Muscle & Fitness UK – July 2019

JULY 2019 / MUSCLE & FITNESS 37

By Michele Sotak

CALCULATED GAINS
As with his training, Howard
takes a calculated approach to
his diet. “I do three days of no
carbs—eating six meals of
protein and green vegetables
only. Then I have two high-
fat days with avocado and
coconut oils. On the sixth day,
I add a sweet potato to lunch
and quinoa in meal No. 4,”
he explains. Pregame, he
munches on salmon, quinoa,

and veggies, and postgame

he has a protein shake and

a steak dinner.

WHAT MAKES

HIM TICK

At age 10, Howard was

diagnosed with Tourette’s

syndrome (TS), a neurological

disorder defined by having both

motor and vocal tics. He’s used

his platform to give back to the

TS community—in 2001 he was

named the Major League Soccer

Humanitarian of the Year, and he

received the first-ever Champion

of Hope Award by the Tourette

Syndrome Association in 2014.

“TS is something I’ve thrived

with and have never let it get

me down,” Howard says.

“I’ve made it one of my life’s

missions to be a voice for those

living with TS who feel too alone

to stand up and speak for

themselves.”

DIRECTIONS:Be sure to warm up

with 5 minutes of cardio followed by

foam rolling and dynamic stretches

before taking on this workout

designed by Howard’s trainer,

Chris Collins, M.S., NASM.

EXERCISE SETS REPS REST

CABLE

ROTATION

3–4 10–12 45 SEC.

LATERAL

STEP WITH

RESISTANCE

BAND

3–4 10–12 45 SEC.

SWISS

BALL

DUMBBELL

FLYE

3–4 10–12 45 SEC.

SINGLE-LEG

CABLE PRESS

3–4 10–12 45 SEC.

SINGLE-LEG

RUSSIAN

DEADLIFT

3–4 10–12 45 SEC.

EXPLOSIVE

BOX STEP

3–4 10–12 45 SEC.

MACHINE

ROW

3–4 10–12 45 SEC.

EXPLOSIVE

LATERAL

STEP

3–4 10–12 45 SEC.

WORKOUT

HOWARD’S OFF-

SEASON ROUTINE