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Luke Rockhold Train like a UFC Fighter

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E R SH R

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! S AB lan P n o i t c A ck Your 6-Pa

Weight Loss Mind Tricks

TORCH

3800KJ AT LUNCH

Beat Back Pain


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In This Issue 12.16

On the Cover p44 10 WEIGHT LOSS MIND TRICKS Ditch that stubborn winter padding with these simple but stunningly effective tips.

p54 TORCH 3800KJ AT LUNCH Forget that plodding lunchtime jog – go short and sharp for maximum effect.

p108 SECRET SEX CONFESSIONS p124 SHRED YOUR ABS! Thirty-one days to a cobbled six-pack – no sit-ups required!

p133 RULE THE BARBECUE Move past burnt snags and soggy onions. Be lord of the tongs with this how-to guide.

p142 BEAT BACK PAIN This classic gym move does more than build muscle in all the right places.

p148 BUILD MUSCLE FAST! MH COVER GUY LUKE ROCKHOLD PHOTOGRAPHED BY JASON IERACE

10

DECEMBER 2016

A stick-thin MH staffer gives you a blueprint for stacking on size in short time.

PHOTOGRAPHY: JASON IERACE; GROOMING: KIMBERLEY FORBES

A thousand women tell you what they’re after in a man. Hint: time to visit a tattoo parlour.


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In This Issue 12.16 Sections

12

p19

p25

p36

p71

p92

p141

ASK MH

USEFUL STUFF

PERSONAL BEST

MH LIFE

FEATURES

ELITE

Muscle

Nutrition

Style

p26 FORGE BIG SHOULDERS

p32 A MAN, A PAN, A PLAN

p71 SHINING EXAMPLES

Sculpt a superhero silhouette and boost your functional strength with these three moves.

A sausage-heavy German classic with minimal washing up? Gesundheit!

These sunnies are gauranteed to put a smile on your dial. (We have scientific proof!)

p46 PUT A SPRING IN YOUR STEP

p56 END A TOXIC RELATIONSHIP

p74 SEXY BEASTS

This dynamic body-weight move will build head-to-toe muscle. Hell of a party trick, too.

Is organic food worth the hefty price tag? This MH writer decided to shell out and see.

Buying a new watch? It can be a jungle out there. Here’s your hunter’s guide.

p48 TO ROLL OR NOT TO ROLL?

p58 FILLETS-O-FIT

p84 GROOMING HACKS

Foam rolling has been billed as the cure for DOMS. But is there gain in all that pain?

Whatever your muscle goals, this old-school summer favourite should be on your menu.

The summer sun can be hell on skin. Protect yourself with these genius tips.

Health

Sex

Fitness

p32 SECRETS TO TRUE HAPPINESS

p28 RELAX! SEX SHOULD BE FUN

p51 WANT TO TAKE THIS OUTSIDE?

Don’t let the office get you down – hit the Christmas break on a high with these tips.

Stressed in the sack? We bring some straight-talking women in to sort this out.

Hitting a trail with a pack on your back can fortify your body while soothing your soul.

p34 MEDICAL SPEAK

p34 LACE HER EXAM

p92 THE FIGHTER

These four statements will save time in your GP’s office. They might save your life, too.

The dos and definitely-do-nots of buying lingerie for your girl this Christmas.

For UFC star Rob Whittaker, fighting is about breaking free, not brute force.

p117 HEALTHY BODY, HEALTHY MIND

p61 SAFE OR SCREWED?

p100 THE LONG HAUL

Heed the lessons of these three depression survivors and keep the black dog at heel.

Played the field back in the day? Read this to find out whether you should be worried.

4989 kilometres. 5720 laps. One New York City block. Yep, this race is real.

DECEMBER 2016


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minium on a loy as An na erence et h his hi ott e ui s m an elo l p e o and patt er’s

UDOR n-hou mo eme m MT M O ng po er erve d byy a rtia a os o la s n nc it c t fi b S s Chr Ch hrono e I s (CO O

WA C A CH.C H COM O


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Roll with the punches. Suck it up. Grin and bear it. Don’t let the bastards grind you down. Unfortunately, the standard tough-guy rhetoric isn’t always that helpful. Statistics show that huge numbers of Australians regularly struggle to cope with daily life. One in ive of us will experience a mental illness in any 12-month period. Anxiety disorders meanwhile afect about 14 per cent. Despite the prevalence of these issues, not much has really changed. Most men remain unwilling to betray signs of emotional vulnerability or weakness. Instead we bottle up our feelings, lash out, self-medicate or worse (six men die by suicide in Australia every single day). Something has got to give. That’s why this issue marks the start of our campaign, Healthy Body, Healthy Mind (p117), to change perceptions of mental health. In it, NRL lyer Darius Boyd opens up about his ongoing battle with depression. Former politician John Brogden talks candidly about how he regained his equilibrium following his suicide attempt. Choirboys’ singer Mark Gable discusses the inner turmoil that set him on the path to self-destruction. Their tales show how even high-performing men at the top of their games can easily become unmoored and overwhelmed. But their stories also prove that communicating your troubles and seeking help can lead you to a better place. In tandem with this, MH has devised our own ive-point mental health pledge to help you improve your own well-being and that of those around you. Ultimately, we need physical and mental health to be given equal billing, and that starts with you. Talk is cheap; it’s action that will save lives.

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k LIFE QUESTIONS, ANSWERED Q I’m strong, but rubbish at overhead lifts. What’s up? JA

Q Will a base tan protect me against skin cancer? TC IT’S A FAIR QUESTION, when you consider that 46 per cent of men surveyed by dermatology scientists consider this is a perfectly acceptable way to dodge any damage. But you couldn’t be more wrong. And if that scares you, we’re not sorry, because it damn well should. Starting beach season with the delusion that laying down some base bronzing somehow enables you to withstand UV rays is skin suicide. Use a decent SPF like the smarter 54 per cent.

Brush up on the facts: there’s no such thing as a protective base tan.

Nailing yo our T-shirt muscless is all well and good, but b without strong shoulders you’re adding masonrry to a sandcastle. Weak shoulders are common to offfice workers, with e leading to hunched posture tightness and poorr mobility. The trick is to introduce movves that employ a n to your workout. full range of motion mer Ryan Lochte US Olympic swimm out such moves (if knows a fair bit abo less about international diplomacy): “To strengthen my shoulders I do ‘I’, hree sets of 10. ‘Y’ and ‘T’ raises: th bells, leaning Hold some dumbb ack straight. Raise forward slightly, ba your arms straight out in front [I], at en out to the sides 30 degrees [Y], the ... [T].” Shoulder the burden b

Q I’ve been train ning for a 200km bike ride. How can I tell if I’m dehydrated? CP A new study found that fluid loss for men in a 160km cycling event ranged from 4.9-12.5 litres. So there’s no blanket hydration advice. Instead, look for these signs, says sports medicine and performance specialist Rob Pickels. 1. Elevated pulse If your heart rate’s 15-20 beats per minute higher than usual, your heart is compensating for the reduced blood volume by beating faster. 2. Swimming head If you get dizzy standing up, blood isn’t reaching your brain fast enough. Low blood volume is to blame. 3. Saggy skin Pinch the skin on the back of your hand for a few seconds. If you’re adequately hydrated, it’ll snap back immediately. 4. Stinking urine If your urine’s dark and smells like a bus station bathroom, drink more. >

DECEMBER 2016

19


Ask MH

LIFE QUESTIONS, ANSWERED

Q I hate ironing. What’s a quick way to get wrinkles out of my clothes? TB EASY FIX HERE. Just grab a bath towel, soak it in water, wring it out and toss it into the dryer with a few of your creased items for 10 minutes on high. “The water in the towel turns to steam, and that moisture, combined with the tumbling, pulls the wrinkles out of your clothes,” says Leslie Reichert, author of The Joy Of Green Cleaning. Not convinced? Outsource your ironing – and other domestic drudgery – with Airtasker (airtasker.com).

Q I’m confused – how many eggs can I eat per day without sending my cholesterol through the roof? LB Crack with confidence, LB. As well as being a stellar source of protein and numerous micronutrients, eggs have a negligible effect on your LDL (bad) cholesterol level, while tending to nudge up your HDL (good) cholesterol, says Professor Manny Noakes, research director for the food and nutrition flagship at the CSIRO. Noakes says you could eat two eggs three times a day – in other words, use them as your major protein source at every meal – without doing yourself harm. “More important than quantity is what you’re serving them with,” says Noakes. Spinach trumps snags, Einstein. 20

DECEMBER 2016

Q There’s a popular soup place near my work. What should I order? BS In general, soup – especially when paired with a salad that has added protein – is one of your best food choices for health, fitness and especially weight loss, because you’ll feel satisfied on fewer kilojoules. “Go with a broth-based soup that has a lot of vegetables, beans and protein,” says nutritional scientist Barbara Rolls. “It’s more nutritious and satiating than a cream-based or single-ingredient soup.” One thing to watch out for: soup – especially the canned variety – is often loaded with surprising amounts of salt and sugar, so seek out a nutrition info sheet. If you have a health condition such as hypertension, heart disease or diabetes, make your selection according to your doctor’s guidelines.

Strike before the iron gets smoking hot – toss your shirts in the dryer instead.


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If you know your macchiato from your espresso, you probably take your coffee seriously. So the launch of the new Nespresso Creatista machine is big news for Australian coffee aficionados. The Creatista machine lets you create your favourite coffee every time. It even heats your milk hands-free to the perfect temperature and consistency, for silky smooth foam.

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Tons of tips, tricks and strategies for life 12/2016

HOURS TO TRADE YOUR DAILY GRIND FOR AN EASY RIDE

Proposing an early departure from work as a strategy for improving your mood might seem somewhat facile – a bit like prescribing an early night for exhaustion. After all, there’s a valid reason you’re still miserably grinding away into the small hours – you’ve got too much work to do. However, recent studies suggest this might not be the most astute approach. Research hers working with nurses in Sweden found that t a six-hour working day not only made emplo oyees 20 per cent happier (quelle surprise!) ) but, crucially, increased productivi ity during that period by 64 per cent. Empl loyees in the study also took half as much sick leave as those in the t eight-hours-aday club. The net result? Th hey worked les ss but got a lot more done. Granted, , it might be a struggle to t get your new 3pm 3 finish time signe ed off by HR, but next time t you decide to pull a lat te one in the name of efficiency y, don’t forget that a timely clo ocking-off today could spare ur spent staring blankly into you an hou ee tomorrow. It is at work as it is your coffe m: go hard, then go home. And try to in the gym way out, won’t you? smile on your y

DECEMBER 2016

25


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NUTRITION KNOW-IT-ALL Jacqueline Alwill Adv Dip Nut Med

Q I’m subbing out eggs a

couple of times a week for no-added-salt baked beans. Good play? CV

THE MUSCLE GUY

F E BIG

LDE

They carry a hefty load. Make sure they can handle it By BJ Gaddour, PT and fitness expert

Every day is a shoulder day. I say this all the time because I mean it. Your shoulders play a huge role in every upper-body lift – hell, they engage every time you hold a weight. These moves will strengthen them, lessen your injury risk – and improve your profile in a T-shirt.

It depends on the baked beans. If they’re tinned, check the panel to see if they’ve been enriched with sugar to improve flavour. Generally speaking, beans are a really good source of plant-based protein – and a great way to diversify your breakfasts. In a perfect world, you’d cook up your own big batch from scratch on a Sunday – combining beans with tinned or fresh tomatoes, herbs, garlic and chilli – then freeze it in portions so you have a no-brainer brekkie at your fingertips.

Q What would a switch to raw

milk do for me? AS

MUSCLE SNATCH AND OVERHEAD PRESS The snatch is fast and explosive; the press, slow and controlled. Varying speeds builds muscle. Do It Grab a barbell overhand. Pull the bar straight up and overhead. Then lower it to your shoulders and press it back up. Return to the start. Do 3-5 sets of 6-8 reps; rest 2 minutes between sets.

The Best Cure for Muscle Pain

26

DECEMBER 2016

SINGL -ARM OVERHEAD CARRY Holding a weight overhead restricts blood flow to your arm and shoulder, stimulating muscle growth. Plus, your abs will have to work extra hard. Do It Hold a dumbbell in one hand overhead, arm straight. Walk for 30 seconds; switch arms and repeat. That’s 1 round. Do 10 rounds for a killer finish to your workout.

TRX SHOULDER RAISE SERIES This works the rear deltoid and mid and lower trap muscles, which guys tend to neglect. Do 10 reps, slow and controlled, in between intense exercises or as part of your warm-up. Do It Grab the handles of a TRX and lean back, your body and arms straight. Make a T, Y or Y shape with your arms. Mix up the letters from rep to rep.

Whose advice should you take after straining a muscle at the gym? To subdue pain and minimise damage, do you apply heat or grab an ice pack? A recent study from Loma Linda University seems to settle it: doing either immediately after a workout can improve muscle healing, but cold applied either right away or 24 hours after the workout tames pain best. The worst choice: doing nothing.

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Raw milk doesn’t undergo the homogenisation, pasteurisation and heat treatment that potentially damage the nutrients in milk – and it’s just been made legal in Australia. But I wouldn’t get hung up on raw milk. I’d choose a good, full-cream organic milk, which you can be sure comes from healthy cows and delivers better nutrition than a non-organic milk. My other tip would be to diversify your milks. One week you might alternate between almond milk and dairy milk, then in another week you could sub in oat, walnut, coconut or even goat’s milk. The more you diversify your nutrition, the more you’ll optimise your health. And delight your tastebuds.

Percenta e increase in the amount of junk food dieters ate when shown a ne ative messa e (it’s evil) compared to a positive one (tasty). So embrace the ood in bad food. SOURCE: CORNELL UNIVERSITY


“Create your own path” Mick Fanning Pro Surfer & Entrepreneur, wears VAN HEUSEN Classic fit

THE MENTORS

Life & style advice from those who live it vanheusen.com.au/thementors


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. NO STRAINS, . . . NO GAINS . . . Make sure your probiotic . packs these proven . . beneficial strains . . . . L ACIDOPHILUS A revealing survey pulls . Essential to human health, . . back the sheets on men’s lactobacillus acidophilus . . boosts digestion and aids biggest worries . . cholesterol balance. . . . . L RHAMNOSUS GG . . This potent strain is a . powerful immune-system . . aid, allergy fighter and . . regulates blood sugar, too. . BED . R MOST IN . T MEN FEA s an STI. A H W . L HELVETICUS My partner ha . . ach orgasm. The starter culture for Swiss . rtner won’t re pa . y nt M . cheeses, it has been shown ht get pregna ig m e sh . k; brea . to increase both sleep condom will y M . on . too so quality and duration. I’ll ejaculate . -of. rn tu a dy . bo d my naked . fin ill w r ne rt . My pa . B LACTIS . le to get hard I won’t be ab . Bifidobacterium lactis helps x. . se at d ba I’m . the body absorb vitamins . l. al . penis is too sm y and minerals. It is also M . . experienced . known to combat tumours. ill think I’m in w r ne rt . pa y M . ter sex. af d ar kw aw . It’ll be . LINE DOCTOR . PERDRUG ON SOURCE: SU . . . . . . 1 + 3 5 . . Women are on top in this STIs are women’s top fear, too! . . category; it’s their No. 2 fear. “This is why we insist on the . . Keep on working out, install a condom,” says Allison, 28. “It . dimmer switch and don’t worry. helps both of us feel safer, and . . Really. “If you’re in my bed,” it helps me relax.” Lower the . . says Amanda, 31, “I’ve already small risk of breakage by not . How many . decided you look just fine.” using old ones and leaving . . room at the tip. times more . 6 + 7 + 9 . . likely men are 2 + 4 Worrying about getting it up . . isn’t just an age thing; it’s a fear “Men are obsessed with not . than women to need a foreign . any guy can face. Experts say coming too fast and making . . relaxing is key, but knowing sure I climax,” says Marta, 32. body embedded in their eye to be . that doesn’t really help. “I’d tell “But it’s really not that big a . . removed by an optometrist. him, ‘Relax, we’ve got all night. I deal! Want to make sure I get . . have some ideas,’” says Deidre, there? Let’s just take our time SOURCE: MEDICARE . . 25. Works for us. – and start with your tongue.” . . . ......................... . ......................... . ......................... . .. . .. . .. . .. . .. . HOW TO DIE WITH A DUMB SMILE ON YOUR FACE .. .. . . .. Taking too many selfies won’t just make you look like a wanker – it . .. . .. could also get you killed. In a study review published in the Journal . .. . .. , researchers noted multiple deaths and injuries of Travel Medicine . .. . .. from falls, animal attacks, and road and pedestrian accidents. . .. Many were sufered by people who were looking at themselves . .. . .. and not where they were going. Remember: Siri isn’t smart enough . .. . .. to politely say, “I’m sorry, Dave, but there’s a 10m python behind . .. . .. you”. Yet. . .. . .. .............................................................................................. .............................................................................................. ..............................................................................................

EL ! SE LD BE F

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DECEMBER 2016

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. . . . . . . . . . . . Podcaster Marc Maron on the art of keeping the convo going . . . Marc Maron has had more than 700 illuminating conversations. On his . . n (over 6 million wildly successful podcast WTF with Marc Maron . . downloads a month), he’s chatted with everyone from Iggy Pop to . . Barrack Obama. He’s coaxed comedians into confessing dark . moments, navigated awkward conversations with old friends and . . gotten answers from a big shot who didn’t hire him. Whether it’s small . . talk with a neighbour or a deep discussion with a mate – listen up. . . . . . 1/ Be Totally Unprepared 2/ Shut Up and Listen 3/ Avoid the Obvious 4/Over-share . Maron never plans and “In the first 200 The guest was Keith Listening is only half of . . doesn’t use notes. podcasts, I wouldn’t Richards; the topic a conversation. “You . . “Th ’ a bi “There’s big shut h t th the hell h ll up,”” h he should h ld be b drugs, d right? i ht? can sett the th tone,” t ” say . . diference between says. But then he Wrong. “The last thing Maron. “If they seem a . . asking questions and noticed the Keith wants to talk little uneasy with . having a conversation,” conversations became about is drugs,” Maron sharing, talk about . . he says. And a scripted more compelling when says. “If you go against yourself.” It’s a risk . . chat isn’t necessarily a he wasn’t eagerly that and ask him things worth taking. “They’ll . . good one. “The best waiting to speak. You he never gets asked, either be, ‘Oh wow, . . conversations don’t go can be supportive you’ll often find a good luck with that,’ or . according to plan,” he without saying a thing. sophisticated, they’ll be like, ‘Really, . . says. Going in cold “They might not be intelligent, funny guy.” that happened to you, . . forces you to be asking you for help. To learn about too?’” Maron says. . . present. That’s when They might just be someone, deviate from . . you might learn wanting to be heard. the predictable. . something about the Listening can be a . . other person. tremendous help.” . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Percentage increase in stroke . . . risk for people who don’t eat . . . breakfast versus those who . . . do. An early-morning feed . . may help prevent morning BP . . . spikes, so keep boiled eggs in . . . the fridge to grab and go. . . . SOURCE: STROKE . . . . ........................... .... .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. DECEMBER 2016

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ONE MAN’S QUEST FOR . . . TRUE FITNESS Tim Wilson 2016 MH Man winner

FOR THE PAST three years I’ve been working as a guide on the Kokoda Trail in Papua New Guinea. Whenever I meet the trekkers about to take on this 96km slog, I quickly get a sense of the attitude that each of them has shown up with. This attitude is a clear indicator of how they’re going to cope over the days ahead. There are three types of mentality I see. And let me tell you, it’s only one that has a 100 per cent success rate – and it’s the one you want to apply to the everyday. But let’s look at the misguided first. The complacent. “It can’t be that hard . . . can it?” These guys have turned up unprepared – physically and mentally – and Kokoda is going to bite them. The overconfident. “It won’t be that hard.” Always making statements, never asking questions, these arrogant guys will grab any excuse for a dickmeasuring contest. And the guy I love to see? It’s the quiet achiever. He’ll barely open his mouth before we set of, except to seek advice. He’s done the hard yards in training. He’s ready. Look to surround yourself with these people. @timmywilsonhealth

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. . . . . . MUSCLE MECHANICS . . . . Use Half Measures . . . For Bigger Biceps . . Training with a full range of . . motion might make you stronger. . . But partial reps get you just as . . big, faster . . . When Brazilian researchers had . . two groups complete 10 weeks of . biceps training – one lifting with a . . full ROM, the other curling heavier . . over just the middle 50 per cent of . . the movement – both built the . . same amount of mass. Magic! . ......................... .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. ..


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. . . . . . . . Set Yourself Straight . . . Career in a slump? Check your posture. . . Researchers at the University of Auckland . . found that slouching can sabotage your . . work performance. Study participants who . slumped had lower ratings of self-esteem . . and mood, and higher ratings of anxiety . . during mock interviews than those who sat . . upright. That’s because sitting up straight . . may help build resilience to high-pressure . situations, the researchers say. . . ................................ .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. ..

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Fresh bratwurst needs a good simmer and sear to cook through and crisp up. Bacon adds, well, bacon. Now all you need’s a stein – and televised cricket WHAT YOU’LL NEED W • 1 cup low-sodium beef broth or chicken broth

HOW TO MAKE IT In a large, nonstick frying pan on medium-high heat, add the broth, brats, bay leaf, peppercorns, coriander and garlic. Simmer, turning the brats every now and then, until the liquid is gone, 10 minutes or so. Then toss in the onion, kraut and bacon; cook, stirring occasionally, until everything looks well caramelised and the bacon crisps, another 5-7 minutes. Serve with copious amounts of mustard; eat around the bay leaf, peppercorns and garlic. Feeds 2. Per serving 2629 kilojoules, 26g protein, 14g carbs (4g fibre), 52g fat

• 4 bratwurst links • 1 bay leaf • 3 black peppercorns • ½ tsp coriander seeds (if you want) • 2 garlic cloves, peeled • ½ medium yellow onion, thinly sliced • 2 cups sauerkraut, drained • 1 strip thick-cut bacon, diced • Mustard for serving

Found! The Secret to True Happiness That elusive sense of contentment is well within your grasp

Know When to Clock Off Working overtime is fine, but once you reach a salary level you’re okay with, leaving on time should be your bonus. Research shows that earning more than $80,000 isn’t likely to increase happiness.

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DECEMBER 2016

Use Your Annual Leave People who plan their time of say they feel better about their finances, health, success and relationships. But 40 per cent of workers don’t use their full allotment. That’s like turning down free money and stress release.

Make Time to Laugh Frazzled at work? Go straight to video. In a Journal of Labor Economics study, people who watched a 10-minute comedy clip were 13 per cent more productive than those who didn’t.

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Percentage of GenXers (ages 40-51) who admit they’re afraid of growing old. Almost half are doing everything they can to fight off physical ageing. SOURCE: MINTEL MARKET RESEARCH


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................................... ................................... ................................... ... ... ... ... ... ... ... ... ... ... . ... . ... ... ... ... ... ... ... ... ... ... ... Alice Treloar ... ... ... ... ... ... ... ... ... ... ... ... Q Would you adios a guy who ... ... doesn’t hit it of with ... ... your folks? BW ... ... ... Not every woman respects or ... ... needs their parents’ praise, BW, ... ... but as a generalisation, few ... ... opinions matter more than those ... considered family (whether that’s ... ... Mum, a step-sister or friends ... ... adopted as part of the DNA ... ... lineage). They can see things ... ... that loved-up fools are blind to. ... Is a parental shun enough to ... ... walk? Not even Nostradamus ... ... can predict that. As a general ... ... rule, make a decent efort with ... ... the ’rents. Even if you aren’t ... particularly fond of them, good ... ... intentions could be enough ... ... to pardon any folk-related ... ... disapproval. ... ... These statements will save ... ... time – and perhaps your life ... Q Any rules about buying ... ... lingerie for my girl? ST ... ... “My mum has “I was a lifeguard “I’m still at my “I’m on call at ... ... A handful. Buy in store to ensure pre-diabetes.” as a teenager.” uni weight.” work 24/7.” ... you’re gifting quality goods. Her ... ... lady bits need to breathe, so ... It’s not just a Talking about the Do you dig ditches or Now your doctor won’t ... opt for cotton or lace. Don’t be ... conversational tidbit. hassle you about health conditions your sit at a desk? Do you ... afraid to ask for help from staf. This info is relevant exercise, Morris says. parents are regularly take it home at night, ... ... Guesstimating her cup size won’t because skin cancer Throw in “always use a screened for and the literally or figuratively? ... cut it. Suss out what she already ... can take 20 years to condom”, “no drugs”, medications they take Long hours and ... owns to get a feel for style – on ... develop, Lamm says. and “tried a new kale is always a good idea. wrecked sleep can ... the clothesline not in her drawers, ... Also, talk about how recipe” and you’ll be These details can and explain a lot. The ... you creep. Play it safe. Being much time you spend out in 10 minutes. Not should afect your doctor can help you ... ... overly adventurous is only good at the beach or bragging! You’re just minimise the efects, own testing schedule, ... for base jumping and eating ... playing golf or tennis. being eicient – and says Dr Steven Lamm, says leading primary ... unrefrigerated salami in summer. ... And mention how maybe becoming her a men’s health care physician Dr ... Keep the receipt. She’ll never ... wide your hat brim is. favourite patient. specialist. Charles Morris. ... wear crotchless knickers if you ... .............................................. get the wrong colour. .............................................. .............................................. .. .. .. .. .. . . THE GOOD, THE FAD AND THE UGLY .. . . Not all fats are equal. The American Heart Association reveals those to devour and those to disown .. .. .. .. .. .. .. .. .. IT ON THICK CURD YOUR BEYOND THE HYPE GET FROZEN OUT Percentage of male tertiary ... ... LAY Smear toast with ENTHUSIASM A little goes a long way. The artificial trans fats Polyunsaturated fats in fat Coconut oil’s sat fat is in that frozen margherita students who received oral ... ... monounsaturated tofu contain omega-3 fine to a point, but with pizza are a diabetes . . from peanut butter. It sex during their last hook-up. .. .. reduces bad and raises and omega-6, which 20 per cent more spark plug on a par with . . good cholesterol to benefit both heart and kilojoules than butter, sugar. Overindulge at SOURCE: CANADIAN JOURNAL OF . . HUMAN SEXUALITY brain. Another reason don’t let its cred make your peril. . . slash your risk of CVD .. .. and stroke. for vegans to be smug. you portion-size blind.

THE GIRL NEXT DOOR

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Hitting The Canvas Archibald Prize-winning painter Vincent Fantauzzo is a man of many talents – and considerable weakness. Discover how focusing on your strengths can help you overcome the toughest obstacles [ BY BEN JHOT Y

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DECEMBER 2016

PHOTOGR APHY BY

JAMES GEER ]

Vincent Fantauzzo is going to work on a loor-toceiling ball in his studio space on the 10th loor of a high-rise building overlooking Melbourne’s Albert Park. As he throws crisp, straight punches at the blurring leather ball, he ducks and weaves in front of a giant portrait of an indigenous woman he painted last year. It would seem to be as close as Fantauzzo’s two worlds are likely to come to colliding. But although the pursuits may seem distinct, if there’s one thing the acclaimed painter has learned from a decorated career in portraiture, it’s that everyone you meet has hidden depths. The man himself certainly has a few – he’s a multiple Archibald Prize People’s Choice winner, boxing enthusiast and chef – not that you’d immediately glean these talents when you irst meet him, so humbly and softly spoken does he come across.


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PERSONAL

BEST

A portrait of the artist as a fit man

DECEMBER 2016

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TACTICS

you’re the kind of bloke who wants to create the richest, most vivid self-portrait that you can. HIDE OR SEEK

Portrait gallery: artist Kudditji Kngwarreye. Top right: wife Asher Keddie. Bottom right: actor Brandon Walters.

This has perhaps got something to do with the condition Fantauzzo has spent half his life hiding from – a condition he continues to struggle with to this day. That he’s ended up here in this paint-flecked office-cum-studiocum-gym, is just one of many unlikely outcomes for a kid from a poor family who grew up with severe dyslexia. “There were so many ways to go down the wrong track,” says Fantauzzo quietly, as he looks back on his peripatetic childhood. “I might have become a drug dealer or I could have worked in a factory. But I had bigger dreams. The problem was I couldn’t speak about them because I had no confidence.” Fantauzzo still needs help to compose an email. His memory compares unfavourably with a sieve. He meets people and promptly

forgets them. He says he’ll call and he doesn’t. Yet at the same time, he can focus intently on a painting for 10 hours and produce something astonishing. “There are great gifts that come with dyslexia and really difficult obstacles,” says the 39-year-old, who lives in Mt Macedon with his wife, actress Asher Keddie and six-yearold son Luca. “It doesn’t matter how much you try and learn, it’s always there.” Your mind probably works a little differently to Fantauzzo’s. But one thing you have in common – you’ve got deficiencies. What Fantauzzo’s been able to do better than most is find ways to work around his weaknesses while seizing the opportunities created by his strengths. The result is a life that offers lessons anyone can apply, particularly if

I MIGHT HAVE BECOME A DRUG DEALER . . . BUT I HAD BIGGER DREAMS 38

DECEMBER 2016

Son of an Italian father and Irish mother, Fantauzzo was born in the UK before moving to Melbourne when he was six. One of five kids with a single mum, he moved maybe 20 or 30 times around housing-commission homes scattered throughout Melbourne’s working-class northwest. Unable to read or write, at school he was regarded as stupid and put into special-ed class. “Dyslexia affects different people in different ways,” he says. “Numbers, words or memory. I kind of got it all.” So severe was his disability he had to follow the bus home because he couldn’t remember the route. He could barely even write his address. Inevitably he rebelled. Better to be the bad boy than the dumb kid, he reasoned. In high school it got harder to hide his academic shortcomings. By year 8 he’d been kicked out. “I kind of let it happen so I wouldn’t have to deal with it.” It was around this time that Fantauzzo’s life could have come unstuck. He could have got into drugs, like so many kids in the surrounding commission homes did back then. He could have joined a gang – there were plenty around. Where these paths would have led is anyone’s guess, although Fantauzzo knows where many of his peers ended up. “I saw a lot of kids kill themselves, get psychosis from drugs, end up in jail,” he says, before adding that there were others that went on to make something of their lives.


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TACTICS

Fantauzzo was one of these lucky ones. He found boxing, training at a gym in Essendon run by the late Jack Rennie, who’d trained Lionel Rose. Outside the ring he also dabbled in jiu jitsu and taekwondo. “Boxing and martial arts kept me out of trouble,” he says. When he wasn’t boxing, Fantauzzo was painting, drawing or covering any blank wall he could with graffiti. He also worked in restaurants. “I knew how to do that without having to read,” he says. Determined to escape the poverty of his upbringing, at 17 he took his first big risk, scamming his way into uni at RMIT by forging some high-school certificates. “When you’re dyslexic and you’re always hiding something you learn to hustle a little bit,” he says. Getting in was one thing. Dealing with the theory of his fine arts course was another. “I’d never been to an art gallery,” he says. “I didn’t even know who Picasso was and I just couldn’t do the written work.” He managed to get all the way to his third year without anyone noticing, knocking out portraits and pieces of sports memorabilia for money so that he could pay fellow students to do his essays. It couldn’t last. One of the papers he submitted turned out to be plagiarised. “I had to come clean and either say that I plagiarised it or that I couldn’t do the work,” he says. After so long hiding his great weakness, Fantauzzo was finally forced to confront it. He got some testing done. Turned out he wasn’t stupid after all. He just had a crippling learning disability. Some of the staff wanted to expel him. Others were supportive. Ultimately he was allowed to finish his degree and, with the help of a disability liaison, eventually went on to complete a Masters. At the same time he learned a life-long lesson: there’s only so long you can run from your weaknesses. Whether it’s a fear of public speaking or you just never learned to swim, your life shrinks when you refuse to seize the opportunity that is right there in front of you. Maybe one day you’re called on to be best man at a mate’s wedding and you freeze. Or you keep making excuses for why you never want to bodysurf at the beach. The sooner you tackle your weaknesses, Fantauzzo says, the sooner you’re likely to find yourself on a path that leads to fulfillment. As Fantauzzo discovered, it could even be the making of you.

as it can be, it needn’t limit you. He’s also not shy about revealing other sides of his personality, rejecting the notion that your job should define you. “Every time I paint someone I learn something from them,” he says. “It could be the athlete who’s into poetry, the musician who likes fast cars. I think sometimes people are afraid to put their interests out there because they’re afraid of being judged.” Where two of Fantauzzo’s interests intersect is in his portraits of athletes, such as Geoff Huegill, Neale Daniher and Layne Beachley. In their single-minded pursuit of excellence he sees similarities with artists like himself. “There’s a strength of mind and an ambition that you need in the art world as well. You need to be able to push yourself beyond what you think you’re capable of to

paint for 10 hours straight or challenge yourself to follow a dream.” It’s a mindset anyone who wants to live a bigger life needs to master. It’s also a reminder that your skills in one area are often transferable to others. The trick is being able to recognise opportunities and jump on them, something the kid who grew up with dreams he couldn’t articulate now does instinctively. “Having not had those opportunities as a kid, now if a door opens I like to try and go through it,” he says. As Fantauzzo has shown, being open to opportunity allows you to build a rich palette of pursuits that ultimately add depth, colour and layers to your life. The downside? Even the best artist may struggle to capture them all.

BODY OF WORK Fantauzzo works out every day in his studio for half an hour. “It’s brutal, fast, aggressive and explosive, then it’s done,” he says. Do this workout five days a week to create a body of brutal realism

DEPTH OF FIELDS

Fantauzzo is no longer hiding. These days he likes to get on the front foot about his problem, both to flag any potential awkwardness caused by his memory problems and to set an example for others suffering from dyslexia that, as difficult

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Skipping

Floor-toceiling ball

Chin-ups

Push-ups

Rotate through each of these exercises for 2 minutes until you’ve done 8 rotations, then repeat.


HEALTH

WHAT HAPPENS WHEN . . .

I Refuel Post-Workout? 0.7

Our devotion to the changing-room protein shake has made sports nutrition brands very rich indeed. But how does protein actually work? And how much of the stuf do you really need?

01

02

03

HUSTLE & MUSCLE

KNOW YOUR NUMBER

BREAK THE WINDOW

Think the weights are a slog? Your insides work just as hard to transform that pain into sleeve-splitting gains. “Strength training causes micro-tears in muscle fibres,” says Dr Colin Wilborn from the University of Mary HardinBaylor, “prompting the immune system to send a work crew (growth hormone and stem cells) and repair material (amino acids).” These handy AAs from your scrambled eggs weave freshly made fibres called myofibrils, in turn making the muscle even bigger and stronger.

You don’t need Rain Man-grade multiplication skills to work out your optimum amount of protein: the average desk-dweller requires just 0.8 grams per kilo of body weight, while training five times a week warrants at least 1g, with the same figure required for fat loss, else you’ll shed muscle, too. Looking to bulk? Aim for 1.5-1.8g. Dr Mark Tarnopolsky from Ontario’s McMaster University notes elite athletes flourish on a daily dose of 1.7g per kilogram.

“When you work out, your muscles are primed to respond to protein,” says Dr Jeff Volek, of the University of Connecticut, but the exact duration of the post-workout window is still up for debate: some claim it’s as short as 20 minutes, while a McMaster University study showed it can last up to 48 hours. Until the boffins see eye to eye, it’s best to sink a shake shortly after your workout. The American Journal of Clinical Nutrition identified 20g as the optimal dose for maximum muscle growth.

05 04 CARB YOUR ENTHUSIASM Protein gets all the glory, but there’s no “I” in “muscle”. “The idea that muscle-building is only about protein is a big misconception,” says performance nutritionist Becky Stevenson. “Carbs are vital to the process, too. If you don’t have enough carbs, your body will eat into the muscle you already have for fuel.” Ratio-wise, 3:1 carbs to protein is optimum for maintaining a lean physique, whereas 4:1 is king for packing on size.

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A University of Texas study found that hoovering up 90g of protein in a single sitting provides no greater benefit than consuming 30g. Study author Dr Douglas Paddon-Jones suggests you think of your body as a fuel tank: “There’s only so much you can put in to maximise performance; the rest is spillover.” Spreading your grams will reap more benefits, with the added bonus of keeping you sated for longer – those who eat a protein-rich breakfast are proven to eat 800 fewer kilojoules a day.

WORDS: SAM ROWE; ILLUSTRATION: PETER GRUNDY

TOP UP YOUR TANK


Avaliable at


HOW TO LOSE

ONE KILO BEFORE YOU SHED 5, 10 OR 25 KILOS, YOU NEED TO LOSE THAT FIRST ONE. THINKING SMALL CAN LEAD TO BIG CHANGES

Losing weight is easy. We’ve all done it half a dozen times. Problem is, it’s usually the same kilos we’re peeling off and packing back on. Research shows that about 80 per cent of people who drop 10 per cent of their body weight aren’t able to maintain that weight loss for a year. So ask yourself this: will you be able to follow your special diet not only today but every day this month? “Transitioning from ‘anything goes’ eating habits to a strict diet is like going from a bicycle in the country to a manual Ferrari on an Autobahn,” says Dr Krista Scott-Dixon of Precision Nutrition. “You might manage for a while, but eventually you’ll crash.” So instead of aiming for a lofty target, set this manageable goal right now: I will lose a kilo. Choose just one healthy habit from the options on these pages and practise it for two weeks. That’s the amount of time people need to implement a new behaviour into their lifestyle, says Scott-Dixon, and for the behaviour to lose its stress factor. After two weeks, the behaviour often becomes automatic. From there, maintain the initial healthy habit and adopt another for the next two weeks. Repeat until your workmates have trouble recognising you.

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WEEKS 1 + 2 Put the Fork Down

WEEKS 3 + 4 Move Every Day

Start with something simple. Research consistently shows that being mindful at meals helps you eat less. Dietitian Brian St Pierre usually starts his clients off with this advice: put your fork down after every bite and consciously chew slower. With something like chicken, aim for 20 chews; for an apple, aim for 10. Over the course of a day you’ll take in about 1000 fewer kilojoules, St Pierre says. That may not seem like much, but it adds up over time and helps you shed fat while still feeling full and satisfied.

Of course, you need to exercise more, too. According to data from the US National Weight Control Registry, nearly 90 per cent of people who lost weight and kept it off did so by combining diet and exercise. Remember, small steps: aim to walk, run or lift three days a week for 30 minutes. The form of exercise you pick doesn’t matter, as long as it’s the one you know you’ll do most often. Find an activity you enjoy and do it as consistently as you can. As a benchmark, 30 minutes of calisthenics burns about 1380kJ. Running cuts 1600 and plain old walking eliminates 730. Hell, even half an hour of gardening burns around 650kJ.

WEEKS 11 + 12 Increase Your Liquidity

WEEKS 13 + 14 Forgive Yourself

Hydrate and you’ll lose weight. When you wake up, set your phone timer countdown to two hours. Drink a glass of water before the time runs out. Then reset it as long as you’re awake. By drinking this much water, you flush away the temptation to guzzle kilojoule-laden juices and soft drinks, which often total around 800kJ a serving. While you’re thinking about drinks, cut kilojoules from your coffee by trimming adjectives from your order. A double caramel mocha frappe isn’t coffee – it’s a caffeinated dessert. Keep your coffee black. If the flavour’s still too strong, add cinnamon.

Most crash diets force you to live in a blackand-white reality where some foods are bad and others are good. But a guy on a crash diet might take one bite of a food that doesn’t fit into the diet’s “rules” and decide that his entire diet is ruined, says weight-loss researcher Dr Graham Thomas. This could then lead him to ditch the diet, a phenomenon known as “abstinence violation effect”. Soon he’s back at his starting weight. To avoid this trap, follow the 80-20 rule: if the vast majority of what you eat is smart, the other 20 per cent is for whatever you want. Yep, even that carbonara.

PHOTOGRAPHY: JAMIE CHUNG

[ BY MICHAEL E ASTER ]


WEIGHT LOSS

When it comes to losing that winter padding, slow and steady wins the race.

WEEKS 5 + 6 Join the 30-30-30 Club

WEEKS 7 + 8 Sleep Your Belly Off

WEEKS 9 + 10 Prioritise Produce

As in 30 grams of protein at every meal. A lamb chop, a salmon fillet or 1½ cups of cottage cheese has at least that much. Protein not only helps you build and maintain muscle but also keeps your appetite in check. People who eat high-protein meals feel fuller for longer than those who eat low-protein meals, according to a Purdue University review. So if you stock up on protein at lunch, you’re less likely to down a muesli bar at 3pm. Here’s an easy trick for visualising 30 grams: if the serving of meat or seafood in question is slightly larger than the palm of your hand, you’ll likely hit the mark.

Sleep is as important as diet and exercise when it comes to how you look, feel and perform, St Pierre says. In a small pilot study, overweight people who restricted the window during which they allowed themselves to eat (from 14-plus hours to 10-12) ate less, lost weight and slept better. Your hunger hormone levels rise when you’re fatigued, which means you’re more likely to make poor food choices throughout the day. In fact, in a French study, people consumed an extra 2340kJ the day after just one night of poor sleep (four hours). So set a curfew and stick to it – no matter what’s on Netflix.

Have vegetables and fruit at every meal; they’re loaded with vitamins, minerals and phytonutrients. Plus, they’re low in kilojoules and help you feel full because of their water and fibre content. Here’s another way to think about the power of produce: vegetables elbow out the more kilojoule-laden foods that tend to crowd your plate. Pile on sweet potato and you won’t have room for pasta. Subjects in a University of Warwick study who increased their fruit and vegetable intake reported improvements in overall life satisfaction. Shoot for two fist-size portions of produce at each meal, says St Pierre.

WEEKS 15 + 16 De-Stress to Deflate

WEEKS 17 + 18 Take Breaks

WEEKS 19+ Pick Up a Pan

When stress rises, crash dieters burn. So have two go-to comfort meals on deck for whenever you’re under the pump, suggests St Pierre. Make a burger: in a hot, oiled pan, sear a seasoned beef patty. Slide the patty into a whole wheat pita with tomato and lettuce. That’s roughly 1200kJ, 22 grams of protein, 18 grams of carbs and 3 grams of fibre. Serve it with a tall glass of milk to hit that 30 grams of protein. To fight flavour fatigue, use the same recipe but with ground turkey or chicken or a salmon fillet.

Manage your anxiety and you might not even find yourself turning to food. “Stress is a killer,” says St Pierre. “It stores fat, eats muscle, ruins health and crushes fitness performance.” In fact, subjects in an Ohio State University study who were under stress burned an average of 435 fewer kilojoules in the six hours following a meal than those who had lower stress levels. Taking 20 minutes a day to unplug can improve your physique and help you make better food decisions. Try meditating or reading. Anything that takes your mind off your aggravation may also help you take off the weight.

In a Johns Hopkins University study, people living in households where they ate six or seven home-cooked dinners a week consumed 572 fewer kilojoules a day than those in homes where hardly any cooking took place. Cook daily for 20 days and you’ve cut over 11,000kJ. More good news: people in a 2016 Harvard study who regularly cooked at home had a lower diabetes risk than those who never donned an apron.

DECEMBER 2016

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MUSCLE + FITNESS

THE

BEXERCEISSEYTOU’RE NOT DOING

Put a Spring in 01 Your Step

WHAT YOU’LL GAIN

SIT DOWN

As a rule, compound exercise that combine mov and use multiple mu muscles e than ers are better fat-burne one-dimensional i u moves. So when you combine the rollback and b body, inchworm – two full-b core-intensive com und pp to moves that also ppen b build muscle an boost issm overall athleticis – it’s an all-ou erno. body-fat inffe “This is a mobility advanced m PT T Steve drill,” says P egular gymMellor. “But rre goers can use it in a circuit or EMOM (everyy minute on the r minute) work metabolism and physique.” Perform five reps of this unholy up hybrid at the end of your warm--u to fire up your flexibility and c balance. Or do 8-10 in the course of a workout to blast you urr core, de ers. For a legs, chest and should bonus upper-body pu pump, add a push-up at the end. Or try he middle. And vertical jump in th if you have to use our hands when rolling, we won’t w judge. Much.

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DECEMBER 2016

FULL-BODY EXPLOSIVENESS

ROLL UP R Use your subsequent U rward momentum – and again, ideally not our hands – to get back on your feet and b s stand up. Advanced a athletes, feel free to aunch into a jump now. la

PRO-LEVEL PROPRIOCEPTION

EXTENDED FLEXIBILITY

Once u ight, hinge at the hips, touch the floor and walk your hands forward. Keep your legs locked to stop your tight hamstrings from playing a rendition Dueling Banj

EGREE LE BURN KILOJOUL

GO BA Inch forward un ntil you’re in a push h-up sition (from ere, you could even n do that push-up we w mentioned). Th hen inch back until you t’s (just) one .

WORDS: JAMIE MILLAR; PHOTOGRAPHY: PHILIP HAYNES

A ive-in one-hitit wonder, the rollbaack to inchworm incineratees fat while increasingg itness, flexibility and balan ncce. Yes, it hurts. But trust us us, it works

Standing with your feet slightly apart, squat A2G (that’s arse to grass), ideally without putting your hands down. Roll backwards so that p off the ground.


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MUSCLE + FITNESS

Foam Rolling Isn’t Worth The Pain The purported benefits are, at best, a stretch. With science proving more rough than smooth, it’s time to leave the foam roller in the corner A man walks into a gym . . . and begins warming up with a foam SATAN’S LITTLE HELPER roller. It’s not Bruce Butler is the founder the best joke of Motus Strength and an in the world, expert movement analyst. admittedly, but it’s a joke nonetheless. Because your time spent floundering on those sadistic cylinders is time wasted. If you’re not familiar with the apparent benefits of self-myofascial release (SMR), to give foam rolling its proper name, here are the standouts: increased flexibility, subdued DOMS and, ultimately, better performance. As a form of massage, foam rolling is also hypothesised to relieve stress. In short, it’s currently being pitched as a panacea to all gym ills. Now, my problem with foam rolling is not simply that it hurts like hell. The truth is that, in searching for evidence to back up these claims, you’re met at every turn by conflicting research. I have my personal issues with foam rolling, too. The foremost, as with all self-help tools of this kind, is that they’re prescribed indiscriminately by so-called “experts”. Don’t be fooled by the puff – these are powerful tools that are easily misused. You might like to use them to “work out knots” in your back. But with that there’s potential for injury. Without any personal physical assessment, well-meaning men with

limited physiological knowledge are being encouraged to take action that could negatively affect undiagnosed conditions, such as an inflamed injury. The headline claim that foam rolling increases flexibility stems from its ability to inhibit tension; apply enough pressure to muscle fibres and you activate a parasympathetic response, effectively sending the muscle to sleep. Although this does increase your immediate range of motion, a review in the Journal of Bodywork and Movement Therapies concluded this is only because your body’s reactive forces have been temporarily subdued. That’s like turning off the suspension in your car and being amazed by how much movement you get when hitting a speed bump. Another benefit of inhibited muscle tension is reduced DOMS. It stands to reason that if you knock out an exhausted muscle, it won’t cause you as much pain. Call me a purist, but that pain, like all pain, is there for a good reason. It’s your body telling you it needs time to repair. Muting it only fast-forwards your injury risk. So, should you avoid these deceptive cylinders? Yes – unless you plan on immediately following up your rolling with mobility work. You see, SMR can help you, but only if paired with targeted muscle activation exercises straight after rolling. Ideally, you should use that time to isolate “underactive synergists”. Sound technical? Exactly. If that sounds too nanny-ish for you, feel free to grab your roller after a weights session – just make sure you’re taking the time to capitalise on its effects rather than pushing to get into the shower. Foam rollers come in many guises. But none is worth the guilt you’ve felt passing them on your way to the locker room. And if you need me to tell you foam rollers don’t relieve stress, you’ve probably never used one. If I were you, I’d keep it that way.

YOUR DEALS WITH THE DEVIL

48

RANGE OF NOTIONS

ALL FOAM, NO BODY

DON’T STRESS

There is currently no consensus on the efficacy of foam rolling, according to the International Journal of Sports Physical Therapy.

Rhode Island University found that foam rolling before a workout had no positive impact on performance either way.

Foam rolling doesn’t lower cortisol levels any more than lying down, says the Journal of Physical Therapy Science.

DECEMBER 2016

WORDS: JACK HART; PHOTOGRAPHY: JOBE LAWRENSON

DEVIL’S ADVOCATE


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MUSCLE + FITNESS

WANT TO TAKE THIS OUTSIDE? Hiking with a loaded pack may be the easiest, fastest, most enjoyable way to get fit, relieve stress and prevent injury

PHOTOGRAPHY: IAN MADDOX

[ BY MICHAEL E ASTER ]

The military has plenty of secrets. But the best-kept one may be how it turns ordinary men into a fierce, fit, fighting force. For the past 300 years, soldiers have been hiking with weighted packs, now known as rucking. Sounds simple – and it is. But it’ll take your workout to a whole new level. Rucking can make you fitter and healthier, says physical therapist and US Special Forces soldier Doug Kechijian. It can also improve your resilience to injury. Small change, huge results. Here’s what the simple act of walking or hiking with a weighted pack can do for you. DECEMBER 2016

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MUSCLE + FITNESS

glutes and quads – think of it as doing hundreds of weighted step-ups and lunges. This will result in new levels of lower-body strength. “Carrying heavy things is a fundamental human skill that most people don’t train,” says John. “It’s the missing link that can be a true gamechanger for your fitness.”

...And Prevents Injuries

Rucking Burns More Kilojoules... For the average man, a brisk 30-minute walk burns about 650kJ, according to the Compendium of Physical Activities. But if he throws on an 11-kilogram pack, that number jumps to about 750kJ. Translation: if you and your dog go out on three 30-minute walks a week and you’re wearing a weighted pack, you’ll burn enough kilojoules over a year to lose about 3.5 kilograms of pure fat. Take your pack to the hills and you’ll end up burning even more kilojoules. While hiking trails, you ascend and descend hills and negotiate obstacles like roots and rocks. As a result, your heart and all your muscles are constantly being challenged to keep you stable. It’s a full-body workout that requires a lot of energy both during and after the hike. In fact, 45 minutes of vigorous training like this boosts your metabolism for as long as 14 hours afterwards, causing you to burn an extra 800kJ off the trail, say researchers at Appalachian State University. “It’s especially great for fat loss because it’s an intense, kilojoule-burning workout that really doesn’t feel that intense. You can do it for hours without needing to stop,” says strength coach Dan John. Sure, a vigorous circuit-training workout might burn more kilojoules per minute, but that lasts only a half hour. You can go out rucking for much longer, leading to a greater total kilojoule burn.

...And It Builds Endurance The cardio advantages of rucking are comparable to those of running. If you head out on flat terrain with a weighted pack, you’ll reap cardiovascular benefits similar to those of a long, slow jog while working every muscle in your body to a greater degree. Your heart rate will stay consistently elevated, helping your

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body pump blood more efficiently. This means more oxygen is delivered to your working muscles, making it easier for you to go longer in all your activities, says strength and conditioning expert Dr Chris Frankel. With hills, you have more heart-rate peaks and valleys as you climb and descend. That mimics interval work both in feel and results. It demands more from your cardiovascular system and can recruit more type II muscle fibres – the ones that help you lift big loads and move explosively – and improve their endurance, says Frankel. Combining these two types of training is like tuning a car’s engine to give it more horsepower and better mileage. So be sure to do them both.

Rucking not only puts less wear and tear on your body than most fitness activities – one study found that 79 per cent of recreational runners sustained a lower-body injury over six months – but can also help you avoid injuries down the track. Consider runner’s knee, one of the most common running injuries. It occurs because the muscles around your hips are too weak to keep your knees in alignment as you run. A recent British Journal of Sports Medicine review suggests that strengthening your hip muscles can help you prevent and even repair this injury. Rucking shores up your hips because most of the load transfers there while you walk, building strength and stability, says Jason Hartman, a fitness coach who works with special operations soldiers. Beyond that, it can help relieve and prevent back pain. Many people spend their days slumped over a keyboard. If you sit that way for a significant amount of time, your body adapts to that hunched position, “locking” your spine into a flexed posture, which can ultimately cause injuries like a bulging disk. Rucking helps pull your torso up from that slumped position, straightening your spine. In combination with the walking, it can actually help alleviate the pressure on your spine and relieve many types of back pain, says Dr Stuart McGill, author of Ultimate Back Fitness and Performance.

It Increases Strength...

Oh, And It Also Reduces Stress

Carrying a weighted pack works all your core muscles, including your spine stabilisers and those in your lower back. Strengthening these critical areas provides you with a solid foundation from which to generate power, so you’ll be able to put up bigger lifts, run faster and hit a drive further. And when you ruck uphill over trail obstacles like logs and rocks, you’ll torch your hamstrings,

Getting your arse outside for a nice, long hike is a lot cheaper than therapy. A 15-minute walk in the woods can significantly lower your stress level, according to Japanese researchers. The scientists had people walk in a forest and in a city. While strolling through nature, the study participants experienced a 12 per cent drop in the stress hormone cortisol, as well as drops in blood pressure and heart rate.

HOW TO DO IT 1 / Choose Your Load Start with a weight equal to about 10 per cent of your body weight, says physical therapist Doug Kechijian. Don’t worry if you’re of by a kilo or two. Once you’re comfortable, you can slowly progress up to about 15kg, says trainer Dan John. “Once you start to sneak above 15, it can break down your body.”

2 / Pack It In You can use anything as weight: a few 2.5kg bricks, a sandbag, a weight plate, even a dumbbell. Wrapping a towel or bubble wrap around your weight will help stabilise it so it doesn’t shift around in the pack and bang against your back. Any backpack will do, but if you plan on using 15kg regularly, invest in one designed to hold serious weight.

3 / Ruck Of! Put on your pack and make sure it’s secure against your body, with the weight in the middle to lower part of your back. “Afterwards, you’ll likely be sore in some places your normal fitness routine has ignored,” says John. “Expect the muscles around your knees and lower back to be tender. The upside is you’re working muscles that need working and not hurting your joints.”


WEIGHT LOSS

HIIT OR LISS? Is fast and breathless the new normal? Or does low-intensity, steady-state (LISS) still win the race? MH gets up to speed on the optimum approach to fat loss

HIIT

LISS

VS

65%

3800

Percentage of your max HR you should aiim for during steadystate cardio to hit the fat-burning zone

Go all-out for a short burst, rest, repeat and you can burn this many kilojoules in an hour

STOPWATCH Popularised by physician Izumi Tabata, the “20sec on, 10sec off” protocol is all you need for maximum effect on both fitness and weight loss in less than 5min

4

Anything under that and it’s not really worth the effort, right? If you can power through for longer, however, you’ll burn as many as 48kJ/min

20 MIN

MIN BONUSES

Lunch hour friendly

Kilojoule burn

Your metabolism keeps burning kilojoules long after you hit the showers. A short daily session can cut 5 per cent body fat in just 45 days Southern Illinois University

Testosterone hit

5%

Endurance boost

BURNING TRUTH

3kg

Quick recovery

Better bloodflow

Going slow sheds kilos, but not quickly. Training for 12 weeks can shift an average of 3kg, although some men will lose less Queensland University

SIDE EFFECTS

Desk Sweats (EPOC)

Knackering

Limit Growth

HIIT increases your number of fast-twitch muscle fibres, for power and size. Too much too often, however, can threaten mass

Time Consuiming

FIBRE CLASS

Boring

Limited Progress

Slow-twitch fibres used during LISS provide their own source of energy, which sustains force for a significant endurance boost

Stockholm Department of Clinical Physiology

American Council of Exercise

THE MH VERDICT: HIIT WINS! Supercharged fat burn, transferable gains and the inimitable thrill of a beasting – all in a fraction of the time. You’ll feel it the day after, but what’s a workout for if not sweaty effort? Leave jogging to the old guard – the HIIT hare beats the LISS tortoise every time.

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DECEMBER 2016


Be the best you can be


How I Ended a Toxic Relationship HE’D LED A SYNTHETIC EXISTENCE UNTIL HIS BODY DECIDED TO DELIVER AN ULTIMATUM: “KICK THE CHEMICALS, OR ELSE” [ BY ROBERT SANCHEZ ] YOU COULD SAY THAT I’VE been blessed with good genes. No cancer in my family, no history of diabetes. My body mass index is in the normal range, I’ve never struggled with my weight. So why am I giving my DNA all the credit? Well, you don’t know how I used to eat. If the food’s been processed, packaged, dyed or genetically engineered, it’s been in my stomach. My wife would browse broccoli at the supermarket; I was a 7-Eleven man. I bought sugar stuffed in cellophane. I ate lunches that featured atomic-orange cheese. I would knock back a Coke Slurpee and be ready for action. I ate like a teenager for two decades because I never had to face the negative impact of my decisions. That is, until last year. As I inched closer to my 40th birthday, the food I was consuming began to fight back. It started this past winter with my stomach gurgling when I tried to sleep. It moved to the middle-of-thenight heartburn stage a few months later. Most days I felt tired, lethargic, beaten. I’d sit in my office and look at my preservativeladen lunch, wondering if that was the culprit. “Why do I keep doing this to myself?” I asked the sandwich on one occasion. By October, after a particularly sleepless week, I’d had enough. I needed to change. That’s when I decided to give myself the most radical remake of my adult life. One night after work I devised the plan: I’d live organically for 30 days – no breaks – and then see how I felt afterwards. But I’d also take this beyond food. I wanted to make it a lifestyle. That meant no artificial junk of any kind. Everything – the beef I’d ingest, the shampoo I’d use on my hair, the underwear that would cover my arse – would be 100 per cent organic. “You’re crazy,” my wife told me. I knew there’d be sceptics. I was one of them.

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DECEMBER 2016

MY DECISION TO overhaul my eating was based on a common assumption about organic food: that it’s better for you. As it turns out, the science has been a bit unsettled, at least until recently. But in 2014, the British Journal of Nutrition analysed 343 studies and concluded that organic food generally had higher concentrations of antioxidants and a far lower incidence of residual pesticides than conventionally grown food. But what really sold me was the anecdotal evidence. I have friends who’ve gone organic and espoused the benefits. They told me their meals tasted better. They have more energy. They’re thinking more clearly. It was hard to dismiss their stories – and the sheer number of people making the shift. In 2014, organic food sales in Australia hit $1.72 billion according to a report from organic-certifying group Australian Organic. Organics outstripped supply by 40 per cent, the report found, with 69 per cent of primary food shoppers in Australia claiming to have bought at least one certified organic product in the previous 12 months. And don’t expect this trend to change: according to a recent Morgan Stanley report, the organic and natural food industry will continue to grow an estimated 9 per cent a year. I started my organic journey in a health food store. As I walked the aisles, it was like my high school love life all over again: me grabbing at stuff I didn’t know how to use, just because it was there. I checked out deodorants, facial scrubs, toilet cleaners. The packages were so enticing, so


NUTRITION

beautiful. I wanted it all. After half an hour, I stared into my basket and realised I’d filled it with unnecessary stuff. Hell, I’ve never used a facial scrub in my life. Looking back, I see I made a rookie error. When you’re stocking your fridge and cupboard and bathroom from square one, you need to think about staples and build from there. “Go for foods like rice, oats, tomatoes, leafy greens and citrus, all of which are readily available in good quality and can be used as the backbone of your diet,” says Dr Charles Benbrook, a research professor at the Centre for Sustaining Agriculture and Natural Resources at Washington State University. “By expanding the percentage of kilojoules you’re getting from those staples, cooked into various meals, you avoid the cheap, processed alternatives.” I reset and grabbed some bread, milk, cereal – the basics. Then I went home and plotted my next course: a new wardrobe. ABOUT THAT. Clothes were the only area where I was forced to compromise on my 100 per cent organic goal. I mean, good luck finding shoes with no chemical content. I found T-shirts that were almost entirely organic except for the trim. Socks and underwear were close, too, but you need elasticity to keep those bad boys up. By my second week, I’d bought a pair of $100 mostly organic corduroys to go with my $10 socks, $19 shirt and $14 briefs. While I was getting comfortable in my new threads, I was also feeling more at ease with food shopping. Eventually I was able to tackle my family’s regular grocery stores. By week three, I noticed my

SHOP SMART

MY DAUGHTER SAID THE FOOD TASTED BETTER. AND SHE WAS RIGHT kids were finishing their dinners – chicken and burgers and chilli and vegetables – and asking for seconds. My daughter said the food tasted better. And she was right. I might have been surprised, but nutritionist and horticulturist Dr Jana Bogs was not. “With organic methods, the soil generally has a broader spectrum of nutrients, which allows plants to express their full genetic capacity,” says Bogs, the author of Beyond Organic . . . Growing for Maximum Nutrition. “This results in the formation of more flavour compounds.” Still, winning my kids over was only a partial victory. I knew I’d pulled off a seismic change in my household when my wife came home from the shops one morning with four bags of food, almost all of which was organic. DON’T THINK THIS was all non-GM cupcakes – there was the cost. It’s an odd disconnect. I would pick up an organic orange and think: if pesticides weren’t used on this, shouldn’t it cost less? The simple answer is no, but the reasons are complicated. For one thing, crop rotation is needed to keep the soil healthy for organic agriculture. A conventional farmer can ride a profitable crop from year to year, says Benbrook, but an organic farmer might have to switch out to less-profitable crops as part of the rotation. What’s more, “cover crops” must be planted to add nitrogen and organic matter to the soil. That takes time and money, while simply spraying the fields with nitrogen might be done in a day. Also, fewer chemicals means higher labour costs for weeding and land clean-up before planting. “Organic food might never become as cheap as conventional food,” Benbrook says. But the high price reflects the real cost to grow food.

In my case, the higher price actually produced a positive outcome. My organic soft drink cost more, so I drank far less of it. I wasn’t tempted to gnaw on a big bar of chocolate every day, because I wasn’t going to pay for it. My tiny box of cereal cost twice what I’d paid for a generic brand the previous month. Because of the price, I no longer chowed down on a bowl before bed. Instead, I made myself a small, green salad. At some point my heartburn stopped. Now, I’m not saying there’s a cause-effect thing going on here – but it happened. Dr Marisa Bunning, an expert on post-harvest produce safety and quality, says many factors could have been at play in my case. Most likely my organic diet pushed me to eat more vegetables and powerhouse greens while also cutting back on the bad stuff. “There’s a more limited selection of unhealthy organic food,” she says. “You made a real change in your lifestyle.” By my final week, I was sleeping through the night again. I was even pounding out the odd run. Had my new lifestyle changed me this much in such a short time? Hard to say. Maybe I was feeling a placebo effect. Or maybe, as Bunning said, my diet had changed significantly enough that my body stopped reacting so terribly. Even though my 30 days are over now, I’ve stuck with much of my 100 per cent organic diet. I pack my lunches with organic bread, peanut butter and honey. I haven’t touched sweets in weeks, and I don’t do late-night snacks packed with sugar. In fact, I haven’t been to a petrol station food mart in two months. Of course, if they find a way to make an organic Slurpee, all bets are off.

Can’t decide when to go organic in the produce aisle? Pay heed to the “Dirty Dozen”. This list, compiled by the Environmental Working Group in the US, is made up of fruit and veg that are most likely to be laden with chemicals. Buying some of the below? Go organic.

THE DIRTY DOZEN TH

Apples

Celery

Grapes

Peaches

Blueberries

Potatoes

Spinach

Nectarines

Capsicum

Strawberries

Lettuce

er Cucumbe

DECEMBER 2016

57


BU LK-UP, SLIM-DOWN FISH’N’CHIPS

Y Call it a culinary bait-and-switch if you like, e e’s no catch here. Whether you want butt ther on muscle or get abs like Aquaman, to pack p ur summer favourite is back on the menu you

COOD ALMIGHTY! BULK UP THE ’JOULES TO NET NEW MUSCLE This high-protein feast will reel in greater results from your next strength session. The blue-eye fillets alone provide 42 grams of bicepsding protein, plus 120 build per ccent of your daily requirement of selenium, ch keeps your whic osterone levels above testo er. And by swapping wate grease-soaked chips for et potato wedges, you’re swee ging well above your bagg RDA of vitamin A to fight off illnesss during heavy training weeks. The wholegrain rice addss more than 400kJ for just 1g 1 of fat, while manganese in the minty peass helps your body abolise protein. And if meta that isn’t enough – which it uld be – the healthy shou er of eggs, oats, chia batte and flaxseed upgrades this great Aussie staple by trading trans fats for healthy omega-3. The net effect? You’ll pack on muscle mass out regaining your witho er blubber. winte

INGREDIENTS (SERVES 2) • COCONUT OIL, 3TBSP • BLUE-EYE COD FILLETS, 460G • SWEET POTATOES, 2, PEELED • PEAS, 1 CUP • MINT SAUCE, 2TSP

BULK UP

BULK-UP EXTRAS • WHOLEGRAIN RICE, 200G (COOKED) • EGGS, 2 • OATS, 60G • FLAXSEED, 1TBSP • CHIA SEEDS, 1TBSP

VITALSTATS

136g CARBS

38g FAT

72g

PROTEIN

4665

KILOJOULES

ETHOD

58

1 / SIMM M ER DOWN

2 / WHISK IT ALL

3 / THE CHIPS ARE UP

4 / MINT CONDITIONED

This is the boring bit, but it will be worth it whhen you tuck into you cheeeky Nan a do’s-style chips-andricee combo. o Simmer the rice for 10 minutes, s drain and stash it in a covered bowl to keep warm.

Whip the eggs and, in a separate bowl, mix the oats, flaxseed and chia seeds. Dip the cod fillets into the egg, then coat in the oat mix. Fry in coconut oil for 3-4 minutes each side until cooked through.

While you soak up the smell of frying fish, chop the spuds into chips or wedges. Microwave for 5 minutes, then pan-fry in a dash of coconut oil for 5 minutes so they turn crispy. Cover to keep warm.

Lastly, cook the peas in boiling water for 3 minutes. Drain and lightly mash with a fork, mixing in the mint sauce as you stir. Serve with the fish, rice and wedges for the ultimate post-workout catch.

D DEC EMBER 2016


NUTRITION

Name: Joe Wicks

SLIM WITH THE FISHES

Job: PT and writer

CUT THE CARBS AND CHIP AWAY AT BODY FAT

THE TASTEMAKER

Wicks is the author of Lean In 15. With his recipe tweaks you can work out and stay sated.

INGREDIENTS (SERVES 2) • COCONUT OIL, 2TBSP • BLUE-EYE COD FILLETS, 460G • SWEET POTATOES, 2, PEELED • PEAS, 1 CUP

SLIM DOWN

SLIM-DOWN EXTRAS • LEMON, SQUEEZED • LIME, SQUEEZED • CHILLI, CHOPPED • EGGPLANT, ½ • KALE, 2 LARGE HANDFULS

VITALSTATS

67g

CARBS

68g

PROTEIN

17g FAT

2990

KILOJOULES

Even a devilishly tasty fish dinner can keep you lean and energised if you make a few healthy tweaks. You can start by ditching the kilojoule-dense batter for a coating of lemon, lime and chilli, which together provide your daily requirement of flu-fighting vitamin C. Then switch from frying to steaming to cut the fat content down to size. Thanks to these twists, you can still treat yourself to the satisfying crunch of sweet potato fries cooked in coconut oil (plus, stocking up on slow-release carbs will power you through your next fat-burning HIIT session). Mixing your peas with eggplant and kale cranks up the fibre content by 16 per cent to satisfy your stomach and help banish cravings. And with just 17g of fat and 58g of protein, this Friday night feast will “takeaway” gui u lt.

METHOD

1 / FAT IS FOILED

2 / MAKE MICROCHIPS

3 / VEG ALLEGIANCE

4 / FIBRE SIDE WIN

For a slimmer fish’n’chips dinner, lay the blue-eye fillets on individual pieces of foil and coat them in lemon, lime and fresh red chilli. Wrap them in foil and bake in the oven at 200°C for 10-15 minutes.

Cut your sweet potato wedges, then blast them in a microwave for 5 minutes before throwing them into a pan with a small amount of coconut oil until they turn crispy. Cover to keep warm.

Slice the eggplants into small chunks and lightly bake them in a tray with a dash of coconut oil for 15 minutes or until golden brown. , boil the kale for 2 minutes – no longer – then drain it.

Bring a pan of water to the boil and coo k the peas for 3 minutes. Drain the water and mix the peas with the eggplant and kale for a hit of fibre. Dish it up with the fis nd spuds. Sea the change.

DECEMBER 2016

59


Fresh prawns with brandy aioli


HEALTH

Keef’s still in the land of the living. How much longer have you got?

SAFE OR SCREWED? YOU TOOK CHANCES BACK IN THE DAY. HOW MUCH DAMAGE DID YOU DO?

PHOTO-ILLUSTRATION: SEAN MCCABE

[ BY RON GER ACI ]

Back when we had far more testosterone than brains, many of us did our best to destroy our seemingly indestructible bodies. Maybe you lived on beers and smokes for all four years of uni. Or evaluated more drugs than a lab tech at the CSIRO. Or ate so much junk food that your nickname was Big Mac and all the women you dated worked at drive-thrus. If you’ve ever wondered about your risk of repercussions from these and other long-ago sins, maybe it’s time to ind out – once and for all – whether you’re safe or screwed.

DECEMBER 2016

61


You smoked more than Don Draper

You downed more beers than Boonie

You dabbled more than Keith Richards

You took more head knocks than Jeff Fenech

Research suggests that the health risks of 10 or even 15 years of heavy smoking are drastically reduced after about 20 smoke-free years – as long as you quit young (by age 35), don’t smoke or vape now (even occasionally), avoid secondhand smoke and don’t dwell for months in a polluted city like Beijing. For each of these factors that still bedevil you, move that “screwed” arrow a bit to the right. “If you were a heavy smoker and quit by age 30, you’ve probably lost only about a year of life span,” says public health expert Dr Tim McAfee. A 2013 study co-authored by McAfee found that, on average, lifelong male smokers died 12 years sooner than those who never smoked. Quitting between the ages of 35 and 44 returned nine years of that lost life span, and stopping between 45 and 64 returned 4-6 years. If you’d like to better gauge your lung damage, ask your doctor if your smoking history warrants a spiral computed tomography (CT) test. This high-tech scan can reveal potentially cancerous tumors. Finally, use your trump card to defy the life span actuaries. “If you quit smoking, you made one of the most difficult behaviour changes a person can make, and you can apply that knowledge to make other healthy changes,” says McAfee. In other words, if you kicked nicotine, then you can do anything.

Think back to those roaring days at your local. If you averaged two drinks a day or less, you’re probably safe. But if your nickname was Boozer, that’s different. Several years of heavy drinking (defined as three or more drinks a day on average) likely affected some of your vital organs. “Unless you stopped drinking after those years of heavy consumption, you probably have fatty liver disease,” says liver disease specialist Dr Bin Gao. “See a hepatologist and have your liver tested to learn the degree of damage.” Your drinking also probably cost you some cognitive horsepower. “In ongoing studies, men who were heavy drinkers in their teens and 20s are showing slightly reduced brain volume at age 30 compared with similar men who drank less,” says Dr Susan Tapert, a professor of psychiatry at the University of California San Diego. These men display shortfalls in memory, attention and concentration, and can revert to adolescent thinking. It’s unclear if those effects are lifelong. Even if you’ve since brought your drinking under control (the current daily threshold is two drinks), be aware you’re at higher risk of rekindling an alcohol use disorder. “If you were a heavy drinker in your youth, you’re more likely to drink heavily later if you go through a major life event, such as a divorce or job loss,” says behavioural physiologist Dr George Koob.

Whether you toked, snorted, dropped, shot or popped, if you’ve been clean for a decade and have no symptoms, your brain has probably recovered from or compensated for any damage. “Research shows that if you quit, the brain eventually recovers most of its cognitive capabilities,” says Dr Wilson Compton, deputy director of the National Institute on Drug Abuse in the US. Lest you think this equals a free pass to speedball now and rehab later, be warned: there are weighty caveats. First, if you started heavily using pot (and other drugs) while your brain was developing, you’re at greater risk of cognitive problems. “Heavy marijuana use during the teen years can produce persistent learning and memory problems as well as a higher rate of depression and suicidal behaviour, even decades later,” says Compton. Second, you may have permanently damaged or prematurely aged your heart, especially if you used cocaine (which can cause silent heart attacks) or meth (which can cause heart muscle disease). Be open with your doctor about your past drug use and see a cardiologist. Be wary of opioid painkillers, too. “If you were a heavy user of any drug, even alcohol or tobacco, you’re at greater risk of developing an addiction to prescription painkillers even after many years of being clean,” says Compton.

Eighty to 90 per cent of singleconcussion symptoms resolve within three months, says Dr Brian Edlow, a neurocritical care doctor at Massachusetts General Hospital. But two or more concussions or repetitive, lowlevel head knocks from a contact sport can bump you towards the “screwed” zone. “Many men who played footy or soccer or boxed in their youth had repetitive subconcussive head blows. These don’t cause brief unconsciousness or confusion but still injure the brain,” explains Edlow. (Combat vets can suffer these head impacts from nearby explosions.) All of this increases the risk of chronic traumatic encephalopathy (CTE), the brain disease found in NFL hall-offamer Junior Seau after his suicide; but the degree of risk is still a mystery. “For the high school footballer who had one or two concussions and repetitive subconcussive injuries, the risk of CTE is still unknown,” says Edlow. “But there’s a lot of ongoing research.” Meanwhile, he says, “manage the factors that can further damage your brain, such as avoiding alcohol and drugs, and controlling high blood pressure and diabetes.” And tell your doctor if you’ve been forgetful or have trouble concentrating, or if you think your personality has changed. Research shows that it takes a significant brain blow – one that knocks you out for at least half an hour – to increase your Alzheimer’s risk.

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DECEMBER 2016


HEALTH

You ate nothing but burgers before age 27

You made Warnie look like a monk

You terrified the neighbours with your subwoofers

You spent more time ti in i the th sun than a Bondi lifeguard

If you didn’t become obese, diabetic or hypertensive and your blood work is normal, rest easy. No research has confirmed that the diabolical diet you subsisted on in your 20s can cause any worrisome problems that persist a decade or more after you discovered edible plants. According to men’s nutrition specialist Jim White you can overturn the health risks of eating poorly in your bass-player era through years of eating a healthier diet. But that’s easier said than done. The health patterns you establish in your 20s can be hard to shake and often determine the course (and length) of your life. While the physical damage of a poor diet can be reversed, the momentum of hedonistic, mindless eating can gather speed as life becomes more stressful and time-crunched. That’s one reason health experts are more aggressively pushing school-age kids to eat healthy diets full of vegetables. “Your genetic predisposition is a big factor in determining how your body will recover after years of making poor food choices, but many men never dig themselves out of that hole,” says White. “Men who eat horribly in their 20s can turn things around later in life, but it’s a lot harder after those emotional-eating and lowphysical-activity habits are established, and once they’re 20kg overweight, many men go on to have lifelong obesity.”

Maybe you somehow escaped the acute horrors that came with penetrating anything that breathed – pissing fire, herpes, syphilis, HIV. Then you escaped almost everything. Almost. If during and after your Caligula years you weren’t smart enough to go for testing, have a fullspectrum STI screening including a hepatitis C test now, and get treatment if you need it. Your immune system clears some STIs, such as gonorrhea and trichomoniasis, within a few months or years, but new research suggests that chlamydia can persist and cause spontaneous reinfections. Undetected STIs can also hurt fertility, so get a sperm test if you’re having problems conceiving. The unexploded grenade may be the risk of anal, penile and especially oropharyngeal cancer from the human papilloma virus (HPV). Rates of oropharyngeal cancer have been on an alarming rise over the past four decades. While your body clears most HPV infections naturally within two years, reinfection through sex is easy; condoms offer limited protection. Your chance of joining the cohort who will be diagnosed with oropharyngeal cancer this year is tiny, though. And since you can’t test for HPV or speed its riddance, “urge your kids to get the HPV vaccine before they’re sexually active,” says Dr Gregory Masters.

If you’ve greeted many longhaired mornings with that ringing-in-the-ears sensation of the radically over-rocked, you have a fair chance of developing hearing loss and possibly tinnitus (ear ringing) a decade or three sooner than you might have otherwise. The first inkling of this is usually the “cocktail party effect”, in which you have trouble tuning out background noise to understand a person talking to you in a crowded room, says developmental neuroscientist Dr Matthew Kelley. “This typically happens to people in their late 50s or 60s who haven’t been exposed to loud noise, but those with a history of noise exposure may notice it in their 40s.” To gauge the damage, see an audiologist for a hearing test. If you show signs of mild hearing loss, ask if you should get an assistive hearing device. Otherwise, all you can do is protect what you have left. You can’t reverse the damage – destroyed cochlear hair cells can never be regenerated – so it’s important to wear ear protection. Avoid prolonged exposure to any noise 85 decibels or higher (the equivalent of heavy city traffic). Keep the volume of your car stereo low enough to allow easy conversation and, of course, wear earplugs while mowing, using power tools and listening to your wife moan about her day.

Searing your skin – outside or on a tanning bed – wasn’t bright. That ultraviolet radiation damaged the DNA in your skin cells, fast-forwarding the cancer clock. “UV damage is cumulative, and there’s a tipping point when the cell flips and becomes cancerous,” says dermatologist Dr Robert Anolik. It’s a well-worn fact that Australia has the highest rates of skin cancer in the world. And if you baked for years sans sunscreen, consider yourself at high risk. Plus, if you started indoor tanning before age 35, you upped your melanoma risk by about 60 per cent. “I strongly advise people to apply SPF 30 sunscreen to all sun-exposed areas daily, just like it’s moisturiser,” says Anolik. Doing this can prevent additional damage and lower your skin cancer risk. See a dermatologist every year for a full-body skin check, and do a monthly selfexam to hunt for new or changing spots or moles. Tell your doctor about anything that’s consistently bleeding, itching or causing pain. Finally, consider taking vitamin B. In a study in the New England Journal of Medicine, people treated for skin cancer who took 500 milligrams of vitamin B3 twice a day had a 23 per cent lower risk of developing new non-melanoma skin cancers than those who didn’t. Ask your doctor if a B supplement would be a good idea for you.

DECEMBER 2016

63


I’M SELLING A HOME GYM KIT.

ANY TAKERS?

IS ANYONE INTERESTED IN CROSSFIT classES?


HEALTH

Whack your funny bone and you know the remedy: grit your teeth, do the Macarena and curse like a sailor. Alas, not all pain relief is so straightforward. Consider back pain: it might start with an injury, but complications can turn an acute problem into a chronic one, says pain medicine specialist Dr Ajay Wasan. The source can be tough to identify and the solution elusive. For most, pain ceases. But for an unlucky few, it can persist for months or years, coming and going like a particularly irritating brother-in-law. As frustrating as mysterious chronic pain can be, try not to stress about it. “Your emotional reaction to pain can make you feel pain,” says Wasan. Besides the muscle tension anxiety creates, “the brain can act like an ampliier and make the perception of pain worse”. Here are six common types of chronic mystery pain, along with strategies to break the cycle of hurt.

Headache The most common type of severe headache in men is the migraine – typically a throbbing on one side of the head that may worsen with physical activity. Migraines are genetic; one new theory as to their origin involves the brain cells that process scalp pain, which somehow can become hyperactive. Next most common is the tension headache, with diffuse, constant pain, often felt in bands. Cluster headaches tend to hit at night around one eye or on one side of the head.

Pain relief isn’t P voodoo. Just v ollow our advice. fo

6

stery ns ved!

Find the cause, treat it right – and get on with life [ BY JULIE STE WART ]

ackache er a quarter of men have had lowerback pain in the past three months. According to Wasan, almost everyone will experience it eventually. If you’ve been lucky so far, here’s a test to see if it’s in your future: when you stand for two hours at a time, does your lower back start to ache? If it does, your odds of developing lower-back trouble (pain bad enough to prompt a visit to a doctor) within two years may be triple what it would’ve been if you were pain-free, according to a study in the journal Spine.

THE FIX

THE FIX

Keep a Headache Log

Exercise

This is the easiest way to identify your triggers, such as fatigue, food or stress. Once you notice a pattern, you’ll be able to take action, or at least have a more productive conversation with your doctor. Migraine Buddy is a highly rated app.

It may sound counterintuitive to work out when your back hurts, but if the pain isn’t severe, exercise will help ease the hurt and also limit its return. “It’s important to strengthen your core and stay active,” says Wasan. Try cycling, rowing or yoga.

Kick the Pain-Pill Habit

Take the Right Drugs

“Minimise chasing the pain with OTC meds,” says specialist Dr Lawrence Robbins. Popping pills 15 or more days a month for three months can bring on more pain. Try this: lie in a dark room with an ice pack where it hurts.

Wasan recommends antiinflammatory drugs, such as ibuprofen or naproxen. A study in JAMA Internal Medicine found that for relieving acute back pain, naproxen works just as well as an opioid drug paired with naproxen.

Get Help Pronto If. . .

Find a “Total Spine” Doc

Your headaches start after age 40; change rapidly; are associated with weakness, numbness, double vision, confusion, fever, difficulty walking; and are severe from the start. You may have a serious health issue.

Sometimes specialists tend to focus on their area of expertise. This can result in patients getting conflicting advice, Wasan says. So seek out a “total spine specialist”, who can offer a big-picture diagnosis.

DECEMBER 2016

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Nerve Pain

Muscle Pain

Achy Joints

Foot Pain

Tingling, burning, numbness and shooting pain stem from trouble in the nerve fibres that carry pain messages to the brain. “With nerve pain, there’s nothing actually wrong with the end organ, like tissue inflammation or damage,” says Dr Kenneth Wu, a pain medicine expert at the University of Texas. Shingles, or herpes zoster, is one common nerve nemesis. Once you’ve had chicken pox, the virus hides out in your body and may re-emerge as shingles if your immune system is weakened.

It’s one thing to be sore after a tough workout, but persistent muscle pain is something else entirely, says Dr Naomi Lynn Gerber of George Mason University. The latter is known as myofascial pain syndrome, or MPS. It’s often a chronic condition that manifests as a deep, dull, persistent ache in the connective tissue. In some cases, you’ll feel a tight ropiness in the affected area or even a hard node (known as a trigger point). But at other times, the pain impacts an entire region of the body.

If you wake up in the morning feeling like the Tin Man and your joint pain can’t be linked to a specific injury, you may have osteoarthritis (OA). You heard us. Contrary to popular belief, this isn’t just an old man’s disease. Research shows that more than half of OA sufferers are younger than 65. OA can affect any joint, but it’s common in the knees and hips. It’s a result of simple wear and tear to the cartilage that surrounds and protects your bones, says rehabilitation specialist Dr Dean Reeves.

Got an ache in your heel that makes walking difficult and running out of the question? Then you may be suffering from plantar fasciitis, which is inflammation of the thick band of tissue on the bottom of your foot. But that’s not the only possible culprit behind heel pain. You could have torn ligaments or even a stress fracture, says Dr Bruce Werber, a foot and ankle surgeon. If the ball of your foot is bothering you, blame a bunion, flat feet or nerve trouble.

THE FIX

THE FIX

THE FIX

THE FIX

Play Defence

Consult a Trainer

Get an Expert Opinion

Assess Your Footwear

If you’ve had chicken pox, you might consider getting a shingles vaccine. It’s usually recommended for adults 60 and older, but it may also help younger people who have autoimmune conditions, suggests research from the University of Alabama.

Maybe you don’t have MPS; maybe you’re just working out with bad technique. Have a chat with a credentialled fitness pro and ask him or her to review your exercise regime and technique, says sports medicine expert Dr Jordan Metzl.

This is one instance where self-diagnosis or self-treatment shouldn’t be the first step. That’s because joint pain can have many different causes, including rheumatoid arthritis, gout, tendinitis, Lyme disease and even statin drugs. Ask your doctor to figure it out.

Have you been wearing the same running shoes for years? They’re probably worn out. Invest in a new pair and see if the problem disappears. Also note when your foot pain occurs. If it’s after a long day at work, your fancy brogues may be the cause.

Watch Your Sugar

Massage Yourself

Build a Foundation

Stretch Your Calves

Excess blood glucose inflames nerves, which is why people with diabetes can lose sensation in their extremities. If diabetes runs in your family, watch your diet, stay active and get check-ups. Shoot for a fasting blood sugar level between 70-99 mg/dl.

If you can detect a trigger point, try massaging it and the surrounding area. In a Thai study, people with upper-back trigger points who applied pressure to their back with a massage stick improved more than those who took ibuprofen instead.

A physical therapist can help you strengthen muscles around the joint. Or if your knees ache, try tai chi. In an Annals of Internal Medicine study, people who did tai chi twice a week improved their knee conditions as much as those who used a PT plan.

If they’re tight, you’ll put extra weight on your forefoot with each step. This can cause fractures, fasciitis and tendinitis. Do this: with your hands on a wall, step back with one leg. Lean in while pressing your back heel down. Hold for 15 seconds.

Numb Those Nerves

Manage Your Stress

Look into Prolotherapy

See a Foot Specialist

Apply a cream containing lidocaine, says Wu. Your doctor might recommend medications such as pregabalin, gabapentin or even an antidepressant, he adds. Make an appointment with a neurologist for options that may be more advanced.

MPS may be more common during times of anxiety. Consider this: in a recent study from Israel, students developed more trigger points during final-year exams – obviously a time of heightened stress. This was possibly due to increased muscle tension.

With this treatment, dextrose (sugar) is injected in and around the painful joint. In one small study, this was linked to minor cartilage growth in human knees with serious arthritis. Dextrose appears to stimulate cells to fix themselves, says Reeves.

Schedule an x-ray if stretching, icing and orthotics don’t defeat the pain. If plantar fasciitis is diagnosed, steroid injections (up to twice a year) may help.

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ILLUSTRATIONS BY JAMES PROVOST; PHOTOGRAPH BY TOM SCHIERLITZ

HEALTH


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watches

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MH Life FIND YOUR TOP GEAR

SHINING EXAMPLES Sunglasses make you happier. Here’s why Need an excuse to buy a new pair of sunnies? Squinting at the sun can boost feelings of anger by up to 44 per cent, shows research from the journal Cognition and Emotion. The reason? The way your eyebrows dip and cheek muscles pinch when you squint at bright light mimics your facial expression when you’re angry. Just as your emotions dictate your facial expressions, the opposite can also be true. So when you squint, your face coaxes your brain into an angrier mood. Fortunately, there’s an easy solution: wear sunnies. The research claims throwing on your shades almost totally eliminates squinting, and “abolishes” any sun-induced mood muddling. You’ll keep your cool in more ways than one. S T Y L ING PHOTOGR A PH Y GROOMING

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Ray-Ban Aviators $230 Bassike shirt $295 Strand Hatters flat cap $95

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A Clear frames suit wider face shapes as the frame is light and looks smaller than it actually is. Oakley Latch sunglasses $189.95 Burton T-shirt from theiconic.com.au, $39.95 Rado HyperChrome Chronograph $5850

SHELLBERIGHT If you’ve got a pale complexion, black frames can further drain the colour from your face. Tortoiseshell frames are more flattering with their lighter shade adding warmth to your skin. Maui Jim Silversword, $299

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B Clip-on lenses like these give you two pairs of sunglasses in one for maximum versatility. Pacifico Yacht Master sunglasses $219 with Yacht Master clip $79 Assembly Label shirt $80 Strand Hatters Panama hat $390 C Bright coloured lenses suit narrower face shapes because they draw attention away from the width of your face. Oakley Latch sunglasses $189.95 Lacoste Classic Polo from theiconic.com.au, $109


THEBRIGHTSTUFF Dark or olive skin gives you licence to experiment more with bold colour. Crank it up – bright colours look great against darker skin tones. Maui Jim Red Sands $289

D Keeping your clothes monochrome will make coloured lenses pop. Dolce & Gabbana sunglasses $310 at Sunglass Hut Assembly Label tank $40 E Curved frames – round, oval or cat-eye – will soften a lantern jaw, giving a more approachable effect. Persol sunglasses $410 F Heading to a festival? Keep things loud and proud – the brighter the better. Nylon frames are easy to pop on your head as day turns to night. Oakley Frogskin sunglasses $249.95 Bassike shirt $395

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A PRIDE OF LIONS A majestic golden coat is only fitting for the all-powerful kings of the urban jungle. Typically found prowling corner offices and boardrooms, these watches mark out the leaders of the pack

Omega Seamaster Planet Ocean Sitting at the top of the food chain on its luxuriant alligator strap, this magnificent diver bears an 18K red-gold case with inset gold in the engraved ceramic bezel. It’s the big cat, so don’t mess. $36,200

Rado Centrix Skeleton This futuristic skeleton watch is sure to get you purring again. The deep brown ceramic dial provides a stark backdrop for the PVD gold-coated indexes and hands. It’s another winner from a pioneering brand. $2750

ches With so many wildly different species, watc can be difficult brutes to hunt. Make your natural selection with MH’s horological zoology of distinguishing characteristics PHOTOGR A PH Y

EDWARD URRUTIA

SE T DESIGN

TOM ASHTON

Frederique Constant, Classics Manufacture You needn’t spend squillions on a gold watch with an in-house movement. Even if your budget is more Simba than Mufasa, here you can still sport a fine dress watch, albeit PVD gold-plated on robust steel. $3995

Ulysse Nardin Marinee Diver This is what happens when a brand flexes its haunches. The 18K rose-gold case c of this luxury diver gets extra contrast a against the rubberised blue unidirectional ro otating bezel. A watch for a budding hip-hop mogul to wear on his yacht. $4 42,500 74

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Ball Engineer Master II Aviator Every Top Gun pilot needs a watch that’s instantlyy legible. Fifteen micro gas tube es on the hands and dial make for easy reading whether you’re on a night mission or simplyy coming b. $1999 home from the pub

A KETTLE OF HAWKS Lions may be kings of the jungle, but these birds of prey are the undisputed rulers of the skies. They’re born to be airborne, but keen ornithologists will spot them on flightless types

Vicctorinox AirBoss Mach 9 The e beloved Swiss Army knife brand is a by-word for no-nonsense fu unctionality. Happily, those values apply to t its watches, too – the AirBosss offers triple-coated, nti-reflectivve sapphire crystal to an en e-telling is always nsure time clear as glass. $3600

Breitling Avenger Hurricane Packing a 50mm dial, this looks like it should weigh the same as a Lancaster bomber. In fact, it’s feather-light thanks to its Breitlingexclusive case material that’s three times lighter than titanium and five times lighter than steel. $11,570

The Alpina Startimer Pilot When it comes to finding a reasonably priced mechanical pilot watch with a Swiss movement, Alpina is right up there. This one is rugged and easy-to-read with a hefty crown that’s simple to adjust in the cockpit. $1250

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Luminox Carbon Seeal 3800 Seriees

A SHIVER OF SHARKS In the murky world of diving watches, these are the apex predators. Even on land, not all of their features are redundant, while their unmistakable aspects hint at fearsome capability

Gucci Dive Watch You might expect a brand best known for its world-class fashion to be a fish out of water when it comes to diving watches. But Gucci makes a big splash here with a no-frills, rock-solid automatic for a great price. $1315 p

Often spotted on th he wrists of Seals (the U US Navy kind). While 300m water resistance and da uni-directional bezel may be superfluous at th he up beach, the light-u hand-markers will provve wn useful on a pre-daw ocean swim. $135 50

Seiko S ik PProspex Special Edition PADI S Switzerland has every S reason to fear Seiko’s r encroaching predation of e the t diving watch market. T under-the-sonar hit This of o 2016 was the result of S Seiko’s partnership with P PADI. Winning value for u under a grand. $999

Tudor Heritage Black Bay The stylish evolution of the diver can b be found in this amphibious customer that’s equally comfortable on terra firma as frolicking beneath the waves. Its elegant, waterproof strap is adventure-ready and only a diamond can scratch its sapphire crystal face. $4000 76

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Bell & Ross, BRV126 Sport Heritage This wild cat blurs the lines between a pilot’s and diver’s watch, delivering plenty of vintage panache with its domed crystal and sepia-coloured hour markers and hands that hark back to more civilised times. $6000

A COALITION OF CHEETAHS “Chronograph” literally means “time writer” in Greek and these speed demons are spotted with dials for tracking velocity. While the sports venue is their habitat, they can also be domesticated

Edox Delfin Calvin Klein Bold

While oozing throwback cool, this reworking of the 1960s model is no slouch in the technology stakes either. Water-resistant to 200m, it boasts a crown with a double gasket and reinforced sapphire glass. Made to withstand life in the fast lane. $1450

Chronographs can quickly get expensive, but this cat is all about eye-catching looks at a claw-some price. Made from stainless steel and powered by an analogue chronograph quartz movement, it’s all about style and simplicity. $495

Raymond Weil, Freelancer Automatic Chronograph This feline has a keen sense of smell for hot oil and petrol. With a perforated strap inspired g wheels and byy 1960s race-car steering “mushroom” pushers derived from that era’s stopwatches, it’s a watch that’ll straddle the line between work and weekend. $4999

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60 seconds that changed my life Six eminent men turn back the clock to key moments that wound up having a big hand in their fates

ANDRE AGASSI FINDS HIS PURPOSE 6.10pm 20 Oct 1997 After an embarrassing firstround loss, the tennis legend experienced a light-bulb moment that inspired an emphatic return to form I hit my lowest point in this hotel in Stuttgart. I was ranked 141 in the world [Agassi had been World No.1 just two years before]. I’d taken a wildcard to get into the tournament and then I’d lost to Todd Martin in straight sets in the first round. My coach, Brad Gilbert, took me into the hotel room and shut the door. He turned to me and said, ”We’re going to start over or we’re going to quit because you’re too good for this.” I was looking out the window across the trees and down at all the cars stuck in traffic on this busy Stuttgart street. I hated tennis so much at that moment. 78

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But I was staring down at all these people in the street. I started wondering how many of them also had a job they hated and what reasons they’ve found, or needed to find, in order to keep going. I suddenly realised I’d never had a reason for my own life. I’d always acted out of fear. Fear of what else to do. I’d played tennis for my father. I’d played tennis for money. But in those 60 seconds I concluded that I was going to find my reason for playing tennis I think like any epiphany, the moment itself doesn’t change your life. It’s what you do every day afterwards that changes your life. That moment in Stuttgart made me focus on my reason for being. It helped me find my purpose. It taught me to engage with my life separately from winning or losing. It taught me to engage on a daily basis with making myself better.

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I didn’t know whether or not I’d ever get to the top again. I didn’t know if I’d already seen my best. But that didn’t matter. What mattered was that I was doing what I wanted to do because I had reasons for doing it. That made me focus every day on getting to the top again. My reason became education. It became about giving children that didn’t have the choice a future of their choosing [Agassi went on to set up the Andre Agassi Foundation For Education]. I focused on that school I wanted to create. I found my reason for stepping out onto the tennis court and I changed as a person.

ANDRE AGASSI WEARS A LONGINES MASTER COLLECTION MOONPHASE $4175

JIMMY SPITHILL GOES OVERBOARD 3.08pm 16 Oct 2012 The celebrated Aussie sailor and two-time America’s Cupwinner nearly sank without a trace, along with his crew We capsized our AC72 yacht while training in San Francisco Bay. It was windier than forecast, and we’d done three laps of the bay with the boat right on the edge. As skipper, I decided to take us round for one more. It was my fault. We caught way too much wind. On a boat like ours, you can’t take the sails down in that situation – you have to pull off a tricky manoeuvre. We turned sharply; you can feel the point of no return – the nose dips down into the water and digs in. I yelled, “Keep an eye on your mates,” as we went over. It was a miracle no one was seriously hurt, or even killed. We all made it out with minor injuries and assumed it would cost us the America’s Cup – we’d lose too much time repairing the boat. But the next morning Larry Ellison [dotcom billionaire and owner of Spithill’s Oracle team] rang me and said, “I know you guys are

champions – you’ll be OK. We all rallied together, pulling 24-hour shifts, and got the boat fixed up in time. We said to each other, “If we can get through that, we can get through anything.” Six months later, competing for the America’s Cup, we were 8-1 down, and nearly out. We used that moment to pull ourselves together once more and we came back to win the Cup. Lots of teams wouldn’t have made it that far, but we did. It was a near-death experience, but it showed us what we were made of.

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JIMMY SPITHILL WEARS A BREMONT ORACLE II GMT $7600

Comeback kid: Spithill led his team from 8-1 down to clinch the America’s Cup.

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Crash landing: Webber’s CLR after his lucky escape.

DWAYNE WADE GRADUATES TO MVP STATUS 10.30pm 21 November 2001

The NBA champ bounced back to put his college, and himself, on the map It was back in my second year playing at Marquette Uni in Milwaukee. We went away for a tournament and I got on a good run. It started with our first game, against Tennessee. We were getting our butts kicked. I looked up at the scoreboard and I thought, “No way are we going out like this.” We came back to win – I scored, like, 30 in that game. Next game, I scored 20-something, and hit the game winner. In the final, I absolutely killed it and was awarded MVP of the tournament. At this point, Dickie V [Vitale, a basketball pundit] was screaming my 80

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name – he was like, “Watch out for Dwyane Wade, he’s the diaper dandy.” [This is a phrase of Vitale’s, bestowed upon talented college players.] My name was starting to get out there. My coach Tom Crean sat me down on the plane home to Milwaukee, and said, “I want to give you a heads-up: life as you’ve known it will forever be changed.” I didn’t really understand what he was saying. But we were ranked – the school hadn’t been ranked since 1977 – and they hadn’t ever had a player like me. Returning to Milwaukee, I realised he was so right. It was a whole other world, where basketball mattered. From that point on, I became known – my name on the mind of every scout, fan, player. My life changed.

DWYANE WADE WEARS A HUBLOT CLASSIC FUSION DWYANE WADE $22,900


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MARK WEBBER DODGES DEATH 9.05am 12 June 1999

Things went horrifically wrong for racing driver Mark Webber in the lead-up to the LeMans 24 Hours It happened during the warm-up for the LeMans 24-hour race. I was doing about 280km/h in the Mercedes-Benz CLR LMGTP when I went over a crest and I realised I’d lost control. The car started to take off straight up into the air. I didn’t want any pain – I wanted things to be over quickly. I could see the sky and then the ground and then the sky again. I knew that the track had trees on both sides of it, so I feared the car would go into them. The car landed heavily. Thankfully it fell back on the track and flipped a few

times, finishing upside down which, in those types of cars was very dangerous as getting out wasn’t possible if it caught fire. This all happened in a matter of seconds, but the brain puts everything into a slow-motion movie. After the car finally came to a stop I was quickly attended to by marshals and medical personnel. I walked away from the car okay physically, but certainly not mentally. I was badly shaken. That moment taught me that things can change quickly and that adversity can come along very fast. This scenario was completely out of my hands as well, so I felt extremely powerless to stop it happening again – I was just off the back of another bad crash in

the same car two days before. This generation of car turned out to be incredibly dangerous at high speed as they could take off like an aircraft if the right combination of conditions occurred. [Webber’s Mercedes colleague Bernd Schneider also went airbourne in the CLR during Le Mans – the car was subsequently withdrawn]. In the end, I made one of the bravest decisions of my life in leaving a secure professional contract (the first I’d ever had) and effectively re-starting my career back in single-seater racing, aiming towards Formula 1. There was no guarantee at all at the time that this would be the right decision. But it turned out to be an inspired one.

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MARK WEBBER WEARS A CHOPARD SUPERFAST CHRONO 919 PORSCHE LTD EDITION $16,560

“The car started to go straight up into the air. I didn’t want any pain. I wanted things to be over quickly”

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“Imanaged to get a half-turn onmy marker. I spun into thespace and just whacked it”

MASSIMO LUONGO SCORES IN THE ASIAN CUP FINAL 8.45pm 31 Jan 2015 line-up. That was fair enough really. I’d only just started to be involved in the Socceroos set-up. Although I’d made my debut the year before, I hadn’t played for the Socceroos for a while until then. I It happened on the stroke of half went to the World Cup but I didn’t time. It’d been a tight game play a single game. against South Korea until then But when the Asian Cup kicked with no clear-cut chances for off I made the starting 11 for the either side. I was hovering in the opener against Kuwait and I was pocket on the edge of the final lucky to score and get an assist. third when I got a nice ball played Things progressed from there. into me by Trent Sainsbury. I Scoring in the final of a received the ball with my back major tournament – that’s to goal and managed to always a pretty big deal. get a half-turn on my But that goal against marker with my first South Korea was touch. I spun into particularly the space and special then I just because it whacked it. The summed up my ball went in the introduction to the bottom corner. Socceroos. I ended That put us 1-0 up up being named the [Australia would go Most Valuable Player in on to win 2-1]. the tournament. There That goal summed up were a lot of boys in our my tournament. I’d come team that could have got out of nowhere. When the that accolade. But Asian Cup started a that goal probably few people were MASSIMO LUONGO WEARS A had something to questioning why I TAG HEUER AQUARACER 300M CALIBRE 5 AUTOMATIC $3,300 do with it. was in the starting The Aussie midfielder reinforced his growing reputation with a sweetly struck opening goal

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Luongo’s goal set the Socceroos on the path to Cup glory

SHAUN MARRIOTT LIVES TO FIGHT ANOTHER DAY 4.30pm 11 May 1998 Shaun Marriott served 26 years of active service in the Navy Seals rising to the position of Lieutenant Commander In the Navy Seals, we have explosives that work off very simple clocks. You set the charges and they go off. But if they don’t go off you’re meant to wait the full time that can be up to 72 hours. One time we were doing this training exercise on the Big Island in Hawaii. We set seven charges, but only had six explosions. So it’s like, “Okay, let’s wait until the time elapses”. Still nothing. We got the binoculars out – sure enough only six had blown. Now what do we do? My leader turned to me and said, “Okay, me and you – let’s go. We’re going down to see what’s going on.” It was one of those times in your life when you can hear your heart beating. You’re walking down towards a live piece of ordnance. How do you do it? Well, in a job

that’s so full of risk you have to develop one of those Spartan beliefs that the best you can hope for is a glorious death. It’s just part of the job. The worst thing you can do as a warrior is to die in bed. You have to have that mentality in order to get on with it. Finally, we approached the explosive, It turned out a rock had fallen and sheared the face off the clock and debris had cut the time fuse as well. My leader didn’t have to go down to face that situation with me. I was in charge of unexploded remains that day. But he insisted on accompanying me. That incident reaffirmed to me how important it was to have faith in your colleagues to get a job done. In the Navy Seals, you rely on each other for success. Developing that foundation of trust and support is vital. That mutual reliance is what allows you to do your job, while also enabling them to do theirs.

SHAUN MARRIOTT, WEARS A LUMINOX CARBON SEAL 3800 SERIES $1350

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Grooming

SUMMER GROOMING HACKS

PROBLEM

WINTER HIDE Never shave dense body hair, says trichologist Geoffrey Mahanay. “There’s a high risk of in-growns so use a trimmer to shorten hairs and accentuate muscles.” Sparse hair – say on your chest – looks messy, so shave clean to the skin. Hairy nipples? “Tweeze if there’s only a few,” says Mahany. No pain, no gain.

Look your best as the temperatures rise PROBLEM

SHINY HEAD Heat and humidity cause an overproduction of oil and lead to a greasy mug. But don’t overdo the harsh cleansing – your skin will rebel and make even more oil. “Use a face wash that cleans without stripping skin of moisture, a mattifying moisturiser and the occasional scrub,” says Nathan Jancauskas, founder of grooming site Men’s Biz. ▪

Schick Hydro 5 Groomer Kit, $25. Has a trimmer for manscaping, back shearing and a 5-blade razor for clean shaves.

Urth Face Wash with White Tea and Ginseng, $60. Antibacterial but gentle on your skin. Hunter Lab Cleansing Facial Scrub, $39. Scrub smarter not harder. Origins Oil Free Moisturiser, $42. Sinks in fast for a shine-free finish. Jack Black Oil-Free Moisturiser, $30. Contains an anti-inflammatory ingredient to improve skin tone and texture.

PROBLEM

HOBBIT FEET

Lush Pumice Power Bar, $9.95. Exfoliates dead skin and contains orange oil to rejuvenate heel and toes. Clarisonic Pedi Foot Transformation System, $250. Brushes away dry skin with an oscillating extension to get under-nail gunk.

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PROBLEM

ARM-PIT RINGS Visibly sweaty pits rarely help you exude magnetic charm and confidence. If they’re a problem, consider this new technology. “Miradry uses gentle microwave technology to heat the lower layer of the skin where the sweat glands are situated,” says Dr Sarah Boxley, a cosmetic physician from The Skin Clinic, Fremantle. “Sweat glands can’t grow back after treatment, so the effect is immediate and lasting.” No sweat. Ever. A course of treatments starts from $3,385. (miradry.com.au)

Q Should I change up my scent for summer? A PROBABLY. “You change your clothing between summer and winter so you should also change your fragrance at the same time,” says Will Andrew, director & technical expert for COTY Fragrances. “There’s a close relationship between your mood, the clothes you wear and your fragrance. All three should relate well to one another. “In general, summer edition fragrances tend to evoke the scents associated with summer. They’re fresh and bright with the smell of citrus fruits, aromatic herbs and light florals typically driving their character. Some summer fragrances have more depth and power, but their character will always tend towards freshness.”

Sunrise: Eau De Lacoste L.12.12 Jaune $69 / 50ml Inspired by the yellow polo shirt, this is fresh and citrusy with notes of grapefruit and golden delicious apples. Summer in a bottle.

Sunset: Hugo Boss The Scent $89 / 50ml The smell of leather surrounds successful men from their briefcase to their car upholstery. The leather base note in this will transmit that corner-office vibe.

WORDS: MELINDA AYRE; PHOTOGRAPHY: EDWARD URRUTIA

Help your feet feel great and look marginally less revolting with a DIY pedicure. Soak feet in warm, soapy water for five minutes. Scrub away rough patches with a pumice stone and remove toe-jam from beneath nails. Finally, trim toenails straight across to leave a white crescent. Birkenstock-worthy.


Discover Mount Buller

SUMMER RUNNING With its cracking views and rugged terrain, this Victorian ski resort is a trail runner’s Graceland come the warmer months BY

A A RON SCO T T

TO THOSE WHO SAY running’s boring, I say this: run Mt Buller’s Wild West Trail. This sublime out-and-back trail starts in Buller’s town square, cuts over the mountain’s 1805-metre summit, then drops down its knife-edge western ridge, a perilous spur of crumbling stone lanked on both sides by 800m drops into the woollybutt forests that blanket the valley loor. Hard? Hell, yes. Boring? Shit, no. A sign at the summit gives some idea of what you’re in for. “DANGER,” it shouts. “Extremely steep slopes beyond this point. A fall may result in death.” I didn’t fall, thank God, but there were points where I considered tossing myself into the airy 86

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void, so sharp was the lactic burn in my quads as I climbed back up the ridge along a vertiginous trail of loose scree. The Wild West Trail sits very much at the pointy end of Mt Buller’s trail-running network. Graded “black” with a technical rating of 42 out of 45, and an “indicative diiculty” mark of nine out of 10, it is by far the most extreme of the 16 dedicated running trails on the mountain. But as pleasure and pain often go hand in hand, so it proves on the Wild West Trail, with the scintillating views of alpine peaks looming out of fogilled valleys more than compensating for the burn in my lungs. And the endorphin rush when I crested the inal lip of the ridge and found myself

back on the summit? I’m getting a tingle in the back of my neck just thinking about it . . . IF THE WILD WEST TRAIL sounds a tad extreme for your tastes (or ankles), Mt Buller – part of Victoria’s 7 Peaks Run network – ofers a suite of gentler “green” and “blue” trails to choose from. The Klingsporn Trail is an old cattle path that snakes alongside the Delatite River, dropping over a thousand vertical metres from the town of Mt Buller to the Mirimbah Café at the park gates. Back in the day, intrepid skiers had to lash their skis to their back and climb up this trail to reach the runs at the top of the mountain. Coming down, thankfully, is an easier task as the trail cuts a winding path between vast stands of eucalypts. Word of warning: make sure you’ve got wheels waiting for you at the bottom or a 9km roll will morph into an 18km grind. The Mirimbah-Mt Buller Shuttle can take you back up for $20 but bookings are essential.


WHERE Pr oc ee d or no t to pr oc ee d? Th e au th or po nd er s th e qu es ti on .

CANBERRA

MELBOURNE

MT. BULLER

GETTING THERE Mt Buller is a 250km drive north-east of Melbourne’s Tullamarine Airport. The last major town you’ll drive through is Mansfield – you’d be well advised to stop for a cofee at the Mansfield Cofee Merchant on Highett Street (mansfieldcoffeemerchant.com.au).

STAY The Arlberg Hotel (arlberg.com.au), located at the very top of the Mt Buller township, provides spacious rooms, pool tables and a cosy bar – what more could a man want after a long day on the trails?

Thescintillatingviewsof alpinepeaksloomingout offog-illedvalleysmore than compensateforthe burn in my lungs Meanwhile, if you’re after a diferent view of the mountain, drive across to Telephone Box Junction on the western slopes of Mt Stirling and knock out the 10km Razorback Run. The initial climb up to Razorback Hut is a nasty heart-starter, but from that point on you’ll be rewarded with sumptuous views of Mt Buller as the trail describes a neat, undulating loop. While the bottom half of the loop is a well-worn track that sees plenty of mountain-bike tyres, the top half is a hardscrabble bridle trail cobbled with jagged rocks and steaming piles of horse manure. Good, messy fun. CALVES IN SERIOUS NEED of respite after a day on the trails? Both the Klingsporn Trail and the Delatite Drop – which tracks the opposite bank of the river – make for fast, lowy downhill mountain biking. There’s nothing too technical here, although it can get rocky at points – you’re best advised

to get your arse out of the saddle, soften your knees and let your bike do its thing. Oh, and be prepared to get wet feet in the shallow river crossings. Again, if you don’t feel like pedalling back up the mountain, you’ll need to leave a car at Mirimbah or book a spot on the shuttle. And if the downhill stuf piques your interest, you might want to consider tackling the cross-country Alpine Epic Trail. The only trail of its kind in the southern hemisphere to receive “epic” status from the International Mountain Biking Association, this gnarly 40km trail climbs over 1200 vertical metres. In good conditions, elite riders will inish it in three hours; intermediate riders can expect to be pedalling (or pushing) for up to seven hours. Not one for the faint-legged. Bikes and gear can be hired from All Terrain Cycles in Mt Buller’s village square plaza (allterraincycles.com.au).

EAT The Whitt ofers an open fireplace, generously poured glasses of wine and hearty pub-style fare. At $16, their black angus bolognaise baked potato is the best value on the mountain.

STING IN THE TRAIL

On Mt Buller, MH ran with one of Australia’s most prolific ultra-runners, Richard Bowles. A 7 Peaks Run ambassador, Bowles has completed Australia’s 5330km Bicentennial Trail and New Zealand’s 3054km Te Araroa Trail. Running alongside (or rather, behind) this man is a lesson in negotiating rough terrain. Follow his lead to conquer any trail

1/ GOING UP

2/GOING DOWN

3/GOING LONG

Climbing a steep, scree-covered trail is nothing like running up a steep pavement. Keep your stride short, lean forward from the hips and remember: there’s no shame in walking.

The adrenaline rush of bounding down a rocky trail can be quickly cruelled by a rolled ankle or barked knee. Spread your arms for balance, shorten your stride and aim to land on your forefoot.

Ten kays on a trail will take exponentially longer than a 10km road run. Always carry supplies. Hunger and thirst will hamper your concentration and co-ordination – essential on rugged trails.

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Motoring

The Hurt Locker Leisurely drive? No such thing, says six-time V8 Supercars’ champ Jamie Whincup. Here’s how he prepares his body for one of the true torture tests in Australian sport YOU’RE STRAPPED INTO A WORLD of brutal heat and punishing noise, your heart hammering out more than 180 beats per minute as uncut adrenaline ires through your body. You’re sweating litres – literally litres – in this 60° furnace as you yank again and again on a 30kg lever. There’s pain in your legs, your hips, your shoulders. And you’ve got an hour and a half to go . . . When it comes to Australia’s athletes, racing drivers usually rank somewhere near competition eaters on the “how hard could it be?” scale. After all, it’s mostly just sitting down, right? Well, the naysayers have never seen Red Bull Racing’s Jamie Whincup haul himself out of the driver’s seat after a race. “We’re in a 60° cabin for up to two hours,” he says. “The car is physical. We have half-assisted steering, but there’s no assistance in the brakes or the gearbox. There are a couple of thousand gear changes in the space of two hours, and each of them is a 30-kilo pull. There’s this mental element going on, too. You know that if you make a mistake you can destroy three weeks of solid preparation in a split-second.” Preparation is crucial, with Australia’s top drivers sticking to a tailored training program that focuses hugely on cardiovascular itness, while strengthening the critical muscles required to wrestle a mountain of metal around a challenging race circuit for several hours at a time. 88

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Cardio Is King

Back Seat Driver

Every workout begins with 60 minutes of running, riding or swimming. “Racing is intense cardiovascular activity,” says Whincup. “We’re in the cabin for up to two hours, and it’s physical. It’s like a triathlon. So you need that cardio base.”

The inal 15 minutes of the workout will be dedicated to torching the glutes and hips with exercises like barbell hip thrusts, kettlebell swings and goblet squats. Keeping these big prime movers in optimal condition is crucial to peak performance inside the cabin, says Whincup. “A big part of that is making sure you stay away from injury. But we spend two hours in a seated position swinging of an unassisted brake pedal, so your glutes get a smashing.”

Shore Up Your Shoulders Whincup will spend 15 minutes strengthening his shoulders with exercises like cable face pull and standing dumbbell push press. “You really need strength through your shoulders for those 2000plus gear changes,” he says.


EDITED BY STEPHEN CORBY

During a two-hour race, Whincup’s heart rate will hover around 170 BPM.

TEST DRIVE: JAGUAR F -PACE OLD-SCHOOL STYLE MEETS NEW-SCHOOL GRUNT IN THIS CLASSY SOFT-ROADER

Temperatures inside this “mountain of screaming metal” can top 60°.

CAN A WETSUIT have elbow patches? It’s a curious question and one that’s raised by the existence of the new Jaguar F-Pace, an SUV that’s a serious change of pace for the iconic British sportscar brand. Long associated with interiors of polished wood and puckered leather that look like the kind of drawing rooms its tweed-coated owners might smoke pipes and swill Scotch in, Jaguar has undergone a wondrous renaissance in the past eight years, since it formed an alliance with another proud Brit brand, Land Rover. Truly beautiful cars, like the F-Type, have brought buyers back. But the company’s bold plans stretch past popularity to a whole new scale of volume, typified by the launch of the F-Pace, which combines the know-how of sister company Land Rover with the style and grace of the leaping cat. It’s clear that this sporty-looking medium-sized soft-roader is aimed at a younger and more active buyer than the elbow-patched gent of old, because it comes with an ubermodern accessory that couldn’t be more down with the kids. The optional $640 water-proof rubber wrist band (with Jaguar badging, of course) allows you to lock your key in the car while you hit the surf or run a marathon. Hold the wrist band near the Jag badge on the tailgate and the car locks. If anyone breaks in while you’re out sweating it up, the original key won’t work until your wristband

reactivates it. It’s a very Appleelegant solution to a problem that’s familiar to many Australians, and it has the bonus of looking pretty damn cool on your wrist while you’re doing your triathlon. There’s more to the F-Pace than boy-toy gimmicks, of course, because this is no faux-wheel drive. The Jag is made on the same UK production line as hardcore off-roaders like the Land Rover Discovery, and the shared DNA shows in its gravel-pounding abilities. An all-aluminium body brings the sports-car heritage and gives the beast a far lighter kerb weight than any similarly sized competitor, which adds to its performance credentials. The light-weight approach also allows the F-Pace to offer something never before associated with SUVs – excellent fuel consumption. The base 2.0 diesel has a claimed economy figure of just 5.3 litres per 100km, which is simply staggering for a vehicle in this class. The Jag’s biggest advantage (aside from the competitive starting price of $74,380) is the way it looks – the F-Type-styled rear end is particularly peachy. Making a vehicle this big, riding on 22-inch wheels, handle and steer not just like a car but like a Jaguar, is a masterstroke of engineering. Yes, the Jaguar owner of old might find the size and shape of the new F-Pace unrecognisable. But make no mistake: he’d still feel right at home behind the wheel. DECEMBER 2016

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TheFi FITNESS

UFC SPECIAL

Robert Whittaker has been fighting for as long as he can remember. But his climb up the UFC middleweight rankings has demanded more than mere aggression. Heed his lessons to build an unyielding mind and an indestructible body > BY

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AARON SCOTT

DECEMBER 2016

PHOTOGRAPHY BY

JASON LEE


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t’s late in the third round. The two men circle each other, gloves up, eyes wide, breath hissing through their nostrils. They’ve already been trading punches, kicks and furious snatches of grappling for 14 minutes, give or take, and both are beginning to feel the pinch. OUTSIDE THE CAGE, on the padded mats of the PMA Gym in Sydney’s south-west, a group of primary-school kids is tapping away at punching bags. There’s chatter and bursts of laughter. But inside the octagon it’s serious business. The men’s faces drip with sweat. Blood is flowing from Robert Whittaker’s nose, turning his beard the colour of rust. His sparring partner, David Francis, has a gash under his left eye – the result of a Whittaker knee in the first round. The skin around the gash is raw and purple. Francis suddenly feints a lunge. Whittaker straightens, tenses, and pivots on his right foot, unleashing a short, sharp leg kick that hits Francis just above his right knee. The sound reverberates around the bare concrete walls of the gym like a whip crack. Francis grimaces, wavers, then collapses onto his back. Whittaker moves in for the kill. Outside the octagon, his arms draped over the top of the cage, stands coach Henry Perez. As Whittaker assumes the ground-and-pound position on Francis’ chest, Perez calmly looks down at his stopwatch. “Forty seconds,” he calls, counting down the seconds left in the round as Whittaker unloads on the prostrate Francis. “Thirty . . . Twenty . . .” Ten minutes later, the sparring finished – mouthguards out, gloves peeled off and blood wiped away – I ask Whittaker about that leg kick. “It’s a risky move,” he explains. “All the other guy has to do is turn his knee out a fraction and I break my foot.” And if that happens, do you keep fighting? Whittaker looks affronted: “One hundred per cent I keep fighting.” No, I mean in sparring . . . “One hundred per cent I keep fighting.” Yes, Whittaker is a fighter in the purest sense of the word. He believes there are three distinct mindsets in the UFC. There’s the martial artist, who revels in perfecting the sport’s myriad fighting styles (Whittaker points to Georges St-Pierre as a classic example). There’s the brawler, whose primary goal is to break his opponent (“Rampage” Jackson springs to mind). Then there’s the fighter, the man who revels in the thrill of hand-to-hand combat. Whittaker puts himself in this category. He loves the risk, loves the adrenaline, loves the rush of someone trying to hurt him. “I was just born with the fighter mentality,” he explains. “I can honestly say I was born to fight.

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A thousand years ago, I would have been a warrior for the village. That’s my calling.” Thing is: in modern society, this “fighter’s mentality” can be a dangerous thing. It’s the kind of psyche that – under certain circumstances – could land a man behind bars. Or worse. And yet Whittaker has climbed into the upper echelons of the UFC’s middleweight division with a sparkling reputation. He fights with passion inside the octagon; he carries himself with dignity outside it. And therein lie lessons any man can learn from.

Collect Your Tools Fighting has always been part of Whittaker’s life. Growing up in a housing commission estate in Sydney’s south-west – parents separated, money scarce – he found himself weighed down by insecurities. “Going through primary school, then high school, I carried those insecurities with me. And I probably didn’t react to comments and jests as well as I would these days,” he adds with a wry grin. So he started to fight. He liked it – he was good at it. At age seven his father enrolled him in a karate school. Within six years he’d earned a black belt. Looking for a new challenge, the 14-year-old wandered into Henry Perez’s PMA Gym. And it was there that Whittaker’s notion of combat sports changed. Perez vividly remembers the first time he recognised the teenager’s potential. It was during a local karate event. Whittaker went on to win the tournament, but it wasn’t the victory that stood out in Perez’s mind. “It was his predisposition to fight his way through,” says the coach. “When Rob’s in the midst, he swings his way out. He finds a way. He seeks out what he’s aiming for and he achieves it.” For Whittaker, the realisation that he had true potential as a fighter was a slower burn. Yes, he had an urge to fight. Yes, he’d been in more fights than he could count. But martial arts was simply an outlet for his physicality. It was mere exercise, something to wile away time. “But through Henry, I learnt that karate, hapkido, Brazilian jiu-jitsu – they’re not just martial arts. They’re skills. They’re tools to be used effectively in combat.” For the teenager, it was a subtle shift in outlook that saw his trajectory as a fighter skyrocket. Suddenly he wasn’t just mindlessly laying into punching bags and kick shields. He

was honing skills and gathering tools; training with a clear and defined purpose. It’s a lesson, Perez believes, that extends beyond the octagon. “Everybody has to have a purpose to their training. Ask yourself: why am I doing this? What is the ultimate goal?” For Whittaker, this end-goal focus provided the perfect framework for his fighter’s mentality. In 2009, six years after wandering into Perez’s gym, he had his first professional fight against fellow debutante Chris Tallowin in Perth. Whittaker won via TKO in the first round. From there, he went on a two-and-a-half-year tear,


FITNESS

winning via knockout and submission as he built a 6-0 record. His aggressive style garnered attention. In October 2011, he flew to Macau for the Legend Fighting Championship 6 – his first fight on foreign soil. Then a strange thing happened – he lost.

Bounce Back Stronger Perez admits that he and Whittaker made a string of mistakes leading into that Macau fight. They trained in an octagon, even though the fight was taking place in a boxing ring. They travelled too

close to the fight; they cut weight too late. Above all, they underestimated the ground strength of Whittaker’s opponent, Korean Hoon Kim. In the opening exchange of the first round, the fight went to ground. Whittaker never looked comfortable. In the third minute, he found his neck scissored in a triangle choke hold. Within seconds he’d tapped out. Whittaker’s first words to his coach after that loss were: “It’s over. It’s all over.” Perez describes the next few minutes as the most important in his 13-year relationship with Whittaker. The coach pulled his fighter aside, looked him in the

Crack! Whittaker’s leg kick finds its mark. Francis teeters. Coach Henry Perez looks on.

> DECEMBER 2016

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‘‘Youcannever,ever forgetwhatalossfeels like.Igointoeveryight as uncertain as the last’’

eyes, and said: “Do you want to do this?” “Yes,” came the mumbled reply. “So right now, we turn this loss into a win. We learn from everything that went wrong and we find the winning path through this loss. We look at how you lost, we look at why you lost, and we turn those things around so you never, ever let it happen again. From this point on, we work even harder.” Whittaker nodded and gave his coach a hug. “And that,” says Perez, “is how we turned that loss into a win. That’s the one time in Rob’s career that things could’ve gone either way. But we managed to keep him on the road.” Whittaker returned to the gym with renewed vigour. A month later he stepped back into the cage and notched a second-round TKO of Ian Bone in Sydney. That win proved the start of a special run that culminated with his recruitment for the second instalment of the reality TV show, The Ultimate Fighter.

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In his first fight on the show, he dropped Luke Newman with a vicious right cross 19 seconds into the opening round, before following up with a sickening ground-and-pound on the unconscious Englishman. Whittaker went on to win The Ultimate Fighter welterweight title, with a unanimous points decision over British striker Brad Scott in the brutal three-round final. It was after that grinding victory, Whittaker says, that the notion of a career in the UFC began to take root in his mind. “But you can never, ever forget what a loss feels like,” he says with careful emphasis. “I go into every fight as uncertain as the last.” Perez now believes that Whittaker’s ability to view defeat as opportunity is his greatest asset as a fighter. It’s a mindset, the coach argues, that fosters constant growth, constant progression. “For Rob, there’s no such thing as a loss,” says Perez. “In defeat, you learn. And that’s how you win.”

Focus On The Immediate And winning’s something Whittaker’s been doing a lot of in recent years. After a first-round loss to US hitman Stephen Thompson at UFC 170 in 2014, Whittaker’s embarked on another streak, winning five straight to become a title contender in the UFC’s ultra-competitive middleweight division. Even boxer Danny Green has christened him “the number-one fighter” in Australia right now. Yes, Whittaker’s confident. His victories have ranged from a first-round KO of Hawaiian Brad Tavares to three-round wars with Jamaican Uriah Hall and Brazilian Rafael Natal. He’s proven he can triumph in any conditions. But he still admits to suffering crippling nerves in the minutes before stepping into the octagon. “Walking into the cage . . .” he shakes his head. “I’m getting nervous just thinking about it. I don’t think I’ll ever get rid of those nerves.”


FITNESS

CARVEOUTCAGE-READYMUSCLE Whittaker follows a program drawn up by exercise physiologist Justin Lang at Live Athletic in Sydney. According to Lang, the progressive program combines flexibility, gymnastic and barbell strength training, and aims to build unrestricted movement while inoculating against injury. “Any system is limited by its weakest point,” says Lang, “so whatever the weakest capacity in Rob’s body, we find it and we strengthen it.” Below are six movements Whittaker typically tackles in a session – use them to build an unbreakable body.

1/ Squat

3/ Nordic Hamstring Curl

5/ Back Extensions

In a squat rack, place a barbell across your traps. Push your hips back and lower until your thighs are at least parallel to the floor. Whittaker will typically do 5 “build” sets before completing 3 “work” sets of 5 reps. Lang says “Power through the legs is massively important for every athlete, so this move is a staple in Rob’s program.”

Kneel on the floor and anchor your feet under a loaded barbell. Keeping your torso straight, slowly lower your body as close to the ground as possible. Whittaker will do 4 sets of 5 reps. Lang says “In wrestling you often use your legs as hooks, so this exercise is effective at building that posterior strength.”

In a back extension machine (or on a bench with your feet anchored) lower your torso as far as you can, then raise until your body is straight. Whittaker will do 4 sets of 10 reps holding a 20kg plate to his chest. Lang says “I like Rob to extend beyond the neutral spine position because his back needs to be strong in high-stress positions.”

THE BIG SHOW The UFC is back in Melbourne, with UFC Fight Night at Rod Laver Arena on November 27. Don’t know a grappler from a striker? Here’s your cheat sheet from former Australian UFC fighter and current MMA coach Elvis Sinosic

vs LUKE ROCKHOLD

RONALDO “JACARE” SOUZA

“In their 2011 match Rockhold won in a very close decision by stopping the takedowns and winning the stand-up. Since then, Jacare’s boxing has gone through the roof, while Rockhold has won his last few matches via his groundwork. Can Rockhold hang with a champion jiu-jitsu player like Jacare on the ground? I don’t think so. I reckon Jacare will win this rematch.”

ILLUSTRATIONS BY SONNY RAMIREZ

vs 2/ Pistol Squat

4/ Weighted Dips

6/ Hollow Rocks

Balance on your right foot, your left leg extended in front of you. Drop into a deep squat, then drive back up to a standing position. Whittaker will typically do 4 sets of 3-5 reps on each leg Lang says “Pistol squats aren’t a hard strength exercise, but they require a high level of mobility through the hips, knees and ankles.”

Grab a pair of parallel dip bars. Keeping your head up, lower until your upper arms are at least parallel to the ground. Pause, then drive back up. Whittaker will typically do 4 sets of 5 reps with 30kg strapped to his weight belt. Lang says “I want Rob’s shoulders to be able to handle high amounts of stress and highrange extension. That’s why I like weighted dips.”

Lie face-up on the floor, your arms extended above your head. Engage your core and raise your arms and legs so your body describes a bow shape. Rock back and forth. Whittaker will do 4 sets of one-minute rocks. Lang says “The rocking motion challenges your trunk strength while keeping your spine in a neutral position.”

ROBERTWHITTAKER

vs DANIEL KELLY

And once the bell rings? He smiles: “Then it’s go time. There’s no room for thought. I can barely remember most of my fights. It’s pure reaction, pure instinct.” Push him for standout memories in the cage and he shrugs: “There was one time when I was taken down and my opponent was on top of me and all that was going through my head was: I must look like an absolute bitch lying on my back right now.” Whittaker can’t remember who his opponent was that night. “I just have that singular memory of lying on my back on the canvas.” But if his mind blanks when it comes to the fights themselves, his attention has sharpened when it comes to preparation. For his past four fights, he’s brought high-performance coach Fabricio Itte into his fold. “And he’s changed my perspective. He’s shown me how to treat training and fighting as a job. He’s introduced me to the science behind being an elite athlete. He’s taught me that my body is a property.”

Itte preaches a holistic approach to performance. He’s taught Whittaker to think of his career as a line on a graph. Every sparring session, every sand-dune sprint, every strength workout inches the line upwards. “But when you do stupid things – getting drunk, ignoring your diet, skipping training sessions – this is when your graph starts going down,” says Whittaker. “And the steeper the climb, the steeper the drop. This image has hit me hard.” Yes, the insecure kid throwing punches on the streets of Sydney’s gritty south-west is long gone. In his place is a confident young man who aspires to be a role model, both to his own children (his son, Jack, is nearing his second birthday and his wife, Sofia, is pregnant with their second) and to other youngsters who dream of making a career in the UFC. “I want to be what people expect me to be,” he explains – then smiles. “But once I’m in the fight, hey, the same old guy’s there.”

DEREK BRUNSON

“These guys are so closely matched. Whittaker has a 16-4 record, Brunson is 16-3; both are on a five-fight win streak; and both have that one-shot ability to turn the fight around with a single punch. Brunson has more power but I think he lacks Whittaker’s finesse. I think Whittaker’s finesse will be enough – I think he’ll land the better shots.”

CHRIS CAMOZZI

“Kelly’s a workhorse. He looks like your dad – he’s got that ‘dad’ strength. But he’s got world-class judo skills, so if he gets hold of Camozzi he’s going to throw him on his head and use his ground-andpound. Camozzi has six submission losses on his record, which plays to Kelly’s strength. I don’t think Camozzi has the power to stop Kelly.”

vs JAKE MATTHEWS

ANDREW HOLBROOK

“Again, these two are so closely matched: Matthews has a 10-2 record, Holbrook is 11-1. Holbrook’s a dangerous grappler while Matthews is a well-rounded fighter with great striking. If Matthews can keep Holbrook away from the ground, it should be an easy victory for him. If Holbrook can drag Matthews down, he could be in trouble.”

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UFC SPECIAL

School of Rockhold

UFC middleweight contender Luke Rockhold is a man on a missi n: to restore himself to the top of his division. Use the secrets of Rockhold’s rollercoaster ride to foster unbreakable self-belief

BY

BEN JHOTY

PHOTOGRAP PHY BY

Luke Rockhold is contorting his leg at the ugliest of right angles. Caught on camera at just the right moment it looks like the leg is broken beneath the knee, the lower limb dangling in mid air. Rockhold calls it his questionmark kick. Apt perhaps, for such is the ferocity of the kick and the self-belief oozing from the man delivering it, you fear there’s likely to be a question mark or two surrounding the welfare of anyone unfortunate enough to ind themselves in its way. “No one in the world kicks like me,” says Rockhold, as he continues to throw kicks at the camera in our photgraphic studio in Sydney’s Alexandria. Eventually he lowers his leg and bounces around on the balls of his feet. “No one.” It’s the familiar pre-bout patter ighters have long indulged in. But somehow, from the 191cm, 84kg Rockhold, the braggadocio feels less like hyperbolic trash talk and more like a statement of fact. This is a man who has been humbled in the octagon more than once, yet instead of defeat puncturing his selfbelief, it’s made his boasts more, well, believable. “Of course we eat our words sometimes,” admits the 32-yearold from Santa Cruz, who’ll take 98

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JASON IERACE

on Brazilian Ronaldo “Jacare” Souza in the main event at UFC Fight Night at Rod Laver Arena on November 27. “But I step into a gym with anyone, anywhere in the world and more often than not I’m going to get the better of them.” MH sat down with Rockhold to discuss the critical components of mental strength in the most unforgiving sport of them all. Read on to discover why you don’t need to be a champion, or even a contender to build indomitable self-belief. It’s available to anyone willing to take a risk or two, anyone willing to throw a few question marks out there.


COVER GUY

MH: You’ve been fighting most of your life. Why? LR: Fighting is the most exhilarating, thrilling thing that I’ve ever done. Mixed martial arts involves testing yourself at the highest level. No one ever made anything great of themselves by not taking a risk. It’s something that constantly grounds you. Nothing else I’ve done in life has matched it. MH: There can be few sweeter things than victory in the octagon? LR: Nothing (chuckles). MH: But at the same time, losing, when so much of your ego is on the line, has to be equally devastating? LR: Yeah, for someone who takes it as seriously as I do it’s one of the most hurtful, stressful things you could ever imagine. For some people a loss doesn’t affect them as much. They obviously haven’t committed themselves and dedicated the time and energy that the rest of us have. But that’s what makes winning so great. The highs wouldn’t be so high without the lows.

GROOMING: KIMBERLEY FORBES; ILLUSTRATIONS: SONNY RAMIREZ

MH: So how do you come back from having your psyche crushed? LR: You analyse your situation and I’ve done it many times. I’ve fared pretty well from my losses. I mean, I lost my second fight. A lot of people don’t amount to much after losing their second fight. Anything can happen in this game. That’s the thing you have to love and respect about our world. If you disrespect it,

it’ll bite you in the arse. Mentally, if I was more engaged in my last fight there’s no chance in hell that Michael Bisping touches me. I let the people around me get to me, they made me feel invincible. I went in there with no nerves. Just complete disregard for my opponent. I paid for it dearly and it fucking hurt. MH: The American Kickboxing Academy has produced a stable of MMA champions. How important have they been in your development as a fighter? LR: You need to surround yourself with people who you believe can take you further. When I’m around Cain Velasquez and Daniel Cormier we push each other day in and day out. We have to get sharper, smarter, more tactical and that’s why we’ve all been world champions. MH: You’re not afraid to bait your opponents prior to fights. Being verbal obviously increases the stakes? LR: Champions all fall. It’s the true ones that come back and make something more of themselves. That makes for a better story; it’s a better book. MH: What would you say to someone who’s afraid to put himself out there because he’s scared of what might happen if he fails? LR: Anyone who’s going to let the critics and the world get to them is weak-minded. You can’t be a sissy. If you fail, you’ve got to set yourself to come back and show why you got to where you were. MH: How do you see this fight against “Jacare” Souza shaping up? Is a rematch a different mindset to a normal fight? LR: With “Jacare” first time we had a very tough fight. He was a guy I looked up to and I

“CHAMPIONS ALL FALL. IT’S THE TRUE ONES THAT COME BACK AND MAKE MORE OF THEMSELVES” was unpolished. I got through that fight with heart and toughness. Technically I’ve come so far since then; physically I’m a lot stronger. I respect “Jacare”, he’s dangerous, I’m not going to lie to you. But I’ll be free and focused and I’m going to go out there and execute. I guarantee that. MH: You’ve said guys like Chris Weidman who have families aren’t able to bring the single-minded focus to a fight that someone like yourself can. Is that true? LR: What you have to understand is that this is not like any other sport. The training camps are so brutal and you have to put so much of yourself into it. The last month it’s very draining. You have to be selfish about your diet, your sleep patterns, everything you do. Guys like Chris Weidman, they have three kids whereas I can put every last waking moment into being the best fighter I can be. MH: Does that mean you’d quit if you had a family and your priorities changed? Unless you wanted to be a shit father . . . LR: (Laughs) Right, unless I wanted to be a shit father. When the time comes I want to be able to give my time wholly to my wife and my kids. I like to be the best I can be at whatever I do. I want to be the best father, the best family man. I don’t want to be half-arsed about anything I do in life.

ROCKHARD BODY Rockhold’s training tenets are core work, cardio and flexibility. “My body feels great when I have all those working together.” Below is his favourite circuit from the AKA. Do it three times a week for total-body strength and stamina

Airdyne bike 75+ RPM, 1 min

Kicking and punching heavy bag 1 min

Med ball throws 1 min

Exercise ball crunches 1 min

Kettlebell swings 1 min

Perform exercises without a break, rest 1 minute and continue for 30 minutes

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THE SELF-TRANSCENDENCE RACE IS THE MOST PHYSICALLY DEMANDING

WELCOME TO THE WORLD’S LONGEST RACE

B Y A N G E L A E VA N S PHOTOGRAPHY BY JORG BADURA

HEARD OF. MH TRAVELLE

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E UNLIKELY ATHLETES


FITNESS

AND UNIMAGINABLY MONOTONOUS ANNUAL SPORTING EVENT YOU’VE NEVER

RUNNING 18 HOURS A DAY IN PURSUIT OF SPIRITUAL L ENLIGHTENMENT

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I

a removed residential borough of New York City lies an acutely or lock of worn concrete pavement, surrounding a playground, baseball fields and a vocational high school. Local kids play street games and hang out along its chainlink fences. Distracted pedestrians – heads down and headphones in – dodge joggers as they shuffle down to the bus stop on the corner of 84th Avenue and 164th Street. It’s a familiar scene in one of the less glamorous parts of town. You wouldn’t know it, but right now, on this unassuming stretch of pavement in this humdrum neighbourhood, something remarkable is taking place. Stand long enough in one spot – anytime between 14 June and 4 August – and you’ll notice the same handful of runners pass by in front of you again and again and again. On average, they’ll jog past you roughly 100 more times that day, 700 that week, 3000 that month. Because this ordinary block in Jamaica, Queens, is the unlikely location of the longest, toughest and most mind-boggling sporting event on the planet: the SelfTranscendence 3,100 Mile Race. 102

DECEMBER 2016

After a little over 40 days, nine hours and six minutes, Ashprihanal Pekka Aalto is moments away from making history. There are no news crews waiting for him at the finish line, no sports photographers bustling for position, no adoring crowds lining the route to cheer him home. And yet the softly-spoken, wiry 44-year-old is about to break his own record and cement his position as arguably the most accomplished ultra runner who has ever lived. Ashprihanal is a devout follower of Sri Chinmoy, an Indian spiritual teacher who relocated to Queens in the sixties and set up a meditation school. Chinmoy himself passed away in 2007, but his school still stands, as does the epic 4,989km footrace he founded. The annual event brings together a small group of meditation devotees-turned-international ultra marathoners, all of whom want to test their physical, psychological and indeed spiritual endurance. This time around the event welcomes 12 runners from nine countries, with an average age of 43. They will compete from six in the morning until midnight for as long as it takes them to cover the distance (within the allotted 52-day time limit). All without leaving the single

city block that serves as their racetrack. In order to complete the 4,989km within the allowed time, they must average 110 laps a day – or three marathons, if you prefer. Today is a bright, breezy and mild day, offering ideal conditions for distance running. But over the past few weeks they have already braved everything the New York summer has had to throw at them, from torrential rain to suffocating heat. If you want to finish, taking enough fuel on board is essential. Athletes consume an average of 42,000 kilojoules a day to keep their tanks full, with a strictly vegetarian diet catered for by volunteers from the Sri Chinmoy meditation centre. Even so, it’s almost impossible to out-eat the burn, and most of the runners will still lose anywhere between five and seven kilos over the course of the race. To avoid excessive weight loss, athletes eat while running, picking up food as they go. But there’s not an energy gel or protein drink in sight. More common is to see runners consuming sticks of butter or drinking cream – unpleasant to behold, but critical for keeping fat stores and energy levels topped up. Avocados, watermelon, goji berries and blueberries are some of the more palatable energy-boosting snacks.>


FITNESS

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01/MEN AT WORK Yuri Trostenyuk and Atmavir Spacil enjoy sunny conditions on day 15. 02/DAWN CRUSADE Galya Vladimir Balatskyy paces the empty streets in the early morning hours. 03/ON THE CLOCK Each lap is measured to the second, any new race records are documented.

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04/ENDURING IMPACT Sri Chinmoy, spiritualist and inspiration behind the race.

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DECEMBER 2016 103


01/DESERT OASIS Ireland’s Magee refuels. Racers must force down high-fat foods on the go. 02/COLD COMFORTS Competitors continue through the night as life goes on around them. 03/EYES ON THE PRIZE An unflagging Trostenyuk laps the scoreboard for roughly the 4000th time. 04/FOOT LOOSE Runners find creative ways to sidestep lost toenails and bloody blisters. 05/CUPS OF LIFE Replacing lost sugars and salts helps prevent weight loss and dehydration. 06/VICTOR’S TOILS Eight-time champion Aalto squeezes in an evening power nap before resuming.

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DECEMBER 2016


FITNESS

Predictably perhaps, it’s blisters that present the greatest threat. Raw, bloody feet come as standard on the finish line at most amateur marathons, but if you have to run two more marathons that day, and dozens more that week, a single blister can spell the end of your race. Competitors go to great lengths to keep their feet comfortable and dry, changing their shirts and socks every few hours. To avoid blisters, they each make custom adjustments to their trainers. Some cut the toes off to allow air to circulate and stop their toenails falling off from friction; others cut slits in the sides, or behind the heels. From the distance to the weather conditions, the Self-Transcendence Race brings a number of unique challenges for even the most hardened ultra runners. But by far the hardest is the sheer, relentless monotony. Ashprihanal is acquainted with every discernible detail of this 800m section of footpath. Every crack in the concrete, each freshly discarded piece of chewing gum. I jog alongside him for a lap – one of his last before completing the race. He encourages me to reach out my palm and touch the trees along the route, just as he likes to do each lap. We pass a rusted fire hydrant and Ashprihanal points out the “prayer wheel” as he calls it, spinning the top of the hydrant and dedicating a whispered prayer toward heaven. It’s a bizarre experience, not least because the man jogging alongside me, some 4,957km into his challenge, isn’t even a professional athlete, but a postal worker from Helsinki who prepares for the Sri Chinmoy race with a combination of mountain climbing and altitude training in his native Finland. Oh, and jogging between his morning deliveries too, of course. But why put yourself through the pain? (Not to mention the two-month long sabbatical from work.) “When I challenge myself I know I’m alive,” he says. “You have to push yourself otherwise you’ll never reach your full potential.” It’s a sentiment echoed by Sahishnu Szczesiul, the race organiser who has been involved with the event since its inception in the late Seventies. “This race inspires so many people, not necessarily to run, but to do better,” he says. “It shows that people have the capacity to achieve incredible things.” It’s this philosophy that underpins the entire race: Sri Chinmoy’s belief that long distance running can help people “transcend themselves” and realise they are limitless. You certainly wouldn’t take on the SelfTranscendence Race for fame, glory or financial gain. As Ashprihanal approaches the lap marker for the final time, there are no animated fans cheering him on from behind barriers; no gold medal ceremonies or podiums. Instead, as he crosses the makeshift finish line, he is serenaded with songs, congratulated by his fellow runners and presented with a laurel wreath and flower necklace, before being whisked around a lap of the course on a specially decorated float painted in the colours of the Finnish flag. And yet he has just won the race for the eighth time, setting a record time>

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DECEMBER 2016 105


01

01/KICKING BACK Piles of discarded shoes are a visual reminder of the kilometres covered. 02/FAST FINNISH Aalto celebrates his win in front of his 2007 victory portrait.

“THE MIND CAN’T COMPREHEND THE DISTANCE. YOU JUST HAVE TO LIVE IN THE MOMENT”

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DECEMBER 2016

of 40 days, nine hours, six minutes and 21 seconds. He covered an average of 123.5km a day and established another event landmark, completing 172 laps (152km) in 18 hours to record the greatest distance covered in a single day. To cross the finish line as Ashprihanal has just done is the ultimate combination of joy, relief and unparalleled exhaustion. But not all of the 12 competitors will experience this. Only eight will complete the distance in the allowed time, with one – Slovakian Kaneenika Janakova – falling short of the target by just 154km. Scraping through on the final, 52nd day of racing, Irish runner Nirbhasa Magee is the last to finish. “The mind can’t comprehend the distance,” he says. “You just have to live in the moment and let it happen.” It sounds wishy washy, but there’s no denying that those who take part in this race have achieved something of genuine note. As for Ashprihanal, he’s taking a year off, though not because his body can’t take it. “I like mountain climbing, so I’m going to climb America’s tallest peak, Mount McKinley,” he says. “The mind needs a rest.”


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SEX

r e t t A Le om r f n e M to n e m o W 0 0 10 r s thei reader h t l a He to the slaps omen’s W d n 0 a 0 s 0 sex k 1 thou fairer you as get a e n t h e ’ t h n w o t d ha appens ed and if you l on w What h we ask Well, y inte o d S ? n x a . e h m s tty droo lt is ts on me pre the be e resu o h s n T though i t ) e w ! hey ng n g kne what t stingi you ca s you g e l , n h l e i s i c l i t a a w s f e e and ly rev ace eks ar needs honest your f ur che d o o n t a wants, , s u y e o l y (y , open eived r tell to you we rec d neve m l e u h o t w om ut emo fr you, b D this m about k VE REA n i h t BY S T E RAPHY really P H O TO G

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DECEMBER 2016


DECEMBER 2016 109


ear men, It’s been a while since we last wrote. Soz. We’ve been busy “Leaning In”, right-swiping and watching Game of Thrones. But we’re here now, and we need to talk. Let’s start at the shallow end. You won’t be surprised to learn that looks are still important to us, but please shy away from size purely for size’s sake. We’ve noticed guys are getting bigger, and bigger. And bigger. The truth is, it’s getting slightly out of hand. We prefer broad to bulk, a man who is comfortable in his own skin over one who is hulking out of it (1). As with other parts of your anatomy that we’ll get to later (why always the rush?), it’s not just what you’ve got, but how what you’ve got makes us feel as women. We’ll take a powerful chest and well groomed face over boy-band abs and velodrome thighs. The arse just isn’t as important for us as it once was. No selfrespecting woman has said “he’s got such a cute bum” since 1999 (2).

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SEX

(2) WHAT’S THE SEXIEST PART OF HIS BODY?

Bum Chest Stomach Penis

While we admit we’d prefer you were in better shape than us, the line between vanity and self-improvement is one we’d urge you to tread carefully. Take your grooming rituals: things have changed, and we get it. All the stuf we’ve been using to make ourselves look better, younger, less haggard, is now available to you – usually in some “manly” slate grey packaging. Knock yourselves out! We’ve been cheating for years, there’s no reason you shouldn’t. But there is a line, and getting your crack waxed is crossing it. There’s no surer way to kill a woman’s libido than have her walk in on you, pinkie-inger delicately cocked in the air, using her tweezers to shape your eyebrows. Oh, and only footballers and strippers shave their chests and use fake tan (3). Just. Say. No. Think Ryan Gosling over Cristiano Ronaldo. Don’t smoke. No woman wants a man who tastes like the ’70s. If you want to be edgy and diferent, get a tattoo (4). We ind them surprisingly sexy, they’re less dangerous than a motorbike and cost less than hair transplants. Did we mention Ryan Gosling? The thing is, as much as we want you to look good, and we do, we also want you to be men. We’re not saying don’t manscape – a man that doesn’t trim his short and curlies clearly doesn’t understand the rewards that await him if he does – but we don’t want a hairless, perma-tanned man-foetus making us breakfast in the morning. Beards and facial hair are

>

(1) WHICH OF THESE MEN’S BODIES DO YOU THINK IS MOST ATTRACTIVE? Cristiano Ronaldo – 12% Hugh Jackman – 30% Dwayne ‘The Rock’ Johnson – 5%

Ryan Gosling – 53%

What’s her type? The numbers don’t lie, nor do the letters.

DECEMBER 2016 111


(3) WHICH OF THE FOLLOWING GROOMING RITUALS WOULD YOU NOT MIND A BLOKE DOING? ACCEPTABLE

UNACCEPTABLE Using fake tan

Shaving his chest

DECEMBER 2016

Tweezing brows

112

Trimming his pubes

Moisturising

manly and make us feel smoother and more delicate in comparison. They remind us in the best way possible of the diferences between men and women. We like that we have more products than you and that you’ll probably never understand what serum is. Don’t fret over your mono-brow; we’re more likely to judge your terrible “bants” on Twitter than an out-of-place follicle on your face (5). Work on the things that make you look like men. It makes us feel more like women. We know size is important to you (we told you we’d get to it), though what we still can’t igure out is why. Size only matters if it’s part of a package. This isn’t school. You don’t get points for just showing up and whacking out your pencil case. Sex isn’t about size. Of course it helps. But a woman only comments

on size if it’s gargantuan or microscopic. The package is about technique. Phrase of the day chaps: throw down. Take charge, at least the irst few times. Your conidence gives us conidence. And believe us – you really want to ind out what happens when we feel awesome about ourselves in bed. Unfortunately for you, that doesn’t mean you can seduce us into hopping into bed with our best female friend, however many times you’ve pictured it. We’ve seen Wild Things too. It was hot. But it was also a ilm. We’re not saying hide that side of your fantasy life from us. But just as we’re not basing our sexual expectations around Mickey Rourke in 9 and a ½ Weeks, we’d suggest you don’t go all Vicky Cristina Barcelona on us. Don’t get us wrong, with 3nder and

Facebook Graphs about to change things once again, girl-on-girl will be on the menu more often, but most women still prefer sex where there isn’t the element of competition. The risk of feeling bad about ourselves in the most intimate sphere of our lives is just too much. The idea that you might like her more, or at the very least, think she has a nicer bum/tum/ rack than us holds us back. Be sensitive to our insecurities. Think of it as lattering that we don’t like to share. And just a word on bondage. Yes, most of us do like it. EL James didn’t invent that. All Fifty Shades did was bring it to your attention. We’ve been speaking about it for years. It’s amazing when as a couple you can indulge in those things together, but when you irst meet a woman, throw down is about using

>


SEX

(4) A MAN WITH TATTOOS IS… Unattractive – 33%

Sexy – 67%

(5) WHAT WOULD PUT YOU OFF A MAN MORE? His dodgy dress sense – 23%

His dodgy social media profile – 44%

“A woman only comments on size if it’s gargantuan or microscopic” DECEMBER 2016 113


Dirty emails to flirty females: you can cheat without cheating.

(6) DID RECEIVING A COCK SHOT MAKE YOU WANT TO SLEEP WITH THE GUY WHO SENT IT? Yes, we hooked up – 36%

No, it looked like an angry, bald ferret – 64%

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DECEMBER 2016


SEX

‘‘If we like a bit of light g spanking p g and you ve made us feel able to express y ourselves, you ll find out

(7) WHICH OF THE FOLLOWING COUNTS AS CHEATING? Flirty work emails 46%

Sexting 82%

48% Having a Tinder account

85% Kissing

(8) HONESTLY, WOULD YOU BE HAPPY IF HE EARNED MORE THAN YOU?

Yes – 91%

MODEL: THERESE FISCHER@UNION MODELS

No – 9%

your own prowess. Not relying on props. Also, not liking it, or just wanting to have pretty awesome sex without a BDSM contract, paddle or latex whip does not make us “vanilla”. And that goes for you too. Honestly, no pressure. If we like a bit of light spanking or role play and you’ve made us feel able to express ourselves in your sexual domain, you’ll ind out in due course. That is if you haven’t already asked us over Snapchat, of course. We’re receiving a lot more cock-selies than we care even to admit. You’re all doing it, and we don’t love it. Yes, some of us respond, but the conversion rate from penispic to hook-up is almost as low as Malcolm Turnbull’s approval rating. None of us wants to be the next J-Law, or ind our intimates posted on ratemyexgf.com. Or worse. Plus, we women are twice as likely to show our mates the photos you send us than vice versa. Bear that in mind before working on your angles. If by some luke you’ve sent a woman a cock-shot in courtship (tip: lowers are still preferable), and then ended up sleeping with her, it is almost certainly 100 per cent nothing to do with that picture (6). She has slept with you in spite of the fact you’ve gone all Anthony Weiner on her. You obviously have enough good humour, chat, moves and throw down to have won her over. That’s assuming you’re sending them to us. Digital inidelity is a whole new snake pit of problems even we’re not sure how to negotiate. But it comes down to this: you know, just as we know, when we’re over-stepping the mark. Yes, the waters are muddier in the technosphere, but lirty work emails and sexts count as cheating just as much as kissing or coitus (7). Of course we’re going to kick of if we ind out you’ve got a secret Tinder proile. No, it doesn’t matter if you’ve never acted on it. Even if it’s just words. Remember those are the same words that helped woo us in the irst place. Merely being present on those platforms is like saying, “I’m just not quite sure about you.” And if that was the case, we’d really rather you said it to our faces. It’s a lot less painful in the long run. Technology isn’t going anywhere. We all need to start being a bit more honest about this stuf. While we’re being honest, let’s talk about that awkward money subject. Most of us are okay if our partner earns more than us (8). That isn’t to say most of us wouldn’t burn our outrageously priced lingerie to finally be paid the same amount as guys for doing the same jobs, but we accept that until that point, you

might bring home a slab more bacon – and that it doesn’t necessarily mean you get to make all the decisions about how we, as a couple, eat it. Two people in the 21st century can be truly equal, even if one of them happens to be in a higher tax bracket. We know that sometimes, earning the lion’s share of the household cash means you can get a bum deal. We know there’s a lot of pressure on you and that we’re asking to have our cake, eat it and then ofer you the crumbs. But although we relish the freedom that being a woman in 2016 afords, tradition still has a place. Being progressive doesn’t necessarily mean we don’t want men to be the “protector”. Being progressive means we feel more comfortable telling you that, in fact, we’d like you to be exactly that. It’s for this reason that chivalry is still a Very Good Thing. Holding open doors and paying for dinner the irst time you take us out are nobrainers, and we love them, but true chivalry runs far deeper. Walking us to our train station, getting us a taxi, putting your hand in the small of our back as you lead us out of the room, “taking one for the team” – be that walking on the traic-side as you go down a busy street, or planning for your inancial future in the way you know we’ve been doing for years – these are all acts of chivalry. Ones that in no way impinge on our desire for equality. We know. It’s hard. We’re still iguring it out too. The best thing about you modern men? You cook! If Ramsay wasn’t so craggy and Jamie wasn’t so busy, we’d deinitely rightswipe. For us, you knowing your way around a chicken carcass isn’t just about the obvious, “well at least that’s one meal I don’t have to cook” factor. It shows us you have respect for your body and what you put into it; that you’re interested in something outside of work, the pub and the gym. Okay, it’s sexy. We said it. It’s a way of wooing us (sorry to go all 1953 on you) that has gloriously nothing to do with words. Cooking is to us what dancing was to our mums. Except instead of walking across a room to ask to join our dance card, you’ve traipsed across Woolworths to pick up ingredients from a recipe card. It shows you care. And that’s what really matters. The bottom line here is we’re good together, you men and us women. With mutual respect, mutual interest and a generous serving of fun, we can get on just ine. In fact, more than ine. Swimmingly. Just one more thing before we go, please remember this: no more wet towels on the bed please. We really hate that. DECEMBER 2016 115


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STATE OF MIND

HEALTHY HEALTHY At work, at the GP’s surgery, mental health is the poor relation of physical wellbeing. It is time to change the way we think. Start by checking out the falland-rise stories of these three high-proile guys – the footy star, the ex politician and the rocker – on the pages that follow. Their insights into mental illness are a pointer to the way forward. Get your head around it

EDITED BY DANIEL WILLIAMS PHOTOGRAPHY BY JASON IERACE AND JASON ZAMBELLI

Taboos Need To Be Broken By Stephen Fry

President, Mind

AUTHOR, ACTOR AND ACTIVIST, STEPHEN FRY HAS LONG CHAMPIONED MENTAL HEALTH ISSUES

It is a crucial time for mental health. I think we all recognise that, collectively, we are talking and thinking about the subject more than we ever have done. It has become part of the wider conversation, higher on the political, cultural and educational agenda than ever before. Governments are pledging more support for those living with poor mental health and schools are starting to understand how important it is to provide information to the young about mental health. But there is a great deal more to be done. People are being failed every single day, and many lives are being ruined due to a lack of

support and the stigma that still seems to be attached to living with a mental health problem. Having a mental health problem shouldn’t be any different to having a physical health problem. If we broke our leg, we would seek support and not be ashamed. Most of us can comfortably tell people that we have a chronic condition such as asthma, but we still find it harder to say we have a chronic condition such as depression. Changing this would affect more than social ease – it would put us on the road to dealing properly and effectively with our collective mental wellbeing. For there is a real crisis affecting our

societies and we urgently need to tackle it. How wonderful and appropriate it is, then, that Men’s Health should be putting out this special feature. Wonderful, because at a stroke the magazine’s title word “Health” is being used to play to mental as well as physical wellbeing. Appropriate, because the mental health of men in particular leads to suicide rates that are desperately worrying. It is appropriate in another way, too, at least to one like me with an old-fashioned classical education. Because the word “Mens” just happens to be the Latin word for “Mind”. It was meant to be.> DECEMBER 2016 117


STATE

OF MIND

Darius Boyd

Fallen Hero The gifted NRL and Queensland State of Origin flier always had the champion’s quality of poise. But in private, as Boyd’s troubled beginnings caught up with him, it was his demons that took control Known for giving terse interviews and following champion coach Wayne Bennett from club to club, Darius Boyd didn’t endear himself to everyone. In hindsight, behaviour that could seem rude or odd was just stuff you do as an introverted perfectionist who’s feeling lost. To this day Boyd doesn’t know who is dad is. Two relatives who stepped into the role both died when he was a boy. In his teens, Boyd’s mother was hospitalised with depression and vanished from his life for the next nine years. In 2014, while battling a form slump at the Newcastle Knights, Boyd was knocked further off kilter by the catastrophic spinal injury to teammate and friend Alex McKinnon. His moods darkened to the point where his wife, Kayla, walked out on him, prompting the tormented star to check into a clinic.

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What do you think caused your depression? My football, mainly. I put so much emphasis on it. And when it wasn’t going the way I’d planned, I found that really hard to deal with. If we had a game on the Friday night and I played badly or the team lost or both, I wouldn’t leave the house until I had to go to training on the Monday. I didn’t want to see anyone. I didn’t want to go out in public and have fans say, “What happened?” or “You played crap”.

What made you check yourself into rehab? My wife left and said, “Look, this is not a good relationship to be in – you need to sort yourself out”. That was a pretty big wake-up call. I’d been seeing a therapist once or twice a month for two years before that, but it wasn’t enough. There were too many things to talk about; too much to deal with.

Did the stereotype of the “tough footballer” make it harder to admit you were miserable? I guess so. There was a time when I never spoke about my problems. I always shied away from talking about feelings. But when it got to the point where Kayla left, I knew

I needed help. Football had been my whole life, but it was one of the things bringing me down. In the end it was an easy decision. I didn’t care what people thought.

What are the keys to recovering from depression?

THE

NUMBERS GAME

Being open to anything and being willing to change. I’ve spoken to other people who are struggling, and my advice is always that you’ve got to want to do it. If you’re ready to learn and to better yourself, then you’ll get what you need out of therapy.

1 in 8

Is your depression beaten or is it always lurking?

15-19

It’s something you always have to watch out for. I have moments, sometimes days, when I don’t think the best thoughts or I’m down on myself. But I’ve learnt better ways to get out of those thoughts and feelings. I’m giving talks in the community and you get a really special feeling when you speak to kids about important issues. That was something I struggled with: I didn’t really like myself. I wanted to change and I’m happy with the person I am now. I can walk around with my head high, instead of looking down all the time.

The number of men who will sufer depression during their lifetime

The most common age period for a person to experience their first episode of mental illness

75

The percentage of the roughly 2500 suicides in Australia each year that are committed by men


‘‘Football had been my whole life, but it was one of the things bringing me down”

THE MANIFESTO

Talk is cheap; it’s action that will save lives. MH is engaged in a campaign to change perceptions of mental health at personal, societal, institutional and governmental levels. Ultimately, we need physical and mental health to be given equal billing, and that starts with you. This is your five-point plan. Cut it out, go online and spread the word

01 “I pledge to take care of my own mental health” We believe the first step to improved mental wellbeing is addressing your own susceptibilities. One in five of us will suffer from a mental health condition in the next 12 months. Those of us who do risk dying prematurely. Just as you’d get a regular dental check-up, you owe it to yourself to assess your head. ACT NOW! Go to beyondblue.org.au and fill out the Anxiety and Depression Checklist

02 “I pledge to mobilise both myself and others at work” The workplace stigma has to end. Only half of Australian employees believe their workplace is mentally healthy and their boss puts a premium on mental health. We want working men to come together and take steps towards improving their workplace so the needs of colleagues who are struggling are respected and addressed. ACT NOW! Go to headsup. org.au and, with your HR department, create an Action Plan to transform your workplace> DECEMBER 2016 119


THE

NUMBERS GAME

x2

The increase in calls to Lifeline Australia during the past seven years

ONE

Suicide is the leading cause of death for Australians aged 15-44

85+

The age group with the highest rate of suicide (39.3 deaths per 100,000)

THE MANIFESTO CNTD

03 “I pledge to demand increased provision for mental health at a local level” New research by Suicide Prevention Australia and the University of New England found 37 per cent of people who suicided had accessed healthcare support in the six months before their death, suggesting the need for reform in the way mental health issues are dealt with at first contact. ACT NOW! Check out the Black Dog Institute’s Fact Sheet, “Finding A Mental Health Friendly Doctor”

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DECEMBER 2016

‘‘I thought the best thing to do to release everybody from the shame of being associated with me was to exit’’


STATE

OF MIND

John Brogden

Lost Leader At 36, political heavyweight John Brogden locked himself in his office and cut his wrists with a knife. Saved by police, he began a long and difficult – but ultimately life-affirming – journey back from the brink As a child, John Brogden aspired to become Premier of NSW. As a young man, he looked set to make it happen. But in the wake of a boozy night, when as Leader of the Opposition he propositioned a female journalist and disparaged the then Premier’s wife, the house of sticks that was his mental state came tumbling down. A decade on, the Lifeline Australia chairman is on a mission: to put mental illness on the same footing as diseases of the body. You seemed a picture of fresh-faced success until the collapse. Had you been wearing a mask? Yes. The mask was for public appearances. Shower and shave, put on the suit, go to Parliament, do press conferences. But back in the oice I was short-fused and rude. I was working 18-hour days, but still not feeling I was working hard enough. At home I was melancholic. I didn’t want to talk.

What was going on? I was depressed. I was married to a beautiful woman and everything I’d wanted was falling in front of me perfectly, and yet I was irreconcilably depressed. What I think I was pushing away were some really upsetting times as a kid – a lot of domestic violence at home and enormous dysfunction. There was a hint of Shakespearean tragedy in this: at the moment when the gates to heaven were about to open up, I fucked up.

What were you feeling exactly when suicide seemed like a good idea? I said and did some stupid things that night, and when it hit the media I felt such shame and embarrassment. I resigned straight away because I wanted to cauterise it as quickly as possible. Then I got a phone call from my press secretary who said, “Look, The Daily Telegraph is going to run all this stuf about you”. It was 100 per cent misinterpretations and lies, but I knew I’d have to wade eye-deep into a river of shit in order to explain it all, and there was no way I’d be able to do that. I thought the best thing to do to release everybody from the shame of being associated with me was to exit.

How did you climb back? Slowly. My wife stuck by me through the whole thing and gave me love and forgiveness. For me, it was also great friends, a very good doctor and very good nurses during my stints in a clinic. Once home, it took months to

readjust. I couldn’t leave the house. I couldn’t look people in the eye.

Was there a turning point? I was out walking, staring at the concrete, when somebody I knew approached me and welcomed me warmly and expressed their support for me – and that was an experience I had everyday for the next 12 months. What I discovered was that I was a member of a very big club, and that I’d be able to re-enter life.

What helps you now? If you have diabetes you have to look after yourself – and the same applies to depression. I’m medicated for it. I need to manage my sleep, and I’m better when I exercise. That phrase we all use about having a mental health day? That’s real for me. Some days I just have to check out.

What’s our way forward as a society? My great objective is that people treat mental health in the same way they treat physical health. So if you inserted depression for cancer or diabetes, at no point would you think anybody had to resign from their job, but back then the view was quite diferent. We still know so little about the brain and its workings, and I live for the day when doctors will be able to diagnose depression from a blood or urine sample.

>

DECEMBER 2016 121


STATE

OF MIND

Mark Gable

Tortured Artist Banging out pub anthems like Run To Paradise as front man for the Choirboys, Mark Gable knew the soaring highs of rock stardom. Away from the spotlight, however, he also plumbed the depths of despair

In his 40s, Mark Gable discovered alcohol’s ability to subdue emotional pain – until the pain wouldn’t be subdued any more. During a flight to a gig in Perth in 2005, a fit of sadness overwhelmed him and he awoke the next morning convinced he had to kill himself. Rescued by treatment, Gable is these days back in fine voice, less running to paradise than inhabiting it. Do you think your mental health issues can be traced to your marriage break-up more than 20 years ago?

easier than dealing with the pain. But eventually drinking induced its own despondency because I never wanted to be a drunk, a party animal or a druggie.

Have relationship bust-ups been the trigger for relapses you’ve had over the years? Let’s face it: you get into a new relationship because it makes you feel good! You know, because somebody really likes you! And they’re really attractive and other men want them, but they like you! But of course, these things wear of very, very quickly. And when they do, you can go bang again.

How does it feel when the alcohol stops working?

That had an enormous impact. The premise under which we get married, even these days, is based on looks, sexuality and these crazy things. When my marriage inevitably broke up, I felt an enormous sense of failure. Divorce back then carried the same stigma as depression.

It’s like a train ride. Everybody’s partying and hanging out the windows, because who cares where we’re going! Unfortunately, the train pulls over and the conductor says, “Okay, Mark Gable, this is your stop. And hey, it’s really cold out there and people are throwing rocks at you and it’s pretty horrible, but out you get because you can’t stay on the ride”.

Did that sense of failure trigger an orgy of drinking and drugs?

Is depression rife in the music world?

Oh, yeah! Because rather than dealing with it as I would now, I just thought I’d be Keith Richards. And truth be known, it was a lot

It’s certainly there. Several of my peers have topped themselves. You leave school at 16 because you’re bloody hopeless and you don’t it

122

DECEMBER 2016

in. But you have the opportunity to do something in the arts, where you don’t have to be normal. On the contrary, you have to be abnormal. But then what happens is you become successful, and all of a sudden you have to deal with that normal existence you rejected. You have to behave in an adult manner. But most of us can’t deal with that stuf and become emotionally strained.

How have your views on medication changed over time? The irst time I got depression I wanted to treat it naturally. But the second time it hit I went, “Whoa, this is too heavy!” That’s when I rang Beyond Blue and they said, “Yep, sounds like you’ve got depression – go see a doctor”. And I was quite happy to go on meds, which propped me up and gave me the strength to turn myself around.

How’s life now? I have the ideal life. I’m with a beautiful, intelligent woman who likes me with all my laws. We’ve got a beautiful baby and live in a beautiful area. The band’s still together and we have a ball performing. I still get depression from time to time, but I have a partner who goes, “Oh, he has a bit of depression – I’ll just give him a cuddle and he’ll work his way out of it”. And sure enough, I do.

THE

NUMBERS GAME

1in20 The number of people who will experience a substance abuse disorder in a 12-month period

85

The percentage of adult Australians who report having been exposed to at least one suicide death, with 32 per cent of those saying they were “very close” to the deceased

37

The percentage of people exposed to a suicide death who say it had “significant and devastating efects that I still feel”


‘‘Drinking induced its own despondency, because I never wanted to be a drunk, a party animal or a druggie’’

THE MANIFESTO CNTD

04 “I pledge to demand parity between mental and physical wellbeing on a national level” About 14 per cent of what gets dealt with by the health system is caused by mental illness, yet only eight per cent of the health budget is aimed at mental health. There is a palpable deficit in time, resources and care. We want the government to end the disparity and commit to supporting those battling demons of the mind. ACT NOW! Push for change by taking Suicide Prevention Australia’s 2016 Manifesto directly to your local MP. It’s a plan aimed at halving suicide rates in 10 years

05 “I pledge to look out for my contemporaries” Suicide is both the starkest and most needless of crises we face. The latest figures are sobering. Last year in Australia, 3027 peopled killed themselves – the highest number in a decade. No government or health service can do as much to reverse this as you. Look out for your friends, keep an eye on colleagues and don’t neglect your relatives. If you’ve noticed someone beginning to withdraw, help dig him out of a rut. Exercise the body and exorcise the mind, together. The physical and the mental are more closely related than you realise. ACT NOW! Head to bootcamp.com.au and enlist for group outdoor exercise classes

DECEMBER 2016 123


31-DAY 6-PACK PRIMER Sand blasting away body fat to reveal a set of lean abs is hard work. But small steps can add up to impressive results. That’s why we’ve created this 31-day plan of daily tweaks to fast-track your six-pack for summer > BY

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TOM WARD

DECEMBER 2016


FITNESS

DECEMBER 2016 125


WEEK ONE 3 1 Undesk Yourself Prolonged sitting (like a deskbound 9-5) tilts your pelvis forward, creating a phantom paunch that can make a mockery of your abssculpting efforts. Your saviour is mobility guru Kelly Starrett. Perform this stretch once a day to stand taller before take-off.

Wall Stretch 2 SETS OF 60 SECONDS PER LEG

2 6 Treat Yourself

2 9 And Be A Calculating Man When you perform your core set is as important as how. A study in Sports Medicine found people complete more reps earlier in a session. The lack of fatigue helps you train your core with more intensity, too, for better form in the rest of your workout.

2 7 Beef Up, Cut Down You know that loading up on protein will help you carve out abs, but you might not be aware that red meat is also adept at re-upping testosterone levels, which will make burning through your fat reserves even easier.

2 8 A

MAKE THE CUT Everyone has abs – most are swaddled in a little too much “wrapping”. David Tieu, a pro Muay Thai warrior, is no stranger to stripping lean in a hurry. His daily circuit will super-charge your metabolism B

Kneel with the front of your foot against a wall. Bring your left knee forward into a lunge (A) and straighten your torso, head up. Bring your right leg vertical to the wall, pushing your knee into the corner (B). Hold for one minute then switch legs.

3 0 Now, Take A Deep Breath... It’s tempting to jump straight into torrents of crunches, breathlessly busting out reps. But for maximum benefits, breathe out at the “top” of each rep when your core is working hardest to better contract your abs for a stronger muscular response. 126

DECEMBER 2016

SHADOW BOXING

SPRINT

CYCLING

3 SETS OF 5 MINUTES

5 SETS OF 2 MINUTES

1 SET OF 30 MINUTES

Ducking, weaving and Interval sprints burn fat Avoid burnout by adding punching is a far more at warp speed. Jog at a a bit of steady-state work efficient – and enjoyable steady speed for too. Take a bike out for – way to burn kilojoules 30 seconds, then up the 5K – you can throw in a than yet another slog pace by 5km/h for the few incline sprints to next 30 seconds. Repeat. finish, of course. around the block.

After a week of hard work, it’s time to reward yourself with some traditional Friday fare. Nutritionist Rhiannon Lambert has crafted a leaner, muscle-repairing fish ’n’ chips. Battered sav not included. Sorry. INGREDIENTS • 1 SWEET POTATO, MEDIUM, CUT INTO WEDGES • COCONUT OIL, 1TBSP • PAPRIKA, PINCH • HIMALAYAN SALT, PINCH • 1 EGG, BEATEN • HERBES DE PROVENCE, LARGE PINCH • GROUND ALMONDS, 30G • HAKE FILLET, 130G

METHOD Cover the wedges with coconut oil, paprika and salt, then roast in the oven at 200°C for 45 minutes to get started. For the topping, mix the egg, herbs and almonds and brush over the hake, which has been found by Spanish researchers to aid weight loss over other types of white fish. Fry the seasoned fish in a pan until flaky, then serve alongside the wedges. And, as it’s the weekend, you’ll want a drink to wash it down with…


WEEK TWO

FITNESS

4 TAKE YOUR UTSIDE ABS OU Spending hoours in a dark gym just so you y can enjoy the sun for one o week is a my. Get a hit of false econom vit D and addd serious core strength with this outdoor session from PT Joe Cooper. Do each move in order for 3 sets, with 90 seconds’ rest.

ELEVATED PLANK WITH KNEE TUCK

2 3

3 SETS OF 45 SECONDS

BBQ Body Fat

A

Place your forearms on a bench in a plank position (A). Bring one knee up, tucking it under your lower chest. Alternate sides and repeat.

INGREDIENTS

SUPINE CYCLING

•HATCHO MISO, 1TBSP •SRIRACHA, 2TBSP •APPLE CIDER VINEGAR, 1TBSP •MAPLE SYRUP, 2TBSP

3 SETS OF 45 SECONDS A

B

Lie with your legs raised at a right angle (A). Lift your shoulders off the ground and extend your right leg, keeping it close to the ground (B). Keep alternating sides in a cycling motion.

LATERAL PLANK

2 5 Toast to Your Progress Without the odd indulgence, a man is liable to become disenchanted. Negate the risk of coming off the rails entirely with our Vodka Scorcher. INGREDIENTS • ZUBRÓWKA VODKA, 25ML • 1 GREEN CHILLI, DE-SEEDED • LIME, ½, JUICED • HIMALAYAN SALT, PINCH • SODA WATER, 150ML

3 SETS OF 10 REPS EACH ON EAC CH SIDE

METHOD Vodka is low in flab-fortifying natural sugars. Combined with the capsaicin-rich chilli – one gram of which reduces cravings for sugar, salt and fat – you have a potent motivational pickme-up. Add the juice from half a lime, then shake and pour over ice. Add a pinch of salt and finish with soda water. Quench and relax.

Upgrade your grill for beach-body season with a marinade that will add flavour to your chicken or beef, with a liberal serving of six-pack bonuses.

METHOD Make a paste from equal parts miso and boiling water, then add Sriracha, vinegar and syrup and whisk until smooth. The acetic acid in vinegar activates a gene called AMPK, which signals your body to catabolise fat - particularly from around your belly, conveniently. Apply to meat generously, then get cooking.

A

B

Don’t get up just yet. Turn into a side plank with your shoulders at 90 degrees to the ground (A). Bring your top knee into your chest and tap it (B). Switch sides and repeat.

2 2 Doctor The Results Hormone imbalances can lead to weight gain. Hard work not reaping results? Get a GP to ensure your body chemistry is on point.> DECEMBER 2016 127


WEEK THREE 2 1 Train For The Long Game Sagging motivation is common. But bear in mind that a Finnish study found boxers who crashdieted to make weight were three times more likely to be obese by age 60. Rather than seeing the summer holidays as the finish line, choose a goal now to meet after you come back. A 10K PB is easier on the willpower than the thought of eternal abs sessions.

1 9

1 7

Tea Yourself Up

Supercharge Your Satiety

All that sweat can take it out of you, so stick the kettle on. Green and oolong tea’s lipid-metabolising catechins have long been praised in the fight against flab, but a recent study by the Journal of Nutrition and Metabolism showed white tea beats both by not only boosting the breakdown of fat, but preventing the formation of new fat cells altogether. We’ll have one, too, thanks.

It’s imperative you avoid further gorging from here on in. To add toothsome variety, Lambert suggests a wellstocked cupboard of condiments.

1 8

ARGAN OIL Olive oil’s nuttier cousin, argan will replenish your appetite for fish and salad dishes, as well as balancing blood sugar and boosting your digestion.

Upset The Balance It’s time to add another dimension to your workouts. Most core moves focus on a single plane of motion, but challenging your body through unstable, unilateral moves will activate your entire core for the rest of your training, so add in a few feet-elevated push-ups and one-leg burpees.

RAMP UP YOUR ROUTINE A former-bodybuilder turned PT at Evolution of Man Fitness, Lee Bennett knows improved posture will uncover definition where it matters. Do these moves every other morning. RENEGADE ROW 2 SETS OF 20 REPS A

B

Save Pizza For The Morning

2 0

1 6

A Domino’s-shaped slip-up is forgivable. But while your flatmates stuff their faces, waiting until morning to sate your own hunger will mitigate some of the fallout. Carbs that have been cooked then cooled – think cold pizza, or a pasta/potato salad – are converted into fatty acids rather than sugar, providing superior fitness fuel.

In a plank position with a dumbbell in each hand (A), lift one weight into your chest (B), then lower to the ground before repeating with the other hand. STRAIGHT ARM PULL-DOWN 2 SETS OF 15 REPS

A

GUACAMOLE Avos pack monounsaturated fats and mannoheptulose sugars, which slow insulin release and enhance calcium absorption – both essential for a leaner physique.

B

Grab a shoulder-width, shoulder-height bar (A) and drive it down to your waist, arms straight (B). Slowly let the bar back up. SWISS BALL HYPER EXTENSION 2 SETS OF 10 REPS

A

SALSA Replace your sugar-heavy tomato and barbecue sauces with half a cup of salsa. This simple swap alone is proven to cut belly fat.

B

With your stomach on a Swiss ball, anchor your feet against the wall (A) and hinge back at the hips to drive your shoulders up (B). Lower and repeat. 128

DECEMBER 2016


FITNESS

1 2

1 5 Now Get To Class To multiply cardio motivation in the crucial third week, sign up for group gains with these MH-approved HIIT classes. F45 (F45TRAINING.COM.AU)

If the live DJ set isn’t enough to make your stomach turn, the gut-wrenching 27 stations of the Hollywood circuit will leave your core in bits. Available a anywhere in Australia, that isn’t hiding under a rock. THE HIIT FA ACTORY ORY.COM.AU) (THEHIITFACTO

1 3

TAKE THE AB LESS TRAINED

Weigh Up Your Options

Sure, crunches will build a basic four-pack, but you’ve built up enough strength to stretch your entire core. Work through Bennett’s moves to get one step closer to the legendary eight.

The European Journal of Applied Physiologyy found that athletes training in a vest weighing 10 per cent of their body weight significantly improved their VO2 max, helping them reach the fatburning sweet spot of around 70 per cent. Don one during your bodyweight and cardio workouts from here on out. It just so happens we know of a good one. ($99; rebelsport.com.au)

HANGING OBLIQUE KNEE TUCK

LYING LEG RAISE 3 SETS OF 15 REPS

WEIGHTED PLANK TWIST

3 SETS OF 15 REPS

Lying on a flat bench (A), raise your straight legs to a vertical position (B). Brace your glutes on the way down for extra stomach definition.

From a push-up position, raise one arm in an arc (A). Reverse to curl it under your body (B). Switch sides.

With a shoulder-width overhand grip on a chin-up bar (A), lift your knees up to the left (B). Repeat on right.

B

3 SETS OF 15 REPS

A A

A B

B

e HIIT Factory Melbourne’s The has a range 45-minute 4 workouts thatt vary from bodyweight to o kettlebell exercises and d burn up to 3,500 kilo ojoules. BURN 1 1000 COM.AU/) (BURN1000.C

ellow nutters Join a class of fe andbags and battling with sa heavy ropes unttil you torch a grand in calories.

1 4 Freeze e Your A Assets For pre-worko out bites that more ab, are less fab, m ommends Lambert reco day batch of making a 14-d these nutrient-rich icy poles. INGREDIENTS • MATCHA POW DER, 1TSP • GINSENG POW WDER, 1TSP • COCONUT WA ATER, 200ML

METHOD Matcha increases thermogenessis by up to 43 per cent, so m mix 1tsp with another of gin nseng powder, which helps combat c fatigue. Add 200ml 2 coconut wate er and freeze in an ice-mou uld overnight.

Go Grass-Fe ed As a twice-weekly reward for making it this far, swap p your evening chicken brea ast for top-quality Scotch fillet. CLA (conjugated linoleic accid) is an essential fatty acid adept at increasing metabo olism and prohibiting fat sto orage, resulting in leaner mu uscle mass. Grass-fed steakks are particularly plentiful, with 4.3mg of CLA per gram m of fat, meaning a 230g fillet steak is both the tastiest an nd smartest cut for th he last week. > R 2016 129 DECEMBER


THE FINAL PUSH 1 0 Double Up On Your Training We’renot,however,giving youcarteblanchetogo overboardwithdietary deviations.ArizonaState Uniresearchersfound peopleovereatondays whentheyhitthegym, believingtheirgooddeed deservesareward.Two shortersessionswillkeep youhonestallthewayto theboardinggate.Andif yourequireabit of tough love . . .

0 7 HANG OUT FOR A V-SHAPE Hanging core moves allow for a greater range of motion while pumping your upper body too. Calisthenics legend Lee Wade Turner shows you how to go vertical.

TOES-TO BAR O-BAR 3 SETS O F 5 REPS

A B

0 9 Shock Yourself Into Action Pavlovianconditioning holdsthatgood behaviourcanbe enforcedthroughreward andmildpunishment.It’s atheorythecreatorsof thePavlokembraced, withabandthatgivesyou ajolteachtimeyoureach forasugarysnack. ($202,buy.pavlok.com)

0 8

From a dead hang h (A), raise F your legs slowly through 90 degrees all the way to meet the bar (B). Avoid swinging into it to fully isolate the effort in your abs. WINDSHIELD WIPER 3 SETS OF 5 REPS

A

B

om a dead hang (A), lift From toes-to-bar before lowering your legs to the left, (B). Reverse and repeat to the right.

KNEES-TO-ELBOWS 3 SETS OF 10 REPS

Sap Fatigue As you wind up for the last week, it’s essential to keep your hydration in check. Maple water contains half the sugar of coconut water and boasts 46 micronutrients. Tap into the benefits. drinkmaple.com 130

DECEMBER 2016

B

A

With ith arms straight and palms forward (A), pull down on the bar, drawing your shoulder blades back as you tuck your knees up to touch your elbows. Hold, then slowly lower (B).

0 6

0 5

Flesh Out Your Breakfast

Join The Real Partner Workout

Your abs may be rock hard, but last-minute bloating won’t do your definition any favours. With probiotic properties and plentiful fibre, newly touted superfood watermelon is a key ally in scooping out a defined stomach. Sprinkle with an equal-parts mixture of cumin, coriander and chilli powder to fuel further metabolic fire.

Your better half can assist with extra-curricular “core” work. Adult blogger and author Girl On The Net clues you in: “Start with your partner facing away and leaning forward. Hold onto her forearms to utilise each other’s body weight. It will feel great for her, and engage your core and thighs, too.”


FITNESS

0 2 PUMP UP FOR SHIRT OFF After four weeks of enterprise, this 10-minute pump session, from PT Leo Savage, seals the deal. Slow each rep for increased blood flow to your muscles. It will work as a pre-beach pump, too. OBLIQUE CRUNCH

TOE TOUCH

ECCENTRIC PUSH-UP

2 SETS OF 10 REPS

2 SETS OF 10 REPS, 60 SECONDS’ REST

2 SETS OF 10 REPS

Ac cidify y Brassica The hig gh-fibre greens you’ve you ve be een mainlining are all well and good, but their starch raffinose r can be difficult for the body to digest. It o often breaks down into metthane gas, which lead ds to bloating. Spare your gut by dousing your greens in lemon juice to stimulate digestive enzyme es before meals.

A

A

A

B B

Lying flat with your arms held above your head (A), raise your right leg and left arm and touch your toe (B). Slowly lower, then repeat on the other side, alternating sides as you crunch up.

B

Lie with your arms over your head (A). Now raise your legs straight up (B) and touch your toes with both hands (if you can). Slowly lower to the starting position and repeat.

Slowing down on the descent encourages greater pump across your torso, emphasising your abdominals. Take a full three seconds to lower (A), pause for a second at the bottom (B) and push back explosively to the top. You’re ready to start strutting.

0 3 Lean Out Like A Pro Shunning fluids might be a steadfast bodybuilder’s trick, but if your biceps don’t outweigh your brain, you’ll opt for smarter, safer ways to fight water retention. Drink Lambert’s hydrating, musclefortifying smoothie first thing each morning, and once more before boarding your flight.

INGREDIENTS • 1 BANANA, CHOPPED • UNSWEETENED ALMOND MILK, 200ML • SUPER VITALITY PISTACHIO & VANILLA WHEY ISOLATE, 2 SCOOPS • WATER, 100ML

METHOD Staying hydrated is the key to avoiding unnecessary water retention; luckily, bananas are adept at stopping your kidneys latching onto sodium and stockpiling water as a result. And opting for ‘clean’, sugar-free supplements will power fat-burning muscle without leading to excess bulk. Blend everything and serve over ice.

0 1 Get In The Holiday Mood As a last resort, a little Tom Ford Men’s Bronzing Gel ($52) the day before you hit the beach will help highlight the hardearned definition across your stomach But be sure to use it very sparingly. You’ve put in 31 days of work. There’s no need to look like you haven’t.

ON SALE NOW! GET MORE MEAL PLANS, WORKOUTS AND MOTIVATION BOOSTERS IN ARMS+ ABS. BUY ONLINE AT SUBSCRIBETODAY.COM.AU/BUY/ARMS

BIGGER BICEPS

In Just 3 Weeks!

6-PACK SECRETS

8 Game Changing Moves To Uncover Your Abs

101 GUT-MELTING EXERCISES +20 Killer Workouts

EAT MORE, WEIGH LESS Fuel Your Ga ns With Our Gourmet Guide

DECEMBER 2016 131


MATES OVER FOR A BARBIE? SHOW THEM HOW IT’S DONE with BBQ Buddy’s range of accessories.

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GRILLING

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PIZZA


NUTRITION

Grill-Gotten Gains Your barbie can do more than just char steaks. Unlock its potential and expand your grill skills BY

NICK FAUCHALD

PHOTOGRAPHY BY

SAM K APLAN

AMONG OUR ABILITIES AS MEN – the capacity to write poetry, sing karaoke and land an outswinger on a good length – is our talent for cooking food with ire. Or at least attempting to: anyone who has attended a lacklustre backyard barbecue has sufered through medium-rare chicken, leathery steaks, and spatula-mangled ish. Grillers can avoid these BBQ botches by precisely deploying tactical heat. From tender, slow- cooked roasts to lash-seared whole ish, this guide will help you ire up better food right now. Because it’s about time you treat your barbie like the versatile tool it really is.

>

DECEMBER 2016 133


NUTRITION

GRILL HEAT LEVEL

Tiger Beef Sanger What You’ll Need ¼ 1 1 1 1 1 ½ 1

16 2

CUP SALT TBSP FRESHLY GROUND PEPPER TBSP GARLIC POWDER TBSP PAPRIKA TSP DRIED OREGANO TSP GROUND CUMIN TSP GROUND CAYENNE 4.5KG TOP SIRLOIN ROAST (A.K.A. SIRLOIN TIP ROAST), TRIMMED OF ANY CHUNKS OF HARD OUTER FAT AND CUT IN HALF KAISER ROLLS, SPLIT ONIONS, THINLY SLICED

This sandwich stacks on the beef and comes dripping with a horseradish-spiked tiger sauce. Slow cook the meat and then sear it to coax the cut to a juicy, ruby medium-rare.

1. In a bowl, mix the salt, pepper, garlic powder, paprika, oregano, cumin and cayenne. Rub this into the meat; wrap in plastic. Refrigerate at least 1 hour (and up to 8). 2. Preheat the grill for indirect grilling, with high-heat and low-heat sides. Make a foil packet of wood chips and place it on the hot side; put the beef on the cooler side. Cover the grill and cook, flipping the beef after 30 minutes, until a meat thermometer inserted into the middle of each piece reads 46˚ C, about 1 hour. 3. Transfer the meat to the hot side of the grill, searing on all sides until its internal temperature reaches 60˚C, about 5 minutes per side. Let it rest for 10-15 minutes. 4. Thinly slice the meat against the grain and pile it onto rolls. Serve with tiger sauce and onions. Makes about 16 sandwiches.

Tiger Sauce On a cutting board, mince a garlic clove and use the side of a chef’s knife to mash it with a pinch of salt until it forms a paste. Put this into a bowl. Then add 1 cup horseradish, 1 cup mayonnaise, 2 tsp freshly squeezed lemon juice, and 1 tsp each of sea salt and freshly ground pepper. Whisk everything well to combine. The sauce will keep in the refrigerator for up to 4 days. (Leftover sauce will be great on grilled chicken and roasted potatoes.)

THREE WAYS TO BRING ON THE HEAT MAKE USE OF YOUR BBQ’S VERSATILITY

SMOULDERING Mellower temps help meat turn tender inside without burning the outside. Low-heat grilling works best with beef roast, whole chicken, or a leg of lamb.

KEEP THINGS MOVING Crosshatch grill marks make for an attractive plate – but they’re also a sign of a missed opportunity. While grilling over high heat, you should move your food around frequently, about every couple of minutes or so, to acquire that delicious crust all over the food. If your grill grate is clean (break out that grill brush, buddy), hot and oiled, then you won’t have to worry about your ingredients sticking to the metal.

MODERATE Most gas BBQs pathetically call this “high.” It’s the ideal range for mediumthick steaks, chicken pieces, fatty meats like lamb (see next page) and produce thicker than an inch.

SCORCHING This is potent, blazing firepower capable of developing a deep, flavourful crust on steaks, salmon, burgers, mackerel (see last page of this article) and hearty vegetables. Fire! Fire!


Meet your new favourite cut: a bone-in lamb saddle chop tastes as if a beef T-bone steak and a regular lamb chop made sweet, forbidden love. It’s meaty and intense.

INDIRECT HEAT: YOUR DIRECTIVES TRANSFORM YOUR BBQ INTO AN OUTDOOR OVEN!

FOR A GAS GRILL

GRILL HEAT LEVEL

Lamb Saddle Chops with Mint-Yoghurt Sauce What You’ll Need ¾ ¼ 2 2 2 ¼ 4

CUP PLAIN GREEK YOGHURT CUP EXTRA-VIRGIN OLIVE OIL TBSP CIDER VINEGAR TSP DIJON MUSTARD TSP SUGAR CUP FINELY CHOPPED MINT LEAVES LAMB SADDLE CHOPS (425-560G EACH)

This cut, also called the double loin chop or English chop, combines the well-marbled loin and the meaty tenderloin. A simple yoghurt sauce balances the lamb’s smoky richness

1. In a bowl, whisk the yoghurt, olive oil, cider vinegar, mustard, sugar and mint. Season with salt and freshly ground pepper. Refrigerate until ready to serve, up to 4 hours. 2. Preheat the grill with medium-heat and lowheat sides. Generously season the lamb all over with salt and pepper. Grill the chops over medium heat, covered, turning frequently, until charred on all sides, about 7 minutes total. Then move them to the lowheat side of the grill and cook until an instantread thermometer inserted into the thickest part of each chop registers 57˚ C for medium rare, 10-15 minutes. Transfer them to a plate and let them rest at least 5 minutes. Spoon yoghurt sauce over the chops and serve. Makes 4 servings.

This is easy: set one burner to high and the other to low. If your BBQ has three burners, fire up two adjacent panels and keep the third on low. Now shut the lid and have a beer.

Charred Green Beans Wash and trim 450g of green beans. In a bowl, toss the beans with 1 tbsp olive oil. Season with salt and pepper, and put everything into a grill basket. Grill the beans over medium heat, tossing occasionally, until crisp-tender and charred in spots, 3-5 minutes. Transfer them to a serving bowl, drizzle on more olive oil, and season with additional salt and pepper, if necessary. Toss the beans once more and serve with the grilled lamb saddle.

WHERE THERE’S SMOKE THERE’S FLAVOUR American-style smokers are so, well, hot right now. Give your beef and chicken a sweet, succulent flavour with this stainless steel smoker box. The holes on top and bottom evenly circulate heat and smoke to tenderise and add flavour to your meat. Serve and savour. ($18.98; bbqbuddy.com.au)

FORACHARCOALGRILL You’ll need a chimney starter full of hot charcoal. Dump half onto one side of the grill three coals deep (for high heat) or one to two coals deep (medium). Scatter the rest over the other side for low heat.

ABOUT THAT GAS GRILL . . . “High” heat on most gas grills is only about as hot as a mediumhot charcoal fire. So make sure that your rig has heavyweight steel or cast-iron grates for better heat retention.> DECEMBER 2016 135


NUTRITION

Holy mackerel: cooking whole fish ofers a feast for your eyes and your tastebuds.

GRILL HEAT LEVEL

Grilled Mackerel with Lime and Green Peppercorn Sauce What You’ll Need 4 ¾ ¼ 3

VEGETABLE OIL WHOLE MACKEREL, CLEANED STICK UNSALTED BUTTER CUP JARRED PICKLED GREEN PEPPERCORNS TBSP FRESH LIME JUICE LIME WEDGES, FOR SERVING

Oily ish won’t stick to the grate and it’s tough to overcook. So give this recipe for whole mackerel a go. The high heat crisps the skin and infuses the flesh with a smoky kick

1. Preheat a hot, well-oiled grill. Season the fish inside and out with salt and pepper. 2. Grill fish, uncovered, turning once, until crisped and the flesh in the cavity is white, not rose-coloured, 5-7 minutes per side. Transfer it to plates. 3. In a medium saucepan melt the butter on medium heat. Add the pickled peppercorns and a pinch each of salt and pepper. Cook, swirling the pan frequently, until the butter begins to brown, 4-6 minutes. Stir in the lime juice (the mixture will bubble up) and simmer until the flavours meld, about 20 seconds. 4. Drizzle the mackerel with the butter sauce and top each fish with a few green peppercorns. Sprinkle with flaky sea salt and serve with lime wedges. Makes 4 servings

Grilled Corn with Herbed Cream Cheese Blend 110g of roomtemperature cream cheese with 1 tbsp za’atar (a spice blend found in Indian markets), 1 tbsp lemon juice, ½ tsp lemon zest and salt and pepper to taste. Brush 8 ears shucked corn with olive oil and grill over a hot ire, turning frequently, until charred all over, 8-10 minutes. Spread the cream cheese mixture over the corn, sprinkle with more za’atar and serve.

BEWARE THE FLARE! There’s a fine line between seared and burnt. Anytime you see a plume of fire consuming your food, take a spray bottle of water, aim it at the source and douse the demon. But don’t sweat the cancer risk. Moderate amounts of barbecued meat don’t pose a problem.fish

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Our Expert Nick Fauchald is co-author of the new cookbook Feeding the Fire with Joe Carroll.


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ELITE

145 HOW TO STARE DOWN ADVERSITY 146 OBSTACLE-RACE SURVIVAL KIT 148 STACK ON 7.5 KG OF LEAN MUSCLE

Because fit is the new rich

THE WORLD’S BEST MOVE THERE’S A REASON THE SQUAT FEATURES IN THE PROGRAM OF EVERY SERIOUS ATHLETE. IMPROVE YOURS AND UNLOCK YOUR POTENTIAL >

DECEMBER 2016 141


ELITE

YOU PROBABLY SEE IT AS JUST A QUAD BUILDER. BUT THIS CLASSIC EXERCISE MAY EASE LINGERING PAIN, PREVENT INJURIES AND HELP YOU ACCOMPLISH NEW FITNESS GOALS BY

MICHAEL E ASTER

DO YOUR KNEES, hips or back sometimes hurt for seemingly no reason? Do running, lifting and playing sports leave you sore in the wrong places? Do you walk around gingerly, feeling stiff all over? This threesecond test may reveal what’s going on. Stand up and kick off your shoes. Spread your feet hip-width apart with your toes pointing straight ahead. Now squat. Go as low as you possibly can, making sure you don’t raise your heels off the floor or slump forward. If you couldn’t drop your butt to just six or seven centimetres above the ground, you just discovered your problem. “Sitting in a squat position is the most natural movement for the body,” says physical therapist Roop Sihota. That’s because the joints and muscles you need for squatting – hips, knees, ankles, core, quads, glutes and more – are your powerhouses for everything from walking and running to swinging a golf club and throwing a punch. If you can’t squat properly, your joints are probably too stiff and your muscles too tight. That causes you to lose your ability to move properly. If you’re wondering why you failed the test in the first place, the answer is simple. Humans were meant to sit in the squat position. Then chairs came along. Ever since kindergarten you’ve probably been sitting in a chair eight hours a day, five days a week. A chair delivers comfort, sure, but it’s also an unnatural structure that

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your body adapts to. Cultural practices such as skull flattening and neck stretching proved this phenomenon quite effectively. Sitting in a chair, your hip and ankle muscles shorten and your stabilising core muscles switch off because the chair supports your body. Over time, your hips and ankles tighten while the core areas weaken, explains physical therapist Doug Kechijian. When a muscle becomes overly tight, your brain may sense the area as threatened and send pain there as a way to entice you to move, says Kechijian. For example, sciatica – a chronic pain in the arse, literally – occurs when your hip muscles become too tight. The reason therapies such as foam rolling and stretching temporarily relieve pain is that they reduce some tension. Learning to squat correctly means you’ll loosen these muscles for good and banish your pain. When a guy with tight hips and ankles picks up anything from a barbell to a bag of mulch, he can’t reach the ground while keeping his back straight. So his spine bends, sending the load there. “An inability to squat can lead to pain or injury in every joint in the body,” Sihota says. In fact, research shows that people in rural areas of some developing countries

where the “sit squat” is a common resting position have the lowest incidence of posture-related problems. Learning to squat properly is more than a game changer – it’s a life changer. You’ll notice fewer aches and pains. You’ll build more muscle across your body. Best of all, you’re likely to see your performance improve – running faster, smashing a ball further, punching harder – in just about every activity you do.


12/16

HOW TO SQUAT

THESE TESTS CAN HELP IDENTIFY WHAT’S SABOTAGING YOUR SQUAT. YOU MAY HAVE JUST ONE PROBLEM AREA, OR THREE – HIPS, CORE AND ANKLES. FEEL FREE TO DO THE FIX FOR LONGER THAN WE RECOMMEND; IT’LL ONLY HELP YOU REACH YOUR GOAL FASTER

TEST YOUR ...

HIPS AND/OR CORE This test tells you whether your problem is tight hips or a weak core. Assume a squat position lying down: bring your knees as close to your chest as you can. Can’t get them past your hips? Your hips are too tight. If you can bring your knees high, then it’s your core failing you: it just isn’t strong or stable enough to support your squat position while standing, says Sanchez.

ANKLES Your ankles need to flex enough to let your knees track over your feet, allowing you to distribute your weight evenly. This test tells you whether your ankles are too stiff to allow that. Stand in a staggered stance facing a wall, your front foot 12 centimetres from it. Push your front knee as far forward as you can, attempting to touch the wall with it. If your knee can’t touch the wall, you failed.

PHOTOGRAPHY: RYAN O; ILLUSTRATIONS: +ISM

FIX YOUR ...

CORE

HIPS

Hold onto a doorjamb, the frame of a squat rack or a chair. Now drop into a squat, using the frame, rack or chair to stabilise your body just enough to keep from falling. Your torso should be upright and you should feel your core engage. Breathe deeply in the position for up to 30 seconds. Stand up. That’s 1 rep. Do 3 reps, 3 days a week.

Get down on all fours. Extend your left leg; your knee should be above the floor. Move your right foot beneath your left leg and “pin” your right heel to the outside of your left knee. This is the starting position. Now move your hips back and forth to the right for 1 minute, feeling your right hip stretch. Switch sides and repeat. Do this drill once a day.

ANKLES Do the ankle test above for 3 sets of 5 reps every day. Also foam-roll each calf for 1 minute a day: grab a foam roller, sit on the floor and place the roller under your right calf. Roll up and down the muscle for 60 seconds. Repeat on your other calf. For a more targeted massage, you can try this technique with a tennis or cricket ball.

TAKE THE ULTIMATE SQUAT TEST! If you can squat well already, get down in the position and try to hold it with good form for 10 minutes (and have a copy of The Iliad handy so you don’t get bored). If you can’t do 10 minutes straight, build up to it by holding the squat for as long as you can. Rest for the same amount of time and repeat until you hit 10 minutes. This extended time “locks in” the position, helping to establish the move.

DECEMBER 2016 143


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ELITE

12/16

NEVER GIVE UP!

EXPERT MURRAY STEWART EX XPERIENCE Stewart has competed at two Olympics as a kayaker, winning goold in London in the K4-1000m. He’s a master at overcoming setbacks and ming up when the stakes are high. aim

BUST THROUGH ROADBLOCKS LIKE ILLNESS AND DISAPPOINTMENT SO YOU STAY ON COURSE TO ACHIEVE YOUR FITNESS AND SPORTING GOALS, L URGES MURRAY STEWART, WORLD-BEATING KAYAKER AND SWIMWEAR MODEL

UNFINISHED BUSINESS I learnt early on to use negatives as motivation. My dad would have been an Olympic canoeist for South Africa but for the ban in place when he was in his prime. When my Olympic chance came I wanted to win for myself, but also for him. Dad was in tears when I won. It almost meant more to him than it did to me.

NO PAIN Kayakers are constantly sore. Until you take a break you forget what it’s like to feel normal. To control DOMs, warm down after training. It’s tedious but it’s crucial, especially once you’ve hit 30. The older I get, the longer I warm down. Do whatever you’ve been doing at a gentler pace to help flush the muscles.

PUSH THE BOUNDARIES

AS TOLD TO DANIEL WILLIAMS

In London in 2012, I got a chest infection the week of competition. When you redline, you learn about your limits. When the moment comes, surrender yourself to competing, come what may.

RIGHT WRONGS

THE FIGHT IN THE DOG

Before Rio, I had a recurrence of glandular fever and the coaches ruled me out of the K4-1000. I was disappointed – and angry – because I saw it as a lack of faith in my judgment. You either succumb to frustration or use it as a spur. I put all my focus onto the K1-1000 and made another Olympic final.

In high school I was the smallest kid in my year. Dad told me, “If you have to work harder than your rivals towards the same goal, you’ll be tougher in the long run”. Also, compensate for any physical deficiencies by up-skilling.

TRAIN THE HOUSE DOWN

STAY WITH THE PROGRAM

Race duration for a K1-1000 is similar to a 1500-m running race – about 3.5 minutes – so you get lactic blowout. You don’t just train your body for what’s coming. Doing a race is easy compared to doing it fives times in a row with short rests. This gets me into the kind of shape where I can do a shoot for Funky Trunks without dieting.

To avoid buckling in the big moments, have a routine that helps make the surreal seem familiar. Before competing, I’ll get no more or less sleep than usual and have the same old breakfast – homemade muesli with fruit and yoghurt.

DECEMBER 2016 145


ELITE

12/16

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Accelerate your recovery from insane training hit-outs with the PowerTube Pro Sensory Ball ($19.99, rebelsport.com.au). Just like a skilled diplomat, the massage tool applies exactly the right amount of pressure to troublesome forces.

The rigours of training can leave your body sorer than a woken grizzly. The “Hotflux” heating agent in Deep Heat PRO Sports Recovery Massage Oil ($10.99; metholatum.com.au) delivers a soothing warmth.

Tracking your progress towards a SOTF PB is a breeze with a Garmin Vivoactive HR Smart Watch ($399; harveynorman. com.au). Its latest tech lets you ditch the chest strap and measure heart rate from the wrist.

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WORDS BY DANIEL WILLIAMS; PHOTOGRAPHY: JASON LEE, ED URRUTIA

LEGAL PERFORMANCE ENHANCERS TO SET UP A GRANDSTAND FINISH


ELITE

BEFORE

AFTER

WEIGHT

64kg 70.4kg BODY FAT

14.9% 9.1%

RISE OF THE WEAKLING ONLINE EDITOR BRAY STONEHAM WAS MEN’S

HEALTH’S RESIDENT BAG OF BONES . . . UNTIL HE CRIED, ‘ENOUGH!’ THE FORMER FLYWEIGHT SHOWS YOU HOW TO TRUMP YOUR GENETICS AND BUILD SHIRT-SPLITTING MUSCLE

WHEN YOU’RE A GUY who tips the scales at 63kg, life’s definitely not all sunshine and roses. I’ve been called everything from matchstick to Mr Puniverse, twig to Skindiana Bones. Then there are the visual gags. A few months ago Hafþór Björnsson – aka “The Mountain” from Game of Thrones – visited Men’s Health HQ. We set him some challenges to test his might, including

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shoulder-pressing a member of staff. Surprise, surprise – that handpicked sucker was me. It was The Mountain meets The Toothpick. He tossed me onto his shoulder like I was a bag of bark chips, almost ramming my pencil neck through the ceiling. That was a turning point. Having the build of a pipe-cleaner had started to wear, well, thin. I wanted what you’d call a commanding physical presence, which is a hard thing to fake when you’re at risk of blowing away on a stiff breeze. I wanted to look like someone a woman would turn to for protection, rather than something she might absentmindedly hang her coat on. Giving myself 12 weeks to reach 70kg, I

knew I needed help. This wasn’t the first time I’d resolved to put some meat on my bones, with previous efforts invariably conking out due to laziness. Enter Cato Rutherford, the owner of Lift Performance Centre on the southern fringe of Sydney’s CBD. A disciple of Canadian strength authority Charles Poliquin, Rutherford is a serious unit with training qualifications as long as the phone book. He has added beef to all manner of top-flight athletes, including rugby league champion Jarryd Hayne, and is renowned for ignoring excuses for inaction, such as a predisposition for weediness. At our first meeting, Rutherford looked over my frame – yeah, it only took a second – and struck a note of optimism. My goal


12/16

weight was within reach, he predicted, though it would take a lot of hard training and disciplined eating to get there. “You’re an ectomorph, which means we’re going to have to work a bit harder than usual,” Rutherford said. “It’ll come down to how badly you want it.”

DIALING IN It’s Day One, 9.30am, and I’ve fronted at Rutherford’s state of the art gym fuelled up on a breakfast burrito, ready to rip and tear. Then comes the reality check: there’s no dodging the fact I’m easily the scrawniest guy in the room. Rutherford has determined that, for the first six weeks of my program, I’ll be doing two short, daily sessions – morning and late afternoon – each lasting about 30 minutes and targeting the same palpably underdeveloped body parts. While in my case I can squeeze in two sessions a day, if your only option is one longer workout, that’s fine, Rutherford says. For two weeks I stretch more than I lift – and the lifting isn’t threatening any powerlifting records – but still my body feels wrecked by the time it hits the mattress. Inevitably, sickness strikes (twice in a month) and vital time is lost. Rutherford tells me muscle mass and immunity are closely related, and I’ll be a more resistant organism once I start stacking on some brawn. He doesn’t want to hear about overtraining. “The body is meant to work hard. It’s meant to work really hard,” he says. “We sit or lie for 16 hours a day, and then we exercise for 45 minutes and worry we’re doing too much.” He also lectures me on the importance of attitude: “Cultivating a positive mindset even when you’re really sore is the first step to improving your recovery.” I listen. And soon change happens. And I’m furious I didn’t see this earlier. When I begin to enjoy the pain that working out brings, only then do I start to see substantial growth.

HUNGER GAINS Moving a lot of iron is but half the battle. The rest is putting away more food in a day than I used to eat in two or three. I’d been a nibbler, a grazer – lunch was sometimes a pack of potato chips. I’d been having maybe 4,000-5,000 kilojoules a day. I upped that to close to 11,000kJ, with a daily protein goal of 100 grams – up from

about 20g. “To gain a lot of weight in a short space of time you need to eat a surplus of kilojoules, and for these to count, you have to ensure you’ve got an amino-acid pool there at all times,” says Rutherford. Many times during the 12 weeks I can’t bear the thought of consuming another meal of meat and root veg. But up to four times a day, another one goes down the hatch, though it may take me an hour to finish it. Rutherford has me eating clean – so cravings set in. To cope, I allow myself one or two cheat meals per week, usually a double burger with extra bacon. Each time after I’ve finished it feels like I’ve committed a cardinal sin. But in hindsight, those cheat meals were what gave me the motivation to eat clean 90 per cent of the time. >

DAY IN THE LIFE OF AN EXPANDING MAN 2 pieces of wholemeal toast with peanut butter; glass of full-cream milk

Morning gym session

"WHEN I BEGIN TO ENJOY THE PAIN, ONLY THEN DO I START TO SEE SUBSTANTIAL GROWTH" Seat of power: Bray does what’s needed to become armed and dangerous.

True Protein French Vanilla whey protein shake with coconut water, blueberries and added carbs

Braised cinnamon lamb with sweet potato and beans; glass of full-cream milk

Four sushi rolls (salmon/avocado + tuna/avocado)

Medium cappuccino

Smoky beef with black rice and beans

Afternoon gym session

Sirloin steak with two fried eggs, mashed potato and salad

Optimum Nutrition Serious Mass protein shake

DECEMBER 2016 149


ELITE Going from scrawny to brawny means attacking the big moves, like the squat.

HOW BRAY DID IT POPEYE ARMS INCLINE BICEPS CURL 3 sets, 12 reps With a dumbbell in each hand, push your back into the bench. Keeping your elbows tucked, bring the weights to your shoulders. Lower. INCLINE CLOSE-GRIP BENCH PRESS 3 sets, 6 reps Grasp the barbell with your hands 10-20cm apart. Tense your triceps, then lower the barbell under control to your mid-chest, before explosively pushing up. REVERSE EZ BAR CURL 3 sets, 6 reps With an overhand grip and elbows tightly tucked, use forearm power to bring the bar to your shoulders. Lower to the starting position.

BODY-WEIGHT DIP 4 sets, 6 reps Grasp the dip bars, arms at full extension and feet off the ground. Lower your body till your upper arms are parallel with the floor; push up.

ENDGAME

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DECEMBER 2016

BICEPS CURL (MACHINE) 3 sets, 12 reps With your upper arms on the pad, grip the handles underhand. Squeeze your biceps and bring the handles to your chin. Lower.

SKULL-CRUSHER 3 sets, 12 reps Bend your elbows to bring the dumbbell to your forehead. Raise.

GETTING STRONG NOW BENCH PRESS

BEFORE: AFTER:

38kg 70kg

SQUAT

BEFORE: AFTER:

DEADLIFT

40kg 75kg

BEFORE: AFTER:

40kg 75kg

ILLUSTRATIONS: SONNY RAMIREZ

Twelve of the hardest weeks of my life have elapsed and I’ve never felt more proud. In that time, I’ve upsized from 63kg to 70.4kg. And testing reveals that every single gram of that gain is lean muscle. I wish I could rattle off a dozen ways that this transformation has changed my life. But I honestly can’t. There’s been one big change, however, and that’s in how I feel about myself. That goes deeper than just the larger image in the mirror. While it’s great to have arms and legs that look more like human limbs than spaghetti, the point is I’ve done something that just about no one thought I could pull off. Rutherford wants me to keep going: “You can see what’s achievable in 12 weeks – imagine what you could do in a year,” he says. “You really should be committing to getting above the 80kg mark.” Hmmm, maybe. But this much I know: if I want it, I can get it. That’s right: my selfbelief has outgrown my muscles.


12/16 DIRECTIONS DO EACH WORKOUT ONCE A WEEK (MONDAY THROUGH FRIDAY), TAKING THE WEEKEND OFF FOR RECOVERY. WARM UP FOR 10 MINUTES. DO THE PRESCRIBED NUMBER OF SETS AND REPS, RESTING 90-120SEC BETWEEN THE MAJORITY OF SETS, UP TO A MINUTE LONGER FOR THE HEAVIER, LOW-REP SETS. GO TO FAILURE ONLY ON THE LAST SET OF EACH EXERCISE.

TRUNK LEGS

BOULDER SHOULDERS

BACK SQUAT 4 sets, 6 reps With a heavy barbell on your upper back, push your bum out and bend at the knees until your thighs are parallel with the floor. Return explosively to the start position. DONKEY KICK 4 sets, 25 reps Get on all fours. Move can be done with or without resistance. Tense your right glute and kick your foot upwards, calf perpendicular to the floor. Repeat with left leg.

RESS CUBAN PRESS 3 sets, 8 reps Row a barbell to chest level; reverse-curl it so it’s above your head; press out to full extension.

SEATED MACHINE PRESS 4 sets, 12 reps Get comfortable in the saddle, feet pressed into the pads. Grip the handles, contract your shoulderblades; push overhead. STANDING CALF RAISE 4 sets, 12 reps With a heavy barbell across your back, squeeze your calves and stand up on your toes. Hold that position for a few seconds, then lower under control.

BROAD BACK SINGLE-ARM DUMBBELL ROW 4 sets, 6 reps Place your left knee and left hand on a bench, torso parallel to floor. In your right hand, row a dumbbell into your ribs. Repeat on left side.

INCLINE DUMBBELL PRESS 5 sets, 6-8 reps On an incline bench, hold two dumbbells at your shoulders with an overhand grip. Squeeze your pecs and drive the weights up.

LAT PULLDOWN 4 sets, 12 reps In a seated position, grip the handle of the machine with your palms facing out, wide grip. With your head up, pull down on the handle until it’s level with your chin.

CABLE FLY 3 sets, 20 reps With a staggered stance, draw the cables up and around from your hips to your chest, as though you’re hugging Santa.

T-BAR ROW 4 sets, 12 reps Straddle a loaded barbell, then bend down to grip it with both hands. Lock your core and, keeping your back flat, pull the weight up towards your chest, feeling the resistance in your lats. Lower slowly. PEC DEC FLY 3 sets, 20 reps Seated, with feet firmly planted, bring the handles of the machine around your body until they meet in front of your chest, squeezing your pecs throughout the movement.

TRAP BAR DEADLIFT 4 sets, 8 reps Grip the trap bar with your head up and core locked. Rise to standing. SEATED DUMBBELL PRESS 4 sets, 12 reps Sit on a flat bench, a dumbbell in each hand, held at shoulder height in an overhand grip. Brace your core and, keeping your back flat, press the weights overhead, stopping just before the elbows lock out. Lower the weights and repeat.

BACK EXTENSION 4 sets, 25 reps Lie facedown, arms at sides. Brace your core and lift your legs and arms off the floor. Hold for 2 sec.

IRON CHEST

SEATED PULLEY ROW 4 sets, 25 reps With your feet firmly planted and your back straight, pull the handles to your ribs by drawing together your shoulderblades.

ARNOLD PRESS 4 sets, 8 reps Movement is similar to the seated dumbbell press (above), but with a twist. Start the press with your palms facing you, but in the course of the movement adjust its path so the palms finish facing out.

BARBELL BENCH PRESS 5 sets, 6-8 reps Lying on a flat bench, grasp the barbell. Keeping your elbows tucked, drive the weight upwards until just short of lockout. Lower.

BRAY WOULD LIKE TO THANK: His trainer Cato Rutherford (liftperformancecentre.com) His meal supplier Real Food Connection (realfoodconnection.com.au)

DECEMBER 2016 151


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THE FACE OF A WINNER Rado’s new HyperChrome 1616, an oversized hypermasculine ode to the spirit of discovery, is a reinterpretation of Rado’s vintage Cape Horn collection. Its angular, impossible-to-overlook case measures 46 mm, and is available in two colours – black high-tech ceramic or metallic hardened titanium. RRP $3,925. Visit rado.com


ADVERTISING FEATURE

NOT FOR WIMPS Only The Brave Extreme is a meditation on extreme courage – the scent of 21st century heroes. It’s an intense version of the original Only The Brave fragrance: stronger, deeper, and more sensual. 75mL EDT RRP $69.00, 50mL EDT RRP $59.00

HAPPY TUMMY HONEY New Beeotic® from Capilano is 100 per cent natural prebiotic honey. This premium Australian honey provides a natural source of prebiotics, which may improve the good-to-bad bacteria ratio in your gut. Enjoy Beeotic® with your favourite foods or drinks for a delicious, natural way to help boost your digestive health. capilano.com.au Always read the label. Use only as directed. CHC71941-09/16

BREATHE BETTER

HYDRATE ON THE MOVE Good hydration is the key to achieving your best. You’ll never run short with one of these new Thermos® Hydration Bottles. The 1.5L and 2.0L stainless-steel, vacuum-insulated bottles will maximise your hydration and performance for longer during sports or at the gym. These bottles will keep your beverages cold for 24 hours even on the hottest days. Thermos® 1.5L RRP $79.99, 2.0L RRP $89.99. For more information visit thermos.com.au Get one for FREE when you subscribe to Men’s Health in this issue!

The new Dyson Pure Hot+Cool Link is the all in one machine to keep up with your home’s ever-changing environment. It functions as a fan to cool you in summer and as a heater to warm you in winter while intelligently purifying the air in your home all year round. Now connected to the Dyson Link app, you can monitor your indoor air quality and remotely control the product. Dyson Pure Hot+Cool Link RRP $749. For more info visit dyson.com.au/purehotcoollink

BE THE BOSS Confident, brave and charming. The new Boss Bottled Intense Eau de Parfum is made for the man of today. Boss Bottled Intense EDP 100mL RRP $134

DO IT LIKE A PRO

BOLD IMPACT Introducing Heidi Klum Man Cotton Low Rise, the ultimate in support and the foundation of style. Trust us you won’t want to take them off. RRP $34.95. Available at heidiklumintimates.com.au

The Creatista is the first Nespresso machine that allows customers to conveniently personalise their milk texture and temperature to create latte art. Combining its coffee expertise and quality with Breville’s unique automatic steam wand technology, the Creatista machine helps Australians re-create a barista-style coffee experience at home. The Nespresso Creatista is available in two colours, Black and Royal Champagne. RRP $699


ONE WORD ANSWER

QUESTION Which lazy summer habit could add years to your lifespan?

154

DECEMBER 2016

ANSWER

Sunbathing

Summer rubbin’: lather up for long life

WORDS: SCARLETT WRENCH

The best thing you can do for your health this month is . . . well, nothing at all. Just so long as you do it outside. And partially dressed. Yes, in news that will please men of the “sun’s out, guns out” persuasion, Swedish scientists have linked sunshine with a reduced risk of heart disease. Though the exact cause of this effect isn’t established, study author Dr Pelle Lindqvist says restrictive guidelines regarding sun exposure may, in fact, “do more harm than good,” with sun-worshippers living up to two years longer than those yet to see the light. However, not all the stats are so bright: Australia remains the world’s skin-cancer capital, with an estimated 13,283 new cases of melanoma skin cancer diagnosed in 2016. So how do you locate the sweet spot between risking lobsterstyle burn and holing-up indoors until you develop an Assange-esque pallor? Firstly, lather up. And keep lathering up. At home, “look for small, red, rough patches of skin in sun-exposed areas such as the face, chest, forearms and hands,” says dermatologist Dr Anjali Mahto. “This could be a sign of pre-cancerous changes.”



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