Fil-Am Olympia champ Jeremy Buendia sets the bar high for men’s physique

Most people could only ever dream of joining Olympia, the most prestigious bodybuilding event in the world. To even qualify to compete, you need to beat hundreds of competitors. From hundreds of hopeful bodybuilders, few will ever make it to Olympia and only one will win.

Among all the Olympia titleholders in recent history, Jeremy Buendia is one to watch. He has set the bar high for men’s physique. He has won the Men’s Physique Olympia Showdown not once or twice, but four times running.

Jeremy is half-Filipino on his father’s side, as his grandfather was from Bulacan. His dad played a huge role in his career.


“He raised me to be an athlete and he started training me at the age of six doing various speed drills, pushups and other calisthenics-type exercises,” Jeremy shares. “My dad introduced weights to me at 10 or 11 years old and it became a part of my everyday life.”

His first sport wasn’t actually bodybuilding but football. He played until high school when injury caused him to stop. Unwilling to cease his drive to compete, Jeremy found his calling in competitive bodybuilding.

At 19 years old, he won his first bodybuilding title at 2010 NPC Costa California. When he was 21, he switched to the Men’s Physique division, winning multiple shows throughout 2012 and 2013. He beat 150 of the best amateurs to win overall at the NPC Jr. USA’s to earn his Pro Card. Three months later, he won his first pro show and qualified to compete in Olympia 2013. He took second place that year.

That wasn’t enough. He trained with trainer and nutritionist Hany Rambod and worked harder than ever. The next year, and for the three succeeding years, he returned to the Olympia stage and won. No other man has won repeat Olympia men’s physique championships, let alone four in a row. This gives Jeremy the title of the best men’s physique athlete in the world.

Jeremy and his trusted coach, Hany share their winning secrets with Flex magazine.

“My approach to weight training changed significantly when I began working with Hany Rambod on my contest prep in 2014,” Jeremy says.

“Jeremy went from 170 pounds at the 2014 Olympia to 175 pounds in 2015, all while coming in more conditioned. Jeremy’s prep centered on adding size. Because the guys in his division are getting bigger, we targeted a five to seven-pound muscle gain since last year. To keep his waist as small as possible we stay away from exercises that will cause his obliques to grow,” Rambod shares.

When it comes to training, the winning duo has it all figured out. In 2014, Hany became the first coach to have three athletes win first at their Olympia events in the same year. His secret weapon? A specialized training method called FST-7. “Hany introduced FST-7, and it has been something that I’ve grown to trust,” Jeremy says.

Rambod developed Fascia Stretch Training, to boost workout intensity. This training technique involves extending the last workout for a body part to seven sets instead of the usual three or four. “We emphasize optimizing pumps in the gym,” Buendia explains. “The elements include tempo manipulation, rep-range manipulation, and minimizing rest in between sets.” This infuses targeted muscles with a better pump, improving blood flow and circulation. It also stimulates more growth and makes your workout a lot more interesting.

“We incorporated FST Super 7 supersets done with 45 seconds’ rest, which increased intensity fourfold. FST Super 7 is a variation of my standard FST (fascia stretch training), a protocol that calls for the use of medium or heavy weight for seven intense sets and 30 to 45 seconds’ rest between sets.” Rambod explains.

Today, Jeremy graces countless international fitness magazines and has an active social media base. He is currently training for the next Olympia where he is vying for a historic fifth title.

Meanwhile, IFBB Pro Card hopefuls in the Philippines are now preparing for Musclecontest Philippines, their first chance to get an IFBB Pro Card without leaving the country. The historic date is set on Sept. 8 at the Subic Bay Exhibition and Convention Center.

source: philstar.com

Gym not for you? Easy home tasks also help heart - study

PARIS - Mowing the lawn or washing the car are among simple activities that can reduce the risk of heart attack or stroke by almost 30 percent in people over 60, researchers said Tuesday.

A study in Sweden found that older people who were physically active around the house stayed healthier longer than couch potatoes -- regardless of whether they also did any kind of "formal" exercise like jogging or going to the gym.

"A generally active daily life was, regardless of exercising regularly or not, associated with cardiovascular health and longevity in older adults," said the study in the British Journal of Sports Medicine.

While the health risks of prolonged sitting and the benefits of regular exercise have both been well documented, the contribution to good health of "non-exercise physical activity (NEPA)" is not fully understood.

For the study, researchers screened nearly 4,000 Swedish 60-year-olds in 1997-99 and tracked their health for an average 12.5 years.

The participants recorded how frequently they performed certain activities, including doing home repairs, cutting the lawn or hedge, car maintenance, going hunting or fishing, cycling, and gathering mushrooms or berries.

The researchers found that people with high levels of physical activity, excluding formal exercise, had a 27 percent lower risk of contracting cardiovascular disease compared with inactive people, and a 30 percent lower risk of death from all causes during the study period.

The results were "not significantly different" from those for people who did do regular formal exercise but had low NEPA levels, the study said.

Those who did both had the lowest risk.

"Promoting everyday NEPA might be as important as recommending regular exercise for older adults" -- boosting individual and population health as the demographic shifts towards an ever-older population in many parts of the world, the study said.

The researchers factored in other lifestyle factors that could influence the results, including alcohol intake, education level, smoking habits, and diet.

And they warned that care should be taken applying the findings in cultures that may have different physical activity habits and levels.

source: interaksyon.com

Hatha Yoga at Acacia Hotel

MANILA, Philippines - Join Dr. Yanee Vasquez as she offers eight sessions of Hatha Yoga Tuesdays and Thursdays of August at Acacia Hotel Manila. Take advantage of the bundle rate of P4,000 for all eight classes. Pre-registration is required. Interested parties can call Zita Loggia at zita.loggia@acaciahotelsmanila.com.

Hatha Yoga is a classic style which prepares the practitioner for longer periods of meditation or higher forms of yoga. It combines a series of postures and breathing exercises, believed to alleviate stress, help in weight management and improve flexibility.  





Dr. Vasquez is the founder and medical director of Aesthetic Science. She accomplished her 200-hour yoga teacher training course in February. For her, yoga is not just a way to include fitness in her routine; yoga is a way of life. One that brings a plethora of benefits for the body and spirit.

source: philstar.com

6 exercises to help ease your lower back pain

Everyone experiences lower back pains because of staying in one position for a long time, including sitting on one’s desk during office hours or staying on your feet for the whole day.

Physical therapists from Manila Doctors Hospital’s Department of Rehabilitation Medicine recommend these simple exercises for your lower back to soothe your tensed muscles.




1. Anterior-Posterior Pelvic Tilting
This exercise is meant to re-educate on pelvic awareness and strengthen the gluteus maximus.


Position
Supine lying with both knees bent and one hand placed beneath the back.

Technique
• Flatten the back against the bed by pressing on the hand.
• Hold the contraction for 6 seconds.

2. Knee hug/Knee to Chest
This is a flexibility exercise to stretch the tightened  muscles behind the leg and the back.


Position
Supine lying with arms at the side.

Technique
• Bring one knee to chest with hands clasped behind the  thighs; hold the position for 15 seconds.
• Progress the exercise bring both knees to chest with hands clasped behind both thighs.
Hold position for 15 seconds.

3. Sit-ups
This exercise strengthens the abdominals.


Position
Supine lying with both knees bent, arms at sides.

Technique
• Attempt to reach for both knees by lifting both shoulders partially from bed.
• Hold the position for 6 seconds if tolerated.

4. Toe-touch/Toe reach
This stretches the muscles behind the leg and lower back.


Position
Sit at the edge of a bed, sofa, or bench with one leg dangling.

Technique
• Slide both arms on legs in an attempt to reach for toes.
• Hold position for 15 seconds.

5. Forward Lunge Position
This is a flexibility exercise to stretch the hamstrings of the straight leg and to strengthen the thigh muscles of the bent leg.


Position
Place one leg forward, one leg behind with feet directed forward.

Technique
• Bend the forward leg without letting the knee extend beyond the tooes. The back leg should be kept straight.
• You are doing it right if you feel a stretch at the hamstrings muscles of the back leg.
Hold the position for 15 seconds.<

6. Wall sides
This flexibility exercise re-educates on pelvic awareness in standing and prevent tightness of back structures.

Position
Stand with the back against the wall with feet about 12 inches apart.

Technique
Flatten back against the wall. Hold this position and slide back against the wall while slowly bending both knees should not extend beyond the toes.
Hold the position for 6 seconds.
Perform each exercise twice a day with 10 repetitions per exercise. Count aloud when doing the exercise to prevent breath holding, and stop the exercise the moment pain increases in intensity.

The Department of Rehabilitation Medicine (DRM), together with its dynamic team of physiatrists, physical, occupational, and speech therapists, is an advocate of a holistic approach in the diagnosis and treatment of impairment to improve the quality of life of the physically-challenged individuals.

• DRM is open Mondays to Fridays at 7:00am-7:00pm and Saturdays at 8 am-5 pm and is located at the ground floor of Manila Doctors Hospital, 667 United Nations Ave., Ermita, Manila. You may reach them at these numbers (+632) 524-3011 local 3290 or 8145. For more information, visit http://www.maniladoctors.com.ph.

source: interaksyon.com