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$&#*ide' &ea!e" a"d '&e"ghe"i"g

'&aegie' f#& &ehabiiai#".

Calfear

8/13/2019 Ultra Fit 201305


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8/13/2019 Ultra Fit 201305


%l$"a-FIT MAY 201314

I N T E

R V I E W

M) #$"eng$h im!"&ed a$ an inc"edible "a$e

and I 'a#, f" e(am!le, able $ d%mbbell

che#$ !"e## 50kg f" 10 "e!# af$e" ab%$6 mn$h# f $"aining a$ $he age f 17

8/13/2019 Ultra Fit 201305


UF: How and why did you get started in

fitness and how did you develop such a

great physique?

JL: I $'# 4#++ 8'4 *4'' ;'#4 #. I*#8' ##; $'' +88'& + 4 '# #&#'& +48' ; '44#%'. A *+ +'I ; '+*'& 60/9.5 '. F4 *' +4 ;'#4I %%'4#'& #++ # #& 4'*.M; 4'* +48'& # # +%4'&+$' 4#' #& I#, 4 '#', #$' &$$' %*' 4'50 4 10 4' #'4 #$ 6 * 4#++ # *' #' 17. A'4 #$ # 4*'4

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UF: Who inspired you?

JL: T*'4' #4' # 4= *'4' * *#8'++4'& ' +8' *' +' I &, *'8'4, *'4'#4' + #4+%#4 *# I #&+4' #& *'; #4'+' &' S'8' C #& G4' P+.T*'; $* *#8' # ##<+ +'#& *#8' '8'4 ' #;*+ *'

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UF: How long have you been training?

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UF: Who advises/coaches you?

JL: J4&# P''4, * + #4 T'# A#$+%D'+, *# $' %#%*+ ' # 1J##4; *+ ;'#4. J4&#= $#%4& +4'+# 4$;, #;+ 4 $* # #&E#& + %%+ +* *+ BS% + 4%+'%' 4 L*$4* +8'4+; #& *+%44' &;+ 4 *+ MS% + B+4+*##' *+ # 8'4; '-4&'& 4#+'4 #&4+++ +* # #$&#%' '&'.

MA" 2013 %l$"a-FIT 15

T HE %l $ " a-F I T

I NT E RV I E W

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8/13/2019 Ultra Fit 201305


UF: Being so $ong do $o get treated

differentl$ in the g$m and otside of it

in terms of $or ph$siqe?

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;= @ &: % = @% = ; I * * % & ; I %: += .

UF: Ho" did $o find $or bod$

responding to the training - do $o

think that de to $or age $or bod$

actall$ deeloped qicker?

JL: M= &= := '/= %% = *=. I ; +' %% = %+, % I /; %= = %+; %: % + % %': % . H%:+ % , I % % %/ *= : % I

+.

UF: What are $or training aims? Do

$o plan to enter competitions?

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UF: What's a t$pical "eeks training

inole?

JL:I '= = % 5 % ;/ % I %/+ '% %. :: 3

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UF: What's $or faorite e#ercise and

$or least faorite and "h$?

JL: M= *%: <' *= % + % -; +% % ' % I + * . M= %*%: %=+ % = ''% = &', % I % %& '' ;

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UF: What bod$ parts hae $o fond

hardest to deelop!

JL: F / % I % =+ %':, %I@: %, *= = &'.

UF: What t$pe of diet do $o follo"?

JL: I '%'% = '%*' &% =+% % : = %' ( *%, % '%&) %''+=. I : % '% & % =* +%= /% % ; % '/ = +: =.

UF: Man$ $ong people are ot of

shape and lead a far from health$ life -

does $or attitde and appearance

create problems for $o?

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UF: What adice hae $o got for a

$ong person "anting to "ork ot?

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ltra-FIT MA$ 201316

I N T E

R V I E W

Psh session

B' 3 < 10 (110/+),1 < 8 (120/+)

M%= 3 <12 (60/+) #+ 3 < 10 (40/+)

Pll session

D%* 3 < 8 (180/+) O=' &% &' '

3 < 15 (40/+) H% % -;

3 < 10 (85/+)

Legs

L+ < 3 < 15 (60/+) % 1 < 8 (120/+),

2 < 15 (100/+) H%+ ' 3 < 10 (70/+) C%* % 3 < 20 (100/+)

C%:%'% :: 10 * HII (+ = :% %+)*; &= 3 <' * = %&. :%= * ;/--;/ & 2 %*%: * % %++ + %% '%& ''.

Josh Leader " sample !orkot schedle

8/13/2019 Ultra Fit 201305


APRIL 2013 &+a-FiT 17

S o

Und

dYnaMi C S

P+c Y+ V$c!...

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8/13/2019 Ultra Fit 201305


ultra-FiT MAY 201318

s e x

y b o d i e s !

Sexy Bodies!Over the next 7 pages we bring you some of the best bodies and shots

from all round the world from some of the best fitness photographers.

The best in fitness model photography

8/13/2019 Ultra Fit 201305


MAY 2013 #l"a-FiT 19

s e xyb od

i e s !

A good f"ne!! !ho"

!ho$! "he model&! be!"

ph%!cal a!!e" $"h "he

pho"ogaphe&! pe!onal

"ake/!"%le on "Noel Daganta

8/13/2019 Ultra Fit 201305


UF: Tell us a little about !ourself"

ND: I # # F+++-A+%# *5)#*$#4 + L4 A)4. I *#7 # ) +M%*#+%# E)++) # #5* +C6+%#5+4 +5* *#4+4

F+/T7+4+ # )#6#5 +5* (6#%#+% 4%*#4*+.

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I #4 + 5* S N#7: # # 5%$#5 ; #4 6+) 5* G6( !# ##4 %*4 S#+ ( 5* Q6#5 #) #(5 ( #$65 8,000 4#+4.

UF: Ho did !ou get started in fitness

photograph!?

ND: I +4%7 *5)#*: $: *+) #

) (+ J#4 E+4, ( S 5(+544 4 # +5 + +). H#(#:5*6)* : #45'4 ), I %+ 5646 : #44+ + #54. I 2009, I $)#+) #4 # *5)#*, 7 5 L4

A)4 # 45#$+4* : 456+ #5LA'4 F#4*+ D+45+%5. I 4*5 %%+#,(#4*+ # +5+#4 #4 .

UF: Is it a competitive business?

ND: P*5)#*: + )# +4 # 7:%5+5+7 +645: * + LA. T* $45 (5* $45 # * # + H:.

UF: Ho do !ou build up a client list

and credibilit!?

ND: I : %#4, I )5 6%:. I #4 #$ 54*5 # 5 ( 5 (+544 4 46%* #4J#+ E#4 # G) P+55 #: . I

5* 5*6)* : 5 ( (+4. "6

$6+ %+$++5: $: 4*5+) 5* 5 4# %#+4. O( %64, :6 $: ( 4*6 #4 4* :6 #$++5:.

UF: Are !ou into fitness !ourself?

ND: I 7 )+) 5 5* ): # *++). B+)#6 5*4 (+544 4 * + LA # 5*5+ + ( +(6%4 5 $ (+5 :4(. I

7 *++) #5 R6: C#: * +H:. I ) #5 #45 5* 5+4 # . I +5 5 : ( %#+ $65 #4 +5 %44 #4 : $ 644 5# #$++5: 5*#*:4+%#.

UF: What makes for a great fitness shot?

ND: A ) (+544 4*5 4*4 5* =4$45 *:4+%# #445 +5* 5* *5)#*=44# 5#/45: +5.

UF: Ho do !ou tr! to make !our images

different ithin the confines of the

shoot/brief?

ND: I =5 #5 5* *5)#*=4 .I *#5 I 5*+ +4 ). I + :#+% 4*547 45#5+% 44. I 5: 5 $ %#5+7 +5*+5* %(+4 ( (+544 *5)#*:. F+544*5)#*: +54( +4 7: %47#5+7 # 5*<4#= 7 # 7 #)#+. I 5: 5 +5(4* $: 5#+) # )+ 4*54$65 5 7+) +5. I #4 5: 5 5 +5 56%* # 45#: 56 5 *#5 *5)#*: #:+4. R45#+5 + 64 ( +5+) 4(5# +4445+# ( 6$+%#5+4.

To find out more go to:

.ndpictures.com

http://facebook.com/daganta

UF

ultra-FiT MA" 201320

s e x

y b o D i e s !NDaganta

N D#)#5# +4 ( 5* 45 -

(+544 *5)#*4 + .H=4 5* # $*+ 5* 4 ( 664

%74 # (+544 4#4.

H * 5#4 5 65#-FIT #$65 *+4 # *+4(.

8/13/2019 Ultra Fit 201305


MAY 2013 #l"a-FiT 21

s e xyb oD

i e s !

Andreas MichaelModel: Michaela SethalerováPho"ogaph$: Andreas MichaelF"noamaDe!gn!.com

A"!"c lne: A shot of a girl

from a small town in Slovakiawho has big plans in fitness.

8/13/2019 Ultra Fit 201305



s e x

y b o d i e s ! Simon Ho#ard

is he man behind man$ !lra-FITco"ers and #orko!s. A op modelhimself he reall$ kno#s #ha makes

a grea sho. www.snhfoto.co.uk

8/13/2019 Ultra Fit 201305


MAY 2013 ultra-FiT 23

s e xyb od

i e s !

8/13/2019 Ultra Fit 201305



s e x

y b o d i e s !

8/13/2019 Ultra Fit 201305


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F ""6 0.45$/1b # "a+ *"6 a+ a 6 b6 6 b+ *"a&" "a a+ ""6 a6 - 300 a"". N a "+ + a b" " " # a 6"a a a*+ a+&+a 2$/4.5b # #a!

O "" *a" # a$"a &+ # $6 a+ $&.Resistance training is not just for men!

G&a+0/"0 1 L"$ Ba/0!

A) SUMO SQUAT

E4"&/" &+0"/:

Y * a" a &"-a+" # & a a&a+ a 6 & +*a a. I&*a+ a a" 6 #"" &+" *" a, a 6 +""-'&+ a+ &+$""6. T" * a & "a6 #&" 6 $" a+ &++" &$ *".

T%&/ *b&+a0&+ # "4"&/"/ & "a5 0a$"0 5 "$/ #+0, ba( a+ /&"/.T%"56 "&2" a-+ /%a" a+ /0"+$0% a+ %" b& 5 b00* 0.

8/13/2019 Ultra Fit 201305


*#'a-FIT MAY 201338

w o R K o U T B) MIXED-GRIP DEADLIFT

G"a$( 1 L B#a(! c%$"$*dE+'c"( &%"$'(:Y!' ca "e$f!$m deadlif&% i&h a "alm% d!g$i" !$ a% Kell* i% '%ig a mied (!e "alm '",!e "alm d! g$i"). If *!' d! &he la&&e$ &heal&e$a&e had "!%i&i!% ! a %e&-b*-%e& ba%i%&! $ed'ce imbalace%.

The ba$ i% "'lled f$!m &he fl!!$ b*e&edig *!'$ leg% ad hi"%. D! !& '%e *!'$

a$m% ad kee" *!'$ c!$e %&$!g ad%h!'lde$% back &h$!'gh!'&. Whe l!e$ig&he ba$ "'%h *!'$ hi"% back %ligh&l* ad &hebed *!'$ kee%. Agai *!'$ a$m% %h!'ld be%&$aigh& ad %h!'lde$% "'lled back. Place &heba$ back d!, $e-%e& *!'$%elf ad $e"ea&.

E+'c"( &%"$'(:B$ace *!'$ c!$e &h$!'gh!'& ad %#'a& b*

&akig *!'$ b!&&!m &! &he fl!!$ aimig &!"!%i&i! i& be&ee *!'$ heel%. P'%h back'" &h$!'gh *!'$ heel% &! $e&'$ &! &he %&a$&"!%i&i!. T$* &! l!e$ &! a &high% "a$allel &!&he fl!!$ "!%i&i!.

C) BACK SQUAT

8/13/2019 Ultra Fit 201305


MAY 2013 *0a-FIT 39

S UP E RH

E R O

w ORk O UT

A) FRONT RAISE

B) DUMBBELL DYNAMIC ALL-BODY BICEPSCURL AND PRESS

C) DUMBBELL JUMPING PUSH PRESS

G'a,1# 2 A**-"7 B*a1! T&# 1#," %'a,1# ', &'1

50 a0%#1 a0+1 a15#** a1 &# 0#1 $ 70 "7

', a 4#07 ,'/# a,""7,a+' 5a7. T&# *a1 5

#6#0'1#1 0#/'0# (+1 a1a0 $ &# +4#+#,1.

T&'18** 70 +#a*'

0a# a1 7 a** 70#,#0%7 ', %#',% &1#

0#1 . L#a, +1*#'*"',% a," a*0'# 0,',%

+a# a %0#a a0,#01&'.

E6#0'1# ',#01:

C!&$!l &he eigh&% ! &he a+ '" ad e%"eciall+ a+d! &! $eall+ &a$ge& +!'$ f$!& %h!'lde$ m'%cle%. Aim f!$a 1 '" 2 d! c!'& %"eed. Kee" +!'$ kee% %!f& adc!$e %ec'$e &h$!'gh!'&.

E6#0'1# ',#01:

Thi% i% a 'i#'e e*e$ci%e &ha&al%! !$k% +!'$ leg% ic!j'c&i! i&h +!'$ a$m%.A%%'me a &h$ee-#'a$&e$ %#'a&"!%i&i! ad h!ld &he d'mbbell%i f$!& !f +!' a% if +!' e$eg!ig &! "e$f!$m a %&ada$dbice"% c'$l. Sim'l&ae!'%l+ adi&h c!&$!l d$ie +!'$ a$m% '"ad !e$-head (&akig +!'$ a$m%&h$!'gh &he bice"% c'$l

m!eme&) hil%& e*&edig +!'$leg% &! j'm" i&! &he ai$. Ladligh&l+ ad $e"ea&.

E6#0'1# ',#01:

A%%'me a %imila$ "!%i&i! &! &he "$ei!'%

e*e$ci%e, b'& &hi% &ime h!ld &he d'mbbell% a&%h!'lde$-heigh& a% if "e$f!$mig a %h!'lde$"$e%%. Bed +!'$ kee%, e*&ed +!'$ &high%ad %im'l&ae!'%l+ "$e%% &he d'mbbell% &!a$m% leg&h !e$head. Lad ligh&l+ ad $e"ea&.

8/13/2019 Ultra Fit 201305


%,*a-FIT MAY 201340

W O R k O U T

Se*+e, 1 Rea* S"(%de* S"ae*!Y(2%% #'#+" ,"e (*$(, #," a +e*+e, c(&b( ( (+#,#('ed2 e/e*c#+e+ ,"a, #%% (*$ (* e* bac$ a'd *ea* +"(%de*+ a'dba%a'ce (, ,"e (*$ e*(*&ed #' ,"e %a+, #a',+e, #' a*,#c%a*.

A) PRONE ROW

B) SEATED SHOULDER PRESS

E/e*c#+e (#',e*+:Keep flat on the bench and pull weights dnamicall up to a position whereb

our upper arms become parallel to the floor. Lower with control.

T"e +ea,ed(+#,#('#%% *ea%%(c+ ,"ee(*, (',((* *ea*

de%,(#d+

E/e*c#+e (#',e*+:

Keep our core braced

throughout. The seated

position will reall focus the

effort onto our rear deltoids.

Lift and lower with control.

Brace our core throughout.

8/13/2019 Ultra Fit 201305


i # a%c("(% "a %ead ( e#!" !a#'?H ;< @ @ @ @ <

? A @; << 7@ M ;@ . < <; @ > < <

< @ @ @ @; @ .* < < @ @<< M ;@ @.

A@< @>@ < K<@<< @< < $ D@@L, @> ;< ;@ < ; @ @ @ < @@ < @<. *@ ;@ @ ;@ @<< @ < 2002 @@ D<;@J @<@ <A@@ +<@. D@<< < < @><

; <@ < <@ ;@ < >< >> <<@.

Alcohol can also slow up the fat

burning process as your body diverts

its attention to metabolising it and

not other nutrients. ; @@ @; American Journal of Clinical Nutrition.E ;< @ < @< < @-@ ;< >@ 30;<. E @< << < 90 @. F@ @ @ @@<< , >< ( ;@ ; @ @<<) @>> ; 73%.

< @ @ < , @<< @ (< )< @ (< @) <;><.

F#! 1 Fa b+'#'! a'd a%c("(% c('&)#('

@ < < @ , ;< <@< < < . *

@ @<< @ 2.5 ;@ < <@;. A< ' > @> @ < > @ < . 24 @; @<; < 3 5 >@< @< < . < @ @>< @ ;@

@ @ .A< <@<

@@ < 5 >@< @< <@ . ;< < @ @ ;< @ @< @ <@.

; <<-@<@, J; << <

@<! <; ; ;< >@ , < < ; < < ;@ @ >@< @;<< @ . B <@< < @ @ @; @<< @@ @< M < ; << @. UF

$A 2013 %+a-FiT 41

uL T i M

AT e

F AT L

O S S

Fa-L(,,

Ca' D+#'$#'! A%c("(% Lead ( Fa Ga#'?

Ab( Ob# Obad#$e: @< < > < >@< < << >@ < @. H @ @ 35 < ;<@ < @< @ 100 < @ @ > 4 @. <2012 B< @@ @. H @ 1 ;<< @ @ < >< ; < <>@

>> < < >@ . H @< 6 - @ :

+; F # F@ $< < ;< < > ; < ; < <. G : .(b#(bad#$e.c(&/%#&ae-a-%(-cb

Ree+e'ce

1. F<@-$@, $., B, H."., <<<, C.., A@, G., & D<, H.H. (2004).E ;@ <;>< < < < @ < .<@<< @< < $ D@@, 28, 1420-1426 2. B;<<,B., *@, ., & A@>, A. (2002). * < @ @ @ @< @<,@ ;, < ; <@ <. <@<< @< < $ D@@, 26, 1367-1372 3. C@< #, B@< ED, $ C#, ; $. (1997).<< ;@ < <;>< < @< < ;; < @-< ;. @< A;@< C @<, 16, 134-139

Se%eced d+#'$ a'd ca%(+#e c('e'Bee+ 354;/12 = 153 @ < 13.9 @; L#!" bee+ 354;/12 = 103 @ < 11 @; Red #'e 147;/5 = 125 @ < 15.6 @; Sa$e 88;/3 = 117 @ < 14.1 @; L#*(+ 44;/1N (80% >@, @ 40 >@< )

= 97 @ < 14 @;

BOb# Obad#$e B.A, B.S. M.S, CFT, SFN

>@< < ; < I@-J. $< >>

<; ; < @ @

@ @ ;, @ @@ @

< >> @<< ;@ ?

T"e+e a &(+e

( a de#+e ( ea

&(+e "#%ed+#'$#'! a%c("(%

Be(+e e"a'(%c('&)#('

Ae+c('&)#('

F a 0 # d a # ' ( & % . $

! - 1 . & # ' - 1 )

8/13/2019 Ultra Fit 201305


ulra-Fit MAY 201342

t r a

i n i n g

P h o t o g r a p h y : w w w . s

n h f o t o . c

o . u

k

Fnctional Training is the ne" b%%-"ord in the fitness indstr$.

Last isse "e talked abot "hat e#actl$ is fnctional e#ercise and

ho" $o can plan $or training to make $o &fit or e!er$thing' and

be trl$ fnctional. No" "e take a look at some of the ke$

resistance e#ercises $o shold inclde in $or fnctional training.

Be F for

Everything!

8/13/2019 Ultra Fit 201305


MAY 2013 ('%a-fiT 43

f un c T i o

nAL

T RAi ni n g

Bei$g f*$ci%$a"" fi i"" i#&'%+e %*' 'e$gh,

&eed, e$d*'a$ce, &%e' a$d f"eibi"i - a$d he"&

%* &hica"" "i+e he be "ife %* ca$.

Re&&'a"ce E+e%c&e&

The ee'cie e"eced be"% a'e g'ea ea#&"e %f ha % i$c"*de i$ %*' f*$ci%$a" fi$ea'e$a". The e i % e"ec a +a'ie ha %' a"" #*c*"a' aci%$ (ee b*'&ee be"%) a$d a""%*' #a%' #*c"e a$d e$e'g e# - a$d a'ge he g%a" ha %* ha+e i$ &"ace f%' %*'f*$ci%$a" 'ai$i$g. We e$d ih a c%*&"e %f %*ghe' #%+e ha %* ca$ *e % e %*'i$c'eai$g "e+e" %f f*$ci%$a" fi$e i$ i#e.

'hee+e%ci&e&

S"ge Leg R#!a"a" Dead'N*#e'%* i#e a da e i"" ha+e % be$d d%$ a$d &ica$ %bec *& (%' &*"" %*' %c *&!). The i$g"e "eg dead"ifi a g'ea f*$ci%$a" ee'cie i$ hi 'e&ec.

Sa$d %$ %$e "eg. Kee&i$g %*' '*$ b'aced, &i+%f%'a'd %+e' %*' hi& - ' % ee& %*' "eg a$d %'% i$ a'aigh "i$e - a$d 'each %a'd he f"%%' ih he %&&%ieha$d % %*' a$di$g "eg. P*"" bac *& % a$di$g *i$g%*' ha#'i$g a$d g"*e. C%#&"ee %*' deig$aed$*#be' %f 'e& a$d 'e&ea.

Kee$"g #(%

'%("k b%aced,

$)#' #%*a%d#)e% #(% h$

Ph%%: S!#" H#*a%d ***.&"h#'#.c#.(k M%de": Deca'he'e Th#!a& A&hb

8/13/2019 Ultra Fit 201305


'l&$a-fIT MAY 201344

T r a

I n I n g

B'$"eeTe b*ee !+ a g*ea f&c!'&a$ ee*c!+e a+ ! a*ge+!*a$$ a$$ '* %+c$e+ !& '* b'd !& a e* d&a%!ca a&d c'%b!&e+ a +a a&d *e++- a&d "%. I a$+'!&'$e+ a &ea* c'%$ee +e 'f %+c$a* ac!'&+ - %+c$e$e&ge&!&g, ecce&*!c '&e+, +'*e&!&g, c'&ce&*!c '&e+a&d a $'%e*!c %+c$a* ac!'& (!c d&a%!ca$$c'%b!&e+ e *e!'+ ' e& ' "%).

Ke* "!i&%: B*ace '* c'*e *'g', $a&d $!g$ f*'%e "%. If ' ae *'b$e%/ea# +'$de*+/#&ee bac#d'& e*f'*% e "% a&d ea+e d'& !&' e *e++- a*.

Va$ia&i!: D' 2 *e++-+ afe* $a&d!&g f*'% eac "%

Pi%&!l S#'a&We +a &d*ed+ 'f !%e !& a da a&dee&d a&d f$e '* !g %+c$e+ b +!!&gd'& a&d +a&d!&g , g'!&g +a!*+,a$#!&g a&d *&&!&g. Te +a 4ee* $'aded +!&g a ba*be$$, f'* ea%$e,'* b'de!g 4 !+ e*ef'*e a g*eaf&c!'&a$ ee*c!+e. H'ee*, %a& 'f '*

da!$ !g ee&+!'&/f$e!'& %'e%e&+ a*ee*f'*%ed '&e $eg a a !%e, e !+'$ +a!+ e*ef'*e a g*ea %'e ' *' !&' '*'*#'+. I !$$ dee$' %'*e +%%e*!ca$ $eg+*e&g (!& !%e a+ '* ea#e* +!de !+dee$'ed) a&d '*# &d*ed+ 'f +ab!$!+!&g%+c$e+ !& e a&#$e a&d #&ee f'* ea%$e, ''$d ' !& $ace.

T' e*f'*% e ee*c!+e +a&d '& '&e $ega&d $!f e 'e* $eg ' a&d +*a!g, +' !!+ a*'&d a*a$$e$ ' e f$''*. Kee '* *&#*!g a&d $''# +*a!g aead. U+!&g '*a*%+ f'* ba$a&ce, $'e* '* b''% 'a*de g*'&d, #ee!&g '* ee$ d'&. F'c+

'& a#!&g '* b''% d'& ' '* ee$.P+ bac# ' e +a* '+!!'&. C'%$ee'* *e+ a&d +a $eg+.

Ti"%: e& $ea*&!&g e ee*c!+e +a&d &e' a a$$ '* +!%!$a* 'b"ec !c ' ca& +ef'* ba$a&ce.

A +$!g$ ea+!e* e*+!'& 'f !+ ee*c!+e!&'$e+ f'$d!&g e &'&-'*#!&g $eg a&dbe!&d ' - +' a !+ ee$ !+ c$'+e ' '*b''%. T!+ e*+!'& *e!*e+ +$!g$ $e+++*e&g a&d f$e!b!$!.

I& al%! i(!l(e% a

ea$ c!m"le&e

%e& ! m'%c'la$

ac&i!%

Ma* ! !'$

dail* &high

e)&e%i!/le)i!

m!(eme&% a$e"e$!$med !e leg

a& a &ime

8/13/2019 Ultra Fit 201305


MAY 2013 ('%a-fiT 45

f un c T i o

nal

T rai ni n g

S$de%!a"We h*"a# e+$+ed f'$" ai#g $# a f$*'.Thi ee'cie 'e&*i'e $* $ ae a e% bac i#he e+$*i$#a' chai# $ c'a ie S%id! Kee%$*' c$'e b'aced h'$*gh$*, bac d$# a#dS%ide'"a# c'a ac'$ he f$$'. Pe'f$'" $+e' adeig#aed dia#ce. T$ "ae he ee'cieha'de', %e'f$'" a #*"be' $f S%ide'"a# a 6a#d he# %e'f$'" 10 %'e-*%. C$"%ee adeig#aed #*"be' $f e $' f$' dia#ce,

f$$i#g hi e&*e#ce. Thi ee'cie i a g'eaa-b$d 'e#ghe#e'.

The Pa"k I# %a' 1 (ee a i*e) e aid ha i$"e'ic (hed) c$'e ee'ciee'e '* f*#ci$#a a he a'ge he dee%e' bac, f'$# a#d ide"*ce i# he c$'e, a $%%$ed $ a'gei#g he *%e'ficia abd$"i#a"*ce. Thee a'e a'geed he# %e'f$'"i#g c'*#che a#d i-*% f$'ea"%e. I$"e'ic c$'e ee'cie ha+e 'ea a%%icabii $ e+e'da ife he# e i, a#d, '*#, j*"% $*' c$'e ha $ be hed i# %ace a#d i/i#+a'iab h'$*gh a# i$"e'ic aci$# ha hi i achie+ed.

T$ %e'f$'" he ee'cie, *%%$' $*' b$d $# $*' $e a#d eb$a#d b'ace $*' c$'e h'$*gh$*, hi 'e"e"be'i#g $ b'eahe!

Medc"e Ba Sa!The "edici#e ba a" i a d#a"ic a-b$d "$+e. The a" i add %$e' i#%a'ic*a' $ $*' $'$ a $* c'*#ch$*' ab $ %$e' he ba i#$ he f$$'.

Kee$ *#(% c#%e b%aced

'h%#(gh#(', back d#)"

a"d S$de%!a" c%a)

ac%#&& 'he ##%.

8/13/2019 Ultra Fit 201305


"lra-Fit MAY 201346

t r A

i n i n g

ad#ancede$ercieHandand Pre-"p

Sa * a +ac 4* $a$*-%$ a+a a* %%c$/15 c% "* a "aa 4 a. K%c& + a %* a$aa +*%%* %$ 4* #%# a#a% $ a "* ++*.B 4* a a * 4* $a* %#$4 *c$ $ "**. P$ bac&+ a +a.

H%, %+ a a%a%*: T$% % a*#$ c%! I", %%%a4 $aa+-+ a ** a%# 4*ca +"* +%& +-+ %a.F* a *a + +, %" 4* $%+

* 4* b*4 b a %V, b 4* a a * 4*"*$a * $ "** a $ +$bac& +. Oc 4* $a a$, * * * cc%c(*%#) $aa +-+ -%+4 +"* $ *%# +a *"$ c% a $ c* * *"4* $aa, &%c& bac& + a+a. W%$ +%c a +ac%c4* % ** b ab * +$ bac&+ a * " $aa +-+.

Ver% Ad#ancedMo#e!Ha#e a go & e %o"relf!Floor Leg Lf

T$% % a #4a%c 4 c%, %'# 4* * ab a $%+-"*"%%#. S% * $ "** %$ # a $a b4 4* $%+,+a * a "%# "*a. P$%* $ #* %$ 4* a a%a*4 %" 4* #, $*%#$ a%#$ * % "* *" 4*. H*"* a " c* * *# %" 4* ca,* a +a.

I" 4* "% $% a4 (!) %" 4* #b4* %ca a aa4.

Next issue, in part 3 we take a look

at more functional training exercises

and combined CV options

8/13/2019 Ultra Fit 201305


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"'++$&$ $ '$ +4$$ < $&, 4#&$ # $*$$$ $ $$+ '4 '$ '$ $$ 4+# !$ 4""$. A++ ##4+ "$"8'$ "$& I +"$ &$ #$+ %"$ $4& '$ 4#&& !'% # 4$.

T'$ %$ $$ 8 +8 4+ %!' '$ "$, 4$, +4$$# &8 $!$ # #$ '$ ' 48 '$ $$$"$,$"'&$ & 4$ # % "4$!&&& &'.

O$ '$ 8$ '$ $$ ' 4$#8 +"+ # + "'$ "+4#& '$%$-%&'$ "'8 # :'$+ % '$$; ' $$# =200,000 !$& $# '4&''$ &$$8 % &8 &$ # '$ %+$.

ultra-FIT MAY 201348

G y m

S p o r T

4+-FIT %+$ $ % '$ $ !$'# &8 "'++$&$Ty Whitlock Gym Sport

8/13/2019 Ultra Fit 201305


8/13/2019 Ultra Fit 201305


ltra-FiT MAY 201352

B a r

- B a r i a n s

T"e c&e * "a bece a bd-e#!" ee+c#e *+ac#ced

*&& * ba+ # ! ad +% *a+% +&d#de. Lee Wade

T+e+ + "e UK Bar-Barans " ".P": Jn Woon

T"e c&e * # *+#a+#& a!a#c %#&& *e++ed b "e

!a "e +#! ! +a da!&#!/dead "a! *##beea" "e +#! a &c%ed

*## abe "e +#! a "e be!##! "e#+ +#e.

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T"e c&e * # ee#a&& ae*&#e/"#!" *&& * &&ed b a +a### a +a#!" ba+ d#*.

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8/13/2019 Ultra Fit 201305


MAY 2013 4,"-FiT 53

Bar- Bari an S

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B Paul Mumford

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8/13/2019 Ultra Fit 201305


MAY 2013 +#*(a-FIT 57

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T!e C(&))F"* Ga$e)E$ $ '$ $ % CF '$ &+!$ $$ T'$CF G$ # ' $ $ 100,000 $+$ +##$ $*& . T'$ $ '$ %%+$ & ' 5-$$* &$ $$$ ! #&$. T'$ '$ 48 +$ #48 %$+$ C F$ & $&+ '$ C$'&$' '$ 3 % $' $& '$ $++& C+% % '$

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T %# $ ! P+ & :.$+$f&(d'!/)ed.c&$

8/13/2019 Ultra Fit 201305


ulra-fit MAY 201358

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Chrs Zaremba describes how he used cardio-vascular training to help himtransform from being overweight and unfit to get into the best shape of his life at 56.

CardioChoices

8/13/2019 Ultra Fit 201305


i'+* * '*-<';' (C$)=; 2005, ' ; ++ +'++ I +++* + =+ '+'' + . #+ +'? M '' '+ =' =+ ' *

=+, ;+ '*/ ' '* =' + ' @+'+ ; ' =+ '*+ ' I <+* + +'+ '

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=+ ' ' ; ''; I<+ *<++* ' *+ '+ +' =+ * ; ;'+;= > '* '* +'+ '.

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+ ;+ ' ;+ *; + '*+>++. I<+ ++ +>+++* =+' +' ++ = ' '++-'+* '-;+ ;++, = *+;. #+ + ;* ;+* ;+ ='+ ++, *; '* '+ ++>++. D ='+ ' ; ++* + *'+* '* ; = '<+ =+ ;*+-*'+* '+ ++.

M C$ + '=' ' 40 ;+'* + + I '+* '* ' '<+ *+, I ;;' +''';* 75 ;+ '+ =' = ++ +. I ++* ++

';* + '+ , +' ;*+ =; +=++ + ; '* +'. A+ '* + * ;* ++ ' '+ '+, ++< * + '+ ' +*. I '+ ; +''+ = = '* ; * = ' ' ++<+ =' =+ ='!

F - C$, '<;+ '+ ++' '+ (-'+). I<+ +* ++ ; I * + "''+ '* ='+ ++-*+'* ++ ;= + ; +* '* ' I *.#+'* ; ' -' , ' I<+ ** ++. F'=' ' +* +'* =;* + ', ; I * ;'+ '' + '+ +=++ + ;='* ++'* <+' + '* + ;+*. C; ';* + , +

'' + + ++ ' I '' *=+ + ;+* ( +'**+) '* +++ ; +'* + +*. " -'+ .

# '+ <*+ + ;+ ' ''+. O + -'+' , I * ' ' +<+ 16 ; +' +; '* ' 17 18 '*'!B; +<+ 15 '* += ' +. I ++ ++' I '<+ ' ;+* =; '+* '+ ' *'.

I ;*+ C$ + +' '+ ++ '++* ++ + '+ '*- ' + '. I +' ;+ + K'<+;' (++ >) ';'+ '+ +'-'+ @+, ' +* = '+ '; '+ '* + +<+ '* ;'+* + +' '+.

I '<+ = + ;+ + -'+ +'* '+ '* +<' '* I * + ++ +' '* *', ' ++ +' + =++:

1sead$ sae cardo '++* '65% M'>; H+' '+ (MH)';'+* ; K'<+, = + 130 +' + ;+ (BM). I

'+ '=++ + '+ 127-133BM, ' I * =' '+ ''*;+ ++* +<+ ++ +;+ . M ' -'++ +<+ 16 17 + + '+ ;

+, + I + 120 I * +<+15 '* ' ' ++ + + 127-133 '+ @+. A +, ' ;++* +++' ' ;+ '* +;+ + ('). A =+ +' '+=;* ;+ +>;<+ ' ' ;+ =;* + ' * *+' ; ';' ' ;+ ' '+ '; .

2iner"al Tranng da$ ' '<''+ '+ BM. # <'++=++ 50% '* 80% K'<+-';'+* MH, =

+ 115 '* 145. I + '+ + + I+<' I ' '+<+ 16 + + <+ 17 18; 145 *'+*, I + '+ +'+ *= +<+ 1 '* +' ++; I +' 115. #+ ' ;

'' '* I ;+ + *=-;-*= =' + ; 40 ;+. I + ;+ ;+, +' '+'+=++ ' = '+ ' ;+ ' '+

', ; + '* ' ; + <+' =; '* =; '+ ;(+ + ++ ' =; + +'++ ;+ '+ ; '+='*).O+ +';+ + +<+ '+ = '+ ' ++<'+* +' '+ +; + '+ + +>+ '+*. + I * +<' + I* + *= + '+, ; +40 ;+ I = * 9 -=- +,' +* + 6 I ;* * ' ;+ +' ' = I '+ + ' <+* +.

#+ -'+ <+ ' ;+ '+

;+* <+ + +>++ +*. # ';'+* ; * =+ '* = +*+ ' ;. I ';' ';'+,; ' ;*+ '* = ++ '+ *' +'+ = '+, +'+ '+, '+ ' ' ' ';'+; ' ; ';'. M '*;+ ';* 500-540 '+ + <.A; ' 300 + '+ '+ ' ' '; ' =;* ++* ' ' + = ' *+++ ';' +' '; 1 /0.45 ' +<+;+ =++ (= *+ ;*+') '+ 20-26/9 - 11.7 ' +'

(= *+!)I ' ;''++ ' = '*'+ = + + ++ ;* ' +<+ ' ' +', ; ' * + ='* '+< + ' ('* +' +') '* + >+* =++ ;, +'+ ' '*''+ + +*, + ++ ' *'+ ;+. I ; , + + == ; + . UF

MA& 2013 !lra-FiT 59

F i T ne s s Ov e

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C =++ + Chr@FneO"erFf$.co.!k . +'*+ C ; '* ;+

+' + +<+ + <+ 50+<+ ++ ;'-FI#. A* ' =++:###.FneO"erFf$.co.!k , '**' *+' '* '.

The Kar"onen Calc!laonN'+* '+ + F * = +'+* + ;', + K'<+ ';' '++' '+ ;+ + +' '+ ' ' ' ' =+ ' '+. + +' '+ '+' ' += ;+ '+ ='.

M'>; H+' '+ ';'+* ' '+ '=' 220 + ;;' +' '+';'<+ ='. #+ + H+' '+ ;'+*, +'< + H+' '+ '+. N+>,

+ +++* ' (50%, 65% 80% '+) '+* + H+' '+ '+ '*' + + H+' '+ '**+* '.

F +>'+, + ' '+ 56 = ' + H+' '+ 65, + 80% '>; +''+ ;+ ';'+* ':

220-56 (age) = 164 BPM

164 ! 65 (RHR) = 99 BPM

80% (selected factor) 99 = 80 BPM

80 + 65 (RHR) = 145 BPM = Target

8/13/2019 Ultra Fit 201305


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8/13/2019 Ultra Fit 201305


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8/13/2019 Ultra Fit 201305


%l$"a-FiT MAY 201362

R O B

R i C h E S

E(e"c#e 2: Be$ O&e" R!'J* !ie ih be#ch, $* h$*!d# #eed $ *e !ifi#g 'a% $' %i!e $#he %!ae f$' hi "$+e"e# $ be effeci+e. Ui#g a !ighe' eigh ha##$'"a!, $*' f$'" h$*!d be bee'. Ti! f$'a'd a he ai $ ha $*'che i !$e' $ he g'$*#d a#d ee% $*' h$*!de' %*!!ed bac $ a#$ $ h*#ch he bac $$ "*ch, e-ce% f$' a "a!! a'ch i# he !$e'bac. Sa' ih he a'" ha#gi#g 'aigh d$# $ ha he !a a'e'eched $*, he# 'e'ac he h$*!de' b!ade bac a#d a' $ %*!!

he ba' *% $a'd $*' $"ach ih$* !ea#i#g bac. Y$*' *%%e' b$d%$ii$#i#g h$*!d 'e"ai# *#cha#ged h'$*gh$* he e#i'e "$+e"e#,ih $*' a'" j* aci#g a a !i#age f'$" $*' bac $ he ba'. O#ceagai#, f$c* $# &*ee/i#g he bac $gehe' a he $% $f he !if a#dc$#'$! he ba' a!! he a bac $ a' %$ii$# $ c$"%!ee each 'e%.Thi e-e'cie ca# be %e'f$'"ed $# a S"ih "achi#e if $* a'e #$ $$fa"i!ia' ih hi "$+e"e# a#d %e'f$'"ed ih d*"bbe!! a#d a"achi#e '$ f$' he ec$#d a#d hi'd ci'c*i.

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E(e"c#e 4. Cable Che#$ Fl)M$+i#g bac $ he che hi i"e e'e "ai#g *e $f cab!e d*e$ hei' "$$h#e a#d hei' abi!i $ de!i+e' a c$#a# !e+e! $f'eia#ce h'$*gh$* he e#i'e 'a#ge $f "$i$# ih$* a#ici#g %$i# (a i he cae ih f'ee eigh). I !ie $ ce#'e"e!f beee# b$h $% %*!!e a#d ae a e% f$'a'd ih $#e!eg bac,# a#d hee! *% $ he!% abi!ie "e a I %e'f$'" he f!"$+e"e#. Thi $% "e f'$" '$ci#g bac a#d f$c*e a!! he

eff$' $# he che. Kee% he a'" a a fi-ed a#g!e ih a !ighbe#d i# he e!b$ a#d &*ee/e he che a $* c!$e he ha#d$gehe', e#di#g di'ec! i# f'$# $f $*' che. O# he 'e*'#, d$#a!!$ he a'" $ g$ $$ fa' bac a#d $% he# $* fee! a bi $f a'ech ac'$ he %ec$'a!.

Y$* ca# ich $ a "achi#e f! $# he ec$#d $' hi'd ci'c*i a#d if$* *e d*"bbe!!, ic ih a eigh ha i!! a!!$ $* $ c$"%!ee20 'e% ih$* b'eai#g f$'".

E(e"c#e 5. Sea$ed R!'

Y$* ca# %'$bab! ee b #$ ha he'e a %ae'# $f 'ai#i#ga#ag$#iic ($%%$i#g) "*c!e g'$*%. I+e f$*#d ha b ichi#gbeee# %*h a#d %*!! %e "$+e"e#, i a!!$ f$' a !i!e e-'a'ec$+e' i# ce'ai# "*c!e g'$*% ih$* 'ed*ci#g i#e#i i# hee-e'cie bei#g %e'f$'"ed. Afe' che f!, i $#! #a*'a! $ he# f$c*$# he bac a#d ai#g ih a cab!e "$+e"e# a!!$ $* $ f*!!e#gage he bac ih$* ha+i#g $ abi!ie he "$+e"e# ha "*ch.Re"ai# eaed ih $*' bac *%'igh a $* 'e'ac he h$*!de'b!ade bac a#d begi# $ %*!! he ha#d!e i# $a'd $*' $'$, ee%i#ghe a'" a he ide $f he b$d. Kee% he che !ifed a#d $#'e*'#i#g $ he a' %$ii$#, a!!$ he bac $ 'ech a !i!e ih$*!ea#i#g f$'a'd a he ai.

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$he back

8/13/2019 Ultra Fit 201305


8/13/2019 Ultra Fit 201305


"l!ra-FiT MAY 201364

R o B

R i C h E s

E#erce 6. La!eral D"mbbell RaeIe a&a /d "a "#&e *e#! "/&de eec#e, I ee "e!eae a/ /c&e e*aa# ad cd###! a ". We&&dee&*ed de&#d, a* ad /**e bac ca ea&& ae a b#! d#eece a *"#/e # *a a# "e $/ a "ad ad e/e& a //&d #" c"e b#ce*. A "/&de e # a /be d#ee*&ae ee, ee #! aa "e "ea#e *ee "e e cd###!-*e eec#e /c" a "e d/bbe&& &aea& a#e. I

*ea&& *ee ad "#&e d#! "ee, a#! #" "e d/bbe&& a"e #de bd. Kee* a &#!" bed # "e e&b a / a#e /a /*ad "a e&b ad # ea# # "e ae *&ae a /"/&de. Ia!#e a "/!" /'e *e#! "# ee # a ea ee #" / ad bac & #c"e aa a&&.T"e & ee / "/&d be a#! # a "e ed#a& de&#d (#de "e "/&de) - / a#e "e d/bbe&& /* &aea&& /#& "ee a"/&de-"e#!". T"e e/ bac a *##, #"/ a&&#! "ed/bbe&& /c" "e &e! - "# e/e e# # e* "e "/&dea a&& #e. S#de cab&e ad ac"#e ca be /ed # &&#! c#c/#.

E#erce 7. Parallel Bar DpW#" "e c"e, bac, ad "/&de"a#! "e# a# "ae */#"e, # #e e "e a, "#c""ae "ad # e&a#e& ea /* /#& . I&#e a #" "e b#!!e /c&e!/* / "e b#ce* ad #ce*,"#c" # "e &ae ad I "# /* 20 *aa&&e&ba d#* (#ce* d#*) #" bde#!" a & e#ace.Reebe / & eed a# a 50-60% / //a& e#!", /&e/e /ed aac"#! 70!+ #" ad#* be&, "e /e bde#!" #&& &#e&

be e "a e/!". Mae /e /"ae a ! !#* "e ba, #" //c&e *##! dad ad /# a#!" a ed/ce e "e "#&e &##!. A / d#*, ee* /c"e ad "ead &#ed, !#! a &ea adee* "a / "/&de ae a "eae "e#!" a "e e&b. I / "ae"e &e#b#&# ! ee &e, d , b/& # / ca *e 20 e*e##. I/ eed bea a a *#, a&& e "a 5-10 ecd bee #! c*&ee "e e. A#ed d#* aac"#e ca be *eed a aa&ea#e. Y/ ca a& c"a!e "eeec#e / /e a!e / #ce* "e &a e. I'e /d "a */&&d ad a -#d" *e-/* aee eec#e.

E#erce 8. Cable C"rlA!a#, "e c/ # e"a/#! "e /c&e ee! e, #! e e *ea& be ecd # " /c" / ca &#. Fc/ "e /a&# eac" e*e##, ee*#! "e e&b #ed a "e #de "e bd ad /#! a /&& a!e ee "#& /ee4#! "eb#ce* "ad a "e * eac" e*. Y/ ca /e a ac"#e a c/& eaed d/bbe&& c/& add##a& c#c/#, b/ eebe "# #*&e/&e - # / ca c*&ee 20 e* #"/ bea#! !d , "e

e#!" # "ea ad / "/&d deceae "e e#ace !e "e/&& bee# "# /.

E#erce 9. Declne Cr"ncheWe a b #! "e /**e abd#a& e!#, *e#! c/c"e a dec&#e bec". T"ee eed a a "e b "e bec"ad ad ce a&& "e a /* "a /e a /*#!". Sa b##! # a /*#!" *## ad &ea bac /#& / ee& a #ce a/ e# a */&& "e ab. T"# # //a&& e "a -

"#d "e a bac. T"# # / a *## ad "ee / e/ ae eac" c/c" /#& eac"#! 20. A / *e eac" e*, c/ e"a&#! a&& "e a# / &/! ad /ee4#! "e abd#a&"ad cac a&& "e /c&e. N eed /e added e#ace -"a#! / "ad /* b / e*&e ad e&b */&&ed bac, a&!#" "e ee*e "e bec" #&& be e/!" *#de a&& "ee#ace eeded.

8/13/2019 Ultra Fit 201305


E'e"c#e 10. sea$ed sde T&#$#T& a!*a ##!# &a ## # $ +7 $a# $ a%#% &#*/# a" &#*% "##* &a -a# *. I #/# % *"+ &a"*# #!# $ *a! % &a 7 !a *a!# #&" 7&#a" a" #a" 7 a+ a! a $**-5"&. I a* &*"9 #&#a7 *# a a#**, a & 5** *a!# +!& # 7 */#a 7 5 $+ "# "#. T&# # $ & ##!# a!a# &## +!*# /!*7, 5% &#+ &%& &# ## a%#

$ +#+#. I &# a% , ## 7 !&# *$#" a" 7a+ #a" a 5"# a 7 !a. B#% !a! &# a"+a*,**% &#+ %&*7 a &%& 7 5## a a!a# a !& &# %. A &# a+# +#, $**7 #&a*# a** &# a $ 7 *%a" 5 a $a &# *#$ a 7 !a. I+a%# 7'# 7 5a !#+# a" &a 7 a+ a# a $#" !a, 7 !a *7 a&# . Ra# a $a " a 7 !a 5& 8!%9 a &# #"$ &# +#+#. Y &*" # a*# &*" &# 5 a $&# $ a ++#. F+ & , #% a# a! &## "#, /!*7 &a*% &%& 7 # #$# $**7 #&a*%a%a #$# #a!&% &# %& &a" "#. R##a & !##$+% a a* $ 40 ## a*%#&# (20 #a!& "#). I$ 7!a $" a *#, 7 !a #$+ & &# $* % a +#"!#a** %*# "+#**.

E'e"c#e 11. Decle Leg Lf$#Ma7 !+# %%*# 5& a%#% a" #a**7 "##*% &#*5# #! $ &# a"+a*. I9 &a &#7 "9 &a# *5# a,9 &a &#7 + *#*7 a#9 a%#% &#+ a" a% &#+#$$#!#*7. J *# 5&# &# # a"+a* !a! 5&# &#&*"# a# %& $5a", &# *5# a"+a* a# !a!#"5&# &# & a# %& $5a". Ba!a**7, 5&a 5#9# "% ##% &# "#!*# !!&# a" *a!% &#a" a &# $ &#

*% #!& a" a% &# *#% * 7 a!"# #% *$$$ &# #!&. T& &# a% . T&# *#% &*"9 %a%& , # a !!*a +#+# a &%& 7 5## 7% $*" 7#*$ &a*$ a &# 5a. F+ &# a , !a! &#a"+a* 7 **% &#+ %&*7 a" a 7 #&a*# a** &# a $+7 *%, ** &# & $+ &# #!& a 7 % 7 *#% a" # 7 "7. F##* &# %&##" !a! &# *5# a#$# !**% 7 & a! "5 &# #!& a 7 &a*#&%& &# #. I$ #$+% a "#!*# #!& "$$!* a$, a &# $* 5& &# a+ a &# "# $ &# "7, a*+$a!% 5a" a a &% "5 &#* *$ &# &. A&# aa *# &a%% $+ a !& a a"#$+% #!a* ## a#, "a5% 7 ## 7 !&#. A**a# #$$#!# +#+# $ a%#% &# *5# a"+a*.

MAY 2013 %l$"a-FiT 65

r obri C

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8/13/2019 Ultra Fit 201305


'l&$a-FiT MAY 201366

S i x

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a, # &a &a4# &#*#" &'+ +a# &#

a$+a' $+ $a $'. T&' '#, C&'

"#!'# S' $ &# B# ##!'# $ Qa"'!#.V'"# #a+*# $ a** $ &## ##!'# !a #

$" ))).F&!e%%O(e$Ff&+.c".'k/6

A #" &' ' # $ &# $# ##!'# &a#a**7 '*a# &# /a"'!#. T&# ## '&# *7 *a!# &## +4#+# a# *a!#&# &# *# *#% ' *'$#".

H") &" #e$f"$:

A" &# a!# &a &# &*# $ 7&'%& ' &# #a a" 7 !a #a!& &#'"# &a"*# '& *#a'% $a". P''&# **# &a '8 *!a#" ' &# a%*#### 7 $ *# *#% a" # a$ 7 $ ( #a# 7 &a !&'%7 *a!#). Y *# *#% &*" # 4#'!a*'& # ''% $a" #'&# aa**#* *'%&*7 #-'a" (&# #-'a"'' #!'$'!a**7 #+&a'# &# VaM#"'a*', &# '# &#a" $ &# +!*#).

H*" &# &a"*# '& 7 &a" a"**7, '& '!'%, *'$ &# **# '* 7*#% a# a'%&. H*" &# !a!' a &a' $ a #!", &# *# +# **7 # &# #'%& &# a ''. D8*# &# ' &a *" #+4# #'$+ &# /a" #$# a'% &# # #.

1 Leg E*&e!%"! Mach!e

8/13/2019 Ultra Fit 201305


MAY 2013 %l$"a-Fit 67

S i x

oF t He b

e S t

S( "%le# f" $he S(:T!ee "de%"'e a% "!"' eac! e f+ a%% !ee ee+c"e:1. Do !he e%ercie correc!l&, don'! acrifice good form !o

reach !he n"mber

2. Onl& mo#e !hoe par! of !he bod& !ha! are mean! !o mo#e

in !he e%ercie

3. Lo$er Slo$er ( !he $eigh! can go "p q"ickl&, b"! ho"ld

come do$n lo$l& ( rei! gra#i!&

4. E%OnE% ( E%hale on E%er!ion ( brea!he o"! a &o" p"h "p

5. Keep !he $eigh! mo#ing, don'! !op a! an& poin!

6. Don'! !o!all& lock o"! ( doing o !ake !he effor! a$a& from

!he m"cle

2 L%nge#L'e a+e a +ea ee+c"e de/e% &&e+"ca% (+ a %ea 'ea+ ) +e'! beee' %ea e%% a ba%a'ce.

H' $ !e"f"m:

Ta$e a %a+e e f+a+d, !a b! $'ee a+e be' 90-de+ee. E'+e !a + f+'$'ee " ' f+!e+ f+a+d !a' be"' d"+ec% /e+ !a f4 e. F+& !" ""', e+f+&!a I ca%% !e ee+c"e4 e+ +$e4 !"c! " f+c"b% ! bac$ "! !e f+' %e +e+' !e a+"' ""' "' 'e &! &/e&e'. Kee + !ead a'd bac$ +a"!!+!. Sa %e afe+ eac! +e.

3 & 4 F(ed-Sea$ and Va"able-Sea$ Leg P"e##T!e+e a+e a c%e f &ac!"'e de"' f+ !" ee+c"e - 'e !a !e f%ae ' a a+a%%e% a"+f +a"! +''e+ (!e %ed4 &ac!"'e) a'd !e ec'd !a a !"'ed c+ad%e (b! a+e "c+ed). I!a/e'4 '"ced a d"ffe+e'ce "' & ++e "! e"!e+ &ac!"'e. T!e %ed /a+"a' !a a &a"&&+a'e f &/e&e' !a ca' be e "' ad/a'ce, !"c! " a d afe fea+e. He/e+,!e+e4 ' afe +e/e' a' ece"/e +a'e f &"' "! !e c+ad%e /a+"a', a+"! a e"! e%% "!"' + &a"&& "f "' !" &ac!"'e. A "! !e+ *a-eee+c"e, !e !a&+"' a'd %ea% &c%e c'+"be !e eff+ a I4/e "'d"caed.

H' $ !e"f"m $he f(ed-#ea$ a"an$:

Sa+ "! fee !%de+-"d! aa+ !a%f a d' !e f%ae a'd "! + !a'd 'ea+ !e %c$c'+%. P! !e %ae aa f+& ee'd + %e a'd !e' c'+% !e e"! bac$. T!e! !%d be e*a% !+! !e fee a'd ec"f"ca%% ' !+! !e !ee% a%'e. I' b!d"+ec"', e'+e !a !e %e d'4 b a+d - !e $'ee !%d +e&a"' "'"' a+d a'd!e a&e d"a'ce aa+. Kee + !ead a'd e+ bd ""' '&/ed !+!. A !ee'd f !e e, +ee !e %c$ "! + !a'd !e' !e e"! " a " f+!e ee'.

4 Va"able-Sea$Leg P"e##T!" " e'e+a%% a' ea"e+ &ac!"'e e!a' !e f"ed-ea /a+"a' a'd !a a +eae++a'e f ea ""' e"' a'd afefea+e. I4 a% ea"e+ e%ec e"!eec"a%% f+ "'c+e&e'a% +e"a'ce c!a'e.U'%"$e !e %ed a'd c+ad%e &ac!"'e, !e/a+"ab%e-ea &ac!"'e a+ a !e &a"&&+a'e f &"' - !" $e /a+"ab%e !e+ef+e "' a fac+ d+"' !e ee+c"e a'd 'eed '&e'a% fc. F"'a%%, !e+e " ' 'eed f+ a

!a'd%e &/e&e' +e%eae a'd +e%c$ !ee"! a f'd ' !e c+ad%e a'd %ed/e+"'. F+ a%% !ee +ea', I !e+ef+e+ec&&e'd !" /e+"' f %e +e&ac!"'e f+ !e a+"' .

H' $ !e"f"m $he a"able-#ea$ a"an$:

Se%ec !e ea ""' !a "/e a a+"'""' f a 90-de+ee a'%e a !e $'ee.P""' + fee "' !e ce'+e f !ef%ae a'd !%d ' !e "de !a'd%e a'da% +e+e e*a%% !+! !e f+efa'd !ee% f b! fee. Te+&"'ae !e ! #!+ f &a"&& %c$ a !', !e'

%e+ %e+ bac$ !e a+"' ""' f+!e 'e +e. W!e' %e+"' + bac$ &+e&a"' f"+&% %a'ed "' !e ea.

8/13/2019 Ultra Fit 201305


'l&$a-fIt MAY 201368

S I x

o f t H e B e S t

I 'ef&$ +h* &"&+ a* a ha#f-*e**&% % +he g$ &%ce & +ce 'eee". The &+he b&d 'a+ &"ed a+ +he *a$e +$e * +heha$*+%g*.

F&$ +he*e */, I a#a* d& #eg e/+e%*&%* a%d *e#ec+ +&e/ec*e* f&$ a% &f +he &+he fe. I 'ef&$ +hee *e+* &f each &f+he*e +hee e/ec*e*, +h a +age+ &f +e% e'* 'e *e+, '#* +hee* a*%g#e %+a# a$ ' *e+ '-f&%+. The a$ ' *e+ * a *%g#e *e+ &fhchee e/ec*e I a$ g&%g +& 'ef&$ f*+, d&%e +& 20 e'* b++h ha#f +he egh+ I %+e%d +& *+a+ +h &% +ha+ e/ec*e.

Af+e +he a$ ', I *+a+ &% +he +hee e/ec*e*. I #eae a$%+e be+ee% each *e+ &% a% e/ec*e, a* e## a* +a"%g a$%+e a* a *+ch%g +$e +& +he %e/+ e/ec*e &%ce Ie f%*heda## +hee *e+* &f a% e/ec*e.

M egh+ f& +he f*+ *e+ &% a% e/ec*e (%&+ +he a$ ') *

+he egh+ I #a*+ *ed f& +ha+ e/ec*e hee I acheed +he +e% e'* I a#a* +e d&% $ "e &"&+ *+a+* *& I ca% f%d +he *+a+%gegh+ ea*# %e/+ +$e.

If I achee +e% e'* % a *e+, +he% I $&e +he egh+ ' b&%e %ce$e%+ f& +he %e/+ *e+. If I fa# +& achee +e%, +he% I##%&+e +he %$be I fa#ed &% a%d 'ef&$ +he %e/+ *e+ +h +he*a$e egh+, +%g +& ge++%g c#&*e +& +he +e%. I% +h* *+a+&%,I ## a#*& d&' +& a #gh+e egh+ !*+ +& c&$'#e+e +he +e%,e$e$be%g &f c&*e hee I fa#ed, a* +ha+* +he +age+ +&bea+ %e/+ *e+.

Ig%&%g +he a$ ', +h* &"* &+ +& be a +&+a# &f 90 e'*f& +he ad* (3 / 3 / 10). I +he% $&e +& ha$*+%g* f& af+he 90 e'* (a%&+he 3 / 3 / 10) a%d %c&'&a+%g +he 20e' a$ ' a+ +he *+a+ &f +he &"&+ +h* c&$e* +& a +&+a# &f200 e'* f& $ +hgh*. Th* +a"e* a&%d 45 $%+e* a%d Iadd fe $%+e* &f *+a+c *+e+ch%g a+ +he e%d f& a +&+a#&"&+ +$e &f 50 $%+e*.

Q'ad% W!$k!'& N'mbe$%

5 Back S#'a&Th* * &%e &f +he c#a**c c&$'&%d ($#+-!&%+) e/ec*e* a%d * *ee%a* $a%da+& b $a% egh+ +a%e*. M&e$e%+ * b&+h a+ +he "%eea%d h' !&%+* a%d a## head* &f +he ad ae &"ed. Y& g#+e* !&% %+h +he h' f#e/&% a%d e/+e%*&% &#e. A* +h* * a fee egh+*e/ec*e +hee ae *b*+a%+a# f/a+%g c&%+b+&%* f&$ &+he$*c#e*, f& e/a$'#e, f&$ +he ab*, &b#e* a%d +he #&e bac"

*ec+&% &f +he eec+& *'%ae $*c#e. Ba#a%ce a%d c&%+&# ae +a# f&+h* e/ec*e a%d *+e%g+h % +he c&e aea * a#*& $'&+a%+.

H!) &! "e$!$m:

W+h +he ba '&*+&%ed % a ac" *#gh+# be#& *h&#de-hegh+, dc"%de +he ba a%d g' + % a de '&*+&%, 'a#$* fac%g f&ad a%d+he *a$e d*+a%ce f&$ +he e%d*. Ta%*fe +he egh+ &f +he ba f&$+he e*+* &%+& +he f#e*h 'a+* &f & *h&#de*, def%+e# %&+ba#a%ced &% a% 'a+ &f +he bac"b&%e. If +h* * 'a%f# &% +he*h&#de*, *&$e g$* hae a f&a$ &## +ha+ ca% be a++ached +& +heba a* a c*h&%. W+h "%ee* *#gh+# be%+ a%d fee+ *h&#de-d+h,*+a%d ' +& e#ea*e +he ba f&$ +he *+a%d, +he% +a"e a *$a## *+e'aa f&$ +he ac". Y& fee+ *h&#d e$a% *h&#de-d+h a'a+,'&%+%g *+agh+ & *#gh+# &+ad. Y& ca% a*e & hee#* *#gh+#

'& +& *+a+%g +he e/ec*e b *+a%d%g +h +he$ &% egh+ d*c*(af+e & hae *+e''ed bac"ad). Th* &'+&% * 'a+c#a# *ef#f& +h&*e +h #e** f#e/b#+ % +he Ach##e* +e%d&%* - + a#*&$ag%a## *hf+* +he e/ec*e* f&c* +&ad +he ad* a%d aaf&$ +he g#+e*. L&e +he ba *#&# %+# & +hgh* ae 'aa##e#+h +he f#&& - +he% '*h bac" ' aga%. D&%+ #&c" & "%ee* a+ +hee%d &f +he e'. I+* $'&+a%+ +& "ee' & bac" *+agh+ a%d head '+h&gh&+ a%d "ee' & fee+ f$# '#a%+ed +h +he egh+ ee%#d*+b+ed be+ee% +he f&efee+ a%d hee#*. Re'#ac%g +he ba * d&%e*#&# a%d * +he ee*e &f +he *+a+.

D!+& l!ck *!'$ kee% a&&he ed ! &he $e". I&+%

im"!$&a& &! kee" *!'$

back %&$aigh& ad head '"

&h$!'gh!'& ad kee" *!'$

ee& i$ml* "la&ed )i&h &he

)eigh& e(el* di%&$ib'&ed

be&)ee &he !$eee& adheel%

8/13/2019 Ultra Fit 201305


S i x

OF t He b

e S t

Ch$i% elc!me% c!mme&% ad #'e%&i!% !Chris@FitnessOerFift".co.uk . See m!$e e*e$ci%e% f!$ #'ad$ice"%! !!!.FitnessOerFift".co.uk ad j!i him e*& m!&h i 'l&$a-FIThe hi% Si* !f &he Be%& e*e$ci%e% i% f!$ Back.

6 Smith Machine SquatThi% i% effec&iel+ a a$ia& !f &he back %#'a&, $em!ig %!me eleme&%!f c!m"le*i&+ ad $e#'i$eme&% f!$ c!$e %&abili&+ &h'% addig %afe&+.The machie $e%&$ic&% &he "lae !f m!&i! !f &he ba$ &! a fi*ed-"a&h(%&$aigh& '" ad d!) %! &he$e% ! eed &! %&abili%e &he b!d+ &!"$ee& m!&i! f!$a$d%/backa$d%, %ide-&!-%ide !$ $!&a&i!al. A% a$e%'l&, &he$e a$e fee$ demad% "laced ! &he ab% ad !bli#'e% &ha a

back %#'a&, hich ma+ hel" f!c'% &he eff!$& !&! &he eigh& beiglif&ed $a&he$ &ha %&abili&+. Y!' al%! !bi!'%l+ d!& hae &! &ake a %&e"&! '-$ack &he ba$ ei&he$. Y!' %h!'ld %e& &he Smi&h Machie% %afe&+ca&che% a& a a""$!"$ia&e "!%i&i! &! e%'$e &ha& &he ideal $age !fm!&i! f!$ +!' i%& e*ceeded ad &ha& +!' c!'ld bail !'& !f &he lif& if&he eigh& became &!! hea+.

Ho! to perform:

If 'ce$&ai !f &he "!%i&i! !f &he %afe&+ ca&che%, &he g! highe$ (aka%afe$) f!$ a fe $e"% '&il +!' ca e%&abli%h &he c!$$ec& "!i& &ha& ill"$!d'ce &he ma*im'm $age !f m!&i! -hich i% i&h &high% "a$alleli&h &he fl!!$. I &e$m% !f ba$ heigh& %e& i& &! a "!%i&i! j'%& l!e$ &ha+!'$ %h!'lde$% - +!'$ kee% ill eed &! be %ligh&l+ be& i !$de$ &! ge&%h!'lde$ c!&ac& i&h &he ba$. H!ld &he ba$ i&h a ide ad e#'all+-

%"aced 'de$-g$a%" g$i" i&h i&% ce&$e (!"&i!all+ c'%hi!ed i&h af!am $!ll) $e%&ig ! &he fle%h+ "a$& !f +!'$ %h!'lde$%. Wi&h fee&%h!'lde$-id&h a"a$&, g$ad'all+ e*&ed +!'$ leg% &! &ake &he ba$, &he$!&a&e i& i&h +!'$ had% &! clea$ i& !f &he $e%&%. Sl!l+ bed +!'$ kee%&! a &high% "a$allel &! &he fl!!$ "!%i&i!, &he "'%h back '" f!$ &he%ec!d $e". I& i% i&al &! kee" +!'$ head '" ad back %&$aigh&&h$!'gh!'&. Re"lacig &he ba$ i% &he $ee$%e !f &he %&a$& "$!ce%%. BE BETTER THAN

YOU THINK YOU CAN BE… AT ANY AGE!

Chris Zaremba transformed himself from being overweightand very unfit at age 49 into a serious runner, long distancecyclist, and contest-winning fitness model by age 55.

Qualified as a Personal Trainer and with AdvancedCertification in Nutrition, Chris is now keen to help othersthat are in the same position he was a few years ago.

Chris’s Personal Fitness Consultancy service covers strategies & tactics for:Motivation and Goal-setting • Nutrition AnalysisDietary Planning • Gym & Home-based ExercisePersonal Training design and one-to-one tuitionNon-Exercise Activity • Lifestyle/Stress/Sleep Evaluation

His service is available in person in London and the South East,and elsewhere by arrangement.

Chris knows from personal experience how hard it is to getstarted in fitness when you have a few years behind you.His know-how can help you achieve the success youdeserve, whatever your age!

Special offer: 20% discount on regular fees when mentioning this issue of ultra-FIT

Find out more at: www.FitnessOverFifty.co.ukContact: [email protected]

8/13/2019 Ultra Fit 201305


*a-FIT MAY 201370

W O r K O U T

We a $*e a g&ea %ai& $feg ($& $+# $&$he&!). S$ I'*edeig#ed hi +$&$$ d$ de*e$% ea#,

ha%e a#d &$#g %i#. Y$' %e&f$&"*a&i$ &eia#ce ee&cie a#d hed#a"ic i#ge eg b$ j"% %&$*ide a#added +i $ &ea b$$ $& eg &ai#i#g.

2&#5-0)-32

K'**#0 L#%1W-0)-32F$&"e& &a-FIT c$*e&-"$de D# B, %e&$#a &ai#e& a#d %&i#e& %

$gehe& a +$&$ ha ha%e, $#e, &e#ghe# a#d %$+e& % $& eg!

Workout Protocol Ta# 1+' # ### # a" 2+' # ### #6#!'#

E6#!'# 1 S'*# *# "#a"*'$ #a!&10-15 #. #a!& *# 6 3 #

E6#!'# 2 F S/a

10-15 #. 6 4 #E6#!'# 3 D+#** O$$-# L#

10-15 #. #a!& *# 6 3 #

E6#!'# 4 S'!a# /a10-15 #. 6 3 #

E6#!'# 5 S'*# *# 6 *# +.10 #. #a!& '"# 6 4 #

U# a +#"'+ &#a #'& &## a..*'!a*#(a" 70% $ 1 #. +a6, '$ )

Ph$$g&a%h:S#.&# H'"*#, S"' DXB C$hi#g: La Ja#

Warm up with 5min of CV activity and then perform functional movements for all body parts such as travelling lunges, high kneemarching and arm circling.

8/13/2019 Ultra Fit 201305


MAY 2013 &l%#a-FIT 71

n o c o S T

W orK o uT

1. Single leg deadlif% #eachH' % !e#f#m: S&a$& i&h had% ab!e head i&h &he lef& leg $ai%ed, &hebed f!$a$d m!ig +!'$ lef& leg backa$d%. T!'ch &he g$!'d i&h +!'$had%. N!&e: he g!ig d! &! &!'ch &he g$!'d, kee" +!'$ back a% %&$aigh&a% "!%%ible ad !& h'ched !e$. Re&'$ back &! %&a$&ig "!%i&i! ad $e"ea&.

2. F#n% S"&a%H' % !e#f#m: Y!'$ fee& %h!'ld be %h!'lde$-id&ha"a$& ad elb!% a% high a% "!%%ible. The ba$bell %h!'ldbe agai%& +!'$ claicle b!e% j'%& beea&h +!'$ &h$!a&ad !& held i "lace - +!'$ had% %h!'ld g'ide &he ba$&! $emai i "!%i&i!. S#'a& d! i&h all &he eigh& !+!'$ heel% (!& +!'$ &!e%). E*&ed +!'$ leg% &! $e&'$ &!&he %&a$& "!%i&i!.

Ti!: c!ce&$a&e ! kee"ig +!'$ c!$e b$aced &h$!'gh!'&.

8/13/2019 Ultra Fit 201305


'l&$a-FIT MAY 201372

w O r K O u T

3. D'bbell Off-%e& L'!geH") &" #e$f"$: Using onl# one dmbbell in #or left hand, hold it atsholder-height "ith #or elbo" tcked tightl# against #or bod#, proceedb# taking a step for"ard "ith #or right leg. Retrn back to starting point.Repeat for the desired amont of reps and then change to the other side.

Keep #or back pright and e#es facing for"ard throghot.

Ti#: Keep #or core braced and make sre #or knee does not go o!er#or toes "hen lnging.

Kee# *"'$ c"$e

b$aced a!d ake

%'$e *"'$ k!ee d"e%

!"& g" "(e$ *"'$

&"e% )he! l'!gi!g

8/13/2019 Ultra Fit 201305


MAY 2013 *!)'a-FIT 73

N o c o S T

w oRk o uT

4. S*i)ca(e (&*a)H$ )$ %e'f$'": S#a!#ing po"i#ion - "$a# do&n,&i#h good fo!m, keeping heel" on #he g!o$nd and&i#h a "#!aigh#, b!aced back, a" if (o$ a!e abo$# #opick $p a "$i#ca"e in each hand and g!ab #hed$mbbell" and "#and $p. Repea# #he mo%e #aking

#he d$mbbell" back do&n #o #he g!o$nd again.No#e: (o$! knee" "ho$ld no# go o%e! (o$! #oe"&hen lo&e!ing, no! "ho$ld (o$! knee" mo%e f!om"ide-#o-"ide.

Ti%: D!i%e off (o$! heel" &hen "#anding $p.

5. Si#g!e !eg b$ !*#ge j*"%(H$ )$ %e'f$'": S#a!# &i#h one foo# on #he bo', d!i%e $p &i#h (o$! a!m" and leg"#o po&e! $p in#o #he ai! and on#o #he bo', landing &i#h (o$! oppo"i#e leg. Make "$!e(o$ b!ing (o$! hip" fo!&a!d &hen (o$ a!e a# #he heigh# of (o$! j$mp. Repea#.

N$)e: $*' #ee(

(h$*!d #$) g$

$+e' $*' )$e(he# !$e'i#g,

#$' (h$*!d #$'

#ee( "$+e f'$"

(ide-)$-(ide

Mae (*'e

$* b'i#g

$*' hi%(f$'a'd

he# $*

a'e a) )he

heigh) $f

$*' j*"%.

Re%ea)

For more info on Derryn go to:

www.derrynbrown.com

8/13/2019 Ultra Fit 201305



G A l

A x y G i r l

Girl Action

8/13/2019 Ultra Fit 201305


M? :++: :+ :':+*

': ' <+? ?; '+ =:= =: ? '+:

*' + ;: (+* + (++ ). I

+++:+* ? ) ': : : '* I'* ' +':? '+::+ :+ ;:*.

H=+<+, I **: + ' ;) ' I =;*'<+ +* ': =. I +')+* );:? +<+

'* : '):+* ' ? ='+ ; )' : <+ .

I ** (? :' ' *+++ ' & :+>:+

'* : :+':+ ). B;: : =' :)' + '* * ' +7;:? )'* + :+':+ ;) ' "+ M;

;+, I *+)*+* : = ? ='? : :+:;: +:+ '* (+)+ ' :;:='.

I<+ ' (++ <<+* =+(': ')!I =' ++* :+ )')+ : :' ' ' ')

*<+ + :+ %* : +:;

=+(': :+' +'*+* (? "+>' ('+C'+ B;+:: III - =+ '? = ;)

(;+ ': +*+ '* ;+; );('* ('. I =' ::+* +

:);( '* =' '? '+* I =;*= ' ' P '* :+ :; ?

7;:<+ ':;+, I ;* ;: + '(;: =+(': :+', ;) :': + '<+ +

' :;:? I = +<+ +:. I =' ++' ' += : : '+ :+ :+' +, I ='

':+ ' :+ ? +'+ + ') *<+

:+ =*. M? :' :':+* '* =: >:, ? '- :+' : :* :+

E;+' C' I:'? 1993.A:+ :': : =': : (++ I ='

)+* ; (? :+ <+ '* + : :+ :;:= I *++*. "+? )'+ : + ' ' ')

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Galaxy Girls

8/13/2019 Ultra Fit 201305


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and their events go to:

www.missgalaxyuniverse.com and for

Sarah: www.sarahdonohue.com

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I’ve had great personal and

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clean but I also agree that they aren’t

for everyone. For some exercisers and

training goals, the risks simply

outweigh the benefits. Luckily, in

fitness, there is always more than one

way to skin the proverbial cat! UF

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"l!ra-FIT ca"gh! "p $i!h Sha"n !o find

o"! a li!!le bi! more abo"! !hi rapidl&

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por! of compe!i!i#e fi!ne modelling

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8/13/2019 Ultra Fit 201305


next issue

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FunctionalTraining

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tHmAY

Interval TrainingAll you need to know

Back 6 of the best

Super-SexyShoulders workout

Fly-boy

Freerunner anddancing on Ice starSebastien Foucan

Work all energy systems

8/13/2019 Ultra Fit 201305


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