Slimmer's World Great Bodies 2011

Witness the moment that will change your world…

The search for the next MR. & MS. SLIMMERS WORLD GREAT BODIES is on.

Slimmers World’s signature event, MR. & MS. GREAT BODIES is the most prominent fitness competition in the country today. This much-awaited event has brought famous celebrities like JACQUIE LOU BLANCO, CARLOS MORALES, CHINGGAY ANDRADA, ANDREW SCHIMMER, IVY VIOLAN, GMA7′S news anchor LALA ROQUE, DWAN ABANTAO, JAMES BANZON, commercial models like MARC DUNGO, CHRISTINE HERMOSO and CHRISTIAN TAN who also carved niches in the fitness industry.

Now on its 16th year, this annual search for the fittest and finest among clients and members reflects the Slimmers World philosophy towards holistic fitness considering not only physical development but also the intellectual, spiritual and emotional aspects of an individual. MR. & MS. GREAT BODIES aims to intensify and strengthen fitness and health awareness among Filipinos through an exhibition of Slimmers World’s most superb clients when it comes to physique, figure and form. The competition will certainly show evidences of the candidates’ athletic grace, physique, discipline, symmetry and creative posing.- Slimmer's World Philippines

Men's Health Urbanathlon 2010 Workout

This workout is included in the race kit. So go and hit the nearest gym and pump up those muscles!

Workout A
Lunge and Press
Step Ups with Twist
1 Legged RDLs
Push ups
Alternate Rows
Commando Pull up
Mountain Climbers
Squat Jumps

Workout B
Squat and Press
Side Lunges with Vertical Chest Press
1 Legged Hamstring Claws
Push Ups with Rotation
Balance Alternate Rows
Chin Ups
Suitcase Crunch
Burpees

Alternate workouts every other day. Perform them in a circuit, as many as you can in 30 seconds with rest of 30 seconds in between each exercise and 2 minutes of rest after finishing the 8 exercises. Complete 3 sets. MH recommends tapering or cutting down weight exercises a week before the race. A medicine ball and a chin up bar will do.

Men’s Health Urbanathlon 2010

It is a race like no other. MHU tests not only a runner’s speed but as well as his strength through obstacles placed in the race track. One of the best things about this race is that MHU provided a workout program to all the participants to get them fit and shape ready for the event. What makes this event special for me is that MHU 2009 was my first race. I actually used the workout and running program they prepared for two weeks before the race. Clocked 00:57:27 and was ecstatic of the result. This year MHU partnered with 360• Fitness Club in coming up with two sets of workout alternating every other day. Race blocks last year include some hurdles or jump over, weave, a six storey stairs, crawl, and a wall. Men’s Health Magazine’s Editor-in-Chief Agu Paiso in a radio interview said MHU obstacle will include a parking lot with cars. Agu Paiso promised a more challenging and tougher course as demanded by MHU '09 participants. With a very reasonable joining fee of Php500.00, registrant gets himself an MHU 2010 commemorative shirt, Men’s Health Magazine and a free healthy breakfast at the race day from Century Tuna. Participants also receive a discounted membership fee from 360• Fitness Club.

Be part of this one of a kind event only from Men's Health. Be an URBANATHLETE.

Start now....

If you are a beginner (beginner = a person who has just made his/her choice to get fit), I recommend a routine or workouts that are simple and the focus should be on learning the movement of various exercises to avoid any injury.



Do a cardio workout (I suggest treadmill) for 15 minutes and then stretch before performing the routine. Complete 1 set with 12 repetitions for each of the exercise.



Military Press (bar) – shoulders

Primary Muscle: Deltoids

Additional Muscle: Pectoralis, Triceps Brachii

Lateral Pulldown – back

Primary Muscle: Latissimus Dorsi

Additional Muscle: Biceps Brachii, Trapezius

Seated Row (cable) – back

Primary Muscle: Trapezius

Additional Muscle: Latissimus Dorsi, Pectoralis

Decline Close Grip – chest

Primary Muscle: Pectoralis

Additional Muscle: Deltoids, Triceps Brachii

Pull Over (dumbbells) – chest

Primary Muscle: Pectoralis

Additional Muscles: Latissimus Dorsi, Triceps Brachii

Machine Triceps – arms

Primary Muscle: Triceps, Brachii

Additional Muscles: none

Dumbbell Biceps – arms

Primary Muscle: Biceps, Brachii

Additional Muscles: Brachialis

Machine Leg Press – legs

Additional Muscle: Quadriceps

Additional Muscle: Glutes, Gastrocnemius

Machine Leg Extension – legs

Primary Muscle: Quadriceps

Additional Muscle: none

Machine Leg Curl – legs

Primary Muscle: Hamstrings

Additional Muscles: Glutes


(photo courtesy of www.momlogic.com)

I lift....

This blog may include a compilation of fitness techniques, exercises and tips. I do not of course claim to know everything because what I will share are those that have worked for me get to my desired weight and shape.



One should always keep in mind that a good workout program is an effective way of getting yourself into shape. However, if you want to propel to your goal faster, a workout program should be combined with a proper diet and some nutritional supplements. These should all work in synergy. You should always have all three in place for a period of time.



People may train in completely different ways; there is however a common denominator that shared by successful individuals - that day in and day out, a programmed plan is followed without fail. There are many paths to our objective, but we will never reach it except when we consistently put one foot in front of the other. We must find the purpose and drive within ourselves to see this through. If not now, then when?



A good workout program that can change the rest of your life can take only a few months. So, try to look at it as a short-term challenge. Everybody has a choice. Make that choice and everything else is history.