STAR
OF SPARTACUS
LIAM MCINTYRE
HAD TO GET INTO FIGHTING
&
NUDE SCENE SHAPE
To prepare for the series,
Liam changed his physique by
learning about his body
learning about his body
and working out.
Even off-season!
Even off-season!
It was hard adjusting but he did it
and now loves it!
WHAT
DOES
LIAM MCINTYRE
EAT TO
GET & STAY
IN SPARTACUS SHAPE?
LIAM MCINTYRE
EAT TO
GET & STAY
IN SPARTACUS SHAPE?
LEAN PROTEIN….LOTS OF IT
Oatmeal plus protein powder for
breakfast.
Other meals are also protein-centered
like chicken and fish.
Lots of fruits and vegetables.
Some carbos.
All provide maximum energy for
strength training.
WHAT
ARE THE 3 MOST POPULAR
NEW
YEAR’S RESOLUTIONS?
Get back in the gym.
Eat better.
Be nicer to a loved one.
THE
#1 QUALITY OF
Humility
NAME
2 BENEFITS
OF STRENGTH TRAINING
Improve memory performance
Improve attention as you age
Train 60 minutes.
3 times a week.
NEUROLOGIST’S
EATING HABITS
Dr. David S. Liebeskind
Professor of Neurology at UCLA
Professor of Neurology at UCLA
Drinks 2 cups of strong coffee every
day
– because drinking coffee can decrease stroke
rates.
Diet of low carbohydrates:
lots of
eggs, fish, veggies.
Snack on cashews and other nuts.
Special treat: a big bowl of cereals.
HOW
DO YOU OUTSMART FLAB?
On your plate: 3 fist-sized portions:
protein + fruits/legumes + veggies
HOW
TO FALL ASLEEP FASTER
A handful of almonds or hazelnuts
soothes appetite and quiets brain.
SLEEP
= WEIGHT LOSS
A Canadian study showed that dieters
lost
DECREASE
RISK
OF
OF
PROSTATE CANCER
BY 40%
Eat 3 to 5 servings of cruciferous
veggies every week:
broccoli, brussel sprouts, cabbage.
WHY
DO WOMEN NAG MORE THAN MEN DO?
Because they’re trying to open up a
dialogue.
DANGER !
FISH
FULL OF MERCURY
Predatory fish such as swordfish,
king mackerel and other large fish.
king mackerel and other large fish.
HEART-HEALTHY
FISH
Sardines, herring, anchovies.
All are oily and small.
MORE
LYCOPENE
=
LOWER LEVEL OF STROKE RISK
Tomatoes . Beets . Watermelon
Pink Grapefruit
HIGHER
LEVELS OF VITAMIN D
=
STRONGER UPPER & LOWER BODY MUSCLES
How much do you need every day?
Take supplements.
Most adults need 600 iu per day.
GOLFERS!
WOULD YOU LIKE TO SWING
A GOLF CLUB
FASTER?
Do 3 vertical jumps with arm swing.
TO
REDUCE BLOOD PRESSURE
Do isometric bicep curls.
AMERICAN
EGG FARMERS REPORT
American egg farmers lowered
cholesterol per egg by 14%.
Eggs have high quality protein.
Eaten for breakfast, they will keep
you fuller longer and energized all day long.
WANT
TO BE HAPPIER
Eat more than 2 servings of fruits and
veggies daily.
The more produce you eat, the more
your mood can improve.
DO
FROZEN BERRIES HAVE
AS
MUCH ANTIOXIDANTS AS FRESH ONES?
Yes. Almost as much.
Freezing doesn’t
lose much potency.
AVOID
CANCER
To block tumors and decrease your risk
of
oral esophageal, colorectal and kidney
cancer
eat cruciferous vegetables:
broccoli, cauliflower, cabbage, kale.
Frequency: at least once a week.
FLAT
BELLY FOODS
Vitamin A: Sweet potatoes, carrots,
spinach.
Vitamin C: Red peppers, oranges,
broccoli.
Iron: White beans, lentils, artichokes.
Magnesium: Bulgur, chick peas, Brazil nuts.
HOW TO EASILY
JUMPSTART
YOUR
WEIGHT LOSS PROGRAM
Take a brisk walk.
WANT
TO FEEL LESS FATIGUED?
Exercise outdoors.
Try: cycling.
HOW
DO ATHLETES
AVOID CATCHING COLD?
By eating cold water fish containing
healthy fats.
NAME
3 GOOD PLACES TO MEET WOMEN
IN
PERSON NOT ONLINE
Art show opening
Dog park
Charity event
DO
YOU KNOW WHAT
WOMEN PREFER
DURING
SEX?
Touch instead of talk
Make eye contact
Moan
Gesture
1
IN 3 WOMEN FEEL PAIN DURING SEX
The answer?
Foreplay for more than 10 minutes.
Lubricants that are silicone or
water-based.
FOREPLAY
ADVICE
Stimulate first.
Tell her how great she looks in her
jeans
Touch her softly
Tickle her gently
Squeeze her butt
Undress her slowly
Tiny kisses
Tease slowly
Blindfold and kiss
CYNTHIA
ADDAI-ROBINSON
SAYS
Women want to be courted
Give her flowers
Kiss her slowly
Don’t assume
Communicate
Converse
intelligently
Impress her friends
A woman’s body is not her only asset
WANT
TO LOOK
YOUNGER
YOUNGER
FAST?
Wear low-cut jeans
Carry a backpack
Get a younger haircut
NAME
3 HEART RISK FACTORS
Genetics – 50%
Diet – 25%
Lifestyle – 25%
COMMON
EXERCISE MACHINE MISTAKES
TREADMILL
You run on even ground. Set it at 1 or
1.5%.
ELIPTICAL
You set the resistance too low.
ROWING MACHINE
You use your upper body to initiate
strokes.
You should be using your legs.
STATIONARY BIKE
You sit on your seat while you cycle.