Issuu on Google+

2017 transformation issue

Nail your new year goals!

FULLBODY REBOOT SMASH OUR 28-DAY PLAN

AWESOME MAKEOVER!

12

WEEKS TO CUT HOW HE DID IT P.53

Mensfitnessmagazine.com.au

FEBRUARY2017$8.50

+

LACE UP FOR AN ULTRA 2-MINUTE WORKOUT FROM HELL GIVE STRESS THE MIDDLE FINGER


Musashi Shred and Burn is not to be used as a sole source of nutrition and should be used in conjunction with an appropriate physical training or exercise program.


seiko.com.au


feb. 113

Protein power for monster muscle

103

82

To score a dream girl you need top zeds

Breakthroughs 19 News Exercising in daylight leads to bigger gains

20 Muscle The plan that delivers you lifelong brawn

22 Nutrition Chuck egg in salads and boost vitamin E

Smash your pain barrier — run an ultra

34 Performance Go faster than the Roadrunner on roids

36 Cook like a pro Expert tips on how to boss the kitchen

40 RELAX: MIX YOURSELF A MARTINI

40 Cocktail king How to mix a truly legendary martini

43 Man up Have yourself a super-dirty weekend

Features 53 Cover story

82 Running wild

Five real guys reveal their successful transformation secrets

Train for a calfbashing ultra with our expert guide

60 New year gains

92 How to eat now

The hacks you need to get fitter, leaner and richer in 2017

“Freak shakes” and eating off wood boards is so last year, y’know

66 Test you best

98 Less is more

29 Are you up to it?

Challenge yourself to increase your strength and power limits

The Minimum Effective Dose theory and how it can benefit you

The two-minutes -from-hell workout

74 Outdoor training

24 Health Birth control for men? WTF! You betcha

26 Cardio How music will ramp up workout rhythms

Game Changers

32 Lifting your game Pain-free pushups that won’t screw your wrist

46 Style It’s party season and you don’t want to look like a dork, do you

A go-anywhere exercise plan to build the body you really want


feb. 74

Train like a beast outdoors

92

The new 2017 fitness fuels

60

Limber up guys, we’re gonna party!

The Body Book 105 Don’t skip rope The stronger your grip, the more you rip

106 Belly-buster Attack your abs from every angle

110 Trainer tips

30 SCALE THE HEIGHTS WITH THE VERSACLIMBER

How to max your cardio

113 Protein power Three-day meal plan for maximum muscle

117 Makeover Easy to follow 28-day transformation plan

ON THE COVER

Regulars 10 View from the top 12 Ask Men’s Fitness

122 PT Profile

14 Training diary

Sydney F45 owner Damian Quinton

16 Hot shot

124 Muscle expert

126 Scoreboard

Bench like an NFL player

129 Subscriptions

130 The Cooldown Cyclist Mark Cavendish

49 Learn it

Gary Howarth K AT E D R E N N A N PHOTOGRAPHY


NEW HIGH PERFORMANCE HAIR TREATMENT RANGE LE rmula

Experience our new hair loss scalp treatment for men. 100% Sulphate and Paraben FREE. Gentle and luxurious formulas with a woody herbaceous scent infused with botanical oils and extracts to nourish the hair and stimulate and soothe the scalp. Platinum Purifying Cleanser produces a luxurious foam, yet is gentle on the skin and hair, providing mild yet thorough cleaning, whilst the Restorative Protector contains moisturising actives such as pure Coconut Oil and Olive derived conditioning agents.

The Sensorial Experience.

CLICK TO BUY NOW store.ihls.com.au

Lemon Myrtle and Manuka Oils possess antimicrobial properties. Peppermint Oil and Menthol are refreshing, cooling and stimulate the scalp. The Restorative Protector gently detangles and nourishes the hair, leaving a brilliant shine.

For more information go to BY

ihls.com.au or call

1300 557 224


V IE W FRO M T HE T O P

This is your year!

Before

I

t’s funny. One part of your life goes out of kilter, like your job or business, which knocks onto another, like your relationship, which knocks onto another, like your diet and fitness. Before you know it, you’re looking in the mirror at an unfit, unhappy, unhealthy version of yourself. Happened to me last year. In my 53nd year I experienced a series of setbacks and manifold problems that seemed purposely designed to crush me. Six months on the couch flew by and I’m a candidate for The Biggest Loser, despite being a professional in the fitness industry. A good mate told me a few home truths and offered to train with me. Six months in the gym and I’m 14kg lighter, and the strongest and fittest I’ve been for 25 years. Regaining your fitness is an amazing and empowering feeling. Just read some of the inspirational stories beginning on page 53. It will change you life, your attitude, open new opportunities, make you happier and a better father, husband, son, brother and mate. So if you’re not as fit as you want to be, or life’s slammed your physique about, resolve to make 2017 your year. Get the body you want. As Gary, our 52-year old cover model proves, age is no barrier. Make 2017 your best year ever. All you need is this fine magazine — subscribe so you keep the motivation up — some simple gear and a bucketful of determination. Stray strong in 2017.

After

SUBSCRIBE TO MEN’S FITNESS 2017 transformation issue

Nail your new year goals!

FULLBODY REBOOT SMASH OUR 28-DAY PLAN

AWESOME MAKEOVER!

12

WEEKS TO CUT HOW HE DID IT P.53

+

FEBRUARY2017$8 50

Mensf tnessmagazine com au

LACE UP FOR AN ULTRA 2-MINUTE WORKOUT FROM HELL GIVE STRESS THEMIDDLE FINGER

12 ISSUES FOR JUST $69 ph: 02 9439 1955 mensfitness magazine.com.au

TODD F. COLE, EDITOR todd@mensfitnessmagazine.com.au

Follow me on twitter @toddfcole

Environment ISO 14001 PEFC/xx-xx-xx

10

Check us out on Facebook: Australian Men’s Fitness

Men’s Fitness is on the iPad. Check out the magshop app in iTunes or go to http://magshop.com.au/iPad

Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental management. The paper comes from sources certified under the Programme for Endorsement of Forest Certification scheme (PEFC™). Please recycle this magazine – or give it to a mate.

Certification applies to Offset Alpine Printing

MEN’S FITNESS

FEBRUARY 2017

EDITORIAL

Editor Todd Cole todd@mensfitnessmagazine.com.au Associate Editor Ashley Gray

ART Art Director Tania Simanowsky

SUBSCRIPTIONS Subscriptions Manager Julie Hughes (02) 9439 1955; subs@mensfitnessmagazine.com.au

PUBLISHERS Todd Cole, Ian Brooks ADVERTISING Advertising Director David Lee david@mensfitnessmagazine.com.au; 0410 485 700 Senior Advertising Executive Tim Fernandes tim@mensfitnessmagazine.com.au; 0405 983 707 ODYSSEUS PUBLISHING PTY LIMITED ABN 39 122 001 665 Level 2, 174 Willoughby Road, Crows Nest, NSW 2065 PO Box 81, St Leonards, NSW 1590 Tel: (02) 9439 1955 / Fax: (02) 9439 1977 www.mensfitnessmagazine.com.au Men’s Fitness is published 12 times a year. Printed by Offset Alpine. Australian and New Zealand distribution by Gordon & Gotch. Copyright © 2017 Odysseus Publishing Pty Ltd and Weider Publications, LLC. Australian Men’s Fitness is published under licence from Weider Publications, LLC. All rights reserved. Reprinted with permission. No part of this publication may be reproduced, translated or converted into machine-readable form or language without the written consent of the publisher. Men’s Fitness is a trademark of Weider Publications, LLC and is used under licence from Weider Publications, LLC and may not be used or reproduced without permission from Weider Publications, LLC. Articles express the opinions of the authors and are not necessarily those of the Publisher, Editor or Odysseus Publishing Pty Limited. ISSN 1836-0114.

WEIDER PUBLICATIONS, LLC A SUBSIDIARY OF AMERICAN MEDIA, INC. Chairman, President & Chief Executive Officer David Pecker Executive Vice President/Chief Marketing Officer Kevin Hyson Executive Vice President, Consumer Marketing David W. Leckey Executive Vice President/Chief Financial Officer, Treasurer Chris Polimeni President/CEO, Distribution Services Inc John D. Swider Executive Vice President/Chief Digital Officer Joseph M. Bilman Executive Vice President, Digital Media Operations/CIO David Thompson General Manager, AMI International & Syndication Laurence A. Bornstein Director, International Licensing Branding Marianna Gapanovich Director, Rights & Permissions Fiona Maynard Syndication Manager Maribel Dato Production Assistant Paul Miller

Founding Chairman Joe Weider (1919-2013) Founding IFBB Chairman Ben Weider (1923-2008)

The exercise instructions and advice in this magazine are designed for people who are in good health and physically fit. They are not intended to substitute for medical counselling. The creators, producers, participants and distributors of Men’s Fitness disclaim any liability for loss or injury in connection with the exercises shown orinstruction and advice expressed herein.


CONGRATULATIONS TO POWERBREATHER ATHLETE

JAN FRODENO

ON WINNING THE KONA IRONMAN WORLD CHAMPIONSHIP...AGAIN! The Powerbreather is the innovative sports tool for triathletes who want to to develop their swimming technique and fully focus on arm and leg work, for perfect propulsion and position in the water. The Powerbreather also strengthens endurance and respiratory muscles, which increase performance in all three triathlon disciplines. With the Powerbreather there is no oscillation breathing, which reduces oxygen intake and performance when using conventional snorkels. Thanks to the Ameo Fresh Air System, the body is constantly supplied with the maximum amount of oxygen – regardless of intensity and session length. This enables athletes to combine stroke and interval training with a snorkel for the first time ever. Whether it is used for style optimization, efficiency improvement, endurance training or respiratory muscle training, the Powerbreather is the only training partner for the fastest progress and best results.

JAN FRODENO TRIATHLETE, OLYMPIC CHAMPION, 2X KONA IRONMAN WORLD CHAMPION regularly uses the POWERBEATHER in his training

WWW.POWERBREATHER.COM.AU


● Wise up

Send your questions to askMF@mensfitnessmagazine.com.au

Ask Men’s Fitness I’ve been invited to a party next weekend Q and I want to be buff to impress a hot woman. How much bodyfat can I lose in a week? “Assuming you’re already pretty healthy, hovering between 15 and 20% body fat, you can realistically dump 1 to 3% in a week,” says personal trainer and strength coach Pete McCall. The majority of the kilos you’ll be able to drop fast are not from fat, but instead water weight. Carbohydrates hold onto about three times the amount of water, so if you want to dump weight quick, cut down on your carbs and that eliminates water storage in the muscle tissues. You might not want to hear this, but eliminating beer is always a good first step!

Boozin’ for a bruisin’. A serious workout is a no-no after a night on the turps.

I work out fairly regularly but I also have Q trouble getting to sleep. What can I do to get some good zeds? Sleep is essential for muscle growth and recovery so the more you can get the better your gains will be. Fortunately, the solution lies with protein, the very macronutrient you need to put on muscle. Research from Purdue University in the US showed that people who consumed more protein reported an improvement in sleep quality after three or four months. So get more grilled chicken and steak into your diet and reap the benefits both on the pillow and in the gym.

Q Is there any point training if I’ve got a hangover?

“As long as you rehydrate first, gentle exercise such as steady-state cycling or running can help, because it removes toxins from the body,” says nutritionist Laurent Bannock. “But serious exercise is a bad idea. You’ll be at greater risk of injury because of reduced cognitive function, any gains will be hampered and it’ll probably make your hangover worse.” Finally, an excuse.

I’ve hit a plateau with my weightloss plan. Q Any suggestions?

12

MEN’S FITNESS

FEBRUARY 2017

SUBSCRIBE TO MEN’S FITNESS You’ll get 12 issues for just $69 — that’s 32% off the cover price!

2017transformationissue

FULLBODY REBOOT SMASH OUR 28-DAY PLAN

AWESOME MAKEOVER!

12

AUSTRALIANMENSFITNESS

WEEKS TOCUT HOW HE DID IT P.53

+

For more details, see p129 or call 02 9439 1955

GET IN TOUCH Post your fitness questions.

Nailyournewyeargoals!

Mens itnessmagaz ne com au

FEBRUARY2017$8 50

“If you’re dieting strictly, your calories are low,” says strength coach Marc Megna. That means your metabolism will stagnate or get slower, and it will also become hard to burn fat. “You need to have cheat meals,” says Megna. Make sure you’re getting in at least one high-carb meal a week, and consider adding another if the fat still isn’t coming off. It seems counter-intuitive to eat fattening foods, but doing so will restart your metabolism.

LACEUP FORAN ULTRA 2-MINUTE WORKOUT FROMHELL GIVESTRESS THEMIDDLE FINGER

@MENSFITNESSAU using the hashtag #askMF


Training diary

2

3

RUNS

February 26 Latrobe Health Centre River Run Where: Geelong, Vic What: Bust a new PB over 5km or 10km on this flat and fast course alongside the picturesque Barwon River. Great for beginners. Contact: pbevents. com.au

March 4-5 Baw Baw Trail Run Festival Where: Mount Baw Baw, VIC What: Celebrate the trail-running lifestyle with your choice of 44km, 21km or 12km races. There’s also a 3km run for novices/slackers. Contact: mountbawbaw.com.au/

April 7-9 Oxfam Trailwalker Where: Melbourne What: Tackle 100km of Australian bush within 48 hours as a team of four, and make a difference by raising funds to help overcome poverty and injustice around the world. Contact: trailwalker. oxfam.org.au/

RIDES

January 25 Lake Hume Cycle Challenge Where: Lake Hume, NSW What: Saddle up for one of 5 km, 10 km, 25km, 44 km, 90 km or 143 km rides around Lake Hume and the parklands of Albury-Wodonga. Contact: lakehume cyclechallenge.com.au/

March 21-25 2016 Hawaiian Ride for Youth Where: Albany, WA What: Held over 4½ days, riders travel from Albany or Geraldton to Perth covering over 700km to raise money for Youth Focus. Contact: rideforyouth. com.au

April 22 Contact Epic Where: Lake Hawea, NZ What: Head to NZ’s South Island for 160km, 125km or 95km rides and enjoy the beautiful high country station scenery while you pedal like fury. Contact: lakehaweaepic.co.nz

TRIATHLONS

MONTHS AWAY

February 17-19 Big Husky Triathlon Festival Where: Huskisson, NSW What: Set on the shores of Jervis Bay Marine Park, the long course is a 2km swim, 83km bike ride and 20km run. Contact: eliteenergy. com.au

March 12 Mooloolaba Triathlon Festival Where: Mooloolaba, QLD What: Soak up the beauty of the Sunshine Coast while testing your fitness over a 1.5km swim, 40km bike and 10km run. Contact: ap.ironman.com/

April 2 The Triathlon Series Where: Kurnell, NSW What: Sign up for the Sprint: 750m/20km/ 5km, or Enticer: 300m/ 10km/2km at Kamay Botany Bay National Park in Sydney’s southern suburbs. Contact: thetriathlonseries. com.au

SWIMS

MONTHS AWAY

February 11-12 Busselton Jetty swim Where: Busselton, WA What: The 21st staging of this iconic event: a 3.6km swim around the Busselton Jetty. Solos and relay teams of two and four can also enter. Contact: busseltonjettyswim. org.au

March 18 St Kilda Mile Ocean Swim Where: Melbourne, VIC What: Includes a 3.8km swim as well as the iconic mile (1.61km) at one of Australia’s most popular beaches. Contact: worldseriesswims. com.au/

April 8 Cooly Classic Ocean Swim Where: Coolangatta, Qld What: Conquer three legendary surf breaks — Snapper Rocks, Coolangatta and Kirra over 3km, 2km or 1km. Contact: worldseriesswims. com.au/

ADVENTURE

1

MONTH AWAY

February 18-19 Obstasplash Where: Brisbane What: Ditch the mud and get seriously wet instead. Go crazy over 3-5km of flat grassland with a mixture of wet and dry inflatable obstacles. Contact: obstasplash. com

March 4-5 Operation Black Hawk Where: Canberra What: The 7km obstacle course/mud run is designed by exservicemen, and based on actual battlefield scenarios. Ten-shun! Contact: operationblackhawk. com

April 8 Spartan Race Where: Adelaide What: Take your pick from Sprint (7km), Super (14km) and Combo (21km) races featuring more than 20 mind- and body-testing obstacles and challenges. Contact: spartanrace.com.au/

Got an event in your state that MF readers can train for in 2017? Email details to ashley@mensfitnessmagazine.com.au with a couple of good action photos. 14

MEN’S FITNESS

FEBRUARY 2017


MELBOURNE 100KM 7–9 APRIL BRISBANE 100KM | 55KM 16–18 JUNE SYDNEY 100KM 25–27 AUGUST PERTH 100KM | 50KM 22–24 SEPTEMBER


Hot shot Playground in the sky Hitting the swings is a massive adrenaline rush when you’re five, but kinda loses its awesomeness come adulthood — unless you’re dangling from 6,000ft, that is. That’s how the Red Bull Skydive team went about putting some ball-trembling excitement back into this much-loved playground activity. To execute their gutsy manoeuvre, a 125m-long swing replete with old-school wooden seat was tethered between two hot-air balloons above Fromberg in northern Austria. Then, one daredevil at a time, they slid down the rope until it was at its highest point — before jumping off like blissed-out schoolboys, presumably shouting “wheeeeeeeeee!” all the way to terra firma. One of the team, 26-year-old Dominic Roithmair, said afterwards: “You jump down, fall and wait for the moment when the pressure kicks in. Then after a few seconds you go forward with a non-motorised acceleration, which gives you an unbelievable feeling.” What next: a slippery dip in the sky? We’d like to see that!

16

MEN’S FITNESS

FEBRUARY 2017


Red Bull content pool

FEBRUARY 2016

MEN’S FITNESS

17


AUSTRALIA’S BEST SPECIALTY RUNNING STORE MANLY . MOSMAN . CROWS NEST . KINGS CROSS . ROZELLE

ROAD RUNNING

TRAIL RUNNING

PACEATHLETIC.COM

TRAINING AND MORE


Edited by Nina Combs

Hard-hitting news from the cutting edge of modern research

orning guys get out at the butt crack of dawn. Day guys try to squeeze something in at lunch. (Good luck with that.) Late guys hit it once the work whistle blows. But it’s all good as long as the workouts are consistent, right? Maybe not. According to a new study out of the US, muscle tissue runs on the same circadian clock — the internal 24-hour timer that regulates cell functioning — that the rest of the body does. If true, that means there’s an optimal time for muscle cells to use oxygen to create energy and allow for better performance. The study found that when the muscles in mice were genetically altered to ignore the little rodents’ circadian clock, they lost their ability to use sugar for energy. They also stopped creating lactic acid, the by-product of intense exercise that allows glucose breakdown and causes that burning sensation in your muscles. Knowing when muscles will work at their optimum output could help scientists develop techniques for maximising power, they speculate.

J a m e s M i c h e l f e l d e r / S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y C a s e y G e r e n / B e r n s t e i n & A n d r i u l l i u s i n g L a u r a M e r c i e r ; F i t n e s s Te c h : J e b S t u a r t J o h n s t o n

M

Want max muscle?

Seize the daylight!

Are you more of a night person? The same may not go for your muscles.

—ADAM BIBLE

FE JA BN RUARY 2017

MEN’S FITNESS

19


Muscle

Breakthroughs

A cup of joe can boost squats ■ For easy gains, go for caffeine, says a study from Britain’s Coventry University. On five different training days, nine male lifters were given either regular coffee, decaf, decaf and 425mg pure caffeine (in gel caps), pure caffeine alone or a placebo 45 minutes before a squat session. Result: They squatted 33% more on decaf-plus-caf, and 29% more on regular coffee than on a placebo.

Lift weights, pump up your mind ■ The stronger you get, the more your brain benefits, a study from Sydney Uni has discovered. Researchers put 55- to 86-year-olds with “mild cognitive impairment” — a precursor to Alzheimer’s — on a weight-training program in which they lifted 80% of their max twice a week for six months. By the end of the study, the parts of the subjects’ brains linked to cognitive function had grown in size; the subjects also showed an increase in brain power on tests. IMAGE Now that’s what TK we call an “iron supplement”!

Make weights your enduring love affair and your body will be stronger in old age.

Thekeyto lifelongmuscles

LIFT 80% OF YOUR MAX TWICE A WEEK FOR SIX MONTHS AND IMPROVE YOUR BRAIN POWER.

ost of us think that as we age our massive guns will deteriorate and begin to look like dessicated bat’s wings. But a new study published in Medicine & Science in Sports & Exercise shows that sarcopenia — the loss of muscle as we get older — is not inevitable. The study focused on two groups of adults: one aged 60 to 75 and another 20 to 35, and found that members of the older group could maintain muscle strength and tone, but only on the proviso that they worked harder and more consistently at weights. When they reduced their training they lost muscle mass. The results tallied with a Pittsburgh University Uni study of triathletes across all age groups, which found that “athletes over the age of 70 had almost as much thigh muscle mass as athletes in their 40s”.

M

ASUS ZenWatch 3 Most trackers look like science projects gone wrong but this stylish smart watch from Asus is the business. It’s got a cool, rose-gold bezel and a snazzy dark brown stitched Italian leather strap, plus it counts steps, encourages you to move at regular intervals and provides an overview of daily activity levels, so you can knock off your 2017 fitness resolutions $449 asus com

■ An after-workout sauna is great for soothing tired muscles. But The new hotness: infrared heat

20

MEN’S FITNESS

FEBRUARY 2017

the new trend in recovery — unlike the traditional steam bath we all know and love — is a sauna that uses infrared light, the invisible (and harmless) part of sunlight that makes our skin feel warm. Instead of heating the air, as steam does, the more efficient infrared light directly heats the body, so nearly 90% of the heat is absorbed. It also penetrates deeper than steam heat — about 4cm into tissue, compared with just the outer layer of skin that a steambath reaches. Not many gyms have infrared saunas, so check for a studio near you.

M a r i u s B u g g e e / S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M a t t h e w Tu o z z o l i /A t e l i e r Management using Dior Homme;

MF TOP PICK


Available at


Nutrition

Breakthroughs

Curry can beat down inflammation

Fast foodies don’t care about nutrition labels

■ Getting 200mg of curcumin, the active ingredient in turmeric (the base of most curries), a day can reduce muscle damage from intense training, the American College of Sports Medicine reports. A potent antiinflammatory, curcumin has more punch than many other antioxidant all-stars, like dark chocolate and red wine—which, together, we like to think of as “dinner”.

■ Surprise! Just 8% of people who eat fast food give a crap about what’s in it, according to New York Uni researchers. Even having visible nutritional data available makes no much difference. The study showed that the only customers who benefit from such info are those who 1) are already motivated to eat healthy, 2) know how to estimate daily calorie intake, and 3) are surprised by the posted stats. In other words, pretty much nobody who bothers to eat fast food.

Eggs boost vitamin E in salads ating a big, healthy salad that’s chockfull of a variety of colourful veggies — kale, capsicum, broccoli, tomatoes, carrots— for lunch is an easy way to get a wide range of essential daily nutrients. And a study from 2015 revealed that simply adding some eggs to your salad can bump up your body’s ability to absorb antioxidants called carotenoids by up to eight times. Now a follow-up study from Purdue Uni in the US has found that tossing three cooked eggs into salad can

Intersecting with insects Are bugs really so full of protein and other nutrients that I really should be *gulp* eating them?

E

■ Yup — insects are basically six-legged sirloin, says Yemisi Dr Latunde-Dada of King’s College London. “We’ve known that insects are rich in protein and beneficial fats, and high in calcium, iron and zinc,” she says. “Our new report now suggests that nsects like oppers, s and rms are also -rich, with the available ed meat, and sorbable s like copper, , magnesium c.” runching!

ARY 2017

increase your absorption of vitamin E nearly sevenfold.

Vitamin E — found mostly in leafy greens, oils, seeds and nuts — has potent antioxidant and antiinflammatory properties, supports the immune system, and may help prevent heart disease, so use this easy trick to up your levels without taking supplements. ■ US food and hospitality researchers recently found that Changing up cuisines makes meals more satisfying

to maximise your enjoyment when eating out go for a mismatch of cuisine styles when you order your meal. In their experiments, they paired Italian or Thai dishes of varying quality — either an appetiser or entrée — with each other and found that when a high-quality app preceded a subpar main course, diners reacted negatively. But when the cuisines were mixed and matched, eaters had a much more positive dining experience — regardless of how tasty each dish was — and rated the meal more enjoyable overall.


Health

Breakthroughs

The big question I’ve, um, heard that it’ll be harder to get it up as I get older. Is there anything I can start doing now so that doesn’t happen?

■ The healthiest, safest way to keep your soldier standing at attention far into your sunset years is consistent exercise — at least 150 minutes a week — coupled with a healthy diet and weight. Many past studies have shown this combo to stave off erectile woes, and a new meta analysis in the British Journal of Sports Medicine concurs. “Exercise and weight loss help decrease plaque deposits within the small arteries of the penis, helping improve blood flow during sexual activity,” says assistant professor of urology Seth Cohen. So get on the bandwagon now, and you will never have to worry about bringing back your boner.

24

MEN’S FITNESS

Air pollution plays dirty ■ Dirty air hurts even the young and healthy, Circulation Research reports. For three years, scientists took blood samples from 72 US residents, beginning when they were about 23 years old. When the samples were compared with concurrent airpollution data, the conclusion was inescapable: The more pollution, the more dead cells in the blood, which can damage blood vessels and lead to high bp, heart attack, and stroke.

IMAGE TK

A TRIAL MALE BIRTH CONTROL WAS FOUND TO BE 96% EFFECTIVE.

Birthcontrolfor men? It’s coming! iguring out a safe, effective form of male contraception has been a tough nut to crack (so to speak). It requires stopping not one egg from doing its job, but millions of backstroking sperm. But researchers are now pretty damn close to making that happen, if a new study in the Journal of Clinical Endocrinology and Metabolism is to be believed. Researchers gave 320 men at health centres around the world injections of testosterone (to trick the brain into stopping production) and progestin (a derivative of female hormones that tells the brain to stop making sperm), every eight weeks for 24 weeks. Results were stellar: The

Head found to be surprisingly delicate, whimpers, “Stop hitting me!” ■ Heading a soft(ish) soccer ball would seem fairly benign compared with crashing head-on into a 130kg hulk in the NRL or NFL, a sport clearly linked with the brain disease CTE. But when scientists at the UK’s University of Stirling launched 20 machine-fired soccer balls at players’ heads to simulate corner kicks, the players showed a 41–67% loss of memory function. Maybe it’s time to stick to cricket — with a helmet, of course. FEBRUARY 2017

F

injections were 96% effective, with only four pregnancies among the subjects’ partners, though, 20 men did drop

out because they couldn’t handle the side effects of the injections, like depression and other mood disorders. Guess PMS isn’t such a joke when you’re the one sobbing. ■ Time for another study aimed at any cancer-stick aficionados still Cigs: cool, fun. Cancer: neither of those things.

out there: Of all the US cancer deaths in 2014, almost 170,000 —or 28.6% of all cancer deaths that year — were attributed to cigarette smoking, says JAMA Internal Medicine . Among the 12 smoking-related cancers are lung, larynx, stomach, bladder, kidney, rectum and liver —and believe us, there’s not a fun one in the bunch. If you’re trying to quit, studies now show that vaping is safer than smoking. And if you’re worried about gaining weight, another study, in Nicotine and Tobacco Research, found that switching to a vaporizer led to much less fat gain.


Photographer: Christian Scott

LOOK THE BEST YOU CAN

Lqd EYE restore is Australia’s most advanced eye serum, packed full of the latest science in skin care research, containing SNAP-8™, Matrixyl®, Argireline®, Eyeliss™, Haloxyl™, SYN®-COLL, Sodium Hyaluronate and Caffeine to reduce the appearance of dark circles, bags, puffiness and fine lines around the eyes.

FREE FROM ALL KNOWN SKIN IRRITANTS

CLINICALLY DEVELOPED COSMECEUTICALS AS SKIN CARE

ACTIVE INGREDIENTS

Now available at

NO ANIMAL TESTING


Cardio

Breakthroughs

Listening to music while doing HIIT will keep you coming back for more.

ToHIITitbig, crank up the tunes cratch most “regular exercisers” and underneath you’ll find someone who tried HIIT (high-intensity interval training) once and just couldn’t hack it — the short-butextreme bursts of effort can be extremely daunting. It’s a shame, because HIIT can boost your body’s fatburning abilities and give you a time-efficient cardio and health strategy: Just 10 minutes, three times a week, can get you as healthy as the recommended 150 minutes a week of low-intensity exercise (see below). But there’s hope: Listening to music of any kind — as long as it’s your favorite tunes — during HIIT will make you not only enjoy it more but also look forward more to the next brutal session, says new research in the JournalofSportsSciences. So pop in the earbuds and pump up the jams — the sweat will be even sweeter.

S

■ That minimum 150 minutes a week of regular exercise you’ve been Exercising even a little bit pays off

26

told you have to get to stay healthy and ward off disease? Even if you dip a bit below that, you won’t completely screw up your health, says a recent study from Montreal University. lt found that working out at a level of “low physical fitness” — about 20% below the average for healthy people, or about 30 minutes a week — still lowers your risk of developing heart disease. Though, honestly, we’d caution against taking this too much to heart (so to speak) — the more exercise, the better, it’s been proven — so why aim low?

MEN’S FITNESS

FEBRUARY 2017

F*&#!! Angry exercise can kill you!

Buddy, can you spare some gym time?

■ Working out while experiencing anger can triple your risk of having a heart attack within an hour afterward, says a Canadian study that analysed data on 13,000 people in 52 countries. That’s no reason to give up on exercise (duh); heart disease is still the No. 1 cause of death, and exercise lowers that risk. Just don’t use it to vent the next time you learn you’ve been cheated on, or get cut off by some arsehole on the road.

■ Not feeling your workouts like you used to? Get a new workout partner. That’s the upshot of a new study from Aberdeen University in Britain, which found that working out with a supportive gym buddy can inspire you to exercise more than trying to go it alone. What to look for in a training pal, say researchers: emotional encouragement (downers and defeatists need not apply!) and practical support, like helping you keep to your schedule.

How much can a Yogi bear? My friend keeps going on about how awesome yoga is. Yeah, yoga classes are hot chick meccas, but is yoga really “exercise”?

Dog, you need to do more. Most yoga is no more strenuous than hanging up laundry, a new study says.

■ Yoga’s great for flexibility and relaxation; but most yoga poses can be classified only as “light intensity physical activity” — the same as hanging laundry, says a new study in Medicine & Science in Sports & Exercise. Yes, a few poses — sun salutations, standing bows, triangles — are more vigorous, says study author Dr Enette Larson-Meyer, “so for more intensity, find a faster-paced session that features those. But it won’t have the intensity of an aerobic activity like running.”


      )#) #"!) )# !)#") ))

) )")&")!!" )!) )" )  ()  "# ) "!)" ")  ')& ) # ) & &) )!) %  ) "&) ") ) & "!) ") ) )# ))   ")") "  !) $)!) !)!") )

     

       # $ 

 & &



&"& #& #%&! &

   


EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU

GameChangers

S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M a t t h e w Tu o z z o l i /A t e l i e r M a n a g e m e n t u s i n g D i o r H o m m e

A straight 120 seconds of medicine ball slams will slap your core into submission and have your quads screaming blue murder.

Two minutes of hell Thanks to the exploding popularity of the king of all gym-time torture devices, the VersaClimber, agony-inducing total-body training is all the rage. So we’ve got just what you need: seven more ways to do it. By Bill Bradley Photographs by Marius Bugge


You can’t step foot in a gym these days without hearing rabid talk about the VersaClimber. Thanks to the excruciating full-body workout it provides, the 1980s relic is now the top-trending toy for athletes, celebs and gym rats willing to endure two minutes of vomit-inducing torment to get that total-body burn. Science backs up the benefits of this type of hardcore training: A 2016 study found that one minute of super-highintensity training three days a week for 12 weeks equalled 45 minutes of lowintensity workouts — and improved stamina and oxygen consumption. But if you don’t have access to a VersaKiller — er, Climber — you can still get in 120 seconds of lung-torching cardio and gut-busting muscle training with these seven routines. They’re tough, but you’ll love the pain—and the knowledge that after you’ve rocked a killer workout, you can enjoy the rest of your day. So get ready to hear your muscles scream.

Renegade rows are ideal for tightening core stability.

The psychology of punishing yourself

1. Pullup to pain FOR: FOREARMS, G R I P, B I C E P S , B A C K , L AT S , C O R E

■ We know what you’re thinking: “Two straight minutes of pullups?” Yup. “A pullup uses every part of the body,” says Jacques Devore, godfather of the VersaClimber workout. “It’s one of the best moves you can do.” The keys: pace and technique. If you try to hammer pullups like Rambo, you’ll never make it the full 120 seconds— and, even worse, you could end up with elbow tendinitis or wrist problems. Devore advises resting five 30

MEN’S FITNESS

seconds between every 10 pullups to help maintain proper form. As for technique, he suggests switching your grip — from wide to narrow, from overhanded to underhanded (aka supinated) — every 20 seconds or so to lower the risk of injury and better isolate your back and biceps.

2. Rowing Agony FOR: CORE, UPPER AND LOWER BODY STRENGTH, CARDIO

■ There’s a reason Olympic rowers use Concept2’s Model D ergometer (rower) — it leaves you FEBRUARY 2017

drenched and utterly exhausted. But to prevent lower-back injuries, good technique is crucial. So pretend you’re moving heavy boxes: Drive — don’t pull — through your hips, explode through your heels and, most important, don’t round your back. Crank out 30 seconds at a good tempo (you shouldn’t be able to carry on a conversation), followed by 30 seconds all out, and repeat. This row will absolutely crush your cardiovascular endurance.

Some people really like subjecting themselves to 120 seconds of workout pain. Here’s why.

■ These gut-busting workouts challenge not just your body—theyre equally hard on your psyche. We asked Professor Nicole Detling, a sport psychologist who’s trained Olympians, what loving extreme workouts may say about you. You’re Driven to See What You’re Made Of These workouts humble you, but you crave that. While the rest of society wants to stay in their comfort zone, you want to understand your limits: “You won’t know them till you fail — and that’s what keeps you going.” You’re Unusually Motivated The purpose driving your workout — whether it’s getting ripped or breaking personal records — puts your brain in overdrive: “Think: Why are you pushing yourself? You should have a good answer — whatever it is, keep it front and center.” You’re a Proud Son of a Bitch You can’t bear the thought of losing or turning down a challenge, a trait that incessantly drives you to finish a tough workout. You won’t stop till you earn bragging rights: “I want people to see me doing this. Not many people are willing to put themselves through this type of pain, so I must be pretty special.”


● Game Changers

Training

3. Medicine Ball Misery FOR: GLUTES, HAMSTRINGS, QUADS

■ Two minutes of medicine ball slams will keep paying dividends long after you’ve finished the workout. Three of the body’s largest muscle groups will be cooked, and the oxygen they’ll require for recovery will lead to an afterburn effect, so you’ll get great caloric expenditure even when you’re resting. Start with the ball over your head, your back straight, and your feet shoulder-width apart, with your weight focused on your heels. (If you can’t wiggle your toes, reset your stance to relieve the pressure.) For each rep, bring the ball down quickly until your hands are level with your navel, then slam it to the floor while exhaling as if you were blowing out birthday candles. Bring it back up over your head to finish. If you’re not winded after 30 seconds, pick up the pace, but don’t forsake form — a curved back could fatigue your lower lumbar.

Ve r s a C l i m b e r : J a m e s M i c h e l f e l d e r

4. Mattress Pushups to Exhaustion F O R : C O R E , C H E S T, TRICEPS, SHOULDER

■ When 50 Cent is travelling, trainer Jay Cardiello throws a mattress on the hotel room floor and has the rapper bang out pushups.

Why do it? The mattress makes balancing more difficult and forces you to improve stabilisation. It also works your chest, triceps, shoulders and core — and will have you gasping like you just ran 1,500m in gym class. But it’s easy to have poor technique on the mattress, so keep your feet hipwidth apart and form a straight line from your shoulders to your heels. “If your hips start to sag, stop,” says Cardiello, “then reengage.”

5. Dumbbell Torment F O R : L AT S , B A C K , CORE, UPPER AND LOWER BODY

■ This drill mixes 20 seconds of jumping dumbbell push-presses, for explosive power, with 20 seconds of renegade rows, for rotational stability. “It’s core and total body,” says Devore. “And, holy crap, is it brutal.” Using a pair of 8kg-15kg dumbbells, do a shoulder press. With your arms still raised, squat down, then explode up into a jump with, says Devore, “the dumbbells locked overhead like a cheerleader.” But it’s not over: Still gripping the dumbbells, drop into a pushup position. Lift one dumbbell to your side, hold for 1 second, then slowly lower it back down; repeat with the other arm.

HELL HATH NO FURY LIKE A VERSA, CLIMBED The modern-day equivalent of the medieval rack, the VersaClimber takes “no pain, no gain” to a new level.

The jumping dumbbell pushpress boosts explosive power.

6. Climb & cry F O R : C H E S T, H I P FLE XORS, C ORE, LOWER-BODY POWER, KNEES, SHOULDER A N D T R U N K S TA B I L I T Y

■ Starting in a plank position, drive one knee toward your torso and hold briefly; switch legs. Keep your hips low, which forces you to load your core. “It can really shred your stomach,” Devore says. Repeat for 10 seconds. Next, move to the jumping split-squat overhead press: Grab two 5kg-10kg dumbbells and, with feet in a staggered stance, raise the ’bells overhead. Drop down into a lunge (start slow and shallow; as you get stronger, you can go faster and deeper), then jump up to switch feet. Repeat for 10 seconds, then switch back to the climbers.

7. Harrowing Cross & Kettle FOR: LEG STRENGTH, H I P M O B I L I T Y, LOWER-BODY POWER, CARDIO

■ Lay a gym agility ladder (rope with “paint-can stirrer” rungs) on the floor; set a 5kg-10kg kettlebell each end. Stand next to one end, facing down the ladder’s length. Bring the outside foot across your body and drop it into the first “box”. Repeat with the other leg, moving “like it’s a hot plate you want to get off fast,” says Devore. At the end, switch to kettlebell swings, swinging it between your legs then up to shoulder height. Drive through the glutes, with your back flat and your weight on your heels. Continue for 30 seconds, then head back down the ladder.

We’re not trying to be cruel with these workouts — well, we are, but it’s for your own good.

■ How come a goofy-looking contraption made in a mechanical engineer’s garage in 1981 is still wildly popular? Because it offers a ridiculous power, strength and cardio workout. The VersaClimber — a nearvertical rail with pedals and handles that makes grown men cry — shreds glutes and quads and hits the back, arms, and core. And there’s no driving off a surface, so it’s gentle on joints, too. To suffer for yourself, try it for 2 minutes at near-max effort. “It doesn’t let you hide,” says Devore. Meaning: If it doesn’t kill you, it makes you stronger. That’s a big “if”.

The VersaClimber deserves its rep as a full-body wrecking ball.

FEBRUARY 2017

MEN’S FITNESS

31


● Game Changers

Elevate your game

Nothing kills your pushup mojo like wrists screaming out for mercy.

THE DIET DOCTOR Trainer Moodi Dennaoui answers your queries about muscle-building and nutrition

I know that the “cheat meal” or “re-feed meal” is essential for progress when you’re on a nutrition and muscle-building plan but how do I avoid the bouts of bloating I always get afterwards? M A X , N E WCAST L E

Pain-freepushups Don’t let aching wrists ruin a great workout

by Amy Roberts

ushups are undeniably one of the best exercises for building rock-hard core and improving total-body conditioning. But as any military grunt or CrossFit devotee can tell you, if you’re going big on pushups, you need to take care of your wrists or you could be in for a world of pain. Here are four ways to keep aching wrists from ruining your pushup regimen.

P

1) Check your form If you don’t have carpal tunnel or an acute injury, yet doing pushups causes wrist pain, form may be the culprit. Here’s how to fix it. ■ Assume the proper position: hands (flat, not tented) under the shoulders at the top of the pushup and alongside the pecs at the bottom. ■ As you lower, pitch your chest forward and keep your elbows tucked in, making an A-frame with your head. 32

MEN’S FITNESS

■ As you come down, press into the ground and slightly shift your knuckles toward your thumb. This rotates the forearms and creates room in the wrist joint for flexion.

onus off the wrists. The elevated hand position also lets you dip lower, working your chest and triceps even harder.

2) Use dumbbells

No ’bells nearby? Make fists and push up on your knuckles instead, which strengthens your wrists and improves the bone density in your hands.

If your form is correct but your wrists still hurt, place a pair of dumbbells (kettlebells also work) shoulderwidth apart on the floor and grip them as your “base”. This holds your wrists straight rather than bent, taking the FEBRUARY 2017

3) Switch to knuckle pushups

4) Up your wrist mobility Finish with these

moves to make your wrists more flexible: ■ Wrist circles: Rotate 20 secs in each direction. ■ All-fours flexion: While on your hands and knees, lean forward into your hands and hold for 30 secs. Then rotate your hands — fingers pointing toward your legs — and lean back for another 30 secs. ■ Counter-stretch: Still kneeling, place backs of hands on floor, fingers toward legs; lean back slightly for 30 secs.

EATING FOODS FINER IN TEXTURE WILL LEAD TO EASIER DIGESTION AND ABSORPTION.

■ If you suffer re-feed bloating or gastrointestinal distress (or even bloating in general) you don’t have to cut out the cheat meals on your eating plan. They are imperative to continue the fat burning/muscle building journey. However, what you can do is pace yourself and change the order in which you eat your foods based on biological availability. In English, that means eat the foods that are finest in texture first (as that generally means you will experience easier digestion and absorption) followed by the foods that are slightly more coarse in texture, which generally means digestion and absorption is significantly slower. This will limit bloating. Good luck with achieving your fitness and weight-loss goals.


NEW HIGH PERFORMANCE HAIR TREATMENT RANGE LE rmula

Experience our new hair loss scalp treatment for men. 100% Sulphate and Paraben FREE. Gentle and luxurious formulas with a woody herbaceous scent infused with botanical oils and extracts to nourish the hair and stimulate and soothe the scalp. Platinum Purifying Cleanser produces a luxurious foam, yet is gentle on the skin and hair, providing mild yet thorough cleaning, whilst the Restorative Protector contains moisturising actives such as pure Coconut Oil and Olive derived conditioning agents.

The Sensorial Experience.

CLICK TO BUY NOW store.ihls.com.au

Lemon Myrtle and Manuka Oils possess antimicrobial properties. Peppermint Oil and Menthol are refreshing, cooling and stimulate the scalp. The Restorative Protector gently detangles and nourishes the hair, leaving a brilliant shine.

For more information go to BY

ihls.com.au or call

1300 557 224


● Game Changers

Performance

The route to faster running

REDUCING STRIDE LENGTH CUTS THE TIME YOU SPEND IN CONTACT WITH THE GROUND, MAKING YOU FASTER.

Whether you’re running for fun, time or medals, make sure you follow these five high-performance tips to finish faster.

TIP #1

TIP #2

TIP #3

TIP #4

TIP #5

Warm up right

Set the pace

Keep strides short

Breathe easy

Work up a thirst

Static stretching won’t warm your muscles in a way that allows you to run faster. It will be detrimental to your performance because it will relax your leg muscles so that they are less efficient at propelling you forward. In a US study, runners who completed a sit-and-reach test before running had a worse running economy, because their hamstrings were too relaxed. Perform dynamic stretches instead, such as high knees or walking lunges, to get your leg muscles fired up.

It’s tempting to charge off at the gun when you’re feeling fresh — but you need to hold back. Starting too fast will increase oxygen consumption and blood lactate levels — the two key indicators of performance — faster than running at a consistent pace, according to research in theEuropean JournalOfApplied Physiology. Work out equal kilometre splits that will give you a new PB and stick to them. Even if you feel you have more in the tank, save it for a sprint finish.

You may think the longer your stride length, the faster you’ll finish. Unless you’ve got match stick legs, you’d be wrong. Reducing your stride length improves running economy and cuts the time you spend in contact with the ground, which makes you faster. This was the conclusion of a Japanese study that found an 18% increase in stride frequency reduced impact forces, making runners more efficient, faster and less likely to suffer joint or muscle injury.

We’re pretty sure you’re aware that you need to breathe if you have any hope of setting a new record time. But it’s important you try to keep your breathing as relaxed as possible when racing. Once exercise intensity becomes moderately hard — as it will be if you’re chasing a PB — the most efficient breathing strategy is in through the mouth and out through the nose to maximise oxygen intake, according to a study from Liverpool John Moores University in the UK.

Instead of necking water or a sports drink every kilometre, only take a sip when you are thirsty, according to advice from USA Track and Field. It’s more important to start the race well hydrated (check your urine, which should be clear or very pale yellow) than to start dehydrated and overcompensate by drinking too much water too often during your race.

34

MEN’S FITNESS

FEBRUARY 2017

MF TOP PICK

Musashi Muscle Recovery After a punishing running session, your muscles need all the TLC they can get. Musashi Muscle Recovery contains essential BCAAs, which help to reduce muscle damage and tiredness. $62.29, musashi.com.au


● Game Changers

Cook like a pro

Rulethe kitchen! You’ve invited her over for a home-cooked meal — now it’s finally time to play Master Chef with a real, live (sexy!) audience. Only thing is, you have a collection of fancy knifes you never use and nonstick pans that haven’t touched a stovetop in months. So, how to show some culinary swagger? Just perfect these 13 next-level kitchen moves and you’ll have her thinking you’re the masterly prodigy of Curtis Stone and a Benihana knife ninja. She’ll be entranced by your every move — and you know where that can lead.

Mastering these savvy — and admittedly showy — foodprep skills won’t just seriously boost your cooking cred, it’ll also give you an impressive arsenal of culinary moves for your next romantic dinner date. By the time the meal’s plated, who knows what else might be sizzling. By Ian Epstein Photographs by Jarren Vink

Y

Perfecting the optimal pizza twirl is all about the angle and hand placement, not the height of the toss.

Food st yling by Ali Nardi


FLAMING BRANDY OR COGNAC MAKES ANY DISH INTOXICATING.

1) SHARPEN YOUR KNIFE THE STONE AGE WAY

2) CRACK AN EGG WITH ONE HAND

● Every chef has been in the unenviable situation of needing to sharpen his knife in a pinch — good thing this seemingly too-simple method is foolproof. Flip a ceramic mug upside down, and place the knife at a 35-degree angle to it, with the blade facing away from you. Slide the knife up and down the mug’s unglazed edge; flip the blade and repeat for enough sharpness to slice through that trussed roast or steak Diane.

● Start with the hard edge of a frying pan or glass bowl. Using your dominant hand, create two zones as you grip the egg — one with your index and middle finger at the top, and the other between your thumb and ring finger. (Your pinkie should curl along the opposite side of the egg.) One solid tap is enough; now pull your index and middle fingers back from the rest of the clenched fist, which will split the shell between the two zones.

Fire up a flambé that’ll turn up the heat

To crack an egg one-handed, you need to perfect your grip.

● Want to kick the night off with something hot? A high-proof alcohol flambé will do the trick. Whatever the booze, make sure it’s between 80 and 100 proof (or you won’t get the flame you want), and add it only after the pan has been moved to an unlit burner — that is, if you don’t want the night to end up in casualty. For example: For steak Diane, a midcentury dish synonymous with the Mad Men era, cognac perfectly complements the richness of the filet mignon and cream. Brown the meat on both sides, add a pat of butter, chopped shallots, and garlic, and once those begin to soften and caramelise, pour the cognac and ignite. When the flame burns off, slowly pour in one-third cup of cream. She’ll find the perfume of the sauce intoxicating.

4) REMOVE AN AVOCADO PIT LIKE A BOSS

● No one wants to eat a hard, unripe avocado, so feel the fruit first — it should give a little by the stem upon touch.

Using a chef’s knife, start cutting at the stem and rotate the knife along the avocado’s curve. Twist the halves in opposite directions. Swing the knife with enough force to firmly lodge it in the pit, and,

FEBRUARY 2017

holding the half with your opposite hand, jerk the knife handle — you should be able to lift the knife and the avocado half in one motion. Then use a spoon to scoop out the avocado’s flesh.

MEN’S FITNESS

37


● Game Changers

Cook like a pro

5) STRIP A FISH IN A SNAP

● Place the fish on a cutting board and, holding its tail with your nondominant hand, scrape a butter knife backward in rows from the tail to the head. Apply firm pressure, but don’t press too hard — otherwise, the skin will detach from the fillet. The scales, along with the slimy coating, should flake right off. 6) TWIRL A PIZZA LIKE A NAPLES NATIVE

● There’s a reason pizzaiolos send their pies airborne — the toss helps thin out the dough. Before you send it flying, though, coat your hands with flour — it’ll help keep the dough, which should resemble a disc, from sticking. With both hands underneath the dough, throw it up as you quickly twist your hands in a corkscrew-like motion in the same direction. It’s more about the rotational spin than the height, but go as high as you want once you’ve got a feeling for it. 7) SHUCK AN OYSTER, SAILOR-STYLE

38

MEN’S FITNESS

of the flavour. Store the shucked oysters on ice till you have enough for two, or simply eat as you shuck. 8) LASSO A ROAST THE COWBOY WAY

● There’s no better reveal than a properly tied roast; but trussing is also practical — it helps cook meat, like a beef tenderloin, evenly. Run twine underneath one end of a roast, then bring it over and tie a figureeight slip knot, sliding the knot tighter so it hugs the roast. Repeat the process every 5cm down the roast, then cook for about 40 minutes per kilo at 180°. 9) FLIP AN OMELETTE LIKE NIGELLA LAWSON

● The trick is knowing when to flip — once you’ve got that, you’ll do this like a pro. Scramble 2–3 eggs in a small bowl; when the pan is screaming hot, pour them in to cook. When there’s very little uncooked egg left, pick up the pan by the handle and give the omelette a shake to unstick it. Next, tip the pan’s far edge down a bit, then jerk the pan forward and up so the omelette flips into the air and cascades downward into the middle of the pan. FEBRUARY 2017

Peel an apple in a single swirl ● Starting at the top with a knife or peeler, cut the peel in a spiral motion, advancing around the fruit about 1cm at a time. Since the peel is thin, hold the peeler firmly and apply gentle but continuous pressure as you slowly circle the fruit’s exterior. When you reach the bottom, the peel should be completely intact and perfect for garnishing a plate. This also works with oranges or other citrus fruit.

More Expert Tips & Tricks Top-secret kitchen skills to make you king of the plate.

F L AVO U R H A C K

SALAD HACK

CLASSIC HACK

TAKE COMMAND OF A GARLIC CLOVE

CONJURE UP A KICK-ARSE DRESSING

■ Instead of chopping garlic, which will cause your hands to smell, pierce a peeled clove with a fork and then stir whatever you’re sautéing. The garlic will begin to permeate the oil when it touches the pan.

■ You can make a delicious vinaigrette fairly easily. Just mix 1½ parts extravirgin olive oil with one part of redor white-wine vinegar — an acidic vinaigrette will weigh down the greens less. Whisk together with salt, pepper and a dollop of Dijon mustard.

ADD A CROWNING TOUCH TO CHICKEN NOODLE SOUP ■ Boil 500g of chicken breasts with roughly chopped vegetables, ginger and cayenne pepper for 30 minutes and then add vermicelli noodles. Finish with a raw egg, stirring into the pot while it is hot (but not boiling) for a creamy texture.

Illustrations by Steve Noble

● After washing the oyster with a bristled brush to remove any mud, grab a kitchen towel and a shucking knife. Locate the oyster’s hinge and, with the oyster cupped-side down, slide the knife’s tip into that joint. Rotate the knife 90 degrees to release the muscle, then scrape the meat from the shell with the side of the knife. Be careful not to lose the oyster liquor, which provides much

Savour the juice. Oyster juice is the best part of the shucking — a briny, tasty cocktail.


WHEY PROTEIN ISOLATE (WPI)

100%

ED QUALITY ASSUR ACK B OR YOUR MONEY

GUARANTEED

LF

LACTOSE FREE

GF

GLUTEN FREE

WF WHEAT FREE


● Game Changers

Mix it up

Thekingofcocktails No matter how you take it, there’s no denying the appeal of the martini.

Hand tools. Appliances. Actors. Lots of things claim to be versatile but really aren’t. But that can’t be said of the humble martini. One of the oldest cocktails around, a classic martini is traditionally made with gin and vermouth and garnished with either an olive or a lemon twist. But where the drink goes from there is limited only by your imagination — and what you have behind the bar to work with.

H

Gin or vodka? ■ Martiniswere originallymadewith ginbecauseitwasthe easiestliquortocome byduringthefirsthalf ofthe20thCentury. Asvodkagained popularityinthe’60s and’70s,ittookgin’s placeinmanymartini recipes.“Iwouldn’t sayginisbetteror worse than vodka,”

By Brian Good photograph by Jonathon Kambouris

saysJonasTahlin,CEO ofAbsolutElyx.“It’s justdifferent.Ginhas thatintensejuniper flavour,soit’sgreat onitsown,butdoesn’t alwayscombine aswellwithother flavours,”hesays.“ Agoodvodkamartini, ontheotherhand,is allaboutthequality of the vodka.”

Dry, sweet, or no vermouth? ■ This herband spicefortified white wine can add dry, earthy bitterness or sweetness to your martini depending on the type you use. Pommy playwright Noel Coward once famously quipped that just waving a glass in the direction of Italy provided enough flavouring for most martinis — but you’re better off opting for the classic 2-to-1 ratio of spirit to vermouth.

The martini’s blend of spirit and vermouth dates back to 19th-century Italy.

Shaken or stirred?

Clean or dirty? ■ You can add almost any ingredient to a

40

MEN’S FITNESS

FEBRUARY 2017

Olive or twist? ■ Again, the options are endless: “I always order my martinis with a twist — a thin strip of citrus peel,” says mixologist Ricky Gomez. “It gives the drink a bright lemon scent.” “For a more savoury martini, try blue cheese-stuffed olives or cocktail onions,” says cocktail expert Brent Lamberti. “Or try cured meat. Smoked fish, cured meat and caviar are all great.”

Made your choices? Now make your martini. ■ The most important rule to follow: “Make sure all ingredients are ice cold,” Lamberti says. Temperature is key to the Martini Experience. The cocktail changes subtly while you

drink it — it’s rich and viscous when cold, then that gives way to a silkier mouth feel as it gradually warms.” To make your martini, stir all ingredients into an ice-packed glass. Stir or shake, strain into a chilled glass, and drink up!

THIS MONTH’S M U S T-T RY D R I N K

Cucumber Basil Martini 10 basil leaves 15ml simple syrup (made with agave nectar if possible) 1

lime, juiced

60ml vodka 30ml Cointreau or Triple Sec 90ml cucumber juice Cucumber slices for garnish TO MAKE THE CUCUMBER JUICE

Put slices of peeled cucumber in a juicer or add to a food processor or blender and process until smooth. Strain the juice through a sieve to remove any lumps before you use it in your drink. TO MAKE THE MARTINI

Fill a cocktail shaker with ice. Add basil leaves, simple syrup and lime juice and shake well. Add vodka, Cointreau and cucumber juice. Shake again and then strain into a martini glass. Garnish with a slice of cucumber.

F o o d S t y l i n g b y R a c h e l S t i c k l e y/ B e r n s t e i n & A n d r i u l l i

■ James Bond insisted on shaken. But most experts say it’s a matter of personal taste: “I prefer stirred, since it helps retain the character of the alcohol and doesn’t dilute the drink,” says Tahlin.

martini. Most often it’s olive juice, which makes the martini “dirty”. “The combo of 45ml vodka, 15ml olive brine and 15ml dry vermouth is ideal,” says mixologist Johnny Swet. Other popular options include sweetened lime juice (which turns a martini into a gimlet); soda water and fresh lime (a Rickey); maraschino liquor and sweet vermouth (a Martinez); gin mixed with vodka plus a shot of Lillet (a Vesper); or a few drops of orange bitters (an Astoria).


CONGRATULATIONS TO POWERBREATHER ATHLETE

JAN FRODENO

ON WINNING THE KONA IRONMAN WORLD CHAMPIONSHIP...AGAIN! The Powerbreather is the innovative sports tool for triathletes who want to to develop their swimming technique and fully focus on arm and leg work, for perfect propulsion and position in the water. The Powerbreather also strengthens endurance and respiratory muscles, which increase performance in all three triathlon disciplines. With the Powerbreather there is no oscillation breathing, which reduces oxygen intake and performance when using conventional snorkels. Thanks to the Ameo Fresh Air System, the body is constantly supplied with the maximum amount of oxygen – regardless of intensity and session length. This enables athletes to combine stroke and interval training with a snorkel for the first time ever. Whether it is used for style optimization, efficiency improvement, endurance training or respiratory muscle training, the Powerbreather is the only training partner for the fastest progress and best results.

JAN FRODENO TRIATHLETE, OLYMPIC CHAMPION, 2X KONA IRONMAN WORLD CHAMPION regularly uses the POWERBEATHER in his training

WWW.POWERBREATHER.COM.AU


● Game Changers

Man up

Haveyourselfa dirty little weekend Just you, your lady and some seriously X-rated intentions — and all you need to make it happen is one well-laid plan. by Sarah Rose

PICTURE THE TWO of you alone together: Friday to Sunday, mostly naked most of the time. A dirty weekend should be two solid days of fun, sweaty, naughty, delicious isolation. Your girlfriend is onboard for the good time. Also, she wants to be romanced, indulged and to walk into work Monday 15cm off the ground sporting a glow her co-workers can’t quite place. With more than my share of raunchy retreats, I’ve learnt one true thing: You can’t have memories unless you make them — and a really wild weekend is a good time to do it. Here’s how: FEBRUARY 2017

MEN’S FITNESS

43


● Game Changers

Define your terms ■ A dirty weekend can happen at home but shouldn’t. Ditch your routine and visit some other city, splurge on a fancy hotel, check into a budget motel or pitch a tent in the woods. The only rule: no double dipping. It cannot be coterminous with any other activity. I had an ex who brought me along as his guest to lectures, uni reunions, weddings and the football. It was never dirty. Those were just trips together. He married someone else. Do your research ■ One woman’s “dirty” is another girlfriend’s “creepy”. We all have notions of what constitutes an erotic adventure, so get some intel about her tastes, preferences, and titillations ahead of time. My most recent rendezvous — a uni friend, a boutique hotel — started weeks before, with flirty texts subtly sounding out the ground rules. He found my boundaries and cranked up the heat. So ask: What drives her wild? Then deliver. Make a plan ■ A girl’s least favorite sentence is “I dunno, what do you want to do?” I will always be thankful to the ex who perfected this recipe, in which the guy: 1) Chooses the hotel and the restaurant. 2) Offers two options for an activity — sunset sail or concert tickets? Wine tasting or World of Warcraft? — so she feels consulted; and 3) Should she suggest a third thing, is willing to throw his entire plan away

44

MEN’S FITNESS

Man up

and do whatever that thing is. Treat the plan like your puppy: If you don’t pay attention and feed that sucker, it will die. Consider backups

Two days isn’t such a long time to cram full of caretaking — and oh, the payoff.

■ Planes get missed, picnics rained out, hot tubs stew up weird bacteria. An actor I briefly dated got shy in the sheets and our bawdy holiday morphed into a monologue of Maoist self-reproach. What he didn’t know: He could’ve rescued the night with a little creative thinking — say, paying more attention to me. So game out a Plan B in case of emergency — not just because it’s good to have one, but because having one tamps down the angst of delivering on a dirty weekend. Bring equipment ■ Like the good scout you are, be prepared. To the obvious supplies of birth control and lube, add a selection of thoughtful gifts. For this dating columnist: champagne, dark chocolate, roses. But I’m easy. For a more imaginative woman, try hedonistic toys from your favourite adult shop or go for provocative outfits (lacy lingerie, sexy nurse, Pikachu). Drop out ■ This is an order: Put down your phone. Avoid work emails. Log off Skype, Slack and WhatsApp. Leave all your screens at home. As I learned on a recent weekend in Bali, the hottest gift you can give is time away from anything that breeds anxiety. Hotels, by nature, help: Towels pick FEBRUARY 2017

themselves up off the floor, room service delivers breakfast, stained sheets get magically replaced, and rude noises are only heard by strangers. Stay on target ■ Naughty weekends are meaningless. I once brought a boy to a BBQ competition, and when we weren’t out eating, we were otherwise occupied. We didn’t have time for profound talks about life goals, where the relationship was heading, or, heaven forfend, marriage proposals. We were busy. Pick your moments ■ Breakfast and bedtime are easy opportunities for keepsake flashbacks. I flew 6,700km to a dirty week in Tahiti,

MF TOP PICKS

“T” BOOSTER

and while I’ll forever consider our escapade under a full moon at high tide an alltime erotic apex, I was equally charmed by the sweet details and jewellike tableaus that seem like rituals in retrospect: He made me breakfast every morning. Every night before bed, we’d wind down with a G&T. Any ritual built on two nights is a layup. Keep the peace

Tri Bull & Max Dura Testosterone is essential for making that dirty weekend a success. Tri Bull is a natural “T” booster that can have a positive effect on sexual dysfunction, while Max Dura improves vitality and wellbeing. MF recommends both. zifampinnacle.com.au/

■ Don’t fight, obviously. But if you do, give in. You can talk about it later if you must, but for the weekend, simply capitulate: She’s right. You’re wrong. Don’t do what one guy I was with did and spend an entire weekend arguing about smuggling contraband liquor into

Turks and Caicos. Just suck it up and forget about it. Please. Remember: It’s not about you ■ Improper assignations work best when you make her feel attended to, cherished and spoiled. (My favourite pampered weekend: an oyster dinner by the beach, an unremarkable hotel, and unforgettable sex; lather, rinse, repeat.) And here’s the special sauce: If you take care of her, she’ll take care of you back. That’s the beautiful circle jerk of love. Once you make it all about her, it’s really all about you. A dirty weekend is easy if you keep the stakes low: It exists for sex, nothing more, nothing less, guys. ■


Available at Shaver Shop, selected Barbers and Hairdresser Salons


● Game Changers

Style

Play time You may be heading back to the office, but January is still party season and you’ve got to look sharp if you want to impress that hot chick you’ve had your eye on. The Summer Date

The Client Lunch

Summer Barbecue

■ Team a crisp shirt with a pair of coloured chinos for a date-night style that won’t freak your lady out. If you’re worried a dress shirt might have her thinking you’re a bit uptight and formal, opt for a linen shirt (or simply roll up the sleeves). If you’re heading outdoors, roll up your pants, ditch your socks and add a boat shoe, for a more laidback look. If it’s a traditional setting, make sure your socks are colour-matched to your trousers.

■ Layered neutrals are ideal for a business lunch in summer. A navy blazer with a single button, such as the Cutler Linen Jacket, and sand coloured pant combo from Tarocash is a good start. Pair with a pale collared shirt with a print that doesn’t damage your retina. Complete the look by tucking a pocket square into the blazer, so you resemble a player from Mad Men. Add a pair of suede loafers and you’re good to go.

■ A summer barbie requires an outfit that’s hardy enough to cook bangers in but smart enough to catch ladies in. MF’s go-to barbie outfit includes a shortsleeved button-up shirt or polo teamed with a pair of Tarocash’s tailored Benji chino shorts. For a more relaxed look layer your shirt undone over a plain white tee. Complete with a pair of classic shades and boat shoes.

A Pub Crawl With Your Mates ■ You’ll need clobber that will endure as the night goes on and your critical and physical capacities decline due to alcohol consumption. We suggest a shortsleeved button-down shirt. Match it with a pair of Tarocash Benny or Tyler chinos. A navy pair of pants will ensure beer spills or kebab accidents are hidden. Finish with a slip-on shoe. Go to tarocash.com. au to buy your party season gear.

Summer sharp. Perfect the 1,000-yard stare in your sharp Tarocash gear.

46

MEN’S FITNESS

FEBRUARY 2017

Shorty the barber Enlightened advice from grooming expert Shorty Maniace I’m incredibly hairy, especially on my back, so I hate taking my shirt off in the summer. Should I get waxed, or even have the hair removed permanently? JEREMY, SYDNEY

Are we talking George the Animal? Wolfman? There’s nothing wrong with being hairy — you’re a man. But if it bothers you, you can wax it. There’s momentary pain, but your hair grows back slowly. It’ll last a week-and-ahalf or so. There are also places that can do it for you. There’s nothing embarrassing about it — you’re just taking care of yourself. If you have a cool partner, get a pair of trimmers and have them trim it down to a No. 1. It takes 15–20 minutes and a broom. It’s important if you know you’re going to the beach — you gotta take care of that shit! There’s also a depilatory cream you put on, then scrape the hair off with a spatula. It makes you super-smooth. That lasts about a week-and -a-half, too. But if you’re rich enough, get electrolysis. It’s the best, and it’s permanent, though it can be painful. You shock the hair, and eventually it stops growing. Just don’t come to the barbershop and ask me to manscape you. I’m not doing it.


MADE FOR MEN

5 easy minutes


Learn It!

Tips and tactics for living smarter

By Jeff Wilser

Yes, if you swapped out your daily soft drink for a glass of water, you’d save 150 calories a day. It adds up: Over the course of an entire year you could lose upward of 7kg.

Smallchange. Bigdifference. Pr o p s t y l i n g by We n d y S c h e l a h / Ha l l ey Re s o u r c e s

The seven simple life hacks guaranteed to make you a happier, stronger and more productive person in 2017.

NOW, WE’D NEVER, EVER, try to stand between you and your first marathon, a major weight loss or the job of your dreams. Thinking big — and having big goals — is important, especially as you set your sights on a new year. That said, sometimes thinking a little bit smaller — in fact, maybe making just a few minor tweaks to your routine — can yield some pretty big benefits, too. That could mean just swapping out a single drink of the day for water and watching your weight plummet. Or using a simple timer at your desk that will up your productivity tenfold. Or even doing some very small, invisible exercises that will have a major impact on your sex life. Best of all: None of these tricks costs a cent, and none of them takes much time. Yet according to experts from a range of disciplines — productivity, nutrition, dating, finance — they all offer measurable results.

N

FEBRUARY 2016

MEN’S FITNESS

49


1) TO GET THINGS DONE

TRY THE “POMODORO” TECHNIQUE.

The Pomodoro method was developed by Italian entrepreneur Francesco Cirillo in the late 1980s. It goes like this: Instead of trying to focus on work for hours on end, carve your time into 30-minute chunks. Work on a task for 25 minutes, then give yourself five minutes to goof off, zone out or screw around on the internet. Repeat. “It’s highly effective,” says productivity guru Michael Sliwinski, CEO of nozbe.com. “When you really focus on your task and work on it without any distractions, you’ll be surprised by how well you can perform.” 2) TO TRIM STRESS,

DO A “2 BY 4”.

“The less stress you have in your body, the better you’re able to perform. Stress makes you stupid,” says Emily Fletcher, the founder of Ziva Meditation. She recommends a simple hack that requires no knowledge of Zen, meditation, or mindfulness: what she calls the 2x breath. “If you’re getting heated with a co-worker or your partner, simply stop and take a walk about the room or down the hall,” explains Fletcher. “As you walk, breathe in for two steps and out for four. Do this for a few minutes, then come back and finish the conversation. It gives you a way to calm the vagus nerve, which connects the brain to the body.” 3 ) T O D R O P S O M E FAT,

SWAP ONE DRINK FOR WATER.

“Stop drinking one soft drink and replace it with water every single day,” explains nutritionist Mitzi Dulan, co-author of The All-Pro Diet. “Doing this every day saves you 150 calories, which adds up to a yearly weight loss of 7kg.” 50

MEN’S FITNESS

You might think, “Right, but I’m smarter than that, and I already switched to diet Coke years ago.” Yet the same principle applies to healthier-looking drinks like juice. I used to drink OJ every morning because it feels healthy — vitamin C, right? But the average 350ml glass contains nine teaspoons of sugar… or nearly as much as a can of regular Coke.

Margot Robbie might be out of our league, but that won’t stop us dreaming.

4 ) T O H AV E B E T T E R S E X ,

DO KEGELS. (YES, REALLY.)

They might sound weird or scary or even, well, unmanly, but sex therapist Dr Gloria Brame (author of The Truth About Sex), says that kegels are the single best thing you can do to boost your performance in the sack. “Kegels are essential for male sexual health. They keep your anatomy healthy, enhance virility and assist with proper bladder and bowel function.” Here’s how you do it: Clench down on the pelvic muscles for a few seconds, then release. Repeat three times. And you’re done. If you’re not sure exactly where these muscles are, go to a urinal. “Hold back your urine stream. Stop, let it start to flow, stop. Repeat two more times. Now you know which muscles you need to work,” says Brame. Doing the exercise is quick and easy. You can perform it at your desk, in your car or in a lift — whenever you have a free moment. 5 ) T O TA M E YO U R S C H E D U L E ,

PLAN YOUR DAY THE NIGHT BEFORE.

“Planning out your day the night before has significant benefits for both the early risers and the night owls,” advises Mike Vardy, founder of Productivityist. “Early risers can hit the ground running with their game plan, allowing them to be more productive from the get-go.” And if you’re a night

FEBRUARY 2017

The Five Biggest New Year’s Resolution Killers Avoid these common blunders to keep your 2017 goals on track. 1) Never: Set vague goals. “Get in shape!” is too ambiguous; keep ’em concrete. If you want to gain muscle, set a goal of “gaining muscle.” Period. 2) Never: Throw in the towel after a small relapse. Shit happens. Accept it. Don’t give up on losing 10kg just because you had two cheat days in a row. Get back on your plan. 3) Never: Coast and forget. How many times have you made a resolution on Jan. 1, then forgotten it by February? Make a

owl? Suddenly you have an agenda that gives you direction in the grogginess of morning, letting you build momentum for later in the day. 6 ) T O G E T W E A LT H I E R ,

TURN SMALL CHANGE INTO THE ASX 200.

A new crop of personalfinance apps will round up your purchases and invest the difference. “One of the best is called Acorns (acornsau.com. au),” advises Andrew Schrage, editor-in-chief of personalfinance blog moneycrashers. com. “Say you make a purchase for $4.50, then 50 cents gets invested into an ETF (exchangetraded fund) that holds a wide variety of different companies across different investing sectors.”

point to toss a monthly reminder on your phone’s calendar. 4) Never: Brag about it to your friends. Even if you accomplish your goals, you become insufferable. Don’t be That Guy. 5) Never: Set unrealistic goals. This can backfire. So maybe your resolutions shouldn’t be “5% body fat, make my first billion and marry Margot Robbie.”

7) TO STRENGTHEN YO U R R E L AT I O N S H I P S ,

(ALWAYS) TELL WOMEN THE TRUTH.

“Right now, say this sentence in your head: ‘I choose to tell women the truth, no matter what. I will be a man of my word,’” says dating and relationship coach Lindsay Chrisler. The logic? Too often we instinctively tell lies for her protection. This backfires. “Women don’t need protection. You may not sleep with the woman that night, but you will have integrity, a clear conscience, and higher-quality women surrounding you. The truth is the secret to a hot sex life.” That, and clenched pelvic muscles.  Jeff Wilser is the author of Alexander Hamilton’s Guide to Life. Twitter: @ JeffWilser


A fresh take on an icon.

New styles out now at blundstone.com.au @blundstone

@BlundstoneAU

facebook.com/BlundstoneAU


BLACK IS THE NEW BLACK.

Follow us on INSTAGRAM @ziro_wd

wdrings.com/ziro


M F T R A N S F O R M AT I O N S P E C I A L

AFTER

10.2% BODY FAT

BEFORE

21% BODY FAT

Road to buff. Get tips on cover guy Gary Howarth’s makoever over the page.

PL AN TO GET RIPPED IN 2017? THE FOLLOWING FIVE S U C C E S S F U L T R A N S F O R M AT I O N S W I L L I N S P I R E YO U T O B U I L D T H E B O D Y Y O U ’ V E A L W AY S W A N T E D .


THE COVER GUY

Brawn again

WEIGHT LOSS:

8.3kg

In 12 weeks, 52-year-old cover guy Gary Howarth lost 8.3kg, packed on lean muscle and reduced his body fat to 10.2% — despite having only just recovered from cancer. wanted to show that men over 50 can get ripped just I like the young blokes,” Gary says. A man of extraordinary willpower, the Perth-based electrical designer's stunning transformation began earlier this year when he took a body composition Dexa scan to assess where he was at fitness-wise.

Unlike a lot of middle-aged guys, Gary led an active life: he’d run 5km three times a week and hit the gym but his training program lacked focus, so he wasn’t making any gains. His diet was similarly unfocused. He wasn’t wolfing down KFC, but regular Thai and Chinese takeaway didn’t exactly help his cause. He’d also neck a couple of vodkas after work at home on a Friday night while he watched the footy. “I was worried I was getting too old, that there’s a point where you can’t get the weight off or change your body.” The Dexa scan was the wakeup call he needed. Although he wasn’t overweight — he tipped the scales at 79kg — it revealed his visceral fat was an unhealthy 635g. He’d also had surgery to remove a carcinoma in March, which left a big scar on his face and undermined his confidence. The time to act was now.

A younger guy at work had taken up Max’s Transformation Challenge — a 12-week online nutrition and training plan — with great results and Gary decided to give it a go. His aim was to convert his fat to lean muscle so he chose Max’s “Intermediate Lean” plan. The diet, based on a 70% protein, 20% carbs, 10% fat split, was easy for Gary to adapt to. A typical breakfast would be a cup of oats, tub of yoghurt, protein powder and an egg white omelette. Lunch was steamed chicken breast and veggies, and another egg white omelette, and dinner was a big plate of steamed veggies. His gym work ethic was ferocious. He’d start at 3am, smash out 10km on the treadmill, skip for 20 minutes and do light weights. At night he’d do a 90-minute weight session including bench press dips, squats,

54

FEBRUARY 2017

MEN’S FITNESS

Before: 79kg

Gary Howarth AGE:

52

LIVES: Perth

Electrical designer

JOB:

HEIGHT:

174cm

WA s:

79kg

NOW:

70.7kg

LOST: 8.3kg TIME FRAME:

deadlifts and barbell curls. After four weeks, he noticed his trousers were becoming looser and his gut was shrinking. “My body became like an incinerator, burning up whatever I put into it,” Gary says. Every new transformation has its rough moments, but Gary says the online forum Max’s gave him access to, enabled him to gauge how he was going and iron out any problems. It also

served as inspiration. “I could see from the photos people were posting that I was matching it with guys 20 years younger.” After almost three months, Gary had shed 8.3kg down to 70.7kg, stacked on lean muscle and most importantly cut visceral fat to just 100g. He says he now feels “bulletproof”; and the knowledge he gleaned from the Challenge will help him maintain his new physique for

the rest of his life. It’s a far cry from how he felt in March. Back then, thanks to the cancer, his face was disfigured by 20 stitches and his esteem was low. “I couldn’t even look in the mirror. Now I don’t mind at all. This Challenge

12 weeks

has boosted my confidence, and it’s great to be able to see my six-pack. I’ve also shown that older guys can do it.” Gary will help with your transformation journey in Max's online forum in February. max challenge.com.au

Gary’s top tip ■ “You have to commit to change. As soon as you say yes to it, you become empowered. It’s a great feeling.”


THE LIFE-CHANGER

WEIGHT LOSS:

91kg

“I knew the way I was going I wasn’t going to reach 40 or 50.”

Fierce focus At 181kg, Matthew Wallis was headed for an early grave, but a junk-free diet and hardcore cardio sessions saw him drop an astonishing 91kg and take back his life.

lthough Matthew, 29, was always a big boy at school — he stood 185cm and weighed 130kg when A he graduated — he was still able to play football, go mountain bike riding and do most of the things young blokes in Adelaide like to do. His Dad was also largerframed, so he wasn’t overly concerned with how he looked.

That changed when he became a truck driver. A poor diet of sugary junk food — “I was just eating whatever I wanted whenever I wanted it” — saw him stack on another 51kg, blowing out to 181kg. It was only when he saw a picture of himself at a mate’s wedding (above right) that he realised he had to make a change: “I went, ‘Oh, shit!’ I didn’t have any health problems but I

knew the way I was going I wasn’t going to reach 40 or 50.” With the help of his mum, he set about rejigging his diet. Steamed chicken, steamed veggies and rice became his staple day-time meal supplemented with fruit and protein bars. One of the best decisions he made was signing up with Lite n’ Easy, which delivered him nutritious dinner meals every night. “I started Lite n’ Easy because it seemed like the simplest solution to my problem. I just had to eat what was delivered each week to get results.” It wasn’t easygoing, though. He suffered sugar withdrawals, but fear of putting weight back on again kept him going. As the fat began to melt away, he found he had greater energy which allowed him to join a gym. Cardio sessions on the bike for an hour five days a week turbo-charged the fat-loss process: over 21 months he shed an amazing 91kg, more than the weight of an average Australian male. His transformation has been so effective he is now a regular CrossFitter and has reduced his waist size from 56 inches to 35 inches. “When I first started CrossFit I couldn’t even do a 20kg overhead squat because I was too

Before: 181kg

Matthew Wallis AGE:

29

LIVES: Adelaide

Concrete plant supervisor

JOB:

HEIGHT:

186cm

WAS:

181kg

NOW:

90kg

LOST:

91kg

TIME FRAME:

21 months

inflexible. Now I do 75kg.” Matthew says he is still working out what he can achieve with his body in terms of fitness, but he is adamant he won’t be going back to the way he was. “There’s so much more I can do,” he says. “I go kayaking now but before I couldn’t even fit in the seat. I would have sunk the kayak! I feel a whole lot better.” He says a truly successful makeover comes down to the determination and focus of the individual: “Whatever plan you have, you have to really believe in it, otherwise there's no point in doing it.”

Matthew’s top tip ■ “You have to put your mind to it and stick to it. No-one else can do it for you. There are no excuses.”

FEBRUARY 2016

MEN’S FITNESS

55


JAMES HANRAHAN

THE SURVIVOR

Doing it for dad

“Watching my father die, I said to myself: I’m in my mid-30s, if I don’t change now, it’ll just be harder later.”

Losing his old man moved Scott Shrem to transform his mind and body.

uffering a loss can leave you scrambling to fill the void. For some, the filler is food. That was the case for American podiatrist Scott Shrem. “I’d just opened my own practice and was trying to make ends meet while also going through a tough breakup,” he says. Then his father passed away from cancer. Through it all, Scott self-medicated with food, ballooning to 104kg. Finally, with his Dad’s death as a catalyst, he found new purpose. In less than 12 months he got down to 81kg — his lowest weight ever.

S

Before: 104kg

Scott Shrem 36

AGE:

LIVES: New JOB:

Jersey, US

Podiatrist

HEIGHT:

178cm

WAS:

104kg

NOW:

81kg

LOST: 23kg TIME FRAME:

56

11 months

MEN’S FITNESS

“Watching my father die,” Scott explains, “I said to myself, ‘I’m in my mid-30s; if I don’t do this now, it’ll just be harder later on’.” His Dad had eaten poorly and lived with diabetes and blood pressure issues: Scott could see that it was a death sentence. He had to change his lifestyle — but he never forgot his Dad. Indeed, when his transformation journey threatened to go off the rails, he would recall his father’s suffering and tough it out. To kickstart his makeover, Scott started lifting weights with a “bro split” [body-part training] five to six days a week. He also used the elliptical, because it hurt his knees and feet if he tried to run. Nutrition-wise, he began to change his diet by limiting carbs. He eventually ate 200g of protein per day, 50g of fat, FEBRUARY 2017

WEIGHT LOSS:

23kg

plus four servings of vegetables, and one or two pieces of fruit. In total he was aiming for between 2,200 and 3,000 calories daily. At times he thought: “This is just too hard; it’s not worth it. I’ll just be heavy.” But about six weeks in, he noticed some positive changes. “I was down 4kg, and my 38-inch baggystyle jeans were starting to look big on me.” He felt empowered. In the next three

months, he dropped to a 36 slim-fit jean, and after 4½ months had lost 11kg. Then he was able to start running. In his own words, he was soon “running like a madman”. Eventually, he got to a size 34-waist slim-fit jean — something he could never have imagined only months before. Along the way he tweaked his training program, upping compound lifts and cutting back on cardio. He also revamped his diet to include

more lean meats, Greek yoghurt, avocados, and carbs from sweet potatoes and whole grains. The results were outstanding. His bench press went up from 85kg to 125kg for 4–6 reps, and he can now can squat 125 for four.

His goal is to get down to 8% bodyfat and use his experience shedding weight to help motivate his patients in their own journeys. “Losing weight has taught me that I can accomplish anything I put my mind to,” he says.

Scott’s top tip ■ “Start small, then every couple of months reassess your goals. The only person limiting you is yourself.”


THE GUT-BUSTER

“I'd get up at 4:30am, have black coffee and a banana, and head to the gym.”

WEIGHT LOSS:

4.5kg

Gutsy effort Simon Grealy wanted to replace his belly fat with a six-pack so he took up the Men’s Fitness 12-week Challenge and built a rock-hard stomach.

imon, a 46-year-old mine operator from Moe in the Gippsland region of Victoria, had always been S fairly healthy and lean, but like a lot of guys in early middle-age, he’d developed a pot gut. An avid Men’s Fitness reader, it wasn’t until he discovered our 12-week Challenge in the September 2016 issue, that he decided to do something about it.

The Challenge, which ran over three months, included a daily diet and workout schedule designed by famous Sydney nutritionist and personal trainer Moodi Dennaoui. It’s based on the idea that carbs aren’t the enemy as long as they’re consumed early in the day so the body won’t use fat as a secondary fuel source. Because he worked five days on and off,

Simon had a disciplined eating regime on site but when he came home he’d get sidetracked by chores and eat junkfood because it was easy. “I’d never gone the step further to get rid of my gut, but now I was keen to go full-bore ,” says Simon, who weighed 77kg at that point in time. With the encouragement of his weightlifting mate Maurizio Manduci he set out to smash the Challenge. The first thing he cut out was bread, which was tough. But it was keeping to the smaller portion sizes Moodi prescribed which proved toughest. It made him feel hungrier than he’d felt in a long time. “Normally I’d satisfy my hunger with chocolate,” he says. “Now I had to wait.” It was also difficult — and tiring — fitting the training program and new diet into his working day. “I’d get up at 4:30am, have black coffee and a banana, head to the gym, go home for breakfast then do a full day’s work and finish with a cardio session.” But he’d made a promise to himself when he started that he would see it through and regular chats with Maurizio helped steel his resolve. So did the backing of his 17-year-old son Keegan, a promising soccer player who’d recently

Before: 77kg

Simon Grealy AGE:

46

LIVES: Moe, JOB:

Victoria

Mine operator

HEIGHT:

173cm

WA s:

77kg

NOW:

72.5kg

LOST: 4.5kg TIME FRAME:

12 weeks

strengthened his body by going to the gym. “I’d seen how strong it had made him on the field,” Simon says. “With a challenge like this, you have good and bad days, and he would tell me that I was achieving.” And he was. His waist size dropped a few belt notches and the excess fat was quickly converted into muscle. The results were excellent: over the 12 weeks, he lost 4.5kg and built the brawny body you can see in the “after” pic (left). “I feel awesome now,” Simon says. “I have learnt so much about portion control and timing from Moodi’s diet — I’d recommend it to anyone.”

Simon’s top tip ■ “If we don’t control what we eat, we become garbages. To have a successful transformation, you have to do that.”

FEBRUARY 2016

MEN’S FITNESS

57


JAMES HANRAHAN

T H E FAT H E R

Pull no paunches

“I was sick and run-down after a month of training, but I didn’t want to stop and lose any gains.”

Cameron Bonham’s children gave him the motivation to shrink his stomach.

hen Cameron’s young daughters drew pictures of him earlier this year they drew their Dad with a huge gut. They also said he looked like porky Daddy Pig from children’s cartoon Peppa Pig. As Cameron says: “Kids tell it the way it is.” It was the wakeup call he needed to do something about the weight he’d piled on since he left the airforce six years ago.

W

Before: 80kg

Cameron Bonham AGE:

33

LIVES: Toowoomba,

Qld

Avionics technician

JOB:

HEIGHT:

178cm

WAS:

80kg

NOW:

73.2kg

LOST: 6.8kg TIME FRAME:

58

12 weeks

MEN’S FITNESS

An avionics technician based in the southeast Queensland city of Toowoomba, Cameron had led an active life in the military, but the combination of having kids and eating junkfood at work pushed his weight up to 80kg. Because his sleeping patterns were interrupted by having to tend to growing children every night, he loaded up on sugar and caffeine to get through the next day. It was, dare we say it, Men’s Fitness mag that saved the day. While shopping in the supermarket, Cameron noticed our September issue which featured a 12-week makeover challenge, and decided to give it a go. The Challenge, which includes a daily nutrition and training plan, meant Cameron was working out four days a week and eating prescribed meals every day bar one. Thebiggestobstacle, hesays,waspreparing hisownfood.Ittookhim anhoureverynightto cook up the highFEBRUARY 2017

WEIGHT LOSS:

6.8kg

protein,high-carb, low-fatmeals,butwith thehelpofhiswife Emma,hewasable togetitdone. Inhisbackyardshed, hesetupamakeshift gymwitha10-year-old treadmill,cheapbench press,freeweightsand aborrowedhomegym. Together,heandEmma wouldgetupat4am tosmashtheday’s workout.Havingher besidehimmade workingoutmore bearable.“It’seasier todragyourselfout ofbedearlyinthe morning when

someoneelseiswith you,”Cameronsays. Afteronlyacoupleof weekshenoticedhis bellyshrinkingbutin weekfourhewastested whenhecaughta severecoldfrom hischildren.“Ifelt run-down,pluswiththe 4amstartsandworking afulldayIwas buggered.”Buthe soldieredon.“ThefactI’d alreadydoneamonth andcouldseegood resultskeptmegoing. Ididn’twanttowaste whatI’d already achieved.” Ultimately, his upper

body,tricepsand shouldersbeganto sproutmusclesandhis bodyweightdeclined by6.8kgbytheendof thechallenge.Since thenhehaskeptthe nutritionandtraining plangoing—“butwitha fewmorecheatmeals” —andisenjoyingbeing fit and healthy.

“I had to get new work uniforms and my belt has dropped a few notches,” he says. “I feel better about myself and have so much more energy, plus my gut’s gone.” To buy the 12-week challenge back issues, go to mensfitness magazine.com.au ■

Cameron’s top tip ■ “Be consistent. If you’re in trouble, remember why you got into it in the first place and use that as motivation. Having someone to work out with will also make things a lot easier.”


Your healthy, active lifestyle starts with delicious, healthy MEALS. With over 100 fully prepared meals to choose from and the convenience of home delivery, Lite n’ Easy can provide you with all the nutrition and taste you need to enjoy an active healthy lifestyle. Whether your new year’s resolution is to lose weight or simply stay healthy and enjoy more free time, Lite n’ Easy has a flexible solution that’s right for you.

Visit liteneasy.com.au today! A typical day on the 1800 calorie plan

on your % SAVE 20 first delivery!

If you place your first order for delivery between now and February 28, you’ll save 20%. Simply visit liteneasy.com.au to select the meal plan that’s right for you, then call us on 13 15 12 to place your first order and mention this offer. Valid for one delivery only. Cannot be used with any other offer.

Breakfast

JAMES lost

18kg

Lunch

Dinner

I started Lite n’ Easy when I weighed almost 100 kilos. After 5 months on Lite n’ Easy, I had lost 18 kilos. I went from not being able to do 3 pushups to easily pumping out 50. I now exercise 6 days a week at my local gym and with the weight gone, I absolutely love riding my motorcycle around the hills near my place. I feel so much healthier both physically and mentally. James, Perth

13 15 12

liteneasy.com.au


2017

LI

FE HAC

KS

MF

fitter leaner richer (or how to win in 2017) â–  ENJOY BET TER SELF-DISCIPLINE, E X T R A P R O D U C T I V I T Y, L E S S S T R E S S AND MORE MONEY IN 2016 WITH OUR BITE-SIZE GUIDE TO FORGING A SMARTER, SLICKER AND MORE SUCCESSFUL VERSION OF YOU.

BY MARK BAILEY


A dog’s life: Mutts lessen stress — and force you to walk them.

Be more adventurous Nick Tidball runs an experimental adventure brand Vollebak (vollebak.com) and believe anyone can be more adventurous. Here’s how.

Scale the heights. Give your comfort zone the flick.

You’ve got to let go of your comfort zone. When you’re training, make some of it ridiculously hard or do things you haven’t done before. The point is to practise with things that put you out of your comfort zone before you go out for real and massively fuck your comfort zone. Don’t make the mistake of thinking it’s about numbers. You can do all the calculations in the world saying, “If I run so manykilometres per hour, I will have finished in this time” but it doesn’t work like that. You can’t predict how you’ll feel after three or nine hours. Knowing that there are unknowns is the best prep. I ran a 126km ultramarathon across the Namibian desert. The longest run I’d done before that was 27km. I had the fitness to do it — but what I discovered is that most of it is mental. The key is learning to enjoy those scary moments. Ever been skiing when a thick fog suddenly comes down? Those situations make you shit yourself but you’re so happy once you get out of them. My advice: once or twice a year, get in a situation where you shit yourself! If you’re not finding the inspiration you need, get a library card and start reading. The world’s full of books by people who’ve done amazing things. Read their stories and you will want to live your life to the fullest. FEBRUARY 2017

MEN’S FITNESS

61


BOSS YOUR MIND

Build discipline Resist temptations, dodge distractions and make solid progress in 2016, with the help of Martin Meadows, author of Daily Self Discipline.

Dodge the snack attacks ■ “Ban snacks from your home or desk. There’s a world of difference between a chocolate bar on your shelf and one in a store 15 minutes away.” Retraining your concept of hunger can also boost self-discipline. “Experiment with intermittent fasting to get a better perspective on real hunger — it’s probably something you haven’t actually experienced for a very long time.”

Stick to the masterplan ■ “Read your vision every single morning and you will always have that goal in mind. If you know there’s a reason for each action you take — including the boring, challenging or frustrating ones — and a powerful reward at the end, like a promotion, you know everything you do is getting you closer to that goal.”

Automate as much as possible ■ Even with the self-discipline of a Samurai warrior it can be hard to achieve every goal, so safeguard some of your biggest plans — like saving money — through automation. “Set up an automatic transfer of 10% of your wage into a savings account each month, ideally one that you don’t have a card for. The harder it is to spend your savings, the easier it will be to grow them.”

Give your physical goals extra meaning ■ If your big goal — such as losing weight — is all about you, you’re more likely to quit than if other people depend on it. “Prosocial motivation — for the sake of others — is the most powerful form psychologically so if you want to achieve your goal, give it extra meaning,” says Meadows. “Knowing it’s not just you who benefits — for example, losing weight to set a good example for your kids — really boosts your willpower.”

Rewire your bad habits T H E AV E R AG E O F F I C E

Willpower generation Control your brain and your body will follow. MF TOP PICKS

HEALTHY SNACKS

Fibre One Chocolate Fudge Brownies At only 90 calories per brownie, you can chow down without fear. fibreone.com.au

62

MEN’S FITNESS

Noshu Caramel Donut

Piranha Multigrain & Soy

Wow — a sugar-free, gluten-free donut you can wolf down with impunity. There really is a God! noshu.com.au

Sate your hunger without nasties such as cholesterol, MSG, artificial flavours or trans fats. piranhacorp.com.au

FEBRUARY 2017

worker wastes 2½ hours a day going through email and 90 minutes toying with their phone, so it’s time to wrestle back your self-control. “Reprogram yourself by changing your habits. Use a browser plug-in or app (such as Freedom, StayFocusd or SelfControl) that blocks access to specific websites during work hours, and turn off notifications on your phone.” After a few days going cold turkey, you’ll curb your mindless browsing and smash through your in-tray.


MF

2017

LI

FE HAC

KS

CLEANSE YOUR BRAIN

Banish stress Turn yourself into a Zen beacon of calm and neutralise everyday anxiety with the help of Neil Shah, author of The 10-Step Stress Solution.

How you start your day defines how you will spend it. If you’re checking emails in bed, you’re already stressed. Develop an exclusion zone for the first hour after waking up, and make your first action something positive like stretching, yoga, going for a jog or preparing a healthy lunch. You’ll start the day with calmness and realise the work you think is important can wait till later. When you get to the office it can pay to think like a smoker. One of the reasons smokers feel relaxed is they take regular breaks. They get outside, take deep breaths and interact socially. You can get the same benefits by taking a fresh air break every few hours. It’s something that, if you don’t smoke, you probably don’t bother with, which means the stress mounts up throughout the day. Getting outside helps you maintain the perspective you need to beat stress. For every emotional state there is a corresponding physiological state, so if you change one, you can change the other. Once you recognise the signs of stress — a raised heart rate, anxious thoughts — take immediate physical action: walk away, get a glass of water, whatever, as long as you move your body away from the situation. When stressed out, a physical action helps you accept it and start to deal with it.

Stretch reality. Yoga in the morning preps you for the day ahead.

FEBRUARY 2017

MEN’S FITNESS

63


MF 2017 FAT T E N YO U R WA L L E T

LI

FE

Get richer in days

HACKS

Card yourself!

Humans are hardwired to be terrible with money. Here, the three best ways to protect yourself — from yourself. Money honey trap. Imbibe wine, women and song in small doses.

■ Your first step, says Dan Ariely, the author of Predictably Irrational, is to discipline yourself: Decide how much you can spend each month after necessities like rent, then put a quarter of that on a prepaid card each week. That card pays for everything — Uber and coffee, clothing and road bikes. “When it’s done, it’s done,” he says. If you want to buy something expensive, you’ll have to let the money build up on the card again. Why fill it weekly and not monthly? Because people tend to run out of money halfway through the month and can’t make it two weeks on nothing, Ariely says. They might find the discipline to make it a few days, however.

Be your own pal ■ Humans, and men in particular, tend to be overconfident. We overestimate our future earnings and underestimate our chances of a heart attack. When we make money in the stock market or in blackjack we attribute it to skill. Lose money? Oh, that’s bad luck. Studies show that women outperform men when trading stocks simply because they’re less confident, so they trade less frequently. Ariely’s solution: Before making a financial decision, imagine a friend of yours facing the same situation.

Get off the hamster wheel ■ One of the most wealth-destroying errors we all make, Ariely says, is buying more stuff in the belief it will make us happier. But does it? No, and it’s easy to see why: We adapt quickly to new things, so after a while they become unexciting — like a pricey new sports car that turns into nothing more than the ride that gets us to work. To avoid that, spend on experiences, not stuff. Ariely, for example, is looking forward to a trip to Antarctica with his wife that he booked a year ago. They’ll have a great time, and it won’t last so long that they’ll get bored by penguins. When they come home, they’ll have great memories — and that’s something they’ll never find parked in a driveway. ■

MF EXPERT ADVICE

SUCCESSFUL GUYS’ SECRETS

Be as frugal as a budget billionaire Famous US investor Warren Buffett is worth $67 billion but he still pinches the pennies by shunning expensive gadgets and eating budget food. As he once said, “The biggest mistake is not learning the habits of saving properly”. Save yourself $15 a day by bringing your coffee and lunch to work and you’ll be $2,000 richer by December — without doing a minute’s more work in the office.

64

MEN’S FITNESS

FEBRUARY 2017

Be stubborn but flexible Next time you’re about to make a big purchase — like a holiday in Thailand — adapt the philosophy of Amazon founder Jeff Bezos. “We are stubborn on vision but flexible on details,” says the $47 billion man. Harnessing that approach, go backpacking instead of lounging in a fancy resort: you can enjoy exactly what you want and still keep a chunk of money in the bank.

Focus on the bottom line To ensure 2017 is the year you secure a juicy pay rise at work, you need to become more efficient at the main thing your boss wants you to do. “The question I ask myself almost every day is, ‘Am I doing the most important thing I could be doing?’” says Facebook founder Mark Zuckerberg, who’s worth $36 billion. Cut out distracting side projects and concentrate on what your boss really wants you to do.


THE MEN’S FITNESS TOTAL-BODY CHALLENGE

BEST T O B E YO U R

THINK YOU QUALIFY AS A “FIT” GUY? IN THE ALL-IMPORTANT CATEGORIES OF STRENGTH, FLEXIBILITY, CONDITIONING AND SHEER POWER, HOW DO YOU STACK UP TO THE AVERAGE GUY? WELL, READ ON — BECAUSE WE’VE ASSEMBLED THE ULTIMATE SELF-EXAMINATION SO YOU CAN FIND OUT ONCE AND FOR ALL. BY

B ILL B R ADL E Y ANDR E W CU T R ARO

PHOTOGR APHS BY


Get a grip. The farmer’s carry is a remarkable indicator of your body’s total strength.


F I T N E S S T E S T S H AV E B E E N A R O U N D F O R A G E S — F R O M

the laughably easy (remember in third class, when you had to loaf a kilometre in less than 10 minutes?) to the hardcore (among other extreme challenges, the Australian SAS requires potential recruits to pack march with 40kg for 5km). And in the past couple of years, these evaluators of endurance and strength have been getting more and more full-on. And it got us thinking: Why should you have to enlist just to take a fitness test? After all, what better way is there to gauge your head-to-toe physical capabilities — and discover the areas you need to work on — than putting yourself through a thorough, exhausting examination? So, with the help of several top trainers, we assembled the definitive baseline fitness test: Only if you can complete this can you really be considered “fit”. Here’s how it works: In each of four categories — strength, flexibility, conditioning, and power — we’ve laid out one or two simple exercise challenges. (For best results, complete each category on a separate day, or at least hours enough apart that your abilities aren’t compromised.) If you pass, you’re a badass — though you’ll definitely want to check out our instructions for taking your fitness to an even higher level. If you fail, don’t sweat it: We’ll tell you what to do to get your body up to par. Think you’ll make the grade? Well, get a good night’s sleep, because you’re about to find out.

F I T N E S S T E S T C AT E G O RY 1 : S T R E N G T H

Know your own strength AS ANY TRAINER WILL

68

MEN’S FITNESS

FEBRUARY 2017

you are, given your relative size and body mass? Read on, bloke. THE TEST

Farmer’s carry

Using either kettlebells or dumbbells, carry 75% of your body weight — half in each hand, with your arms fully extended out from your sides — and walk. Note: Technique is crucial here. You want to go at a rhythmic, slow, controlled pace. It’s about reaching the finish line, not racing there. “You need to have a very proud chest as you go,” says Underwood. “Remember when you were a pimply-faced kid walking down the hall in high school, and that one hot

HOW TO DO IT:

girl walked by, how you’d pump up your chest? You stand tall, you pull your shoulders down, you stand at attention — that’s how we want a farmer’s carry.” GOAL:

80m in 90 seconds.

THE RESULTS

Congrats! You have the baseline general strength to go and build more brute strength and work harder on your explosive power. Of course, lifting heavier things is one way to get better: slowly and intelligently progressing yourself toward fewer reps and heavier weight, swapping out your 3x10 sets for 5x5. Go get ’em. You’ll also be ready to build up muscular endurance, which is best achieved with squats. So

IF YOU PASSED:

S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M a t t h e w Tu o z z o l i /A t e l i e r M a n a g e m e n t u s i n g D i o r H o m m e

“Grip strength is one of the best predictors of total strength.”

tell you, there are many different kinds of strength: explosive strength, relative strength, maximum strength and so on. But for the purposes of this test, we’re singling out grip strength. And that doesn’t mean just a strong handshake. The act of gripping really heavy things engages muscle systems far from your fingertips to your shoulders. “It’s one of the best predictors of total strength,” says Stefan Underwood, a performance specialist at the world’s most elite training centre Exos [see October Men’s Fitness feature], workout home to everyone from the German national soccer team and NFL stars to Chinese athletes training for the Olympics. Want to know how strong


Elevate your threshold. Hammering your way up stairs is a surefire way to boost conditioning.


doing plyometric work that will make you more explosive. But it’s important to remember: The more you lift, the more your body craves flexibility work. “New muscle fibres aren’t automatically as flexible,” Lanier says, so you need to maintain your baseline flexibility. “It’s up to you to make sure you maintain your bendy bobcat pretzelness while tackling heavier loads and time under tension.” That doesn’t mean you have to go to Bikram yoga three days a week, but you should work some reverse lunges, side planks, deep and full body-weight squats, and foam rolling into your daily routine. It won’t take much time — no more than seven minutes — but it’ll launch you to new heights in the weight room.

feel free to load up 85% of your max for three sets of five reps. But instead of racking the weights between sets, stand with them on your back for 30 seconds. It’s more “time under tension”, pushing your muscles into unfamiliar territory, recruiting the bigger muscle groups required to stay standing (legs, shoulders, core, spinal column). And when your body is gassed, add in three sets of five 30-inch box jumps — with five seconds’ rest in between each jump and 30 seconds between sets — to help develop more explosive strength. OK, mate, it’s time to build a proper foundation using exercises. “It’s back to basic moves” — bench presses, pullups, squats, weighted situps — “not weird shit,” says bootcamp trainer Will Lanier, a man who can casually bust out a 56-inch box jump. Gradually move to pullups: Do two to five each day for a week; then, four days a week, grab the gym’s pullup assist bands (no judgment here!) and do five reps with the 12mm band, three with the 20mm, then three with the 35mm. “The most important parts: a full hang at the bottom and a full head over the bar at the top,” says Lanier. “You won’t get stronger till you have that final pull at the top.” After the pullups, work in three sets of 15 weighted situps, starting at 5kg and slowly upping it each week. Oh, and one surefire way to build your strength up when you’re not at the gym: Do 10 pushups every time you pee. It’s how Lanier gets his weaker clients to build general strength. And no, not in the bathroom — find a place you can do them in the office.

IF YOU FAILED:

70

MEN’S FITNESS

You might be the strongest dude in the gym, but without flexibility, you’re on an express train to injury town. Without proper flexibility and a full range of motion, you’re throwing your entire body — from your calves and feet to lats and lower back — out of whack. “First step: Stop chasing performance,” says Underwood. Decrease the weight 10% on all your lifts, and focus on the mechanics of your movement, your full range of motion and your posture in each lift. We suggest doing 10 Cossack squats, five days a week, to build strength and mobility: Stand with your feet very wide apart; turn your left foot out so the back of the heel is on the floor and the toes are pointed up. Now squat on your right leg, keeping the right foot glued to the floor; repeat with the other leg; that’s one rep. Keep your back flat — never let it curve at the bottom. After two weeks, add kettlebells, holding them close to your chest. Also, do light yoga daily — forward folds, warriors, lunges, downward dogs — to stay limber.

IF YOU FAILED:

Know squat. To do it right, keep your toes 5cm from the wall.

F I T N E S S T E S T C AT E G O RY 2 : F L E X I B I L I T Y

Stretch yourself FLEXIBILITY IS

about more than just touching your toes. Rather, it’s the ability to control your entire range of motion, whether you’re loading a squat or holding the yoga warrior pose. Having great flexibility is one of the most important building blocks to achieve great, well-rounded fitness. So remember: You may poke fun at your mate who skips leg day, but you should never let a mate miss his flexibility work. THE TESTS

Overhead squat HOW TO DO IT: Stand facing a wall with your toes 5cm away from it, raise your arms overhead, and do an unweighted squat.

FEBRUARY 2017

GOAL: Squat without touching the wall with your hands.

Active straight-leg raise HOW TO DO IT: Lie flat on your back in a doorway, positioned with the doorjamb halfway between your kneecap and hip. Pointing your toe and keeping your leg dead straight, lift your leg as high as you can. GOAL: Get your ankle through the doorway.

T H E R E S U LT S

“The guy who can do these easily — Bang! He knocks it out, drops arse to grass, and doesn’t touch the wall — has the requisite flexibility to train heavier,” says Underwood, so start working on Olympic lifts and

IF YOU PASSED:


F I T N E S S T E S T C AT E G O RY 3 : C O N D I T I O N I N G

Climb your way to the top YO U D O N ’ T H AV E T O

run a marathon to prove you’ve got some kick-arse endurance. Think of conditioning as real-world functional fitness — how your body supplies energy efficiently to meet the demands of everyday activities, whether it’s playing with a nephew or just strolling through the city. THE TEST

Max aerobic speed assessment

Hit the gym and tackle the ultimate total-body, vertical climbing machine: the VersaClimber; or find a staircase with 40-50 steps.

HOW TO DO IT:

Stair master. Sprinting stairs is one of the best HIIT workouts there is.

Climb 260m on the Versa in under five minutes, or sprint to the top of the staircase seven times (and back down) in under five minutes. GOAL:

T H E R E S U LT S

You’re in such good shape that the challenge now is refining the rest of your body — ie, building explosive strength and increasing grip strength — without sacrificing conditioning. That’s why you need to add this timed HIIT workout to your routine once a week. It will continue building muscular endurance and conditioning:

IF YOU PASSED:

The VersaClimber is a powerful full-body workout for strength and conditioning. The Baseline HIIT Workout 10 minutes each, as many reps as possible: ■ 12 burpees ■ 12 plyo box jumps (20 inches) ■ 12 walking lunges

The Fine-tuned HIIT Workout Do this sequence five times, as fast as you can: ■ 20 kettlebell swings ■ 15 weighted stepups (20 inches) ■ 10 burpees over bar or lateral jump over kettlebell

It means you’re struggling with muscular and cardiovascular fatigue, in which case bodyweight intervals are your only way to go. Do this to get yourself up to speed:

IF YOU FAILED:

Another great method: Hit up a stairwell and hammer as hard as you can for five minutes. Then take your distance travelled and divide it by 300 seconds: Congratulations — that’s your lactate threshold. Now, be sure to work at 85-95% of that same pace during any cardio session to ensure you’re becoming a wellconditioned beast.

The Greatest One-Move Workouts There are precious few exercises that will hit on everything — strength, flexibility, endurance and power — all at the same time. If you’re looking for a terrific total-body workout — and want to invest roughly zero creativity — pick one of these.

Hex-bar Deadlift

Burpee to Target

Overhead Lunge

W H Y : The hex-bar deadlift (aka “trap bar” deadlift) engages 90% of your muscle — more than any other exercise — which makes it the single greatest way to improve your explosive power and raw strength, says elite trainer Ryan Flaherty.

There’s a reason this bodyweight move shows up in boot camps, CrossFit WODs, and cardio classes: Burpees demand totalbody strength and huge reserves of cardiovascular endurance. And with all that jackknifing, you’ll need impressive hip and hamstring flexibility to do them well.

Just by holding a weight overhead, you’ll challenge the muscular endurance and balance of your arms, shoulders, core and upper back — no presses needed. And because lunges force your legs to work unilaterally (rather than in tandem, as with a squat), they’re perfect for eliminating strength imbalances and hammering the supporting muscles of your hips and core.

Illustrations by Har vey Symons

BY MICHAEL RODIO

H O W : With your feet hip-width apart, bend your knees and hips back and grip the middle of the handles. Keep your chest “proud” — with your back straight and your shoulders back. Take a deep breath, brace your core and drive your heels into the floor as you lift the bar. Squeeze your glutes as you lock out your hips — don’t hyperextend — then lower the bar back to the floor.

W H Y:

Set up an overhead target — it can be a pullup bar or a ring — that you can reach with a hop. Squat down, put both hands on the floor in front of you, and pop your feet backward into a plank. Do a pushup, bring your feet back forward underneath your hips, jump up, and hit the target. That’s one rep. Do as many as you can in three minutes. HOW:

W H Y:

Raise your arms straight over your head. Step one leg forward a few feet, lower yourself until your front knee is at a 90-degree angle — don’t let your back knee smash into the floor — then step back up. Repeat with your other leg forward. HOW:

FEBRUARY 2017

MEN’S FITNESS

71


F I T N E S S T E S T C AT E G O RY 4 : P OW E R

Leap ahead T H E B E S T WAY T O S I Z E

yourself up against other dudes in terms of raw power is with an old track-and-field event that was so boring the Olympics retired it in 1912: the broad jump. Because, while strength is for moving weight around, power is for moving it forcefully. The broad jump, which requires elements of strength and speed and shows your ability to displace your mass against gravity, is the purest test of that. THE TEST

Broad jump

Stand with your toes on a line. Pick a visual in front of you and jump toward that, hammering your arms back quickly as you leap. “Pretend you have a handful of spaghetti, and

HOW TO DO IT:

Three sets of 10 single-leg deadlifts will cook your core, back and shoulders and cement your balance.

you’re throwing it at the ground as hard as you can,” says Underwood. GOAL: To jump 2m-3m, measured to where the back of the heels land.

T H E R E S U LT S

You’ve got some pretty damn good power. But now it’s time to work on bilateral strength. Start with three sets of eight bodyweight single-leg pistol squats three days a week, then add weight. (Pistol squats go all the way to the bottom — your arse should hover just above the ground — but you have to keep your back straight and arms level.) Three sets of 10 single-leg deadlifts will cook your core, back and shoulders and cement your balance.

IF YOU PASSED:

IF YOU FAILED:

You need to work

on hip-powered movements so your body can power off the block faster. Try modified kettlebell swings with more weight: Hike the kettlebell behind you like a football, then stand with force, coming to a full extension of knees and hips, so the bell pops up to hip height — it’s a shorter, more explosive swing than a regular kettlebell swing, which comes up to shoulder height. Do 10 sets of 10, three days a week. Joe Holder, a Nike trainer and performance specialist, likes shocking the nervous system after heavy lifting to improve power. “Think, going from a heavy bench press right into a medicine ball pass,” says Holder. “Or going from the squat right into a few high-quality squat jumps.”

Hell and High Water: The Craziest Fitness Test of All Time We all know Aussie soldiers are the toughest and bravest on earth, but we reckon the US Coast Guard entrance test is the fiercest of the lot. The infamous “Multi” is a physically exhausting, psychologically demanding trial by turbulence. B Y M I C H A E L R O D I O he US Coast Guard rescue swimmer test starts with the equivalent of wrestling a prop forward in a hurricane, and gets worse from there. Called the Multi — short for Three-Man Multiple Rescue Scenario — it’s the final test a US Coast Guard airman must pass to become an Aviation Survival Technician (AST), an elite swimmer who leaps into water out of a helicopter and hauls drowning mariners to safety. “The Multi is a fitness test, but it’s also a gut-check test,” says Senior Chief Scott Rady, a veteran AST and school chief of the Coast Guard’s Aviation Technical Training Center. “Grown men are crying when they’re done with this, because they know they’ve overcome the last hurdle on their way to becoming an AST. It’s a big deal.”

The Multi Challenge

T

72

MEN’S FITNESS

The Entry

The Storm

■ Aspiring airmen have to pass a PT test: 50 pushups, 60 situps, 5 pullups, 5 chinups, a 2.4km run in less than 12 minutes, a 500m swim in less than 12 minutes and four 25m lengths of the pool underwater.

■ Each airman suits up in full rescue gear and enters a simulated hellscape: wind, rain, waves, fog, rotor wash, screaming victims, maybe a sinking ship. Amid the roaring darkness, he jumps from a “helicopter” simulated on a platform 5m above the pool.

The Prep

Taking the plunge. A Coast Guard airman demonstrates a rescue mission.

FEBRUARY 2017

■ Airmen train for 24 weeks — swimming in full gear, hauling bricks from pool floors, practising aquatic judo — all while learning the technical aspects of helicopter rescues. “We start with a class of 24,” Rady says. “My senior class now has four guys in it.”

The Rescue

■ In a test of endurance and total-body strength, the airman has 35 minutes to save three victims, including a downed aviator he’ll have to free from a 9m parachute — effectively a sea anchor that could drag them under in a split second.

The Call

■ When it’s time for the Multi, airmen are summoned one by one, with no advance warning, to the training centre’s specialised pool. No two tests are exactly the same. “Guys who take the Multi never tell the next class what happens,” Rady says.

The Stakes

■ If the airman takes too long, he fails. If he gets locked up in a victim’s frantic choke hold, he fails. If he gets too tired from swimming through the waves and hauling bodies into baskets for helicopter retrieval, he fails.


Go all in. The oldfashioned broad jump is the greatest way to discover your raw power.


N O GYM MEMBERS HIP? NO PRO B LEM. WHATEV ER YOUR AIM , WE’ V E ASSEM BLED A GO-ANY WHER E

TRAINING PL AN TO BUI LD THE BODY YOU WANT. BY JOEL SNAP E

74

MEN’S FITNESS

FEBRUARY 2017


Week-to-week calisthenics programs largely focus on building strength, muscle and skill by using variations of a few staple exercises.


Put in time at the bar ■

Fancy hitting the jungle gym, but worried that everyone else there will be doing shirtless human flags? Don’t be. “Everyone’s talking about calisthenics at the moment, but a lot of the conversation is directed at advanced movements,” says calisthenics expert Tim Stevenson. “Everything is built on the basics. Week-to-week calisthenics programs largely focus on building strength, muscle and skill by using variations of a few staple exercises — ideal for those who want to start but feel intimidated by the perceived ‘impossibility’ of some of the harder exercises.” Do these workouts once a week each for a month, and you’ll be ready to graduate to the hard stuff.

Rock climber pullup Start by hanging from a bar with your hands shoulder-width apart, palms facing away. Pull up, but pull slightly harder with one hand, so that your chin ends up close to one hand. “This is a great progression towards the full ‘typewriter’ pullup,” says Stevenson.

PULLING POWER

The Aim Build back strength with a pullup bar.

How Do the active hangs to warm up your shoulders, then do three to five sets of each pulling exercise, with 90 seconds rest in between. As you improve, add an extra rep to each session, or reduce the time you rest by ten seconds.

Why “Most people do vertical pulling in their workout, but horizontal pulls are key for hitting the muscles from other angles, and are slightly less high-intensity,” says Stevenson. “This workout improves the strength of the muscles that retract and depress the shoulder blade. All that means healthier shoulders.” THE MOVES

Active hang “The key is knowing the difference between a ‘dead’ hang and an ‘active’ hang,” says Stevenson. “In the dead hang you would be holding the bar but not creating tension — you’re hanging on slack muscle and connective tissue. The active hang occurs when you pull the shoulder blades down and together as if you were squeezing a coin between them.” Do three sets of eight.

Row On a low bar, position your hands shoulderwidth apart and walk your feet underneath so your body is in a straight line with your heels on the ground, at about 45°. Keeping your elbows close to your body, pull your chest to the bar, then lower under control. To make it easier move your feet backwards to change the body angle in the start position. Do ten. 76

MEN’S FITNESS

FEBRUARY 2017


Handstand pushup “You can progress these by working through whatever range of movement you can manage,” says Stevenson. “But the end goal is to get your face to the floor.” Get into a handstand with your feet resting on a wall or tree. “Screw” your hands into the floor by twisting your elbows so they point behind you. Keeping your elbows close to your body, lower down as far as you can, then push up.

THE PATH TO IMPROVED PECS STARTS WITH THE PUSHUP

The big push ■

What do you bench, bro? It barely matters. The flat bench press isn’t the chest-builder you’ve been led to believe. The path to improved pecs actually starts with the pushup — and with a handful of bodyweight moves to complement it, you can build T-shirt-filling muscle without ever touching a dumbbell. Do this circuit once or twice a week, but make sure you’re balancing it with an equal amount of pulling work — you don’t want that nine-to-five slouch you’ve been cultivating getting any worse, after all. THE BIG PUSH

THE MOVES

The Aim

Pike pushup

Pec pushup

Diamond pushup

Straight bar dip

A bigger chest and triceps

Start in a pushup position and walk your feet forwards to push your hips up so your body makes a V-shape with the hands on the floor. Keeping your hips high, bend your arms to lower your head straight down, and push back up.

Get into a pushup position with hands below shoulders, do one rep — chest to the floor — then, at the top, “pull” your hands towards each other for three or four seconds, with the aim of activating your pecs. Repeat four times.

From a standard pushup position move your hands together to create a diamond with your thumbs and fingers. Lower your chest to the floor, and push up.

Grip a bar. Jump up so you’re holding yourself on straight arms above the bar, feet off the ground. “Bend the bar” by twisting your thumbs forwards — then, with elbows close to your body, lower yourself as far as possible. Then push back up.

How Do two to three sets of the pike pushups, going to near-failure on each set — try to add more reps each week. Add eight to ten reps of straight bar dips for three sets with a 60-second rest in between, then finish with 50 pushups in as few sets as possible. Focus on diamond pushups for your triceps, pec pushups for chest or handstand pushups to work your shoulders.

FEBRUARY 2017

MEN’S FITNESS

77


Get to the core issues

THE MOVES

Hollow dish hold

There’s no need for a huge array of core moves – just a few well selected exercises will hit your abs from every angle, in minimal time. “Bolt the below circuit onto one of your existing sessions, or just throw it in while you watch TV,” says obstacle course tester Aslan Steel. Bonus: you don’t even have to move your head much. Do three circuits twice a week.

Dragon flag The Aim Get Bruce Lee-level show-off credentials Why You may want to practise this one when there’s no-one around. Then, when you master it, you can bring it out on a busy Saturday when the sun’s shining. “It challenges every muscle in your core, and teaches you to hold tension in your abs — important for everything from throwing a punch to doing a squat,” says Steel. How Lie on your back, holding on to a pole, sofa or similarly immovable object just behind your head. Raise your legs and torso into the air, keeping them in line, then lower as slowly as possible. You’ll probably need to keep one leg bent at first, but you can progress to the two-straight-legs version. Aim for three reps.

The Aim Build gymnast-level core strength Why The great thing about this is the carry-over it gives you for other moves. “It’s what gymnasts use as a starting point for learning tougher moves — so it’ll make you better at pullups and other moves like hanging leg raises,” says Steel. Do the following drill for a few weeks and you’ll not only notice that your midsection is firmer, you’ll feel stronger when you do pullup bar exercises too. How Lie flat on your back and squeeze your abdominal muscles tight while pushing your lower back into the ground. Raise your arms, shoulders and legs off the ground, keeping your arms above your head and in line with your body. Aim for a ten-second hold, increasing the time as you improve.

Super-plank The Aim Sculpt a rock-solid core Why The plank record is eight hours one minute but you haven’t got time for that. Instead, do this plank progression that alleviates the boredom induced by the conventional static hold while simultaneously developing shoulder stability. How Get in to a plank position — like a pushup, but with forearms on the floor — then shift your elbows ahead of your forehead, bring them together, and squeeze your knees, heels and glutes together. Brace your abs as hard as possible. If you can do it for more than ten seconds, you’re doing it wrong.

78

MEN’S FITNESS

FEBRUARY 2017


Beach muscle How Every minute on the minute, run 100m at a near-flat-out sprint — 50m out-and-back is fine if you haven’t got a 100m space. Follow up with five pullups and five pushups, and start your next 100m when the next minute starts. Repeat for 16 minutes, giving you a total of 1.6km a day. Why “It’ll strip back the fat and add muscle up top,” says Tracey. For extra man-points, do the pullups on a tree.

INCREASING THE SPEED AND DROPPING THE DISTANCE WILL BURN FAT

Run to the hills ■

Jogging? Off. Increasing the speed and dropping the distance will burn fat, keep your body’s levels of the stress hormone cortisol in check and rev up your metabolism for the rest of the day. “You can fit near-flat-out sprints into a 20-minute window two or three times a week,” says outdoor training specialist Andrew Tracey. “Give it a week, increase the workload slightly each time, and watch your body change.” Mix up these four workouts for high-speed results. THE MOVES

Speed

Endurance

Fat loss

How

How

How

Mark out roughly 50m up a hill. Sprint up at max effort. Walk back down. Repeat this for five efforts. Rest for three minutes and go again, completing three “blocks” of training in total.

“You’ll need an incline, a decline and a flat section for this one,” says Eastham. “A triangular course would be ideal.” Run up the hill at an effort level similar to your one kilometre pace. Descend at a recovery pace then speed up on the flat part. Complete three laps without resting, then rest for the same time as you worked. Repeat for five blocks, trying to keep your pace the same for each block.

Find a short hill with a steep incline. Run up at max effort, run down at a recovery pace and do ten burpees (chest to floor). Run up and down again, then do nine burpees, then eight, then seven, all the way to one.

Why A decent rest between sets will let you build top-end velocity. “The walk should ideally take four to five times as long as the sprint,” says trainer Tom Eastham. “If you’re using a stopwatch, attempt to keep each effort to a similar time — if you can’t, take longer to do the recovery walk.”

Why You’ll build better endurance through the process of accumulated fatigue, where you push hard, recover briefly, then push on again.

Why “It’s a swift kick in the metabolism that’ll also build mental strength,” says Eastham. “After the last set, ask yourself if you could have gone any harder. If the answer is yes, do another sprint and a final set of ten burpees. You’ll do better next time.”

FEBRUARY 2017

MEN’S FITNESS

79


5-4-3-2-1 knock-off The aim Full-body power endurance How First, do these moves in order ● 50 squats ● 40 alternate jump

lunges ● 30 pushups ● 20 squat thrusts ● 10 burpees ● 150m run

Then knock off the 50 reps and repeat the rest (40, 30, 20, 10, run), then knock off the 40 reps and continue until you’re done. Why “You might hit the first round fast, but this one will cook you,” says McKenzie. “It’s a lot of volume, done in quite a sneaky way.”

TO GET MOTIVATED, PICK A SHORT, SHARP ALL-OUT CHALLENGE AND DO IT FAST

Challenge yourself ■

Without the hustle and clanging of a well-attended gym, it’s occasionally difficult to get motivated for a “traditional” sets/reps/rest workout. The solution? Pick a short, sharp all-out challenge, get it done as fast as possible and go home. The three here, assembled by strength coach and bodyweight specialist Andy McKenzie, will keep you going even if your only audience is a confused pensioner and a dog. THE MOVES

Chasing your tail

Why

The aim

and one straight-arm burpee (no need to drop into a press-up for this bit) ● Next, do 19 pushups and two burpees. You can see where this is going, right?

“This will teach you to keep your arms straight and your core strong on the burpee element,” says McKenzie. So once you’ve stripped off the fat, you’ll have a six-pack to be proud of underneath. If you can’t do 20 pushups in the first round, or you find that you’re fatigued after just a couple of rounds,

80

FEBRUARY 2017

High-speed fat loss How ● Do 20 pushups

MEN’S FITNESS

start by doing ten or 15 pushups in the first round. Then add an extra rep each time you do the workout until you get to 20 reps. Try to beat your total time each time you do it.

Nasty 45s

Why

The aim

“Those short rests get harder and harder to stick to,” says McKenzie. “But if you can manage it, you will build do-anything resilience that’ll serve you anywhere.” To provide extra motivation, make a mental note of how many reps you complete in each 15-second period and log them in

Mental strength How Do the below in order and repeat for 15 minutes ● Squat thrust 15sec ● Bear crawl 15sec ● Flat-out sprint 15sec ● Rest 45sec

the rest periods. You may be feeling shattered but you’ll get a boost from knowing that you beat your previous best score. ■


PL AY W IT H G O O D VI BES SENSE PRO M A X W

L I G H T PROTEC T I O N On easy trails, a light shoe extends the journey. Less protection means more sensations. Go with the flow.

G R E AT FI T The SensifitTM and Ortholite ® EndofitTM technologies are our shoe’s equivalent of a hug.

CO M F O RTA B L E R I D E A stack of technology keeps your feet in shape and the shocks at bay. Opal Technology and 17mm of Energy Cell+ foam reduce fatigue: long may you bounce.


running

“The arena in which ultras take place is so fascinating,” says Ian Corless, author of Running Beyond, an inspirational new book exploring long-distance off-road races. “There is something primitive about covering huge distances on foot. I like that. I also love that ultras can provide an opportunity for anyone to take part. The speed is always slower, certainly for those near the back, than shorter races.” It’s true. But don’t be fooled into thinking that they’re easy — they’re not. They are, however, worth the effort because you get to yomp through incredible scenery as in the three races on the following pages, which are all detailed in Corless’s book. Suitably motivated? Then use his tips to start going long.

82

MEN’S FITNESS

FEBRUARY 2017


wild

M A R AT H O N T I C K E D O F F YO U R F I T N E S S C H A L L E N G E L I S T ? T H E N G E T I N S P I R E D B Y T H E S E E P I C U LT R A S — A N D TA C K L E O N E W I T H E X P E R T A D V I C E F R O M LO N G D I S TA N C E G U R U I A N C O R L E S S .

FEBRUARY 2016

MEN’S FITNESS

83


Hardcore

Dragon’sBack W H E R E WA L E S , U K D I S TA N C E 3 0 0 K M T O TA L A S C E N T 1 6 , 0 0 0 M FASTEST TIME JIM MANN 4 0:08:03

The first Dragon’s Back Race in 1992 was a real doozy. Starting in the north of Wales at Conwy Castle, competitors travelled down the toughest mountainous spine of Wales over several days and finished in the south at Carreg Cennen Castle. A leg-destroying journey of 300km with 16,000m of vertical gain, all while navigating your route using a compass and map. The race was so punishing it took place only once. It became infamous, and the mere mention of its name made the most experienced ultra runner shudder.

That is, until 2012, when Englishman Shane Ohly, an experienced mountain runner, broke a 20-year hiatus and revived the event, sticking to the original, mind- and body-crushing format. The Guardian newspaper called it “one of the world’s most challenging races… It fills even the hardest runners with awe.” However, in the period between the first and second races, the sport of ultra running had changed markedly. Further, tougher, more vertical, gnarlier — use the word “hardest” to describe a race and runners would now flock to sign up. The once-intimidating reputation of the Dragon’s Back Race had become a serious calling card for 21st Century runners intent on pushing the limits of pain and endurance. 84

MEN’S FITNESS

FEBRUARY 2017

IN AT THE STEEP END

Day one is one of the best days you could ever experience in mountain running. Its 49km route takes in all the Welsh 3,000s — 15 peaks over 3,000ft (914m) in succession on a route totalling 3,823m of vertical gain, as well as the exposed knife-edge ridge of Crib Goch. It would make a great stand-alone race — and in fact it does, in the form of the V3K, a Skyrunning UK race that takes in much of the same route. However, V3K participants run for one day, rest and then go home. No such mollycoddling on the Dragon’s Back. It’s followed by four long, torturous days that make the hardiest competitor question his sanity. Wales may not have peaks that soar

thousands of metres high like the Alps or Pyrénées but what makes Welsh mountains so tough is the relentless rollercoaster of highs and lows, combined with unpredictable and often boggy ground. The weather is a huge factor, and the runners’ ability to navigate the fastest and most logical route is a key element of the race. The route is often off-piste, far removed from the groomed trails of, say, the Ultra Trail du Mont-Blanc in France. Multiple days of relentless climbing and descending, harsh terrain, selfnavigation, lack of sleep, frequently poor visibility and daily distances of 50km or more… At some point every runner asks themselves: “WTF am I doing here?”


What bloody view! Wales may have some lovely scenery but it’s the last thing on these runners’ minds.

LASTING THE DISTANCE

Only 30 people completed the 2012 edition. When it was staged again three years later 300 applied, but only 144 were accepted due to strict entry criteria, of whom 128 made the start line. And in the end only 65 completed the journey, a failure rate of 50%. In the original 1992 race, Brit Helene Whitaker showed the men a thing or two, finishing first with co-runner Martin Stone, and 2015 had the potential for another female triumph as Jasmin Paris led for much of the race. She eventually placed second overall, followed by Scotsman Konrad Rawlik in third position. Race victory went to the

Englishman Jim Mann, who finished a whopping 90 minutes ahead of the field. It’s fascinating to see how racers change from day to day. The race is full of highs and lows, and not just in the mountainous sense. Some found increased strength from the process, realising that the mind was actually the supreme endurance tool and not the legs or the lungs. For others, their mind became exhausted from the full-on concentration required to navigate the fastest way to the line. Competitor Mike Evans describes his experience vividly. “What a journey. Cut off from the world, no social media, no showers, just living in the wild with a group of equal enthusiasts. It is impossible to explain how tough, how mentally and physically challenging it

was, but also how spiritual it has been.” The Dragon’s Back Race now has a reputation as one of the races to do — and Ohly has pledged to hold it every other year, so there are no guessing games about when the next one will be. Will you be there? For more info visit berghausdragonsbackrace.com

Dragon’s Back is a mind- and bodydestroying journey of 300km with 16,000m of vertical gain, all while navigating your route using a compass and map. FEBRUARY 2016

MEN’S FITNESS

85


The Ice Trail Tarentaise traverses glaciers and summits like the 3,386m Aiguille Pers.

86

MEN’S FITNESS

FEBRUARY 2017


Scenic

Ice Trail Tarentaise W H E R E F R A N C E D I S TA N C E 6 5 K M T O TA L A S C E N T 5 , 0 0 0 M FA S T E S T T I M E F R A N C O I S D ’ H A E N E 0 8 :1 6 : 3 5

Starting and concluding at the beautiful mountain retreat of Val d’Isère in the French Alps, the Ice Trail Tarentaise in many respects personifies what Kílian Jornet — probably the world’s best-known skyrunner — has been pursuing throughout his career. If alpinism is high-speed mountaineering, skyrunning is high-speed alpinism, doing away with any clutter that might prevent you from moving at a pace. This is a race that involves traversing glaciers and ascending and descending summits like the 3,386m Aiguille Pers, and takes in some of the most iconic mountain landscape found anywhere in the world.

Although this region is closely associated with the Tour de France, and the route includes the highest paved mountain pass at the Col de l’Iseran (2,770m), which has been included in the Tour multiple times, there are no bicycles to be seen on the Ice Trail. Instead there are ropes, ladders and way markers to assist the competitors — but with more than 60km of the race route above 2,000m altitude, a highest point of 3,653m at Grande Motte, other peaks over 3,000m and around 5,000m of ascent and descent altogether, you can guarantee that not all those who line up at the start will see the finish. WEATHER THE STORM

Cold comfort. Running on snow is a bit like running on sand: pretty damn hard.

It’s such a tough race, in fact, that the inaugural event didn’t even take place. It was due to be staged in 2011, but severe weather left the organisers with no choice but to cancel — only the safer 32km “Altispeed” race was run, won by Damien Vouillamoz in just over 3½ hours. The 2012 edition was eagerly anticipated after the shortened version whetted many racers’ appetites, and despite (again) initial weather concerns, the race went ahead. François D’Haene and Anne Valéro were the winners, with times of 8hr 16min 35sec and 11hr 20min 13sec respectively. Despite the technical demands of the race, the challenging terrain, the high altitude, the snow, the ice and extreme difficulties, the race has continued to attract a shitload of runners. It’s easy to understand why — to climb Grand Motte, for example, from the lower altitudes in one push is a pure, adrenaline-charged experience. At the summit, the challenge changes as, with the help of light crampons, participants traverse a glacier, with extreme danger lurking either side. French trail runner Fabien Antolinos, twice winner of one of the France’s most prestigious trail races, the Grand Trail des

Templiers, articulates the event’s specific attractions. “The Ice Trail Tarentaise is a race of pure happiness. To travel in high mountains in running shoes and not boots, moving from summit to summit in an often wild and organic way… it is magic. The highest trails in Europe offer a challenge for any runner, especially when moving as fast as possible and with less oxygen because of the altitude.” BREAKING THE ICE

Depending on the year and the conditions, the race can offer varying challenges of terrain and body-climate control. The upper slopes of Grand Motte will almost certainly be covered in snow, but the lower peaks and valleys can be clear — or they can be icy. This was the case in 2013, when deep snow and ice made the paths treacherous work, and for many it exemplified a true mountain race. In contrast, the 2015 edition saw only minimal snow and ice, creating a very different race with only one thread of continuity: incredible beauty, views and landscapes. In 2015, the race had the honour of hosting the Skyrunning World Championships, which meant runners travelled from all over the world to run, climb and traverse the alpine slopes, trails and mountains of the Tarentaise valley. Luis Alberto Hernando of Spain and Sweden’s Emelie Forsberg were crowned champions in the male and female categories. Owing to a dispute with Val d’Isère, the 2016 Ice Trail Tarentaise was run on a different course that some say is even harder. One thing is for sure: the extreme challenge that has made this region an adrenaline junkies’ playground will continue to inspire skyrunners to take part in one of the great ultra races. For more info visit icetrailtarentaise.fr

FEBRUARY 2016

MEN’S FITNESS

87


Rugged

Matterhorn W H E R E S W I T Z E R L A N D D I S TA N C E 4 8 K M T O TA L A S C E N T 3 , 6 0 0 M FASTEST TIME KÍLIAN JORNE T 0 4:4 3:0 6

Located 1,600m above sea level, the picturepostcard mountain resort of Zermatt is a town of contrasts. Tourists flood in to trawl the streets, shop and snap photos of the Matterhorn looming high above, while among them hardcore mountaineers head upwards with packs, ropes, crampons and ice axes. It’s also the start and finish of the Matterhorn Ultraks race, a 48km skyrunning race with 3,600m of positive and negative gain.

IN AT THE STEEP END

The race offers wild, expansive space and dizzying climbs, while the lone peak of the Matterhorn provides an everpresent backdrop, raking the sky above the runners with its majestic beauty. The Ultraks is renowned for its tough opening kilometres: from the start it immediately heads skywards, to Sunnegga at 2,260m and then down to 2,000m beore swinging up to the race’s highest point, Gornergrat, at 3,130m. This brutal 14km stretch is arguably the hardest opening of any race anywhere, and those opening stages can be decisive in determining who crosses the finish line first. Megan Kimmel from the US ran hard from the gun in 2015, setting the pace 88

MEN’S FITNESS

FEBRUARY 2017

against a world-class field. “Any time you get the rhythm in the up, the down or the flat, the body is abruptly put into one of the other actions,” she says. “It is steep enough to grind you to a walk on a lot of the uphill, and has fair bits of technical descent.” A 1,000m drop from Gornergrat is broken by a small climb at Riffelalp, followed by the 1,880m Furi at 24km. Two short sharp climbs come next, the first to Schwarzsee at 2,583m and then, after a critical drop down to 2,200m, another 500m-plus climb. As Kimmel notes, these can be defining moments in the race, as the efforts from the brutal first section can leave legs struggling. “I was comfortably leading the race for 30km,” she recalls. “When I say comfortable, I mean it

seemed fairly effortless in a racing sense. I was moving with the terrain on the uphills and I was holding back on the descents, because it was a long race with a lot of transitions.” Then, suddenly, she was “just empty. I couldn’t drink enough to satisfy my thirst and I couldn’t get the gels down my throat. The three big 600m climbs were never-ending… My discomfort was deep-seated and my mind quickly shut off. My lead was enough to delay being passed until about 38km, but the whole time between 30 and 38km — which is probably an hour on this course — I was wondering how could I feel so miserable while winning a race.”


The best Aussie ultras Push it to the max with these local races.

Oxfam Trailwalker April 7-9, 2017, Melbourne ■ Held in Melbourne, Brisbane, Sydney and Perth throughout the year, the Trailwalker is a fourperson team event over 100km and 48 hours that raises money for charity. trailwalker.oxfam.org.au

Big Red Run June 24-29, 2017, Birdsville, Qld ■ A 250km stage race, starting and ending at the Birdsville Hotel on the edge of the Simpson Desert. You will have to complete five marathons in the dusty outback over six days. bigredrun.com.au

Harsh and definitely not fair . With its brutal opening section, climbing from 1,600m to 3,130m in 14km, the Ultraks is one of the toughest ultras.

Run Larapinta Stage Race August 11-14, 2017, Alice Springs, NT FEARSOME FINISH

With around 13km to go, the runners begin the gradual descent to Trift. After a final 200m burst upwards, a fast and furious drop of almost 1,000m over a distance of 6km leads the pack to the finish line in Zermatt and the assembled crowds. But the final stages in 2015 brought no relief for Kimmel, who a few weeks earlier had won the Dolomites SkyRace. After leading the women’s race for more than three-quarters of the course, she was overtaken by the chasing pack and sadly ended with a DNF (the victory went to the previous year’s winner, Stevie Kremer). The Ultraks is an essential lesson in the requirements of skyrunning.

You need not just speed on the brutal ascents, but a true head for fast descents. Besides this, racing is often a psychological journey as much as physical experience, and Kimmel says this was what proved her undoing. “I was exhausted — I am sure I needed more water and calories — but I think really I just wasn’t mentally prepared.” It’s a telling example of the extreme challenge that faces each runner on the start line. Happily, Kimmel was better prepared in 2016 and won the race in 5hr 25min 15sec. Marc Lauenstein of Switzerland was victorious overall with a time of 4hr 47min 1sec, only four minutes outside the race record. For more info visit ultraks.com

■ A four-day, four-stage trail race along sections of the Larapinta Trail in the MacDonnell Ranges. The long course is 20-45km/day, the short course is 11-30km/day. rapidascent.com.au/

Surf Coast Century September 9, 2017, Anglesea, Victoria ■ Choose from 100km and 50km ultras, then leg it below towering sea cliffs, along remote beaches and through the wildflower hinterland on a twisting single track. rapidascent.com.au/ FEBRUARY 2016

MEN’S FITNESS

89


On a mission

Going long Use advice from ultra expert Ian Corless to go further than you’ve ever run before.

Be kind to yourself ■ If it’s your first ultra, make things as easy and enjoyable as possible. “Pick a race in a great location that has a reputation for good organisation,” says Corless. “Pick a distance that will test you but isn’t so off-the-scale it becomes intimidating. For example, if you have run a marathon, a 50km or 80km race would be a logical step. Finally, incorporate a holiday or some downtime into your race trip.”

The only way is up... ■ It doesn’t matter where

Bossing the bush. The Oxfam Trailwalker runs over 48 hours and 100km.

Outback adventure. Show the Simpson Desert who’s boss in the Big Red Run.

90

MEN’S FITNESS

FEBRUARY 2017

or how long your race is, you can be sure of one thing: it will involve some steep inclines. “Climbing is a skill and to do it well takes practice,’” says Corless. “First, get low and take small steps using your hands on your knees to help build momentum. The alternative is to use poles (make sure they’re not too long). Both techniques require practice, and which technique is preferable depends on the individual. My advice is learn both techniques because some races don’t allow poles.” This means targeting your legs in training. “Use hill repeats — and lots of them,” Corless says. “In addition, work on leg strength and core strength. In particular, your achilles and calf muscles take a great deal of pressure when climbing. Also, your lower back can really feel the pressure of long sustained climbs. Races often require well over an hour of climbing at a time. If you don’t live near hills that can replicate that, use a step machine in the gym and a treadmill set at a steep incline.”

...except when it’s down ■ Running downhill is easy on a gentle decline. Sadly those are few and far between in ultras. “Descents are all about agility, foot-to-eye coordination and reading the terrain,” says Corless. “A runner should be looking 2-3m ahead and planning where his feet will go — that way they can keep a good pace. If you’re only looking as your foot lands, you’ll be constantly braking.” The right kit and technique are even more important on the descents. “Have the correct shoes for the terrain — protection and grip is essential when running downhill. As for the technique, lean forward and let go. The best descenders do not think about fear.”

Bring the pain ■ If you hate the idea of suffering, ultra running isn’t for you. “There is a great saying in ultra running that when someone says, ‘I feel good!’ the response is, ‘Don’t worry, it won’t last long!’ If you run long distances, one thing is guaranteed: you are going to have low spots,” Corless says. “That’s one thing that makes ultra attractive to people — it’s about how you get through it. The best ultra runners are often as strong in the mind as they are physically, if not stronger.”

Running Beyond by Ian Corless is available from amazon.com


The right stuff

Gearing up You don’t want to be stuck in the middle of the bush in your first ultra complaining that your shoes hurt and your tracker doesn’t work. Here’s the kit you need... 2

Running light. The Ultra Pro vest tips the scales at only 180g.

1

3

4

5

1) CamelBak Ultra Pro Vest 2) ioMerino T-shirt

3) Polar M600

You don’t want to be weighed down when you’re off-road. The Ultra Pro vest weighs only 180g, has front and rear storage compartments, and adjustable straps combined with a breathable 3D vent mesh.

You’ll never get stranded in an ultra again. The Polar M600 features a GPS tracking system, two-day battery life and heartrate monitor to enable you to get the best out of your running experience.

$189.95, camelbak.com.au

Premium Australian merino thermal clothing keeps you cool when it’s warm, and warm when it’s cold, so wet or dry, you’ll stay comfortable for longer in all sorts of conditions. This T-shirt is Ultra Trail Australia-compliant. $80, iomerino.com/

$$499, polar.com/au-en

4) SiS GO Isotonic Energy Gel Over a gruelling ultra you need extra energ y to fuel your tired muscles. This excellent isotonic formula allows the gel to empty from the stomach quickly as no fluid is needed to dilute it, providing fast energ y.

5) Salomon Sense Pro Max Rugged trails require a lighweight shoe with good grip and cushioning. The Salomon Sense Pro Max weighs only 290g and has midsole inserts to reduce vibrational shock and minimise fatigue. salomon.com/au

$45, scienceinsport.com

FEBRUARY 2016

MEN’S FITNESS

91


THE FA S T - C A S UA L LU N C H

2016

PUT IT IN A GRAIN BOWL

2016 was a great year in food trends: Poké went mainstream, Nordic sandwiches became all the rage, and just about everything was served in some form of bowl. So what are the amazing, hearty, healthy and delicious dishes that are going to dominate next year? We’ve got them all here. And we hope you’re very, very hungry.

■ We like grains. We like bowls. We like piling things on grains in bowls. But we went a little overboard in 2016, when the grain bowl became ubiquitous and topped so haphazardly it was like going to Ben & Jerry’s after a few drinks. Our 2017 grain bowl message: Keep it simple.

BY NILS BERNSTEIN P H O T O G R A P H S B Y C H R I S T O P H E R T E S TA N I

How toeat


2017

PUT IT ON A STICK

■ This isn’t exactly a tough sell. Many of our favourite foods are on a stick: kebabs, Thai satay, yakitori, pluto pups, ice blocks, roasted marshmallows. So the fact that chefs are putting everything from French toast to chicken and waffles on sticks is fantastic news. Pro tip: If you’re doing beef skewers, soak them in soy sauce for an hour before grilling. It’s a great marinade, and it will also prevent wooden skewers from catching fire on the grill.

now!


IT WAS A C R A Z Y Y E A R. And no, we’re not talking about politics. We’re talking about food. If you dined at any progressive foodie haven in the past 12 months, you likely faced countless warring trends: either small plates with small portions or huge plates with gargantuan shareable dishes, like whole suckling pigs or porterhouses for four. The ingredients may have been “hyperlocal”, foraged from the garden next to the parking lot, or sourced from far-flung, newly hot places like Israel, Peru or the Philippines. Even water — the most basic of life’s essentials — changed. Forget flat or sparkling: Last year’s H20 came from coconut, cactus, maple or birch trees. Regardless, 2016 still proved to be a banner year for healthy eating. It was the year we kicked up our oatmeal, grass-fed beef became the norm, low-alcohol cocktails shed any lameness, and lots and lots of whole grains were everywhere you looked. And as excited as we are to single out our favourite dishes of the year, we’re equally as psyched to introduce to you the new of foods that are going to make your taste buds explode in 2017. So, guys, put your feedbag on. Because it’s time to eat.

SEAFOOD DISH

2016

2017

POK É

K I N I L AW

We can’t vouch for all Hawaiian food (no Spam, thanks), but poké (pronounced POH-kay, which means “to section, slice or cut”) — raw fish (usually tuna) tossed with Asian flavours — is simple, hearty and incredibly delicious. Just combine cubes of raw, best-quality tuna with sweet onion, scallions, garlic, soy sauce, sesame oil, chilli flakes and good salt. Done.

Kinilaw is made with everything from oysters to goat meat. It’s an unexpected way to prepare your favourite protein with minimal fuss: Raw fish or meat is doused with cane or coconut vinegar, mixed with onion or shallots, ginger, chilli peppers, various fruits and/or vegetables, and maybe coconut milk, and left just 15 minutes or so.

94

MEN’S FITNESS

FEBRUARY 2017


SANDWICH

VADA PAV IS LIKE A VEGGIE BURGER, ONLY FRESH AND VIBRANT.

Changing of the Guard 2016 was a breakout year for all your favourite add-ons, such as cauliflower, eggplant and the unfortunately named “pulses”. What’s up next?

2017

2016

PROTEIN SUBSTITUTE

Eggplant You rarely hear “eggplant” without the adjective “meaty”. It’s best in thick grilled slabs in an Asian marinade.

Jackfruit The fresh fruit is intimidating, so buy it frozen or canned in brine (not syrup) and sauté it a bit before using.

O B S C U R E C U T O F M E AT

2016

Pork Belly We’ll always love it because it gives us bacon. But in the wrong hands, pork belly is a greasy diet buster.

LETTUCE WRAP In 2016, carb-fearing guys started wrapping everything they used to wrap in a bun or tortilla, in lettuce leaves. It’s a nice idea — some of us think the bland bun detracts from the more flavourful meat and fillings anyway — but it kind of negates the point if you just end up eating more chips.

Budget Beef Chuck, skirt and sirloin cap are popping up on lots of menus. They’re lean, with great texture and flavour.

V E R S AT I L E V E G E TA B L E

Cauliflower Cut into thick “steaks” or mince into “rice” (and everything in between).

Cucumber Salt before cooking to infuse flavour and remove some of the moisture.

GRILL SIDE

CHEF’S TIP!

Quinoa Salad Quinoa is a terrific grain, but in 2016 quinoa salads started feeling like the generic pasta salads of picnics past.

Mexican Corn Served with a little mayo, cheese, lime and chilli, it’s our favourite Mexican snack this side of the border.

Food St yling by Michelle Gat ton/Stockland Mar tel; Prop St yling by Carla Gonzalez-Har t

H E A LT H Y T R E N D W I T H A N U N F O R T U N A T E N A M E

2017

VA DA PAV This Indian street snack is a spiced potato fritter on a bun. Think veggie burger, but fresh and vibrant, not dull and pasty. Says chef Vijay Sadhu: “ We called them Desi Burgers and would buy them from street vendors. They’re great with mint chutney.” To further lighten it up, use thin slices of whole-grain bread…or hey, wrap it in a lettuce leaf!

“I’m Portuguese, but my wife is of Indian descent, and we make vada pav regularly at home,” says restaurateur Rick Di Virgilio, “It’s a wonderful alternative to a burger slider and so complex in flavours. We cut the potato with mashed chickpeas and herbs, similar to falafel. It’s a great happyhour snack with a glass of rosé!”

Pulses Including beans, peas and lentils. So let’s call ’em beans, peas and lentils!

Blue-Green Algae Doesn’t “spirulina” sound better? We sure think so.

TRENDY FRUIT

Pomegranate They’re nutrient powerhouses, but they can be hard to find year-round, and the seeds are a hassle to remove.

Yuzu This Japanese citrus has an aromatic rind and a tangy juice that calls to mind lemon or grapefruit.

“ S AV E T H E E A R T H ” F O O D

Scraps Kitchen refuse, like bread from juicemachine pulp, casseroles of kale ribs, and frying fish bones as a snack.

Ugly Produce Those battle-scarred fruits and vegetables no wants to buy so they end up in the garbage. What a waste!

DRINK

Cider 2016 was great for both hard and non-alcoholic apple drinks. We’re game to retire the former.

“Golden Lattes” A chai-like combo of fresh or dried turmeric and nut-based milk, they’re both nutritious and satisfying.

FEBRUARY 2017

MEN’S FITNESS

95


B R E A K FA S T

2016

2017

AVOCADO TOAST

J I AN B I N G

We love mashed avocado on toast as much as the next guy, but its overwhelming ubiquity, especially on brunch menus (and on Instagram, where avo-toast documentation has become a competitive sport on Instagram), makes us wish people would remember the other tempting forms that openfaced sandwiches can take (like Danish smørrebrød). But let’s be clear: This isn’t to say we won’t keep piling smashed ripe avocados on bread.

Hailing from China, jianbing — a huge crepe with egg cooked onto it, folded and stuffed with herbs, vegetables, pickles and sauces — is starting to find its way to street corners around Australia. “Jianbing is one of the most perfect Asian sandwiches, and it’s good any time of day,” says restaurateur Gregory Gourdet. “ When you make it yourself, have fun with fillings — pork, duck, eggs — and garnish with hoisin and chilli sauces.”

Get Lost! The 2016 Food Hall of Shame

Rainbow food ■ Tie-dyed bagels and psychedelic tortillas? What are you, a third-grader? Cheetos in and on everything ■ Leave poor Cheetos alone. Savour them in small amounts, unadorned, with an icy beer. Deep-fried cheese curds ■ Eat cheese and deep-fry things. But don’t deep-fry cheese. Ever.

Are you on drugs? No, but you’re probably going to get fat.

KFC Double Down ■ An awesome concept: bacon and cheese inside two chicken fillets, but it contains 125% of your daily salt needs. Pumpkin spice ■ Pumpkin-spice lattes and the like don’t actually contain any pumpkin. Spam ■ We’re all for Hawaiian food, but this “canned precooked meat product” isn’t coming anywhere near our shopping list, “comeback” or not. Bacon in everything ■ Bacon is like that annoying office colleague who can’t help but to shout everyone else down: It dominates the conversation, and you’re absolutely sick of it by the end.

96

MEN’S FITNESS

FEBRUARY 2017

GUY SALAD 2016

SAL AD I N A JAR We’re all for anything that gets guys to eat more salads. Layering ingredients in a jar so lunch involves nothing more than a quick shake is a brilliant idea that was everywhere in 2016 (including stores hawking “salad jars”). Just put the dressing and other “wet” ingredients at the bottom, then hearty ingredients like broccoli, carrots and beans as Layer 2, so everything above it doesn’t get soggy. 2017

QUICK KIMCHIS Most of us know kimchi as a spicy, stinky fermented cabbage. But this Korean condiment comes in many shapes and forms, including noncabbage, nonfermented versions that are closer to salads, made with a range of herbs, vegetables and even fruits. These are actually the most traditional kimchis eaten in Korea in the spring, and local chefs are catching on. Chef Todd Kelly serves several quick kimchis. “I love their adaptability. You can use almost any healthy ingredients and combine them to accommodate any dish or sandwich — or just eat it on their own.”


DESSERT

2016

2017

SAVOURY WITH SWEET

PAV LOVA

Salt on chocolate: Delicious not disappearing anytime soon. It doesn’t always work (parsnip ice cream?), but incorporating savoury ingredients like carrots, beetroot and pumpkin into desserts can have tasty — and nutritious — results. Salt can actually accentuate sweetness (try a tiny bit on a grapefruit), and balancing tart, spicy and savoury elements is key to a complex dessert and was a big success among chefs in 2016.

This fruit-topped meringue dessert is overdue for its major moment. Sydney chef Guy Turland of Bondi Harvest says: “Pav is super-simple to make, versatile and packed with flavour. It’s textural, with crispy meringue on the outside that’s light and fluffy yet a little sticky in the center, all topped off with some seasonal fruit and yoghurt. It’s a healthier option, too: The main ingredient being egg whites makes it high in protein, low in fat and gluten-free.

PA S TA

Hipster styling trends that need to die 2016

ANCIENT GRAIN PASTAS

Meals served on boards

Deconstructed coffee

Freak milkshakes

WHY

WHY

WHY

■ Ripping into a slab of animal flesh served on a wooden board with a carving knife might make you feel like a lord, but in our experience the trendy presentation often masks poorly cooked food. What next — bangers and mash served in a plant pot?

■ Hot water, milk and espresso plonked in front of you in three separate beakers so you can serve yourself. WTF! Do your damn job, baristas and stop trying to impress trendy hipsters with pointy beards.

■ What’s wrong with an oldfashioned vanilla and malt milkshake? The show-off “freak” combines milk, gooey cake, biscuit chunks, lashings of cream and topping — a one-way ticket to Type-2 diabetes if ever there was.

So-called “ancient grains” like einkorn, kamut and farro — so called for being relatively unchanged from their ancient form, unlike most commercial wheat — have a permanent place on our tables, along with quinoa, barley, buckwheat and other nutritious whole grains. Pasta from these grains can be fantastic, and the quality of the storebought versions has become so good, there’s no reason not to buy whole-grain pasta. 2017

VEGETABLE PASTAS You may have heard of “spiralising” or “ribboning” — veggies like beetroots, carrots, zucchini and broccoli cut or shaved into pastalike strands. (You might also have heard of “zoodles”, ie, zucchini noodles, but let’s pretend you haven’t.) These can evoke a comforting pasta vibe with the right sauce (pro tip: Use a ton of parmesan cheese), and spaghetti pumpkin even has a pasta texture built right in — it separates with a fork into spaghetti-like strands when cooked.

FEBRUARY 2017

MEN’S FITNESS

97


yo ur go al s. .. ac hi ev e to H ow

...by doing less!

Did you nurse a big hangover for some of the festive season? There’s a reason you didn’t take five aspirin for that headache: two will get the job done, and more might trigger unwanted side effects. That’s the concept of the Minimum Effective Dose applied to medicine, but it also works with training — if your aim is to lose fat, add lean muscle or simply get healthier, training until your testosterone levels drop and cortisol cranks up can be counter-productive. Sure, if you’re planning to run the Marathon des Sables then you’ll need more hours on the road, but the game’s the same: do the minimum you need to get the results you want. So how do you identify your MED? Read on to find out just want you need to achieve your fitness and health goals.

98

MEN’S FITNESS

FEBRUARY 2017


The good news is training smarter and reducing time in the gym can increase gains.


Eating six to eight palmsized portions of protein is sufficient for muscle growth.

NUTRITION F O R G E T C A L O R I E C O U N T I N G A N D N U T R I E N T T I M I N G — T H E B I G G E S T R E S U LT S C O M E F R O M T H E M O S T B A S I C C H A N G E S

Get enough protein

Go unprocessed

Find your vitamin balance

...and do this most of the time

According to research published in the Journal Of The American Medical Association, the bare minimum you need to avoid losing muscle is 0.36g per kilo of bodyweight — but to build, you’ll need more. Forget grams, and think hands. “For most men, we recommend six to eight palm-sized portions of protein-rich foods a day,” says Brian St Pierre, a performance nutritionist. “That’s items like poultry, beef, pork, fish, eggs, cottage cheese, Greek yoghurt and protein powders. A mix of lean sources and less lean — think eggs, pork chops, steak — is sensible. That provides all the protein you need.”

“There’s a lot more to health than just your macronutrients — protein, carbs and fat,” says St Pierre. “You depend on appropriate amounts of vitamins and minerals to live, and especially to thrive. Technically, you don’t need phytonutrients from vegetables, fruits, wholegrains, nuts and legumes, but they do wonders for your health, recovery and overall vitality.” As a basic rule, aim for six to eight fist-sized portions of veg daily – but if you’re not even getting close, bear in mind that a UCL study found that anything above one portion a day reduces the risk of cancer and heart disease.

Not all vitamins are created equal. The fat-soluble kind (A, D, E and K) can be stored in your liver and fatty tissues, and that means you don’t need them all every day. However, their water-soluble brethren (C, the B vitamins and folic acid) will come out in your urine if you’ve got more than you need. Our suggestion? Get both kinds daily by rethinking your breakfast: chop up half a capsicum, fry it in coconut oil, then toss in two eggs and scramble the lot.

“How consistently you should stick to this, and particularly how much of your intake should be from minimally processed whole foods, depends on your goals,” says St Pierre. “To be reasonably fit, healthy and lean I’d recommend shooting for around 80% of the time. Want to get really lean? Shoot for 90% or more. If you’re OK with being a little softer, and have more flexibility, 70% should do it.”


TRAINING T H I N K S H O R T A N D H A R D O R L O N G A N D U LT R A - E A S Y — Y O U R D A Y S O F T R E A D M I L L S L O G G I N G A R E O V E R

Gofor thetriple

Three gym sessions per week of 45-60 minutes is enough.

“For normal men, three gym sessions a week is likely to be enough — and will probably be more effective in the long run, as it’s more sustainable, more enjoyable, more flexible, and allows you to participate in other activities,” says St Pierre. “For most people, 45-60 minutes is enough. Foam roll for five minutes, warm up for five minutes, lift for 30-40 minutes, and finish with conditioning work — HIIT, rowing, loaded carries, sled pushes or kettlebell circuits — for five to 15 minutes.”

Setaminimumexecution “EVER WALK IN THE GYM AND GET FED UP AND LEAVE?” ASKS PHYSICAL PERFORMANCE COACH JOSEPH LIGHTFOOT. “IT HAPPENS TO US ALL, BUT DECIDING ON A MINIMUM LEVEL OF EXECUTION MEANS YOU CAN SALVAGE THAT DAY AND MAKE SOMETHING OF IT. IF YOU’RE REALLY PUSHED FOR TIME, PICK ONE EXERCISE AND DO IT TO THE BEST OF YOUR ABILITY.”

Set a time limit

Stay active

■ “I find that when people are short on time their workouts can actually be better, even though they’re shorter,” says Lightfoot. “The easiest time to cut out is the dead time. You can waste more time than you think doing nothing. If you’re tight for time, be smart with your supersets: pair walking lunges with chinups, rear foot elevated split squats with landmine presses, or farmer’s walks with pushups.”

■ Low-intensity activity is your secret weapon: it’ll burn a bit of extra fat with minimal stress on your body, keeping cortisol and overtraining in check. “Try and remain active on most days of the week — take the dog for walks, play with your kids, do a yoga session

MOBILITY

with your partner,” says St Pierre. “You can’t and shouldn’t go ‘beast mode’ all the time, especially once you’re over 35. A nice mix of intensities produces the best overall results.”

A broad mix of workout intensities produces the best results overall — you don’t have to go ‘beast’ mode all the time.

NO TIME FOR THE FOAM ROLLER? DO YOUR MOBILIT Y WORK BETWEEN OTHER EXERCISES

After pullups… the Spider-Man reach

After pushups… the wall slide

After squats… the “no money” drill

Take a big lunge forward to stretch your hips. Plant both hands inside your lead foot, then twist towards the ceiling and reach up with one arm. On the next step, switch to the other side.

Stand with your back against a wall with your hands up, elbows and forearms against the brickwork. Slide your arms up, then down, maintaining contact with the wall without arching your back.

Stand up straight with your arms out in front of you, palms up. Then rotate your arms out to your sides — the “no money” gesture — to stretch your pecs and strengthen your external rotators.

FEBRUARY 2017

MEN’S FITNESS

101


SUPPS D O N ’ T B E T H E G U Y I N H A L I N G A H A N D F U L O F P I L L S B E F O R E B R E A K FA S T. T H E S E A R E T H E T H E S U P P S YO U N E E D

Fish is the only real source of EPA and DHA in our diet.

EPA/DHA:500mg Let’s face it: you aren’t eating enough fish. “These omega 3 fatty acids have strong antiinflammatory properties which can help neutralise the damage caused by training. Fish is the only real source of EPA and DHA in the diet — vegetarian sources of omega 3 are poorly converted to EPA and DHA,” sports nutritionist Aaron Deere says. “Government health authorities currently recommend two servings of oily fish a week to obtain the necessary amount, but only 10% of the Australian population currently manages that.” Take capsules or oil daily, aiming for 500mg.

Magnesium:600mg THE BIG “M” IS THE GO-TO MINERAL FOR RELIEVING MUSCLE ACHES AND SPEEDING UP RECOVERY AFTER HARDCORE GYM SESSIONS. IT’S ALSO TOPS FOR PREVENTING THOSE LATE-NIGHT CALF CRAMPS WHICH CAN TOTALLY WRECK SLEEPING PATTERNS. BUT MORE THAN 600MG CAN LEAD TO DIARRHOEA AND ABDOMINAL CRAMPING, SO KEEP IT IN CHECK.

Vitamin D: 600IU ■ Just because the sun is shining doesn’t mean you’re getting enough. An estimated 31% of adults in Australia have inadequate vitamin D intake. Often it’s because they work in offices or have gone overboard with sunblock. If you can’t get out for two mid-morning or mid-afternoon 10-minute walks in the sun (arms uncovered) per day in the summer, you need to ramp up your vitamin consumption.

102

MEN’S FITNESS

The best way to do that is through increased supplementation. The Medical Journal of Australia recommends at least 600IU per day if you’re unable to get enough exposure to the sun. Vitamin D is essential to calcium and iron absorption, which are vital for muscle building.

Probiotics: 1-10 billion CFU ■ Not familiar with CFU? It stands for “colony forming units” — and that isn’t as much as it sounds. “If I had to choose one supplement to take, this would be it,” says Deere. “Probiotics are bacteria that live in our gastrointestinal tracts, helping us

The most recent research into probiotics has linked them with influence on mood and cognitive function.

FEBRUARY 2017

metabolise food, strengthening our immune systems and helping in the synthesis of some vitamins. The most recent research into probiotics has also linked them with influence on mood and cognitive function. There’s no governmentrecommended daily dose of probiotics, but research suggests aiming for one billion to ten billion live bacteria cultures.” Tablets can easily give you this, as can a daily serving of Greek yoghurt or kefir.

MF TOP PICKS

VITAM8 FOCUS Wassupp? You’re a well-oiled machine, right? OK, even if you’re not, you still need essential B-group vitamins to help process energy and keep your cells healthy. VITAM8 Focus uses a slow-release formula to improve cognitive performance, concentration and energy production while reducing stress. $19.95 for 30 tablets at selected pharmacies and at vitam8.com


SLEEP IT’S CRUCIAL FOR RECOVERY AND ENERGY BUT LOTS OF US DON’T GET ENOUGH

Get more sun It keeps your circadian rhythms online, which means your body releases serotonin at the right time to aid sleep. Aim to cash in on your way to work. “The body clock is most responsive between 6am and 8.30am,” says Shawn Stevenson, author of Sleep Smarter . Your optical receptors trigger the hormones you need, so there’s no need to go shirtless. Reframe it “Change starts with your perception,” says Stevenson. “Instead of seeing sleep an obstacle to work around, look at it as an indulgence.” Instead of mindlessly clicking around on Netflix for an extra half-hour, treat yourself to an early night. ”

Sleep bonus: you can dream about a beautiful woman.

Eat your greens According to a study from the Human Nutrition Research Center in the US, a diet high in magnesium and low in aluminium is associated with deep, uninterrupted sleep. Go for green leafy vegetables, pumpkin seeds and brazil nuts. Turn off the cues If you don’t want to get off your screens before bed, switch your phone to aeroplane mode. “Automatic notifications trigger the release of dopamine, the ‘seeking’ hormone, which is tied to being alert and awake,” says Stevenson. “So every ‘Like’ and Tweet is keeping you up, seeking more validation.”


F*CK ! T I F UN s i s i H T r a e y my

A SH M S . S E S U C X E BEAT THE ORKOUTS WITH OVER 1,100 W FITNESS APP OUR A N Y TI M E * L A I R T E E AY FR D 7 A H T I W GET STARTED M . AU

FIND YOUR N

TIMEFITNE Y N A T A B U L C E ARE ST

*Offer valid for first time guests who are local residents or workers 18 years & older only, however, 16 & 17 year olds may trial an “Approved Club” - see anytimefitness.com.au/ approved-clubs (photo ID required). Offer subject to satisfactory completion of pre-exercise screening & to standard temporary/guest membership terms. Not valid with any other offers. Not redeemable for cash. Not transferrable. Limit 1 offer per person. Where the trial pass permits use outside staffed hours, a refundable deposit may be payable for an access card. Further provisions may apply. See Club for details. Offer expires 31/03/17.

SS.CO


Your better-body blueprint

Don’t skip rope Train your grip to boost strength — and live longer.

Having the grip strength to climb a rope might just save your life. Not just if it’s your only exit from an Indiana Jones-style snake pit, but because a strong grip is linked with a reduced risk of heart attack and stroke, according to a study in The Lancet. The research, which canvassed 140,000 subjects, found grip strength is a greater predictor of survival than systolic blood pressure, citing it as an indicator of the effects of age taking hold. Another study in the Journal Of Strength And Conditioning Research found a strong link between grip and totalbody muscular strength and endurance. In other words, a weak grip equals a weak body and a mighty grip equals a mighty body. Rope climbs are a phenomenal way to

Ed i t e d by S e a n H ys o n

challenge your grip while also building a strong upper body, but you can also make minor tweaks to regular gym moves. “Swap half your pulling exercises in the gym with rope variations,” says functional fitness expert Andrew Tracey. Use the rope attachment instead of the metal handle for rowing moves — and even pullups. “As well as a bigger range of motion, you’ll get an added grip challenge and the harder you grip, the more muscles you engage in your forearms, biceps and deltoids.” Try to get out of the gym too. “A weekly climbing or bouldering session will develop your finger strength and make workouts more fun and varied,” says Tracey. Not to mention boosting your chances of getting out of that snake pit alive.

Every 5kg decline in grip strength means a 16% rise in risk of death from any cause.

FEBRUARY 2017

MEN’S FITNESS

105


Body Book Get ripped

Triple threat

HOW TO ATTACK YOUR ABS FROM EVERY ANGLE. BY RYAN BRUMMER PHOTOGRAPHS BY JAMES MICHELFELDER

Compression gear can help improve blood flow to your muscles.

HOW IT WORKS Training your abs the way they actually work is what will build them out and expose those hidden lines. So instead of a few cheap sets of situps after your workouts, your new approach will involve twists, turns, squeezes and holds.

IT’S 2017, AND YOU’RE DETERMINED TO FINALLY GET THE ROCK-HARD ABS YOU’VE ALWAYS SAID YOU WANTED. YOU’VE COMMITTED TO THE RIGHT DIET, SO YOU’RE OFF TO A GREAT START. BUT NOW YOU CAN’T JUST BUY AN AB ROLLER AND CALL IT A DAY; AND DON’T THINK DOING A FEW SETS OF CRUNCHES WILL GET YOU THERE, EITHER. TO BUILD A TRULY RIPPLING MIDSECTION, YOU NEED TO ATTACK IT THREE WAYS, WITH FRONT-TO-BACK, SIDE-TO-SIDE AND ROTATIONAL MOVES LIKE THE BLISTERING BATTERY OF TARGETED EXERCISES ON THESE PAGES.

106

MEN’S FITNESS

FEBRUARY 2017


1

2

TRISET 1

Directions

1) WEIGHTED ROPE CRUNCH Use the following trisets (1, 2 & 3) as finishers to your main workouts for a maximum of three days per week. Never repeat the same triset in a week — brotate between the three. Add or subtract 1-2 sets based on ability.

2) Hanging Leg Lift. Place a box behind your heels as a cue to prevent swinging.

Sets: 3-5 Reps: 12-15 Rest: 0

Kneel in front of a high cable stack with a rope attachment. Hold the rope with your hands on either side of your head. Crunch forward while bringing your elbows toward your stomach.

1) Weighted Rope Crunch. Focus on your abs, not your arms.

2) HANGING LEG LIFT Sets: 3-5 Reps: 12-15 Rest: 0

Grab a pullup bar and hang your body off the ground. Without rocking or swinging, raise your straight legs as high as you can.

3) LYING WINDSHIELD WIPER Sets: 3-5 Reps: 12-15 Rest: 0

Lie on your back with arms at your sides. Bring your legs straight up until you have a 90-degree angle at your hips. With control, sweep your legs from side to side, achieving a 45-degree angle with the floor.

1

S t y l i n g B y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M a t t h e w Tu o z z o i /A t e i e r M a n a g e m e n t u s i n g D i o r H o m m e ; F i t n e s s Te c h : J e b S t u a r t J o h n s t o n

3) Lying Windshield Wiper. Bring your arms in to make it harder.

2

FEBRUARY 2017

MEN’S FITNESS

107


Body Book Get ripped TRISET 3

1) BENCH KNEE TUCK Sets: 3-5 Reps: 12-15 Rest: 0

Sit on a bench and squeeze the medicine ball between your feet. Extend and elevate your legs out in front of you and extend your torso so that your body forms a straight line. Hold on to the bench for support. Crunch your torso forward and bring your knees to your chest.

2) ROLLOUT

3) STAR PLANK

Sets: 3-5 Reps: 12-15 Rest: 0

Sets: 3-5 Reps: 12-15 Rest: 0

Kneel on a mat while holding an ab wheel. Roll forward while keeping a tight torso. Bring your hips forward as your arms reach away from you. Pull back by contracting your abs.

Prop yourself up into a side plank. Support yourself on your hand and the side of your foot. Extend your top leg and arm up so you form a star. Hold this pose for two to three seconds each rep.

1) Bench Knee Tuck. Beginners can kill the weight.

1

1) Swiss Ball V-Up. Try transferring the ball from feet to hands.

TRISET 2

1) SWISS BALL V-UP Sets: 3-5 Reps: 12-15 Rest: 0

Lie on the floor with arms extended overhead and legs straight in front of you while holding a Swiss ball with your feet. Raise your upper body and your legs off the floor to form a V shape in the top position. Tap the Swiss ball and slowly lower your torso and arms to repeat.

2) BIRD-DOG Sets: 3-5 Reps: 12-15 Rest: 0

Get into a plank position. Slowly raise one arm and the opposite leg until they’re both extended out. Bring the arm and leg back and switch sides.

3) PALLOF PRESS Sets: 3-5 Reps: 12-15 Rest: 0

Stand perpendicular to an adjustable cable stack with your feet hip width apart. Bring the handle toward your stomach then press it forward while resisting the urge to rotate toward the cable stack. Hold for five seconds. Return the handle back to your stomach and repeat.

2

3) Palloff Press. The slower the better.

MF TOP PICK

Musashi Shred And Burn Protein Max your gains from this workout by supplementing with Musashi Shred and Burn Protein. It contains 20g of whey protein to help trigger lean muscle development and growth during your resistance training while also aiding muscle tissue repair and post-exercise recovery. $169.99/3.06kg, musashi.com.au

108

MEN’S FITNESS

FEBRUARY 2017


Body Book Trainer tips

Beclever with cardio Make the most of your cardio workout by avoiding these common errors, detailed by trainer Jamie Lloyd.

There’s a tendency among “serious” gym-goers to look down on the use of cardio machines. The banks of bikes and treadmills are where the clueless often gather because they feel like they know how to use the equipment (in fairness, it is quite hard to fall off an stationary bike). But if you know — really know — what you’re doing, you can use cardio kit effectively to help you reach a range of goals. Take the following expert advice to get the most out of your heart rateraising efforts and show the new guys how it’s supposed to be done.

DON’T

DON’T

DON’T

DON’T

Set the rower resistance to ten

Run flat on a treadmill

Forget to adjust the bike seat

Use cardio machines before weights

It will put stress on your joints. “Although it can be tempting to just hop on and start pedalling, you should adjust the seat height so that it reaches hip level when you’re standing next to it. Too high and you’ll constantly overreach to complete each stroke, making your action inefficient. Too low will put pressure on your knee joints.”

You’ll be too tired to lift well. “If you’re training to lose fat and build muscle, you should do weights first when you’re fresh so you can lift hard and heavy. This will deplete glycogen levels, so when you do some intense cardio afterwards you will tap into fat stores for fuel. But if you do cardio first, you won’t be able to lift as effectively on low energy levels.”

It’s not effective. “There’s no point starting out at damper level ten, especially if you’re inexperienced or haven’t nailed the form,” Lloyd says. “You’ll get a better workout using a setting between three and five. It may feel too easy at first, but it’s better to perfect your form and get the wheel spinning faster, which will provide more resistance.” 110

MEN’S FITNESS

It’s too easy. “When running on a flat treadmill you only ever have to move upwards, not upwards and forwards like you do when running outside. So set the incline to 1-3% to replicate running on the road as realistically as possible.”

FEBRUARY 2017


EVERYONE BURNS CALORIES AT A DIFFERENT RATE, SO BE WARY OF CALORIE COUNTERS, WHICH CAN ONLY GIVE A ROUGH MEASURE.

Best bike sessions Get more from the gym’s bikes with this program from elite coach Nick Morgan

Conquer the hills WHAT? A steady, gradual increase of

intensity to replicate a long hill climb. WHY? “Hills build leg streng th. The

harder you can pedal for longer, the faster you’ll be on both the hills and the flats,” says Morgan.

Climb the pyramid WHAT? Gradually increasing the

intensity to a climax and then reducing it again. WHY? “Pyramids put the benefits

of the hill program into action. After working hard on the ascent, the slow reduction in difficulty means you can stay at a higher cadence to get more out of each level.”

DON’T

DON’T

DON’T

Do the same workout every session

Skip the warm-up

Pay attention to calories burned

You’ll be bored and want to give up. “Vary your workouts — some high-intensity intervals, short, fast sessions and easier recovery sessions — to keep your muscles guessing and your mind from getting bored so you’re not tempted to quit. You need to push yourself in every session, otherwise your body quickly adjusts to the training stimulus and it becomes too easy.”

It can lead to injury.“Always do five minutes of light training on your machine of choice before ramping up the intensity, then do it again for the same period of time at the end of the session to gradually reduce your efforts. Taking the time to get your body into and out of exercising mode is vital to prevent injury.”

They are unreliable.“If you’re concerned about your results, get a personal trainer to assess you. Calorie counters can’t give more than a rough guide because everyone burns calories at different rates depending on their weight, muscle mass, exercise experience and fitness.”

Up the threshold WHAT? Training near your maximum

aerobic capacity for as long as you can sustain it. WHY? “Normally 20 to 30 minutes long, this type of session creates a build-up of lactic acid that causes fatigue. Training outside your comfort zone is the most effective way of getting fitter and stronger.”

FEBRUARY 2017

MEN’S FITNESS

111


Available at Chemist Warehouse


Body Book

THE NUMBERS THE GUY

80kg, 178cm, 35year-old active male

Recommended Baseline Macros CALORIES

2,600–2,800 PROTEIN

1.7g/kg body weight = 135g protein daily, 27g per meal (20% of total calories) C A R B O H Y D R AT E S

357–385g (55% of total calories) FAT

Lean on lamb. One 100g serving packs 23g of protein and five times the omega-3s as beef.

72–77g (25% of total calories)

The protein project For massively bulking up muscle, protein is the ticket. With our sample three-day plan, you’ll learn how to get just the right amount — at just the right time. By Jim White and Lindsay Brown Photographs by Linda Xiao

o question about it: Protein is king. But more isn’t necessarily better — there’s a limit to how much your body can use in a setting (about 30g). Plus, to avoid breaking down muscle protein, you need to pair it with just enough carbs (yeah, the macro you keep neglecting) to repair damaged tissue and stimulate new growth. More specifically, complex carbs help restore glycogen levels and shuttle protein quickly and more efficiently to depleted muscle cells. Timing is crucial, too: Studies show that getting about 20g of protein and 20g of carbs an hour before and after training (45 minutes of resistance training and moderate cardio, four days a week) is the perfect trifecta for amping total body mass. So how do you put it all together? Check out the sample three-day nutrition plan we’ve curated for you, then use it to customise your own long-term muscle-building meal plan.

N


Body Book Chow down Marinate in lemon juice, olive oil and garlic for moist, tasty pork.

Done deal. You know pork is cooked when a meat thermometer reads 65° and the juices run clear.

Damn Easy Herb-Crusted Pork Tenderloin SERVES 4

INGREDIENTS

750g boneless pork tenderloin 2

tbsp extra-virgin olive oil Salt and pepper, to taste

3

garlic cloves, minced

1

tsp dried thyme

1

tsp dried rosemary

¼ cup coarsely chopped fresh parsley INSTRUCTIONS

1) Preheat oven to 200˚; place rack in the middle. 2) Trim off fat and silver skin from pork; pat dry with a paper towel and pierce all over with a fork. Rub with 1 tbsp olive oil and season generously with salt and pepper.

Choose wisely. The leanest cut — the most protein and least fat — from a fourlegged animal comes from the loin.

3) Combine garlic, thyme, rosemary and parsley in a small bowl. Rub into pork until evenly coated.

Max your protein: Sample Day 1 BRE AKFAST

MIDMORNING SNACK

LUNCH

SNACK

DINNER

• ¾ cup dry (1½ cups cooked) oatmeal topped with:

• 1 cup low-fat cottage cheese topped with:

• 120g grilled chicken (27g protein) topped with:

• 1 whole banana topped with:

• 120g Herb-Crusted Pork Tenderloin

1 tbsp raisins ¾ cup blueberries

1 tbsp slivered almonds • 1 medium apple

• 2 whole eggs + 2 egg whites (hard-boiled or pan-fried)

• 1 whole sweet potato topped with:

• 2 cups cooked non-starchy veggies (asparagus, capsicum, spinach)

Topped with ¼ avocado

MEN’S FITNESS

cup hummus

2 tsp whipped butter and cinnamon

1 tsp olive oil for cooking

114

1/ 3

FEBRUARY 2017

30g all-natural nut butter (or a side of whole almonds or walnuts)

WORKOUT

• Drink 500g water

(SEE RECIPE, RIGHT )

• 1 cup whole-grain couscous 1 tsp olive oil for cooking • 2 cups fresh salad greens topped with: 1 cup fresh veggies 2 tbsp vinaigrette salad dressing

5) Bake uncovered for 15 minutes (turning halfway through), or until centre of pork registers 65° on a meat thermometer. Transfer to a cutting board; let rest 5 to 10 minutes before serving. N U T R I T I O N (PER SERVING)

310 calories, 13g fat, 1g carb, 45g protein

Food st yling by Hadas Smirnof f; Prop st yling byNidia Cueva

4) Heat remaining 1 tbsp oil over medium-high heat in a large ovensafe pan. Add pork and brown on all sides, about 6 minutes.


Sample Day 2 BRE AKFAST

• 1 whole-wheat English muffin or bagel topped with: 2 tbsp natural peanut butter • 1 whole banana • 1 cup skim milk MIDMORNING SNACK

• 1 cup carrot sticks • 1/3 cup hummus • 2 hard-boiled eggs LUNCH

• 120g salmon cooked with fresh herbs and citrus • 1 cup whole-grain pasta or brown rice • 1 cup cooked veggies SNACK

• Smoothie: 200g low-fat yoghurt ¾ cup frozen berries Scoop of protein powder (10g) WORKOUT

• Drink 500g water DINNER

• 120g Roast Beef (SEE RECIPE, BELOW )

• 1 whole sweet potato • 2 cups sautéed kale, capsicum, pease

Fast-Fix Roast Beef

Sample Day 3

(SHOWN, RIGHT) SERVES 6

INGREDIENTS

1.2kg beef tenderloin 1

tbsp olive oil

BRE AKFAST

MIDMORNING SNACK

SNACK

Salt and pepper, to taste

• Smoothie:

• 2 hard-boiled eggs

• 100g turkey breast rolled up with 30g provolone cheese

INSTRUCTIONS

1) Preheat oven to 210°. Rub beef with oil and at least 2 tsp each salt and pepper.

N U T R I T I O N (PER SERVING)

409 calories, 20g fat, 0g carb, 55g protein

• 1 low-sugar granola bar

1 cup mixed berries

• 30g mixed nuts

1 whole banana

LUNCH

1 cup spinach or kale

2) Roast in a pan 30 to 45 minutes (turning halfway through), until desired doneness. 3) Remove from oven and cover with foil; let rest 10 minutes before serving.

200g Greek yoghurt (8g protein)

1 scoop protein powder (20g)

Beef has all nine essential amino acids to help repair muscles post-workout.

1 cup unsweetened coconut water

• 100g lean turkey burger on whole-wheat bun topped with: ½ cup kimchi ¼ avocado

Tuck it. To evenly cook a loin, tuck the thinner ends under and tie with cooking twine (or ask the butcher to do it).

• 1 medium apple WORKOUT

• Drink 500g water DINNER

• 100g MediterraneanStyle Stuffed Lamb Loin ( P A G E 1 1 3 )

• 1 cup black rice

• 1 cup farro mixed with sautéed onions

• 2 cups raw veggies (carrots,capsicum, celery)

• 2 cups tomatoes with olive oil, salt, pepper

FEBRUARY 2017

MEN’S FITNESS

115


AND THERE’S

THERE’S FIT

#GET SPEEDOFIT speedo.com.au

SPEEDO FIT


Body Book Transform yourself

Squeeze! Deepen the connection between your mind and muscles to spur exceptional growth.

YOUR TOTAL BODY RECONSTRUCTION BUILD A BIGGER, STRONGER, LEANER PHYSIQUE IN FOUR WEEKS OR LESS. BY MIKE SIMONE // PHOTOGRAPHS BY JAMES MICHELFELDER

et’s say your goal for 2017 isn’t quite as ambitious as looking like a perfectly carved statue. If you just want to get back in amazing shape, feel great and lose kilos (let’s face it: that’s still a really tall order!), we’ve got the ultimate plan for you. With the plan that follows, you’ll see instant results in just a couple of weeks: Your face and jawline will have thinned out, your chest, back and shoulders will have grown to shirt-tightening status, you’ll see visible veins in your arms and your abs will emerge. Best of all: it’s beginner-friendly and built around the basics. But don’t let that word basic fool you — you’ll be drenched in sweat after every session. So let’s get started — your inner strength is about to be made manifest.

L

FEBRUARY 2017

MEN’S FITNESS

117


Body Book Transform yourself 45-60 Minutes

D AY 1 M O N D AY

HOW IT WORKS

The most important part of this program is to maximise every single rep of every set. The best way to do this is to focus on your lift tempo. Each exercise, you’ll do reps very slowly, in a very controlled manner: 2–3 seconds on the way down, 2-3 seconds on the way up, with a pause at the bottom and top of each rep. As you strengthen that mind-muscle connection, you’ll be amazed at how quickly you progress.

Notes

118

MEN’S FITNESS

1) BARBELL BENCH PRESS*

1

5) SWOOPING CABLE FLYE*

Reps: 8-10 Rest: 60 sec.

Reps: 10-12 Rest: 60 sec.

Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.

Attach a D-handle to a pulley on each side of a cable station. Keep your elbows slightly bent and step forward so there’s tension on the cable. In a smooth motion, drive the cables down on a slight angle then back up while flexing your pecs as the two handles meet in front of your body.

6) LAT PULLDOWN* Reps: 12-15 Rest: 60 sec.

2) BARBELL BENTOVER ROW Reps: 8-10 Rest: 60 sec.

Grasp the bar with an overhand grip, push your hips back and bend forward until your torso is parallel to the floor. Squeeze your shoulder blades together and row the weight to about your sternum.

3) INCLINE DUMBBELL PRESS Reps: 8-10 Rest: 60 sec.

Set an adjustable bench to a 30- to 40-degree angle and lie back on it with a dumbbell in each hand at shoulder level. Press the weights over your chest.

4) SEATED ROPE ROW* Reps: 10-12 Rest: 60 sec.

Attach a rope to the pulley of a seated row station. Sit with your feet firm and knees slightly bent. Keeping your lower back flat, bend forward at the hips to grasp the rope and row it to your sternum, squeezing your shoulder blades together. FEBRUARY 2017

5) Swooping Cable Flye. The “swoop” taps into every muscle fibre in your chest.

Sitting on a bench or with your knees under the pad of a lat pulldown station, reach up and grasp the handle outside shoulder width. Pull it down to your collarbone, squeezing your shoulder blades together as you pull.

7A) PUSHUP 2

Reps: 25, 50, or 100 (as quickly as possible) Rest: 0

Place your hands on the floor at shoulder width. Keeping your abs braced and your body in a straight line, squeeze your shoulder blades together and lower your body until your chest is 3cm above the floor.

7B) PULLUP Reps: 25, 50, or 100 (as quickly as possible) Rest: 60 sec.

Hang from a pullup bar with hands just outside shoulder width. Pull yourself up until your chin is over the bar.

St yling by Christina Simonet ti; Grooming by Casey Geren/Bernstein & Andriu i using V 76 by Va u g h a n ; F i t n e s s Te c h : J e b S t u a r t J o h n s t o n

It’s suggested that Day 1 is Monday, Day 2 is Wednesday, Day 3 is Thursday, and Day 4 is Saturday. Tuesday, Friday and Sunday are off days. In Week 2, complete the first and second exercises of each workout as supersets, except in Day 4. In Weeks 3 and 4, add two additional sets per exercise. Start the program with 3-4 sets per exercise *Where there is an asterisk, perform the exercise slowly.

CHEST AND BACK


5) 10M-2OM WIND SPRINTS Reps: 5-10 Rest: 30-60 sec.

Land on the balls of your feet as you sprint, not your heels. Your front foot should land directly beneath you. Your arms should pump vigorously as you run. Keep your shoulders and hips level so there’s no side-to-side rotation in your torso.

1

2

6) BARBELL ROLLOUT Reps: 8-10 Rest: 30 sec.

With your shoulders over the bar, brace your abs and roll forward, reaching in front of you until you feel your hips are about to sag. Roll yourself back.

7) HOLLOW ROCK/ROLL

1) Back Squat. Don’t forget to push your knees outward as you descend.

D AY 2 W E D N E S D AY

Reps: 15-30 Rest: 30 sec.

Lie on your back on the floor and reach your arms overhead while extending your legs in front of you. Point your toes and pull your ankles together so they touch. Engage your abs so your belly hollows and your lower back rounds a bit. Lift your legs off the floor while you raise your shoulders at the same time. Now rock yourself back and forth; maintain the hollowbody position.

45-60 Minutes

LEGS AND ABS 1) BACK SQUAT* Reps: 6-8 Rest: 60 sec.

In a squat rack, grasp the bar as far apart as is comfortable and step under it. Step back and stand with your feet shoulder width and toes turned slightly outward. Take a deep breath then bend your hips and knees to lower your body as far as you can without losing the arch in your lower back. Extend hips to come back up, continuing to push your knees outward.

2) DEEP GOBLET SQUAT*

3) REVERSE AND FORWARD LUNGE

4) STIFF-LEG DEADLIFT WITH CALF RAISE

Reps: 20 Rest: 30 sec.

Reps: 5 each direction and side Rest: 60 sec.

Reps: 8-10 Rest: 60 sec.

Hold a dumbbell or kettlebell under your chin with both hands and stand with feet shoulder-width apart and feet turned slightly out. Push your hips back and lower your body as far as you can without losing the arch in your lower back. Extend your hips to come back up.

Stand with dumbbells in your hands and step back with your right foot. Lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor. Keep your torso upright. Step forward to return to the starting position. Repeat the process, except lunging forward.

8) CABLE CHOP VARIATIONS Reps: 10 each side Rest: 30 sec.

Set an adjustable cable pulley to shoulder level and grasp the handle with both hands. Stand with feet shoulder-width apart, perpendicular to the anchor point, and arms extended far enough away so there’s tension on the cable. Twist away from the machine as if you were chopping into a tree. Change the pulley placement to the top and bottom spots between sets.

Grasp a barbell with hands about shoulder-width apart. Slowly lower the bar toward the floor while maintaining a natural arch in your back. Finish the move with the bar just above the floor, then squeeze your glutes and hamstrings to come back up. Finally, raise up on your toes and pause for one second. FEBRUARY 2017

MEN’S FITNESS

119


Body Book Transform yourself D AY 3 T H U R S D AY

45-60 Minutes

SHOULDERS AND ARMS 1) DUMBBELL CLEAN AND PRESS Reps: 8-10 Rest: 60 sec.

Stand with your feet shoulder-width apart and hold two dumbbells in front of your thighs. Keeping your lower back arched, bend your hips back to slowly lower your torso. When the dumbbells get just past your knees, explode straight up, while simultaneously pulling them to your shoulders. Then, quickly press the dumbbells straight overhead while bracing your abs.

2) SIDE LATERAL RAISE* Reps: 12-15 Rest: 30 sec.

While holding two dumbbells at your side, palms facing in, raise your arms 90 degrees out to the sides until your upper arms are parallel to the floor. Return the dumbbells to the starting position.

6) Lying Dumbbell Extension. Try flaring your elbows out for variety.

1

3) ANGLED PLATE PRESS Reps: 10-12 Rest: 30 sec.

Hold a 10kg, 15kg or 20kg plate in front of your chest. Press the plate out on a 45-degree angle. Pause for one second, then return to the starting position.

MEN’S FITNESS

7) CABLE ROPE CURL

Reps: 8-10 Rest: 60 sec.

Reps: 8-10 Rest: 60 sec.

Hold a dumbbell in each hand with palms facing your sides. Keeping your upper arm against your sides, curl the weights at the same time.

Anchor a rope to the bottom of a cable pulley station. While holding the other end with each hand curl the rope up and slightly outward.

Reps: 8-10 Rest: 60 sec.

Reps: 12-15 Rest: 30 sec.

120

5) DUMBBELL HAMMER CURL*

6) LYING DUMBBELL EXTENSION

4) CABLE PULL APART Grab a cable pulley without an attachment handle in each hand, at shoulder height, with palms facing down and wrists criss-crossed over each other. While keeping your arms straight and parallel with your shoulders, draw them out to 90 degrees at your sides.

2

3) Angled Plate Press. You can also try with two 2.5kg plates pinched together. FEBRUARY 2017

Lie back on a bench or the floor holding a dumbbell in each hand with palms facing each other. Press the weights over your chest and then bend your elbows to lower the weights toward your face until you feel a stretch in your triceps. Extend your elbows. Keep your elbows facing the ceiling the entire set.

8) CABLE TRICEPS PUSHDOWN* Reps: 8-10 Rest: 60 sec.

Attach the straight bar to a pulley station with it pinned in the highest position. Tuck your elbows to your sides and extend your elbows as in a triceps


1

45-60 Minutes

D AY 4 S AT U R D AY

FULL BODY DIRECTIONS

Complete five rounds as quickly as possible. Rest two minutes between each round.

1) DUMBBELL THRUSTER

5) DUMBBELL KICKBACK

Reps: 10-12 Rest: 0 sec.

Reps: 10-12 Rest: 0 sec.

Hold two dumbbells at shoulder level and stand with feet shoulderwidth apart. Squat as low as you can without losing the arch in your lower back. Come back up and press the weight overhead. Quickly repeat this process.

Stand holding a dumbbell in each hand. Bend your hips back and lower your torso parallel to the floor. Keeping your upper arms against your sides, extend your elbows until your arms are parallel to your torso.

2) PUSHUP RENEGADE ROW

6) BURPEE Reps: 10-12 Rest: 2 min.

Start with your hands and knees on the ground, then shoot your legs behind you quickly so you’re in a pushup position. Jump legs back up so they land between your hands, then jump as high as you can. Repeat sequence as quickly as possible.

1

Reps: 10-12 Rest: 0 sec.

2

Get into pushup position with a dumbbell in each hand. Perform a pushup and then, in the up position, shift your weight to your right side and row the dumbbell in your left hand to your side. Perform another pushup, shift your weight to the left, and row with your right hand.

3) DIP AND KNEE TUCK Reps: 10-12 Rest: 0 sec.

Suspend yourself over the bars of a dip station and lower your body until your upper arms are parallel to the floor. Explode up to the start position. Then, tuck your knees up toward your chest. Don’t swing.

2

4) DUMBBELL HAMMER CURL

xxxxxxxxxxx

Reps: 10-12 Rest: 0 sec.

3) Dip and Knee Tuck. Be mindful of the temptation to swing.

Hold a dumbbell in each hand with palms facing your sides. Keeping your upper arms against your sides, curl the weights at the same time.

4) Dumbbell Hammer Curl. Try cross-body or alternating hammers every other set. FEBRUARY 2017

MEN’S FITNESS

121


Body Book PT Profile F45 HAS A COMMUNAL ATMOSPHERE BUT YOUR GOALS AND RESULTS ARE PERSONAL.

DAMO’S HARDCORE BACK WORKOUT

‘Competeagainst yourself for best results’ A veteran of 10 years in the fitness industry, Damian Quinton (below) runs a successful F45 gym in the north-western Sydney suburb of Bella Vista. When he left school Damian was severely overweight and depressed. His decision to get fit changed his life for the better, enabling him to lose more than 50kg and enter the industry as a personal trainer. That was more than ten years ago. Now 36, Damien is a firm believer in the F45 style of high-intensity training which focuses on group classes and circuits, and builds a deep sense of camaraderie in the gym. His business is now two-years-old and continues to grow.

W

122

MEN’S FITNESS

FEBRUARY 2017

The inspiration Because of my experience losing weight, I wanted to help inspire others, who like me felt there was no-one out there to help them. I have gone through the physical and mental changes that come with transforming your life and body and getting fit, and it helps me appreciate what others go through. Building a business It’s about building a culture that values the people that come to the gym. They need to be validated and rewarded and feel like it’s a personal experience. That’s the great thing about F45 — it’s a communal atmosphere but your goals and results are personal.

The pitfalls Originally, I was a PT working in different gyms and training athletes but I still workedasatradesman. When I took over the F45 licence, it was a huge risk, a massive financial outlay. There is equipment, leases, insurance and other stuff you have to pay. Then there’s the paperwork. No-one likes it, but you have to stay on top of it or it becomes a chore. Run my own race With fitness, the competition is always me. The only person that can challenge you is yourself. So you have to be true to your goals. The F45 phenomenon Training for 45 minutes is convenient and if you do it four

days a week you will get results. Its economical — giving people six days a week access to personal training, so all they have to do is turn up to the sessions. It’s also team-based. There can be 25 people in a room cheering you on to go faster or heavier. It’s a great atmosphere.

Eating fit If you put great fuel into a racing car it will perform better. It’s the same with your body. So eat clean five to six days a week, because you can’t cheat or outtrain a poor diet. I also use caffeine as a metabolism booster. I’ll have a cup of Mongrel Joe’s coffee as it helps with my training intensity and focus while I’m working. ■

■ UNDERHAND BENTOVER BARBELL ROW 7 sets, 3 reps Each week subtract a set and add a rep. Position your body parallel to the floor. Engage your abdominal wall. Use a full range of motion. Drag the bar explosively towards you. ■ UNDERHAND OVERLOAD CHINUPS 5 sets, 6 reps Increase dumbbell weight so you can just manage 4-5 on the final set. Always use a full range of motion on chinups. Take a thumbless grip. Place a dumbbell between your thighs. (This also prevents cheating.) ■ UNDERHAND DEFICIT DEADLIFTS 4 sets, 8, 7, 6 and 5 reps Stand on a 2-inch block. Focus on tensing your back, drag it from the floor squeezing the rep. The underhand grip enables a fantastic stretch.


MYRUN TECHNOGYM improve your running

MYRUN TECHNOGYM® is the revolutionary treadmill that helps you run more efficiently. Easy to use also with your tablet. Discover more: technogym com #improveyourrunning Technogym products and services are only sold directly.

®


Body Book Muscle expert

Benchlikea profootballer Forget the one-rep max — benching for reps will build your chest with zero drawbacks. Train like an NFL linebacker for better results

Adding weight is fine up to a point, but — as any competitive powerlifter’s Instagram shows — it’s also a guaranteed route to pec tears, blown rotator cuffs and permanently ruined shoulders. For a better chest without the risk, look to pro footballers, who train to push a (relatively) low weight for high reps, which means they build functional muscle while staying battle-ready all year round. The standard at the NFL combine is much tougher than either the AFL or NRL. On average, players go for max reps in one set of 100kg, but a lot of players are far heavier than that, so aim to bench your own bodyweight for reps. Tweak your technique, fine-tune your plan and get ready to build an upper body that’s pitch perfect.

I

LOW WEIGHT FOR HIGH REPS BUILDS MORE FUNCTIONAL MUSCLE.

STEP 1

STEP 2

STEP 3

STEP 4

STEP 5

Set up properly

Get a better back

Work your weaknesses

Count down, not up

Just add volume

What’s failing first? “If it’s your triceps, add three sets of max dips to the end of your sessions,” suggests powerlifting guru Dave Tate. “If it’s your chest, do close-grip incline presses. Change your assistance exercises frequently — you don’t know what’s going to work.”

“Pick a number you’re trying to hit and work backwards from that,” says Tate. “If you think you’ve got 24 in you, go from there. Or count in sets of ten down to one, then start again. It works even better if someone else counts for you.” Just remember, when your counting partner touches the bar, the set’s done.

How do you add reps? By doing more reps. “Set a timer for ten minutes and aim for a set number of reps every 30 seconds — say, five,” says strength coach Rob MacDonald. It’s a great way to get a lot of volume done in a short space of time.

Taking your feet off the floor? Madness. “Tuck your feet a little behind your knees so you can push off the floor,” advises Chicago Bears offensive lineman Kyle Long. “Grip the bar a little outside shoulder width and tuck your elbows in.” This won’t just minimise your injury risk, it’ll mean you operate at maximum efficiency.

124

MEN’S FITNESS

“Bench pressing properly involves creating torque at the shoulders,” says combine coach Joe DeFranco. “So isometric strength in your shoulders will build a perfect launch pad.” You don’t even need any kit for DeFranco’s YWT drill — lie face-down, first with your arms in a Y, then in a W and finally in a T shape, thumbs pointing to the ceiling throughout. Hold each position for ten seconds.

FEBRUARY


S

EBOARD High Performance Guide

JUST FOR MEN

Gearing up for the holiday season but noticing your beard or moustache is looking a bit tatty, uneven coloured or a bit grey? Just For Men Moustache & Beard has you covered. Simply brush-in and wash off after five minutes for a fuller, even and well-groomed looking facial hair, minus the grey.

>> au.justformen.com

CHARLES TYRWHITT SHIRTS OFFER

Charles Tyrwhitt shirts are made by the best British taliors. Men’s Fitness readers can choose any item from their collection of formal or casual shirts for $39.95 or 3 for $99 (saving $20), plus claim free delivery by visiting ctshirts.com/UQAEG. Or call 1800 703 505 and quote UQAEG.

>> ctshirts.com/UQAEG

126

MEN’S FITNESS

FEBRUARY 2017

2XU PROPEL WETSUIT

Hit the surf all-year round with 2XU’s Propel wetsuit. Built with Nano SCS Coating for an extra 4% buoyancy, it provides unparalleled support with an additional upper chest panel and seamless shoulder and arm panels for enhanced flexibility.

>> $900, 2xu.com.au

BSC HYDROXYBURN SHRED

Hydroxyburn Shred Neuro Themogenic is jam-packed with scientifically-proven thermogenic ingredients that will help you increase your energy levels while supporting fat burning. Made with amino acids, herbals and caffeine to boost energy and mental focus.

>> bodyscience.com.au

NEXT GENERATION TURMERIC

SEIKO ASTRON SOLAR GPS RANGE

>> $24.50 for 150 tablets, nextgeneration supplements.com.au

>> seiko.com.au

Take one high-strength 1000mg Next Generation Supplements turmeric tablet daily to assist with increased mobility, digestive health and enhanced metabolism.

Made for the international traveller, this range of ultra-stylish timepieces will let you step off the plane to find your Seiko has already adjusted to local time! Plus, you can forget about ever changing a battery as these bad boys are solar-powered.


JOHNNIE WALKER

Johnnie Walker Red Rye Finish has been created using an incredibly small number of malt and grain whiskies, exclusively drawn from first fill ex-bourbon casks. It is finished up to six months in ex-rye casks for a perfect balance of intense sweetness, layered fresh fruit and spice.

DEEP HEAT PRO SPORTS PREP MASSAGE LOTION

This specially engineered formula provides a medium heating sensation, and together with massage, it is the professional way to loosen and warm up muscles and stimulate blood circulation to help prevent muscle injury.

>> johnniewalker.com/en-au

>> 500g, $24.95, deepheat. com.au

BLUNDSTONE 1308

PRORASO SHAVE KIT

Are your Blunnies on their last legs, so to speak? This rustic black beast in a refined chisel toe looks mighty fine with jeans or nicely takes the “edge” off a suit. Slip your feet into a deadset Aussie icon.

AMEO POWERBREATHER

The Ameo Fresh Air System allows the swimmer to inhale clean, fresh air all the time, preventing the performance reduction normally caused by conventional snorkels. That means no more “pendulum breathing” where negative CO2 returns to the lungs with each breath. Plus, the one-way valve membrane technology prevents water penetration. The system stays dry and the breathing tubes are never blocked. The Powerbreather is great for swimmers and triathletes, enabling them to focus on specific technique training to optimise position, action and efficiency. It is also excellent for strength and endurance training thanks to the constant flow of fresh air.

>> powerbreather.com/en/

Treat your mug to the finest Italian shaving products from Proraso. This all-inone kit contains pre-shave cream, shaving cream, aftershave balm, a shaving brush and bowl. Your move, ladies.

>> mensbiz.com.au

>> $199, blundstone.com.au

FEBRUARY 2017

MEN’S FITNESS

127


S

EBOARD High Performance Guide

LQD BLEMISH CONTROL

Breakouts, pimples and acne will be a thing of the past with this powerful salicylic acid and niacinamide product, designed to clear up all skin blemishes across the face and body, while also reducing the size of your pores.

>> $60, lqd.com.au

FITTER ACTIVEWEAR

Fitter Activewear is your one-stop online shop for the hottest luxury-lifestyle and activewear brands from around the world. The concept of Fitter Activewear is simple: to outfit you with the latest trends in men’s workout clothes and streetwears so you can confidently go from the gym to lunching with mates.

>> fitteractivewear.com

MUSASHI SHRED & BURN BARS

These bars boast a powerful blend of active ingredients to deliver essential nutrients and minerals and offer 20 grams of protein to help trigger lean muscle development and growth during resistance training. They also aid muscle tissue repair and post-exercise recovery. Each bar is packed with 840mg of garcinia extract, which has been shown to be associated with weight loss, and 100mg of L-Carnitine per serve. They are now available in petrol and convenience outlets and at Woolworths and Chemist Warehouse outlets around Australia.

>> musashi.com.au

INC 100% DYNAMIC WHEY

An advanced protein source blending WPI with WPC to help meet the demands of training, this formula has added digestive enzymes to support better digestion.

>> $45.49, chemist warehouse.com.au

MONSTA TOWELS

This thick black terry/velour workout towel is for the hard-core bodybuilder, powerlifter or weightlifter. “MC” adorns the front side and the “Monsta Clothing Company” name is on the back hooded hook part of the towel. If you push the limits like you push the iron then Monsta Clothing is for you.

>> $19.99, monsta clothing.com

128

MEN’S FITNESS

FEBRUARY 2017


SUBSCRIBE TODAY

36% OFF

THE COVER PRICE 2017transformationissue

SUBSCRIBE TODAY YOUR MAGAZINE CHOICE

…

I would like to subscribe to Men’s Fitness for $130 for 24 months and save 36% off the cover price.

…

I would like to subscribe to Men’s Fitness for $69 for 12 months and save 32% off the cover price.

BEST DEAL

YOUR DETAILS Mr/Mrs/Ms: First name: Surname: Address: Postcode: State:

Nailyournewyeargoals!

Phone: (

)

Email:

FULLBODY REBOOT

AWESOME MAKEOVER!

SMASH OUR 28-DAY PLAN

12

WEEKS TOCUT HOW HE DID IT

PAYMENT Please 9

…Mastercard …Visa …Cheque/Money order

___ ___ ___ ___ / ___ ___ ___ ___ / ___ ___ ___ ___ / ___ ___ ___ ___ /

Expiry date:

P.53

Mensfitnessmagazine.com.au

FEBRUARY2017$8.50

Cardholder’s name:

HU E SAVIN GS

Signature:

Theaction

i ue e no excuses issue ! TM

SURE OF SUCCESS

Rippedfortheholidays!

BEACH MUSCLE PLAN

www.mensfitness magazine.com.au

279 FITNESS HACKS TOGETYOU INSHAPE HOWTO

MAX YOUR‘T’ Mensf tnessmagazine com au

Please send to Australian Men’s Fitness, PO Box 81, St Leonards NSW 1590 or fax to 02 9439 1977 or email to subs@mensfitnessmagazine.com.au

Scan to subscribe

JANUARY2017$8.50

SUBSCRIBE NOW 02 9439 1955

>4-DAYSPLIT >EASYTO FOLLOW >TOPRESULTS

TNEY’S GOT

STAR

POWER ACE HIS TRAINING PLAN NOW!

KITUPFORAN OCEANSWIM SMASHABALI FITNESSCAMP WHYSALADS DON’THAVE TOSUCK BUILD YO U R OW N HOME GY M

YOUR

T!

LTSINNO TIME

uscle geArms ded Abs Like HIM!

R

IET RET (P82)

—UPGRADED!

DANA WHITE THE UFC ’S WARRIOR KING

BRAWNBUILDING MEALS

TRAIN LIKEAN IRONMAN BIG GAINS FASTER THE SCIE NCE OFRECOVER Y DECEMBER 2016 $8

50

AINING, EX & Mensfitn essmaga

zine com au

*This offer is available while stocks last. It is available to new subscribers or to existing subscribers renewing their subscription. Open to Australian residents only. Your information is used primarily to fulfil your subscription, but may also be used for other Men’s Fitness promotions. If you don’t want to receive any information about other Odysseus Publishing promotions or offers, please tick here …. This form is a Tax Invoice upon payment. ABN 39 122 001 665. 02/17

Order online

WWW.MENSFITNESSMAGAZINE.COM.AU


The Cooldown

Tarmac titan

In 2016 Britain’s Mark Cavendish won world championship gold and four Tour de France stages — even wearing the famousyellow jersey — before claiming silver in the omnium in Rio. He talks to MF about his stellar year.

How did it feel to win the first stage of the 2016 Tour de France at Utah Beach in France and claim the iconic yellow jersey for a day?

It was so nice to wear it — a real honour. It’s probably the most significant item of clothing in sport. I don’t know what else there is clothing-wise. People who don’t even ride a bike could tell you what the yellow jersey means. I hadn’t worn it before in my career, and I respect that race so much so to lead it for a day was such an honour. In March at the track world championships in London, you won the madison event [teams of two riders competing over 50km] with Bradley Wiggins. Was that a confidence booster ahead of returning to the track for the Olympics?

Last time Brad and I rode the event together was in 2008 at a home track worlds in Manchester [and they won gold]. Back then neither of us had won a Tour stage or a Grand Tour — it was only my second year as a pro. Since that we have seen this revolution in British cycling and we’ve had lots of success across the road and the track. Now Brad’s retiring and it feels like things have come full circle with everything we’ve achieved. So to finish with another gold at another home worlds felt like a nice bookend. You also won your first Olympic medal this year in the omnium [a multiple race event]. You are a born winner, so were you happy with collecting silver?

I am now, yes. I could have raced certain races differently but I smashed any targets I had for all my timed events and the guy who won [Elia Viviani] was perfect across all six disciplines which is what you’ve got to do to win an omnium. So in the end I am happy with it. It was a really good atmosphere and I was dead proud of that. Did you get much chance to celebrate your Olympic medal?

If the [road] worlds weren’t coming up soon after [in Qatar in October] I probably would have lapsed after the Games. But I went straight back to the Isle of Man and got the hard graft in there for a few weeks. That big block was finished off with the Tour of Britain in September. So it wasn’t much of a break. Was it hard to combine both track and road events this year?

It was hard on the body but not so bad on the mind. Because I had different goals, my mind was quite fresh on both sides. When I went on the track, I was fresh because I’d just come from road riding and vice versa. Has your diet changed much over the years?

Nutrition is very important for pro cyclists, and I learnt a lot about protein this year. I was going between the road and the track and had to keep my muscle mass up, so I needed to know about protein intake and good sources of protein. I now take little pistachio bags with me. They are good when you are in a rush. And it feels like fiddling with a bag of chips. It’s the sensation — you know how some people like to hold a cigarette? For a snack, you like to have something you can dip into. And they’re a source of protein too. What are you like in the kitchen?

getty

My wife [Peta] is the best cook, but I spend a lot of time on my own so I have got to be good at it. I have got pretty good at poached eggs — my wife showed me how to do it. The trick is to keep the water shallow but you need it to simmer. Boil the water, then just as it comes to the boil, bung it in and simmer it. It needs to be still bubbling but not too much. And it comes out wicked. But mine are still not as good as hers…

130

MEN’S FITNESS

FEBRUARY 2017


HYDROLYZED: HARD TO SAY, EASY TO DRINK. What’s good for you doesn’t have to taste bad. With small, easy-to-absorb di and tripeptides created through a process called ‘hydrolysis’, Proto Whey’s unique scientific formula delivers more protein and gives you the essential ingredients needed to help build muscle faster, train harder and recover more quickly. Nothing else compares.

/ 100% PURE HIGH DH HYDROLYZED WHEY PROTEIN / THE ONLY PROTEIN WITH DTP TECHNOLOGY / RAPID PROTEIN UPTAKE

Discover more at protowhey.com.au


5fvdvfdvf