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Real fit n ss fo r men

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MEN’S

GET ARMS LIKE THESE

THE BODY

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FIRE UP THE BARBIE: PROTEIN-PACKED MEALS NOVEMBER/DECEMBER 2016

ISSN 2200-968X

BODY TRASHER TO

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BODY BUILDER HOW FRANK SHED 50KG

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CONTENTS NOV/DEC 2016 FEATURES COVER STORY

PASSION OR PATHOLOGY

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SKINNY TO SHREDDED

Lifting the lid on muscle dysmorphia.

56

WHY IS BELLY FAT SO HARD TO LOSE?

After backpacking through Europe, Andrew Mcdevitt transformed himself from 60kg to 80kg, gained a whole new mindset and smashed his goals.

60 Learn why you’re struggling to budge that stubborn belly fat. 5 STEPS TO GET SUMMER-READY

72 The guys’ guide.

MOTIVATION

GET UNSTOPPABLE WORKOUT MOTIVATION

26 Photo: Dallas Olsen

With these three mindset hacks, you’ll constantly be motivated to workout. SHRED THE EMOTIONAL BAGGAGE

36 The real shredding your life needs. 60

THE SUCCESS PUZZLE

120 Discover where your ‘missing pieces’ are so you can complete the puzzle.

66 72

38

78

110

l:l Andrew Mcdevitt v Photo: Dallas Olsen C e ign: Sarah Saines Men’s Muscle & Health Magazine is for informational purposes only. Consult a physician before undertaking any exercise or nutrition program within Men’s Muscle & Health Magazine. It is your responsibility to evaluate your own medical and physical condition and to independently determine whether to undertake or adapt any of the information or content provided in this magazine. Any exercise program may result in injury and by voluntarily undertaking the programs provided, you assume the risk of any resulting injury.

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TRAINING

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ABS-OLUTE DECLINE DESTRUCTION

32 Shred those abs in time for summer. THE FIVE MOST OVERRATED EXERCISES

38 Time-wasters in the gym revealed. BROADEN YOUR BACK

80 With summer nearly here, feel confident shirtless by building a broad, strong and muscular back.

NUTRITION

CREATINE: NATURE’S MUSCLEBUILDER

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122

The history, benefits and dosage of one of the most popular supplements on the shelf today. SUPERCHARGE YOUR HEALTH… AND YOUR NEXT BBQ!

46

50

Learn how to serve up scrumptious protein-packed seafood just in time for summer.

84

LIFESTYLE NUTRITION

94 While many people want to get ‘in shape’ for summer, little is often discussed on how to stay in shape for good, until now.

EVERY ISSUE 10

WHAT’S ON

52 PHYSIO

118 MONEY

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NUTRITION NEWS

64 SOCIAL DYNAMICS

122 MMH BEAUTY

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HEALTH NEWS

84 ADVENTURE

124 GEARBOX

17

FITNESS NEWS

98 INTERNATIONAL PROFILE

126 SUBSCRIBE

42 STYLE

108 UNIQUE FITNESS APPROACH

128 EXHALE

50 BONUS RECIPE

110 TRANSFORMATION

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MESSAGE FROM MMH

Editor in Chief Lindy Olsen Assistant Editor Kirstin Cuthbert Sub Editor Renee Rogowski

Chief Photographer Dallas Olsen

The right opportunity for you

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t’s going to start to get warmer here in Australia as we head into summer. That means the beach bodies will start to come out for the weekends by the pool and the music festivals. If yours isn’t quite ready yet, we have plenty of articles in this issue to help you out with that. Our cover model, Andrew Mcdevitt, knows all about heat, coming from Darwin. Not only is he a successful fitness model, but he also owns his own business — and is still a young fella. It’s great to see young people knowing what they want so early in the scheme of things. A lot of people often ask themselves, ‘If only I was doing what I’m doing now 10 years earlier in my life, where would I be now?’ I ask myself this sometimes too. But the reality is I’m doing it now, so I may as well make the most of it while I can. If you’re lucky, opportunities come along early in life, but I think the trick is to recognise them when they are presented to you. I was born in the time where if your father was a truck driver, you’d be a truck driver — or whatever your dad did. Now, since computers and the Internet have arrived it

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opens up so many more opportunities that otherwise wouldn’t have been an option. But, still, no matter what comes past, the trick is to be able to recognise the opportunity that’s right for you. It’s like driving along the highway and you miss the exit you should have taken; there’s usually no quick turnaround place available. My advice is to slow down and make sure you read the signs.

Dallas Olsen Chief Photographer

Contributors Andrew Mcdevitt, Andy Anderson, Brad Cunningham, Cameron Wild, Conor Farrell, Craig Lawson, Daine McDonald, Dave Nixon, Geoff Edwards, Greg Dolman, Justin Woltering, Karissa Welsh, Dr Kieran Kennedy, Matt Stone, Michael Herman, Michael McCabe, Nicole Frain, Richard Phu, Robbie Clarke, Stent Card, Scott McKay, Steve Triton, Zack Taylor-Kleckin Photography Contributors Bartek Wolinski, Charlie Suriano, Dallas Olsen, Dave Laus, Jason Ellis, Nicole Frain Workout Equipment Supplied By: Cyberfit, Gym & Fitness, SMAI, Again Faster

Advertising Enquiries advertising@ challengermediagroup.com

Editorial Enquiries editorial@challengermediagroup.com

Subscription and Reader Services Australia and New Zealand subscribe@challengermediagroup.com PO Box 199 Runaway Bay QLD 4216 Phone: 07 5574 5560 AU 6 issues $40.00 | 12 issues $70.00 NZ 6 issues $50.00 International 6 issues $99.00

Men’s Muscle & Health is published by

Daniel Richardson Chief Executive Officer

HAVE YOUR SAY! Email us at editorial@challengermediagroup.com

and tell us what you think !

Dallas Olsen Head of Production Lindy Olsen Head of Operations

Photo: Shutterstock.com

Creative Director Sarah Saines


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CONTRIBUTORS

MEET OUR EXPERTS Steve Triton Steve is a freelance writer, public servant and gym and fitness adventurer. He holds a Bachelor of Applied Science in Exercise Science from the Western Sydney University and a Postgraduate Diploma in Personal Development, Health and Physical Education from the University of Technology Sydney. Steve Triton

Andy Anderson Andy is the CEO of Ultimate You. Ultimate You, and its three pillars of change methodology, mindset and nutrition and training, has helped thousands of people to transform their mind, body and life outlook and become lean, energetic and healthy. Ultimate You’s philosophy is that weight-loss and fitness can’t be achieved just with a physical training program: mindset and nutritional habits also need to be addressed to achieve long-term change in a positive way. For more information visit www.ultimateyou.com.au Andy Anderson

Daine McDonald For many years, Daine has been widely regarded as the trainer who many of the leading trainers in the fitness industry seek out for further education. In 2008, he founded the Clean Health Fitness Institute, which creates tailored nutrition and fitness programs, face-to-face personal training and online training. Daine also provides educational training for fitness professionals globally. His own personal brand www.dainemcdonald.com specialises in business development for other fitness business owners around the world. For more information on Daine visit www.cleanhealth.com.au Daine McDonald

Robbie Clark

Robbie Clark

Robbie is a Sydney-based dietitian and sports nutritionist who has been in the industry for more than 10 years. He is regularly featured in the media as an expert in his field and has recently co-founded the first online nutrition clinic in Australia www.thehealthclinic.com.au along with nutritionist Pip Reed. Robbie has an ‘everything in moderation’ approach to diet and nutrition and feels that diets are usually overcomplicated and unrealistic for people to follow or sustain. He believes in educating people to get back to the basics to gain a healthy metabolism, more energy, more muscle, less fat, improved hormone balance and a positive mindset when it comes to food. For more information visit www.robbieclarknutrition.com

Justin Woltering Justin is a fitness expert, author and speaker who coaches celebrities, athletes and CEOs to improve their performance and physique. He’s appeared on more than 25 magazine covers and his articles are regularly published in top fitness magazines. He’s also the author of several books, including Bigger Better Faster: Your Ultimate Guide to Effective Muscle Building and Mind Muscle Academy: A New Philosophy of Integrated Training. For more information visit Justin Woltering

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www.justinwoltering.com


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WHAT’S ON

get active RACE

EUREKA CLIMB Melbourne’s Eureka Tower, VIC 13 November 2016 Australia’s biggest tower race, Eureka Climb, is on again with participants from Australia and overseas set to take on the 88 floors of Melbourne’s Eureka Tower. The Eureka Climb will involve climbing the 1642 stairs to level 88’s Skydeck — the highest observation deck in the Southern Hemisphere. There is a timed stairwell for those wishing to race against the clock and an untimed stairwell for those who would prefer a more leisurely pace. Participants can enter individually or as a team of four. Open for everyone from 12 years old and up, and all fitness levels, Eureka Climb starts at 7am with staggered start times available throughout the day. The unique fundraiser helps raise money for charity partners Whitelion and Interplast Australia and New Zealand.

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2016 r e b v em

For more information go to: WWW.EUREKACLIMB.COM.AU

OBSTACLE

BEACH BASH St Kilda, VIC 13 November 2016 Beach Bash brings an entirely new challenge and experience to obstacle racing, with a sandy terrain and a range of 26 unique obstacles. Race against your mates or get the whole family involved for a fun day out. The event is the sandiest obstacle challenge in Australia, with the aim to promote health, fitness and, above all, fun. Not a great swimmer? Well, don’t stress — there are no ocean or open-water-based activities, but you will still get wet, sweaty and very sandy! There’s also a kids’ event for 5–10-year-olds.

13 N ov em b

er 2 016

For more information go to: WWW.BEACHBASH.COM.AU

RIDE

L’ÉTAPE AUSTRALIA Snowy Mountains, NSW 3 December 2016 L’Étape Australia will provide the closest experience an amateur rider can get to competing in the Tour de France, with fully closed roads in the mountainous landscape of the Snowy Mountains region of New South Wales. The event provides a new dimension to the Australian cycle calendar, with a weekend in which riders and supporters can immerse themselves in the heady atmosphere of the Tour de France. The two routes (the Race and the Ride) ensure L’Étape Australia will satisfy both the most competitive rider and the rider who wishes to participate, albeit competitively and over a challenging route, but not necessarily to push relentlessly for the yellow jersey. For more information go to: WWW.LETAPEAUSTRALIA.COM

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MENSMUSCLE

3 Decemb er 2016

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MMHMAG


*Recommended in the Australian Health Survey: Nutrition First Results published in in Food and Nutrients | **Published in BMJ Open 5(9), 2015 | ^Researchers from the Institute of Stem Cell Biology and Regenerative Medicine in India | Photo: Shutterstock.com

NUTRITION NEWS

Australians just aren’t nutty enough When it comes to eating nuts, Australians lag behind the rest of the world, eating just 6g per day — falling short of the recommended 30g handful*. This is despite the well-known health benefits of nuts for our hearts and waistlines as well as for keeping type 2 diabetes at bay.

How do we compare globally? The lowest consumption occurs in the USA, where they eat just 4.5g of nuts a day. Then comes Australia, with our 6g, followed by the UK at 15g, Vietnam at 51g, Malaysia at 57g and Cambodia consuming a whopping 92g a day**. While you don’t need to eat 92g to get the benefits, you should aim for 30g of nuts a day.

Something to sprout about Sprouts: love them or hate them, there’s no denying their nutritional benefits. They begin as seeds and when in the right environment, they germinate into very young plants. Leafy sprouts (such as alfalfa) and sprouts of beans and grains are some of the most common and are often found on restaurant menus. However, while many of us move the little handful from our salad or burger to the side of our

plate, as we’re not too sure what they are and if we’d like them, there’s good reason to keep the skinny little veggies in there. Sprouts can be good sources of protein, fibre, antioxidants, essential fatty acids and other vitamins and minerals. Give them a try!

The latest superfood … cockroach milk ‘Wait, did I read that right?’ Yes, you did. While it’s an awfully unpleasant thought, hear us out. Researchers ^ have found that the milk produced by a certain species of cockroach may be four times more nutritious than cow’s milk. The protein crystal in the milk contains more energy than the same amount of cow’s milk, and the crystals themselves are like a complete food, containing fats, proteins and

MMHMAG

sugars. The researchers have also said it could be a fantastic protein supplement. But don’t throw out your protein powders so fast, guys! The research is still in its early days and the cockroach milk will probably just be used as inspiration for scientists to replicate the protein crystals in the lab. No need to milk a bunch of cockroaches — thankfully!

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44% The number of Aussies who don’t have a gym membership because they prefer exercising outside It’s a fact: we Aussies just love the outdoors and new research* proves this. The research also shows that most people (88 per cent) who like outdoor exercise do so because they enjoy the fresh air and sunshine, and nearly three in five (58 per cent) say it improves their overall mood.

TAKE-HOME MESSAGE Feeling a bit down or bored with your gym workouts? Take to the park or beach for your next workout! The fresh air will clear your mind and you’ll get your daily dose of vitamin D, which keeps you happy.

SHOULD YOU GIVE UP MILK? This question is coming up more and more as we see our friends and family members opting for rice, soy, coconut and almond milk. While some people claim it helps with bloating and stomach troubles, don’t be so quick to put it on your list of products to avoid. One in six Aussies are saying goodbye to milk, according to a recent study **. However, unless you have been guided by a dietitian on how to substitute for it, it may not be a wise choice. Milk and dairy foods are rich in nutrients, including calcium, iodine and vitamins A, D and B12. So cutting it out may actually do you more harm than good.

Not-so-fresh air The warmer weather is upon us and many of us will be turning on the air-con to seek relief from the scorching summer temps, but before you do, have a read of this new research^. Residential AC units recirculate to save energy, but this can negatively affect indoor air quality. If filters are not changed regularly, airflow is restricted and the filters don’t stop allergens, pesticides and other outside irritants from getting into your home. Plus, in winter months, mould can build up and then once you turn on the AC in warmer months, you and your family will be breathing this air in.

HOW CAN YOU PROTECT YOURSELF? Open the windows as much as you can, read the manufacturer’s instructions for changing filters, get annual maintenance checks, turn off the unit altogether when not in use, and never store paints, cleaners or other chemicals near your AC system.

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*Research conducted by Real Insurance | **Study conducted by CSIRO and University of Adelaide | ^Halfprice.com.au | Photo: Shutterstock.com

HEALTH NEWS


*Woolworths’ 2016 Trolley Trend survey | **Accredited Practising Dietitians Jemma O’Hanlon and Kathryn Hawkins | Photo: Shutterstock.com

HEALTH NEWS

1⁄3

The number of Aussies who live in pain More than six million Australians are living with painful conditions, including back and neck pain, osteoarthritis, osteoporosis, inf lammatory diseases and many others, reports MOVE, a not-for-profit organisation. These conditions can have a profoundly negative impact on people’s quality of life, with work, education, family and social life affected. Our muscles, bones and joints provide the foundations of good health. If these three elements aren’t working well, people will often stop moving, and this is a slippery slope for all other aspects of health.

TAKE-HOME MESSAGE Counteract the effects of bone and joint conditions by moving more often, making a doctor’s appointment, talking to your family and friends about how your condition is affecting your life and discussing flexible work options with your employer.

MENSMUSCLEANDHEALTH

You’ve been shopping wrong Yep, that’s right. New research* shows that while 12 million shoppers will visit an Aussie supermarket, just under half of us actually enjoy doing it. That’s around six million unhappy shoppers. If you’re one of them, perhaps that unhappiness is caused by the frenzy of people trying to cram enough into their trolley to get them (and their families) through another week. If so, this can easily be fixed by simply shopping on a different day. The worst day to shop is a Saturday, with 14.1 per cent of us regularly hitting the supermarket then. The best day to shop? Monday, as only 5 per cent of Aussies regularly shop then. This is closely followed by Tuesday at 5.4 per cent. Save yourself the headache of crowds and swap your weekly shop to one of these days instead.

Why you crave junk food in the afternoon We’ve all done it before — reached for that sugary biscuit, doughnut or chocolate bar at the ‘3pm slump’. We’ve been at work since 8.30 or 9am and had a particularly hard day, so we need something to pick our energy up, right? The only trouble is that this can have a negative impact on our health and fitness goals. Dietitians** say these cravings can

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be caused from low blood sugar levels, force of habit, skipping breakfast and/or lacking quality sleep. BEAT THE CRAVINGS Take healthy snacks to work, drink more water, eat regularly throughout the day and choose low GI snacks.

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Photo: Bartek Wolinski / Red Bull Content Pool

THRILLSEEKER

THE EDGE OF GLORY Szymon Godziek performs during the Red Bull Rampage in Virgin, Utah, USA, on 14 October 2015.

The Red Bull Rampage is an invite-only freeride mountain bike competition held near Zion National Park in Virgin. The uniquely demanding terrain beckons the best mountain bike riders to the desert to compete for glory in one of the biggest tests of skill and guts in the world. The rider pictured here is Polish-born Szymon Godziek, who describes himself as “just

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a guy who loves to ride his bike”. At the top of his game, he has been quietly making a name for himself, earning respect through consistent, solid results and a positive, can-do attitude. Between international competitions, training and tearing up his purpose-built track at home with his brother, Szymon’s growing talent is gaining him increased recognition worldwide. MMH


THRILLSEEKER

MMHMAG

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Denver Steyn is a strength and nutrition coach who specialises in sustainable exercise and nutritional protocols supporting body composition and lifestyle improvements. He offers an evidencebased coaching service towards long-term success by considering balance and avoiding extremes. Online services Include: • Nutrition Coaching • Training Programming • Contest Preparation • Flexible Dieting 10 Week Challenge • Weekly Check-ins Face-to-face services include: • Exercise Technique Coaching • Training & Nutrition Consultations

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FITNESS NEWS

SLOW AGING? A recent Belgian study* has shown that exercise may actually slow down ageing. As we age, the protective mechanisms on our DNA wear down and shorten. These mechanisms are called telomeres, and this study has found that intense aerobic exercise can protect them. When analysing the biopsies taken from the participants, researchers found increased levels of an enzyme that causes these telomeres to lengthen — and so better protect the DNA. Interesting results considering much of the ageing process is attributed to DNA damage.

The shoulder joint gets put through a lot of work in the gym. The majority of upper-body exercises involve the shoulder to some extent, and as a result it doesn’t get nearly as much rest as the other joints. This, coupled with the fact that it’s a complex joint with a large range of movement, makes it very susceptible to injury. Chronic degenerative changes occur over time as a direct result of lifting heavy weight. The most damaging exercise is no doubt a heavy shoulder press. It is in your interests to train much lighter when targeting your shoulders and to incorporate lighter exercises that better isolate the deltoids. Lateral raises, upright rows and lighter presses with strict form do a far better job at activating the deltoids than heavy presses and cause far less damage to the joint over time.

CAFFEINE WON’T ALWAYS WAKE YOU UP A recent study ** has shown that after three nights of restricted sleep, caffeine had little to no effect on task performance and feelings of wakefulness in participants. Caffeine is widely used to stimulate wakefulness. It is effective at doing so, and this study shows that to be true up to a point. Results show caffeine significantly improved task performance during the first two days of sleep restriction, but not during the last three. This shows us that caffeine is an effective stimulant and can help with focusing on the work at hand. However, it is no replacement for a healthy sleeping pattern. WORDS CONOR FARRELL

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Photo: Shutterstock.com | *Published in Science Advances | **Published in Sleep

TRAINING LIGHT ON SHOULDER DAY


Photo : Shutterstock.com

MENTAL HEALTH

PASSION OR PATHOLOGY? Lifting the lid on muscle dysmorphia. WORDS DR KIERAN KENNEDY

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MENTAL HEALTH

Photo: Shutterstock.com

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t’s been labelled the ‘Adonis complex’: the ever-growing need to pump and preen and polish a physique of ever-higher standard. Born into the world after Smyrna, the daughter of Assyrian King Theias, tricked her father into climbing in between the sheets (I know, but this is Greek mythology we’re talking!), Adonis has become the archetype of modern-day masculinity.

As the story goes, so physically wellformed was Adonis that Aphrodite, the Greek goddess of love herself, even fell plain head over heels. A sculpture in the flesh of male form perfected, the legend of Adonis has come to embody the very essence of what it means to strive for external perfection in a world increasingly focused on how we look rather than how we feel. Yet wherein might lie reward in pursuit of perfection, so too lies potential risk. While most men may have heard of good old Adonis, standing poised atop his pedestal, fewer might regale the darker fate of the equally physically-gifted Narcissus who, as Greek myth tells, met an untimely death after falling forever transfixed within the beauty of his own reflection. Body dissatisfaction among men, and muscle dysmorphia itself (where passion meets pathology), has grown increasingly prominent in our society, representing the darker side of external self-improvement. But where exactly does the pursuit of the Adonis become the mesmerising curse of the Narcissus reflection? MMHMAG

HOW MEN ARE MEASURING UP While for many years the propensity for wafer-thin catwalk models and airbrushed beauties spawned mass concern for the impact of the media on the modern woman, recent years have come to see that we blokes too are increasingly no longer immune to appearance pressure and unhappiness with our bodies. Modern research shows this is a dissatisfaction growing at alarming rates, with studies in recent years showing that up to 90 per cent of university-aged men feel dissatisfied, in some way, with what they see staring back at them in the mirror. That’s a staggering number of blokes feeling, at some level, frustrated or unsatisfied with their physical appearance, and for an increasing number these concerns are hitting more than just skin deep.

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More and more, concerns for how our body looks is driving anxiety, frustration, low self-esteem and low mood, and increasingly this inadequacy lies focused on muscularity and body fat. In line with this, muscle dysmorphia has become the ever-growing white elephant shouldering its way not only through the fitness and bodybuilding industry, but society in general. A much-talked-about but little understood bogeyman in the closet, muscle dysmorphia represents a condition of ever-increasing concern for health professionals as the pressure on just how the modern man should look continues to morph and mount. But what exactly is muscle dysmorphia, and where does the line between dedication and obsession lie? With mounting concerns about unrealistic expectations, uncompromising workout schedules and point-by-point diet plans, where might the modern man start in separating passion from pathology?

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MENTAL HEALTH

To dive into the technical, muscle dysmorphia represents a subtle subtype of a broader condition known as body dysmorphic disorder (BDD). Much like other disorders of an obsessive and compulsive nature, BDD centres on abnormally significant preoccupations or thoughts that result in repetitive, often compulsive, behaviours that significantly

affect the individual’s wellbeing and ability to function in everyday life. In the case of BDD, these preoccupations and concerns centre upon physical appearance. An individual with BDD becomes convinced, often against all evidence to the contrary, that an aspect of their body is flawed, abnormal or unattractive to an exaggerated and much greater extent than in reality.

NEVER QUITE BIG ENOUGH In line with this, muscle dysmorphia (MD) has come to represent a specific subtype of BDD — one in which the concerns with physical appearance centre specifically on the notion that one is never quite large or muscular enough, never quite lean enough or never (no, not ever) quite beach-ready. While the condition has been described in women, it almost exclusively affects men, and while knowledge is rising on the prevalence of body dissatisfaction among men, statistics on just how many might be affected by clinical MD remain controversial. For someone affected by MD, the ideas that he is ‘too small’, ‘not built enough’ or ‘nowhere near shredded’ become exaggerated to the point of a distorted and unrealistic concern. Just as in BDD, these perceived shortcomings in size or leanness are made up of concerns not in keeping with reality, or they’re based on slight flaws blown far out of proportion. In line with this, research on MD often finds that those with clinical or even subclinical features of the illness are more often than not more muscular and lean than the average bloke to begin with. Importantly, just as in BDD, those suffering from MD are driven by selfperceived shortcomings and failings in muscle size and body fat percentage to engage in frequent and excessive behaviours driven by extreme anxiety and concern for these beliefs.

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Men’s Muscle & Health

While often this fixation stems from minor flaws that become exaggerated and out of proportion in the person’s own mind, areas of concern can include perceiving physical flaws or insufficiencies never there to begin with. In response to these extreme concerns about an aspect of appearance, an individual with BDD comes to carry out repetitive behaviours to alter, hide, check or change the feature in question.

Often this might include excessive exercise and weightlifting, even in the face of physical injury, unhappiness or prior engagements; compulsive mirror-checking or excessive scrutinising of various body parts; an unwavering strictness to selfimposed dietary rules and restrictions; and/or covering up or hiding the body due to fears about looking ‘too small’ or unattractive. In many ways, the man affected by MD becomes controlled by his condition, unable to shift from the exaggerated, and most often unrealistic, impression of his body being insufficiently lean or built, as well as the repetitive behaviours these fears drive. Increasingly held captive to the exaggerated ideas of his physical flaws and the behaviours used to attempt to check, fix or hide them, the sufferer of MD becomes the modernday Narcissus, forever held imprisoned in his own reflection. Yet in the case of MD, this reflection holds its power not in self-perceived perfection, but more in its garish and taunting refusal to rise above its failure. Phew, heavy stuff, I know. So what does this mean for all the hundreds of thousands of guys across the world diving into fitness with humble goals to broaden their health (and, of course, their shoulders)? Or for the amateur and professional bodybuilders who scrutinise their progress, shape their proportions to the inch, and set out their workout plans and diet with military precision? Well, before you tell me to shove it, hear me out, because in a lot of ways you’ve got a good point.

Photo Credit: Shutterstock.com

MUSCLE DYSMORPHIA DEFINED


MENTAL HEALTH

Photo Credit: Shutterstock.com

UP TO 90 PER CENT OF UNIVERSITY-AGED MEN FEEL DISSATISFIED, IN SOME WAY, WITH WHAT THEY SEE STARING BACK AT THEM IN THE MIRROR.

WHAT THIS MEANS FOR THE AVERAGE GYM-GOER

bodybuilder — a life with ever-decreasing positives and ever-increasing pressure, unhappiness and restriction.

In the eyes of many, MD encapsulates the darker underbelly of external selfimprovement, where the drive to be more muscular, larger, leaner, defined, widened or all of the above moves from passion to pathology. Yes, for a significant number of guys, negative and unrealistic ideas and attitudes about themselves, their bodies and their progress have become the driving force for a life of the modern

Even if, for most, nearing clinical MD is never even a potential question, for many more than might admit days, weeks and years of lifting weights, avoiding meals out with family and counting macros to the decimal comes deep down from a powerful dissatisfaction with how they look and feel.

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But does that mean that every enthusiastic gym-goer, aspiring bodybuilder or every lad looking to improve or change his body suffers from muscle dysmorphia? Of course not; not at all. And while many of the potential red flags for MD involve key elements of what it means to be a bodybuilder (especially at a professional level), that in no way means bodybuilders in general suffer from MD or a mental illness.

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MENTAL HEALTH

RESEARCH ON MUSCLE DYSMORPHIA OFTEN FINDS THAT THOSE WITH CLINICAL OR EVEN SUBCLINICAL FEATURES OF THE ILLNESS ARE MORE OFTEN THAN NOT MORE MUSCULAR AND LEAN THAN THE AVERAGE BLOKE TO BEGIN WITH. THE LINE IN THE SAND

A FEW LAST WORDS

So where is the line in the sand drawn? While that very question brings more opinion than flavours of protein shake (even among those who write the criteria for diagnosis), it all comes down to, in my opinion, being realistic.

The world of fitness and bodybuilding is one brimming with potential positives, opportunity and purpose. For the vast majority of men, engaging in positive physical and psychological change within that world brings immeasurably more positives than negatives. But within that world, however, it’s important to remember these very positives themselves, and if something, including weights and bodybuilding, is starting to bring more anxiety, fear or unhappiness than it is their counterparts, it’s time to think about a change.

It’s vital to remember that one of the key points for the diagnosis of the vast majority of mental illnesses today is that the condition causes significant psychological distress (for example, anxiety or low mood) and/or significantly impacts on that individual’s ability to function in everyday life. For an individual with clinical MD, the act of lifting weights and honing in on ideals of a perfected physique is one that brings miles more unhappiness than any benefit. For those with an abnormal and unhealthy fixation on never being muscular or lean enough, their fears and self-imposed behaviours to build, to shred, to hide or to check also thus come to significantly restrict them functioning normally within other areas of life, including work, relationships or outside interests. For the man with severe MD, his job and his relationships with family or friends might begin to severely suffer when the drive to correct his insufficiencies takes importance above all else. Thus to be diagnosed with MD, unrealistic and exaggerated shortfalls in muscularity need to be met not only with excessive behaviours to check and remedy these fears, but, crucially, they must be negatively affecting the individual in that they detract from their wellbeing, their happiness or their performance in other areas of life. And therein lies the line within the sand separating a passion, and something that broadens and expands a life, from a pathology that restricts, harms or burdens.

A drive to change and improve a physique doesn’t have to exist separate from a genuine and realistic respect and compassion for oneself as they are now. And in line with that, spending time in the gym, tracking progress and keeping up a balanced, realistic diet can be extensions of a full and healthy life when they serve to move toward the positive rather than fight against the negative. In a world of ever-building pressure on who to be, how to act and how to look, the modern man of today must look to guard his mind as much as his six-pack, and if in pursuit of Adonis he is built, broadened and lifted as much mentally as physically, then there can be hope the myth of Narcissus might indeed remain just that. MMH If you or someone you know needs further advice, help or information about body dysmorphic disorder, muscle dysmorphia or mental wellbeing, see your local GP or reach out to mental health services within your community.

DR KIERAN KENNEDY Dr Kieran Kennedy is a medical doctor working and training in psychiatry and mental health. With degrees in psychology, human physiology and medicine, and having worked in both NZ and Australia, he holds a passion for fuelling and furthering the health and happiness of the modern man by advocating for men’s mental health and wellbeing. A long-time writer and fitness fanatic, Kieran isn’t your average mental health doc, having competed in a number of men’s physique bodybuilding competitions alongside his ongoing health and fitness goals. Kieran is passionate about balance in health and life, believing that strength and fitness on the outside starts with fitness on the inside. His goal is to fuel the health and success of MMH readers and beyond by strengthening the mind of the modern man. For more from Kieran visit www.mentalmacros.com

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ONE MOVE WONDER

MEDICINE BALL LATERAL PUSH-UP Incorporate the challenging element of balance while you engage smaller muscles in your shoulders, wrists and arms with this push-up variation. Plus, you’ll work on your agility and hand-eye coordination as you switch from hand to hand. MODEL RYAN LEO BURKE | IMAGES DALLAS OLSEN

TARGET: Pecs, delts, triceps and core SET-UP: Place one hand on top of a medicine ball and your other hand on the floor next to it, just outside your shoulder. Extend your legs behind you and lift your hips so you’re in a push-up position. Your head, heels and hips should be in line. ACTION: Bend your elbows and lower your chest toward the ground into a push-up. Your balance should be between the hand on the floor and the hand on the ball. When your nose nearly reaches the floor, straighten your arms and press up. Once you get to the top, switch hands by walking the hand that was on the floor to the top of the ball and hand that was on the ball to the floor. Continue, alternating hands. ADD SOME AIR TIME: Make this move plyometric and more intense by explosively pressing back up from your push-up. The air-time you create will allow you to move laterally, quickly switching your hands to land on the other side. Ensure you still lower smoothly into the push-up and only use explosive power on the way up. MMH

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MOTIVATION TO LAST THE REST OF THE YEAR! THE FITNESS & HEALTH EXPO IS BACK IN BRISBANE AND MEN’S MUSCLE AND HEALTH WILL BE ATTENDING! See your fitness from a new perspective at the ultimate event for fitness and health on 22 and 23 October at the Brisbane Convention & Exhibition Centre. Gain tips from leading fitness experts and athletes, trial the latest fitness equipment, accessories and classes, compete in events and stock up on all your fitness apparel and nutritional needs. Plus, meet Men’s Muscle and Health cover guy Joel Bushby and our physio expert Stent Card. We’re also holding a bunch of awesome seminars, workshops and boot camps! Pre-book your tickets online and save at www.fitnessexpo.com.au/brisbane

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Danielle Appi, Rachel Dillon and Joel Bushby

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LIFE HACKS

GET UNSTOPPABLE

WORKOUT MOTIVATION

Photo: Shutterstock.com

WORDSANDY ANDERSON

ANDY ANDERSON Andy is the CEO of Ultimate You. Ultimate You, and its three pillars of change methodology, mindset and nutrition and training, has helped thousands of people to transform their mind, body and life outlook and become lean, energetic and healthy. Ultimate You’s philosophy is that weight-loss and fitness can’t be achieved just with a physical training program: mindset and nutritional habits also need to be addressed to achieve long-term change in a positive way. For more information visit ultimateyou.com.au

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LIFE HACKS

Y

our body, as American author and motivational speaker Jim Rohn said, is “the only place you have to live”, so take good care of it. But do you? Most of us don’t.

Whatever your internal ‘devil’ tells you, I’m sure you agree this needs to change. Our bodies were designed to move. When they remain stagnant, we build up stress chemicals and, in turn, start to feel spacy, irritable, fatigued and even depressed. Not a good way to live.

In fact, the first thing to be cut from the to-do list is usually exercise. Maybe it’s because you ‘don’t have the time’ or ‘it takes too much effort’ or maybe you ‘just don’t like to exercise’.

So how do you break through these mental barriers? How do you use the power of your mind for good rather than self-sabotage? Here are three simple steps.

1. HAVE A CLEAR VISION AND A ‘WHY’ The famous philosopher Friedrich Nietzsche said, “He who has a ‘why’ to live for can bear almost any ‘how’.” This quote is so relevant to approaching any challenge in life, whether it’s a workout or new career. A huge part of health and fitness success is about having a clear vision for your health and body and, of course, clear reasons to undertake the mission in the first place.

IF YOU HAVE A ‘WHY’ THAT HAS SOME EMOTION ATTACHED, YOU WILL BE ABOUT TO OVERCOME ANY OF THE IMMEDIATE PAIN OR INCONVENIENCE YOU MIGHT INITIALLY ATTACH TO THE PROCESS OF WORKING OUT. Having a vision and a ‘why’ will spark the motivation you need to have an incredible workout every time you strap on your runners.

2. PRACTISE SELF-AWARENESS AROUND YOUR THOUGHTS AND BELIEFS

3.INCORPOR ATE POSITIVE REINFORCEMENT INTO YOUR LIFE (REWARD LOOP)

The ‘father of management’ Peter Drucker once said, “What gets measured, gets improved”, and the same goes for your mindset. If you are unaware of the negative thought patterns and behaviours that are holding you back from your desired level of fitness, it’s almost impossible to change.

Let’s face it. We’re all motivated by pleasure and rewards. So rather than beating yourself up for not going to the gym, find ways to hack your internal reward centre and selfmotivate.

Your mind will always find reasons for why you can’t achieve something and put limitations on your life. Your job is to be aware of these limiting beliefs as they arise and see them for what they really are: fiction! What limiting thoughts and beliefs are getting in your way? Perhaps you feel you look too fat in workout clothes? Maybe you think you are so out of shape, you will never be able to turn things around? Maybe you don’t like to sweat or maybe you tell yourself you’ll be judged and mocked when you hit the gym? Once you’ve identified the reasons behind your lack of working out, you can use your mind to reverse these negative, non-productive thoughts and, ultimately, get out of your own way.

A great way to do this is to shift your focus to the positives of working out. Think about how much better you will feel, how you will lose weight and have more energy and stamina. If you focus on these positives rather than thinking of exercise as punishment, and thinking about how hard and painful it’s going to be, you’ll soon find it very hard to skip a workout. Once you build these ‘pleasure motivators’ into your routine and start getting into healthy habits, your results will improve exponentially. Your increased motivation will lead to more purposeful workouts and better results, which, in turn, will lead to even more motivation. You’ll have a never-ending reward loop that keeps you spiralling toward better results!

So, remember, think positively, practise self-awareness and create a powerful vision and ‘why’ for your body and health and every workout will be an experience worth having. Once you master your mindset around training, the rest will fall into place. You’ll source better information, work out with more purpose and, ultimately, get better and more sustainable results. MMH

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SUPPLEMENTS

CREATINE Nature’s muscle-builder. WORDS STEVE TRITON

C

reatine is one of the most popular and wellresearched nutritional supplements in the fitness industry today. It is considered by some to be the king of strength and muscle-building supplements.

Creatine supplementation gained prominence during the 1990s along with the rapid rise of a chorus of scientific research extolling its benefits as an ergogenic aid and sports performance enhancer.

If you are looking for a supplement to take your training to the next level, pump out a few more reps, sprint at a faster pace or achieve greater gains in strength and muscle, then creatine may be the supplement for you. WHAT IS CREATINE? Creatine is a naturally occurring substance found in most cells of the body. Approximately 95 per cent of creatine reserves are found in skeletal muscle, and most of the remaining 5 per cent are found in the heart, brain and testes. Creatine is also found in our foods such as meat, poultry and fish, which provide the richest dietary sources of creatine. The human body also makes creatine, particularly when dietary sources are limited. The body can synthesise creatine from its stores of amino acids glycine, arginine and methionine. Once ingested or synthesised, creatine is transported through the blood where it is picked up by target tissues with high energy requirements, such as the heart, brain and testes. As muscle tissue does not produce creatine, it too must take up the compound from the bloodstream. Once inside muscle cells, creatine attaches a highenergy phosphate to form phosphocreatine. Creatine and phosphocreatine both play important roles in energy production during maximal explosive exercise.

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Studies have shown that supplementing with creatine is safe and helps users increase their strength and gain muscle size and power2, 3, 5. As such, creatine has become a staple for guys looking to get stronger and build lean muscle mass.


SUPPLEMENTS

HOW DOES CREATINE WORK? Creatine provides the fuel for high-intensity, anaerobic exercise and works by powering your muscles when you need a strong burst of energy. Said simply, creatine works by increasing muscle energy availability. Creatine drives muscle contractions by fuelling adenosine triphosphate (ATP), the energy source for muscle made up of three phosphate molecules. During high-intensity exercise, one of the three phosphates breaks from ATP to form adenosine diphosphate (ADP). ATP is then regenerated by receiving a phosphate molecule from a creatine phosphate (that is, phosphocreatine) and converting ADP back to ATP. Creatine’s job is to replenish the phosphates lost during the production of energy to keep ATP running. Supplementing with creatine increases the volume of available fuel to power ATP, thereby enabling you more explosive power to increase your reps and max weight and make gains in lean muscle mass. No wonder hard-training guys love the stuff.

WHICH FORM OF CREATINE IS BEST? Questions often arise about which type of creatine supplement is best to take for results. With the different forms of creatine supplements available on the market and the impressive manufacturer claims that accompany these products, it is understandable why users are curious about which form is superior. At least one study showed that some of the fancier, buffered variations of creatine don’t result in greater changes in muscle creatine content, body composition or adaptations to exercise than creatine monohydrate4. In fact, creatine monohydrate still appears to be the best of the bunch for results and the most commonly used form of synthetic creatine. It also costs less than other types of creatine supplements.

Photo: Shutterstock.com

HOW DO I TAKE CREATINE? There have been a number of studies to investigate optimal dosages of creatine for best results. Creatine supplementation need not be a complicated regimen. Common dosage protocols recommend taking between 10 to 20 grams per day (5 grams at a time) during the loading phase for one-week duration, then 5 to 10 grams per day for maintenance based on your body weight as follows:

ƒ ƒ ƒ ƒ ƒ

Less than or equal to 65kg = 5 grams 66 to 75kg = 5-7 grams 76 to 85kg = 7-8 grams 86 to 100kg = 8-10 grams 101kg or more = 10-12 grams.

The best times of the day to take creatine are purported to be within 30 minutes pre- and post-workout. However, if you prefer to take your creatine once a day, then post-workout is preferred or otherwise at any time of the day, as creatine works via cellular saturation that is independent of timing. Although there are no conclusive studies for cycling creatine, a lot of guys will take creatine for two to three months and then come off for a month or so before resuming again. In healthy individuals, creatine has been shown to be a safe and effective supplement for athletes and bodybuilders when used in accordance with recommendations and guidelines1. MMH REFERENCES 1

Buford, T.W., et al. (2007). International Society of Sports Nutrition position stand: Creatine supplementation and exercise. Journal of the International Society of Sports Nutrition. doi:10.1186/1550-2783-4-6.

adaptations than creatine monohydrate. Journal of the International Society of Sports Nutrition, 9(1):43.

2

4 Volek, J.S., et al. (1999). Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Journal of the American College of Sports Medicine, 8: 1147-1156.

3

5 Volek, J.S. & Rawson E. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4): 822-831.

Casey, A. & Greenhaff, P. (2000). Does dietary creatine supplementation play a role in skeletal muscle metabolism and performance? American Journal of Clinical Nutrition, 72(2): 607s-617s. Jagim, A. R., et al. (2012). A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training

STEVE TRITON Steve is a freelance writer, public servant and gym and fitness adventurer. He holds a Bachelor of Applied Science in Exercise Science from the Western Sydney University and a Postgraduate Diploma in Personal Development, Health and Physical Education from the University of Technology Sydney.

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THE IDEAL GAP Age gaps: we’ve all questioned them. Maybe you’ve dated someone 10 years older and thought about the fact that when you were only eight years old, your partner was 18. That’s enough to weird you out. But weirdness aside, do age gaps really matter now that we’re all adults? According to a study by Emory University in Atlanta, Georgia, they do. The researchers found that the bigger the age gap, the greater the chances of the relationship not working out. Yikes! Couples with five years’ difference in age were 18 per cent more likely to break up than partners of the same age, and 10 years between partners meant a 39 per cent higher chance of a split. Thinking a 20-year age gap isn’t too bad? Think again. Ninety-five per cent of relationships with two decades between them will head south. Hardly worth a try it seems! There’s good news for any couples with small age gaps, because a one-year gap means you have only a 3 per cent chance of heading separate ways. But have no fear: just because you and your partner have a large age gap, it doesn’t mean you’re doomed. Some say love has no boundaries, so perhaps you’re better off believing that! MMH FITNESS MODEL MELISSA MANNING | IMAGE CHARLIE SURIANO

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+ GET SHREDDED FOR SUMMER

MENSMUSCLEANDHEALTH

MENSMUSCLEANDHEALTH

ABS-OLUTE DESTRUCTION

P32

LOSE YOUR BELLY FAT

P60

SUMMER-READY GUIDE

P72

BROADEN YOUR BACK

P80

SUPERHERO TRAINING

P100

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WORKOUT

ABS DEC -OL U L DES INE TE TRU \\ CTI ON

Shr ed t RD hos S& MO e ab DEL Z

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WORKOUT

G

etting a six-pack in time for summer may very well be the most popular fitness goal, yet those sought-after abs are few and far between when those summer days finally come around. Although it’s often talked about in great detail, the truth of the matter is quite simple: you need to be sub 10 per cent body fat, which can only be achieved by adhering to a strict diet as well as a challenging workout routine. That’s how you will get your abs popping out of your body.

Before we jump straight into the workout, let’s break down the game plan by first segmenting the abs into their various muscle groups. There are multiple layers that make up your midsection, all of which need to be targeted individually. 1. Transverse abdominis: This is the deepest layer of muscles that sits below the obliques. It stabilises the trunk and works like an inbuilt weightlifting belt for support. 2. Internal/external obliques: These muscles allow the trunk to twist and turn (think wood-chopping motions).

THE WORKOUT Exercise

Reps

Decline barbell crunches

15 - 20

Decline Russian twist

15 - 20

Decline barbell kayak

15 - 20

Decline side crunch

15 - 20

3. Rectus abdominis: This is the headturning, eye-catching muscle group (commonly known as the ‘six-pack’) that sits between the pelvis and sternum. This muscle group allows for crunching movements such as bringing your knees to your torso and vice versa. 4. Serratus: These are the finger-like muscles that sit on the side of your rib cage. In addition to stabilising your scapula, these muscles are what really separate an amazing physique from an average one due to their difficulty to obtain.

In this featured abs workout, you will turn up the heat to torch each section of your abs and conquer your six-pack goals. These exercises should be completed in a five-round circuit of 15-20 reps, with only 45-60 seconds rest in between rounds. It is important to complete each repetition with a full range of motion, ensuring to pause at the top of the movement while flexing your targeted muscles. Tackle this workout two to three times a week and try to progress each time you do it, whether it be with increased reps, weight or circuits or a decreased rest time.

DECLINE BARBELL CRUNCHES TARGET MUSCLES: Rectus abdominis SET-UP: Secure your legs into a decline bench; ensure your abs are braced and that your lower back is resting against the bench. With arms outstretched, pull your shoulder blades back to avoid overextension and discomfort. ACTION: Maintaining outstretched arms, take a deep breath in and tighten your core. As you exhale, drive through your abs and crunch to the top of the motion and hold for a one-second pause before slowly declining to the start of the motion. You should feel a constant burn through the entire exercise. Repeat for recommended repetitions.

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WORKOUT

DECLINE RUSSIAN TWIST TARGET MUSCLES: Obliques SET-UP: Lock your legs into a decline bench and grab either a barbell, dumbbell, plate or medicine ball. If you are a beginner, interlace your fingers and flare your elbows. ACTION: Squeeze your core tight and suspend your trunk at a half sit-up position, roughly a 45-degree angle. Rotate your torso and weight from side to side, controlling the movement and engaging your obliques throughout. Extend your arms to increase the difficulty of the exercise. Repeat for recommended repetitions.

DECLINE BARBELL KAYAK TARGET MUSCLES: Obliques, transverse abdominis SET-UP: Secure both your legs in a decline bench and suspend your torso at a 45-degree angle, with a light weight barbell or broomstick in hand. ACTION: Maintaining a strong core, take deep breaths and focus on flexing your abs on the exhale and begin to row in a kayak-like motion. As you start to fatigue, you may speed up the pace of the row to get your heartrate up, but never break form.

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WORKOUT

DECLINE SIDE CRUNCH TARGET MUSCLES: Obliques, serratus SET-UP: Sit on the side of your hip and lock your outer leg under the padding while wrapping your other leg under and around the decline bench. Keep your chest proud and place your hands on the back of your head. Suspend yourself so your body is 1520cm away from the bench. ACTION: Take a deep breath in and tighten your core. Slowly contract your obliques and serratus and, as you exhale, rise from the bench, bringing your elbow toward the knee held in the padding. Pause for a second count. Take your next breath in as you slowly lower yourself to the start of the motion. Repeat for recommended repetitions. MMH

ZAK TAYLOR-KLECKIN Zak is a Sydney-based fitness model and personal trainer. He has been in the industry for more than seven years and has a lot of experience helping people with massive body transformations. He regularly competes in fitness modelling competitions and is a lifetime natural athlete. Although Zak’s work primarily engages in physical change, he strongly believes in the power of positive thinking and that you must first train your mind to be strong in order for the body to follow. You can connect with him on Instagram @zaktaylorfitness

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Shred the emotional baggage to make space for greatness The real shredding your life needs. WORDS RICHARD PHU

W

ith summer coming around, often we’re so caught up with sculpting our body to perfection that we miss the most important part of our lives: our mind. It’s all well and good to work on your body to get through the first test in any dating situation, being the physical attraction, but the real question comes after it: ‘How will you keep her?’

RICHARD PHU Richard is an international best-selling author, speaker, man coach, dating expert and host of the Forge Your Life podcast show. He helps men transform themselves from the overthinker, afraid to fail and lacking belief, to being the action-taker, who leads with total self-belief. Richard helps men become the trusted and grounded rock for the ones they love most. If you’d love to learn more visit www.richardphu.com

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MOTIVATION


MOTIVATION

This isn’t about gifts and gestures. It’s more about if you haven’t closed a door with an ex or if you’re so caught up with your approach anxiety that you cannot even carry on a conversation. To prepare for an amazing summer, you’ll not only need to shred the body, but also shred those fears and limiting beliefs that are holding you back in your business, career and/or relationship. You are a man who knows that he does not just want to settle; he wants to be great! Sometimes you have to give up the good to have the great. Yet so often you miss out on the great, because you settle for good.

You settle for a ‘good job’ that pays ‘just enough’. You settle for a girl who makes you feel ‘good enough’ and perhaps keeps you from feeling lonely. Yet you don’t just settle for a good body — you are striving for greatness. So why do you choose to settle for just good in other areas of your life? Settling for good is what keeps you from the greatness. Imagine your life as a living room. If you settle for ‘good’ then your living room would be filled with a good coffee table, good couch, good TV, rug and so on. If you’re a normal guy, then you’ve probably got stuff all over the place as well (like I do). What happens when you buy an

awesome new couch, but there is no room for you to put it in the living room? Worse yet, what if it was someone you were dating who you wanted to invite into your life? Where would she fit if your mind and life were so cluttered? She wouldn’t want to stay long, because there would be nowhere for her to stay! You’ve got to start making space not when greatness is at your doorstep, but before it arrives. Here are three ways to start ditching the emotional baggage to create space for greatness.

1. IDENTIFY THE IMPACT BAG When you are working out your physical body, there are certain exercises that will make a difference in your workout. This is the same with the mind: there will be a fear or a limiting belief that is taking up the most space in your mind. It could be an unsupportive partner, eating junk food while you’re trying to lose weight or watching Game of Thrones over building your business — whatever it is, take notice. Take some time to really reflect and become self-aware so that you can notice which barriers or beliefs appear the most often. Watch your mind and the silly games it will try to play on you when you’re in your workout, at the bar, in the office or just by yourself. What do you believe is true that actually isn’t true? Once you’re able to figure that out, then you’ll be able to move to the next step. 2. CHUCK IT OUT After figuring out what ‘bag’ (barrier or belief) is taking up the biggest amount of space and keeping the greatness away from you, you’re going to need to step up and toss it out of your life — for good! That may mean you have to do what is really, really difficult such as leaving your partner, quitting the job that keeps you trapped or firing the underperforming employee. For any man looking to become great, he must be willing to be more courageous, be more decisive and be more committed to doing what is right by himself. Hiding the baggage does not result in creating space for greatness. It just masks the issue. Sometimes you’re going to need to have support in making the decision to let go, so never be afraid to ask for help from your family and friends. 3. BE PATIENT AND REMEMBER THE ‘WHY’ Finally, when you’ve released what wasn’t working, it is going to feel empty. Be it losing a relationship, quitting a job or reducing the headcount in your business, there will be moments when you’ll feel uncertain. This is where you need to be patient and to leverage on your support network. It will be tempting to go and find another job (rather than working on your real business) or to message the ex (or even jump into a rebound relationship to fill the void). Instead, be patient and know that you aren’t alone, because these are all natural responses. It just means you’re alive, and in these moments you’re going to ask yourself ‘Why did I do this?’ ‘Was it the right thing to do?’ or ‘Why did I let her go?’ Tap into your real reason for making the decision to toss out what doesn’t serve you. At one point, I chucked out those three things mentioned above in one week (partner, job and underperforming employee). It was tough, but I just reminded myself (and still do) that I have a bigger role to play and for me to play small is robbing the world of my true gifts. My greatest gift is being able to help others — just like you reading this — to elevate yourself from feeling behind in life to leading it once more. Never settle for less, because you are great! MMH

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TRAINING

The five most overrated exercises Time-wasters in the gym revealed. WORDS DAINE McDONALD

Un f o r t u n a t e l y, that isn’t exactly the case!

Everyone would love to know a shortcut to health and wellbeing. All too often I get asked, ‘Daine, what is your number one exercise for developing better legs?’ or ‘Daine, what is your number one exercise to develop a six-pack?

In an effort to give the broader public some qu a l it y information on what they s h o u l d n’t be wasting t he i r precious time on when hitting the gym, I decided it wou ld b e appropriate to give a list of the five most overrated exercises you are doing or have done in the gym.

Surprisingly, more often than not the truth on those answers is shocking to people — in particular those who are not in the health and fitness industry. After all, to get a six-pack you just need to do sit-ups, right?

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I’ll also give you an alternative for each so that your time is better spent!

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TRAINING

1. SIT-UPS

Photo: Shutterstock.com

The sit-up is without a doubt the most overrated exercise when it comes to developing a six-pack. Despite those late-night abdominal infomercials from the USA, the theory that you can spot-reduce fat from your abdominal region is a myth! Sit-ups, of course, train your abs; however, if your body fat is more than 14 per cent, they will not be visible enough. Further to this, as an isolated exercise, you really have no place doing them if your body fat is too high. >> A better solution when it comes to developing a six-pack can actually be found not through exercise, but rather your nutritional and dietary habits. Calorie- and macro-specific diet plans can be a good solution to obtain the infamous six-pack. Focus on your nutrition and lifestyle practices — along with the bigger compound movements — and you will give yourself a far better chance of creating a six-pack.

2.TRICEPSROPECABLEPUSHDOWNS This has to be the most common exercise we see in the gym when it comes to training the triceps. Now while it is an okay exercise as an accessory for sculpting one’s triceps, in terms of overall muscle development and upper body hypertrophy, it is, quite frankly, useless.

>> A far better choice of exercise would be traditional parallel-bar triceps dips. These are far superior for developing not only the triceps, but also the shoulders and chest, as they are a compound, not isolated, movement.

For the intermediate and advanced trainee, using a ‘dip belt’ is recommended to add on extra load; ensure that you train through the proper range on this movement to get maximal return on investment!

3. LEG EXTENSIONS While this exercise does have its place, when it comes to its effectiveness for body composition goals in comparison to a proper fullrange squat, there is no comparison! Now before you say, ‘I don’t have the mobility or flexibility to squat deep’, let me assure you that with the right guidance and coaching from an experienced personal trainer, you will be surprised how much your ability to get your hamstring touching your calves at the bottom position of the squat can be. Many use leg extensions due to mobility issues and less loadbearing on the knees. The mobility component you can work on, but load-bearing on the knees can actually be even worse on a leg

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extension in comparison to a fullrange squat. You must remember that training any body part through a lesser range of motion is unwise, mainly because, in the case of this movement, you don’t overload the VMO (vastus medialis oblique, which stabilises the lower knee joint) or train the hamstrings and glutes through a full range of motion. >> The reality is if you are looking for a bang-for-your-buck, massbuilding leg exercise, then the traditional barbell back squat should be the movement of choice — the leg extension an accessory and nothing more.

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Photo: Shutterstock.com

TRAINING

4. STANDING BARBELL CURLS Shock! Horror! Yes, I did just write that! Standing barbell curls are definitely on this list. Again, not because they are a bad exercise — far from it — rather they have become way too frequently used when it comes to building bigger biceps. When it comes to training the biceps, one of the best ways to shock growth is to train the muscle through different parts of a thing called the strength curve. Unlike the legs, our upper body, and in particular those smaller muscle groups such as the biceps and deltoids, requires

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more exercise variation than the legs, which can get away with some squats, deadlifts and lunges for results. The strength curve relates to the amount of force you can apply over a range of motion. For example, in the standing bicep curl you have the bottom end of the strength curve, which is the starting point — with the arms fully extended — the mid-range — when the arms are in a right-angle position (otherwise with the hands in line with the elbows) — and the top end of the strength curve would be at the top of the curl, when the hands are in line with the shoulders.

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Now, in the case of this exercise it overloads the mid range or position of the strength curve. An example of a movement that would overload the bottom end of the strength curve would be a Scott curl, often known as a preacher curl. >> In my opinion, the Scott curl is a far more effective mass-builder for the biceps than a standing curl — not only are you able to utilise a greater amount of load in a seated position, but it is also fantastic for building the coveted biceps peak.

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Photo: Shutterstock.com

TRAINING

5. ALL FORMS OF ELECTRONIC CARDIO EQUIPMENT While not an exercise, the cardio equipment area is undoubtedly the most overrated section of any gym you frequent. Yes, that includes treadmills, crosstrainers and bikes. They might look good and make you feel as though you are working up a sweat, but the reality is cardiovascular training in general is the most overrated modality of choice when it comes to improving lean-muscle gains, dropping body fat and improving athletic performance.

I heard this saying many years ago from world-renowned strength and conditioning expert Charles R Poliquin and I am a firm believer in it: “Human beings are designed to throw a rock at the rabbit, not chase the rabbit.” So in prehistoric times, if you couldn’t knock the rabbit down with an implement thrown at it, then you were out of luck, because you were not going to begin chasing it thereafter for kilometres on end. This rings true when it comes to exercise prescription.

In closing, when it comes to building an optimal and healthy physique, focus on compound movements that work a lot of the major muscles, solid nutritional fundamentals, a balanced

>> I like to use the analogy that cardiovascular training is like an entree at a restaurant: it comprises part of your meal, but is not the main course, which in this instance is strength training. So if you want to build a lean, athletic and fit physique, make strength training the foundation and cardiovascular training the accessory, not the other way around.

lifestyle with adequate sleep, and use cardiovascular training as an accessory to these three. If you do that, I promise you the results will come! MMH

DAINE McDONALD For many years, Daine has been widely regarded as the trainer who many of the leading trainers in the fitness industry seek out for further education. In 2008, he founded the Clean Health Fitness Institute, which creates tailored nutrition and fitness programs, face-to-face personal training and online training. Daine also provides educational training for fitness professionals globally. His own personal brand dainemcdonald.com specialises in business development for other fitness business owners around the world. For more information on Daine visit www.cleanhealth.com.au

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STYLE

THE ESSENTIAL SUMMER FASHION GUIDE Photo: Shutterstock.com

WORDS CRAIG LAWSON

Let’s get your style ready for summer. The days get longer and the sunshine brings out those glorious endless nights. This is the time when the Australian way of life really hits a high and showing off all your hard work in the gym is essential. It’s your time to shine!

Be bold Don’t blend in — stand out this summer. Swimwear colours keep getting louder as men become more adventurous in fashion. Bright colours and clashing vibrant prints are the big trend of the season. Go wild in animal prints that will stand out at the beach and have you the centre of attention. For an edgy style, opt for tribal prints to show off some bad-boy attitude. Bodyconfident guys should not be afraid to wear tight, fitted clothing to make for the perfect Daniel Craig moment when exiting the surf.

Muchacho Clothing www.muchachoclothing.com

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Muchacho Clothing www.muchachoclothing.com


STYLE

North Melbourne Football Club AFL star, Jack Ziebell wearing Canterbury

Sportswear

www.canterburynz.com.au

Sportswear or activewear continues to rise as a growing fashion trend. Let’s face it: sportswear is super-comfortable and brands have tweaked their designs to be more streetwearfriendly. Technology has played a big part in delivering futuristic fabric choices. Leading sportswear brand Canterbury has released an excellent summer collection of workout gear that can easily transition from the gym to the street. Canterbury’s technical gear is produced to make sure you perform, compete and recover at maximum athletic power. Providing insulation from the cold while boosting sweat evaporation through superior moisture management fabrics, the apparel will help regulate your body temperature while working out — the future in sporting apparel has arrived!

Rodd & Gunn. LINTON PARK RRP $199

A ET RO S U NS G u n n. & 9 d d 17 Ro RRP $

Rodd & Gunn. STANSBOROUGH SHIRT RRP $199 www.roddandgunn.com.au

T D SHIR

Street style

T H T-SHIR -JOE-G Diesel T RP $130 R

Diesel T-JOE-XG

T-SHIRT RRP $100 au.diesel.com

Aussie fashion in summer can easily be described as going with the flow in effortlessly cool clothing. It’s all about the beach vibe, and lightweight, distressed denim shorts are a great option. Team with a short-sleeved tee to dress up your style — you can even roll up the sleeves to show off those biceps! Rodd & Gunn has released some classic short-sleeved tee styles and given them a modern twist. The designs are tailored to fit your body and not hang baggy. You can leave them unbuttoned for a sexy style to show off the bare chest or wear with a tee for a nice, chilled vibe. Camo prints are back this summer too and are a smooth way to show some toughguy appeal.

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STYLE

Surf’s up Swimwear is all about finding the correct fit. Speedos are not for the faint-hearted; only wear them if you’re feeling super-comfortable with your summer body. Board shorts are the safest option and can be worn in the water or when heading to a barbecue with mates. The Sunman preview collection is bang on trend, with styles featuring edgy prints and durable styles to withstand an active lifestyle in the surf or pool. The designs will enhance that gym physique and won’t interfere with surfing, freediving, water skiing or other sports. When choosing swimwear, a key tip is to shop for chlorine-resistant fabrics so they won’t fade when having fun in the water. MMH Sunman. Style 75007 038

RRP $49.95 www.azurebeach.com.au

Sunman. 25 023 010 RRP $59.95

www.azurebe

ach.com.au

Sunman. 25024 037 RRP $59.95 www.azurebeach.com.au

Rodd & Gunn. COOKS BAY SLIDE in OCEAN RRP $149

Rodd & Gunn. COOKS BAY SLIDE in ONYX RRP $149

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If you don’t set goals you’re going to have a hard time achieving them.

JOE PITT

photo: Dallas Olsen

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NUTRITION

WORDS KARISSA WELCH

W

e’ve a ll been to that guy’s barbecue — t he guy who casually tosses down a platter of perfectly grilled salmon and some artfully arranged prawns like we’d serve up snags and burnt onions.

SUPERCHARGE YOUR HEALTH & YOUR NEXT

BBQ Learn how to serve up scrumptious protein-packed seafood just in time for summer.

Get your game face on; it’s time to become the sensei of seafood!

PRAWN POWER Maybe you’ve been avoiding shrimp in the kitchen, and we get it. With their veins and shells, those little buggers can be fiddly. But here’s the thing: this protein-packed seafood (21 grams per serving) actually cooks quickly — and preparation requires very little technique or skill. You’ll be serving up a big boost of omegas, selenium, B3s and street cred in no time.

INGREDIENTS: ƒ ƒ ƒ ƒ ƒ ƒ

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DIRECTIONS:

1kg of raw peeled prawns, tails intact 1 red chilli 2 cloves of garlic A handful of fresh parsley Drizzle of olive oil 1 lemon

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Chop the garlic, chilli and parsley, squeeze the lemon and mix it all together with your prawns and oil. Toss them loose on to the BBQ for five minutes, turning once, and serve on toasted ciabatta bread, with olive oil or a platter of mixed lettuce leaves.

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Photo: Shutterstock.com

And every time we leave vowing to up our grillgame once and for all. Surprisingly, seafood is one of the fastest and easiest foods to grill.


NUTRITION

MUSSEL UP It’s hard to beat the wow factor of a huge platter of steaming mussels. What you didn’t know is how potent these babies are. With 18.8 grams of protein, 100 per cent of your daily vitamin B12 and iron, plus a healthy serve of omega 3s packed into a 100 gram serving, they’re bound to kick-start your energy levels!

INGREDIENTS:

DIRECTIONS:

ƒ 2kg green-lipped mussels (cleaned and de-bearded; ask your fishmonger to sort you out) ƒ Lemon wedges

Heat up the BBQ. You want it searing hot. Lay your mussels out in a single layer. As soon as they open, pile them on a plate with the lemon wedges, throw some salt and pepper around and soak up the praise.

Photo: Shutterstock.com

SUPER SALMON Salmon is a sexy fish. We all know it boosts brain power, but did you know it reduces depression and helps you sleep better? According to recent studies, salmon contains tryptophan, a natural sedative that helps you fall asleep. Serve it up in a foil packet filled with steaming veggies for zero cleanup. Now that’s a winner.

INGREDIENTS:

DIRECTIONS:

ƒ 4 salmon fillets, skin on ƒ 4 cups sliced veggies ƒ Lemon, salt, pepper, fresh herbs

Lay out your squares of foil and pile one cup of veggies in the middle of each one. Lay salmon on top, season and squeeze over the lemon. Wrap up the packets and cook on BBQ for 20 minutes.

LOAD IT UP These are the ultimate bad boy of the BBQ. Who knew scallops were more than 80 per cent protein? In fact, one serving provides a whopping 20 grams of protein and a healthy dose of magnesium and potassium. Throw them on a stick with chunks of sizzling steak and you’ve got a dinner you don’t even need to put your beer down to eat.

INGREDIENTS:

DIRECTIONS:

ƒ 20 scallops ƒ 4 thick-cut steaks ƒ 3 cups of onion and peppers

Slice your steak, onion and peppers into chunks roughly the size of your scallops. Thread on to long, metal skewers, brush with olive oil and season. Cook on a hot grill turning regularly for 10 minutes. Add some garlic and chilli to spice things up!

So there you go: four simple ways to up your seafood intake and impress your mates. Get grilling! MMH

KARISSA WELCH Karissa is a foodie, traveller, mother of two bottomless pits and wife of a third. When she’s not inventing new ways to feed them, she spends most of her time writing.

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L U F S S E C C U S PEOPLE T A H W Y L I A DO D OTHERS DO . Y L L A N O I S A C OC

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Model: Zak Taylor-Kleckin | Photo: Dallas Olsen

IN THE MOMENT


IN THE MOMENT

MMHMAG

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BONUS RECIPE

BURRITO HOW CHAMPIONS START THEIR DAY. WORDS & IMAGES NICOLE FRAIN

KFAST BURRITO

HOMEMADE BAKED BEANS Makes: 3-3½ cups

ents:

ƒ ƒ ƒ ƒ ƒ ƒ ƒ ƒ

Serves: 8 (158g) Ingredients:

liquid egg whites (63g) le egg nd pepper ½ avocado, sliced or mashed (35g) Large handful spinach 60g bacon (fat removed) 45g cooked brown rice ½ serve homemade baked beans (80g) 2 tbsp ricotta cheese (30g) 2 large (10-inch) wholemeal wraps Greek yoghurt, to serve

ƒ ƒ ƒ ƒ ƒ ƒ ƒ ƒ ƒ ƒ ƒ

450g beans ( hite) 2 brown onio 1 can crushe s 1 cup cherry 10 sundried t 1 cup vegeta 1 tbsp tamari 2 tbsp apple cider vine 1 tbsp cumin ½ tbsp oregano 1 clove garlic

Directions: Directions:

1. Cook your bacon and e 2. To assemble, start with in an even line down the

s and add

gs

3. Leave a few centimetres at either end so you can fold. 4. Fold your ends in first, and then roll up. 5. Leave fold facedown on the bench while you use some parchment paper, cling wrap or foil to wrap up. 6. Cut in half to eat immediately or take on the go!

after you cook the m, Che f ’s note: Season eggs lt to eggs will draw not before or during. Sa ou t the moisture.

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1. Heat your pot and add in some coconut oil for cooking. Add in your sliced/diced onion and garlic and cook until softened; add your vinegar and cook to reduce. 2. Add in all other ingredients and reduce heat to low. Cover and cook until reduced and thickened (approximately 1 hour); stir as necessary. 3. They are ready to enjoy immediately. MMH


BONUS RECIPE

* Source: heinz.com.au/Our-Products/Beans-Pasta

BREAKFAST BURRITO

Per serve (275g)

Per 100g

Energy (kJ)

1630

592

Calories

389

141

Protein (g)

24.8

9

Fat (g)

19.5

7.1

7

2.5

– Sat. fat (g)

Per serve (158g)

Per 100g

Standard baked beans 100g*

Energy (kJ)

363

230

385

Calories

87

55

92

Protein (g)

5.1

3.2

5

Fat (g)

0.6

0.4

0.6

– Sat. fat (g)

0.1

0.1

0.1

Carbohydrates (g)

11.6

7.3

14

3.6

5

162

475

HOMEMADE BAKED BEANS

26

9.5

– Sugar (g)

3.6

1.3

– Sugar (g)

5.7

Sodium (mg)

975

355

Sodium (mg)

256

Carbohydrates (g)

MMHMAG

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PHYSIO

PREVENTING PREVENTABLE INJURIES Learn how to reduce your risk of injury and improve your performance. WORDS STENT CARD (MPhty, BExSc)

The big question is how do you stay injury-free? And is this even possible? With those questions in mind, is understanding training load the key to preventing preventable injuries? Injuries can be classified in multiple ways, such as acute and chronic or contact and non-contact. However, we simply get injured due to a load of some sort. Muscle, bone, tendon, ligament, nerve or cartilage becomes injured when its loading capacity is reached. It’s a comment that may be highly debated around health professionals; however, at current, my view is that it doesn’t

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matter if the injury is a contact or non-contact, acute or chronic — when injury occurs, some form of load is or has been involved. With respect to injuries that are classified as acute or contact, many people will comment that training load is less of a factor compared to outside factors, such as the opposition. Most people deem only chronic injuries as preventable and related to training load. Research papers are now being produced that are starting to question that though, demonstrating that injury rates in general are related to training load1. Training load is the amount of stress as a result of training. It is the load that is placed through the body daily, weekly, monthly and yearly from your training. Factors such as intensity, frequency and volume play a large role in the overall training load.

Photo: Shutterstock.com

ONE OF THE MOST IMPORTANT FACTORS TO ATHLETIC SUCCESS IS STAYING INJURY-FREE. INJURIES IMPAIR PERFORMANCE, AND YOU CANNOT BE A GREAT ATHLETE IF YOU ARE NOT PERFORMING. BEING INJURY-FREE ALLOWS THE FOCUS OF TRAINING TO BE PERFORMANCE-ORIENTATED RATHER THAN REHAB.


PHYSIO

What increases injury risk? Both undertraining and overtraining can increase your risk of injury. The role of training is to prepare you for the physical nature and demands of your particular sport. If you undertrain, your game situation will be a greater stress than what you are prepared for. If you have been overtraining, that game situation may be too much stress for the body to repair from. Undertraining will result in a low level of match fitness. Overtraining will result in decreased performance as a result of insufficient recovery.

The ‘sweet spot’ Finding the happy medium, the ‘sweet spot’, is so important. The sweet spot is the amount of training that is enough to prepare you well for game time. Being prepared well means that the training has allowed you to recover. This sweet spot will reduce the risk of injury, sickness, fatigue and overtraining. For those who train to achieve solely a certain physique, you may be thinking how does load then apply for you? Simply put, your previous training sessions are important to prepare you for the next, and what you have done in the past will dictate if you are overtraining or undertraining. Overtraining for a short period of time can be beneficial however; what it simply means is that you are placing too much load on your body for it to recover. Whereas undertraining will likely see muscle loss, depending on the time frame. Undertraining will also decrease the loading capacity of tendons, which need time to adapt. With training, you can think of it like this: being prepared, sweet spot; poor fitness, undertrained; not recovered, overtrained. Remember, your training load dictates which state you will be in. For these reasons, a well-structured training program is important for understanding your current and past loading levels. Your training program should involve the ability to extrapolate certain variables such as volume, intensity and frequency. Required training loads are all individual. The sweet spot will be influenced by individual characteristics such as age, weight, previous training history and illness/injury. Age plays a factor in the ability to recover, and previous injury is the biggest risk factor for another injury.

Photo: Shutterstock.com

BOTH UNDERTRAINING AND OVERTRAINING CAN INCREASE YOUR RISK OFINJURY. MMHMAG

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PHYSIO

Calculating risk Sport science researchers2 have proposed a way to look at training load related to calculating your injury risk. This is done by calculating and comparing your acute and chronic training loads to each other.

refers to the previous four to six weeks of training. It can be represented as a ratio acute:chronic. The ideal acute:chronic workload, with the goal of staying injury-free, is that close to 1. This means that the acute workload matches the chronic workload.

Acute training load represents the current training week. Chronic load

When the acute workload gets above 1.5 times that of the chronic workload, injury risks increase three to fivefold. High chronic workloads appear to be somewhat protective against injury; thus it is vital that you build a solid training base and progress slowly.

Appropriate loading

There is a general rule of increasing your load by 10 per cent each week. This may not suit those people who go bull at a gate! From my experience, those same people are the ones who exercise, get hurt, don’t achieve their goals and continually try again and again — doing the same wrong thing over and over again!

Week 8

The 10 per cent rule is important to follow as, for an example, 40 per cent of injuries in AFL were attributed to athletes who rapidly increased weekly workload greater than that1.

Photo: Shutterstock.com

Appropriate loading is important for rehabilitation and prevention of injury. Each tissue responds to load differently, but each tissue needs time to adapt. This is why starting below what you think you can handle is a safer approach.

With respect to tracking your weight training load, you may like to create an Excel spreadsheet that records the basic variables as seen below. When adjusting the overall training load/volume for the program during the following week, keep in mind the 10 per cent progression rule, which would put your acute:chronic workload ratio around 1:1.

1/8/16

Training 1RM

150

Exercise

Day

Weight

Intensity % of 1RM

RPE

Sets

Reps

Volume

1. Squat

1

121.5

81%

9

1

6

170

129

86%

9

1

4

180

138

92%

9

1

2

285

Total

3

12

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Total Volume

635

MMHMAG


PHYSIO

Other methods of tracking training load When it comes to training that involves running activities, some variables worth recording would be: ƒ ƒ ƒ ƒ

type of terrain distance covered time to cover that distance, and speed — average speed, maximum speed and amount of time spent at each speed.

Photo: Shutterstock.com

For sports that involve multiple types of training (aerobic and resistance), such as team ball sports, you need to record more details. In order to measure training load accurately, you would need to record all training sessions and total hours of training. Rating of perceived effort (known as RPE) is another form of tracking that is highly individual. You can track your RPE of each session out of 10 — 10 being the most intense session where you had to stop due to exhaustion or you were nearly unable to continue and could do no more. An RPE of 5 is given to a set bout of effort that you could continue for some time and which is rather easy. Depending on numerous factors, such as fatigue, stress and energy intake, what you may perceive as 10 today may only be an 8 tomorrow. If this method of tracking interests you, there is plenty of accessible RPE information out there. Just be aware that this is an advanced method of tracking. To monitor RPE, you really need to be honest with yourself and also know what your maximum ability is.

In conclusion As you can see, there are many methods of tracking training load. It may seem like a lot of extra work; however, hopefully you understand the importance of it. Tracking training is not only for injury prevention, but it is also for performance improvements. If you are serious about your training and staying injuryfree and progressing, a training program where you can look at all the variables linked with training load is a great choice. Preventable injuries are normally those that are training load-related; however, research has now shown that training load can be related to any type of injury. We must slowly build up our workload minimising any large spikes that may occur week-to-week. Acute:chronic workloads are very important when trying to treat and prevent all injuries. Keeping it just above or near 1 will minimise your risk of injury. Less time spent injured means greater time progressing in whatever chosen sport you participate in, which leads to improved performance. I will leave you with a great quote from leading applied sport scientist Dr Tim Gabbett, which summaries this article in four words: “Train smarter and harder”. MMH Stent Card (MPhty, BExSc) is available to answer any of your training or injury questions. You can contact him on Facebook www.facebook.com/TheRehabman, Instagram @stentcard or at Kawana Sports Care on (07) 5444 2133.

REFERENCES 1.

Gabbett, T. (2016). The training-injury prevention paradox: Should athletes be training smarter and harder? British Journal of Sports Medicine, 50(5): 273-280.

2.

Hulin, B., Gabbett, T., Caputi, P., Lawson, D., & Sampson, J. (2016). Low chronic workload and the acute:chronic workload ratio are more predictive of injury than between-match recovery time: A two-season prospective cohort study in elite rugby league players. British Journal of Sports Medicine. 5 Feb. doi:10.1136/bjsports-2015-095364

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SKINNYTO SHREDDED After backpacking through Europe, Andrew Mcdevitt transformed himself from 60kg to 80kg, gained a whole new mindset and smashed his goals. WORDS KIRSTIN CUTHBERT | IMAGES DALLAS OLSEN

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it ne ss industr y professional Andrew Mc de v it t st a r ted training after finishing high school, but it was more as a social event to hang with his mates a couple of days a week. His training had no real purpose. He was working as a mortgage broker and one day decided he wanted to travel. He left Australia to go backpacking through Europe for six months on a spiritual journey. However, while he was broadening his mind, his body did the opposite. “It really took its toll on my body, and it didn’t take long before my bodyy bbegan to llose muscle,” he says. “I wasn’t trainingg or dieting at thaatt point and didn n’t really care, as I w waa s working on spiritu u l ual growth at the tim me.” After running ou ut of money, And d ew dre returned home at the end of 2012 weighing gh around 60kg. The T comments he reeceeived from other people l upon his return motivaated him to get back into training and focusing on his health.

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“A lot of people thought I was sick and too skinny in general, and that’s when I decided to get back into the gym, but this time I was in a better frame of mind and I was more focused on myself,” he says. In the beginning, Andrew’s main goal was just to be a little bit bigger and a little bit stronger. However, he soon began to set some actual goals. “I looked up some natural fitness models and came across Rob Riches, who was a WBFF Pro Fitness Model,” he says. “I decided that was where I wanted to be.” Andrew started doing some research into training and nutrition. He created his first nutrition and workout plan and got to work. “I studied religiously every night to formulate the right diet for me, and it basically involved knowing my calories for the day, with the right macronutrient ratio for what I needed at the time,” he says. Initially, he got some really good results, and because of that he says he was asked many times if he’d “used steroids or human growth hormones”. Despite how passionate he was and is about being a natural competitor, he says that “people still seem to have their doubts”. “That’s why I want to show people that they can achieve awesome results with the right training, diet and some hard work,” he says. Andrew now works as an online personal trainer, offering people an “alternative to steroids”. He

has hundreds of people asking him what he eats and how he trains, and he says because there is definitely a science to it, he loves telling people about it.

Name: Andrew Mcdevitt City: Darwin, NT Occupation: Online Personal Trainer

Having reached the goal he initially set out to achieve, the 27-year-old WBFF Pro knows it takes determination, dedication and discipline to achieve an aesthetically pleasing body.

Age: 27 Height: 178cm Weight: 80kg

“For me, that included changing my lifestyle to clean eating, enjoying a variety of healthy foods, a good night’s sleep for much-needed rest and mental welfare, and a goalfocused training schedule, with consistency being the backbone,” he says. “When I go to the gym, I don’t simply want to tick off that I have done chest for the week; I am in there for a purpose — whether it is to build muscle or define muscle, that would be my goal for the session. Every rep in every exercise is done for a reason.” Andrew’s success and results through fitness have allowed him to realise that anything is possible. “Once you start to break through the boundaries inside your head and find out how powerful you can be, you will achieve great things,” he says. “I have learnt many lessons along the way, and through failure, I was able to grow and experience the journey.” Through this, Andrew has learnt a lot about self-reliance and who his true friends are.

SET YOURSELF A GOAL AND THEN GO AFTER IT LIKE YOUR LIFE DEPENDS ON IT. MENSMUSCLEANDHEALTH

STATS

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// CONNECT WITH ANDREW WEBSITE: www.andrewmcdevitt.com.au FACEBOOK: @OfficialAndrewMcdevitt INSTAGRAM: @andrewmcdevitt

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“I think the more you try to achieve, the more obstacles you will come across and also the more you realise that you have to rely a lot on yourself,” he says. “I’ve lost friends through jealousy and also realised who was there when I needed it. It can be hard at times, but if you have a goal, it is important that you look after it, and your true friends will always be there.” Andrew has come a long way from the skinny young man who returned from Europe. He is constantly motivated through his desire for growth on all levels.

// EAT LIKE ANDREW This would be my normal day, although I would mix it up a bit throughout the week. MEAL 1: Mega Mcdev Shake: oats and protein shake with fruit and honey MEAL 2: Chicken, veggies and rice MEAL 3: Mega Mcdev Shake: oats and protein shake with fruit and honey MEAL 4: Chicken, veggies and rice MEAL 5: Mega Mcdev Shake: oats and protein shake with fruit and honey MEAL 6: Chicken, veggies and rice

“My motivation comes from wanting progress, regardless of how much or little,” he says. “I was happy when I was a skinny 60kg and I am happy now at 80kg. So as long as I’m progressing physically, mentally and spiritually, I will be motivated.” For other guys looking to chase their goals and get into great shape, Andrew has a few pieces of advice. “Be happy with the way you played the game; don’t worry about what other people are doing,” he says. “Set yourself a goal and then go after it like your life depends on it. “Rome wasn’t built in a day, but brick by brick. Likewise, with your body, brick by brick, you need to be continually working on it.

// TRAIN LIKE ANDREW MONDAY: Chest

“And, lastly, consistency is the key, and progress takes time. Step by step and eventually you will be at the top of the mountain.”

TUESDAY: Back and abs

Andrew has been competing since 2013, and after achieving his goal of becoming a WFBB Pro in 2015, he is aiming to make his Pro debut in the near future and win a Pro show.

FRIDAY: Triceps and abs

“Remember your goals and how important they are to you,” he says. “We will all have ups and downs, but as long as we are getting better each day, we will be on our way. “To get to the next level, you have to want it as bad as you want to breathe.” MMH

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WEDNESDAY: Shoulders THURSDAY: Biceps and calves SATURDAY: Squash SUNDAY: Legs and tennis

WHEN I GO TO THE GYM, I DON’T SIMPLY WANT TO TICK OFF THAT I HAVE DONE CHEST FOR THE WEEK; I AM IN THERE FOR A PURPOSE.


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ONCE YOU START TO BREAK THROUGH THE BOUNDARIES INSIDE YOUR HEAD AND FIND OUT HOW POWERFUL YOU CAN BE, YOU WILL ACHIEVE GREAT THINGS. // QUICK QUESTIONS WITH ANDREW What is your favourite food to indulge on? Caramel slice would be my go-to if I could, and I would have one at least once a week. What is your favourite non-cheat food? My morning shake with oats, protein and fruit. What is your favourite home-cooked meal? Lamb chops, roasted veggies and sweet potato chips. What is your favourite body part to train? Biceps would be my favourite because they look mad after a good workout. What is your least-favourite body part to train? Legs, because the sessions are really intense and the soreness afterward is always something to be feared. What is your favourite feature? My mind would be my favourite feature, because if you get that right nothing can stop you. Name three things most people don’t know about you: I am half-Balinese halfAustralian, most of the time I am winging it, and I am hardly ever being serious. Who inspires you? Anyone trying to achieve a goal inspires me, because we are all trying to get to the next level.

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WHY IS BELLY FAT SOHARDTOLOSE? Learn why you’re struggling to budge that stubborn belly fat.

Photo: Shutterstock.com

WORDS ROBBIE CLARK

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t’s not uncommon for men to carry a few extra kilos around their midsection; in fact, how to lose belly fat is one of the most frequent questions I get asked.

As you can see, losing belly fat is not always just about cleaning up your diet. There can be other factors that may need to be taken care of in order for you to achieve your goal.

There are so many variables that may lead to you gaining belly fat, or the dreaded ‘love handles’, and these include metabolism, age, hormones, sleep quality, stress, genetics, inflammation and diet to name a few.

Let’s start with hormones, as this is an area that is commonly put forward to women, but not often spoken about with men.

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HORMONE IMBALANCE AND OTHER MEDICAL CONDITIONS

Photo: Shutterstock.com

Your hormones play a pivotal part in every aspect of fat-loss, including your metabolism, where your body stores your fat, your appetite and even your cravings. Therefore, if you are someone who has been trying to burn off stubborn belly fat but all of your efforts are not making much of a difference, odds are that your hormones may have something to do with it. Excess abdominal fat can indicate one or more of the following hormonal imbalances: 1. High insulin (insulin resistance): Insulin is a hormone that helps facilitate cellular uptake of glucose in the body, primarily in the muscles, liver and adipose tissue, where it is used as fuel or stored as fat. When insulin resistance develops, the insulin response is impaired and glucose levels are no longer efficiently controlled. As a result, blood levels become elevated, causing the insulinresistant individual to store stubborn abdominal fat and increase their risk of other chronic diseases such as type 2 diabetes and cardiovascular disease. 2. High oestrogen: Men who have higher levels of abdominal fat are more likely to experience an increase in the conversion of testosterone into oestrogen. As oestrogen levels rise, so does the tendency to accumulate more abdominal fat. Similarly, women who are premenopausal and have high levels of oestrogen (also known as oestrogen dominance) more likely have heightened PMS, too much body fat around the hips and struggle to lose fat. 3. Low testosterone: Testosterone levels decline with ageing, obesity and stress. Low testosterone can be considered both a cause and result of obesity. Men who have elevated fat mass experience lower testosterone, because of the conversion to oestrogen. Other signs that may indicate low levels of testosterone include a loss of muscle tissue, depression and decreased strength, stamina, libido and motivation. 4. High cortisol: While stress is an important adaptation essential for survival, long-term stress can be damaging. Chronic stress can lead to persistently elevated levels of the stress hormone cortisol, which is detrimental to your health as well as to your body composition. Not only does it increase your appetite and cravings, it also increases fat cell growth and storage, because visceral fat tissue contains a high number of cortisol receptors and responds to the circulating cortisol in the blood. As both men and women experience stress, elevated cortisol is seen equally among them. 5. Low DHEA: DHEA is a hormone produced by the adrenal glands. It is a precursor to the female and male sex hormones oestrogen and testosterone and also helps to counteract the negative effects of cortisol. DHEA declines with age and may lead to an increase in fat mass, reduction in lean body mass or central fat redistribution. This decline occurs equally in both men and women.

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METABOLISM I have thrown this word around a few times, so I should probably give you a breakdown on what it actually means. Essentially, your metabolism refers to the chemical and physical processes that occur continuously inside the body, which keep you functioning normally in order to stay alive. These processes include breathing, nerve function and blood circulation as well as the breakdown of nutrients from food and drink that is then converted to energy. The largest component of your metabolism is your basal metabolic rate (BMR) — which is the amount of energy your body uses just to maintain functioning at rest. This surprisingly accounts for 50 to 70 per cent of the energy used each day. Other influences include the level of physical activity and the thermic effect of the food you consume (energy that is used to digest and absorb your food). It is thought that your BMR decreases at 1 to 2 per cent per decade after you reach the age of 20 and up to 10 per cent per decade after the age of 45. As you get older, your metabolic rate generally slows, because the ageing process results in a decrease in your muscle mass and an increase in the amount of fat stored. In addition, a number of hormonal and neurological changes take place, which will also have an effect on levels of stored fat. Your BMR is partly determined by the amount of muscle you have, because muscle burns a lot more calories compared to fat, so when you lose muscle, your metabolic rate drops and you burn fewer calories. This would suggest that the more muscle you have, the higher your metabolic rate. To increase your metabolism through physical activity, any form of cardiovascular exercise is good. However, high-intensity interval training (HIIT) can be particularly effective, due to the concept of ‘after-burn’ — that is, an increase in resting metabolic rate that occurs for up to 24 hours post-exercise. Weight training to build lean muscle mass is also important for optimal metabolism, as muscle is more metabolically active than fat mass.

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POOR SLEEP We all know that a lack of sleep is bad for you, but did you know that if you get too little sleep, your metabolism slows down to conserve energy, which then triggers the release of the stress hormone cortisol? Having consistently high levels of cortisol increases fat cell growth and storage, because visceral fat tissue contains a high number of cortisol receptors, which respond to the circulating cortisol in the blood. Additionally, high cortisol is linked to an increase in appetite.

When it comes to how much sleep is needed, there is no real magic number, as it depends on an individual’s age and lifestyle; however, aiming for seven to nine hours a night could be a good place to start.

IF YOU GET TOO LITTLE SLEEP, YOUR METABOLISM SLOWS DOWN TO CONSERVE ENERGY, WHICH THEN TRIGGERS THE RELEASE OF THE STRESS HORMONE CORTISOL.

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To add to the vicious cycle, sleep deprivation causes our bodies to release the hormone ghrelin (the hormone that signals hunger) and supress leptin (the hormone that tells your stomach that it’s full), which is just another contributing factor to increased abdominal fat.


HEALTH

DIET There are certain vitamin deficiencies that may contribute to fat metabolism, deposition and storage. These include:

Photo: Shutterstock.com

ƒ Vitamin D: Low levels of vitamin D result in your body producing certain hormones that are responsible for fat cells to hoard and store fat rather than burn it. Chromium: This mineral is responsible for the metabolism ƒ of fats, carbohydrates (particularly glucose) and insulin. People with a chromium deficiency are at risk of impaired glucose intolerance and, therefore, type 2 diabetes. Magnesium: Magnesium is a co-factor of many enzymes ƒ involved in glucose metabolism. It has an important role in the action of insulin, and insulin stimulates magnesium uptake in insulin-sensitive tissues. Therefore, people with lower levels of magnesium may be at higher risk of insulin resistance, which causes fat to accumulate around the abdomen. Most strict diets follow the premise of a low-calorie intake, which in turn may cause nutrient deficiencies due to the risk of limited variety in food choices. Put simply, your body goes into ‘starvation mode’ when you eat less than you need for basic bodily function. Your body then puts the breaks on your metabolism, meaning your body becomes very efficient at making the most of the calories it gets from the minimal food and drink. The mechanism behind this is as follows: the first port of call is for the body to protect its fat stores. Instead, the body uses lean tissue (muscle) to provide it with some of the calories it needs to keep functioning. This directly leads to a breakdown of muscle mass, which in turn lowers your metabolic rate. As a result, the body needs fewer calories to keep functioning and fat-loss slows down.

Also keep in mind that genetics and inflammation can play a big role when it comes to storing body fat. Inflammation is commonly mediated by the gut, and therefore it is a logical place to start when evaluating and treating inflammation. Inflammation is both the cause and the result of fat-gain. A build-up of chronic inflammation over time can increase your risk of insulin resistance and leptin resistance, which affect appetite and metabolism and result in impaired glucose and fat metabolism, leading to weight-gain. It could be worth consulting your medical practitioner to check for inflammation and help you build strategies to help combat the issue. MMH

ROBBIE CLARK Robbie is a Sydney-based dietitian and sports nutritionist who has been in the industry for more than 10 years. He is regularly featured in the media as an expert in his field and has recently co-founded the first online nutrition clinic in Australia TheHealthClinic.com.au along with nutritionist Pip Reed. Robbie has an ‘everything in moderation’ approach to diet and nutrition and feels that diets are usually overcomplicated and unrealistic for people to follow or sustain. He believes in educating people to get back to the basics to gain a healthy metabolism, more energy, more muscle, less fat, improved hormone balance and a positive mindset when it comes to food. For more information visit www.robbieclarknutrition.com

MMHMAG

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SOCIAL DYNAMICS

FINDING

NEMO Photo: Shutterstock

(Next Ex to Moan Over) The various hunting grounds used by modern-day fitness fanatics looking for their next prey (or partner). WORDS SCOTTY ‘THE ROCK-APE’ McKAY

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linded by endgame and desire, the misconception of reality and insight eludes us. Sense and reason are mute, and we render to basic instincts for reliance of action or thought.

We opt for three scoops rather than two, buy cheaply-promoted protein powders and, even more relevant, pursue that platinum-haired poser whose fake nails say ‘comforting back tickles’ but really mean ‘throat cuts’! The one who consumes our spare time and the remainder beyond obligations and necessities: her (or him). It’s she who induces and manifests a degree of ego or insecure spasms within her prey, persuading abnormal behaviour and responses to her charm (or lack thereof ). Her subtle shirt-lifts and tactically positioned thrust movements on the weight floor as she ponders her way around the gym in pursuit of her muse. She lingeringly lifts, going about

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her workout tailored to get more Tinder or Instagram appeal. A nd these actions aren’t only demonstrated by women. It’s the dynamics unintentionally portrayed by both parties that result in acquaintance, and it’s the actions from there that dictate growth or deficit in all nature of the terms. Developing awareness of the former relates closely to finding Cinderella (the ideal woman for you), as opposed to finding NEMO (your Next Ex to Moan Over). From the woman who speaks of children but kills Tamagotchis by the bulk to the Kookai-clad glamour whose Instagram portrays social but hashtags say sociopath, all actions reflect fault. These actions often go unnoticed to the overwhelmed eye and eventually contribute to selfinflicted (love) blindness. In a game where ‘all’s fair’ and no rules of engagement exist between desire and attraction, there is need for warning

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or caution based on observational conclusions. Confined not only to fitness fanatics but those who take influence from their lead, many fall victim (or portray themselves as) or are found ‘gloating’ about themselves as prey after crossing the attention-seeker’s path. Walk into any gym and play savvy to behold the ‘Meerkat’— the one who is easily distracted and intrigued by their next appealing meal. Just like the meerkat, they possess a profound peripheral vision triggering the use of their full-head rotation and looks of ominous thoughts, along with an overexposed use of Instagram. They’re already aware of your name and known locations, leaving you at a disadvantage. Giving clear indication of the developed skills in use, the Meerkat gives warning that its focus to feed may be stronger than its taste of (relationship) satisfaction.


SOCIAL DYNAMICS

Differing from the Meerkat is the ‘Fridge’, who is there for short-term intrigue. This is the one who at the slightest opening lights up and is instantly switched on during display — then, after a short time, gives off subtle alerts before shutting off to stay cold. In no way is this to-be-disappointment related to a literal fridge or those who bait with offers of food, boasting their availability for seductive ‘cheat meals’ and ability to satisfy one’s hunger. These tend to be keepers — or actual fridges. It’s the Fridge, however, who loves the idea of love. Posting ‘swolemate’ memes, ready and willing to be swept up in momentary lust or desire. Fulfilling an insecurity or void, one of which is, ironically, capable of being filled with food. Blinded by

unsustainable bliss and excitement, we too look beyond reason and fail to gauge the unlikely momentum of the appeal and its true worth. This only encourages its cycle to continue and the effectiveness of its ploy. Where subtlety and discretion fails, there are those employing blatant disregard for tact and manners when finding their victims. Hiding intent in plain sight, or purely playing the odds, of which boredom or intrigue play privy to. They hashtag ‘booty’ when they really mean ‘thirsty’ and appeal only to the physically persuaded individual. Squats do make up for lacking of character in the art of seduction, after all. Then there are some who follow an abundance of social media profiles of

certain genres who show that windowshopping online goes beyond that of eBay. Or others who find their prey far beyond the gym floor and look to Tinder as a takeout menu or planned cheat meal. Driven by primitive control and the co-dependency of human nature, these various options lay at her (or his) arsenal. Not limited to the direct effects of testosterone deposits, your rational sense of logic is overruled when nature takes control and the dynamics favour the advanced species. This renders one to conclude that lifting the bar on sub-par relationships means being savvy rather than drawn to sexy. Otherwise, succumb to the ride and prepare for recovery time. MMH

SCOTTY ‘THE ROCK-APE’ McKAY At 29 years of age, Scotty is a man who has spent far too much time on trains, planes and buses not to use observational findings to his benefit or amusement. Having worked along the Gold Coast and in Brisbane as a senior civil design engineer, he’s been fortunate enough to find consistency in work to enable his passion for bodybuilding and fitness coaching. It would seem that growing up as a ‘ranga’ only provided two options for survival in society: be a fast runner or a good fighter. It would appear as though he’s found a third avenue to survive the modern-day muse that is fitness and social media: to get big. He’s been a competitive bodybuilder in the NABBA/WFF for six years now and also a master trainer/representative for Cyborg Sport. Having been raised by a former IFBB Pro, known also as ‘Mum’, it’s been a great run into a lifestyle that’s become second nature. MENSMUSCLEANDHEALTH

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YOUR ULTIMATE This biceps and triceps split will leave you with an awesome pump and have you on your way to strength gains in no time. MODEL & WORDS ANDREW McDEVITT | IMAGES DALLAS OLSEN

One of my favourite training routines for arms would be a biceps and triceps split. This incorporates targeting both your triceps and biceps in the one workout, leaving you with an arm-numbing pump. For strength gains, we will need to use hypertrophy training, which is an 8-12 rep range, as well as progressively overloading the weight. If you hit 12 reps, then you

can increase the weight, and if you are struggling to reach 8 reps, you should look at decreasing the weight. The key to this exercise routine is to switch between muscle groups so that you give yourself enough time for recovery and you train with a consistent intensity all the way through.

ANDREW McDEVITT Andrew Mcdevitt is a lifetime natural competitor, WBFF Pro fitness model and online trainer. Not long ago, Andrew was a skinny backpacker who started lifting weights because he enjoyed the lifestyle. Now, after achieving a physique that has won him his WBFF Pro card, he coaches people around the world to help them achieve their fitness goals. Andrew is a natural bodybuilding advocate and promotes the benefits of being healthy and balanced while getting results.

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THE WORKOUT Exercise

Sets

Reps

Standing barbell bicep curl

4

8-12

Skull crushers

4

8-12

Seated wide-grip curl

4

8-12

Close-grip bench press

4

8-12

Hammer curls

4

8-12

Rope triceps extensions

4

8-12

Single-arm isolated curls

4

8-12

Single-arm triceps extensions

4

8-12

Standing barbell bicep curl TARGET MUSCLES: Biceps SET-UP: You will need either a fixed bar or a barbell and some weights. ACTION: Start standing shoulder-width apart and gripping the bar about the same width. Make sure you keep your elbows locked in by your sides, and then start to bring the weight up to your chest. Once at the top of your chest, slowly lower the bar back to the starting position.

Skull crushers TARGET MUSCLES: Triceps

TIP: Try to slow down your reps and focus on the contraction.

TIP: Make sure you keep your arms in nice and close.

SET-UP: You will just need a bench and a bar with some weights. ACTION: Start lying down on the bench flat and with the bar above your head, arms fully extended. Make sure you lock your elbows in that position and start to lower the bar toward your head. Once the bar reaches your head, raise the bar back to the starting position.

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TIP: Slow down your reps and make sure you feel the contraction in your biceps.

Seated wide-grip curl TARGET MUSCLES: Biceps SET-UP: You will need a bench and some dumbbells. ACTION: Start seated on the bench at a 90-degree incline. Hold the dumbbells at full extension by your side. Keeping your elbows locked in this position, raise the left dumbbell up toward your shoulder. Once at the top, slowly lower the weight back down to the starting position. Repeat for the right side.

TIP: Try to make sure the contraction is coming from the triceps, not so much from your chest.

Close-grip bench press TARGET MUSCLES: Triceps and chest SET-UP: You will need a bench and a bar with some weights. ACTION: To start, lay on the bench holding the bar over your chest. Make sure you have a narrow grip and press the weight straight up, keeping your elbows in as close to your body as possible. Once at the top, slowly lower the weight back to the starting position.

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Hammer curls TARGET MUSCLES: Biceps and forearms

TIP: Keep your back straight so that all of the focus is on your biceps.

SET-UP: You will need some dumbbells and some space. ACTION: Start standing upright with the dumbbells by your side. Make sure you keep your elbows locked in by your side. Keep your hands parallel to your body and raise one dumbbell at a time up as high as you can. Once at the top, slowly lower the weight back to the starting position.

Rope triceps extensions TARGET MUSCLES: Triceps SET-UP: You will need some cables and a rope attachment. ACTION: Start standing upright with the rope in hand, making sure your elbows are tucked in by your side. Keeping your elbows locked in that position, pull the rope down to your legs as far as you can. Once at the bottom, slowly let the rope rise back to the starting position. TIP: Keep your back straight and your elbows by your side.

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TIP: Slow down your reps and focus on the contraction.

Single-arm isolated curls TARGET MUSCLES: Biceps and forearms SET-UP: You will need a bench and some dumbbells. ACTION: Start standing upright with a dumbbell in hand. Lay your arm flat on the upper part of the bench. Keeping your elbow on the bench, raise the dumbbell as high as you can and hold the contraction for a second. Lower the weight back down to the bench.

Single-arm triceps extensions TARGET MUSCLES: Triceps SET-UP: You will need some cables and a rope attachment. ACTION: Start standing upright with the rope in hand, making sure the elbow on your working arm is tucked in by your side. Keeping your elbows locked in that position, pull the rope down past your leg as far as you can. Once at the bottom, slowly let the rope rise back to the starting position. MMH

TIP: Try not to use momentum.

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STEPS TO GET

5 SUMMER-READY The guys’ guide WORDS BRAD CUNNINGHAM

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When the sun sets earlier, your body also wants to go to bed earlier — hence you may feel sleepy in the early evening. All this tiredness, plus the poor weather, can lead to a less than motivated mood.

Don’t worry, you’re not alone: the winter slump affects many of us. As the days become shorter, your sleep and waking cycles become disrupted, leading to fatigue. Less sunlight mea ns t hat you r brain produces more of a hormone called melatonin, which makes you sleepy because the release of this sleep hormone is linked to light and dark.

So if you’re one of the few who have managed to stay on track these past six months, well done, as it’s no easy task.

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But if you are one of the many who have fallen off track with your training and seem to have been attacked by some mysterious creature that ha s sewn your clothes a little tighter, then keep reading, as I will be sharing the most effective strategies to get

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into shape and ready for summer! Before we move on, let’s just set something straight: exercising and eating well is a habit. And it’s a habit put in place for long-term health and wellbeing — just like brushing your teeth is a habit for long-term oral health. We don’t just brush our teeth for 28 days or eight weeks to feel great for an event and then stop, do we? However, so many people t a ke t h is approach with their health, and I think it’s affecting countless numbers of them physically and emotionally. If you’ve been guilty of this, maybe it’s time you begin to shift your

focus to what is really important to you and what the best approach is for you to stay fit and healthy year-round. That way there’s no need to panic this time every year and do something crazy that’s non-sustainable just to be ‘ready for summer’ and then stop again — just to repeat the cycle again and again. Although this guide will help you to have a body ‘ready for summer’, a lot of these principles below can and should be implemented for long-term success and to stay in great shape. Here’s your guide to getting summer-ready!

Photo: Shutterstock.com

H

ave you been dedicated to your gym routine the past few months? Or has your couch got a permanent mould in the shape of your body?


HEALTH

1. REDUCE ‘EATING WINDOWS’ Before you jump into this one, be sure to seek advice as to whether it’s right for you. With that said, after doing plenty of research on this topic and trialling it myself and with other male clients, it’s been shown to be hugely effective. In particular, it assists in regulating hormone levels such as insulin and grehlin (hunger hormone) and promoting human growth hormone (HGH) and testosterone levels1, which is great for fat-loss and muscle-building. I suggest just reducing your daily ‘eating window’ to eight to 10 hours (for example, 12 noon to 8pm). You can start with a 10-hour window and then, as you get accustomed to it, over a couple of weeks reduce it further to eight hours. You need to ensure that you get all your calories and nutritional needs within these eight hours from great nutritious food sources. By doing this a couple of main things will occur. First, you will reduce your appetite, because you produce less ghrelin. When you eat more often, your body produces more ghrelin, essentially making you hungrier as you’re expecting to eat more often; this can then cause you to overeat. A corollary to this is when you reduce the number of meals you’re having, you produce less ghrelin, which means you won’t feel hungry. And as long as you’re getting everything you need from the meals you’re having, then it’s a win-win. Second, by delaying the first meal you help regulate your blood sugar levels. A lot of people start their day with a big bowl of cereal or maybe a croissant on their way into the office (I’ll talk more about breakfast in the next point), essentially spiking their insulin levels and setting their day up for a ‘spike and crash’ cycle with their blood sugar (and energy levels). By delaying your first meal, you help level this out, giving you a stable blood sugar and energy level.

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HEALTH

2. BREAKFAST We’ve heard it before: breakfast or, in this case, your first meal of the day is the most important. Over the years I think people have taken this message and skewed it a little to mean, ‘I must eat all the carbs I can’. While there is a time and place for eating carbs at breakfast, most often it’s not necessary for guys wanting to build a lean physique. If you’ve trained that morning, having carbs such as oats for your first meal of the day, with protein, is fine. This will spike your insulin levels and actually benefit you as it aids in the recovery process. Carbs will help repair your muscles by restocking lost glycogen and assist protein with repairing damaged muscle tissue from training.

3. TRAINING A few sets of bicep curls and push-ups between checking Facebook is not going to cut it. The first step is to make your training a priority: book it in like an appointment, remove all distractions so that you can focus and put 100 per cent into your sessions. Plan your sessions out in advance so you know exactly what you’re doing before you arrive. This will reduce the potential for you to wander. My suggestion with training is based on the assumption you don’t have all day every day to train like Mr Olympia and that you probably work full-time and have a life outside of the gym and work. This training routine is designed to give you the most bang for your buck: three full-body weight-training days, all of which would end with 15-20 minutes of high-intensity training, plus one cardiospecific day. Here’s how you would plan out each of your strength workouts. 10min prehab This includes things such as activation drills for weaker areas such as glutes and shoulder stabiliser muscles. You should also include some myofascial releases using a foam roller or tennis ball prior to beginning any lifting. Any other specific mobility exercises or stretches can be done during the prehab as well. The purpose is to prepare you for your workout to ensure your body is in the

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However, if you have not trained that morning and your goal is to reduce body fat and increase lean muscle, there is no benefit in smashing down three bowls of your favourite high-carb cereal. You should focus on having a high-fat, high-protein breakfast on mornings you’re not training. When you consume carbohydrates, your body secretes insulin; this is great to help reduce blood sugar levels. However, when you consume carbs too often, you get an excess of insulin in the body and you start becoming resistant to insulin, meaning you produce even more. This restricts fat loss. By having a high-protein, high-fat breakfast such as meat and nuts or eggs and salmon, this (as I mentioned above) will help regulate your blood sugar and insulin levels ensuring you’re not pumping insulin into your bloodstream and affecting your results.

most optimum state to exercise without risk of injury.

down will recruit more muscle fibres, leading to more growth and strength.

15-20min main lifts

15-20min intervals

After you complete your prehab, you can begin your main lifts. Just ensure you complete a couple of warm-up sets with some lighter weights.

You want to finish each session with some high-intensity interval training. This can be done on the treadmill, spin bike or rower, by boxing or even skipping. The idea of this is to increase your metabolic rate and help you shred fat fast!

This is where you would incorporate your compound lifts (think deadlifts, squats, bench press, chin-ups and so on). Do 3-5 sets of 6-10 reps as a rough guide, but remember everyone is different. 10-15min functional lifts and supplementary exercises During this section you want to ensure you’re adding in some multi-plane movements. These are movements that require you to move outside the same old single plain lifts (up, down, forward and back). This will help to improve your overall strength and stability, furthermore reducing risk of injury or becoming too restricted in your quality of movement. At this point you can add in some isolation movements (bicep curls) and any other exercises for smaller muscle groups. The best advice I can give you for your weight training is to focus on quality over everything, and then second to that is time under tension. Doing your lifts slower and with more control is much more effective than just grabbing the biggest weight and throwing it around. Slowing your reps

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For this to be effective you really need to give it everything. Interval training is highly effective; it’s all about spiking and dropping your heart rate multiple times. Your work-to-rest ratio will depend on your fitness level, but here’s a rough guide: • Beginner = 30sec:45sec (work:rest) • Intermediate = 30sec:30sec • Advanced= 30sec:15sec • Super-advanced = 1min:30sec active recovery (sit-ups) As you want to be hitting each major muscle regularly, I suggest creating two workouts: • A = lower-body-focused • B = upper-body-focused Then alternate between these two workouts. Here’s how to set out your training week: • Mon/Wed/Sat: weight training (alternating between workout A and B) • One other day: 30-60 minutes of moderate-to-intense cardio/intervals


HEALTH

Photo: Shutterstock.com

“ONE OF THE BIGGEST FACTORS AS TO WHY PEOPLE DON’T ACHIEVE THEIR GOALS IS OFTEN IT’S DUE TO A LACK OF SUPPORT AND ACCOUNTABILITY.” 4. BUDDY UP/GET A COACH One of the biggest factors as to why people don’t achieve their goals is often it’s due to a lack of support and accountability. Either they don’t have a great influence from friends or family or they have no one to keep them accountable.

5. FORGET THE BIG GOALS; FOCUS ON HABITS I think setting big goals is awesome and you should do this, as it gives you purpose and direction with your training and nutrition. However, it’s very important you don’t forget to set out some nonnegotiable habits or minimum standards for your week or day to ensure you’re doing what’s required to help fulfil your big goals.

This is where a coach or a great training buddy comes in. They will help you to stick to your word and follow through on the goals you set. It adds another dimension, as not only are you letting yourself down if you don’t do your workout, but you will also be letting your buddy or coach down as well, so it pushes you to do and be more.

Example: the big goal might be to lose 10kg. I suggest setting one or two non-negotiable habits, which could be something as simple as ‘plan out my meals the day before’ or ‘drink two litres of water each day’. These little habits should not be too hard; you should be able to easily achieve them. And in doing so, you begin creating the pattern of achieving (which we are addicted to), and achieving your big goals

is really about doing the little things consistently. This can also help you to avoid becoming demotivated. Often when we focus so much on the big goals, we lose sight of the progress we have made and only notice how far away we are from the big goal. So write your big goals down, but don’t focus on them too much. Create some small daily or weekly habits and put your energy into staying consistent on these. MMH

Reference 1

Patterson, R. et al (2015). Intermittent fasting and human metabolic health. Journal of the Academy of Nutrition and Dietetics, 115(8): 1203-12.

BRAD CUNNINGHAM Brad is a qualified neuro-linguistic programming (NLP) practitioner, personal trainer and owner of The Fit Shop, one of Australia’s leading transformation centres. With more than eight years’ experience in the industry as a master rehab trainer and physique coach, he is most passionate about helping people transform their lives from the inside out. His simple approach to transformational change focuses on mindset, nutrition and training, and he brings all of these pieces of the puzzle together in a simple and achievable way. For more information visit www.thefitshop.com.au

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ADVENTURE

HEIGHTS AND SIGHTS Looking for a new challenge? Rock climbing may be just the thing. WORDS ANDREW BAIRD

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ADVENTURE

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hen I was a child, I would do anything to climb up things. From door frames to trees, I climbed them all. When my brother was 18 months old, I had him climbing up things too —and one day we climbed up rocks at the beach and then snuck around to take a photo of Mum climbing up them to try and find us! One of the primary reasons rock climbing is so rewarding is because you really get a sense of achievement from reaching your goal. Whether it’s a tree or a cliff, you really feel fulfilled when you’ve climbed to the top. It also challenges you in a variety of ways. Physically, it’s full-on as you have to go straight up, but it’s also a technical activity. If you watch someone skilled in it, they make it look easy when it is anything but! It is also a hugely mental sport — whether you think you can or can’t has a massive role to play, and having mental toughness to ‘find a way’ is crucial. I first started properly rock climbing (not just doorframes and trees) when I was 11. It was great fun getting outdoors with a group of people and feeling that sense of achievement and freedom. I climbed all through my teens and early twenties, but in my thirties kids came along and I found myself climbing much less often.

With my 40th birthday approaching, a close friend asked me to start climbing with him; he needed to spend more time with mates doing something physical. Since starting back, I’ve been amazed at the energy climbing has given me and the camaraderie from climbing with mates. I also find myself climbing better than I did in my twenties, which has been driven by my strong mental game from years of developing myself personally for the businesses I was starting and running. Rock climbing is a technical sport, so it is something that you want to get some instruction on to start. Rock climbing gyms or indoor rock climbing walls have lessons on how to be safe when climbing on their ropes. And if you are heading outdoors, then you should get proper instruction from a trained instructor.

Climbing indoors is the easiest way to get started, but climbing outdoors gives you massive satisfaction and feelings of achievement. When climbing outdoors, you can climb with a rope already set up on the cliff (called top roping) or climb up and take a rope with you. When climbing up with the rope, you can clip it into bolts in the wall (called sport climbing) or use specially designed equipment to use natural rock to hold your clips (traditional or trad climbing). Whether you climb indoors or out, it is a great sport for fitness, mental toughness, flexibility, the feeling of accomplishment and, most importantly, friendship. MMH

ANDREW BAIRD

Andrew is a business coach, international speaker and best-selling international business author. He has been involved in businesses since 1998, taking him from his home in Auckland through Australia and the US, including Wall Street in New York where he worked with start-ups during the DotCom Boom and Bust of 2000. Andrew is a dedicated family man and uses the leverage he has created in his business to actively spend time with his family. Loving the outdoors, he loves exploring the bush in New Zealand as well as rock climbing and scaling the heights.

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SHAKE OF THE DAY

Morning buzz Indulge in this low-cal take on your local cafe favourite that’s packed with muscle-building protein and eye-opening coffee. By Shoshana Pritzker, RD, CDN

SKINNY DARK CHOCOLATE MOCHA SMOOTHIE Makes 1 serving 1 scoop chocolate whey protein powder ½ cup non-fat dairy milk ½ to 1 teaspoon instant coffee or espresso granules (or to taste) 1 teaspoon unsweetened dark cocoa powder (optional) 1 teaspoon chocolate sugar-free, fat-free pudding powder mix or plain gelatin powder ice

MUSCLE MAKER

Toppings: Sugar-free chocolate syrup Whipped cream Add all ingredients to a blender. Blend until smooth. Top with a drizzle of sugarfree chocolate syrup and a dollop of whipped cream. Enjoy! Nutrition facts (per serving): calories 207, total fat 3 g, saturated fat 1 g, protein 31 g, salt 169 mg, carbs 16 g, fibre 0 g, sugar 9 g

ffee A co great t es a mak -workou e pr st — it’s d boo able an rd affo t works! i

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Get wheysted: Studies show that the amino acid leucine is primarily responsible for protein synthesis and building muscle. And guess what? Whey protein is packed with leucine! Buzzworthy: With dozens of studies on boasting coffee’s benefits before exercise, it’s no wonder tennis star Serena Williams downed a cup during a match. Caffeine from just 1 cup of coffee preworkout has been shown to reduce perception of fatigue, promote fat as fuel and increase muscular endurance. Cow’s milk is cool: It’s time to take a fresh look at good ol’ fashioned cow’s milk. Not only does milk contain about 8 grams of protein per serving, but it’s also got a healthy amount of natural sugars — both of which combined make milk an excellent option to promote recovery pre-workout and post-workout.


S ’ A I L A R T S U A H T I W SHOOT S S E N T I F G N I LEAD O I D U T S Y H P A R G O T O PH Dallas Olsen Photography is a Specialist Fitness Photography Studio, producing imagery and video content that is seen by more than 1.5 million people around the world every week. You can find our work on the covers of iconic Australian and International Fitness Magazines such as Oxygen Magazine, Men’s Muscle & Health, Ultra FITNESS Magazine, Muscle Mag, Ironman, Natural Bodz, Women's Health & Fitness and Men's Health.

CHECK OUT OUR CURRENT PHOTO SHOOT SPECIALS AT challengermediagroup.com/dop-shoot-with-us


WORKOUT

N E K D C A O B R R B YOU With summer nearly here, feel confident shirtless by building a broad, strong and muscular back. WORDSMICHAEL HERMANN|MODEL TIM PERRY |IMAGES DALLASOLSEN

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ome exercises are just better t h a n ot her s. When it comes to developing a thick, strong and muscular upper back, there are exercises that are not only better than others, but also ones that should be staples in any program. The workout that follows uses three of the best and time-tested back exercises around. Our aim is to develop your back by hitting

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all the relevant muscle groups from different angles in a set and rep format you are probably not used to. Don’t worry though — we’ve got your back! If you trust us and push yourself through the routine below, you will develop a large and wellrounded back. Don’t let the high rep ranges fool you into thinking this workout is light and easy. In fact, you may need someone to help get the shirt off your back after this workout.

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WORKOUT

MICHAEL HERMANN Michael is the founder and director of Performance Revolution, a results-guaranteed company specialising in strength training, athletic performance enhancement and nutrition. Michael began his career as a trainer and strength and conditioning coach, accruing more than 10,000 hours of practical experience. His clientele ranges from everyday people with health and body-composition goals to national-level athletes looking to enhance performance. In addition to his hands-on experience, Michael is an author and contributing writer for popular fitness magazines and blogs. He also uses his skills and experience to mentor and lecture other aspiring trainers at various Australian colleges and institutions. For more training programs and resources to help you get closer to your goals, visit www.performancerevolution.com.au

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WORKOUT

THE WORKOUT You will begin the workout by performing a set of pull-ups (exercise A1) for as many reps possible (AMRP) and then proceed with no rest to cable face pulls (A2) for a set of 15 reps.

EXERCISE

SETS

REPS

REST BETWEEN SETS

A1: Pull-up*

4

4 x AMRP

nil

A2: Cable face pull 4 15, 15, 15, AMRP 90 secs After completing your set of face pulls, rest B: Supported bent-over 4 each 20, 19, 18, 17 60 secs for 90 seconds and then proceed to repeat the single-arm dumbbell rows side** A1-A2 superset another three times for a total *Use a resistance band around your leg or have a partner assist you if you cannot perform of four sets of each exercise. more than 10 reps of pull-ups. Proceed to exercise B (the bent-over single- **Alternate arms and complete four sets each side with 60 seconds rest between changeovers. arm dumbbell rows) thereafter, and complete this exercise as described in the workout table below. Let the reps dictate the weight for the first set of exercises A2 and B. For example, if you can do 25 reps for the first set of exercise B, it means the weight is too light. If you can only do 15 reps for the first set of the same exercise, it means the weight is too heavy. Once you have selected the correct weight for your first set of these two exercises, use this same weight for the recommended reps in subsequent sets. Loads for the face pulls should generally be slightly lighter to ensure you get full muscular contraction in your middle back. Loads for the bent-over single-arm dumbbell rows, on the other hand, should be heavier and require great struggle to complete each set.

Pull-up SET-UP: Begin by hanging from the bar with a wide overhand grip. ACTION: While focusing on drawing the elbows into the body and squeezing the shoulder blades together, pull yourself upward until the top of your chest reaches the bar. Keep the body as vertical as possible throughout the entire movement (that is, do not use the legs or ‘kip’ to get to the top). Lower yourself back down with control to full hang and repeat.

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WORKOUT

Cable face pull SET-UP: With a rope attachment, position the cable between waist- and chest-height — the lower the cable is, the more engagement there will be of the upper back and traps; the higher the cable is, the more involvement of the middle back and rhomboids. Grasp the rope with either a palms-down or palms-facing grip. Pull the cable off the weight stack and adopt a solid stance. Ensure your hips and trunk are rigid throughout the entire exercise to avoid cheating.

Supported bent-over one-arm dumbbell rows SET-UP: Adopt a staggered stance and support yourself on a bench using the same-side arm as the leading leg. With a flat back, adopt a 15-degree trunk angle where your shoulders are kept higher than your hips. Stretch out through your upper back as you reach to grasp the dumbbell.

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ACTION: Driving through the elbows (rather than the hands), proceed to pull the ends of the rope apart as you draw its centre toward your forehead (don’t cheat by pushing your head forward to meet the rope). Externally rotate your arms and squeeze your shoulder blades together hard as you approach the end range of movement — by this stage your wrists should be above your elbows and your knuckles should be facing the ceiling. Using the same movement path, control the cable back to the starting position until the arms are fully extended. It is important that you use a controlled tempo and do not drop your elbows throughout the movement, as this would make you adopt a row motion rather than a face pull.

ACTION: Proceed to pull the dumbbell in a straight line from directly below your chest to the lower portion of your rib cage — making sure to lightly touch the dumbbell on the rib cage at the top of each rep. Keep your hips fixed and squeeze your shoulder blade hard toward your spine at the top of the movement. Control the dumbbell back to the starting position. During this exercise, ensure you have full range of motion by completely extending the shoulder at the bottom of the movement and really pulling it up and back at the top. MMH

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ADVENTURE

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ADVENTURE

After five years of construction, Skypeak Adventures has become Sydney’s highest and largest aerial park. It offers unique adventure courses designed to test limits, presenting fun yet surprisingly demanding tasks such as tug-of-war, skateboarding, rowing a boat and even riding a bicycle across a balance beam four storeys high. Built around an ancient River Red Gum tree taller than the structure itself and spread over three levels reaching 22 metres (or eight storeys) high, a two-hour session on the ‘Atmosphere’ course will have guests hanging out on ‘cloud stations’ before each choosing their own individual path, whether it be tackling bridge walks, barrel runs, rope climbs, chasm jumps or trapeze swings, all while suspended in the air. ‘Momentum’ is where thrillseekers can quite literally take flight at Skypeak Adventures. Guests are invited to freefall from 15 metres into the unknown, straight off the top of Skypeak Adventures’ highest platform. Each course presents varying physical and mental challenges for all levels of fitness and can be a first-rate exercise alternative for anyone looking to mix up their routine and experience a new type of adrenaline rush. For more information visit skypeak.com.au

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COMPETE

GARRY TURNER pros F F B W t e e

I, BRIAN CHO , N O S R E D AN NER, KANE ILLER AND GARRY TUR EVITT AND MATT M HYSIQUES P CD ANDREW M EY SCULPTED THEIR . H EIR SPORT T H T W O IN H S R L A A HE ION E PROFESS M O C E B O T 86

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KANE ANDERSON


COMPETE

BRIAN CHOI MATT MILLER

ANDREW MCDEVITT

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COMPETE

GARRY TURNER WBFF PRO TITLE: MUSCLE MODEL INSTAGRAM: GT_WBFFPRO

BEST TIP FOR ANYONE WANTING TO COMPETE? You need to be in a good space physically, but also, more importantly, mentally. Be prepared for hard times and sacrifices kinds. ifi off all ll ki d IIt’s ’ worth h iit though! h h!

WHAT TRAINING MOVE DO YOU FEEL HAS HELPED THE MOST WITH YOUR PHYSIQUE? Training and competing as a men’s physique athlete first really set me up with a solid body shape as a muscle model. The V-taper was already there, so all that was required was an overall increase in size to become competitive. I did that by using isolation and volume training. I’m a big believer in intelligent training — using moderate weights, high volume and intensity, multiple angles and creating a good connection with the muscles — rather than ego lifting with really heavy weights.

BEST PART ABOUT BEING A WBFF PRO FOR AUSTRALIA? I love Australia, and the people running the federation here are really positive and supportive. WBFF Australia is a family and they’ve helped me extend my own friend base worldwide, which is awesome.

FAVOURITE CHEAT MEAL? I’d kill for a giant burger and fries right now followed by a good old-fashioned American chocolate sundae.

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COMPETE

KANE ANDERSON

WBFF PRO TITLE: MUSCLE MODEL INSTAGRAM: KANEANDERSON_WBFFPRO FACEBOOK: KANE ANDERSON

BIGGEST LESSON YOU HAVE LEARNT FROM COMPETING? How important it is to reverse diet after the comp. You can lose a lot of your gains in a very short time if you don’t have a plan post-comp.

WHAT TRAINING MOVE DO YOU FEEL HAS HELPED THE MOST WITH YOUR PHYSIQUE? Anything chest-related such as heavy bench and incline press.

BEST PART ABOUT BEING A WBFF PRO FOR AUSTRALIA? Being able represent an up-and-coming federation and showing that Aussies can match it with anyone in the world.

FAVOURITE CHEAT MEAL? Two Betty’s Beef Burgers with fries and onion rings and a large banana milkshake followed by churros with dulce de leche and cookies and cream ice cream with smashed Maltesers on top.

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COMPETE

BRI

WBFF PRO TITLE: FITNESS MODEL INSTAGRAM: BRIAN_CHOI_FITNESS FACEBOOK: BRIAN CHOI FITNESS

BIGGEST LESSON YOU HAVE LEARNT FROM COMPETING? I’ve learnt many lessons from competing. Sure, it does take a lot of hard work in and out of the gym; however, the most important thing is to still keep a good balance in your life, as this is vital for your health (both physical and mental). Making time to progress my career, spending time with friends and family and having time for ‘outside-of-the-gym Brian’ keeps me much happier and in a better mind state leading up to a show. WHAT TRAINING MOVE DO YOU FEEL HAS HELPED THE MOST WITH YOUR PHYSIQUE? I’ve had, and still have, a few lacking areas in my physique. The way I work on my weak points is to drop the weight I’m lifting and stop ego lifting. Learning how to fire up the correct muscle groups and really focus on the flexion and contraction of the target muscle really helped.

BEST PART ABOUT BEING A WBFF PRO FOR AUSTRALIA? The WBFF Australia is by far the best federation I’ve competed in. The shows and events are well-organised and the organisers and staff are very welcoming right from the start. Everyone is so friendly and helpful; you feel like you are part of the WBFF family from the beginning. I feel privileged to be able to represent such an amazing federation as a Pro.

WHAT’S YOUR GO-TO POST-WORKOUT MEAL? I like to reward myself with copious amounts of pizza and pasta after a big workout as my cheat meal. If I’m not close to a show, I like to be extra-generous and treat myself to ice cream.

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COMPETE

ANDREW MCDEVITT MODEL WBFF PRO TITLE: FITNESS VITT INSTAGRAM: ANDREWMCDE WMCDEVITT FACEBOOK: OFFICIALANDRE

BEST TIP FOR ANYONE WANTING TO COMPETE? ever

h

opportunities might come from it.

WHAT TRAINING MOVE DO YOU FEEL HAS HELPED THE MOST WITH YOUR PHYSIQUE? I think the key to my physique has been consistency with my training overall.

BEST PART ABOUT BEING A WBFF PRO FOR AUSTRALIA? Being able to compete with the best of the best and knowing the WBFF are there for you and will look after you.

WHAT’S YOUR GO-TO POST-WORKOUT MEAL? I call it the ‘Mega Mcdev Shake’: oats, chocolate protein, almond milk, avocado, coffee and maple syrup equals gains!

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COMPETE

MATT MILLER

WBFF PRO TITLE: FITNESS MODEL INSTAGRAM: MATTMILLER_WBFFPRO FACEBOOK: MATT MILLER WBFF PRO

BIGGEST LESSON YOU HAVE LEA ARNT FROM COMPETING? d d and d stayy humble. Be consistentlyy d dedicated

WHAT TRAINING MOVE DO YOU FEEL HAS HELPED THE MOST WITH YOUR PHYSIQUE? Rows and back pulls.

BEST PART ABOUT BEING A WBFF PRO FOR AUSTRALIA? Being able to represent my country through an industry I’ve lived and breathed since age 17.

FAVOURITE CHEAT MEAL? Doughnuts and pizza. MMH

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CAMERA READY MASTER CLASS

O SHOOT. PERFECT THE ART OF THE PHOT A FITNESS MODEL. AS ER RE CA UR YO T AR ST CK KI

ARE YOU AN ASPIRING FITNESS MODEL? PHOTO: DALLAS OLSEN | FITNESS MODEL: HANNAH DALES

Do you have your training and nutrition sorted, but need to refine your approach to photo shoots and growing your career? Our Master Class will teach you how to maximise every photo shoot and share with you the keys to success in becoming a World Class Fitness Model! So if you’re serious about kickstarting your career as a fitness model, then register your interest now and let us get you Camera Ready!

COMING SOON TO A CAPITAL CITY NEAR YOU! REGISTER YOUR INTEREST NOW AT challengermediagroup.com/camera-ready-masterclass


NUTRITION

Lifestyle nutrition While many people want to get ‘in shape’ for summer, little is often discussed on how to stay in shape for good — until now. WORDS CAMERON WILD

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NUTRITION

L

ifest yle nutrition is a pret t y si mple c onc ept that unfortunately people consistently overcomplicate, which leads many to have a serious lack of understanding about it. This ultimately leaves many of us confused and frustrated, bouncing from fad diet to fad diet (that we hate), having ups and downs in our progress, getting mixed results and only really achieving

short-term results in our health and fitness. Sounds horrible, right? Instead, imagine waking up every day and not only enjoying the food you ate, but also knowing that every meal you consumed fit easily into your day-to-day life and was working you one step closer to your health and fitness goals — at every meal.

FORGET THE SHORTCUTS AND QUICK FIXES First up, you should know by now that there is no such thing as a quick fix. There is no longlasting shortcut to your lifestyle nutrition plan, so the sooner you stop looking for one, the sooner we can move on. We’ve all heard this a million times, yet so few of us actually grasp and understand what it means. Sure, there are ways to drop 10kg in a few weeks or stack on some serious muscle in a couple of months, but if you keep approaching your health and fitness goals as a sprint, expect the results to last just as long.

Sounds magical, right? Well, stick with me through to the end and not only will we discuss the core concepts that make up your ideal lifestyle nutrition plan, but also, more importantly, actually understand it. However, I am aware that there are some people out there who enjoy the beforementioned torture, so if that’s you then this article definitely won’t tickle your taste buds. Now, I’m not saying that your results can’t come quickly; they absolutely can. What I mean to say is that our approach to our health and fitness is best when aligned with our end goals and outcomes. Which brings me to my first and most important point: goal-setting. Yeah, I know, I’m getting sick of saying it too! But it is a vital part of our lifestyle nutrition plan. In fact, you just can’t have one without the other. Not having a goal is a bit like driving a car without a destination; sooner or later we’re going to run out of fuel in the middle of nowhere.

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THE THREE KEY PILLARS We need to know what it is that we want out of our nutrition plan, and to make things easier for us, I’ve broken the areas of health and fitness down into three key pillars: health (mental and physiological), performance (functionality, mobility and energy) and aesthetics. At any time, our nutrition is either moving us toward or away from these three pillars, and changes in one area can have either a positive or negative effect on the other two. Let’s take 28-year-old Hunter, for example. Hunter’s primary focus is, like many of us, to develop an aesthetic physique, but he also wants to be able to have energy to perform well in rugby. Hunter’s current nutrition plan gives him plenty of energy on the field and is helping him lean up somewhat, but every few months like clockwork he gets sick and is out of training for a few weeks sending him right back to where he started.

IF YOU KEEP APPROACHING YOUR HEALTH AND FITNESS GOALS AS A SPRINT, EXPECT THE RESULTS TO LAST JUST AS LONG.

The challenge is while Hunter’s nutrition plan is fuelling him for performance and aesthetics to a degree, it’s not taking into account his health, which is leaving him open to getting sick and, ultimately, falling short of the mark. Now obviously this is a hypothetical scenario; however, I believe it gives great insight into what I call ‘false strategies’ with our nutrition. False strategies are when our health and fitness goals can be achieved but not maintained — due to too great of an offset in another key area, such as health in the example above — or they just cannot be achieved at all due to the offset. This is one of the biggest challenges I see people struggle with when it comes to consistency in their progress and their results. Ultimately, failure to understand this key concept leaves people pulling out their hair and blaming a list of things as to why they are different instead of taking a step back and assessing their approach.

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NUTRITION

UNREALISTIC EXPECTATIONS AND EGO

sacrificing delicious foods on nights out and so on.

Funnily enough, the biggest factor contributing to individuals getting caught up in their false nutrition strategies is ego.

There are a few challenges with this, the first being unrealistic expectations. For the most part, the initial part of our health and fitness journey sees us having great results quite quickly, which can lead to a lot of us thinking our progress will continue at this rate if we just keep doing what we’re doing. This is typically not the case, especially when it comes to aesthetics, because as we get leaner or build more muscle, for example, it starts taking more time, effort and energy to produce similar results.

Allow me to explain. If you’re reading this article, chances are that you are currently working out, or you have previously, and you’ve also been on some sort of diet before and have achieved a measure of success. And we’re proud of the results we’ve accomplished; I mean, why wouldn’t we be? We put in all this time, effort and energy shopping, preparing healthy food,

MAINTAIN YOUR RESULTS Is your pride really worth settling for results that you aren’t 100 per cent happy with? The key to a successful lifestyle nutrition plan is to work out a balance of what is most important to you, then designing a strategy and structure to help get you there. This is the part where we plan out how to get you

Ego typically is developed from the original progress acquired from the

100 per cent of the way from point A to point B (or from B to C) without falling off the bandwagon during the process, and we ensure you are able to maintain your results when you achieve them. The purpose of having a strategy and structure toward your goals is to design a realistic approach to your nutrition plan that you can be consistent with. We want both an approach that suits your lifestyle and to

strategies we’ve used to get us where we are, and so we think, ‘I’ve done it before, so I’ll just do more (or less) of what I was doing’. With both your nutrition and training, what gets you from A to B isn’t necessarily what will get you from B to C. I mean, why would it? Your physique is not the same as when you started, so why would you expect feeding yourself the same way would keep producing results? As we progress toward our goals and outcomes, so should our nutrition. If you find yourself in a similar position and you’re not satisfied with your progress or results, maybe it’s time to drop the ego and reach out and ask for help.

make the process as enjoyable as possible, because if you don’t enjoy it, you can’t be consistent for long. The key here is to form habits around your nutrition that become a natural part of your day-today life, and so achieving your results simply becomes a byproduct. So to recap, to develop a lifestyle nutrition plan that suits your wants and needs, get clear on your goals and outcomes. If you’re looking

for a lifetime of sustainable results, start approaching your nutrition with this in mind. Identify any false strategies or habits that are not serving you or helping you achieve your goals and, if necessary, seek help to develop a lifestyle nutrition plan that ticks all the boxes. You’ll not only achieve your health and fitness goals, but you’ll never have to ‘diet’ another day in your life. MMH

CAM WILD Cam is a Victorian state physique competitor, nutritionist and owner of Nufit — one of the fastest-growing online nutrition and training businesses in Australia. For years, Cam struggled with getting the results he wanted in the gym. His dedication turned into a passion for nutrition, and as a result Cam developed a simple and results-based nutrition system specifically designed for guys wanting to get noticeable, lifelong results. Cam’s system is available online at www.nufit.com.au

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INTERNATIONAL PROFILE

Hey Sean, can you start off by telling us when you first began working out? Working out and exercising was instilled in me at a very early age. I remember lifting weights with my brother in our basement with the old sand-filled weights and one of those old, sketchy home benches with the narrow brackets. I loved the way lifting and exercise made me feel long before I thought about the positive outcomes it produces. It wasn’t until high school that I saw my first real weight room. By that point, I was already enjoying the benefits of having muscle; I was kicking butt on the football field and enjoying the attention my physique drew from all of the small-town girls. Halfway through my freshman year, we had a new assistant football coach move to town who happened to be a bodybuilder — a huge bodybuilder. This guy could bench press a Volkswagen and his arms were bigger than most of our torsos. Due to our enthusiasm, he took me and a couple of my friends under his wing. This is when I really started training.

NEVER SATISFIED MMH caught up with Sean Harley to discuss how his training has changed from ego lifting to smart lifting and how he has stayed motivated to train for more than 20 years. 98

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After 20 years of training, I still love the way it makes me feel. I’m not 18 anymore, so the recovery isn’t quite what it used to be and small injuries are starting to happen a little more frequently, but I train smarter now. I still love the feeling of power that training gives me — the adrenaline rush, the endorphins, the pump, the feeling of being alive. What has been the most rewarding aspect of training for you? The most rewarding aspect for me is that I built my career around it and it allows me to do what I love for a living. They say that if you do what you love, it will never feel like work at all. Although it’d be hard for me to say that it’s never felt like work at all, I love what I do, and loving what you

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Why do you still love working out to this day?


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do is part of what makes your life worth living. What has continued to motivate you throughout your training? I’ve had many motivations over the years from college football to fitness modelling to getting on a bodybuilding stage and competing. Not to mention my business. However, even if I didn’t have these outside motivations to push me harder, I’d still love to train. At the end of the day, I just feel amazing when my training is on point and I feel like crap when I don’t train for a while. Training and exercise make me connected and healthy. Oh, and I’d be lying if I didn’t mention that looking good is great motivation as well.

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What have you had to overcome to get to where you are today? To succeed in your own personal fitness and in your business, you have to really learn self-discipline, focus and self-motivation. You have to never be satisfied while at the same time have the confidence that there is no way that you are not going to meet your goals. Unless or until we learn to take control of our minds, it’s ultimately the only thing that stops any of us from achieving our dreams — whether that’s getting in great shape, having a wonderful relationship or succeeding in

your industry. It’s something that I realised in my early 20s and that I continue to work on today. Through activities such as meditation and reading, preferably something that makes me a smarter or a more motivated person, I can give my brain a workout much like I give my muscles a workout in the weight room. Sometimes I stray from these practises and other times I’m very diligent — although, I make sure that there are many more good days than bad. I’ve found that when I’m actively working to sharpen my brain, my life is on a fast train to success, and at times when I get lazy in that area, things can get stagnant. What do you wish you had known when you were 16? W he n it c ome s to weightlifting, always choose quality over quantity. As is the case with many guys at that age, when I was lifting in high school it was all about trying to just out-lift your buddies. Most of the time we would put way too much weight on the bar and just use any means necessary to move the weight. I remember one time, feeling young and invincible, I tried to deadlift 315lb (145kg) when I had no business being near a bar that weighed more than 185lb (84kg). I somehow managed to get it up once, and then, with my butt up in the air and my back fully arched, I went

“UNTIL WE LEARN TO TAKE CONTROL OF OUR MINDS, IT’S ULTIMATELY THE ONLY THING THAT STOPS ANY OF US FROM ACHIEVING OUR DREAMS.” for a second rep and injured my back. Luckily, it wasn’t anything that some time off and a few days of putting frozen vegetables on my back couldn’t fix, but I should have learnt my lesson then. It took years before I learnt that once you drop the ego, slow down and learn perfect form, not only are you going to develop your muscles faster, but you’re also going to be able to lift heavier weight! And you are also going to greatly reduce the risk of injuring yourself.

STATS NAME: Sean Harley AGE: 36 HOMETOWN: Omaha, USA OCCUPATION: Owner of iThinkFit and Rock Solid Nutrition INSTAGRAM & TWITTER: rocksolidharley

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Do you have a quote that you live by? “You are what you create and you are always creating.” The current version of ourselves is the result of what we have created over the course of our lives. Whatever you are doing at this moment is part of what creates your future self. You are going to have this body and brain for the rest of your life; you might as well make it the best version that you can. Are you taking the time each day to exercise your body and expand your mind by learning something new or are you spending your free time sitting on the couch watching the Kardashians? The choice is yours and yours only. No one can do it for you. We must all take responsibility for ourselves. MMH

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Sculpt that c a physique o guys a uld stop ba nd sav d e WORD S l i v es! JUSTIN W OLTERIN

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don’t know about you, but when I was growing up my inspirations for getting big and strong were superheroes: Batman, Superman and every other male comic book hero who was huge, lean, strong and fast. Hell, even the female heroes were more jacked than most guys (while still looking feminine).

Sure, these characters are fictional, and comic book artists take some liberties when it comes to creating their outrageously ripped physiques — but so what? I’d rather shoot for an ideal, fall short and still achieve something great than look at average bodies for inspiration. Wouldn’t you? If you’re of a like mind, then read on to learn how you can move a few steps closer to that superhero physique!

SCULPTING THE HERO’S PHYSIQUE

SUPER STRENGTH Just about every major superhero is super-strong. Superman may come to mind first, but what about Wolverine, Thor and Captain America? Even Batman is several times stronger than most of his foes — and he doesn’t even have superpowers! Simply put, if you want a body like these guys, you’ve got to actually be strong — not just look strong! Fortunately, the best way to put on superhero size is to get as strong as possible. Squats, presses, deadlifts and pulls should still form the basis of your program, and your primary goal should be to move as much weight as possible with great form. As for a specific program, a basic set and rep scheme of 5x5 or 4x6 is a great place to start. Pick your main exercise for the day — a squat, deadlift, bench press or overhead press variation — and find a weight that allows you to just get the target reps for all of your sets.

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All of that volume with a heavy load will force your body to get stronger, so when you come back to the same workout the next week, you can add 5kg and still hit the same sets and reps.

WHEN I WAS GROWING UP MY INSPIRATIONS FOR GETTING BIG AND STRONG WERE SUPERHEROES: BATMAN, SUPERMAN AND EVERY OTHER MALE COMIC BOOK HERO WHO WAS LEAN, STRONG AND FAST. MENSMUSCLEANDHEALTH

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Now that we’ve got the basics out of the way, we’ll need to focus on a few bodybuildingspecific movements to round out your physique. The heavy moves will build most of your mass, but the superhero ‘look’ — rounded shoulders, skyhigh traps and bulging arms — takes a little more focus on some smaller muscles. The best thing you can do to achieve this look is to blast your side and rear delts — often-neglected muscle groups that really set bodybuilders apart from your average gym rat. You don’t need to get fancy with the exercises — side and rear dumbbell raises will work just fine. However, you will need to use an uncommon amount of volume. Instead of only hitting shoulders once per week, do 3-4 sets each of side and rear raises during each upper-body workout — at least twice per week! Also, bump your rep range up to 15-30. You may have to go lighter, but high reps and perfect form are what really force these muscles to grow. Moving on, your traps are probably going to need some extra work as well. Some guys’ traps grow just fine from deadlifts and rows, but they’re few and far between. As with the shoulder raises, the key here is to use pictureperfect form and really feel the

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contraction on every rep. I like to superset dumbbell shrugs with a pause at the top and face pulls with the rope attachment. Do 3-4 rounds of this superset along with your raises during every upper-body workout. Finally, we’ve got every guy’s favourite body part: arms! Again, there’s no need to get fancy with the exercises — basic barbell curls, dumbbell curls, push-downs and skull crushers will work just fine. As with your shoulders and traps, the key to bringing up stubborn arms is to obliterate them with volume. Twice per week, at the end of your upperbody workouts, pick one curl variation and one extension exercise and do five sets of 1215 reps each. And if you want your arms to actually grow — and your joints to stay healthy — you’ll use whatever weight you need to hit the target reps with textbook form. Unless you have Wolverine’s bones and healing powers, super-heavy arm work is only going to leave you with joints that feel like glass.

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TRAINING

SPEED LIKE THE FLASH

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If you want to make yourself into a reallife superhero, strength and size aren’t enough. You’ve also got to be fast! Heavy lifting and bodybuilding movements should still be your main focus, but you need to round out your training program with some conditioning work. Unlike most bodybuilders, you don’t need to slave away for hours on a treadmill or stair stepper. In fact, high-intensity low-duration cardio is far better for both speed training and fat loss. The best types of conditioning are also the simplest. If your knees are healthy, head on over to the nearest track for some 100-, 200and 400-metre sprints. Better yet, head to your nearest big hill for some hill sprints. If your knees, hips or ankles bother you when you run, bike sprints and even swimming are also decent alternatives. Whatever form of cardio you choose, use a 1:2 work-to-rest ratio — for example, 15 seconds of sprinting followed by 30 seconds of walking. As you progress from one session to the next, add extra rounds, decrease your rest periods or both.

STAYING IN SHAPE Here’s the kicker for most guys: if you want to look and perform like a superhero, you’re probably going to have to eat like a bodybuilder! Unless you have godlike genetics, you’re not going to out-train a ad die . T e F as o sn’t ee t a h ha e at b yo d re cri ng n xa di t w ul ta e a ar le n it lf, ut it th ba ics yo r b dy ei i g m of ro in er a that much in fats and enou h arb to ue yo t in g your weight stable. If you need to lose fat, lower the carbs a bit bump them up a hair i you’re trying to put on size.

a a ee an

Don’t skimp on portions or try to lose or ga n weight too fa . S die ary change ca y ld aj r u o r m a u ra a d r if u ry co p h e h g r er . f t er e i t t w n workout’ article I see o th w b, Millionaire actors have the time and ve to a fo i f a l at, lee a t n l y, u e o ta s rt

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t s it , a coaches celebrities, a letes and C rf g n o s publishe in top fi ness m a e t o i g ti f n u e a l i g r r

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MOTIVATION

AS A SOCIETY WE ARE SO GUILTY OF AVOIDING THE HARD CONVERSATIONS AND THE HARD DECISIONS, YET WE LOOK UP TO THOSE IN THE SPOTLIGHT WHO HAVE GOT THERE BY DOING BOTH OF THOSE THINGS.

A year ago somebody asked me whether alcohol was healthy. Now the majority of people in the fitness field would say a collective ‘No’ for what would seem like obvious reasons. I didn’t hesitate to answer with a simple ‘Yes’.

As a society we are so guilty of avoiding the hard conversations and the hard decisions, yet we look up to those in the spotlight who have got there by doing both of those things.

Alcohol is healthy, depending on how much you have and, more importantly, who you have it with. Having a beer with the boys and enjoying some good banter and laughs about nothing in particular is far healthier than bitching about people over a salad.

It’s easy to complain. It’s easy to stay where you are. It’s easy to sit down and bitch about people. It’s easy to be average. Don’t be easy — be better.

You see, health is more than your diet and your mad new brainless exercise regime that goes for 45 minutes.

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Health is the things you think and say. It is the difficulties you overcome and the character you build. Health is what goes on between your ears. Your body will become a by-product of that. Both stress and anxiety are physical. Stress is necessary, and it isn’t the enemy. Stress gives birth to the opportunity for growth and strength, both physical and mental. Without something pushing against you, you will not get stronger. It is your response to stress that is the main issue. So to kick society in the arse and break free from the mediocrity and stress that gets thrown upon us, here are five changes most won’t do to get ahead in their life.

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et’s be honest: it’s easy to go with the crowd. It’s easy to agree and avoid resistance. A lot of people grow up trying to avoid confrontation, not realising that by doing so they are actually creating it.


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CHANGES MOST PEOPLE WON’T MAKE TO MOVE TOWARD A BETTER LIFE

Will you be one of the few to make these changes? WORDS DAVE NIXON

1. BREAK UP WITH AVERAGE RELATIONSHIPS

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There is a distinct reason I say ‘relationships’. I am talking your significant other, your goalless friends or even an overly negative family member. I am not saying you should get rid of these people in totality. I still have many people around who I no longer am in a deep relationship or friendship with. I might ‘like’ a post of theirs on Facebook or chat at a party, but I don’t fill my precious mind with the negative smoke of their pity fire. You have to look around and find out which people are cancerous and which people are contributors. Get around contributors. And if you aren’t one, then it may be time to break up with yourself and start looking at every situation with the question, ‘How can I contribute in this moment?’

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2. GOAL-SET To most people, goal-setting is kind of wanky or uncool. But you aren’t most people. I haven’t spoken to Will Smith recently, but I bet to hell and back that he sat down and set his direction. When we are fuzzy with our goals, we get fuzzy results and teach ourselves to settle for

what we are given. A peculiar thing happens when we continually condition ourselves to goal-set and get better at creating clarity on the things we want: we open up our RAS (reticular activating system) — a part of the brain that mediates our overall level of consciousness — to be aware of more opportunities that we have conditioned it to look for. An example of

this is when you decide you like and want a particular new car. For some reason, from there on in you continually see that car everywhere. The car was there before; you just conditioned your consciousness to look for it. The same thing happens when you get clarity on what you want and think about it every damn day.

3. DECLUTTER LIFE When things aren’t right or we need to simplify certain aspects of our life, we often buy something to help streamline it and make it efficient. Something I have learnt is the fastest way to having what you want is needing less. Now this may sound like you’re just moving the goalposts, but let me assure you, it is far from it. Also, when your need of things disappears, the clutter that came with it goes as well. I know this firsthand as I sold my bed, TV, couches and fridge and started house-sitting. Travelling 10 weeks over the past year in America has taught me what I need and, more importantly, what I don’t. Let me assure you, the clutter in your life also manifests in your head. Get rid of the things that take up space and don’t pay rent — both physically and mentally.

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MOTIVATION

4. PURSUE YOUR EXCITEMENT

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Some will tell you to pursue your passion or to find your happiness. As much as I agree with this (and I do), we can often get confused into thinking that both of those things are outside of us, so we spend wasted time looking for something that is within us. You wouldn’t go looking

outside your house for a watch you know you left inside, so don’t reach outside of yourself to find things within your control. The reason I stress that you should pursue your excitement is because it is a visceral feeling you get when you do something that is fully aligned with living your life. Whatever that looks like. For some people, it’s writing a book or blogs; it

could be presenting or competing in front of hundreds. For others, it’s getting emails from customers on how much they love your hand-knitted products. I really don’t care what excites you: just stop ignoring it. That feeling is a loud and clear calling to a life worth living.

5. DO SOMETHING BEFORE THE WORLD WAKES I understand that we all work better at different hours of the day and different days of the week. Some of us are more creative either at night or during the day after exercise. Regardless of when it is for you, I highly recommend that you do something in the morning before the world wakes. I recommend that you do something that adds to your life. Read a book, listen to a podcast, educate yourself, lift some weights, go for a run, do something charitable. This hour is the extra mile everyone talks about. At night, you are usually too tired before bed, it’s hard to focus, or it’s hard to make decisions (decision fatigue is a real thing), so do it in the morning. Sure, it’s ‘harder’ than not doing it, but you’re not here for the easy road. You’re here for the one worth telling. Now light a fire under your backside and use these five steps to get ahead of where you were yesterday. We want to hear how you use these to your advantage. Contact us at MMH and tell us your story of how you changed for the better (email editorial@challengermediagroup.com). As for me, right now I am writing this from a Starbucks in Charlotte, North Carolina, USA, a couple of hours before training with an American Champion Olympic weightlifter. I am telling you this for you to know if a boy from the suburbs of Canberra can travel the world and train with the best, then you can do whatever you want too. Until next time, go kick some arse! MMH

DAVE NIXON Dave has worked in the fitness industry for more than 12 years and has had the opportunity to train and work with more than 5000 people. He founded Functional Fitness Australia in 2012 out of Canberra and now works intimately with coaches, personal trainers and business owners through The Human Movement to improve their reach and influence on the fitness industry and beyond. For more information visit www.thehumanmovement.com.au. You can also connect with Dave via his Instagram: ddnix

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UNIQUE FITNESS APPROACH

PART 1 Learn how internal factors, far beyond diet and stress, can play a role in how your skin appears. WORDS GREG DOLMAN

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UNIQUE FITNESS APPROACH

HOW AMAZING IS OUR SKIN? Skin never ceases to amaze me with its versatility in being waterproof yet able to release water in the form of sweat. Skin is also washable, self-mending (to a limited degree), temperature-controlling and sensitive to touch. It also forms a protective shield around our whole body, but this shield does have a weak point. We each have many different weaknesses within our body’s makeup, and we are only as strong as our weakest point. Our skin is a reflection of every emotion we feel, and if we harbour enough unexpressed emotions, over time this will be reflected in our skin’s condition in some way. A good example of the skin reflecting an emotion is if we are in a heated conversation, our skin and bodies feel hot. On the other hand, goose bumps reflect the cold we feel, whether it is from the weather or someone else (sending the emotional chills our way). Skin is also a gauge of our state of health. Food and lifestyle choices, including not enough exercise, are reflected in lack of skin tone. The choices we make with the food we eat and the alcohol we consume are indicative of our inner state of being. Sleep, or lack of it, will also have a negative affect on our skin.

OUR SKIN IS A REFLECTION OF EVERY EMOTION WE FEEL, AND IF WE HARBOUR ENOUGH UNEXPRESSED EMOTIONS, OVER TIME THIS WILL BE REFLECTED IN OUR SKIN’S CONDITION IN SOME WAY. MMHMAG

Our skin plays an important role in keeping us ‘looking good’. We are all judged on our looks by a large percentage of society. No matter what the scenario, whether it’s in person or online or in a photo, we are being judged from the minute we are within the other person’s vision. As they are with us judging them! The façade of our bodies is so important for many in society that it is a multibilliondollar industry. Almost all of us will be able to think of a time when we or someone we know had some type of skin issue and used just about any potion, cream or pill they could find to get rid of it — with not much luck. And there’s reason for this.

usually challenged with a lack of selfworth, self-confidence and self-esteem, and these alone will make it hard for the individual to set any boundary. If you know someone (or it’s you) who has a skin issue that hasn’t responded to any external assistance (pills or creams) as I mentioned earlier, then perhaps this is a result of a boundary-setting issue. My advice would be to have a look internally and see if there is an underlying issue that needs to be addressed. SOME QUESTIONS THAT A PERSON WITH A SKIN ISSUE COULD ASK THEMSELVES INCLUDE: 1. Am I feeling invaded?

The instant response to a particular emotion is just the start of a chain of events within our body to a certain emotion and how our body is dealing with that emotion. Every feeling that we experience has a direct effect on our body. The feeling passes into the skin’s nerve transmitters and immediately we feel the emotion. We can blush with embarrassment, be hot with anger, get goose bumps from excitement or fear or turn white or get sweaty with fear. Symbolically speaking, our skin is our boundary from which we are to control what gets in on an emotional level. So if we are faced with a situation where we have no boundaries up, our subconscious mind will reflect that process with a skin imperfection to get our conscious attention. This attention helps us identify the issue and do something about it. Boundaries, or lack of, can come in many forms. Some simple ways to set boundaries can be by telling someone, ‘Enough is enough’, or ‘I don’t want to do that’. Both of these boundaries can easily be overstepped. Other times, people don’t set boundaries because they’d rather feel bad in a situation themselves to allow another person to feel good or get what they want.

2. Have I gone beyond my limitations? 3. Am I limiting myself too much? 4. Are my boundaries being broken/ penetrated against my wishes? 5. What, or who, is getting under my skin? 6. What is itching to get out? 7. Are my true feelings being held in? With a different angle of looking at what is going on within us, we may be able to answer what is going on with our outside. Our skin is the canvas of our psyche. MMH

Stay tuned next issue for part two where you w ill learn how to move beyond wha t is af fecting you internally to no t let emotions affect your skin on ce and for all.

So how does a lack of boundaries affect the skin? Those who have skin issues are

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FROM BODY TRASHER TO BODYBUILDER Tired of hangovers, fatigue and ‘hating life’, Frank Huskisson shed 50kg and gained fitness, confidence and life purpose.

“I spent most of my days working a terrible job in a warehouse and watching TV in the afternoons,” he says. “I spent my days off getting drunk and then recovering with a hangover in bed.”

habits soon rubbed off on to him. “I started learning the basics from them and did bike riding to lose weight,” he says. “I dropped 50kg in two years and was the lightest I had ever been. My life then started making dramatic changes and at that point, I wanted to compete in fitness and performance competitions.” Since then, Frank has made training his life and gained around 15kg of muscle in three years. He has also competed in numerous powerlifting and bodybuilding competitions.

Rarely doing any exercise, Frank began to get some health concerns. He found himself constantly getting sick and always felt fatigued. The beach and outdoors were things Frank loved, but physically he couldn’t do much without becoming tired.

Life looks very different for Frank these days, as he now spends his time after work at university and training in the gym.

After breaking up with his first girlfriend of five years, Frank moved in with friends who were very health and fitness-oriented, and their

“My weekends aren’t spent recovering from my hangover anymore. Now I spend every weekend finding new bush walks or mountains to climb,

“It’s been a massive social change to my life,” he says.

STATS Name: Frank Charles Huskisson Age: 25 Location: Sunshine Coast, QLD Occupation: University Student Instagram: @_littlefrank

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Photo: Dallas Olsen

FRANK HUSKISSON WAS AN OVERWEIGHT CHILDWHOGREWINTO AN OVERWEIGHT TEEN AND THEN INTO AN OVERWEIGHT ADULT. HIS LIFE CONSISTED OF UNHEALTHY HABITS THAT HE REPEATED WEEK AFTER WEEK.

WORDS KIRSTIN CUTHBERT


TRANSFORMATION

as the southeast coast of Australia has some of the most amazing views in the world.” The social change he describes comes from the way he is treated now. “When I was overweight, I could feel that people treated me very differently, with little to no respect,” he says.

most caring and motivating people you’ll meet. If I ever feel down or not right, the friends I have made from training are the ones who help me, more than people I’ve known for years.” For guys looking to make a change in their life, Frank has some simple advice.

“Start. The best exercise you can “I was never invited to events or do is the one you actually do. If parties, and I was bullied a huge you like walking, become the best amount from others throughout walker you can; if you like weight training, lift all school. the weight and “Now people are THE BEST EXERCISE love it.” much nicer and YOU CAN DO IS THE Frank says he friendlier, I get ONE YOU ACTUALLY draws constant invited places and generally DO. IF YOU LIKE inspiration from i s mot her, have a much WALKING, BECOME hwho has helped better socia l THE BEST WALKER him to see group.” YOU CAN; IF YOU LIKE how beneficial Frank’s change WEIGHT TRAINING, training can be. has not only seen LIFT ALL THE WEIGHT “For a lady who him surrounded is 50 years old by better AND LOVE IT. and has worked people, but he full-time her is also having an whole life, she still trains daily and impact on a larger audience. beats me hands down every time we “People tell me I motivate them do a training session,” he says. every day,” he says. “Now I have furthered my “People I knew at school or who I’ve knowledge on the industry and am met only a few times will message studying a Bachelor of Sports and me saying they follow my progress Exercise. Every time we speak, she and posts I make on my Instagram asks me for more information on or Facebook. They tell me I’ve how to improve her diet or training. motivated them to start training or She motivates me to keep going no change their diets.” matter what happens.” He once thought negatively Frank now weight-trains one to two of training and healthy eating hours a day, focusing on specific and believed people in gyms muscle groups, or does powerlifting were egotistical. However, after sessions. His goals are to get an immersing himself in a fit and invitation to a national powerlifting healthy lifestyle, he realises this is competition and to place in the top far from true. five or higher in a bodybuilding “Training and eating right aren’t competition. bad things, and I have found “These goals aren’t for the sake of something that I have fallen in love winning or beating others,” he says, with,” he says. “I just had to take “but to prove that if you persevere a step outside my comfort box and for long enough, your goals will embrace them. The people you become reality.” MMH meet at the gym are some of the

“IF YOU PERSEVERE FOR LONG ENOUGH, YOUR GOALS WILL BECOME REALITY.” Men’s Muscle & Health

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NUTRITION

, E T S A T M U M I X MA E T S A ZERO W

. d enjoyable foodE an y h lt ea h , le ON ab ST Sustain WORDS MAT T

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F

ood wastage is a massive problem. Every year, tons of food is dumped into landfill. We’re so lucky to have the access to food that we do in Australia. We can’t keep taking it for granted.

This is why I created my book, The Natural Cook. It is full of tips and recipes to help you cook well and minimise food waste. I don’t like wasting food and encourage others to do what they can. One of the simplest ways is to count the cost of everything you throw away — that’s just money in the bin! You can also store leftovers; if you store them properly, you can make them last longer. You don’t need to use plastic wrap; just get a good selection of airtight containers. You can also compost at home; you can’t save everything, so put what unusable things you have in the compost that will end up in soil and not in landfill. Shop at markets when you can, as the fruit and veggies aren’t wrapped in plastic. Food, nutrition and eating are the most basic elements of life. Eat well and you live well. Cook creatively and life becomes more interesting and enjoyable. Consider the provenance of your food and live a more sustainable life. Many people love the idea of sustainability, but put waste reduction in the too‐hard basket. The recipes on the following pages and in my book break down the steps toward no‐waste cooking in a revolutionary way.

MATT STONE Matt is the wunderkind of the Australian food industry. By 22, Matt was head chef of Joost Bakker’s eco-restaurant Greenhouse in Perth, during which time he went head-to-head with Neil Perry on Iron Chef Australia. In 2011, he was awarded Gourmet Traveller’s Best New Talent award and the West Australian Good Food Guide’s Best Young Chef. Now head chef of Oakridge winery in Victoria, Matt is also the co-star of the National Geographic food show Recipes that Rock, with Blur bass guitarist Alex James, and is a regular on the top-rating TV show MasterChef.

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BARBECUE BREAD Makes 12 I love homemade bread. This is easy to make and great alongside cheese and dips — and anything that comes off the barbecue. You just need to get the dough going a couple of hours before you want to eat the bread. It’s golden and crusty on the outside and soft and rich within. If you’re not firing up the barbie, it can be cooked in a non-stick frying pan instead. Ingredients • 1 tbsp sugar • 1 tbsp dried yeast • 4 tbsp olive oil, plus extra for oiling tops and frying • 4 tbsp plain yoghurt • 1 kg freshly milled flour, plus extra for dusting • 1½ tsp salt Directions 1. In a medium mixing bowl, combine the sugar, yeast, oil, yoghurt and 750mL of water. Mix well and let it stand for 10 minutes. Mix the flour and the salt together and add to the water mixture. Knead for 10 minutes until the dough begins to have some resistance when stretched. Lightly oil the sides of the bowl and let the dough sit, covered, for one hour. After the hour, lift up one side of the dough and fold in half. Do the same to the other edge, folding it into quarters. Cover and let it sit for another 30 minutes. 2. Turn the dough out on to a lightly floured work surface and dust some more flour on top of it. Divide the dough into 130g portions. Roll the dough into balls and let them sit on the floured surface, covered, for 20 minutes. Re-roll the balls and place them on to an oiled tray, leaving enough space for them to double in size. This will take about 40 minutes to one hour, depending on the temperature of the room. 3. If you’re cooking on a barbecue, make sure the grill is good and hot. Oil the tops of the dough balls and press down to make a disc shape. Place the oiled surface face down on the grill (make sure there is a bit of space between each disc). Cook for 3-4 minutes or until the grill marks are nice and coloured. Flip and repeat on the other side. 4. If cooking on a stovetop, add oil to a frying pan over medium heat (a cast iron pan works a treat), then follow the same process as the barbecue method.

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KIMCHI Kimchi is one of my favourite things to have on the side of a meal. (I also love it on grilled cheese toasties.) This recipe makes a much larger batch than the other fermented recipes, because once you try it, you won’t be able to stop eating it. Ingredients • • • • • • • • •

1 large Chinese cabbage (wong bok) 2 tbsp salt 1 tsp raw (demerara) sugar 10 spring onions 2 carrots, thinly shredded or coarsely grated 2 apples, grated 4 garlic cloves, finely chopped 5cm piece ginger, peeled and finely chopped 3 tsp chilli paste

Directions 1. Peel back the outer leaves of the cabbage and set these aside for later use. Split the cabbage lengthways, remove the base and cut crossways into slices about 1cm thick. Put the cabbage into a mixing bowl and add the salt and sugar. Roughly bruise the cabbage by mixing and squeezing with your hands, then leave it to sit. Cut the spring onions in half; save the top halves for drying and thinly slice the rest. Mix the sliced spring onion, carrot, apple, garlic and ginger with the cabbage. 2. Strain off all the excess liquid from the cabbage mixture and reserve for later. Add the chilli paste and mix through thoroughly. Firmly push the mixture into a sterilised jar. It should just fit into a 2-litre jar, but if it doesn’t, add any extra to a small jar. There should be no pockets of air in the jar (or jars). Add the reserved liquid to cover. Cut the reserved outer cabbage leaves into rounds slightly larger than the top of the jar. Press these into the top of the jar and cover with more liquid. Cover with muslin (cheesecloth) or a clean kitchen cloth held in place with a rubber band or string. Store out of direct sunlight for 6-10 days until nicely fermented to your liking. 3. Seal the jar with a lid and store in the fridge. It will keep for a couple of months, but there’s a very good chance you will have used it all by that point anyway.

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ROAST CHOOK ‘BO SSAM’ Serves 3-4 This is the ultimate ‘got-no-time-to-cook’ dinner. This recipe is inspired by the Bo Ssam, an Asian shared meal. You can use up any pickles or vegetables that are in your fridge. It’s basically whatever you like wrapped in a lettuce leaf with sauce and pickles. It’s a great dish to use up leftover roast meats and other bits lying around. The notion behind this chicken version is to grab a whole roast chook on your way home and have a fresh, healthy meal ready in 10 minutes. Ingredients • • • • • • • •

1 roast chicken 2 small lettuces (I like to use baby cos/romaine) 1 avocado, sliced 300g kimchi 200g pickles 2 handfuls bean sprouts, trimmed 150g mixed fresh herbs Hot sauce and mayonnaise, to serve

Directions 1. Pick and shred the flesh from the chook. Place the flesh in a serving bowl. Pick and wash the lettuce leaves. Place the lettuce on a platter and top with the chicken, avocado, a pile of kimchi, pickles, bean sprouts, herbs and sauces on the side. 2. This dish looks great, as it’s full of vibrant colours, and the part that took the most effort was probably swinging past the shops to pick up a roast chook. Spread. Enjoy. Be merry.

"FOOD, NUTRITION AND EATING ARE THE MOST BASIC ELEMENTS OF LIFE. EAT WELL AND YOU LIVE WELL. COOK CREATIVELY AND LIFE BECOMES MORE INTERESTING AND ENJOYABLE."

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HOT SAUCE Ingredients • • • •

1 cup chilli paste 1 large garlic clove 2 tbsp honey 125mL vegetable oil

Directions 1. Place the chilli paste, garlic and honey in a jug-style blender. Start the blender and gradually increase the speed. Slowly pour in the oil, season to taste with salt and you’re good. 2. This sauce will keep for weeks in the fridge. If it sits dormant for a while, the ingredients might start to separate a bit — just give it a good shake and it will come back to life.

MAYONNAISE Ingredients • • • •

4 egg yolks 1 tbsp Dijon mustard 1 tbsp apple cider vinegar 250mL vegetable oil

Directions 1. Twist up a tea towel and place in a circle on the bench. Place a mixing bowl in the middle of the towel. (The tea towel should help keep the bowl from moving around too much while you whisk away with one hand.) 2. Put the egg yolks, mustard and vinegar into the bowl and whisk together. Slowly pour the oil into the mixture while whisking as fast as possible (use a jug if you have one — it needs to be a slow stream of oil flowing in, and pouring from a jug is an easy way to control it). If the oil is added too quickly, it won’t be incorporated and will split from the eggs. It sounds a bit tricky, but just take your time and everything will be fine. 3. Once all the oil is whisked in n, add some salt to taste. Store in a jar in the fridge. It will last up too two weeks.

Recipes and images from The Natural Cook by Matt Stone (Murdoch Books) out now.

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MONEY

THE FINANCIAL IMPACT OF A BREAKUP Things to keep in mind when going separate ways.

Photo: Shutterstock.com

WORDS CHRISTINE & ALEX SAPOUNAS

Separation is upsetting, regardless of the circumstances. It can be stressful and emotionally draining on you and your family. However, it is not the only pressure that arises during a breakup.

family’s financial health. During a period of separation or divorce, it can be difficult to focus on the details of who pays what and to be clear that you are being fairly treated by all parties involved, including, and especially, your partner.

The financial pressure of separation or divorce can have a huge impact on your current situation and the future of your

Unless there is a binding financial agreement in place (a ‘pre-nup’), the financial split is usually a series of

negotiations, often involving lawyers. Ensuring your separation and the splitting of finances is as amicable and hassle-free as possible, it’s important to know your rights and what details need to be looked at closely throughout the process.

PUT IT IN WRITING

JOINT ACCOUNTS

Even if you believe your partner would never try to undermine you in any way, it is important to put in writing your intentions to separate. Send a text message or an email that you can save as evidence of your intention to separate should your partner attempt to disagree about the date of your separation. This is especially important when filing for divorce, as you can prove being separated for at least 12 months.

It may seem obvious, but it is important to look closely at your joint accounts when you decide to separate or divorce. Close any joint accounts you don’t need, and make certain your income is going into a separate, private account that your partner doesn’t have access to. Unfortunately, during separation all too often partners can withhold financial assets or stop making payments out of revenge. If you must retain a joint account for the purpose of paying rent or bills, be sure to monitor the payments into this account and keep records should they be needed in the settlement or even in court.

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RENTAL AGREEMENTS AND UTILITIES When your relationship comes to an end, often one or both parties will move out of your shared home. In the case that one person intends to stay in the property, remember to address the lease and utilities. DOCUMENT YOUR ASSETS AND FINANCIAL DOCUMENTS As with your joint accounts, one of the first things you should do is take stock of both your individual and joint financial assets, making copies of any documents. As unnatural as it may feel or as upsetting as it is, keeping documents and evidence of dates, figures and any payments you make will help you out if things turn sour and your partner disputes any dates or payments. SEEK FINANCIAL ADVICE EARLY During a separation or divorce, it is of course crucial to have sound legal counsel to help you navigate the process; however, having experienced financial advisors is also imperative. Many divorces and separations involve property and financial settlements of some kind. Seeking sound financial advice will help you to determine your financial goals for the settlement, whether you want or have rights to any property, super fund payments or other assets. A financial advisor can also assist you in setting financial goals for your future to keep you and your family safe and secure. ASSESS YOUR CREDIT Going from being a couple to single, you will be relying solely on your own income and credit rating for any future investments. Ask your bank for a copy of your credit report and correct any errors it may contain. This will help you to retain a good, clean credit history and to obtain credit cards, loans or mortgages to secure your financial future.

You will not only need to agree on any shared bill payments, but also take your name off the utilities and lease. This means you cannot be held liable for any unpaid bills. It’s also a good idea to note down the date and any confirmation of this so that it cannot be disputed later on. THE DIFFERENCE BETWEEN DE FACTO SEPARATION AND DIVORCE Regardless of whether you’re married or de facto, you hold endof-relationship rights to property and financial settlements. The Family Law Act stipulates that de facto and same-sex couples are required to meet set criteria to prove their relationship was truly de facto. This may include proving that the relationship lasted at least two years, you have children together, registration of the relationship with government agencies or making substantial financial contributions to your partner or a shared home. Property settlements do not vary greatly between married and de facto separations. The settlements rest mostly on other factors such as financial contributions from each party to the property, by way of mortgage payments or renovation costs, as well as nonfinancial contributions such as household maintenance and care for children. Financial settlements between de facto couples are also similar to divorce settlements, with the relationship stipulated in the agreement. As with divorces, de facto agreements are covered under the Family Law Act. Breakups can be messy, more so when property, finances and children are at stake. Be sure to know your rights and seek sound legal and financial advice as quickly as possible. A diligent and experienced lawyer can help you to navigate through the financial and legal uncertainty and leave you with a positive, clear financial future. MMH

FINANCIAL AGREEMENTS

CHRISTINE & ALEX SAPOUNAS

Did you know that there is a lot more to financial agreements than the infamous pre-nup? While a prenuptial agreement does fall under the umbrella of financial agreements, you and your partner, or ex-partner, can in fact sign a financial agreement at any stage during or after your relationship.

As principal solicitor of CM Lawyers, Christine brings more than 20 years of experience and a wealth of knowledge to the areas of conveyancing, family law, wills and estates, and criminal law. Establishing her own practice in 1996, Christine and her husband Alex have been working together to provide the Marrickville, NSW, community with practical, relevant and winning legal advice. Alex’s background in finance and expertise as a conveyancer, partnered with Christine’s strong local ethic and background in economics, ensures CM Lawyers are able to provide their clients with a fully comprehensive legal service. For more information visit www.cmlaw.com.au

Financial contracts can include multiple assets such as the division of property, finances, liabilities, superannuation and spousal maintenance. Signing a financial agreement is advisable in most cases, as it avoids costly, timely and stressful court hearings and can ensure peace of mind and financial stability down the track. Remember, though, that for a financial agreement to be legally binding, both parties need to obtain independent legal advice.

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THE SUCCESS PUZZLE Discover where your ‘missing pieces’ are so you can complete the puzzle. WORDS GEOFF EDWARDS

Would you like to put together the puzzle of success? Just like the jigsaw puzzle, do there always seem to be pieces missing for you? Were these missing pieces simply misplaced or did someone take them wanting to sabotage your success? Regardless, you have the ability to fill in all the pieces of the puzzle; read on to find out how.

GEOFF EDWARDS Geoff is an internationally accredited life coach with more than 25 years of coaching experience. He can support you on your journey to success with results that last. You can contact him via geoffedwards@bigpond.com or through his website www.geoffedwards.net or Facebook www.facebook.com/geoff.edwards2

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Photo: Shutterstock.com

MOTIVATION


MOTIVATION

WHAT IS SO GREAT ABOUT YOU?

BUILD A FRAMEWORK FOR YOUR NEW APPROACH

There are some things we are proud of and there are others we would like to change. However, success comes through reflection. Below is a breakdown of some of the things to look at and reflect on as a starting point:

Strategies provide us with a framework for tackling our goals, and they are the larger components guiding us in the direction of our goals. For example, where we are today, where we would like to be, what the gaps are, what our options are, and how we manage ourselves to achieve the goals.

• Achievements: Our daily lives are filled with many achievements and some you might not always be aware of. Yet, in total, these add up to a long list of little successes. Your ability to prioritise, create plans, overcome obstacles, follow through, and so on are essential skills for professional and personal success. Reflect on your little achievements.

You might like to decide what your strategy is for achieving your goals. Maybe you have had enough with the impacts of your current approach. For example, you may have:

• Enjoyment: What have you really enjoyed doing in your life lately? Who do you enjoy being with, where and when? • Critical crossroads: What are some surprises and things that changed you? These could be marriage, business growth or financial growth. • Self-care: How have you looked after yourself lately? What are your eating habits like? How about exercise and rest? • Headspace: How have you been handling emotions and stress? Do you practise selfconfidence or do you need to work on doing so? • Beliefs: What sort of beliefs do you hold and are they empowering or disempowering? • Priorities and focus: Are you totally focused on achieving what you want to achieve? What is your level of motivation? • Obstacles: What have your challenges been? Do you perhaps tend to sabotage yourself? • Successful routines: Do you engage in successful habits? Next, use notepaper and pen or a computer to start recording your life experiences. Instead of listing everything you have done, focus on the activities you have found impacted on you the most, either in a positive or negative way. Make a list of everything you are good at. It doesn’t matter how insignificant it might sound at this point. For example, are you a good business owner? Are you good at helping other people? Are you an avid reader? Do you communicate well? It all goes toward building a complete list.

• lowered your standards • not enough time • poor relationships • emotional ups and downs • a lack of friends • a lack of happiness, fulfilment and passion • frustration and stress • confusion • a lack of direction • low achievements • high stress, or • overall pain. Some of these may not be the easiest things to admit to, but you need to acknowledge that something is in fact wrong, that things are not where you want them to be and things are not yet perfect, before you can work on and change them. Be honest. YOUR BROAD ACTION PLAN To put your success plan into action, cement it into indestructible habits with the following methods: • Action plans: Every day, plan out what you are going to do that day. • Keeping a check on urgent versus important: Know where your time is best spent. • Balancing act: Figure out a way to keep it all in balance. • Managing to-do lists: Keep them small and fulfilling. • Goal measurement: Use graphs and other tools to track progress. • Mental approach: Use affirmations, visualisation and ‘thought for the day’ techniques.

Putting all of these into practice will result in the finalisation of a fantastic action plan that will not only help you complete the success puzzle but it will accelerate you to new levels of success. Remember, clarity is power (having laser focus). Through this, you will manage time by outcomes and you will move from poor to good to excellent to outstanding. MMH

MMHMAG

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S R A T S E TH

Tasha Star is a fitness coach, competitor and model who loves to keep active and travel. Don’t let her beauty fool you, however: the Toronto-born woman possesses some serious strength. She tells MMH that she can hip thrust 180kg for seven reps on a good day — and this Canadian is only 54kg! How do you stay in shape?

Describe your perfect night out.

Training my arse off, literally! I am usually doing two to four fitness competitions per year, in addition to many shoots, so I always need to be in top form. Luckily, I absolutely love training. I especially love powerlifting and try to include it in my programming as much as I can.

I am a big fan of the good old dinner and movies. My life is very busy and it’s nice to be able to just kick back and relax with good friends or a loved one and enjoy a nice meal and a good movie!

What’s your favourite food? Doughnuts! I have a really bad obsession with them, but I also make sure to eat them in moderation. I really wish I could eat a dozen a day!

What is your favourite body part to train and why?

Arms. They are one of the first things you come into contact with as you often feel them through hugs. A good, strong set of arms is very powerful and attractive to me!

What characteristics do you most look for in a partner?

I would say my back. I’ve always had a strong back from riding horses, and I enjoy how much I can push myself on back days. Plus, you don’t often see bikini chicks killing back day, so it makes me feel pretty good to be able to throw down and even impress the boys from time to time!

One who is supportive, good at communicating, caring and shares similar interests to me. They also should be at least somewhat into training, health and fitness. They also have to enjoy food as much as I do!

What do you do for fun?

In the Cayman Islands, training daily, followed by lounging on the beach all afternoon sipping fresh coconut water straight out of a coconut. MMH

I am always travelling for shows and work, so I do my best to explore the places I visit and try to hit up some local well-known food spots when I can. I love learning about new places and experiencing their way of life, especially through food!

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If you could be anywhere in the world doing anything – what and where would you be?

Photo: Shutterstock.com

MMH BEAUTY


MMH BEAUTY

Photo: Dave Laus

I ABSOLUTELY LOVE TRAINING. I ESPECIALLY LOVE POWERLIFTING AND TRY TO INCLUDE IT IN MY PROGRAMMING AS MUCH AS I CAN. FOLLOW TASHA INSTAGRAM: tasha_star_fitness FACEBOOK: Tasha Star Fitness SNAPCHAT: tashastarfit

MMHMAG

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GEAR BOX

GEAR BOX

OPTIMISE YOUR LIFE

Men’s hair care Paying homage to the classic and separating the boys from the men, UK-founded brand Dear Barber is now available in Australia. The men’s grooming range heralds a contemporary collection of innovative hair styling products with a traditional barbershop edge. Housed in vintage-inspired packaging and fragranced with the brand’s signature ‘With Confidence’ scent, the four-tier range includes Dear Barber’s award-winning Mattifier, Fibre, Pomade and Shaping Cream, designed to both style and nourish hair for endless unique effects. The products are available nationally via Dear Barber’s online store and at all leading Hairhouse Warehouse salons. WEBSITE: WWW.DEARBARBER.COM.AU

Optimise sports performance CR7 Drive, developed in collaboration with global football star Cristiano Ronaldo as part of the Herbalife24 sports nutrition range, has been created to optimise sports performance and address the specific nutritional needs of both casual fitness enthusiasts and professional athletes. As a contemporary take on traditional sports drinks, CR7 Drive provides three key components necessary for performance: enhanced hydration, metabolism support and energy. Made without the use of artificial flavours or sweeteners and with only 50 calories per scoop, CR7 Drive is formulated with a high glucose-to-fructose ratio, along with 320mg of vital electrolytes to deliver optimal hydration when the body needs it most. WEBSITE: WWW.HERBALIFE.COM

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Super-insulated water bottle Invented by a South Australian pair, Crio features cutting edge insulation previously used by NASA and V8 Supercars teams. This product is a world-first in the use of high-tech superinsulant in a water bottle for cycling and other sports. It maintains the temperature of your liquids, cool or warm (depending on the time of year and temperature you put in), for previously unachievable time frames. Crio is proudly designed, made and packaged in Australia. WEBSITE: WWW.CRIO.COM.AU


GEAR BOX

Comfortable earphone solution Answering the cry from athletes of all levels for a solution to the discomfort and minor inconveniences caused by their earphones, Hearing Components has introduced a new line of earphone tips: Comply Sport and Sport Plus. Comply Sport and Sport Plus earphone tips are designed to fit the athlete’s lifestyle, providing secure fit and uninterrupted comfort so that they can stay focused and ‘in the zone’. For users on the move, Comply Sport earphone tips deliver a custom stay-inplace fit, amazing all-day comfort and superior sound quality. To help users protect their earphone investment, the Comply Sport Plus tips feature a sweat guard that prevents moisture from entering the earphones’ sound port. WEBSITE: WWW.COMPLYFOAM.COM.AU

New-season Canterbury tee Every man needs a classic casual tee in their wardrobe — and Canterbury’s Plain CCC Logo T-shirt fits the quota perfectly. Featuring a classic design and breathable fabric, this tee will become your wardrobe favourite from day one. The crew neck tee features a rib knit neck. WEBSITE: WWW.CANTERBURYNZ.COM.AU

World first for men’s swimwear Research indicates that 60 per cent of Australian men do not feel comfortable wearing traditional swimwear. Most cite the thin fabrics used, lack of reasonable hold and show through, especially when coming out of the water, as the main reasons they would not wear traditional swimwear styles. Australian active fashion label BCNÜ has developed a world-first and launched a range of swimwear engineered using two layers of special high-density polyamide fabric. This unique fabric looks like neoprene, yet is more tear-resistant and dries faster. This gives men the confidence of a superhero, thanks to the thicker fabric, more support and no more show through. The adjustable toggle is certified to be rustand corrosive-free from salt and chlorinated water. WEBSITE: WWW.BCNUCLOTHING.COM

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