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I px up cf b n pefso bm qi b n bm f, bddpsejoh up Njl f Dbn qcfm m , bvui ps pgVom fbti Zpvs Bm qi b This story was published: 27 DAYS AGO
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MAY 02, 2014 11:02AM
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GENTLEMEN, it’s time to get your swagger back.
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A decade in the health industry has shown personal trainer Mike Campbell, author of Unleash Your Alpha, exactly how guys can lose their A-game.
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He wants every bloke to be a true alpha male: the man who’s well rounded, confident, protects his pack and kills it in every area of life.
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To do that, Campbell says, you need a healthy mind and body.
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“It’s about having equal parts heart and backbone, knowing who you are, being physically and mentally strong, and having pride in your appearance without being arrogant or conceited,” he says. Here’s his formula for being the master of your domain and getting in touch with your
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Here’s his formula for being the master of your domain and getting in touch with your inner 007. Eat like a man
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Mmmmmm delish. Source: Supplied
Many guys let themselves down with nutrition, says Campbell, and getting it wrong can destroy your waistline, health and sex drive. So it’s time to wave goodbye to those far-too-frequent pub feeds — they’re now occasional cheat meals — and say hello to your very own kitchen.
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Aim to eat well 85-90 per cent of the time, he says. “That’s going to include naturally raised meat, poultry and fish; a ton of vegetables (a minimum of four fist-sized servings a day); plus fruit and healthy fats like nuts and eggs. “Remember, no beer tastes as good as being a strong, lean, athletic and confident alpha feels,” he says. Rather than stuffing an entire meal down in three forkfuls, Campbell urges every man to slow his eating way, way down. “Eat slowly until you’re satisfied — not stuffed. That’ll be your best gauge as to how much you should be eating,” he explains. Here are his top kitchen non-negotiables: •Be able to cook the perfect steak
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•Prepare a nutritious meal quickly and easily WHY TAYLOR SWIFT IS BEING SUED.
•Own sharp, good-quality knives and chopping boards, and a food processor Train like a beast
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HOW TO CREATE THE MALE QUIFF HAIRSTYLE.
This guy hasn’t missed a back day in months. Source: Supplied
To develop an alpha-sized level of strength and fitness, you need to work for it. That means setting a goal then training often, training hard and training with purpose, says Campbell. The type of workouts you do will depend on your goal, whether it’s carving up like Manganiello or having Djokovic’s stamina. But the important thing is you get moving — often. Otherwise you’ll become overweight, increase your risk of disease and end up with hormones so out of whack you’ll lose all desire to fondle anything other than the PlayStation control. “For the most part you need to walk away from a session thinking, ‘That was really tough’, but it doesn’t always mean flogging yourself,” explains Campbell. He says the majority of guys need resistance training and should make it a priority, because lifting heavy will help keep your testosterone and growth hormone in check. Healthy hormones are going to help you build muscle, lose weight and boost your overall health. “Also, guys need to ensure they’ve had a decent meal 1.5-2 hours before training, then another one 1-2 hours after,” says Campbell. “That’ll mean having a bit more healthy fat pre-training, then less fat and more carbs post-training.” Sleep like a champion
This guy is killing it at sleeping. Source: Supplied
Believe it or not, sleep is essential for your body to build and repair muscle and regulate those hormones. Get between seven and nine hours of shut-eye every single night. “If you’re training with intensity, you need quality to sleep to recover,” he says. “When it comes to building muscle, testosterone will peak in the morning, so if you’re not sleeping well over time it’ll impact your levels. “Growth hormone peaks during the night and if your sleep is always interrupted, that’ll also be affected.” His tips for getting a solid night’s slumber are: * Always make it a priority * Switch off all devices and dim lights one hour before bed * Don’t do chores such as taking out the garbage in that hour * Do something relaxing and non-stimulating, like reading a book * Taking zinc and magnesium can help you recover and sleep better Operate like a gentleman
What a guy. Source: Supplied
Actively trying to be the best version of yourself goes beyond just using your manners, says Campbell. “Ask yourself what your strengths and weaknesses are,” he suggests. “Then ask three people in your life who you’re close to what they honestly think of you. It’s about getting feedback and finding out if it matches how you see yourself and project yourself to the world.” A true alpha male is a master of all trades, Campbell says. Here are just a few manskills he thinks every bloke needs: * Be a good listener: know when to listen and when to speak up * Be a good mate: keep in regular touch, buy the first round, recognise when a friend needs help * Know how to parallel park and back a trailer * Give a good massage * Have at least one awesome joke up your sleeve
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