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WAHLBERG THE WORKOUT THAT KEEPS HIM

LEAN & FIT AT 45

BUILD YOUR OWN WORKOUT NEW WAYS TO BOOST YOUR WEAK SPOTS

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FEB 2017

ISS. 348

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Inside 

FEBRUARY 2017 VOLUME 348

IN EVERY ISSUE 8 PUBLISHER’S LETTER 110 SUPPS 113 SUBSCRIPTIONS

80 Lose carbs, gain mass How to build strength and size on a strict diet.

FEATURES 42 Mark of success The lessons Mark Wahlberg learned in the gym morphed him into a Hollywood heavyweight. 50 2017 starter’s guide Start the New Year off strong with this four-week plan for a leaner, stronger and more mindful body.

86 Buddy up Recruiting a workout partner can breathe new life into a stale training routine. 94 Muscle matrix Design your own workout based on the weak points you want to improve in your physique.

62 Year in fitness: 2016 We look back at the winners, the losers and the total dickheads.

102 Sweet cheats Packed with protein, these healthy desserts come in handy for satisfying a sweet tooth without the sugar crash.

72 FItness 2.0 Whatever you do to stay in shape, discover the game-changers that can help you do it better.

106 Level up: back These subtle variations of classic movements fend off boredom and spark new results.

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SECTIONS 32 EDGE 2017’s top fitness trends; chop down a tree; boost your gut health; all about acupuncture. 57 TRAIN TRX circuit workout; Tabata for size; try the kettlebell upright row; revamp your arm routine. 73 EAT Soft-shelled crab; super salads; better breakfast; peas, please; rules for buying protein.

ON THE COVER MARK WAHLBERG /// Photograph by Ben Watts


HEALTHY WAY SPECIAL BARS Prep Time: 1 hour

Makes: Approximately 15 servings

Ingredients • 3 cups of Healthy Way Superfood Porridge

• 1/3 cup of pecans coarsely chopped

• 1/2 cup of Healthy Way Cranberries Sweetened with Apple Juice

• 1 cup of honey

• 1/2 cup of Healthy Way Apricots coarsely chopped

• 2 teaspoon of Cinnamon

• 1/3 cup of Healthy Way Almonds Kernels coarsely chopped

• 3/4 cups of milk or dark choc chips

Method 1. Pre heat oven to 280 degrees. On a lined baking tray spread out Healthy Way Almonds Kernels and pecans. Bake for 6-8 minutes or until slightly browned. 2. In a food processor add Healthy Way Apricots, Healthy Way Dried Cranberries, cinnamon and Healthy Way Superfood Porridge, Pulse until well combined. Transfer to large mixing bowl. 3. Warm Honey in the microwave and add to the large mixing bowl, mixing through with wooden spoon. Slowly add nuts and choc chips until well combined. 4. Line square or rectangle tray with baking paper. Place mixture onto tray and spread evenly pushing down mixture to make firm bars. Hint: use damp hands 5. Place in fridge for 1 hour then remove and cut into rectangles or as desired- Wrap individual bars in glad wrap or foil and place back in the fridge to keep chilled.

Healthy Way Cranberries Sweetened with Apple Juice 200g

Healthy Way Apricots 200g

Exclusive Stockist:

Healthy Way Almonds Kernels 200g

Healthy Way Superfood Porridge 750g


FROM THE TOP

Executive Editor Arnold Schwarzenegger Editor in Chief Shawn Perine EVP/Group Publishing Director Chris Scardino Managing Editor Brian Good Group Training Director Sean Hyson Group Creative Director Andy Turnbull Senior Editor Joe Wuebben

PUBLISHER Ian Brooks

EDITORIAL Chief Sub Editor Alison Turner

ART

It’s your year Resolve to be your best. SOME PEOPLE SCOFF AT NEW YEAR’S resolutions. They see them as something to adhere to for a day or two - like giving up the booze or writing the Great Australian Novel – before forgetting all about it completely.... until next year. But I think they’re a great idea. Basically, the key to a genuinely achievable resolution is being realistic. Saying you’re going to “lose weight and run a marathon” are not realistic because they lack any clear focus. However, if you were to change this to “lose five kilos in two months and start a couch to 5km training program” is great because it has clear parameters and is definitely achievable. An unrealistic resolution is easy to give up on because you’re not giving yourself any direction or way of monitoring your progress. But if you resolve to change your life in a sensible, healthy, attainable and trackable way, you are far more likely to stick to it, see results and then set more, better goals along the way as you continue to progress. We’ve got a whole bunch of inspiration for you in this issue if you’re looking to strip fat, gain mass or simply shake up a tired routine this year. A fit body builds a fit mind, and a fit mind can achieve anything. So make your resolution this year a real keeper. We’re right here by your side to egg you on.

Keep training!

Art Director Lee McLachlan

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

ADVERTISING Advertising Representative Sonja Halstead sonja@paragonmedia.com.au; 0411 515 871

ADVISORY BOARD Rich Froning The reigning and four-time CrossFit Games champ Greg Glassman Co-founder of CrossFit, the world’s fastest growing fitness movement Jim Manion Chairman of the IFBB pro league and president of the US National Physique Committee Nick Mitchell One of Britain’s leading personal trainers and owner of upfitness.com Mike O’Hearn Former TV Gladiator who has titles in bodybuilding, powerlifting and judo David Sandler One of the world’s leading strength and conditioning coaches Tim Ziegenfuss Sports nutrition and exercise scientist who is chief executiove of the Center for Apllied Health Sciences

PARAGON MEDIA PTY LIMITED ABN 49 097 087 860 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.muscle-fitness.com.au Muscle & Fitness is published 12 times a year. Printed by Offset Alpine. Australian and New Zealand distribution by Gordon & Gotch. Copyright © 2017 Paragon Media Pty Limited and Weider Publications, LLC. Muscle & 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. Muscle & 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 Paragon Media Pty Limited.

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)

Ian Brooks Publisher

Environment ISO 14001 PEFC/xx-xx-xx

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MUSCLE & FITNESS

FEBRUARY 2017

Certification applies to Offset Alpine Printing

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.


M&F 17

BY THE EDITORS

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MUSCLE & FITNESS

FEBRUARY 2017

KUPICOO/GETTY IMAGES

The fitness, health and wellness trends that will dominate 2017.

AUSTRALIA’S GYM INDUSTRY IS

booming, with more than 4.6 million gym members (regardless of whether you actually go) and 20,000-plus new personal trainers graduating every year, all bright eyed, bushy-tailed and annoyingly overeager. After careful consideration, serious number crunching and downing countless protein shakes to keep us fuelled up, we ditched all methodology and relied on just two things to create this list: what we heard in the gym and the feeling we have in our guts or more appropriately, six-packs.


M&F 17

EDGE

GEAR UP

WEARABLES ■ Forget about that expensive thing on your wrist. Eggheads are creating smart clothing – or biometric garments – that can do things like monitor your running cadence and pelvic rotation, track your breathing and detect intensity and muscle effort while you train.

AIRDYNE/KEISER ■ Airdyne bikes and Keiser functional trainers – air-powered machines that remove inertia – are used by strength and conditioning coaches to prep athletes. The harder they work, the more resistance they’ll encounter, perfect for raising power production in the body.

WEAR F R O M T O P L E F T: VA D Y M D R O B O T / A L A M Y; L E E H O LT; C H R I S T I A N H A R D E R / I N S C A P E

WORKOUT CLOTHING ■ Brands like Lululemon and Rhone have sparked other brands to up their game when it comes to the style and function of their clothing. Brands like Tapout, New Balance, RYU and Patagonia have also started creating hybrid apparel that looks sleek enough to wear when you’re at work with Jim and perform when it’s time to hit the gym.

GET DIRTY

OCRS ■ You already became one tough mudder. Now it’s time to battle like a frog and compete like a Spartan. New course designs and OCR-specific training is whittling out the weak competitors to focus on the more dedicated, intense and team-oriented athletes who want to prove they can survive freezing water, climb rope walls and crawl through any muck and mire.

KINSTRETCH RELAX

■ Sounds like something you’d want to do to your little brother, kinstretch – based on Dr Andreo Spina’s Functional Range Conditioning – will open your eyes to how your body is meant to move. More than just stretching out your joints, kinstretch focuses on body control, flexibility and range of motion and can help prepare you for running and strength training. Take that, yoga.

MINDFULNESS ■ Become one with your body through meditation. Studies have shown that practising mindfulness for just a few weeks can improve your immune system, lower stress levels, fight obesity and even lessen hostility in prisons. And we all know how jacked inmates can be.

SOCIAL MEDIA

GO HEAVY AND LIGHT ■ According to a paper published in the Journal of Strength and Conditioning Research, the classification of training routines by their sets, reps and weight loads as either for bodybuilders or for strength athletes, is an oversimplification. The paper shows that both heavy-weight/lowerrep and moderate-weight/higher-rep routines appear to elicit similar gains in muscle growth.

Follow us on Facebook at

FEBRUARY 2017

facebook.com /musclefitnessau MUSCLE & FITNESS

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EDGE

M&F 17

JOIN

GROUP TRAINING ■ No longer seen as a lacklustre substitution for guys who’d rather skip the gym, the rise of boutique gyms has allowed group training to become more granular. From CrossFit-style MetCon classes and sports, agility and speed training to hardcore boot camps, OCR and Ninja Warrior–style training programs, group fitness has evolved since Zumba in the ’90s.

INJURY PREVENTION ■ Last year was all about cryotherapy chambers. What’s next? A greater focus on preventive exercises and methods to protect joints and tendons. “Most strength programs… [don’t teach] the body to control muscles as a complete system,” says trainer Matt Unthank, who uses Crossover Symmetry, a shoulder-injury-prevention method that targets “the sequencing and layering of movements to get everything to work together in sync.”

TRAIN

RECOVER

BRAIN STIM ■ Muscle stim treats muscle pain and stiffness. Brain stim sends electrical pulses to the motor cortex and has been shown to improve athletic performance: athletes who wore a Halo Sport device for two weeks increased lower-body explosiveness by 12 percent. 10

MUSCLE & FITNESS

LIGHTEN UP Training with lighter weights will yield the same results as going heavy.

FEBRUARY 2017

■ “How much do you bench, bro?” The best answer might be, “Who cares?” A number once seen as an, ahem, benchmark for strength has been proven to be an ego massage. Last year a study in the Journal of Applied Physiology found that lifters put on a 12-week program of either heavy or light/moderately heavy workouts saw no significant differences between the two groups in terms of muscle strength and size.

DA H L P H O T O/A L A M Y; S TA R A S / G E T T Y IM AG E S; D U S T IN S N IP E S

LIGHTENING THE LOAD


M&F 17

EDGE

TRAVEL

HOTEL GYM UPGRADES

MOVE IT

BATTLE ROPES

■ “Hotels are realising guests want to stay fit and the gyms that they have on-site are just not equipped for the demand and what people are looking for nowadays,” says Christianne Phillips, director of mind and movement at 1 Hotel in Miami, US, which features the first-ever Spartan Gym. Hotels are also now boasting wellness advisory boards that create customised workouts and organise runs.

■ Typically associated with sports like mixed martial arts and football, battle ropes have tremendous carryover to the general population and are showing up at more commercial gyms. “They are a great way to increase your energy expenditure and upper-body strength while improving the range of motion in your joints,” says trainer Eric Pellini “Battle ropes are here to stay in 2017 – and beyond.”

GENES

DECODE YOUR DNA ■ Before you start training to get your body cut, ripped and shredded, find out if your body can actually become cut, ripped and shredded. At-home DNA testing kits analyse your spit to determine if a six-pack is even achievable and reveal which parent to blame for any shortcomings. Dan Reardon, Fitness Genes co-founder, says “everyone is looking for the edge when it comes to fitness and body composition.” This is a way for “men to be more muscular and cut while living a long and healthy life.”

LIFT STRONG

STRENGTH TRAINING

EXPLORE

EDG AR ARTIG A; JASMINKO IBR AKOVIC/AL AMY

FITNESS ON-DEMAND

■ Body-part splits have a place in training, but so does full-body strength training, which is often omitted. “Full-body movements work more muscle groups with a greater variability and intensity, leading to a better physique,” explains Pellini.

■ With the success of ClassPass and FitReserve – two services that allow you to explore a variety of gyms or classes without a long-term commitment – anticipate more apps and websites that encourage exercise diversity when you have that urge to lift whether at home or on the road. FEBRUARY 2017

MUSCLE & FITNESS

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EDGE

M&F 17

LISTEN

WIRELESS HEADPHONES ■ Untangling a wire or having your earbuds ripped out midset is a bitch. Buds with a single connecting wire or true wireless headphones — which have no wires at all — offer a more streamlined and enjoyable way to pump iron while blasting “Enter Sandman”.

EASE INTO IT CLASS MASH-UPS ■ SoulCycle paired indoor cycling with dancing and it became a cult. No interest from our gym dwellers there. However, we’re down to try out classes that combine HIIT cardio and Pilates (PHIIT) or Tabata and yoga — essentially, anything that presents a challenge and allows us to get stronger and burn calories while sparing us from the hell that is steady-state treadmill runs.

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FEBRUARY 2017

■ Taken a bit of a break from exercise over the holiday period? Researchers from Italy examining the changes in tendon structure following an abrupt stop in training warn that getting back in the gym should be done with caution. In short, after a layoff, even if you feel like jumping right back in where you left off, it’s better to ease into your previous level of intensity to avoid risk of injury to tendons.

MR BI G PH O T O G R A PH Y/ G E T T Y IM AG E S; G L A S SH O U SE IM AG E S /A L A M Y

DON’T RISK IT


TRAIN

FEATS OF STRENGTH

EXPERT CONTRIBUTOR

Walt Page is a professional Stihl Timbersports lumberjack competitor.

MUSCLES ENGAGED

> Abs > Obliques > Lats > Deltoids > Pecs > Triceps > Glutes > Quads > Hamstrings > Calves

STEP 2 Begin by chopping upwards at 45 degrees to the wood. The scarf will be removed easiest if up blows and down blows are aligned so that the wood fibres sever at the bottom and then the top of the scarf. Make sure both bottom and top cuts are severing fibres completely.

HOW TO

CHOP DOWN A TREE If you want to pull a lumberjack and chop down your own tree, follow these steps to avoid being squashed after yelling “Timber!” BY WALT PAGE

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MUSCLE & FITNESS

FEBRUARY 2017

RECOMMENDED EXERCISES

> Cable woodchopper > Medicine ball slam > Medicine ball rotational wall throw > Russian twist > Barbell squat

I L LU S T R AT I O N S B Y M A R K N E R YS

GETTY IMAGES

STEP 1 Determine the desired felling direction. The scarf – the portion of the tree removed by chopping – should have its widest point in the desired felling direction. The height of the scarf should be about the same as the diameter of the tree (ie, 30cmtall scarf for a 30cm-diameter tree). Remove the side that will close when the tree is falling first.

STEP 3 Once the first scarf is removed, the tree will fall towards the deepest portion of the scarf, so make sure you’re satisfied with the scarf in relation to the desired felling direction. Remove the second scarf on the opposite side of the tree in a slightly higher location than the first. The fall of the tree is controlled by unsevered wood fibres between the first and second scarf. If the wood fibres are too thick, the tree will not fall; too thin a section and the tree’s weight will break the fibres and control of the fall will be lost. For most trees, a thickness of 2.5-5cm of uncut wood fibres between the first and second scarf will suffice.


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BETTER BODY

Cold secrets Cryotherapy – freezing your way to a longer, healthier life. THE NEW YEAR IS ALWAYS a good time to make a change for the better. As a health writer, skincare therapist and exercise enthusiast, I’m always pretty much on the right track all year round. While I do take it a little easier over the holiday season, I pull it back quickly come February (no need to rush through January!) and usually have my body back on track and my healthy skin glow in tact by my birthday in March. This year I am excited to incorporate a new treatment to the plan. Not just the usual 5km jog and salmon salad dinners for the month – I am adding a new way of fighting ageing and low energy. It’s called Cryotherapy or, more simply, Cryo. Cryotherapy has been around many years now and certainly not a new thing in the world of 16

MUSCLE & FITNESS

professional athletes . Cryo (meaning krous in Greek for cold or ice) therapy has taken on a new role in everyday people’s lives as an antiageing, anti-inflammatory method of restoring overall health and wellbeing. Some say it also boosts metabolism, resulting in weight loss as a bonus to extra energy and restored muscle recovery. I have been going to the Polar Bare Club Cyrotherapy in Sydney’s Bondi Junction over the last few months (polarbareclubcryo.com.au). The appointment involves stepping into a “cryosauna” wrapped in appropriate gloves and footwear and enduring three minutes of icy, below-freezing temperature nitrogen oxide mist to engulf the body. The temperature shock is said to force the body to respond by amping up its immune

FEBRUARY 2017

system, boosting energy-producing nutrients and burning up to 800 calories in the process. I feel energised , fresh and youthful when I step out and I have noticed my muscle recovery time is shortened after a workout. Bianca, who owns the Polar Bear Club, has been fantastic in talking me through the sessions and holding my hand when I was just too cold! However the benefits are amazing. For great skin, Cryo can increase collagen production, reduce the appearance of cellulite and eliminate toxins causing breakouts and problems with your complexion. In terms of overall health benefits, the list is long. Cryo decreases inflammation, improves sleep time, strengthens the immune system, reduces fatigue and muscle soreness and mentally relieves stress and anxiety . Cryotherapy does not come without its critics and health warnings, as does any health treatment. I would not recommend it if you are at all claustrophobic as three minutes feels like three hours if you don’t like confined spaces. The safety concerns of the effect on heart rhythms if you have an irregular heartbeat should be taken into consideration. If you have concerns it’s always best to consult a medical doctor before treatment.

INGRID SEABURN is a health and beauty expert and former celebrity skin therapist. For more from Ingrid go to ingridseaburn.com

SHUTTERSTOCK

EDGE


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

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EDGE

GYM BAG

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FEBRUARY 2017

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DIET DOCTOR

EDGE

Gut feeling How to maximise your nutrient intake from the food you eat. JUST BECAUSE YOU’RE eating good food doesn’t necessarily mean you’re absorbing the foods you eat. How often is it that we see two individuals follow identical diets and supplement regimes yet their results differ tremendously? A lot. Much of this comes down to nutrient absorption and that means focusing on your second brain – your gut. If your gut is unhealthy and not producing the digestive enzymes necessary to break down and absorb the food and supplements you consume, then you’re not absorbing enough macro- and micronutrients. Is the latest juice cleanse the answer to your problems? Maybe temporarily you may feel less bloated and feel ready to take on a healthy eating regime, but this is only a Band-Aid remedy. It will treat the symptoms, not the cause of your issue. Poor gut health takes time and a bit of knowledge to rectify. However, it’s well worth both your time and effort. I have experienced poor gut health myself. It occurred when I’d spent an extremely busy year focusing on work and travel and my eating habits took a back seat. I am sure many of you can empathise with

that, considering the rat race we live in today. I tried a variety of methods and techniques, however seeing as I hold a Masters in Research Methodology it made sense to delve further into the most efficient way of not only ensuring gastrointestinal health, but maintaining it with as little effort as possible. Unbeknown to me at the time, the solution was simple. Prime your gut in the morning to produce the digestive capability it will need throughout the day and most of your problems are solved. The gradual bloating you experience as the day progresses disappears and your energy levels as well as your mental acuity increase exponentially – a sign that you’re absorbing not only the macronutrients from what you consume but just as importantly, the micronutrients. After all, it’s micronutrients that are responsible for our physiological wellbeing. I start the day using BSC Greens Powder blended with water, celery and some kale or baby spinach as well as BSC Probiotics. This simple formula gets your stomach to immediately start producing the necessary enzymes, however you’ll also notice it regulates your bowel

movements. (By the way, irregular bowel movements may very well be the reason you’re feeling lethargic throughout the day.) But back to the topic at hand. Following this simple recipe will dramatically increase nutrient absorption from food, reduce bloating, get you that much closer to your goals and generally have you feeling better in no time. PS. Don’t forget to drink plenty of water throughout the day and get enough sleep as these are also key to having a healthy hormonal system which will eventually translate to a better sense of wellbeing. T Take care of your insides and y your exterior w follow! will

MOODI DENNAOUI is a Body Science expert and “Diet Doctor”. moodidennaoui.com

FEBRUARY 2017

MUSCLE & FITNESS

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EDGE

HER FIT

In deep IFBB BIKINI PRO and Team Optimum Nutrition athlete Sheena Jayne Martin is so much more than just a pretty face and remarkable physique. She holds both a Bachelor of Law with Honours and a double diploma in fitness and business. She also happens to be the first Bikini Pro from New Zealand ever to qualify for the Olympia. “I’ve always been an over-achiever,” she says. “At school, I excelled. My decision to go to law was fuelled by a desire to help people. I loved studying for my law degree. “’Achieving’” was never an issue. I’m very determined and driven. I’m the type of person who decides what she wants and strives tirelessly to achieve that, no matter what obstacles I face or how many times I’m knocked down.” Unfortunately, once she graduated and got into the workforce, Martin found that the legal profession wasn’t at all about “helping people”. “I’m a very passionate person, a people person, and it didn’t take long for my legal profession to feel very empty,” she says. “Over time, as my unhappiness compounded. I decided I needed to follow my heart and do something that ‘mattered’ – not something materialistic, but something that was meaningful for me.” There were other struggles that Martin was facing. As an overachiever, a desire to be perfect led to her develop an eating disorder. “My eating disorder stemmed from a lot of things,” she says. “A desire to be perfect, body image issues, failed relationships with guys I thought I needed. I felt I needed to be ‘in control’ of my life, of everything in it. A lot of people with this type of background 20

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are the types of people who end up struggling with eating disorders. “Eventually, this thing that had begun because I ‘needed’ to be in control had actually taken control of me. I was stuck in a vicious cycle. I felt tired, exhausted, unhealthy. I felt like a shell of myself – drained and empty. After six years caught in this cycle I decided enough was enough. I simply woke up one day and decided things needed to be different before I ran myself completely into the ground. It was hard, and I had still not told anybody what I was going through. I just started putting one foot in front of the other and trying to be more kind to myself. But to be honest, I don’t think that an eating disorder ever fully leaves you.” Martin decided to start studying by correspondence towards a double diploma in fitness and business. While many people in her life frowned upon her decision to leave law behind, Martin’s trademark determination and the support of her beloved mother helped her make the choice. “I chose this particular qualification because it was more robust than a personal training certificate and I had dreams of not just working as a personal trainer but building an online presence and building my own brand,” she says. “It took me a couple of years to finish my course as I was still working full-time as a lawyer while also instructing Les Mills Group Fitness classes before and after work. As much as I was increasingly miserable in my law job, I had a mortgage to keep up with on my own so I had to ride it out until the time was right for me to set sail on my new career path.”

FEBRUARY 2017

In September 2013 Martin competed in her very first NZIFBB Bikini competition, and from there began a whirlwind of success. Less than six months later she had placed second internationally at the Arnold Amateur in Ohio, US, and she then won the NZIFBB Pro Qualifier. “I was New Zealand’s newest IFBB Bikini Pro, and that incredible opportunity has changed my life,” Martin says. “Not only did my status as a professional athlete give me the platform to leave my legal profession and quickly become very busy as a personal trainer and online coach, but I was given the most amazing opportunity to travel the world competing on the IFBB Pro Circuit and being sponsored by the world’s number one protein supplement company, Optimum Nutrition.” In March 2016, Martin became the first ever IFBB Bikini Pro from New Zealand to qualify for the Olympia and in September became the first ever IFBB Bikini Pro from New Zealand to compete at the Olympia. “The fact that I have achieved things that I only ever dreamt of achieving still seems surreal sometimes,” she says. “In terms of my competitive career, I want to qualify again to compete at the Olympia, and this time I want to be noticed! Like almost every Bikini Pro, my ultimate goal would be to one day win the Olympia. I can’t promise I’ll achieve that, but I can promise I will be working for it with all of my heart. “I swam in the shallow end for a long time. Not anymore. I’m chasing my potential. I’m here to make waves. Lucky for me my delts will make me a much better swimmer in the deep end!”

PHOTOGRAPHY BY BINAIS BEGOVIC

A relentless drive to succeed has led Sheena Jayne Martin to achieve incredible things. BY ALISON TURNER.


EDGE

NAME

SHEENA JAYNE MARTIN BORN

NEW ZEALAND LIVES

AUCKLAND AGE

28 HEIGHT

164CM OCCUPATION

PERSONAL TRAINER AND NUTRITION COACH/IFBB BIKINI PROFESSIONAL WEBSITE

SHEENAJAYNE FITNESS.COM INSTAGRAM

SHEENAJAYNE_ FITNESS FAVOURITE SUPPLEMENT

OPTIMUM NUTRITION GOLD STANDARD 100% WHEY, WHITE CHOCOLATE FEBRUARY 2017

MUSCLE & FITNESS

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EDGE

RECOVERY

Little prick Acupuncture is an ancient technique that may help lifters overcome workout-related injuries. BY ADAM BIBLE APPARENTLY BEING PRICKED with very thin needles can aid muscle recovery, and its popularity is on the rise. Acupuncture, the Chinese technique of inserting tiny needles into the skin along specific points on the body to treat musculoskeletal conditions, infertility, respiratory issues, migraines, neurological problems, allergies, skin disorders and the common cold and flu, has been tried by more than nine percent of Aussies. Scientists are still trying to figure out how acupuncture works, but when it comes to healing sports injuries, studies show that it may reduce inflammatory chemicals and help increase blood flow to the injured area.

ORIGINS

SUPPORTING SCIENCE

EFFECTIVENESS

Acupuncture came on the scene in China 3500 to 5000 years ago, and

“In a 2012 meta-analysis involving more than 17,000 people, acupuncture has been shown to be effective for treating various types of pain, with the strongest evidence in the treatment of

a licensed acupuncturist.

Acupuncture may help muscles heal faster by increasing blood flow. It may also speed up the time it takes to heal tendons and ligaments, plus reduce pain and increase range of motion and functionality. If it works for you, and is performed safely by a skilled practitioner using sterile equipment, there’s no harm in trying it.

CONTRADICTING SCIENCE

DURATION

“Acupuncture has been investigated more thoroughly than any other form of alternative medicine,” says Dr David Colquhoun, professor of pharmacology at University College London, UK. “After over 3000 trials,

An acute injury requires fewer treatments than a chronic issue that a patient has had for years. Typical

has been practised in Australia as far back as the 1850s by the Chinese immigrants working in the goldfields. The first official recognition of acupuncture by the Australian Government came in 1982. Today, around 4000 acupuncturists are registered with the Chinese Medicine Board of Australia.

PRICE It can vary widely — anywhere from $60 to $120 a session, depending on your practitioner. The initial consult may be slightly higher than subsequent visits. Be sure to check with your health insurance, as some providers cover a limited number of visits.

Muscle tears, sprains, strains,

tendinitis, fractures, sciatica, headaches, tennis elbow, knee pain, carpal tunnel syndrome and nausea. 22

MUSCLE & FITNESS

just about every paper ends with ‘more research is needed’. The totality

of the evidence indicates zero effects, or at the most a tiny difference that has no clinical significance. The difference seen in studies, though probably real, is too small to be of any noticeable benefit to patients.” Other trials have had similar findings – results are barely clinically significant.

FEBRUARY 2017

treatment plans range anywhere from one to two treatments for minor injuries, to twice a week for three to four weeks, followed by once per

week for a month or more.

SIDE EFFECTS Acupuncture is a non-invasive procedure but can cause bleeding/ bruising at the site of needle insertion and potential exacerbation of the condition for a short time. Adverse events are uncommon.

SHELBY ROSS/GETTY IMAGES

WHAT DOES ACUPUNCTURE TREAT?

back pain, neck pain and shoulder pain, chronic headache and osteoarthritis,” says Bill Reddy,


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BUILD MUSCLE, BURN FAT, PERFORM BETTER

Give it a push

AIN

How to get more out of your push-ups. BY ANDREW GUTMAN THERE ARE PLENTY of ways to make push-ups more challenging: elevate your feet onto a bench, add a clap – or two – at the top, create instability by performing your reps on an upside-down Bosu ball. You can also wear a weight vest or put a plate on your back, which turns it into a loaded exercise that will increase the intensity and recruit more muscle fibres in your chest, arms and core. Plate positioning depends on preference and comfort, but your hips are forced to stay up and pressure is removed from your scapula when the weight rests on your lower back.

24

MUSCLE & FITNESS

FEBRUARY 2017

PER BERNAL


RATE MY WORKOUT

Order up

TRAIN

Frank M. sent us his arm workout, which hasn’t helped stretch his shirtsleeves. Our revamped routine will get him to graduate to an XL. BY KYLE HUNT

FRANK’S

OLD WORKOUT

EXERCISE

SETS

REPS

Barbell curl

6

4–6

Hammer curl

3

8

Concentration curl

3

8

Skull crusher

6

4–6

Rope pushdown

3

8

One-arm kickback

3

8

M&F RATING: B+

OUR ADVICE

Change the order of your exercises. Start with higherrep sets to warm up your joints before doing heavier curls and presses; and instead of grouping bis and tris exercises together, alternate them. This increases the time under tension, damages more muscle fibres (the key to growth) and improves blood flow to deliver nutrients to muscles better. Lastly, a close-grip bench is more joint friendly than a skull crusher and works all three triceps heads.

FRANK’S

NEW WORKOUT EXERCISE

SETS

REPS

Hammer curl

4

8–12

Rope pushdown

4

8–12

Barbell curl

5

4–6

Close-grip bench press

5

4–6

Standing cable curl

4

8–12

Overhead cable extension

4

8–12

PER BERNAL

FEBRUARY 2017

MUSCLE & FITNESS

25


TRAIN

ABS AND CORE

Take a walk Walking while hoisting weight overhead will strengthen your core. BY KYLE HUNT

GIVE IT A WRIST

HOLDING A WEIGHT overhead while walking may seem simple, but the instability it creates forces you to work hard to maintain an even posture, which seriously taxes the delts, lats and core in the process. Resist the urge to lean back or to one side while you walk.

People with sensitive wrists might benefit from gripping the kettlebell using a neutral grip (palms facing in) to prevent wrist flexion at the move’s apex.

HOW TO DO IT

THE OVERHEAD WALK With a shoulder-width stance, begin by pressing a kettlebell directly overhead.

Squeeze your shoulders down and back, making sure that your elbow is locked out so your forearm and wrist are completely straight.

GROOMING BY CHRISTIE CAIOLA

Pick a target that’s 7-8 metres away. Walk with your head up, keep your eyes on the target and squeeze all your muscles. Switch arms and repeat in the opposite direction.

KYLE HUNT is a strength and conditioning and nutrition coach.

26

MUSCLE & FITNESS

FEBRUARY 2017

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TRAIN

INSTANT MUSCLE

Learn the ropes The downside of upright rows: wrist and shoulder pain. Use this variation to avoid discomfort. BY PAUL CARTER

HOW TO DO IT

KETTLEBELL UPRIGHT ROW Thread a rope attachment through the handle of one or more kettlebells.

As you pull the kettlebell up, spread the rope apart to activate both the traps and the delts. Hold the top portion of the movement for one to two seconds before lowering the weight.

To extend the set into a dropset, use multiple smaller kettlebells on the rope and then remove them.

WHY IT WORKS

28

MUSCLE & FITNESS

FEBRUARY 2017

JAY S U L L I VA N

GROOMING BY CHRISTIE CAIOLA

Barbell upright rows lock the wrists and shoulders into a fixed position, which can lead to shoulder discomfort. The rope-kettlebell combo allows the wrists and elbows to travel through a flexible range of motion, which also allows the shoulder joint to do the same.


BODY WEIGHT

TRAIN

THE MCDERMINATOR Face the TRX anchor and lean back. In one fluid motion, perform a row and then pivot heel to toe as you rotate your body 180 degrees and extend your arms fully overhead.

Teamwork Force your body to work as a cohesive unit to increase strength and heighten body awareness.

THE WORKOUT EXERCISE

WHAT IT IS

WHY IT WORKS

A TRX CIRCUIT THAT

TRAINING MULTIPLE

works your upper and lower body through multiple planes of movement. All you need is a suspension trainer and a sturdy anchor point, such as a door. Include one minute of active rest/low-impact work, like jumping jacks or high knees, between rounds to keep your heart rate up.

planes of motion at once can enhance core strength, build muscle and increase athletic ability. In addition, teaching your muscles to work in harmony builds practical strength, which can carry over to the field or the weights room, because a strong core, stability and full-body awareness are indispensable no matter what you’re training for.

IAN SPANIER

The McDerminator

REPS

5 each side

135-degree lunge*

5 each side

T push-up

5 each side

180-degree squat jump

3 each direction

TRX crunch

10

*Lunge your leg back at a 135-degree angle and rotate your torso, so you’re facing the direction of your lunging leg.

ANDY McDERMOTT

is a personal trainer in the US. Visit his website: mcdermottfamilyfitness.com

FEBRUARY 2017

MUSCLE & FITNESS

29


TRAIN

CROSSFIT INFUSION

Tabata for size Turn four minutes of pain into more muscle. BY JOE WUEBBEN

TABATA TRAINING IS AN intense form of high-intensity interval training (HIIT) that alternates 20 seconds of balls–to-the-wall work with 10 seconds of rest for four non-stop minutes (eight rounds). This punishing workout is the epitome of CrossFit for both its aerobic and anaerobic conditioning and fat-burning benefits. Yes, you can enhance conditioning and spur fat loss in just four minutes, but not if you half-arse the intensity. That said, the technique can also spark hypertrophy since time under tension (TUT) is maximised. Muscles get fatigued for extended periods and lean muscle tissue breaks down, which paves the way for muscle growth. Add Tabata into your current program by removing CrossFit 30

MUSCLE & FITNESS

HOW TO DO IT

TABATA PROTOCOL FINISHERS As a finisher on leg day… EXERCISE

Leg press*

ROUNDS

8

REPS

20 seconds of max reps

*“Load up the leg press with your body weight,” says Hysell. “If this feels heavy, find a lighter weight. Don’t rerack the leg press during your rest period unless safety dictates you must.”

exercises like wall balls and air squats and replacing them with weight-loaded moves. Craig Hysell, a certified CrossFit trainer and competition judge who has trained CrossFit champs

FEBRUARY 2017

As a finisher on chest day… EXERCISE

Ï Close-grip

bench press**

ROUNDS

REPS

8

20 seconds of max reps

**“Use 60% of your body weight for the load,” says Hysell. “If that feels too heavy, go lighter. Using a spotter is highly recommended.”

and pro athletes, designed the hypertrophy-focused Tabata routines above. He recommends a leg press finisher after training legs and closing out with closegrip bench presses on chest day. PER BERNAL


FYI

Quality is key Looking back for starting over. A FRESH NEW YEAR is a good time to look back over the year at some of the things we touched on. Firstly, given that “eat, drink and be merry” has been high on the agenda of late, nutrition and the fitness industry is worth a comment. As I’ve said before, the fact that the fitness industry remains unregulated and who and how nutritional advice is provided to the general public goes unchecked is a disaster. Meal plans of 800 calories a day are handed out with little or no understanding of the ramifications, and pre-workout drinks are being given to minors. Examples such as these should be of major concern to an already fractured fitness industry. Regulation and appropriate courses need to be in place to ensure professionals can get the right training. Courses such as the Certificate IV in Weight Management, which ensure qualified professional are not only legally entitled to provide meal plans to general fitness enthusiasts but are also insured to do so, is a step in the right direction. If you’re competing, nutrition is a key area to discuss with your coach. Ask them about their training and nutrition philosophy - it’s important that you enjoy the process and not see competition preparation as a chore. The more you enjoy it the more likely you are to compete again. If you’re living on chicken and broccoli for 10 weeks and doing three hours of cardio a day on top of your resistance training and work or study, then you’re probably not going to enjoy the experience. Other things we said you should look for in a coach include someone who has a minimum a Certificate IV in Fitness or is Recomp Qualified, who has appropriate insurance, who’ll provide you with post-comp support and advice and who’ll allow you to talk to other athletes they’ve trained so you can find out about their experiences under that coach. Finally in our review, we should remind ourselves that the “secret” key to any performance improvement is recovery. Make sure that you have at least one day off per week, that you vary sessions between hard and easier, that you add in active recovery sessions, that you get adequate sleep, and that you have balanced nutrition and optimal fluid intake. Tony Attridge is a level 3 strength and conditioning coach, sport psychologist, sports nutritionist and exercise scientist. He’s also the owner and CEO of the College of Health and Fitness. See more at tonyattridge.com and thecollegeofhealthandfitness.qld.edu.au

TRAIN

Got the brawn? Let us help develop the brain! Health and fitness is a lifestyle choice. Regardless of your goals – whether it be to compete, for enjoyment or to extend your abilities – the more knowledge you havve about training, the better ha your results will be. I have been in the industry, both working and studying, since 1988 and I have been educating professionals and the general public in health and fitness for over 24 years. If you really want to improve your mind and body, come and train with us and master the knowledge to get you there. Tony Attridge Did you know that during 2015-2016, Australians are expected to spend $613.6 million on weight-loss counselling services and related low-calorie foods and dietary supplements? Our Certificate IV in Weight Management, a nationally and internationally accredited online training course, can help you start a holistic career or business in the weight management industry. Train with us and get a world class education and be part of a community of like-minded professionals. Be the best you can be! Mention Muscle & Fitness magazine and get 20% off our advertised prices!

Evergreen Centre, Level 1, 12 Discovery Drive, North Lakes, QLD 4509 P: 07 3385 0195 E: manager@thecollegeofhealthandfitness.qld.edu.au

www.thecollegeofhealthandfitness.qld.edu.au


WHAT’S IN THE FRIDGE THIS MONTH

Get baked

Oven-bake soft-shell crabs for better flavour and less fat. BY THERESA GAMBACORTA teeth into a soft wholemeal bun lathered in tartar sauce this summer, with seasoned crispy-fried soft-shell crab legs poking out, remember there’s a healthier, more physique-friendly alternative to

32

MUSCLE & FITNESS

cooking this succulent crustacean. At only 100 calories and 20 grams of protein per 115 gram serve, crabs are extremely low in fat and provide a versatile, seasonal source of sweet and briny protein that also supply you with a boost

FEBRUARY 2017

of omega-3 fatty acids, the minerals zinc and selenium and vitamin B. While frying soft-shell crabs is typical, baking them – with a homemade spice mix – significantly reduces saturated fat and lets the

RENEE COME T/ STOCKFOOD

BEFORE YOU SINK YOUR


SOFT-SHELL CRABS crab flavour shine through. The blue swimmer crab, Portunus armatus, is found around Australia. In Western Australia blueys can grow up 25 centimetres wide, with a claw span of up to 80 centimetres. Sizes vary widely from state to state, and are

available year round, but are at their peak from November to April. When purchasing your blue swimmer crab, make sure their legs and claws are intact and that their shells give easily when pressed. Aside from the face, apron and gills, all other parts

EAT

of the crab are edible. Beware that they are highly perishable and will keep in your refrigerator for only one to two days. Reduce carbs by ditching the bun and adding the crabmeat to a salad instead. To boost the fibre intake, pair with a farro and tomato salad.

OVEN-BAKED SOFT-SHELL CRABS MAKES 2 SERVINGS

CHEW ON THIS

A 115g bluey has 20 grams of protein and only 100 calories.

tsp chilli powder ½ tsp celery salt tsp ground black pepper ½ tsp smoked paprika ½ tsp dry mustard ½ tsp white pepper 4 large soft-shell crabs, cleaned 1 tbsp extra-virgin olive oil 1 tbsp butter, melted 1. Preheat oven to 260°C. 2. Mix all spices together and season crabs on both sides with spice mix. Place on a baking sheet. 3. Combine oil and melted butter and brush over crabs. Bake crabs in oven eight to 10 minutes. NUTRITION PER SERVING

356

47g

2g

17g

CALORIES

PROTEIN

CARBS

FAT

SHELL OUT ON SHELLFISH

R I TA M A A S / G E T T Y IM AG E S

You don’t need to count on tuna and salmon to get your omega-3s – shellfish is equally blessed with plenty of heart-friendly omega-3s. Shellfish like crabs are also a fantastic source of zinc, which is important for blokes as it supports reproductive and sexual function. Crabs like the blueys here also contain selenium for protecting cells and boosting immunity, riboflavin for promoting production of steroids and red blood cells, copper for iron metabolism and phosphorus for skeletal health.

FEBRUARY 2017

MUSCLE & FITNESS

33


EAT

FOOD OF THE MONTH

CHEW ON THIS

Often considered a Chinese vegetable, snow peas originated in the Mediterranean and were grown in Europe in the 19th century.

SRIRACHA ORANGE SNOW PEAS SERVES 4

Snow day

Crunch on vitamin C–rich pea pods to add texture and nutrition to salads and stir-fries. BY JENNIFER ISERLOH

34

MUSCLE & FITNESS

When shopping for snow peas, select pods that have smooth, uniform skin and are free of dark spots or scratches. Hearty snow peas will last in the crisper drawer for about a week. Pods should be eaten whole; just remove the strand that runs down the top of the pod. Hold a small pairing knife against the top of the stem, pull down and discard the stem and strand.

FEBRUARY 2017

1. Combine garlic, butter or olive oil, orange zest, salt and pepper in a small bowl. Mash well with the back of a spoon. 2. Heat a large frypan over high heat. Add snow peas and butter/olive oil mixture at once. Cook three to four minutes, stirring often, until peas are coated in the mixture and they begin to soften. Turn heat off and stir in Sriracha. Top with orange sections. NUTRITION PER SERVING

151

5g

18g

7g

CALORIES

PROTEIN

CARBS

FAT

ENVISION/CORBIS

WHILE YOU’RE POOLSIDE enjoying the warm weather, keep in mind that the forecast calls for snow, in the vegie world, that is. Just one cup of snow peas gives you more than 100 percent of your RDA for vitamin C along with a healthy dose of vitamin A and fibre. Snow peas are high in non-haem, plant-based iron and taste great with other iron-rich foods like lentils, beans and grass-fed beef.

4 garlic cloves, minced 2 tbsp grass-fed butter or olive oil 2 medium oranges, zested and sectioned ½ tsp salt ¼ tsp freshly ground black pepper 2 tbsp Sriracha 500g fresh snow peas, stems and strands removed


SALAD DAYS

EAT

MAKEAHEAD TIP

Layer in almond dressing, chicken, capsicum, tomatoes, strawberries, spinach and goat cheese in that order. Keeps up to four days.

Rabbit food

Reimagine rabbit food by using salads as a base for a nutrient-dense meal packed with protein, carbs and healthy fats. BY MATTHEW KADEY CHICKEN STRAWBERRY SALAD SERVES 4

PHOTOGRAPHS BY BRIAN KLUTCH

2 tbsp extra-virgin olive oil 700g chicken-breast tenders Salt and pepper 8 cups spinach, tough ends trimmed 2 cups strawberries 1 punnet cherry tomatoes, halved 1 orange or yellow capsicum, sliced 55g soft crumbled goat cheese 2 tbsp almond butter 1½ tbsp balsamic vinegar 1 tbsp honey 1. Heat 2 tsp oil in a large frypan over medium heat. Season chicken with salt and pepper and cook 2 minutes per side, or until cooked through. Transfer

M&F TOP PICK

to a cutting board and thinly slice. 2. Divide chicken, spinach, strawberries, tomatoes, capsicum and goat cheese among serving plates. 3. Whisk together remaining olive oil, almond butter, balsamic vinegar, honey, salt and pepper to taste until smooth. Whisk in more oil if needed to reach a smooth consistency. Drizzle dressing over salad.

SumoSalad

For fresh, healthy and tasty salads on the go this summer, you can’t go past SumoSalad. We understand that everyone’s tastebuds and dietary needs are different, so whether you are on a high-protein, low-sugar, low-carb, low-fat or even diary free diet, we have you covered. www.sumosalad.com

NUTRITION PER SERVING

681

31g

44g

44g

CALORIES

PROTEIN

CARBS

FAT

FEBRUARY 2017

MUSCLE & FITNESS

35


EAT

APPETISER

FOR MORE

Visit chefirvine.com for recipes, fitness tips, and more.

CHEW ON THIS

Watermelons are 92 percent water, but contain ample amounts of vitamins A and C, antioxidants and amino acids.

WATERMELON Sweet, refreshing and very healthy

1. Get red-y The pigment that gives watermelon its colour, lycopene, is linked to reduced risk of cancer, heart disease and eye disorders. 2. The L word Watermelon is a top source of the amino acid L-citrulline, which helps reduce muscle fatigue and soreness.

Sweet melons Whet your appetite with this light, refreshing and nutrient-dense salad. BY ROBERT IRVINE

SERVES 4 FOR THE VINAIGRETTE

3 tbsp champagne vinegar 3 tbsp lemon juice 2 tbsp chopped fresh mint leaves, about 3–4 sprigs ¼ tsp salt ¼ tsp freshly ground black pepper ¼ cup grapeseed oil FOR THE SALAD

1 head rocket, soaked to remove all grit, stiff spines of leaves removed, 36

MUSCLE & FITNESS

dried in a salad spinner, torn into bite-size pieces 1 small red onion, thinly sliced 1 small seedless watermelon (or regular one, as long as the seeds are removed) cut into 2.5cm cubes or made into 2.5cm spheres with a melon baller 85g feta cheese, cubed 1. Prepare vinaigrette just before use. Through the feed opening of a running blender, add one at a time: champagne vinegar, lemon juice, chopped mint, salt and pepper. Leaving the blender running, add the oil in a slow stream. Adjust FEBRUARY 2017

seasoning to taste with salt and pepper. 2. Toss together rocket and onion. Fold in watermelon. Gently stir in enough of the vinaigrette to coat. Top with feta cheese. Serve with any extra dressing on the side.

NUTRITION PER SERVING

202

4g

CALORIES

PROTEIN

18g

6g

FAT

CARBS

SAM KAPLAN

4. What sugar? Despite how sweet it is, one cup of diced watermelon has only 9 grams of sugar; one apple has 19 grams. 5. Always available Found in supermarkets year-round, look for watermelons grown i Australia. in A li

FOOD STYLING BY SUZANNE LENZER; STOCKFOOD/GETTY IMAGES

WATERMELON SALAD

3. Natural viagra A US study found that citrulline may treat erectile dysfunction thanks to the relaxing of blood vessels.


After a workout your muscles are craving nutrients and a high protein/high simple carb meal has been shown to deliver superior muscle-building results. Research has shown you may boost protein v‹m|_;vbvĹ?]uo‰|_Ĺ‘bll;7b-|;Ѵ‹-[;u‹o†u |u-bmbm]0‹1omv†lbm]-=-v|ĹŠ7b];vাm]ruo|;bmÄş When you’re working out, your muscles †v;†r|_;bu]Ѵ‹1o];mv|ou;v=ou=†;Ń´Äş[;u your workout, your body tries to rebuild its glycogen stores and repair and regrow those l†v1Ń´;ruo|;bmvÄş -াm]|_;ub]_|m†|ub;m|vvoom-[;u‹o† exercise can help your body get this done =-v|;uÄş|bvr-uা1†Ѵ-uѴ‹blrou|-m||o;-|ruo|;bm -m71-u0v-[;u‹o†u‰ouho†|Äş

omv†lbm]ruo|;bm-[;u-mbm|;mv;‰ouho†| gives your body the amino acids it needs to u;r-bu-m7u;0†bŃ´7ruo|;bmvÄş|-Ń´vo]bˆ;v‹o† the building blocks required to grow new l†v1Ń´;াvv†;Äş |Ä˝vu;1oll;m7;7|_-|‹o†1omv†l; Ć?ÄşĆ?Ć“Ĺ‹Ć?ĺƑƒ]u-lvo=ruo|;bmr;uro†m7o=0o7‹ ‰;b]_|Ĺ?Ć?ĺƒŋĆ?ĺƔ]u-lvņh]Ĺ‘ˆ;u‹voom-[;u -‰ouho†|ÄşĹ?Ć?Ĺ‘ !;v;-u1__-vv_o‰m|_-|bm];vাm]Ć‘Ć?Ĺ‹Ć“Ć? grams of protein seems to maximize the body’s -0bŃ´b|‹|ou;1oˆ;u-[;u;Š;u1bv;ÄşĹ?ѾġќġĆ–Ĺ‘

That’s why we at Sumo have created the perfect post work out salad, to increase v|u;m]|_ro‰;u-m7]-bml†v1Ń´;Äş"†r;uŃ´;-m-Ń´;o‰b|_Ć?Ć”o=uo|;bm-m7Ń´;] mo†ubv_bm]ˆ;];|-0Ń´;bv|_;r;u=;1|);7m;v7-‹;] -‹;-Ń´Äş

#Sumolegday


MEATLESS MEALS

EAT

Morning mues Think of this muesli mash-up as the next evolution in overnight oats – more protein, probiotics and flavour. BY DR CHRISTOPHER MOHR

CHEW ON THIS

The protein and probiotics combo in both the kefir and yoghurt keeps you satiated for hours by delivering a powerful punch of protein (15 grams), as well as fibre (5g) and gut-healthy probiotics. It’s also a solid way to jumpstart an (egg-free) morning.

PROTEIN MUESLI SERVES 1

¼ ¼ ½ ½

cup plain kefir cup rolled oats cup flavoured Greek yoghurt cup berries (blueberry or anything fresh and in season) 1 tbsp sultanas

F O O D & PRO P S T Y L IN G BY M AT T VO HR

1. Mix kefir and oats in a bowl and stir until combined. 2. Add remaining ingredients and continue to stir. 3. Cover bowl with plastic wrap or lid and place in the fridge overnight. Enjoy the next morning.

NUTRITION FACTS

297

15g

50g

6g

CALORIES

PROTEIN

CARBS

FAT

38

MUSCLE & FITNESS

FEBRUARY 2017

BRIAN KLUTCH


15-MINUTE FEAST

EAT

PEA-BRAIN

Peas are a smart choice, as 1 cup delivers 9 grams of both protein and fibre. Peas also have lutein, an antioxidant that helps protect eyes.

Prawn stars

Go big on protein, omega-3s and antioxidants with this prawn salad. BY CARLO FILIPPONE

PRAWN & PEA SALAD MAKES 2 SERVINGS

500g frozen cooked and peeled prawns ½ cup cucumbers, sliced ½ cm thick 1 cup peas Sea salt, to taste ½ cup grape tomatoes, halved 4 tbsp extra virgin olive oil 3 tbsp red wine vinegar BRIAN KLUTCH

1 1 2 3 8

tsp balsamic vinegar tsp minced garlic pinches dry oregano pinches black pepper cups mixed greens

1. Place unopened prawns in cold water until thawed or leave in the refrigerator overnight. When

ready to eat, rinse the thawed prawns in a colander with cold water and allow to drain. 2. In a bowl, combine all the ingredients except for the greens. Toss well to coat. Place the greens in a serving dish and top with the prawn mixture.

FEBRUARY 2017

NUTRITION PER SERVING

630

60g

CALORIES

PROTEIN

26g

32g

CARBS

FAT

MUSCLE & FITNESS

39


EAT

SUPP OF THE MONTH BUYING TIPS

WHEY TO GO Rule 1 Protein always places consumer satisfaction over profits.

CHECK THE INGREDIENTS

If the first ingredient isn’t a form of protein, someone is duping you. Rule 1’s are whey protein isolate and whey protein hydrolysate. There’s no gluten, fillers or banned substances. But it does contain the BCAAs leucine, isoleucine and valine – aminos that can help induce protein synthesis and muscle growth.

CONSUME PROTEIN PRE- AND POST-WORKOUT

Protein rules

Before you purchase your next tub of protein, use these tips to get the most out of every scoop. BY JON LUMAN

CONSUMING PROTEIN AND protein shakes is something you might be doing on autopilot. Bad idea. With the rise of “protein spiking” – when companies cheap out on ingredients and use additives as work-arounds to skew the nitrogen count – it’s crucial to stick with brands that are transparent. Those 40

MUSCLE & FITNESS

companies are always trying to satisfy customers because word of mouth among gymgoers is still the most important advertising vehicle around. So when you’re down to your last scoop of protein, keep these tips in mind before you make your next purchase.

FEBRUARY 2017

A study published in the European Association for the Study of Diabetes found that consuming whey before breakfast helped lessen blood sugar spikes, which is good for managing hunger cravings.

EXPERIMENT

In the kitchen, that is. We all need a break from protein shakes, so consider mixing a scoop of Rule 1 with your oatmeal or adding some to wholemeal pancake batter. For on-the-go snacks, make protein bars or overnight oats. Many recipes are easy and do not involve using an oven or wearing a “Kiss the Cook” apron.


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TRUNK ARCHIVE


MARK OF SUCCESS > MarkWahlberg’sdedicationinthegymhas

translatedtosignificantachievementsaway fromtheiron.Hisfocusandcommitment, learnedasastudentofbodybuilding,turned himintoaHollywoodheavyweightonand offscreen.Andnowhe’s asupplementindustry mogulfollowingthesuccessofhisall-natural line,PerformanceInspired. B Y J I M S C H M A L T Z

HE BLUE-COLLAR American hero can be a laughable fraud when presented on the silver screen. Often it’s a casting mistake, where Ken dolls with luscious wavy hair and sculpted cheekbones are passed off as lethal badarses, when audiences know they’re likely to get their hands dirty only when slicing up shitake mushrooms for their quinoa salads. We like our heroes with sweat on their brows and dirt under their fingernails; the ordinary man – quiet, decent –who performs heroic feats when thrust into extraordinary situations. The ideal actor for such a role may be called a “Mark Wahlberg type.” Unpretentious and likable, Mark Wahlberg has cornered the market to star in Hollywood’s top gritty, realistic dramas. The 45-year-old’s B E N W AT T S

recent film, Deepwater Horizon, is an ideal example of his ability to inhabit the role of a hard-working labourer forced into a crisis when the oil rig he works on in the Gulf of Mexico explodes. When Wahlberg stars in a film “based on a true story,” you believe it is. Besides his considerable talents as an actor, Wahlberg cements his credibility in these blue-collar roles by actually looking like he works for a living: sporting broad shoulders, thick arms, cut abs, while displaying the natural grace and agility of an athlete. Wahlberg’s range and ability to utilise his physicality to enrich the transformative demands of his craft are on display in both dramas and comedies, Wahlberg being one of those rare actors who can genreskip without missing a beat. His role in, Patriots Day, where he plays a policeman in the aftermath of the Boston Marathon bombing, is a role that fits him like Spanx on a Kardashian. Wahlberg’s reputation as a reliable performer who chooses his projects well wasn’t built overnight. A bankable star who continues to broaden his fan base with memorable lead and supporting roles, Wahlberg has the type of biography that might sound implausible if it were pitched as a script, and it’s easy to imagine it someday will be. Wahlberg’s hardscrabble youth led him into dark places that haunted him for years. As a teenager roaming the streets of Dorchester, one of the toughest neighborhoods in Boston, US, he was briefly swallowed up by a criminal underworld that earned him multiple arrests and a stint in a local juvenile facility. Such beginnings rarely end well, but after the intervention of a local priest and the support of loved ones, including older brother Donnie (who brought Mark into New Kids on the Block for three months), the troubled young man found his way into the jungles of Tinseltown and thrived.

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M A R K WA H L B E RG

Wahlberg has starred in a wide range of roles, (clockwise) from an oil rig worker in Deepwater Horizon to a roided-out personal trainer in Pain & Gain and as a Navy SEAL in the drama Lone Survivor. Each role was based on a true story.

ODAY, WAHLBERG IS

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While his faith kept him centred and humble, Wahlberg’s dedication to the fitness lifestyle taught him how small goals lead to larger triumphs. At first, he wasn’t taken seriously by top critics and casting directors when he made the transition to actor, but now he’s an indispensable part of the Hollywood elite as an Oscarnominated performer (The Departed) and executive producer (Boardwalk Empire, Lone Survivor). Even when duking it out with an anthropomorphic teddy bear (Ted and Ted 2), Wahlberg displays an athleticism unusual for A-listers, and his bulging arms are a key sign that his muscularity isn’t just for show. (See his arm routine on the next page.) A student of bodybuilding, Wahlberg has long admired the simplicity of great, hardcore workouts, eschewing boutiques, boxes and WODs for old-school weight training. It was a passion most evident in the film Pain & Gain, where Wahlberg played

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a bodybuilder with a heart of steroids who gets in over his head in an extortion scheme with fellow meatheads played by Dwayne Johnson and Anthony Mackie. Wahlberg’s commitment to the fitness lifestyle led him to partner with Tom Dowd, a longtime veteran of the supplement industry, to launch Performance Inspired, a brand that produces all-natural workout and recovery supplements. Currently on Performance Inspired’s roster are pre-workout and whey protein, but expect protein bars, a post-workout BCAA and creatine in the near future. PI’s goal was to remove the guesswork for everyday lifters by avoiding the use of any synthetic ingredients or misleading claims. In other words, Performance Inspired is a supps company created by a gym rat that can help ordinary guys to achieve extraordinary feats in the gym. Mark Wahlberg is once again playing the hero, a role we hope he continues to play.

© 2 0 1 6 L I O N S G AT E EN T ER TA IN M EN T IN C. A L L R I G H T S R E S ERV ED; W EN N U S /A L A M Y; Z U M A P R E S S IN C. /A L A M Y

a faith-driven family man, a counterintuitive lifestyle for the creator/ executive producer of HBO hits Entourage, a program about a sybaritic towel-snapping group of Hollywood bros living the dream, and Ballers, a comedy about the excesses of the private lives of professional football players that stars Dwayne Johnson. Wahlberg’s quick rise after his hoodlum days is just the type of sudden fame that leads to TMZdocumented perp walks, but he didn’t pull himself out of the mean streets of Boston to lose himself in the narcotic haze of stardom. He learned the hard way that life is not to be wasted; it’s to be lived to the fullest with an emphasis on working your arse off to make the most of your potential. Many of those lessons he absorbed in the gym. Success isn’t a lightning bolt from the sky; it’s an accretion of daily achievements.


GU N S L I K E WA H L B E RG

GUNSLIKE WAHLBERG > Build your bis and

MARK WAHLBERG STARTED lifting weights in the 1980s, a time when training circulated around the techniques and information of golden-era bodybuilding. In this case, ignorance was bliss: one of the things they discovered was that working a muscle more often made it grow faster, but hitting it too often caused a plateau. That’s all there was to it. This program offers a combination of frequency and volume that’s just right and harkens back to the kind of straightup ’80s bodybuilding that gave Wahlberg the physique he’s still known for 30 years later.

tris three times as fast to get guns like your favourite action star.

DAY I : BACK & TRICEPS

1 ONE-ARM DUMBBELL DEADSTOP ROW

BY SEAN HYSON/// PHOTOGRAPHS BY JAMES MICHELFELDER How It Works

Sets: 3 Reps: 8–10 (each side) Rest: 60 sec

■ The bis and tris are

Place one hand on a bench and hold a dumbbell in the opposite hand. Stagger your legs and bend your torso so it’s parallel to the floor. Row the dumbbell back to your hip. Lower it with control to the floor. Pause a second, then begin the next rep.

small muscles so they don’t require a lot of work to grow. Hitting them with fewer sets allows you to train them more often – in this program, three days a week. We’ve snuck some triceps work into the back workout, some biceps training into the chest day and then a little of both muscles in the shoulder workout. It’s more work than your arms will be used to but spread out enough so that they can recover fully and come back stronger for each workout. By not doing too much on any one day, you stay fresh each workout and leave more time to work your arms hard each session.

2 LAT PULLDOWN Sets: 4 Reps: 10–12 Rest: 60 sec

With an outside shoulder-width grip, pull bar to your collarbone. Allow the weight to pull you slightly forward and stretch your lats at the top of the lift.

3 RACK PULL Sets: 3 Reps: 8 Rest: 90 sec

Directions

Set a barbell on the spotter bars of a power rack or on mats high enough that when you load the bar with plates it comes up to just below your knees. Stand with feet hip-width apart and bend your hips back. Grasp the bar just outside your knees and, keeping your lower back in its natural arch, extend your hips to lockout.

■ Perform each workout (Day I, II, III and IV) once per week. Rest a day between the first two workouts and perform days III and IV on back-to-back days. Exercises marked “A” and “B” are alternated. So you’ll do one set of A, rest as prescribed, then one set of B, rest again and repeat until all sets are completed.

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GU N S L I K E WA H L B E RG

4 ROPE PUSHDOWN Sets: 3 Reps: 15–20 Rest: 60 sec

Attach a rope handle to a cable station and hold an end in each hand. Extend your elbows, pushing the handle down and away from your body.

5 INCLINE LYING EXTENSION Sets: 3 Reps: 10–12 Rest: 60 sec

Set an adjustable bench at a 30-degree incline. Hold an EZ-bar with hands at shoulder width and lie back against the bench. Press the bar overhead and then let your arms drift behind your head. Bend your elbows, lowering the bar behind your head and then extend them.

YOU CAN TRAIN ARMS THREE DAYS A WEEK. MORE STIMULATION LEADS TO MORE MUSCLE. DAY II: CHEST & BICEPS

1 INCLINE DUMBBELL SQUEEZE PRESS Sets: 3 Reps: 8–10 Rest: 60 sec

Set an adjustable bench to a 30-degree angle and lie back against it with a dumbbell in each hand. Press the dumbbells into each other and keep the tension as you lift them.

2 MACHINE PRESS Sets: 3 Rep: 12–15 Rest: 60 sec

Set up on a chest press machine so that the handles are level with your chest. Press the weight and make sure you feel a stretch at the bottom of each rep (but don’t let the machine drive your arms back too far; protect your shoulders).

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3 PUSH-UP ON BOXES

Sets: 2 Reps: as many as possible Rest: 60 sec

Place your hands on boxes or mats that raise your torso a few centimetres off the floor. Get into a push-up position and perform push-ups so that when you lower your body down you feel a greater stretch in your pecs. FEBRUARY 2017


4 INCLINE DUMBBELL FLYE Sets: 2 Reps: 15 Rest: 60 sec

Lie back on an incline bench holding a dumbbell in each hand over your chest. Spread your arms apart and lower the dumbbells out to your sides until you feel a stretch in your pecs. Squeeze your pecs as you bring the weights together again.

5 SEATED BARBELL CURL

Sets: 3 Reps: 10–12 Rest: 60 sec

Hold an EZ-bar with hands at shoulder width and sit on a bench or seat. Curl the weight up and lower until the bar is about to touch your legs; curl again. The range of motion is about half that of a normal curl.

6 INCLINE DUMBBELL CURL Sets: 2 Reps: 8–10 Rest: 60 sec

Adjust the bench to a 60-degree incline and sit against it holding dumbbells with your arms extended at your sides. Curl the weights without letting your upper arms move forward.

DAY III: LEGS & ABS

1 LEG CURL Sets: 3 Reps: 15 Rest: 60 sec

Set up on a leg curl machine and make sure your knees are aligned with the axis of rotation. Curl the weight until your hamstrings are fully contracted.

2 FRONT SQUAT

Sets: 4 Reps: 8–10 Rest: 90 sec

KEEP YOUR ELBOWS POINTED FORWARD, AND THE BAR WILL STAY BALANCED. FEBRUARY 2017

Rest bar across your shoulders. Raise elbows until your upper arms are parallel to the floor. Take bar out of the rack, step back and set feet at shoulder width with toes turned slightly out. Squat as low as you can.

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GU N S L I K E WA H L B E RG

3A REVERSE LUNGE

3B ROMANIAN DEADLIFT

Sets: 3 Reps: 10–15 (each leg) Rest: 60 sec

4A BODY SAW Sets: 2 Reps: 8–15 Rest: 45 sec

Sets: 3 Reps: 8–10 Rest: 90 sec

Hold a dumbbell in each hand and step back. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

Hold a barbell in front of your thighs. Keeping your lower back in its natural arch, push your hips back and lower your torso until you feel a stretch in your hamstrings. Extend your hips to return to the start position.

Get into push-up position on the floor and rest your feet on sliders. Bend your elbows to rest your forearms on the floor. Brace your abs and push your body backwards so your legs slide straight back. Go until you feel your abs are about to lose tension, and then pull your body forward again. That’s one rep.

4B ONE-ARM FARMER’S WALK Sets: 2 Reps: walk for 30 seconds (each side) Rest: 45 sec

Hold a heavy dumbbell in one hand and walk as quickly as you can. Keep your shoulders back and chest out. Avoid twisting or bending to one side.

DAY I V: SHOU LDERS & A R MS

1 INCLINE REVERSE FLYE Sets: 3 Reps: 20 Rest: 60 sec

Set a bench to a 30-degree angle and lie on it chest-down holding a dumbbell in each hand. Raise your arms out 90 degrees, squeezing your shoulder blades together.

2 SIX-WAY SHOULDER RAISE Sets: 3 Reps: 10 Rest: 60 sec

Sit on a bench holding a dumbbell in each hand. Raise the weights out 90 degrees to your sides, then bring them in front of you to point straight ahead. From there, raise the weights overhead. Now reverse each direction, bringing the weights in front of you, out to your sides, and then back down at your sides. That’s one rep.

3 4A BRADFORD PRESS CROSS-BODY Sets: 2 Reps: 8 CURL Rest: 60 sec Hold a light barbell with hands outside shoulder width. Press it over your head but don’t lock out your elbows. From there, lower barbell behind your head but don’t go so low that you feel your shoulders relax. Continue alternating presses in front of and behind your head. A press in each direction equals one rep.

4B BENCH DIP

Sets: 3 Reps: as many as possible Rest: 45 sec

Place your hands on a bench and extend your legs on the floor in front of you. Take three seconds to lower your body until your upper arms are parallel to the floor. Press your body back up.

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NEVER USE MOMENTUM. LIFT THE WEIGHTS, DON’T SWING THEM. FEBRUARY 2017

Sets: 3 Reps: 8–10 Rest: 45 sec

Hold a dumbbell in each hand in front of your body with your palms facing you. Curl one dumbbell up and across your body until your palm is over your chest. Flex for a second. Lower and curl the other side.


TM

SELECTED


M&F

STARTER’S GUIDE 2017

> Start the year off strong by

making a four-week commitment to getting your physique — as well as strength and performance levels — back on track with this simple yet highly effective program. BY JOE WUEBBEN /// WORKOUT BY JUSTIN GRINNELL /// PHOTOGRAPHS BY EDGAR ARTIGA

Getting in shape isn’t easy, but it shouldn’t be complicated, either. We’ve done the legwork for you by creating a roadmap for success. But before you even step foot in a gym you need to decide to dedicate yourself to making better dietary decisions and forcing yourself to stay on point – especially when you feel the urge to veer off course. If you can’t do that, you’re going to come up short. Remain strict to the 2017 M&F Starter’s Guide workout plan designed by Justin Grinnell, exercise scientist and strength

and conditioning coach and you’ll begin to see changes in about a month. Stick with the program longer and by Week 8, those changes will be amplified even more. It’s a five-day program which involves three days a week of lifting – an upper-body focus, lower-body focus and full-body workout – with two forms of cardio sandwiched in between lifting days. If you can get the program done during the week, take the weekends off. If not, you have to do the work whenever duty calls.


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M&F

TRAINING FAQ For an overview of the M&F Starter’s Guide program, Grinnell answered a handful of common questions you might have about the routine. M&F: Is lifting three days enough? GRINNELL: As a beginner, you’re still trying to find out

what works and what doesn’t. Anything less than three days per week doesn’t give you enough reps and volume to learn the movements and stay consistent. And anything more than three days per week can hinder your recovery. Three weekly lifting workouts is also doable for most people when first starting out – it’s enough days that you can fit the sessions in your schedule, but not too much to be overwhelming. What are the benefits of doing both HIIT cardio and steady state instead of just doing one?

HIIT cardio burns more fat quicker and helps you adjust to higher-intensity training that you may not be used to while making you a better-conditioned lifter. Steady-state cardio will enhance your recovery and increase your work capacity, better translating to your overall fitness and health. Why is the volume [total number of sets through the week] suitable for the beginner?

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How much intensity should I be putting into each session?

Say you’re performing three working sets for 10 reps each, the first set should be about 50 to 60 percent of your 10-rep max (10RM) – the maximum amount of weight you can lift for 10 reps, and no more, with good form – just to get a feel for the movement while warming you up. Bump it up to about 70 to 75 percent of your 10RM after that for a little more intensity. The last set should be close to your 10RM. At this point, you’re still finding out what works, what doesn’t and how to execute the movement. For most movements, save the hard set for last. The Friday workout in this program employs some old-school bodybuilding supersets to bump up intensity. Doing this one day a week will help prep you for harder training down the road while building some muscle in the process. How long would you recommend following this template of volume, intensity and frequency before stepping it up and approaching “intermediate” status?

This program should be followed for at least four weeks to see progress. Any more than around eight weeks is too long. After four to eight weeks, sit back and analyse your training log and make adjustments.

GROOMING BY CHRISTIE CAIOLA

On paper, the volume in workouts on Day 1 and Day 3 may look like a lot to get started. But this works because many of your sets will be at a lower, submaximal weight. This acts as practice for your neuromuscular system, which will adapt to the movements. Though you’ll have a fair amount of muscle tissue breakdown, it won’t be so much that you’re overtrained, since you won’t be using a ton of weight. Beginners are still trying to find their groove

and see what they can handle as far as weights for certain exercises and rep schemes are concerned.


M&F

STARTER’S GUIDE PROGRAM

5

WEEKLY TRAINING SCHEDULE DAY

WORKOUT

1

Upper-body lift

2

HIIT cardio

3

Lower-body lift

4

4

Steady-state cardio

3

5

High-intensity full-body lift

6&7

Off*

*This should be an active rest day – take a walk, hike, play with your kids, etc.

WARM-UP

Perform this full-body dynamic warm-up prior to upper-, lowerand full-body workouts. Complete as a circuit 2 times through: EXERCISE

REPS

Inchworm with push-up

5

Body-weight squat

10

Plank

30 sec

Walking lunge

5 per leg

Star jump

20

TRAINING NOTE: in the below lifting workouts, for each A and B exercise pairing (ie, 1A and 1B, 2A and 2B, etc), alternate between the two exercises one set at a time – similar to supersets, except follow the dedicated rest periods between exercises.

MONDAY: UPPER-BODY LIFT EXERCISE

2

SETS

REPS

REST

1A Incline barbell press* 1B T-bar row*

3

8–12

1-2 min

3

8–12

1-2 min

2A Barbell overhead press 2B Chin-up

3

8–12

1-2 min

3

8–12

1-2 min

3A Dip 3B Incline dumbbell curl

3 3

8–12 8–12

1-2 min 1-2 min

1

S Inchworm with push-up The further your upper body is from your lower half, the harder your core will work to keep you stable, thus activating your entire musculature. DO IT: from a standing position, place your hands on the floor and slowly start to walk them forward until you are in a push-up position. Perform one rep. Then walk yourself back up. MUSCLE & FITNESS

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ST-bar row

SFront squat

T-bar rows induce a massive stretch in your back muscles. Lead with your elbows and use smaller plates if your range of motion feels truncated. DO IT: place a V-handle under a barbell that is locked into a landmine apparatus or wedged into a corner. Use an overhand grip and, with a flat back bent just past 45 degrees, pull the weight to your chest.

Loading the weight in front of you forces you to keep your torso upright, and places a greater emphasis on your quads. DO IT: with a shoulder-width stance, place the barbell across the middle of your deltoids. Walk the weight back and descend into a squat until your hamstrings break 90 degrees, keeping your elbows high.

Incline bench pressX These target the upper chest and recruit more of the deltoid than the flat bench press. DO IT: maintain a slight arch in your lower back as you lower the weight to your chest. Then explode the weight back up to the start position.

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W Incline dumbbell curl Incline curls better target the long head of your biceps muscle, translating to a larger biceps peak. DO IT: lie flat against an adjustable bench, set at about 70 degrees. With a dumbbell in each hand, palms facing your body, curl the weight up, twisting your pinkie to your shoulder. Squeeze at the apex.

Cable lateral raise X Unlike dumbbells, cables provide constant tension throughout the movement. This recruits more muscle fibres in your shoulders. DO IT: attach a D-handle to a cable station set at the lowest point. With your far hand, grasp the handle and raise it until your arm is parallel to the floor. Slowly lower it back down. That’s one rep.

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TUESDAY: HIIT CARDIO

Use the Concept2 rower (see page 18) or a stationary bike and perform one of the following cardio routines:

CONCEPT2 ROWER WEEK

REPS

REST

Week 1

10 x 100 metres at 90% intensity

60 sec between intervals

Week 2

6 x 300 metres at 80% intensity

90 sec between intervals

Week 3

8 x 200 metres at 90% intensity

75 sec between intervals

Week 4

8 x 200 metres at 100% intensity

75 sec between intervals

or

STATIONARY BIKE

(Airdyne/Assault AirBike if available) WEEK

REPS

REST

Week 1

10 x 10-calorie sprints at 90% intensity

60 sec between intervals

Week 2

6 x 30-calorie sprints at 80% intensity

90 sec between intervals

Week 3

8 x 20-calorie sprints at 90% intensity

75 sec between intervals

Week 4

8 x 25-calorie sprints at 100% intensity

75 sec between intervals

WEDNESDAY: LOWER-BODY LIFT EXERCISE

SETS

REPS

REST

1A Front squat* 1B Hanging knee raise

4*

6

3

10

2-3 min 2-3 min

2A Trap-bar dDeadlift** 2B Seated calf raise

4*

6

2-3 min

4

15-20

2-3 min

3A Walking lunge 3B Lying leg Curl 3C Ab wheel rollout

3

10

2-3 min 2-3 min 2-3 min

(per leg)

3

10-12

2

10

W Trap-bar deadlift DO IT: drop your hips, then pull

the weight up and push your hips forward to drive the weight upwards. 56

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THURSDAY: STEADY-STATE CARDIO Perform 15–45 minutes of moderate-intensity cardio on the equipment of your choice (bike, treadmill, elliptical, etc) or outdoors (running/ jogging). If you’re just getting back into exercising after an extended layoff (many months or years), start at 15 minutes and add 5 minutes each week.

FRIDAY: HIGH-INTENSITY FULL-BODY LIFTING EXERCISE

Leg extension

SETS***

REPS

REST

2

1-2 min

Leg press or squat

2

20, 10 20, 8-10

Stiff-leg deadlift

2

8-10

1-2 min

Cable or dumbbell flye

2

10, 8-10

-

Incline dumbbell press

2

10, 6-8

1-2 min

Dumbbell pullover

2

10, 6-8

-

Seated cable row

2

10, 6-8

1-2 min

Cable lateral raise

2

10, 6-8

-

Dumbbell rear-delt flye

2

10, 6-8

1-2 min

Farmer’s carry

1

100 yards

1-2 min

Triceps rope pushdown

2

10, 6-8

-

Lying dumbbell triceps extension

2

10, 6-8

1-2 min

Cable biceps curl

2

10, 6-8

-

2

10, 6-8

1-2 min

SUPERSET

SUPERSET

SUPERSET

SUPERSET

SUPERSET

SUPERSET

Dumbbell hammer curl

*Start with 1–3 light warm-up sets, using a weight you can easily do for the prescribed number of reps. Increase the weight on each set until you find a weight where the prescribed amount of reps is very difficult. **If you don’t have a trap bar available, use a barbell or dumbbells. ***For all exercises: On Set 1, use a relatively lighter weight (around 75% of what you’ll use for Set 2) and a controlled rep tempo of 4/1/1 (4-second negative, 1-second pause, 1-second concentric); on Set 2, use a weight you can barely handle (with good form) for the prescribed reps, pushing yourself to failure or at least close to it and using the same 4/1/1 tempo. Don’t rest between exercises within supersets; just rest 1–2 minutes after each superset pairing.

SLying dumbbell triceps extension Using dumbbells instead of a barbell allows your joints to move more naturally and better targets your weaker arm. DO IT: with a neutral grip, lower both dumbbells until they’re level with your ears. Feel stretch and reverse. FEBRUARY 2017

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SAb wheel rollout DO IT: from your knees, roll outwards, keeping your lower back flat until you’re fully extended. If at any point your form breaks, don’t attempt to extend any further.

Cable flyeX Presses may build strength, but exercises like flyes, which stretch the muscle, damage more muscle fibres and can lead to greater growth. DO IT: attach two D-handles to both sides of a cable machine at the highest point. Lean forward slightly and act as though you’re hugging a tree.

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M&F

STARTER’S GUIDE: NUTRITION Even the most exquisitely designed workout program isn’t going to get you the gains you seek unless you demonstrate self-control and eat healthy and in the correct amount. By Adam Bible

Calculate energy burn Figure out how many calories you need to consume to maintain your current weight, aka your Total Daily Energy Expenditure (TDEE), using an online calculator. Or, estimate your TDEE by taking your current weight and multiplying by 32. Add about 300 to 500 calories above that to gain more weight, but knock it down by around the same amount if you’re looking to shed some fat.

Count calories Track your calorie intake and school yourself on hidden calories

in foods. “If you’re not weighing and measuring every ingredient or food and you’re eating out often, your numbers can be way off,” says dietitian Jim White. Smartphone apps like Lose It! or MyFitnessPal make tracking nearly effortless. Use the table below to adjust your daily macronutrient breakdown depending on your physique goals.

Eat well Eat whole foods whenever possible. “It’s a lifestyle approach to food that helps to eliminate added sugars, sodium and fat,” says White. Include food from all food groups, with extra attention to vegetables, and ignore anything that’s in a box, or has more than four or five ingredients in it. Stick with lean meats like chicken or turkey, pork tenderloin or fatty cold-water fish like salmon and mackerel. Consume unprocessed carbohydrates from potatoes, sweet potatoes, rice, fruits and vegetables. Get your fats from fish, olive oil, avocados, nuts and seeds –avoid reduced-fat products because when companies take out fat, they add more sugar to maintain the flavour.

MUSCLE GAIN

0.4g

14–18

FAT

CALORIES

1–1.5g PROTEIN

2g

Match macros The three nutrients your body needs to function – aka macronutrients – are protein, carbohydrates and fat. When starting an intense workout regimen, getting the right amount is key for building mounds of muscle. Shoot for protein at 10 to 35 percent of your total calories, with carbs accounting for 40 to 60 percent of total calories. Fat, which should not be limited as it is vitally important for absorbing vitamins and keeping cells working properly, should consist of 20 to 30 percent of your total daily calories. Check out the Nutrition Facts graphics below to seethe requirements for a 180 pound (82-kilo) man looking to gain muscle or lean out.

Feed frequently

Eating small frequent meals – breakfast, lunch and dinner with small snacks in between – is important when trying to pack on muscle, but the timing is also a critical part of seeing gains. Eating about 20 grams of protein and carbohydrates one hour before and after a workout will help with the bioavailability of protein for muscle hypertrophy,” says White. “The timing of your meals can FAT LOSS depend on your individual lifestyle, but always make CALORIES sure you are fuelled for a workout and for the recovery.”

0.4g 10-12 FAT

1-1.5g PROTEIN

1g CARBS

CARBS GORMAN STUDIO

FEBRUARY 2017

WAll numbers expressed indicate amount per pound of body weight per day. For example, a 180 pound (82kg) athlete wanting to gain muscle would aim for 2520 to 3240 calories per day, depending on his goal.

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M&F

STARTER’S GUIDE: SPICES 101 Intense exercise creates stress in your body that produces inflammation. It helps build muscle and increase your aerobic capacity but requires management by eating healthy, whole foods packed with antioxidants. Those are your leafy greens, fruits and berries, whole grains and nuts and seeds. But certain spices are excellent sources of phenolic compounds that work as antioxidants and actually have more free radical-destroying power per gram than most foods. What’s more, they spice up bland fare. Here are four to consider:

CAYENNE

Capsaicin, found in hot chilli peppers, helps combat inflammation, lower cholesterol, inhibit blood clot formation and prevent free radicals from damaging blood fats. Capsaicin also boosts thermogenesis, which can lead to enhanced weight loss. AMOUNT: 30–120mg of cayenne pepper in capsule form up to 3x per day ADD TO: meat marinades and rubs, soups, smoothies, protein bowls

CINNAMON

These flavourful brown pieces of tree bark contain active compounds that can inhibit inflammatory compounds from forming and help reduce the rate in which blood sugar rises after eating a high-carb meal. Cinnamon’s antioxidant power has been shown to be more potent than almost any other spice. AMOUNT: 1–6g daily of powder, taken with carbs ADD TO: oatmeal, smoothies, tea, coffee

PORTION SIZES PROTEIN: slightly more than what would fill your palm. CARBOHYDRATES: about equal to the size of your balled fist. FAT: it can vary depending on the food, but generally go for

GINGER

TURMERIC

This spice comes from the orange-colored rhizome, or root, of a plant related to ginger, and is a component of the popular Indian curry spice. One of the most studied polyphenols in turmeric is curcumin, which is tied to helping regulate inflammation, reduce oxidation and balance blood sugar levels. Turmeric as a whole, though, has been found to decrease the production of proteins that promote inflammation. AMOUNT: 1–3g daily of dried, powdered root or 400– 600mg, 3x per day of curcumin ADD TO: meat marinades, salad dressings, tea, smoothies, milk

golf ball-size.

M&F maximum muscle gain Serving Size: 180lbs (82kg) Amount Per Serving: Grams per pound of body weight Calories: 3132 Total protein: 1g per lb/720 calories Total fat: 0.6g per lb/972 calories Total carbs: 2g per lb/1440 calories Vitamin D: 2000 IU Magnesium: 400mg

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Vitamin C: 250mg Zinc: 11mg

G E T T Y IM AG E S ( 2 ); A N D R E Y S TA RO S T IN /A L A M Y; G E T T Y IM AG E S

This aromatic and spicy stir-fry ingredient contains compounds called gingerols, which are active antiinflammatories that studies have shown can significantly reduce the substances that promote inflammation in the joints, cartilage and immune system. Gingerol has been found to inhibit the production of a powerful oxidant derived from nitric oxide that’s implicated in chronic inflammatory diseases, heart failure, diabetes and stroke. Studies have also linked ginger with anti-tumour effects. AMOUNT: 1g daily of dried powdered root ADD TO: stir-fry, soups, steamed vegetables, salads


Visualise success “Inundate your consciousness with your vision, and you will empower your emotions to carry you through the pain of the battle,” suggests Steve Siebold, a psychological performance coach and author of Diet Fat or Get Tough: 101 Differences in Thinking Between Fat People and Fit People. “Put ink on paper, create a vision board with photographs, visualise your goal first thing in the morning and last thing at night.”

M&F

STARTER’S GUIDE: LIFESTYLE Design your life so that the hours you spend outside of the gym don’t screw up your results. By Adam Bible and Jonathan Rowe

Sleep more In order for your body to repair itself you need to get seven to nine hours of quality sleep per night (even on the weekends!). Establishing a routine can help. “Wake up right away – no more snooze button –and get into bright sunlight. Avoid any caffeine after noon and make it a point to relax after work: turn off email and put your phone away. And establish a bedtime routine, lowering the lights and avoiding television or computer screens at least 30 minutes before bed,” says Dr Wayne Scott Andersen.

Admit you’re stressed

300ml every 15 minutes intra-workout. ● Up to 300ml of a sports drink every 30 minutes during workouts lasting longer than 90 minutes.

“Start by acknowledging the stress, don’t be ashamed of it. This will immediately reduce the fear you’re experiencing, which is the root emotion causing the stress. Once the stress is eliminated, you become stronger and more capable of managing an even bigger threat,” says Siebold. Dr Daniel Blum, author of Sleep Wise: How to Feel Better, Work Smarter, and Build Resilience, adds “One quick method for reducing your stress is by making your exhale longer than your inhale… Knowing that your heart rate increases slightly when you inhale and decreases slightly when you exhale, you can leverage this physiological relaxation response by breathing in comfortably to a count of five, then breathing out slowly to a count of 10. It takes only 90 seconds to begin to feel the benefits.”

Nix the booze

Rebound

To get the most out of this program, avoid alcohol. It contains seven calories per gram, which can easily take you above your calorie limits or take calories away from the nutrients that serve a functional purpose. Alcohol has also been shown in multiple studies to interfere with your body’s production of human growth hormone, an essential part of helping muscles grow and repair themselves.

“Drop the perfectionistic, all-ornothing mentality,” Dr Lombardo advises. “The ‘I have to be good 100 percent of the time so I can’t go out with my friends’ will leave you feeling deprived and lonely, which can lead to relapses. Rather than deprive yourself, enjoy an indulgence when you are with your friends. But enjoy the cheat mindfully, and savour it – no ‘I had one biscuit so I might as well scarf down the entire plate’ mentality.”

advantage. “Determine the ingredients that went into the setback. Perhaps you binged on fast food because you had not planned your meals, so, if that’s the case, be better prepared. Keep healthy snacks at work.”

Increase your water intake Ensure that you remain hydrated, and replace what you lose through sweat, to keep all of your systems running smoothly. Try this: ● 235ml

when you wake up. two to three hours before exercising, with another 300ml 15 minutes before the workout.

● 600ml

● About

Keep a food log “Research shows this can have a huge impact on weight loss,” explains Dr Elizabeth Lombardo, author of Better Than Perfect: 7 Strategies to Crush Your Inner Critic and Create a Life You Love. But if you relapse, use it to your M&F lean muscle gain Serving Size: 180lbs (82kg) Protein: 1g per lb/720 calories Total Fat: 0.5g per lb/810 calories Total Carbs: 1.5g per lb/1,080 calories Vitamin D: 2000 IU Magnesium: 400mg

Vitamin C: 250mg Zinc: 11mg

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YEAR IN FITNESS

2016 COMPILED BY M&F EDITORS

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S TA N L E Y W E S T O N / G E T T Y IM AG E S

From the newsmakers and the record-breakers to the heroes who passed, the champions who excelled and the trouble-makers (tennis, anyone?), we look back on 2016 by highlighting the most significant fitness stories from the past year.


Muhammad Ali T H E G R E AT E ST G O E S TO T H E B I G R I N G I N T H E S K Y

THE FORMER THREE-TIME heavyweight boxing

champion of the world died on June 3 after a 32-year battle with Parkinson’s disease. Ali remained one of the most beloved and revered athletes long after his in-ring career ended due to his role as an outspoken social activist and global humanitarian. A wizard with words, Ali often mesmerised opponents with his epic trash talk. But as he often said: “It’s not bragging if you can back it up,” and he certainly did that as a pugilist. Ali also took strong stances on social issues, particularly in 1967, when he refused to fight in Vietnam. That position would cost him three years out of the ring when he was, arguably, in his prime. The fighter, father, husband, Muslim, actor, activist and the Greatest of All Time was a man of many tribes but exclusive to none. For much of his career, Ali was the most famous athlete in sports and one of the most recognisable faces in the world. Yet he never placed himself behind a velvet rope. The highlight of Ali’s twilight career was lighting the Olympic torch at the 1996 Summer Games. Ali was 74.


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Y E A R I N F I T N E S S 2016

CrossFit champions

The Let’s Not Talk About It Award Yes, nobody mention the cricket…

Katrin Davidsdottir and Mat Fraser are crowned “Fittest athletes on earth” at the 2016 CrossFit Games. But the Aussie contingent did us proud, too: Tia-Clair Toomey and Kara Webb came in 2nd and 7th respectively, while Rob Forte came in 17th.

Year of the underdog What a year for the battlers! The Cronulla Sharks won their very first NRL Grand Final ever. Like, ever. And the Western Bulldogs won their first AFL flag in 62 years. Across the seas, 5000-1 outsiders Leicester City won the English Premier League title, the Chicago Cubs won the World Series for the first time since 1908 and Portugal won its first ever major trophy at Euro 2016. After seeing so many droughts broken, it’s hard to believe in global warming right now.

The Shoot Yourself in the Foot Award What do you do after your team wins the NRL grand final? If you’re Ben Barba, you get busted for using cocaine and lose your contract. We’d probably just stick with tradition and get really drunk and punch someone in the head.

The Dickhead of the Year Award Tennis star Nick Kyrgios’ series of meltdowns and brattish on-court behaviour have made this tosser a clear winner of this inaugural award. Runners-up include Bernard “Too Rich to Hit” Tomic and Parramatta’s Corey “Sex ’n’ Drugs” Norman.

Rocky Throw on your rattiest workout clothes, down a few raw eggs, and run up a long flight of stairs! Sylvester Stallone’s classic underdog film turned 40 in November.

ZUFFA LLC/GET T Y IMAGES; PER BERNAL; ROBERT BECK /GET T Y IMAGES (2)

Conor McGregor THE FACE (AND MOUTH) OF UFC RETIRES, RETURNS, WINS

NO FIGHTER HAD a bigger impact on MMA in 2016 than

current featherweight champion Conor McGregor. The 175cm Irishman talked the talk –and kept on talking – and then backed it up. First, he KO’d former featherweight king Jose Aldo in just 13 seconds, catapulting himself to superstardom at UFC 194. Then The Notorious fought two weight classes above his own against Nate Diaz at UFC 196 and UFC 202. He lost the first bout by submission but came back to win a close decision just four months later, proving he can fight any man. Their rematch earned McGregor $3 million and was the UFC’s largest pay-per-view, with an estimated 1.65 million buys. And who can forget when he stepped away from the Octagon, saying he was retiring? Mostly everyone since he returned in what seemed like 13 seconds.

Aussie Josh Lenartowicz M O ST M U S C U L A R

IT TAKES A LOT OF GUTS to get up in front of thousands of people wearing only a tiny G-string and a helluva lot of fake tan, but Josh Lenartowicz managed to make quite an impression – the country boy turned bodybuilder came in 11th at the 2016 Mr Olympia.

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YEAR IN FITNESS

Thumbs up for…

The Australian Women’s Rugby Sevens team, who won gold at the Rio Olympics.

Conor McGregor and a whole new host of 23 celebrity investors (including Conan O’Brien, Tom Brady and Ben Affleck), the UFC is in the bright and bloody spotlight of mainstream sports.

Ancient grains

Thumbs down for… The Wallabies, who’ve had a shocker of a year. Or should that be a Cheika of a year…?

Rucking FORMER US ARMY SPECIAL Forces Communications

Vale Max Walker Much-loved larrikin and goofy-footed swing bowler Max “Tangles” Walker died aged 68 in September. His 34-test career was just one of many achievements. He was also a top-line VFL/AFL player for the Melbourne Demons, an author, a commentator and public speaker. “It’s hot out there today, Mr Walker.”

Sergeant Jason McCarthy brought this military-inspired workout – which has you carrying 20 kilos on your back for 20-kilometremarches with intervals of body-weight exercises – to civilian life in 2008. Now rucking is a fitness trend that builds strength and endurance all in one convenient (and heavy) package.

Taking a punt An Aussie guy was named US college football’s best punter. Western Australian Mitch Wishnowsky

Three events. Three gold medals. The fastest man on the planet has officially left the track.

No need to be a chicken when it comes to eating egg yolks. The American Journal of Clinical Nutrition found that eating whole eggs, including the cholesterol in the yolk, won’t damage your heart.

UFC sold

Cryotherapy

Since its inception in 1993, the Ultimate Fighting Championship has single-handedly put the sport of mixed martial arts on the map. Fast-forward 30 years, and the organisation – once referred to as “human cockfighting” by US senator John McCain – sold for $4 billion to the entertainment group WME-IMG. Now, thanks to superstars like Ronda Rousey and

Shelling out upwards of $75 to freeze your arse off became a thing. Next time you need to relieve pain or want to speed up recovery, go find yourself a cryotherapy chamber and submerge yourself in liquid nitrogen, where the temperatures reach as low as -100°C to -180°C. Science has its doubts. No word yet if it causes shrinkage.

Michael Phelps The king of the pool added five gold medals to his total of 23 (28 overall) in Rio, leaving him as the most decorated Olympian of all time.

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KIT KLEIN/GORUCK; STREETER LECKA/GETTY IMAGES; NUR PHOTO/GETTY IMAGES

Essendon’s Jobe Watson made the decision to return his 2012 Brownlow Medal after the team was busted for doping. A tough call, but ultimately far less humiliating than having it stripped from his trembling grasp by the AFL.

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Yolks are OK

Usain Bolt

The Returning Award Award

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won the 2016 Ray Guy Award, which basically goes to the bloke who can kick the ball longest with most “hang-time”

Quinoa was, like, so 2015. The fascination of cooking “old-school” has led to getting your freekeh on and using other ancient grains such as millet, einkorn and amaranth. So go ahead and be a, ahem, teff guy if you want to fuel up on iron, protein, B vitamins, fibre and antioxidants.


Y E A R I N F I T N E S S 2016

e Welcome back, Cahill Tim Cahill’s return to Australian soccer delighted fans, especially after he scored the final goal to secure an FFA cup win for Melbourne City. Here’s hoping Golden Boy can bring some good luck to a rather beleaguered A-League, who’ve recently been a tad bothered with union feuds, ownership stoushes and fan walk-outs.

The Identity Crisis of the Year Award Jarryd Hayne sure has a hard time making up his mind. NRL, NFL, bikie, Rugby Sevens, father, amateur pornographer, NRL again. Stay tuned for 2018 when he announces his new career in synchronised swimming. He’ll look super cute in one of those nose clamps. H A R R Y H O W / G E T T Y I M A G E S ; S L / F A M E F LY N E T P I C T U R E S ; S A M K A P L A N

Beetroot juice Beetroot juice was trending when some fellas in lab coats announced that the inorganic nitrates from beetroot juice can lower blood pressure as well as improve your performance in the gym and increase blood flow to the heart. The health benefits surely outweigh the purplish/ red pee and poop that comes from consuming it.

What a gas-hole. One of the greatest swimmers in Olympic history furthered his dim-witted image when he fabricated a story about being robbed along with three teammates at a petrol station in Rio during the Summer Olympics. Subsequently competing on Dancing with the Stars really doesn’t help, either.

Come on, Ellyse

decision to focus solely on cricket after representing Australia in both cricket and soccer has seen her performance with the bat soar, hitting more One Day International 50s than any other player, male or female.

Dave Chappelle N O J O K E . DAV E ’ S JAC K E D.

THE STAR OF Chappelle’s Show, who astonished fans two years ago with buff arms, appeared superjacked in June 2016 and looked more like a football player than a weedy comedian. Now he just needs to quit chain-smoking.

Ditching the dishlickers NSW Premier Mike Baird made headlines after announcing a statewide ban of greyhound racing, and then made even more headlines by doing a total backflip on the whole idea. Maybe someone waved a rabbit in front of him.

Actually, we should mention the cricket. Aussie super-dooper sporting champion Ellyse Perry just keeps getting better. Her

Olympics, schmolympics Sure, we had some standout performances – schoolboy Kyle Chalmers wowed us all, the aforementioned women’s rugby sevens team deserves another mention, Kim Brennan won our first rowing gold in eight years, Catherine Skinner won gold in trap shooting, Tom Burton won the sailing men’s laser class, Chloe Esposito helped us discover there is a thing called a modern pentathlon and the women’s swimming relay team and Mack Horton also brought us gold from the pool. But since the Australian public only

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seem to be happy if we win enough medals to build the Seven Cities of Gold, apparently this was a rather disappointing result. Oh well.

Weightlifter faints at Olympics Olympic weightlifter Milko Olavi Tokola clean and jerked an incredible 385 pounds (175kg) and was midcelebration when his blood pressure dropped, causing him to face-plant off the stage. Tokola was in good spirits, though, saying that passing out after a big lift is a common occurrence.

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Y E A R I N F I T N E S S 2016

The Arnold Classic THE 2016 ARNOLD

Classic Australia was even more successful than the first in 2015. Kai Greene ruled the stage, taking out his third Australian bodybuilding title, while excited fans mobbed Arnie as he made his way through the exhibition, full security detail in tow. The 2017 Arnold Classic will be held on March 17-19.

Sleep better

Ready, set, skull And now for a sport that really matters – the Beer Mile World Classic. Each competitor has to drink four 355ml cans of beer and run four 400m laps. Australia was well represented this year, with former world record-holder Josh Harris (4:546.2) coming in eighth and Tasmanian James “Jimbo” Hansen following up in ninth.

The Just Like Dad Award Austin Waugh has followed in his father former Test Captain Steve’s footsteps by being a bit of a dab whizz with a bat. The lad ran up a top-score for Metro NSW with an unbeaten century in the final of the national under-17 cricket championships.

Looking for nonAmbien ways to battle insomnia? Eat more fibrous foods and fewer foods rich in sugar and saturated fat. A study published in the Journal of Clinical Sleep Medicine had 26 subjects spend five nights in a sleep lab. Researchers analysed sleep data after controlling what participants ate — high-protein, highfibre meals – and also

John Cena

allowing them to munch on anything they wanted. The healthier meals translated to falling asleep quicker and better overall sleep quality.

1-min fit A 12-week study published in the journal PLOS One had sedentary men train three times per week using either 20-second cycle sprints followed by two minutes of light pedalling until sprinting time equalled a minute or 45 minutes of moderate pedalling.

Both groups saw their cardio endurance improve by 19 percent, and untrained subjects improved more because moving is easier than being glued to a couch. Fit people need more HIIT to see changes, but the data should tell you that even when you’re pressed for time, doing some work can prove beneficial.

Kombucha Would you spend $6 on a beverage that sometimes tastes like vinegar mixed with cigarette butts? What if that same beverage

YO U CA N S EE H I M . . . I N H I S OW N T V S H OW PER BERNAL (2); BUDA MENDES/ZUFFA LLC/ GETTY IMAGES; SAM KAPLAN

JOHN CENA, THE face of the WWE, was also M&F’s May

cover star. Flying high from that fame, the 39-year-old took time away from the ring to film his first television show, American Grit. Following in the footsteps of Steve Austin’s Broken Skull Challenge, Cena and his chiselled jaw hosted a competition show that had him and an elite group of mentors push 16 contestants through a variety of military-grade and survival-themed challenges. And speaking of challenges, Cena, who also starred in Total Bellas, had his own epic battles including losing to AJ Styles at SummerSlam. FEBRUARY 2017

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Milk chocolate will help you pack on the kilos, but Brown University, US, researchers analysed data on more than 1000 random subjects and determined that the cocoa flavonols found largely in dark chocolate may have the ability to improve inflammation and insulin sensitivity and lower the risk of developing cardiovascular diseases. Previous studies support dark chocolate’s ability to improve blood-vessel elasticity and reduce the risk of stroke.

Fight cancer As if you needed another reason to hit the weights: research published in JAMA Internal Medicine revealed that highly fit people were found to have a 7 percent reduced risk of developing 13 types of cancers in a 12-study review that covered nearly 1.5 million people in the US and Europe.

Train more Health authorities recommend between 75 and 150 minutes of moderate to vigorous exercise per week. A study that appeared in The BMJ says upping that to six to eight hours of intense exercise can help you ward off breast cancer, colon cancer, diabetes, heart disease and stroke. US and Australian researchers sifted through 174 studies published between 1980 and 2016 and cross-referenced the amount of total physical activity with one of the five aforementioned diseases. In short, people who exercise longer live longer.

Stroke it Think about playing your skin flute or pumping your partner as often as you pump up at the gym? A Harvard study found that men who ejaculated more than 21 times per month had a 20 percent lower risk of developing prostate cancer than guys who ejaculated four to seven times.

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Fry vegies Scientists cooked a potato, tomato, eggplant and pumpkin by deep-frying in extra virgin olive oil, sautéing, boiling in water and

Mr Olympia PHIL HEATH TIED Dorian Yates by winning his sixth Sandow,

Dexter Jackson appeared for a record-breaking 17th Olympia, and Kevin Levrone, one of the greatest bodybuilders never to win the O, proved that age is just a number by stepping back onstage at 52 after a 13-year hiatus. The highlight of Olympia Weekend was when Dwayne “The Rock” Johnson graced the stage to receive M&F’s Man of the Century award and to announce that the 2017 Mr Olympia will be broadcast live on US network CBS Sports.

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PER BERNAL; GOH CHAI HIN/AFP/GE T T Y IMAGES; COURTESY GUINNESS WORLD RECORDS; MEL MELCON/GE T T Y IMAGES

Dark chocolate

was effervescent and low in sugar and can help with digestion?


Y E A R I N F I T N E S S 2016

boiling in water and oil and concluded that the method shown to increase antioxidant levels most was frying.

Olympic ouch Armenian weightlifter Andranik Karapetyan got his big break at the Rio Games but not in the way he had hoped. During his 429-pound (194.5kg) clean and jerk attempt, he dislocated his elbow in an incredibly gruesome fashion. He was in second place before the injury. Sorry, man.

The OK I’m Done Award Nico Rosberg won his first Formula One world championship, and decided that once was good enough,

announcing his retirement a few days later. Maybe he just got confused and thought that “Formula One” was the number of times you were allowed to win. Or maybe all that champagne wreaked havoc with his hair.

Maiden title Tyler Wright is world champion after

winning her maiden world surfing title at the Roxy Pro France. She’s the seventh Aussie woman to claim the world title, at the ripe old age of 22. She already had an impressive resume, winning the Layne Beachley Classic at just 14 years of age – a time when most of us were just busy trying to sprout some chest hair.

World records MOST SQUATS IN ONE MINUTE CARRYING 80lb (36kg) PACK: 42, Silvio Sabba, Italy MOST PUSH-UPS WITH 80lb (36kg) ON BACK: 51, Rohtash Choudhary, India MOST PULL-UPS WITH 60lb (27kg) PACK IN ONE MINUTE: 18, Ron Cooper, US MOST PUSH-UPS WITH 60lb (27kg) PACK IN ONE MINUTE: 57, Ron Cooper, US FASTEST TIME TO DESCEND 50 STEPS WALKING ON HANDS: 14.58 seconds, Kevin Delco, Switzerland MOST BOWLING BALLS HELD SIMULTANEOUSLY: 13 Chad McLean, US LONGEST TIME IN AN ABDOMINAL PLANK POSITION WITH 100lb (45kg) PACK: 4 minutes, 41 seconds, Paddy Doyle, England MOST PUSH-UPS (USING BACK OF HANDS, CARRYING 40lb [18kg] PACK) IN ONE MINUTE: 55, Ngoc Duc Tran, Germany HEAVIEST WEIGHTLIFTING, 56KG TOTAL (MALE): 307kg, Long Qingquan, China MOST CLAP PULL-UPS IN ONE MINUTE: 30, Blake Augustine, US LONGEST ABDOMINAL PLANK: 8 hours, 1 minute, Mao Weidong, China MOST TWO-FINGER PULL-UPS IN ONE MINUTE: 19, Jamshid Turaev, Uzbekistan MOST PULL-UPS IN 24 HOURS (FEMALE): 3737, Eva Clarke, Australia MOST CHIN-UPS IN 24 HOURS: 5050, Joonas Makipelto, Finland

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> Whatever you do to stay

in shape – lifting weights, running, CrossFit or team sports – discover the game changers that can help you do it better.

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BY SEAN HYSON


F I T N E S S 2.0

It’s been said that the best kind of exercise is the one you’ll stick with. So whatever you’re into, we won’t judge you (unless it’s prancercise). Rather, we want to help you do it to the best of your ability. We looked at the most popular methods guys use to get in shape, from weight training to basketball, and drew up a plan to help you excel at them.

Sports BASKETBALL

High-top sneakers that provide extra ankle support were popular in the ’80s and ’90s but are

GO LOW

LEAVE IT ON THE COURT If you already play basketball three times a week, don’t bother doing separate cardio workouts.

PL AY YOUR HEART OUT

To build court-specific speed, sprint from baseline to half-court and then rest two minutes. Repeat for 10 to 12 total sprints. 74

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giving way to low-tops or midrange sneakers now. “When you essentially put a cast around your ankle, the stress of running and turning gets transferred elsewhere,” says Ferruggia. Namely, your knees, hips and lower back. Less-supportive sneakers like a Converse Chuck Taylor allow your ankles to work at stabilising themselves.

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PREVIOUS SPREAD: AHMED KLINK. THIS SPREAD: EDGAR ARTIGA (2)

While the tips that follow are geared primarily for increased performance on the court, boosting speed and explosiveness will change any athlete’s game for the better. These skills begin with your vertical jump. “Do box jumps once a week,” says Jason Ferruggia, a strength coach who’s worked with more than 500 athletes. Find a stable box or platform that’s challenging to jump up onto and perform three to five sets of one to three reps. Rest up to two minutes between sets. Swing your arms back to begin each rep, dip your hips and then reverse the motions quickly and use the momentum to help propel you onto the box. Land softly (try to make your landing quiet). If you already weight train, place the box jumps at the beginning of your lowerbody workout. However, “if you’re playing basketball four times per week or more, don’t bother with them,” says Ferruggia – you’re getting plenty of practice jumping as it is, and may risk injury by doing more.

“As far as conditioning goes,” says Ferruggia, “I’ve always been a believer in playing yourself into shape.” Competing in your sport two to three times per week for at least 30 minutes should be enough to build your endurance.


F I T N E S S 2.0

QUICK TIPlow box

a Start with er up to high and work sure to jumps. Be revent to p land softly ain. knee p

Do box jumps once a week.

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F I T N E S S 2.0

Running REMEMBER THE CUES

When people stop running, it’s usually because of injury. The pounding of your joints along with repeated foot strikes will always pose risks, but maintaining good running form can keep you in the game a lot longer. “Think ‘high knees’,” says Lee Boyce, a trainer and track coach. “You don’t want to shuffle along the ground. Run tall and ensure your knees are always directing you.” Also avoid twisting your torso during a run. This will keep your core engaged and reduce the risk of injury to the hips and lower back. “Pay attention to your foot strike,” Boyce says. “Focus on landing on your midfoot. There should be very little friction,” as opposed to if you landed on your heel first. Finally, learn to relax. “Tension held in the face, arms and neck is the enemy. Breathe deeply to avoid cramping.” AT TAC K YO U R W E A K N E S S E S

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KEEP YOUR KNEES HIGH, body relaxed and focus forward when running.

front of your toes. Extend your knee to step up onto the box as you lower your heel to the surface; let your left foot dangle. Perform three sets of 8-10 reps on each leg and work to raise the height of the step over time. Lastly, run outside whenever possible. Running on a moving belt pulls your legs behind you, doing the work that your posterior chain muscles should be taking on, and that leads to muscle imbalances, Boyce says. “Let the glutes and

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hamstrings play their role.” CHANGE TEMPO Running is progressed by reaching a total weekly distance. This should include runs done at different tempos, or paces. Day 1 can be a slower-paced jog for a longer distance—around 8km. The next day can be faster, where you look to complete your distance – 4km – in a shorter time. This combo wins races.

ED G A R A R T I G A ; MR BI G PH O T O G R A PH Y/ G E T T Y IM AG E S

Running causes muscle tightness throughout the lower body, so you need to work on it regularly with a foam roller. Key areas to hit are the quads, hip flexors (the muscles at the top of your pelvis) and IT bands (along the sides of your thighs). Roll these parts and hold any particularly tender areas until you feel them begin to release – do this before and/or after runs. You can also take preventive measures to protect your knees. The vastus medialis, the muscle on the inner side of your quads, acts as the main stabiliser for the knee joint. You can strengthen it with the Peterson step-up. Set up a small box or step that’s about 20cm off the floor and stand to the left of it. Bend your right knee and place the ball of your right foot on the step (heel raised). It’s OK for your knee to be in


F I T N E S S 2.0

Strength gains are mainly sabotaged by poor lifting form.

Weights G E T YO U R F O R M D OW N

Strength gains are mainly sabotaged by poor lifting form, according to strength coach Ben Bruno. The simplest way to get feedback on your form if you don’t have a coach or workout partner is to film it. Use your phone or camera. Set it up on a bench to record yourself during a set or have an onlooker hold it. “While you may think you’re doing an exercise correctly,” says Bruno, “the camera will always provide objective feedback. It’s how I originally taught myself to lift.” If you still aren’t sure you’re doing it right, show the video to a trainer. TA K E A B R E AT H E R

With the increasing popularity

of high-intensity workouts, like CrossFit and F45, some have come to think of rest between sets as laziness. Nothing could be further from the truth. Rest is necessary for the body to recover ATP, the fuel source for muscle cells, and for the nervous system to recruit all the muscle fibres needed to perform the next set. Forgoing it to push yourself harder will ultimately limit your muscle gains and hurt your performance. According to the Essentials of Strength Training and Conditioning, the main text of the US National Strength and Conditioning Association, rest intervals between two and five minutes are necessary for maximal gains in strength. To build muscle size, 30- to 90-second rests are better. Demanding lifts like the squat and bench press should be done with longer rests between

sets, whereas accessory work such as lateral raises, curls and other isolation movements, require shorter breaks. CHALK UP

Most commercial gyms offer slick barbells with poor knurling (the rough patches on the bar that you grip), making them hard to hold on to when using heavy weights. Gyms also tend to frown on using chalk – which keeps your hands dry – compounding the problem. “A chalk sock can help you get a better grip without creating a mess,” Bruno says. Found in outdoor adventure stores that cater to rock climbers, a chalk sock is a permeable pouch you fill with magnesium carbonate and squeeze in your hand to apply chalk.

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F I T N E S S 2.0

Snatching and jerking your bodyweight will teach you to manoeuvre your feet.

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F I T N E S S 2.0

SCHROEDER’S SNATCH AND JERK WOD

CrossFit

EXERCISE

MASTER THE SQUAT

All of CrossFit’s exercises are built on the basic bodyweight or “air” squat. “Too often, people jump into CrossFit and want to snatch their faces off,” says CrossFit athlete Jason Schroeder. “But if they focus on perfecting the air squat, it translates to success in every move.” Stand with your feet shoulderwidth apart, toes turned slightly out. Sit back until the crease of your hips is below your knees, which should be aligned with your toes and your lower back in its natural arch. Schroeder recommends practising these facing a wall so that you learn to sit back properly. (If you don’t, your knees will bump the wall before you’re in the bottom position.) LIF T LIKE AN OLYMPIAN

Schroeder prefers to use the Olympic lifts to build coordination, agility and power in his clients. “Snatching and jerking your bodyweight will teach you to manoeuvre your feet.” Proper form will help you progress, so when you’re not doing them in your CrossFit WODs, practise the exercises at home with a 1.5m PVC pipe. The pipe – or any light bar – simulates a barbell, so you can ingrain good technique. The snatch drop begins in a standing position with your feet about hip-width apart and the bar

SETS

REST

Snatch drops

10

1 min*

Snatch balances

10

1 min

Split jerks

10

1 min

*If you do CrossFit regularly, we assume the split jerk is familiar to you. The snatch drop and snatch balance may not be.

held behind your head, as in a squat, although with a wide snatch grip. Immediately jump your feet out to your squat stance and drop into a full squat while pressing the bar up explosively. You’ll finish in the bottom of a full snatch. The snatch balance works the same way but you’ll get momentum from the knees first. Dip your knees and explosively extend them to power the bar up. C O N D I T I O N YO U R S E L F

Athletes with backgrounds in aerobic exercise generally have trouble acclimating to the conditioning demands of WODs. That’s because the endurance component in CrossFit is more anaerobic in nature.

SCHROEDER’S STAMINA-BUILDING CIRCUIT EXERCISE

SETS

REST

400-metre sprints

4

1 min

40-metre sprints

10

10 sec

250-metre rows

4

1 min

30 jump-rope double unders

10

30 sec

CELEBRITY FITNESS TIPS

Fitness icons share what changed the game for them.

COREY JENKINS/CORBIS

HUGH JACKMAN “[One] trick is to wear a heart-rate monitor when I’m lifting… I never let the rate dip below 140. It’s full-on.” JOHN CENA “[Embrace the squat]. It’s the one lift that no one can do without. Period. Absolutely period.”

VIN DIESEL “The first thing I do on location or on a holiday is to get a bike. I do as much as I can to push myself.”

TRIPLE H “Now... I realise it’s all about athletics, health and feeling good; the looks just come along with it.”

ARNOLD SCHWARZENEGGER “After I stopped competing, I trained faster – six sets without stopping and higher repetitions.”

DWAYNE JOHNSON “The key to my training is efficiency – I do a lot of circuit training and supersets. One to two body parts a day.”

FEBRUARY 2017

SYLVESTER STALLONE “There are endless exercises for arms, but the basics are best – chin-ups and push-ups.” TERRY CREWS “You’re either getting better or getting worse, but never stand still. Ever. ”

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Make sure there is tension on the cable in the top position as well.

LOSE CARBS, GAINMUSCLE ➔ Going low-carb? Great plan if you’re looking to shred body fat and get ripped. But when you don’t do it right – or you combine it with a poorly planned training program – it can sap your energy and cause big-time losses in muscle and strength. If you’ve tried it already, you know exactly what we mean. On the following pages, we’ll show you how to make hard dieting feel easier while making the gains that critics of this nutritional style don’t think are possible.

> Build strength and size on a strict diet. BY JOHN KIEFER // PHOTOGR APHS BY SIMON MCDERMOT T-JOHNSON


L OSE C A R B S, GA I N M US C L E

HOW IT WORKS We recommend following the Carb Nite Solution, a diet plan described at the end of this article. This approach will result in fat loss and maintenance of your hardearned muscle. In the gym, you’ll follow the workouts on the next few pages. Your goal is to stimulate your central nervous system (CNS) – your muscles’ control centre –without overly taxing it. Your CNS needs carbs to recover, so it doesn’t pay to risk denying it the nutrients it needs. To get your CNS to activate muscle without burning it out, use partitioned set ramping – a series of low-rep sets that get progressively heavier (see “Plans of Attack” below). For low-carb dieters, this yields better results than performing multiple heavy sets with the same load. Follow the program to the letter and you’ll see your six-pack within weeks.

Day 1 1A DUMBBELL

1B CABLE

[NOT SHOWN]

[NOT SHOWN]

LUNGE (SD)

Sets: 4 Reps: 20

➔ Step forward and lower your body until your front thigh is parallel to the floor.

CRUNCH (SD)

2 ROMANIAN

DEADLIFT (SD)

With any exercise where you bend forward, keep your lower back arched.

(PSR)

[NOT SHOWN]

Sets: 2 Reps: 8

Sets: 3 Reps: 4, 4, 4, 4

➔ Hold a barbell against the front of your thighs. Bend your hips back until you feel your lower back is beginning to lose its arch. Squeeze your glutes and hamstrings to come back up.

➔ Use the leg press machine and bend your knees until they’re at 90 degrees. Do not let your lower back come off of the pad.

Sets: 4 Reps: 20

➔ Use the rope handle and pull it behind your neck. Kneel and crunch.

3 LEG PRESS

4 LEG CURL (SD) [NOT SHOWN]

Sets: 3 Reps: 6–8

➔ Lie down on a leg curl machine and secure your ankles. Make sure the axis of the machine lines up with your knees. Curl your legs.

5 CALF RAISE

IN LEG PRESS (SD) [NOT SHOWN]

Sets: 3 Reps: 6–8

➔ Use a 45-degree leg press station and place the balls of your feet on the plate. Perform calf raises as normal.

DIRECTIONS FREQUENCY Perform each

workout (Day 1, 2, 3 and 4) once per week. TIME NEEDED 60 minutes HOW TO DO IT On Day 1, perform 1A and 1B as a superset. Do one set of A, then one set of B. Rest and repeat for all the sets. Treat all other exercises as straight sets, completing all the sets for one move before going on to the next. Make sure you note which training method to apply to each set (see “Plans of attack,” at right, for descriptions of each technique).

Plans of attack

How to perform the exercises for maximum effect. You’ll use one of these five different methods to complete the exercises. PARTITIONED SET RAMPING (PSR) Choose a weight that’s 30% of your max and perform three reps (or whatever specific number the exercise calls for). Without resting, go up in weight to a load that’s 50% and perform another three reps. Then go to 75% and then 90%. All of this is one set. Rest as needed and repeat for the prescribed sets. NEGATIVE (NEG) Focus only on the negative (lowering) portion of the movement. For example, for the dragon flag on Day 3, powerfully swing your

legs up in the air to the top position of the rep and then slowly lower them back to the bench, taking up to three full seconds on the negative. FAST (FST) Perform each rep as explosively as possible. DROPSET (DROP) Perform the set normally and then reduce the weight 10–20% so you can get another few reps. You should take no more than 20 seconds to lower the weight. STANDARD (SD) Complete the set in a normal fashion, lifting and lowering with a smooth, controlled tempo.

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L OSE C A R B S, GA I N M US C L E

Day 2 1PUSH PRESS 2 ONE-ARM (PSR)

[NOT SHOWN]

Sets: 3 Reps: 3, 3, 3, 3, 3

➔ Hold a barbell at shoulder level with hands shoulderwidth apart. Dip your knees and use momentum to power the bar overhead.

DUMBBELL UPRIGHT ROW (SD)

3 BENTOVER LATERAL RAISE (SD)

4 5 SHRUG (DROP) DUMBBELL [NOT SHOWN]

Sets: 4 Reps: 10

FLOOR PRESS (SD) [NOT SHOWN]

[NOT SHOWN]

Sets: 2 Reps: 8

Sets: 3 Reps: 10

➔ Raise your arm up and back as if you were going to elbow someone standing behind you. Your upper arm should be parallel with the floor in the top position.

➔ Hold a dumbbell in each hand and bend forward at the hips so your torso is parallel with the floor. Raise the weights 90 degrees.

➔ Hold the bar with a shoulder-width grip and shrug your shoulders as high as you can. Perform 10 reps, reduce the load, and repeat.

Sets: 3 Reps: 4–8

➔ Lie on the floor and hold the weights as you would in the bottom of a bench press but with your palms facing in. Press the weights up.

6 BODY-WEIGHT TRICEPS EXTENSION (SD)

Sets: 2 Reps: as many as possible

➔ Set a barbell at about hip level in a rack. Grab the bar and walk your feet back so your body is at 45 degrees. Bend your elbows and then extend.

What about cardio? The first thing guys tend to think of when they want to lose weight is how much cardio they’ll need to do. The answer is probably a lot less than you expect. Try the following three days per week on non-lifting days. ➔ Sprint 30 seconds ➔ Walk 4 minutes ➔ Repeat for 25 to 30 minutes 82

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L OSE C A R B S, GA I N M US C L E

7 LAND-MINE

ROTATION (SD) Sets: 2 Reps: 10 (each side)

âž” Wedge a barbell into a corner and load the end nearest you. Grab the top of the collar. Keeping your hips as square to the corner as possible, twist your torso from side to side. Do not rotate at the hips.

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L OSE C A R B S, GA I N M US C L E

Day 3 1INCLINE

2 INCLINE

3 4 DRAGON FLAG CLOSE-GRIP

[NOT SHOWN]

[NOT SHOWN]

Sets: 3 Reps: 3

Sets: 4 Reps: 4–8

Sets: 2 Reps: 10

➔ Set an adjustable bench to a 30- to 45-degree incline and lie back against it with a dumbbell in each hand. Press the weights straight v r r h t

➔ Set up the same as the incline press, but have your palms face each other. Lower your arms until you feel a stretch and then bring your arms back together.

DUMBBELL PRESS (SD)

DUMBBELL FLYE (SD)

(NEG)

➔ Lie on your back on a bench and hold the end of it behind you. Swing your legs up in the air so they’re perpendicular to the floor and tuck your knees to your chest. Lower your legs back to the bench, but stop short of resting.

PULLDOWN (PSR)

[NOT SHOWN]

Sets: 2 Reps: 3, 3, 3, 3, 3

➔ Attach a V-grip handle to the top pulley of a cable station. Sit at the station and secure your knees. Pull the handle down to your collarbone.

5 45-DEGREE

PULLDOWN (FST) [NOT SHOWN]

6 ONE-ARM ROW (SD)

[NOT SHOWN]

Sets: 2 Reps: 12

Sets: 3 Reps: 6–10 (each side)

➔ Attach a pulldown bar to the top pulley of a cable station. Lean your torso back about 45 degrees and push your chest out. Pull the bar to the middle of your chest.

➔ Grab a dumbbell in one hand, and rest the other hand and knee on a bench. Row the weight until it touches your side, making sure to lead with your elbow.

7 INCLINE FRONT RAISE (SD) Sets: 2 Reps: 10

➔ Set an adjustable bench to a 30- to 45-degree incline and rest your chest against it. Hold a dumbbell (or plates, as shown) in each hand and raise the weights up in front of you with arms straight until they’re parallel to the floor.

8 SCAPULAR

PULLDOWN (SD) Sets: 2 Reps: 12

Max number of sets (not counting warm-ups) you should do per workout when following a low-carb diet. 84

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➔ Set up as you did for the 45-degree pulldown, but keep your torso vertical. Allow the weight to stretch your arms and shoulders, then pull your shoulder blades down and together without bending your elbows. Hold the bottom of the last rep on each set for 30 seconds.


Day 4 1CABLE

2 CABLE CURL (PSR)

WOODCHOP (SD)

Sets: 3 Reps: 3, 3, 3, 3, 3

Sets: 3 Reps: 12 (each side)

➔ Attach a straight bar to the low pulley of a cable station and grab it with your hands shoulder-width apart. Keeping your elbows against your sides, curl the bar to shoulder level.

➔ Attach a rope handle to the high pulley of a cable station and stand far enough away from the machine that there is tension on the cable. Stand with your feet shoulder-width apart and split your legs so one foot is about 1 metre in front of the other. Rotate your torso diagonally downwards until the handle ends up at the outside of your opposite leg.

3 HAMMER

4 CLOSE-GRIP

[NOT SHOWN]

[NOT SHOWN]

Sets: 2 Reps: 6–8

Sets: 2 Reps: 4

➔ Hold a dumbbell in each hand with your palms facing each other. Curl the weights to shoulder level without moving your upper arms.

➔ Grab a chin-up bar with palms facing you and hands almost touching each other. (They should be no further than 7-8cm apart.) Pull yourself up until your chin is over it.

CURL (SD)

CHIN-UP (NEG)

5 RACK

PULL (SD) Sets: 3 Reps: 6–8

➔ Set a barbell in a rack or on boxes so it’s 5cm below your knees. Take an overhand grip with hands shoulderwidth apart. Stand up and lock out your hips with the bar tracking your legs.

How to diet A simple protocol for dropping fat, taken from the book The Carb Nite Solution.

R GETTY IMAGES

educe your carbs to 30 total grams per day for nine days. Consume mostly meats, fish, eggs, cheeses, protein powders and green vegetables. Don’t be afraid to eat a substantial amount of fat, which helps control hunger. You don’t have to count calories – keeping your carbs ultra-low will create a caloric deficit as well as improve the hormone levels you need to burn fat. On the night of the 10th day, eat as many carbs as you can. Start with potatoes, rice or oats, and then feel free to indulge on more sugary treats if you like. Pasta,

biscuits and cake are all OK. Your goal now is to refill your muscles’ energy stores and cause a hormonal effect that speeds your metabolism for days afterwards. The next day, go back to 30 grams of carbs. Continue for five days, and then have another Carb Nite that evening. Repeat until you’ve reached your fat-loss goal. After workouts, supplement with whey isolate. You can add five grams of leucine as well. Leucine helps raise insulin levels like carbs do, so you can drive protein into your muscles immediately after training. Read more about the diet at carbnite.com.

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> Recruiting a workout partner can breathe

new life into a stale training routine and work your entire body without equipment.

WHETHER YOU’VE

hit a training rut or you’re looking to spend more time with a buddy, a simple way to switch things up is to hit up one of your compadres and take on this challenging fullbody routine. Using a partner for resistance gives these bodyweight moves an extra edge. Two fitness enthusiasts who spend a lot of time training together – actor Dolph Lundgren and fellow Swede Jenny Sandersson, a former Swedish karate champion – show us how it’s done.

BY A LYS S A S H A F F E R /// P H O T O G R A P H S BY P E R BE R N A L /// W O R KO U T BY G I N O C AC C AVA L E

NO LIMITS

Action star Dolph Lundgren and fellow Swede Jenny Sandersson regularly push each other to be their best. FEBRUARY 2017

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BU DDY U P

POWER OF TWO

Another benefit of a workout partner: you’ll push yourself – and each other – harder. Plus, the array of compound moves you can do together is endless.

SINGLE-ARM GET-UP ROW WORKS: BACK, LEGS

INSTRUCTIONS Partner A begins in a staggered stance, left foot forward and right foot half a metre back with right arm outstretched. Partner B begins in a wide squat position grasping Partner A’s hand with right hand. Partner A rows right elbow towards side while Partner B drives off heels to stand up. 88

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Partner A helps Partner B slowly lower to floor, keeping constant tension between each other. HOW MANY Do 15 reps, then switch positions. On the next set, change arms so left hands are grasping each other. Switch tasks and repeat, with Partner A squatting.

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BU DDY U P

WHEELBARROW PUSH-UP

WORKS: ARMS, SHOULDERS, CHEST, CORE, LEGS INSTRUCTIONS Partner A stands with a solid stance, grasping Partner B’s ankles, who begins in a push-up position. Partner B performs a full push-up, keeping his or her hands in fists on the floor under his or her shoulders. HOW MANY Do 15 pushups; switch positions. Do two sets total.

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BU DDY U P

LATERAL HOP & SHAKE

WORKS: HIPS, LEGS INSTRUCTIONS Face your partner and shake right hands, wrapping thumbs on top. Do a side lunge to left side, bending left knee 90 degrees while keeping right leg straight. Hop to the right, switching hands so that your left hands are now grasped. Lunge laterally to right side, bending right knee 90 degrees while keeping left leg straight. Continue hopping side to side, switching legs and hands. HOW MANY Do two sets of 20 reps.

QUICK TIP

Use the stability of your partner’s grip to help power the movement.

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BU DDY U P

RESISTED WINDSHIELD WIPER WORKS: OBLIQUES

INSTRUCTIONS Partner A stands with feet hip-distance apart. Partner B begins face-up on floor between Partner A’s feet, legs extended, grasping the back of Partner A’s ankles. Partner B lifts legs above hips while Partner A holds on to outside of feet with both hands.

Partner A pushes Partner B’s legs to right side; Partner B keeps legs together and extended, lowering to the right. Partner B returns to start and repeats, this time bringing legs to left side. HOW MANY Continue for 20 reps per side; switch positions and repeat. Do two sets total.

PLANK CROSS PUNCH

WORKS: SHOULDERS, CORE INSTRUCTIONS Begin in a full plank position facing each other about 50-60cm apart, arms extended with palms on floor under shoulders. Partner B punches right hand of Partner A with right hand, extending arm out from shoulder. Switch hands and repeat on opposite side. HOW MANY Do 25 punches with each hand; switch tasks. Do two rounds (100 punches). FEBRUARY 2017

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BU DDY U P

OPPOSITE-ARM SQUAT AND TAP WORKS: SHOULDERS, CORE, LEGS INSTRUCTIONS Standing an arm’s distance away, face your partner, feet slightly wider than shoulder width. Grasp your partner’s opposite wrist. Squat down, reaching your free arm towards the floor; use your partner’s

support to squat as deeply as you can. Stand up, keeping extended arm straight. HOW MANY Do 2 sets of 15 reps; switch arms for the second set.

PRESS-UP PUSH-UP

WORKS: TRICEPS, SHOULDERS, CHEST, CORE

INSTRUCTIONS Partner A lies face-up on floor, legs together, arms extended to ceiling. Partner B straddles partner’s legs, clasping hands. Partner A lowers elbows to floor, then presses upwards. Partner B performs a push-up on Partner A’s extended arms, keeping core tight and head in line with spine.

NOT HARD ENOUGH?

If a basic body-weight squat isn’t difficult enough for you, try jumping explosively at the top of the movement while your partner brings his or her leg back down.

HOW MANY: Perform 15 push-ups, switch positions, and repeat. 92

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BU DDY U P

SQUAT SIDE KICK WORKS: HIPS, LEGS

INSTRUCTIONS Stand side by side with your partner, both facing forward, with feet wider than hip distance apart and knees slightly bent. Partner A squats down, keeping hands in front of chest. Partner B does a side kick over Partner A’s head, kicking out from the hips and keeping inner thigh facing floor. Without pausing, Partner A stands up and does a side kick as Partner B drops to a squat. HOW MANY Repeat for two sets of 20 reps per side.

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> Design your own workout based on the weak

points you want to improve in your physique. BY JOHN MEADOWS /// PHOTOGRAPHS BY SAM ROBLES

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IF YO O ’VE B EEN N ININ NG R while,, your goal isn’t jusst to t ig” or “get lean” a ym ree. You’re at the point where you’ll noticee that som m uscles just aren’t coming in like o ers, nd you an nt to refine your physiq que by wor on you ur eak points and em mphasising certtain d-to-gaain eaas. Take a more targeted approach h to he gym by hom ming in on the areas that need the most work aand crrafting your training around them.. This p program maps out xactly how to bring up thee bod dy partss you thiink k are lagging, while givingg u a m te to o build overrall muscle and strength h.


M US C L E M AT R I X

HOW IT WORKS A basic training program has been prescribed for every body part on the following pages. To emphasise some muscles over others, simply plug in the appropriate exercises that focus on the lacking area from the lists provided. The areas we’re offering targeted training for are the upper chest, lower lats, side delts, biceps and calves – common weak points on men that, when corrected, really make for a complete physique. Customise the workouts as you like, and get the body you want at last.

* Upper-chest emphasis Incline dumbbell flye with palms-down grip 1

Incline cable flye with palms-down grip 2

DIRECTIONS Perform the chest/ shoulders and legs workouts on consecutive days, if possible. Then, rest a day, perform the back workout, rest another day, do the arm workout and rest again before repeating the cycle. Exercises marked with an asterisk (*) also feature substitutions to target a weak point. To integrate an alternate move, swap the number of the exercise in the workout with its corresponding replacement number in one of the sidebar boxes. For example, if you want to target your upper chest, find the “Upper-chest emphasis” exercise list and replace the dumbbell bench press with the incline dumbbell flye (or incline cable flye), the bench press with the incline bench press, and the wide-grip dip with the stretch push-up. Note that arms and calves don’t need replacement exercises: they’re simply trained more often or with more volume.

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Low-incline bench press (incline the bench only slightly) 3

Stretch pushup with feet elevated 4

CHEST & SHOULDERS 1

2

3

4

DB bench press*

Bench press*

Cable crossover*

Wide-grip dip*

Sets: 4 Reps: 10 Rest: 90 sec

Sets: 4 Reps: 10, 8, 6, 4 Rest: 2 min

Sets: 2 Reps: 20 Rest: 60 sec

> Hold a dumbbell in each hand and lie back on a flat bench with the weights at shoulder level. Press the weights over your chest.

> Arch your back and grasp the bar outside shoulder width. Remove it from the rack and lower the bar to your sternum, tucking your elbows near your sides. Press the bar up.

> Attach single-grip handles to two facing pulley stations. Grasp the handles and step forward with arms out to your sides so you feel a stretch in your pecs. Perform a flye motion, bringing the handles in front of your chest.

Sets: 2 Reps: As many reps as possible (AMRAP) Rest: 2 min

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> Position yourself at the widest part of dip bars. Suspend yourself over the bars and lower your body until your upper arms are parallel to the floor. Press yourself up a few centimetres, but not to lockout, and then lower yourself again.


M US C L E M AT R I X

5 Dumbbell lateral raise* Sets: 3 Reps: 25 Rest: 90 sec

> Hold a dumbbell in each hand and raise the weights out 90 degrees until your arms are parallel to the floor.

6 Arnold press* Sets: 4 Reps: 6 Rest: 90 sec

> Hold a dumbbell in each hand with palms facing you just under chin level. Press the weights overhead and twist your palms to face forward at lockout.

7 Bentover lateral raise Sets: 3 Reps: 30 Rest: 2 min

> Hold a dumbbell in each hand and bend your hips back to lower your torso until it’s parallel to the floor. Raise your arms 90 degrees out to your sides.

Shoulders and side-delt emphasis * Lateral raise with partial range of motion: use heavy dumbbells and swing the weights only a few centimetres away from your sides. 5

Over and back press: press a bar overhead but don’t lock out your elbows. Lower it behind your neck, then press up. 6

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M US C L E M AT R I X

LEGS 1

3

Lying leg curl

Closestance leg press

Sets: 4 Reps: 15 Rest: 2 min

> Lie facedown on a leg curl machine and brace your ankles under the pad. Bend your knees to curl the pad.

2 Squat Sets: 4 Reps: 12, 10, 8, 6 Rest: As needed

> Grasp the bar outside shoulder width and pull your shoulder blades together. Dip under the bar and raise it off the supports of the squat rack so it rests on your traps. Step back and set your feet at shoulder width. Take a deep breath and push your hips back to lower your body until your thighs are at least parallel to the oor.

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Sets: 3 Reps: 20 Rest: 2 min

> Set up in a leg press machine and place your feet inside shoulder width on the foot plate. Lower the plate until your knees are bent 90 degrees, and then press the weight back up.

4

Calf emphasis

Dumbbell stiff-leg deadlift Sets: 4 Reps: 8 Rest: 2 min

> Hold a dumbbell in each hand and stand with feet hip-width apart. Push your hips back to lower your torso until you feel a stretch in your hamstrings.

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â—? Perform this exercise last on leg day and in the arms, abs and calves workout. Tibialis raise Sets: 3 Reps: 25 Rest: 2 min > Stand on a block or step with your toes hanging over the edge and rock your heels back, raising your toes as high as you can.


M US C L E M AT R I X

BACK 1 Dumbbell row* Sets: 4 Reps: 8 (each side) Rest: 2 min

> Place your right knee and palm on a bench and hold a dumbbell in your left hand. Squeeze your shoulder blades together as you row the dumbbell to your ribs.

2 Deadlift* Sets: 4 Reps: 6, 5, 4, 3 Rest: As needed

> Stand with feet at hip width and grasp the bar outside your knees. Keeping your lower back flat, push through your heels and extend your hips and knees until you’re standing tall.

3 Reverse-grip pulldown* Sets: 3 Reps: 12 Rest: 2 min

> Sit at a lat-pulldown station and grasp the bar with an outside shoulderwidth grip. Pull the bar down to your collarbone.

4 Dumbbell pullover Sets: 3 Reps: 12 Rest: 2 min

> Hold the end of a dumbbell with both hands and lie on a flat bench. Lower the weight behind your head, keeping a slight bend in your elbows, then straighten your arms back over your forehead.

Back and lower-lat emphasis Single-arm pulldown with palm-facing grip: attach a single-grip handle to a high-pulley cable and pull the handle down to your collarbone with one hand. 1

10

Rack pull: set a barbell on the spotter bars of a power rack so it’s just below knee height. Grasp the bar outside your knees and drive your heels into the floor to extend your hips to lockout. 2

3

The percentage to reduce the weight on each set when doing 8–12 reps with 60 seconds’ rest.

One-arm barbell row: performed the same as a DB row but with a barbell loaded with weight.

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ARMS, ABS & CALVES 1

3

5

7

9

11

EZ-bar curl

Preacher curl

Bench dip

Hanging Leg raise

Standing calf raise

Tibialis raise

Sets: 4 Reps: AMRAP Rest: 2 min

Sets: 3 Reps: 30 Rest: 2 min

Sets: 3 Reps: 25 Rest: 2 min

> Stand on a block or step with your toes hanging over the edge and rock your heels back, raising your toes as high as you can.

8

> Use a standing calf raise machine or stand on a block with a dumbbell in your hand. Allow your heels to sink towards the floor so you feel a stretch on your calves and then press them up.

Decline sit-up

10

Sets: 4 Reps: AMRAP Rest: 2 min

Seated calf raise

Sets: 4 Reps: 8 Rest: 60 sec

> Hold a barbell with your hands shoulder-width apart and palms facing up. Keeping your elbows pinned to your sides, curl the bar up.

2 Seated dumbbell curl Sets: 4 Reps: 8 Rest: 60 sec

> Sit on a bench with a dumbbell in each hand. Curl the weights up simultaneously.

100

Sets: 4 Reps: 6 Rest: 60 sec

Sets: 4 Reps: AMRAP Rest: 2 min

> Hold a barbell at shoulder width and sit at a preacher bench with your armpits just above the edge of the bench. Lower the bar, but don’t extend your elbows completely.

> Place your palms on the bench behind you and your feet on one in front of you. Suspend yourself above the benches and bend your elbows to lower your body between them.

4

6

Rope pushdown

Incline lying triceps extension

Sets: 4 Reps: 15 Rest: 60 sec

> Place a rope attachment on the high pulley of a cable station. Grasp with palms facing each other. Keeping your elbows at your sides, push down, flexing your triceps at the bottom.

MUSCLE & FITNESS

Sets: 4 Reps: 15 Rest: 60 sec

> Set an incline bench to 45 degrees and lie on it holding an EZ-bar with hands inside shoulder width. Press up, bend your elbows to lower the weight, then extend your elbows.

FEBRUARY 2017

> Hang from a pullup bar and raise your legs up to your hands, crunching your hips to your torso.

> Set an adjustable bench to a 30- to 45-degree decline and lie down on it, bracing your feet. Sit up fully.

Sets: 3 Reps: 12 Rest: 2 min

> Use a seated calf raise machine or sit on a bench with your feet on a block or step and a weight on your thighs. Perform a calf raise as described above.

Biceps emphasis Choose two biceps exercises and perform three sets of each after your back training. Do this in addition to the arm workout day. Hold the top of each rep for one second while flexing, and take three seconds to lower the weight on each rep.


M US C L E M AT R I X

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ONE SLICE

of this cake has as much protein as a can of tuna.

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FEBRUARY 2017


CHOCOLATE-HAZELNUT PROTEIN CHEESECAKE MAKES 8 SERVINGS

What has been off-limits is now ready for the spotlight. This cheesecake is an indulgent mix of hazelnuts, chocolate and sweet biuscuits without the guilt! Think of it like your grandma’s recipe – only better. ¾ ¼ 2 2 ½ 1

cup sweet plain biscuits, crumbled cup coconut oil cups plain, low-fat Greek yoghurt cups extra-light cream cheese cup chocolate protein powder tbsp chocolate-hazelnut spread (low sugar if possible) 2 tbsp roasted hazelnuts, chopped

1. Preheat the oven to 180°C. 2. Place biscuits in a blender and blend until finely crushed. (Or you can put them in a sandwich bag and mash with a rolling pin.) 3. Melt oil in the microwave for 1 minute, then pour it over crushed biscuits. Stir together until fully coated. 4. Pour mixture into an 20cm springformed cake tin and press mixture down as tightly as possible. 5. In a separate bowl, mix together yoghurt, cream cheese and protein powder. Beat until smooth. (There should be no lumps of powder.) Pour mixture over biscuit base and level it out. 6. Bake on middle shelf of oven for 30 minutes. The top should not colour; if it does,

turn the oven down slightly. You still want the middle of your cheesecake to “wobble” when you take it out of rhe oven. Don’t wait until it’s fully set; it will set further once it’s chilled. 7. Remove from oven and allow cheesecake to come to room temperature before chilling in the fridge for at least 4 hours. 8. Finish by spreading chocolate-hazelnut spread on top; sprinkle chopped hazelnuts over cake.

THE MACROS (per slice)

314

20g

15g

15g

CALORIES

PROTEIN

CARBS

FAT

1¼ cup raw pumpkin (or substitute 1 cup canned pumpkin purée) ½ cup oat flour 1 heaping tsp mixed ground ginger, nutmeg and allspice 1 tsp cinnamon, plus more for sprinkling 1 tsp baking soda 4 tbsp Splenda 1 scoop vanilla protein powder ¾ cup fat-free Greek yoghurt ¼ cup liquid egg whites Brown sugar Optional extras: Raisins or sultanas Dark-chocolate chips Cacao nibs

FAT-FREE PUMPKIN-SPICE PROTEIN COOKIES These soft, cake-like cookies are the perfect way to hit your macros. Made with pumpkin, wholegrain oat flour, Greek yoghurt and protein powder, they use the spice for flavour, without all the fat of a regular cookie.

MAKES 12 SERVINGS

THE MACROS (per cookie, without extras)

58

5g

8g

1g

CALORIES

PROTEIN

CARBS

FAT

1. Preheat oven to 175°C. 2. If you’re using raw pumpkin, chop it into small chunks, place in a microwave-safe bowl, and microwave for 8 minutes on full power. Drain off water, mash pumpkin and set aside. 3. In a bowl mix together flour, mixed spice, cinnamon, baking soda, Splenda and protein powder. Add raisins, sultanas, chocolate chips or cacao nibs if you’re using them. 4. Add Greek yoghurt and egg whites to mashed pumpkin and stir well. Add dry mix to the wet and combine. 5. Spoon mixture onto a well-greased baking tray, leaving plenty of room between each cookie. 6. Bake for 20 minutes; remove from oven and allow to cool before finishing off the cooling on a wire rack. 7. Top cookies with a sprinkle of brown sugar and cinnamon.

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CHOCOLATE-PROTEIN TRUFFLES MAKES 8 SERVINGS

A rich sweet with muscle-building chocolate protein powder and peanut flour, these truffles roll up quickly and are ready in an hour. ¼ cup chocolate protein powder ¼ cup peanut flour 1 tbsp no-added-sugar cocoa (plus a little extra for rolling the truffles in) 1 tbsp sweetener 2 tbsp milk

1. In a bowl, mix together protein powder, flour, cocoa and sweetener. Combine fully before adding milk. 2. Stir everything together until it forms a crumbly mixture. Knead with hands until it forms a dough. 3. Divide mix into eight parts and roll into balls. Dust on some extra cocoa and refrigerate for at least 1 hour. Use a storage container or cover with plastic wrap to keep truffles moist.

GINGERBREAD PROTEIN BARS MAKES 5 SERVINGS

THE MACROS

43

6g

2g

1g

CALORIES

PROTEIN

CARBS

FAT

Simple, fast and full of flavour, these spicy ginger bars are the perfect comfort snack: they skip the extra calories by using protein powder in place of regular flour and utilise a higher-protein and oat flour to boot. ¼ ¼ ¼ 2 1 2

cup vanilla protein powder cup oat flour cup dates tsp ground ginger tsp cinnamon tbsp water

1. Add all ingredients to a food processor and blend until a dough forms. 2. Wrap dough in plastic wrap and chill it in the fridge for up to 20 minutes. 3. Shape chilled dough into bars, then put them in fridge to chill for at least 1 hour before eating.

THE MACROS (per bar)

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FEBRUARY 2017

119

14g

9g

1.5g

CALORIES

PROTEIN

CARBS

FAT


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THE LEVEL UP SERIES:

BACK > These subtle variations of

classic movements fend off boredom and spark new results.

BY JOE WUEBBEN

T-BAR ROW LEVEL UP DIFFERENCE: T-bar rows incorporate the same bentover position as barbell rows but with a close grip. You can use any T-bar set-up: chest-supported, unsupported or even a loaded barbell fixed in the corner of a room or using a landmine.

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L EV E L U P: BAC K

YOU ALREADY KNOW that basic compound exercises – like the bench press or squat – are best for building muscle mass and strength. But don’t forget that a simple grip, equipment or angle change can keep things fresh without compromising results. In 2012, we ran a no-frills back workout in our Straight Up series that included all the components of an effective workout: wide-grip pull-ups, barbell bentover rows, seated cable rows, lat pulldowns, back extensions – all great foundational exercises in their original forms. But muscles adapt, which means changes must be made to avoid stagnation. This updated Level Up back regimen provides variety from the original routine while maintaining the meat-andpotatoes exercises we like so much for building a wider, thicker and stronger back. Tried-and-true movements with different variations for the same back-building benefits, minus the boredom – a win-win!

LEVEL UP DIFFERENCE: alternating your grip on pull-ups will hit all the large and small muscles in your back. In this workout, you’ll alternate between the two grips every other set. Chin-ups utilise a reverse grip, but don’t go too narrow – think shoulder width or slightly inside that to target the lower lats.

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NEUTRAL-GRIP PULL-UP/CHIN-UP


L EV E L U P: BAC K

ONE-ARM SEATED CABLE ROW LEVEL UP DIFFERENCE: rowing one arm at a time helps ensure balanced back development from side to side. Stabilise yourself as much as possible – having one foot on the floor helps – and minimise torso twist at the top of the movement.

WEIGHTED BACK EXTENSION (NOT SHOWN) LEVEL UP DIFFERENCE: adding weight to this exercise promotes a stronger, more stable lower back. But err on the light side, as the spine is a vulnerable area. Start with a 5-kilo plate and don’t be in a rush to move up to 10 kilos. Instead, focus on keeping the motion slow and controlled.

STRAIGHT UP

BACK EXERCISE

SETS

REPS

Wide-grip pull-up

4

AMRAP + rest pauses*

Barbell bentover row

3

12, 10, 8**

Seated cable row

3

8, 10, 12 ***

Lat pulldown

3

10–12

4

12–15

Superset with Back extension

REVERSEGRIP LAT PULLDOWN LEVEL UP DIFFERENCE:

PER BERNAL (2)

Compared with the wide-grip version, which hits the upper lats, this variation targets the lower lats. Focus on keeping the movement under control and focus on pulling your shoulder blades back and together to de-emphasise the biceps.

*On the first two sets, do as many reps as possible (AMRAP/to failure) and stop. On the last two sets, go to failure, then do two restpauses with about 15 seconds of rest. **Increase weight every set. ***Decrease weight every set.

LEVEL UP

BACK EXERCISE

SETS

REPS

Neutral-grip pull-up/chin-up*

4

To failure

T-bar row

3

15, 12, 10**

Reverse-grip lat pulldown

3

12–15

One-arm seated cable row

3

10 per side

Weighted back extension

3

8–10

*On sets 1 and 3, do neutral-grip pull-ups (palms facing each other); on sets 2 and 4, do chin-ups (palms facing you). **Increase weight every set.

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PPS

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Recover the natural way Shrink your recovery time and bounce back faster with these proven natural anti-inflammatories. HATE THE DAY AFTER LEG

PROTEINS/AMINO ACIDS

day? The payoff for all that work can be a fair amount of aches and pains. Known as delayed onset muscle soreness, or DOMS, it’s likely the aftermath of micro-damage to muscles and ligaments. While it’s a step towards building muscle fibres stronger than before, that’s not much solace when it hurts to sit (or stand back up). And doctors warn against reaching too often for pain relievers, which can lead to significant stomach problems. Luckily, a number of natural strategies can help you feel better faster with minimal side effects.

“Proteins, made up of amino acids, are the building blocks of our muscles and are preferentially depleted during intense workouts,” explains Drew Jamieson, a naturopathic doctor. The key is to get your fill through quality sources, such as grass-fed meats, freerange chicken, eggs, wild salmon, nuts and seeds. Adding a scoop of powdered L-glutamine or branchedchain amino acids (BCAAs) to a post-workout protein shake can help ensure your body has the raw materials to quickly repair muscle damage, adds Jamieson.

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MUSCLE & FITNESS

FEBRUARY 2017

How much: 15g of protein powder plus 5g of BCAAs and 5g of L-glutamine derived from whey protein powder.

TURMERIC A study in the Journal of Alternative and Complementary Medicine found curcumin, an important compound in this deep yellow-orange spice, was as effective as ibuprofen at easing knee pain. And another study in the European Journal of Applied Physiology found it reduced muscle damage following a sorenessinducing workout. You could pop it as a pill, but you’d be missing out on the warm, peppery flavour turmeric


FYI lends to many Indian and Chinese dishes. Toss it with roasted cauliflower, mix it into a smoothie or grate it into a tea with some ginger and almond milk. How much: up to 3g of turmeric (root or powder; about 1 teaspoon), or up to 600mg of curcumin powder 3 times a day.

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OMEGA-3 FATTY ACIDS There are two types of health-boosting omega-3 fatty acids: EPA and DHA. EPA is known primarily for its antiinflammatory benefits, while DHA helps improve brain function. Together they also work to reduce triglyceride levels and balance hormones, says Jamieson. Research shows female athletes who took just one week of DHA supplements had a 23 percent drop in training-induced muscle soreness. Key sources include fish like salmon, tuna, herring and sardines as well as avocado, flaxseed, chia seed, egg yolks and nuts or seeds, says sports dietitian Sigornie Pfefferle. Depending on your diet, you might consider a supplement to top off your intake: look for one that contains mostly EPA and DHA versus other omega-3s (the label should say). How much: you’ll get about 1000mg from 115g canned tuna or 55 to 100g wild salmon. For supplements, up to 3000mg a day is considered safe.

ARNICA A plant-based natural remedy used for nearly five centuries to heal bruising and sprains, arnica salve massaged into the quads every four hours spelled less soreness when research subjects were tested three days after downhill running workouts. How much: there are no standardised recommendations but look for topical creams or a pure arnica extract, which you can mix with water and apply with a cloth. You can also take homeopathic pills with a 30x dilution. Note that ingesting any other form of arnica can be toxic, so you should never apply it to broken skin.

MAGNESIUM More than 70 percent of adults don’t reach the RDA for magnesium in their diets. But a 2014 study shows magnesium intake (found in foods like whole grains, leafy green vegetables, legumes and nuts) reduces inflammation in the body. Try sipping magnesium citrate powder mixed with water throughout the day, or especially after a workout or just before bed, recommends nutritionist Dr Carolyn Dean. For generations, people have also sworn by Epsom salt baths (made from magnesium sulphate crystals). Magnesium is readily absorbed through skin, so a soothing Epsom salt bath after a hard session can feel good while boosting magnesium levels in the body. How much: 320mg for adult women, though more may be beneficial during intense training. For baths, pour 1–2 cups of Epsom salts into the water.

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Sweet as Treat yourself without throwing your gains out the window. YOU’VE PROBABLY BECOME a little too used to eating sweet treats over Christmas, which can make getting your healthy eating habits back on track a little more difficult. Plain old lean proteins and vegetables can suddenly seem incredibly boring after spending the holiday period gobbling chocolates and Christmas puddings and those irresistible mince pies! That’s why I love INC Protein Mousse – I get to indulge in a delicious sweet mousse without the guilt. It comes in vanilla, chocolate and strawberry flavours, it’s high in protein (30g per serve), low in calories (165 calories per serve), low in carbs and low in fat, and it contains BCAAS and essential amino acids, all of which will help you to keep those physique goals on track. The unique blend of casein, whey protein concentrate (WPC), whey protein isolate (WPI), and egg white promotes lean tissue repair and growth. You can either mix it, whisk it and drink it straight away, or you can freeze it for the perfect after-dinner frozen dessert. I find I get the best results when I use an electric hand mixer, but you can also use a fork or a hand whisk.

MATHEW JONES BSc (Nutrition, Exercise Science)

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