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78 THE INCREDIBLE
82 THE BUTCHER
Get big quick with our writer’s mutant muscle plan.
Sharpen your culinary skillset with tips from meat masters.
BY JAMIE MILLAR
BY JAMES MCCORMACK
90 ACTIVE MEN
102 GUT REACTIONS
CRAZY IN LOVE
Just a jealous guy? Learn to master the green-eyed monster. BY MIKE KESSLER
MH Cover Guy Dave Gordon Photographed by Sean Laurenz
You’re not bulletproof. Don’t worry, here’s how to stay pain-free for life. BY DR JORDAN D. METZL WITH MIKE ZIMMERMAN
Bloated, gassy, cranky? Discover the quick-fix solution for a bowel gone ballistic. BY CASSIE WHITE
NO V EMBER 2013
146 14 POST ED
A word from the editor.
Avoid a premature end to your relationship / Amp up the air-con to avoid ticker trouble / Kill cravings with whey protein / Manage your meal times / Crack the golf course with a killer core
Forge primal fitness / Listen to your body’s cries for help / Spice up your sex life with spanking / Perk up a chicken dinner / Bust the line with a Wallabies workout / Administer emotional first aid / Upgrade your armchair sports game / Take a trick from a real-life warrior / Ace weight-loss arithmetic
16 MH UNLIMITED COACH+
Build beach muscle in record time / The gym add-on you can’t miss out on / Master the muscle-up / Make your protein powder work harder / Stay sharp with a salmon supper / Build bulk with the ocean’s bounty / Eating lessons from a sumo champion
Our pick of endurance events from around the country.
19 ASK MH
Get more from your apples.
20 ASK THE GIRLS IN THE OFFICE
The lowdown on lady landscaping.
154 INSTANT EXPERT Get a handle on your most basic emotion: fear.
40 LEGENDARY YEARS BETWEEN LAND AND SEA
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Men's Health Magazine Australia
WHEN YOU SPEND impressionable years in two of the country’s great cattle-rearing regions, chances are you’ll end up an enthusiastic ﬂesh-eater. That’s the way it worked out for me. But even in the short interval between those two homes, I travelled a long way in terms of taste. Starting at Yeppoon’s Railway Hotel in Central Queensland, it was all about the mixed grill: an overﬂowing meat-fest of T-bone steak, lamb chops, sausages and bacon. I’m a little vague on the detail, but I’m sure there was a lettuce leaf or potato salad to balance it all out. By the time I settled into life as a cash-strapped student in Armidale, on the New England Tablelands, I was ready to up the quality, while decreasing the quantity (and the cost). Never doubting that meat should be at the centre of every meal, I hit upon the brilliant scheme of treating myself to small, ﬂavoursome eye ﬁllet steaks, cooked at home. And so I discovered, in one turn, the value of both moderation and a good butcher. As the years passed, I didn’t lose my appreciation of great cuts of meat. But the butchers became harder and harder to ﬁnd, squeezed by supermarkets and our evolving palates. One by one I watched them close, in a seeming race for irrelevance with tanning salons. But lo! Like sides of beef hauling themselves of the canvas, butchers have lately fought their way back into the contest (see “The Butcher Is Back”, page 82). Armed with gourmet sausages, succulent grass-fed cuts and marinated kebabs, their ofer of personal service and inside knowledge has found a new audience, while bringing back many of the old customers. I, for one, am cheering them on, and not just because they can answer every meaty question posed by my shopping lists. I mean, really, who’s going to argue with a guy wielding a cleaver? I’d also like to think that no-one’s going to argue that our own overhaul this month – beginning with a recrafted cover – brings a fresh feel to your favourite magazine. We’ve shaken up what’s inside, too, without straying from our commitment to deliver the best advice a man can get for a happy, ﬁt and healthy life. Or as we like to say ’round here, meaty content.
Ian Cockerill menshealth@paciﬁcmags.com.au *Like the idea of competing in a Men’s Health Urbanathlon race in New York, San Francisco or Chicago? Thought so. Together with Lucozade Sport, we’re ofering a chance for you and a friend to race in the 2014 Urbanathlon of your choice – ﬂights, accommodation, $2000 cash and 12 one-hour sessions with a personal trainer included. Turn to page 119 for details. 14
Y A H O O 7. C O M . A U / M E N S H E A LT H
Get 12 months of men's health plus a copy of the men's health diet. Turn to page 108 for details.
The Smartest Things Ever Said About . . .
meal time Man is the only animal that can remain on friendly terms with the victims he intends to eat until he eats them. – English novelist Samuel Butler
One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating. – Luciano Pavarotti
The discovery of a new dish confers more happiness on humanity than the discovery of a new star. – French politician (and early foodie) Anthelme Brillat-Savarin
The embarrassing thing is that the salad dressing is out-grossing my ﬁlms. – Paul Newman
Ready to test what you’re made of? Book your ticket from our pick of upcoming endurance events around the country
Download the netpage app to scan the page and go to the event websites.
RACV GREAT VICTORIAN
23 BIKE RIDE 2013
Great Ocean Road, Victoria
Get pedalling along Australia’s most iconic road for this 610km event. Starting at Mount Gambier, you’ll make your way along the coast to Geelong. “Whatever your experience, this event will challenge you, whether it’s riding 100km in a day or climbing up Lavers Hill in the Otways” says event organiser Rebecca Lane. Get in quick – this event will sell out. (bicyclenetwork.com.au)
BEST OF THE REST THIS NOVEMBER
AUGUSTA ADVENTURE RACE
Augusta, WA The near-63km course is broken down into a 13.5km run, 1.9km swim, 13km paddle, 32km ride and 2.5km team run, over the beaches, headlands and forests around Augusta. (rapidascent. com.au/augustaadventurefest)
Melbourne, Victoria The sister of Sydney’s City2Surf, this 14km run goes from Melbourne’s CBD to St Kilda. Attracting more than 15,000 entrants, it’s a great challenge for serious runners and beginners alike. (thecity2sea.com.au)
JANUARY 5 SUMMIT TO SEA Mount Lofty, SA
Challenge yourself over the holiday season with this tough trail run. Choose from 34km, 18.5km or 14km routes. (sarrc.asn.au)
Y A H O O 7. C O M . A U / M E N S H E A LT H
KING OF THE HARBOUR
TWEED RIVER SWIMS
Sydney Harbour, NSW Starting at Manly Beach, this event is open to all types of paddlers. Make your way around North Head and into the harbour, then back again, on 14- or eight-kilometre courses. (oceanpaddler.com)
JANUARY 12 BONDI ROUGHWATER North Bondi, NSW
If your New Year’s resolution is to get in shape, start with these lung-busting swims. Pick from 2km or 1km – or both if you’re up for it. (oceanswims.com)
Tweed Heads, NSW One of Australia’s largest estuaries will host three races known as “The Killer Swims” (relax, Killer is the nickname of a swimming veteran). Choose from 2.5km, 1.2km or 400m. (oceanswims.com)
Sydney, NSW You’ll feel like you’re dragging a ball and chain as you wade through 7km of mud and obstacles. “Be prepared for mud-pits, bogholes, slides and even snow mounds,” says event organiser Jared Cox. (mudrun.com.au)
FEBRUARY 15 THE COLD HALF-MARATHON SWIM Hong Kong
Don’t let the name fool you – average water temperatures are 20˚C. It’s a monster 15km openwater swim, so this is for advanced swimmers only. Pairs are also welcome. (oceanswims.com)
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LIFE QUESTIONS, ANSWERED
Are all apples equally nutritious? Ð JS SO YOU WANT TO compare apples to apples? Okay, here’s what all 7500 varieties have in common: they’re high in fibre, low in kilojoules and filled to the core with phytonutrients, including heart-protective quercetin and kaempferol. That’s a powerful trifecta – so powerful, in fact, that eating an apple a day for just one month may lower your LDL “bad” cholesterol by 40 per cent, according to Ohio State University. That’s not to say, however, that Galas and Granny Smiths are nutritional twins or that you can’t maximise a Pink Lady’s health boost. Just follow our tips below to reap a bigger return on your investment in apple.
BET ON SKINS
One reason apple pie isn’t health food: the peel has 6-8 times the polyphenols of the flesh, plus other compounds, says biochemist Dr Vasantha Rupasinghe. At the farmers’ market, he recommends you ask the vendor which local varieties have the thickest peel. And at the supermarket, try thick-skinned varieties like Red Delicious.
OPT FOR ORGANIC
Conventionally grown apples tend to be larger than organic ones because synthetic fertilisers promote water retention, says food researcher Dr Rong Tsao. This dilutes the nutrients in the flesh, so you’re consuming fewer with each bite.
STOP ON RED
The rosy hue in red apples is due to anthocyanins, a class of heartdisease-fighting polyphenols that are also found in red wine, says Tsao. And the redder the better, which is another reason to give Sundowner and Red Delicious a go: Tsao’s research showed that this kind had the highest concentration of polyphenols.
SHOP LIKE A SNOB
Don’t buy apples with bruises or soft spots. The damage to the skin may be a sign of decay or infection. Once you weed out the losers, bring the winners home and store them in the fridge. In an International Journal of Molecular Sciences study, apples that were refrigerated maintained a higher concentration of polyphenols than those left at room temperature.
NO V EMBER 2013
ask mh We understand: you don’t want to see your niece turn into a Kardashian clone. The problem is that parents see offspring as extensions of themselves, so your niece’s parents may view any criticism of her as a personal attack on them, says clinical psychologist Dr Aaron Cooper. So tread carefully: the next time you’re alone with your niece and she acts up, make a mental note and mention the incident to Mum and Dad later, suggests Cooper. Say something like,
How can I stop waking up an hour –BT earlier than my alarm? – GZ
“If it happens again, would you mind if I gently corrected her?” If they’re receptive, ask how they set her straight so you’re all consistent. Are they defensive? Drop it. And don’t go behind their backs. Once they hear about it – and they will – you might be left off the Christmas card list. b
The problem may be another other alarm clock, that solar-powered job that’s so annoying it can wake you from 149 million kilometres away. In fact, it just takes a little sunlight sneaking past your blinds to tell your body’s photoreceptor cells to sound a biomechanical wake-up call, says sleep medicine expert Dr W. Christopher Winter. Fortunately, there are ﬁxes: wear a sleep mask, such as the Earth Therapeutics Dream Zone Sleep Mask ($9.85; vitamingrocer.com. au), which stays put and
covers just enough of your face to keep the light out, or install room-darkening shades like Redi Shade Black Out ($59.95, ezyblind. com.au). If that doesn’t do the trick, there could be too much darkness in your life – depression is strongly associated with chronic early morning awakening, probably because depression can disrupt key sleep-regulating hormones, including cortisol and melatonin. If you have other symptoms of the disease – pessimism,
you saying youÕd love to see her with a bit of fluff, but just pick the right moment. In bed = yes. At the dinner table = no.
Ask the MH girls the questions you can’t ask anyone else. They’re three women with strong opinions, so don’t expect sugarcoated responses Got a question for Ask Men’s Health or The Girls in the Ofﬁce? Email menshealth@paciﬁcmags.com.au or head to yahoo7.com.au/menshealth.
My 22-year-old girlfriend is virtually bare down there, but I’ve always enjoyed au naturale (what can I say – I was born in the Seventies). How do I broach this sensitive issue? – PQ Alice Fancy the occasional bush bash, PQ? Good for you. Ask her straight: ÒHey sugar puff, ever thought about rocking something more scourer-esque down south? Just be prepared for her to ask you to alter your pubic hair habits in return. All is fair in love and landscaping. Cassie The only Òsensitive issueÓ here, PQ, is her vajayjay after the trauma of getting a Brazilian. SheÕs going to love your request – trust me. Crystelle I hope she hasnÕt had laser hair removal, PQ, Õcause then youÕve got no chance. I doubt sheÕll be offended by
My ex and I recently tried to do long distance, but I got drunk and kissed another girl. Should I admit that I cheated – and how do I tell my girl I’m having doubts? – NV Crystelle Your drunken snog makes it pretty obvious youÕre having doubts, NV. Tell her what happened and apologise. Next time youÕre unsure about your relationship, be honest instead of cheating – otherwise youÕre going to give girls across the country serious trust issues. Alice ÕFess up, NV. Honesty is the backbone of any relationship. But be sure she bows out of your duo with confidence intact. The worst thing you could do is cripple her esteem for the next Mr Right. Cassie DevilÕs advocate here: donÕt admit to cheating. The distance has probably made her insecure enough as it is and youÕll just confirm her worst fears. Then sheÕll take serious trust issues into her next relationship. Be honest about your doubts, break up with her, then let her move on.
I’ve stopped drinking to improve my mental health. I’m wondering if it means I’ll now come across as boring when I meet girls. Who’ll win in the end: the sober, mentally stable guy – or the courageous party animal? – DG Alice There comes a time, DG, when BoozyPants McGee needs to put down the yard glass and retire his swizzle stick. Throwing up at the bouncerÕs feet is funny the first time round. The third? Not so much. If youÕre worried about being a wet
appetite changes, feelings of guilt – see a mental health professional who specialises in treating men. Visit beyondblue.org.au for more information and help.
blanket, scrub up on current affairs and have three conversation starters on hand to keep you out of Boreville. Crystelle Good on you, DG! Any girl who finds you boring because youÕre being sensible, smart and true to yourself isnÕt worth your time, so donÕt worry about it. Just be confident in your decision and wear it proudly. Cassie IÕm totally onboard with this, DG, and you should be proud of yourself. ItÕs a stage most of us reach when we grow up a bit and youÕll find most women have beat you to it. The ones who give you a hard time about being sober are better left in the pub loo.
I met a girl who I like hanging out with but am not particularly attracted to. I was up-front about this before we had sex, but she showers me with presents, home-cooked meals and full-body massages, which make it hard to break it off. How do I get her to cool it without being an arse and hurting her? – SG Crystelle You have to be blunt, SG. This girl needs a serious dose of truth so she can move on to someone who wants and appreciates her full-body massages. Alice CÕmon guys. ThereÕs a common theme to this monthÕs column: honesty. Tell her how you feel (albeit again, but hey some folk revel in denial). If sheÕs still willing to tap into her inner Betty Crocker knowing youÕre not open to change, you have my blessing to add monobrow maintenance to the treatment list. Cassie I can smell her desperation from here, SG, and itÕs not nice. You say youÕve been upfront with her, but what kind of impression do you think signing up for full-body massages is giving? Stop kidding yourself and pull the plug on it. YouÕre milking this, even if you wonÕt admit it to yourself.
My five-year-old niece is a brat. Can I tell her to straighten up without annoying her parents?
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TIME IS ON MY SIDE.
Experience is a value that grows with time: something t h a t Mo n t b l a n c h a s i n c o m m o n w i t h Ni c o l a s C a g e . This chronograph features a second time zone synchronised with Universal Time Cooordinated (UTC). Crafted in the Montblanc Manufacture in Le Locle, Switz erland.
SYDNEY 75 CASTLEREAGH STREET - 115 KING STREET | MELBOURNE 175 COLLINS STREET B R I S B A N E 1 7 1 E D WA R D S T R E E T | P E R T H 1 2 5 S T G E O R G E S T E R R A C E W W W. M O N T B L A N C . C O M | 1 3 0 0 3 6 4 8 1 0
Median time to ejaculation for men with PE.
MAX ELLIS @ CENTRALILLUSTRATION.COM
Median time for non-sufferers.
ON YOUR MARKS, GET SET, NO!
Quick on the trigger in the bedroom? Don’t let it ruin your relationship. Fifteen per cent of men who suffer from premature ejaculation have experienced a relationship breakdown or divorce due to an unhealthy sex life, a survey of 3500 people by Kantar Health has found. Furthermore, eight in 10 men who suffer from premature ejaculation haven’t sought help for the condition and remain undiagnosed. If you’re a fast ﬁnisher, it might pay to seek medical help to keep your relationship going strong.
edited by Ben Jhoty
Percentage of men suffering PE who said it had a negative impact on their relationship.
Now trending in health and fitness
Percentage of men in Australia and New Zealand who suffer from premature ejaculation (PE).
NO V EMBER 2013
Don’t Sweat The Bed
You don't say!
Applying sunscreen slows the rate at which your skin ages. SOURCE: UNIVERSITY OF QUEENSLAND
SOURCE: BORDEAUX SCHOOL OF PUBLIC HEALTH
Snoring is one of the most common symptoms of sleep apnoea, but what if you snooze solo and no-one’s there to hear you sawing wood? Wake up and check your pits: nighttime sweating can be a sign of apnoea, according to the National University Hospital of Iceland. People with the sleep disorder were three times as likely as healthy people to report heavy perspiration three or more nights a week. One theory: when your airway is obstructed, you work up a sweat trying to breathe, says study author Dr Thorarinn Gislason.
OLD MAN, LOOK AT MY LIFE
Feel like you were dealt a dud genetic hand? Blame your old man. There’s a chance he might have doubled down on junk food and couch time. In a study at Maastricht University in the Netherlands, chubby mice were found to pass on a higher risk of obesity and insulin resistance to two generations of offspring. In a separate human study, low-income men who smoked or made poor lifestyle choices were also likely to have mutated sperm that would impact on their children’s wellbeing. Been gambling with your health lately? Prioritising ﬁtness and nutrition could be a solid investment in your kids’ future.
Be Chill My Heart
Stuck in trafﬁc? Keep your cool. A study from Taipei Medical University suggests that running your car’s air-conditioner can help your heart. When people kept the air on during a two-hour commute, their heart-rate variability, a measure of cardiovascular health, was as much as 32 per cent better than that of people who rolled their windows down instead. Study author Dr Kai-Jen Chuang says air-con ﬁlters out the exhaust particles that can cause a cascade of internal inﬂammation. Over time, this inﬂammation can disrupt your heart’s electrical signals. Remove more pollutants with an activated carbon cabin ﬁlter (Ryco ﬁlter, $44.99; supercheapauto.com.au).
SOURCE: INAUGURAL VITAMIN D AWARENESS DAY STUDY
NEWS FEED health
THE PROPORTION OF AUSSIES WHO ARE DEFICIENT IN VITAMIN D FROM LACK OF EXPOSURE TO SUNLIGHT.
3.2 Percentage your risk of dementia decreases with every year you put off retirement.
1 IN 3
raymond-weil.com T: (02) 9363-1088 E: email@example.com Freelancer Collection
THE MOST POPULAR DATING METHOD FOR WOMEN, AS IT OFFERS AN EARLY EXIT STRATEGY.
SOURCE: eHARMONY SURVEY
THE PERCENTAGE OF PEOPLE IN RELATIONSHIPS WHO FEEL THEY AREN’T AS CLOSE TO THEIR PARTNER AS THEY’D LIKE TO BE. SOURCE: COLUMBIA UNIVERSITY
Smooth Her Ride
If she hits her peak during foreplay, have lube handy. After a woman climaxes, sex may not feel as good, suggests a University of British Columbia study. Women reported less pleasure and more sensitivity to pain after they were stimulated to orgasm, compared with when they almost climaxed. “This may be due to increased bloodﬂow to the area, as well as feeling sexually satisﬁed after orgasm,” says study author Dr Laurel Paterson. So lube up and communicate: ask if she enjoys stimulation after orgasm, needs a short break, or wants to stop altogether. Then tweak your order of events – oral, intercourse, clitoral stimulation – accordingly.
MARC KAYNE / JME PHOTO / APIX SYNDICATION
NEWS FEED sex
SOURCE: VICTORIAMILAN.COM.AU SURVEY
If you think your girlfriend looks great naked, bare your feelings and tell her. Her satisfaction strongly depends on your perception of her body, reveals a University of Missouri study. When a woman thought her partner was dissatisﬁed with her body – but conﬁdent about his own – she reported strong negative feelings during sex. “In Western culture, women’s sexual appeal is heavily dependent on their role as a visual stimulus,” says study author Dr Ruixue Zhaoyang. “Men’s appeal may be more about their sexual skills.” The ﬁx “Give sincere praise, emphasising your satisfaction with her body,” says Zhaoyang.
79 The percentage of men who say that they pay the bill when they go out to dinner/on a date with their partner
DARE TO BARE
GNC AMPLIFY XL (PER 40g SERVING)
Watch out for a sn ea could trick you int ky packaging tactic: green on a la bel o thinking a junk food isn’t all that Researchers at Co bad. rnell University discovered that were at least 50 people per cent more lik ely to think a choc was healthy if th olate bar e label was gree n instead of red. Co may subconsciou nsumers sly associate gree n with healthy fo connection that ods – a can information on th cause your brain to overrule the nutrition e product’s pack aging, says stud Dr Jonathon Schu y author ldt. See past the marketing manoe making a thorou gh assessment of uv the entire produc res by – words, numbe rs and colours. t label
MUSASHI P40 HIGHPROTEIN MILK DRINK (PER 375ml CARTON)
Batman and Robin, Starsky and Hutch . . . soy and tomato? When it comes to battling prostate cancer, these two nutritional ninjas are a dynamic duo. University of Illinois scientists fed mice genetically engineered to develop prostate cancer a series of soy/tomato diets. After 18 weeks, only 45 per cent of mice eating the combo developed cancer, compared with 61 per cent in the tomatoonly group, 66 per cent in the soy group and the entire control group, who ate neither. The researchers say 3-4 servings of tomato a week and 1-2 servings of soy foods daily could cut your prostate cancer risk.
23 PERCENTAGE INCREASE IN THE RISK OF KIDNEY STONES IN PEOPLE WHO DRINK ONE CAN OF SUGAR-SWEETENED SOFT DRINK A DAY. SOURCE: CLINICAL JOURNAL OF THE AMERICAN SOCIETY OF NEPHROLOGY
PHOTOGRAPHY: EDWARD URRUTIA, ESA RUOHONEN
GATORADE G SERIES RECOVER 03 (PER 500ml BOTTLE)
BULK NUTRIENTS UNFLAVOURED WHEY PROTEIN ISOLATE (PER 30g SERVING)
FULL-CREAM MILK (PER 500ml)
NEWS FEED nutrition
You already know protein drinks are great for building muscle, but a new study by Kuwait University suggests they may also help you stave off cravings. Subjects who consumed a 300-millilitre sweetened drink that contained 25 grams of whey protein reported feeling fuller and consumed fewer kilojoules during the day than those who were given the same drink without whey. It may be that whey protein blunts the dips in blood glucose that signal hunger. Some drinks offer more protein than others, so aim for 25g when you glug. Here’s how much protein some popular products offer . . .
39 Percentage a Mediterranean diet reduces your risk of all-cause mortality, compared with a low-fat diet. SOURCE: BMC MEDICINE
THE WHEY TO FILL UP
W⁄ i n ONE OF TEN
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* See jag.com.au website for terms & conditions. Competition live 14th Oct-30th Nov 2013.
NEWS FEED weight loss
Feel a craving coming on? Grab a skipping rope. Weight-bearing exercises such as skipping can help suppress hunger, reports Waseda University in Japan. Men who jumped rope for three 10-minute sets experienced greater suppression of their appetites, especially for fatty foods, than those who burned a similar number of kilojoules cycling. What’s more, the effect lasted for 15 minutes after exercise. One theory: the jumping motion may create more fatigue and muscle discomfort than a non-weight-bearing exercise like cycling, and that discomfort can reduce your desire for food.
7 Percentage more kilojoules you burn if you do something while seated than if you do it lying down. SOURCE: PENNINGTON BIOMEDICAL RESEARCH CENTRE
Skip Out On Snacks
Timing Is Everything
What comes ﬁrst: diet or exercise? Seems you can undermine your weight-loss efforts by embarking on a diet before amping up your workouts, reports Stanford University. People who simultaneously begin dieting and exercising, or start exercising ﬁrst, are more likely to stick with both. “Dieting often requires ongoing vigilance throughout the day that can drain attention and focus, leaving less energy for adding physical activity,” says study author Dr Abby King. Launch both projects at the same time, she says, to develop synergy between the two lifestyle changes.
Only 23 per cent of people feel their waist size is ideal or smaller than ideal, according to a study at Appalachian State University. Of the dissatisﬁed guys, here’s how many waist sizes they’d like to drop:
Two may be the magic number when it comes to shedding kilos. Researchers at Prague’s Institute for Clinical and Experimental Medicine report that eating two large meals a day is better for weight loss than six smaller meals containing the same number of kilojoules. They also report that eating just two meals can lead to a greater decrease in liver fat and a bigger increase in insulin sensitivity, which is responsible for blood-sugar levels. For best results, the researchers recommend eating breakfast and lunch, as fat deposition increases as the day goes on. Breakfast: between 6am and 10am Lunch: between noon and 4pm
29 % TWO SIZES
44% ONE SIZE
19 PERCENTAGE INCREASE IN RISK OF OBESITY IN CHILDREN WHO WATCH TWO HOURS OF TV A DAY. SOURCE: UNIVERSITY OF MICHIGAN
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FORCE ON YOUR KNEES WITH EACH FOOTFALL (IN NEWTONS PER KILOGRAM) HOPPING SIDE STEPS TURNING RUNNING 0
SOURCE: JOURNAL OF APPLIED MECHANICS
You don't say!
AN INCREASE IN EXERCISE, ALONG WITH AN IMPROVED DIET, CAN LEAD TO VISCERAL FAT LOSS. SOURCE: UNIVERSITÉ LAVAL
Want to slash your golf handicap? Hit the lingerie department. Players who wore a core-stabilising corset on the course experienced less spinal extension while swinging, which may have helped them avoid lowerback pain, say researchers at Gifu University in Japan. Not keen on the ribbing you’d cop for strapping yourself into something tight and slinky? “Building a strong core provides the same benefit as a corset,” says trainer Bill Hartman. “Plus, that extra stability translates to improvements in all sports and lifts in the gym.” Reinforce your core with the dead bug and wall press. 32
SOURCE: UNIVERSITY OF SALFORD
ate n i m r Exte ack pain b
NEWS FEED FITNESS
Are you one hop, skip or jump away from a blowout? Rapid sports manoeuvres can severely strain your knees, reports Japan’s Keio University. The worst offence: hopping. Your knees fully extend in the air but don’t completely ﬂex when you land, which results in serious impact on your joints. To avoid injury, strengthen your quads with squats and your hamstrings with hip lifts; training these muscles to contract equally and simultaneously helps stabilise your knees. And after any sudden movements, try to land with your knees bent as much as possible.
10 Percentage increase in sprint speed of soccer players who did squats, compared with those who skipped them.
A Knee-Jerk Reaction
REST TO TRI HARDER
Ironmen may not be made of steel. Researchers at the Norwegian School of Sports Sciences found that, over a 26-week program, 56 per cent of long-course (3.8-kilometre swim, 180km cycle and 42.2km run) triathletes reported injuries from overtraining. The three most prevalent areas for injury were knees, lower leg and lower back. Looking to tackle a tri? Opt for a long training program with regular scheduled rest.
Dead Bug and Wall Press
1. Lie on your back with your body perpendicular to a wall and your head about 30 centimetres away from it. Raise your feet and bend your knees and hips 90°; leave your hands by your sides. Keeping your lower back on the ﬂoor, push your right foot forward until your leg straightens and your foot is 30cm above the ﬂoor. Pause, then bring your knee back to the starting position. Repeat with your left leg; do 8-12 reps per leg. 2. Now repeat the exercise, but this time press your hands against the wall behind your head and keep your knees and hips bent 90° as you tap your toes to the ﬂoor on each rep; do 8-12. That’s one set; complete 2-3 sets, 2-3 times a week.
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You know about core stability – but Animal Flow also protects the integrity of your shoulders, hips, back and shoulderblades.
Animal Flow isn’t your typical cardio workout – but using all of your muscles at once, legs included, requires a lot of oxygen.
Moves such as the “crab reach” dynamically stretch your hips, which are often overlooked and overtight, causing knee and ankle problems.
TRAIN LIKE A BEAST Forget caveman workouts: you can build functional, flexible muscle, a rock-solid core and primal fitness with body-weight system Animal Flow YOU MAY BE SCEPTICAL about moves with names like “travelling ape”. If you are, you should perhaps try them before you scoff. “It’s surprising how difficult this stuff is,” says PT Mike Fitch, the creator of Animal Flow and all-round body-weight training don. (It’s him in the pictures.) “You take these really big, strong guys, get them on the floor, and they struggle – it’s pretty humbling for them.” If you haven’t heard of the latest primal fitness trend, Animal Flow is a hybrid that takes in gymnastics, parkour, the Brazilian martial art capoeira and even breakdancing. What makes it so difficult is also what makes it so effective. “Using
all of your limbs at the same time through multiple planes of motion, as they were intended, has a carry-over to power, strength, endurance and fat loss,” says Fitch. “Even if you simply want to improve your ability to lift weights, this will do it.” Not that you’ll want to: Fitch hasn’t lifted anything other than his own body for more than two years, having become disillusioned with getting “jacked” (not to mention injured). “I’ve never looked or felt better. You never forget your first handstand push-up, your first flag. These are benchmarks as a body-weight athlete – and as a human being.” Consider this your induction into the jungle gym.
PHOTOGRAPHY: PHILIP HAYNES; ILLUSTRATIONS: JAMES CAREY @ DEBUT ART
BE AN ANIMAL IN THE GYM
Protect your wrists with this warm-up: roll them, fingers clasped, then press the backs of your hands together, fingers down.
Depending on how hard you want to work, you can use Animal Flow as a high-intensity workout, dynamic warm-up or active recovery. You can also slot individual moves into other circuits to see huge improvements in strength, not to mention shoulder and arm muscle.
EDITED BY DANIEL WILLIAMS
APE REACH 10 reps, holding for 2-5 seconds To combat monkey-at-a-typewriter hunch, squat down, arms forward. Sit up on your heels, open your knees and stretch out your arms, pulling your shoulders back. A
CRAB REACH Work up to 10 reps on each arm Assume the crab position: feet flat, chest up and knees bent. Push your hips up as high as you can, reaching one arm over to hit those neglected back muscles.
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UNDERSWITCH 30-second intervals, working up to one minute From a crab position, lift your right hand and right foot 2-3 centimetres. Rotate over the lifted leg until you land on all fours. Lift the same leg and hand to return to the start.
5 reps on each leg This one may sting. In a push-up position with your legs bent, bring one knee under your body. Kick your heel up and over, rotating through the spine as you push up. A
SIDE KICK-THROUGH 30-second intervals, working up to one minute This beast of a cardio move mauls your abs. On all fours, lift your right leg and left hand. Rotate your leg beneath you and kick it out. Return and repeat to the right.
FRONT STEP 10-15 on each leg Squat, arms stretched in front of you, and push your hips back. Now spring forward, bringing your left foot in front of your right hand. Hop back; repeat on the other leg.
FORWARD-TRAVELLING BEAST 30-second intervals, working up to one minute On all fours, step off with your right foot and left arm – crawl, keeping your knees off the ground. The full-body demands will have you howling and dog-tired.
FORWARD-TRAVELLING CRAB 30-second intervals, working up to one minute From the crab, step off with your left foot and right arm, switching sides and keeping your hips 2-3cm off the floor. Remember to go forward, not sideways. A
B B B
LATERAL-TRAVELLING APE 10 reps or alternate for one minute Place your hands to the side of your feet, lift your hips and kick your leg out to the side, landing with the other leg. Alternate sides to gorilla-pound your entire body. A
GO WITH THE FLOW
Animal Flow moves are used in seamless combos, so you’re constantly moving and working. Below is an example routine. Once you’ve mastered it, you can build your own or freestyle.
Forward-travelling beast (5 steps each side) Side kick-through (5 each side) Front step (5 each side) Lateral-travelling ape (5 each side) Forward-travelling crab (5 steps each side) Underswitch (4 full rounds each way)
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Pull Your Own Weight
Test your strength and pack on more lean mass with the ultimate old-school circuit HIT THE GYM REGULARLY and you will build muscle. But how can you tell when you’ve graduated from scrawny to brawny? “A mark of true strength is being able to move your own weight in iron,” says strength and conditioning coach Jim Smith. To complete this challenge, you’ll have to do that not once but five times, with three classic powerlifting moves. Consider it the perfect excuse to throw your weight around – and pack on more muscle while you’re at it.
LIFT YOUR OWN WEIGHT IN IRON 15 TIMES
HOW TO DO IT
First, load a barbell so it weighs as much as you do; then do five reps of each exercise below, resting for 60-90 seconds between moves. Repeat the threemove circuit five times to turn the challenge into a workout.
Grab the barbell and lie on a bench. Using an overhand grip that’s slightly beyond shoulder width, hold the bar above your sternum with your arms straight. Squeeze your shoulderblades together and lower the bar to your sternum, keeping your elbows close to your sides. Pause, then push it back up.
Q I've just started going to the gym with a couple of mates. What areas should we target first to get faster and stronger? – LS
Expert workout advice from sports scientist and two-time Mr Australia Paul Haslam
Send your questions to Paul at yahoo7.com.au/menshealth
Set your feet shoulder-width apart and hold the bar across your upper back using an overhand grip. Keeping your lower back slightly arched, lower your body until your thighs are at least parallel to the floor. Stand up explosively.
Roll the barbell against your shins, bend at your hips and knees and grab the bar using an overhand grip, your hands just beyond shoulder width. Keeping your back flat, thrust your hips forward and stand up with the barbell. Pause, then lower it back to the floor, keeping it as close to your body as you can.
A Compound movements (exercises that involve two or more joints) in the six- to 10-rep range are best for strength improvement . Try the squat, lunge, bent-over row, chin-up, bench press, dip, shoulder press and upright row. They allow more musculature to be involved, utilising varying planes of motion and heavier loads. A base of “all over” strength can then be achieved. The pursuit of speed is accomplished by the execution of explosive actions (to be fast, you must train fast). Moves such as the power clean, jump squat and split jumps must be done as explosively as possible, while still maintaining correct technique. Barbells and/or dumbbells can be used effectively for all of these moves.
Q I’m confused about the use of caffeine and creatine. I’ve read that one will negate the effects of the other. Will having a coffee or two every day for enjoyment be detrimental to my post-workout creatine consumption, or can I have the best of both worlds? – SS
A Caffeine will somewhat inhibit the absorption of creatine, so split the ingestion of both. Caffeine is widely used as a pre-workout booster. Taken 20-30 minutes prior, it will increase peak strength, strength endurance and power, and delay fatigue to a point that is termed “statistically significant”. Creatine is ideal post-workout, to replace the stores depleted through training. Taken in supplement form (monohydrate, citrate, ester), it first has to be assimilated via the digestive system, then converted and stored in the muscle in its active form of creatine phosphate. Even if you take creatine phosphate directly, it'll still be broken down, then reformed. A small amount taken at regular intervals gives the best results.
ILLUSTRATIONS: JASON LEE
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SKINS WITH COLDBLACK® – YOUR EXERCISE BUDDY THIS SUMMER. Mozzies at the flyscreen, snags on the BBQ, Richie Benaud’s voice on the box – summer’s coming. And if the climate scientists have got it right, it’s going to be long and hot. The threat of sunburn, dehydration and rivers of sweat are enough to scare most of us off to the air-conditioned comfort of the gym; but don’t be one of those indoor suckers. Studies from the University of Oregon in the US have shown that knocking out sessions in scorching summer heat supercharges results. The study took two groups of highly trained endurance athletes. Both groups did hard outdoor sessions in the mornings. In the afternoons, one group did a gentle workout in a room heated to 38 degrees, the other did the same workout in a room chilled to 13 degrees. After ten days on this program, the group thrashing it out in the sweat box showed a 7% improvement on those who’d been cushing it up in cool room. The take home? Get outside this summer. But do it wisely – get outside in SKINS with coldblack®. The SKINS with coldblack® range features all of the compression and sun protection benefits of your original SKINS with the added bonus of technology which can keep you up to 5°C cooler in the sun. The coldblack® technology in the fabric reflects UV rays instead of absorbing the heat, meaning the fabric stays cooler while you stay fresher. As with any set of SKINS, the SKINS with coldblack® range contains engineered gradient compression, increasing oxygen delivery and reducing blood lactate build-up in hard-working muscles Translation: you can go further, faster, harder and feel better afterwards. The range also uses moisturewicking fabrics to draw sweat away from your body and regulate your body temp, while the 50+ UPF ensures you don’t get burnt to a crisp.
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WEIRD BODY NOISES EXPLAINED
Involuntary sounds could be your body’s way of warning you that something's wrong. Here’s how to interpret (and when to ignore) those creaks, pops and whistles HABITUAL SNORING AT NIGHT
The noise is soft tissue in the mouth and throat vibrating as you breathe. Nasal sprays and strips help, but losing weight is better, says ear, nose and throat specialist Dr Stacey Ishman. SEE A DOCTOR IF you catch yourself gasping at night, wake up in a sweat or feel sleepy during the day. You could have sleep apnoea, which hinders airﬂow and raises your risk of diabetes and stroke. You may need a CPAP machine to open your airway at night. If you're ﬁt and don't have apnoea, options include pillar implants (stiffening of the soft palate with polyester, usually done under local anaesthetic) or surgery to reshape your airway.
POPPING AND CRACKING KNEES AND ANKLES
These sounds are usually the result of one of three things: tendons snapping over joints, ﬂuid shifts that pop gas bubbles or joints moving slightly off track, says sports physician Dr David Geier. SEE A DOCTOR IF you experience pain, swelling or locking, or if your symptoms limit your activity in sport or exercise, says Geier. Knee pain could stem from a torn meniscus and ankle pain could be arthritis or damaged tendons. Clicking is less common in younger guys, but if you've always had it, expect it to happen more often as you age. 42
GROWLING, GURGLING OR RUMBLING STOMACH
That's your gut wringing itself out. Between meals, your gastrointestinal tract goes through a series of intense, often noisy contractions every couple of hours to sweep out leftover debris, says gastroenterologist Dr William Chey. But growls don't necessarily signal snack time: unless you're hungry, hold off until dinner, says Chey. SEE A DOCTOR IF your turbulent gut is accompanied by pain and swelling, especially if you hear sloshing when you press on your belly. In rare cases, your bowels can contract too much or too little, or you could have an obstruction, which may require surgery.
CLICKING AND POPPING JAWBONE
If the noise is loud and sharp, your temporomandibular joint – the hinge and/or cartilage of your upper and lower jaw – may be out of alignment. But this is not necessarily a problem, says oral surgeon Dr James Van Ess. SEE A DOCTOR IF your jaw locks or won't open or close all the way. And if you're a nighttime jaw clencher, look into a mouth guard or splint to limit further jaw stress, which could lead to joint deterioration and pain. Generally, if you're having problems, treat your jaw carefully: avoid chewing gum and chewy foods like sticky lollies and (sorry) steak.
SOFT WHISTLE COMING THROUGH YOUR NOSE
The cause is air moving through a too-narrow space in your nose, says Ishman. You're probably just stuffed up. Blowing your nose should help, but if it doesn't, just wait until the snifﬂes subside, or try nasal saline rinses or a nasal steroid spray. SEE A DOCTOR IF the whistling starts immediately after an injury. A right hook to the face or a vigorous bout of nose picking can cause a perforated septum – a hole in the wall between nasal passages – possibly requiring surgery, says Ishman. The surgeon will use cartilage from another area, like your ear, to build a tiny patch.
BUZZING, HUMMING OR RINGING OF THE EARS
Soft ringing or buzzing that begins and ends quickly is known as tinnitus. But it's really in your head; your brain misinterprets spurious electrical signals as noise, says ear, nose and throat specialist Dr Samuel Selesnick. The trigger may be inner-ear damage, so use earplugs around loud noises. SEE A DOCTOR IF your tinnitus is continuous and only in one ear. This could signal an infection or inner-ear disorder. Still, most cases have no cause, so there is often no cure, says Selesnick. Your doctor may recommend counselling or strategies to help you live with the noise.
ILLUSTRATION: JACOB THOMAS
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DOES SHE DESERVE A SPANKING? Yes! In fact, she’s far kinkier than you think. Read on – and make her squeal
BY GRANT STODDARD
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We’re willing to wager that all the guys who didn’t bother to read Fifty Shades of Grey will have no problem standing in line for the ﬁlm. Let’s face it: compressing Anastasia and Christian’s freaky antics into a visual sexfest will hold male attention far longer than mere words on a page. But they haven’t even begun ﬁlming all those whips and chains yet, so take this lull in the BDSM hype (that’s bondage, domination/discipline, sadism/submission and masochism for you newbs) to ﬁnd out if your partner truly is up for this brand of kink, and if so, how to ease yourselves into it. Think she’ll run screaming? Not so fast. A University of Saskatchewan study found that women are quite similar to men when deﬁning what’s normal or acceptable in bed. Plus, dabbling in kink can provide a host of bonding beneﬁts. “BDSM challenges couples to communicate better and to be more creative,” says Dr Richard Sprott, co-author of Sexual Outsiders: Understanding BDSM Sexualities and Communities. “You imagine new ways of ﬁnding pleasure with a partner.” In fact, research suggests that merely acquainting yourselves with the core concepts of kink can heighten your sexual satisfaction. So throw on some leather and enjoy the ride. TEST THE WATERS
Don’t just show up in the bedroom with a ball gag and chains – you might ﬁnd out the hard way that she’s a member of the “Fifty Shades of No Way!” club. Start by recalling the phenomenon created by the books. This can give you a sense of whether the idea of submission and dominance – which is the foundation of most BDSM experiences – leaves her repulsed, indifferent or intrigued. Some experts say she will probably be intrigued – humans are hardwired to have a biological “opinion” on the matter. “A person’s preference for domination or submission is as biologically fundamental to his or her sexual identity as sexual orientation,” says Dr Ogi Ogas, a cognitive neuroscientist whose book A Billion Wicked Thoughts used internet behavioural patterns to study human desire. So what do you do with that intel? Unpack it a bit. “A good way to start a conversation with a partner is with a ‘yes, no, maybe’ list,” says psychologist Dr Meg Barker. Lists are available on BDSM websites, or you can take a look – together – at the list on page 49. Barker cites a University of New Brunswick study revealing that, after 15 years together, couples knew only about 62 per cent of what their partner liked in bed and 26 per cent of what they disliked. Whether you end up getting kinky or not, you should both ﬁnd this exercise enlightening and empowering. BE SAFE If you get a green light, hold your horses – and your horsewhip. There’s just a bit more communicating to do ﬁrst. Sprott advises establishing the scope of activity your partner is up for, deciding who will start out in the dominant role, then selecting a “safe word” that will halt the action. Simply saying “no” or “stop” or “that hurts” isn’t recommended, since they can be part of the fantasy. Opt for something with zero sexual relevance – such as a place or a type of food. “Sushi” would be a pretty effective buzz-kill, for instance. Now you’re ready. 46
GIVE HER A TICKLE
If you’ve ever massaged, bitten or scratched each other, you’ve already dipped your toe into the most basic type of kink – sensation play. “This generates a biochemical chain reaction, which creates a state similar to the glow of orgasm,” says Sprott. Being the target of someone else’s actions allows the recipient to relinquish control and enjoy the sensations. Start with a blindfold or sleep mask, which can help you each embrace the submissive role; after all, you can’t really take control if you can’t see. It’ll help both of you focus on the sensations, stay in character and avoid the nervous giggles, say sex writers Em & Lo, authors of 150 Shades of Play: a Beginner’s Guide to Kink and founders of EmandLo.com. After you plunge her into darkness, graze your ﬁngers or a feather over her inner thighs, the nape of her neck and the inner part of her forearms, says Sprott. Don’t touch her at all for 15 or 20 seconds at a time in-between; this makes her anticipate where the next sensation will take place. If you both decide to inch a little closer to the pleasure/pain threshold, try nibbling her earlobes while gently pinching her nipples and labia. TEST HER NERVES Consider a Wartenberg wheel ($10.80; saucyminxonline.com.au), a popular BDSM gadget originally designed to test nerve sensitivity. (It looks like a tiny pizza cutter – with spikes.) A little pain from this guy can equal a lot of pleasure.
CRANK THE SPANK
Bare buttocks simply scream to be spanked, but if either of you swings too hard your ﬁrst time at bat, the move may be summarily ejected from your kink repertoire. That’d be a pity, because spanking can hurt so good. “When you’re spanked, ﬂogged or caned, it feels awesome and for some may actually be a pain reliever,” says sex writer Reverend Jen Miller, author of BDSM 101.
She may baulk at ﬁrst, so ease into it. Janet Hardy, co-author of The Ethical Slut, recommends starting gently with your open hand, which offers a wide range of sensations, has a built-in feedback mechanism and feels more intimate than implements. “For most recipients, the lower inner quadrant of the buttocks is the sweet spot – it shares a nerve group with the genitals,” she says. Don’t assume you can just spank her during intercourse and that’s enough to turn her on. You’ll add to the spanking
There’s a coach in every watch. Meet the GPS running watches with coaching features so in-sync, they might know your abilities better than you do. 220 gives you essential running data like distance, pace and heart rate. The 620 adds a touchscreen, VO2 max estimating and a recovery advisor. And when you pair 620 with HRM-Run you have access to advanced running form coaching data like cadence, vertical oscillation and ground contact time. Both 220 and 620 are compatible with free training plans from Garmin Connect™, which you can send to your watch, for real-time coaching. To learn more, visit Garmin.com/ForerunnerCoach
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Next, tie the knot, so to speak. Some people want to be tied up so they can feel controlled. Some enjoy being teased and denied. The appeal for the dominant player, of course, is being in control. Just don’t try gleaning any tips about tie-ups from Fifty Shades – it’s full of dubious practices that make BDSM pros wince. For instance, using cable ties as wrist restraints is a really bad idea, say Em & Lo. Some other bad ideas: leaving your partner alone while bound, tying her up in a way that restricts circulation, or putting something over her nose and mouth and obstructing her breathing. Do not do those things. Instead, start out by loosely tying her wrists and maybe her ankles with something that wonÕt be abrasive to her skin, such as silk scarves or ties, and watch that they don’t become too tight. “Keep that ﬁrst session short and make sure you take the time to get some feedback about how you both felt about it,” says sex educator Jazz Goldman. There are ﬂeece-lined wrist cuffs (that attach with buckles), bondage tape, over-the-door suspension cuffs or underthe-bed restraints that can be employed when the mood strikes. All of these items can be purchased at no scarier a place than Amazon. ADD CONTROL Rope is a mainstay of bondage apparel, with true aﬁcionados responding to both the look and feel of it. But instead of rooting around in the garage, invest in some Japanese silk rope ($11.95; wildsecrets.com.au) that will do the job without irritating skin. Once you’ve explored tying or being tied up and liked it, you might want to try spreader bars – bondage equipment that enables you to both restrain and raunchily position your partner in a way that gives you unfettered access to, well, whatever you’d like.
PUT ON AN ACT
Role playing is a great kink-starter as well. But unless you’re a NIDA graduate,
pretending to be someone else is going to make you feel silly and require you to suspend your disbelief. That can be tough, but not as tough as you might think. ÒItÕs much easier to lose your inhibitions when youÕre pretending to be someone else,Ó says sex educator Dr Debby Herbenick. “The real beneﬁt here is that role playing can be a gateway into sex play you might not otherwise try.” Skip the elaborate script and period garb and make it easy on yourself. For instance, you could arrange to meet at a bar that neither of you has been to before, suggests Herbenick. Arrive in clothes you haven’t seen on each other and, after some ﬂeeting eye contact, start chatting as if you were perfect strangers just starting to ﬂirt with each other. From there you can take it in any direction you want. Perhaps one of you can play hard to get while the
experience if you actually have her over your knee. “Start very slowly with light smacks that just barely sting and build gradually,” says Hardy. If she’s enjoying the experience, her breathing should sound smooth and sexy and her bum should be pushing up towards the spanker’s hand, instead of ﬂinching. GO PADDLING If you’ve done a few hand-spankings and they’ve gone well enough that you want to try an implement, start with a small leather paddle, recommends Hardy. “They sting a lot but don’t usually bruise or raise welts,” she says. Try a leather pocket paddle ($65; maxxxblack.com.au).
other portrays the wolﬁsh seducer. You can be an entirely different person, exaggerate a speciﬁc facet of your actual personality, or just reconnect with the feeling of meeting your partner for the ﬁrst time. ACT UP If after tinkering with different scenarios you ﬁnd that you like role play, try one in which the dominant and submissive parts are explicit. “The classic is the master/slave scenario, in which one partner surrenders free will to the other,” says Herbenick. If you’re feeling a bit sheepish about where to begin, you can always let fate decide: the Fantasy Sex Deck ($21.99; angusrobertson. com.au) has 50 cards that each feature a role-playing scenario. Pick a card and be someone else for an hour or two – or forever, for that matter. After all, maybe the real, kinkier, you has been aching to get out.
HOW KINKY IS SHE?
We asked 2601 women to tell us which bedroom experiments they’d be most willing to try NO WAY 0
BRING IT 9
Striptease Gags or light choking Biting Leather restraints Humiliation
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CHICKEN, NOW WITH FLAVOUR! Poultry is packed with protein but can taste like carpet. Here’s your one-pan strategy for adding bling to the bird
A PICK YOUR FILLING
Ricotta cheese + chopped chives + minced rosemary and thyme OPTION 2 Sautéed spinach (cooled) + feta + pine nuts
22 M I N U
Minced garlic + chopped anchovy + chopped parsley
B STUF F IT!
Boost ﬂavour and add juiciness by tucking stufﬁng under the skin. 1 Place a chicken breast on a clean surface. With your ﬁngers, loosen the skin on the wide side of the breast, forming a pocket between the meat and skin. 2 Scoop a spoonful of ﬁlling and tuck it beneath the skin of the chicken, using your ﬁngers to spread the mixture evenly.
C SEAR, THE N ROAST
Skin-on bird tastes better. Cook it crispy and juicy with this method. For even cooking, let your stuffed breast sit at room temperature for 30 minutes before cooking. Pat it dry with paper towel to prime it for a better sear. 2 SEAR IT OUT
Preheat the oven to 190˚C. On the stove, heat two tablespoons of olive oil in a cast-iron pan or a large oven-safe pan on medium. Once the oil is hot, add the chicken, skin-side down. Cook it until the skin browns and crisps; 3-4 minutes. Flip it and cook until browned; another 3-4 minutes. 3 NOW ROAST
Transfer the pan to the oven and roast until the chicken is cooked through (75˚C on a thermometer; about 20 minutes).
THREE FAST CHICKEN SALADS Want to upgrade a BBQ chook? Strip off the skin and bones and use the meat in one of these quick salads
CURRIED CHICKEN SALAD OPEN SANDWICH
In a bowl, mix low-fat mayo with a dash of curry powder. Stir in shredded chicken, a handful of dried sultanas and minced chives. Season with salt and pepper. Serve on toasted multigrain or rye bread.
CRUNCHY CHINESE CHICKEN SALAD
In a bowl, combine shredded chicken with mixed greens, crunchy noodles, steamed asparagus cut into fivecentimetre pieces, almonds, sesame seeds and fresh coriander. Toss with a simple soy-ginger dressing.
INSTANT CHICKEN, EGG ’N’ AVOCADO
Top a bed of chopped cos lettuce with coarsely shredded chicken, crumbled bacon, sliced hardboiled egg, crumbled blue cheese and diced avocado. Drizzle with balsamic vinegar.
PHOTOGRAPHY: SAM KAPLAN; ILLUSTRATIONS: MICHAEL HOEWELER
1 PREP SMART
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Use the netpage app to see Will Genia demonstrate the perfect bench-press technique.
The best rugby scrumhalf in the business, Will Genia boasts speed, strength and endurance. Here’s how he stays on top, no matter what (or who) comes at him
VITAL STATISTICS AGE 25 LIVES Brisbane PLAYS FOR Wallabies & Queensland Reds HEIGHT 170cm WEIGHT 81kg
PUNCHING ABOVE HIS WEIGHT
He might often be the smallest guy on the ﬁeld, but Genia more than makes up for that in strength. “I didn’t go to the gym much until I started playing rugby,” he says. “My strength increased very quickly and I really started enjoying doing weights.” In a test last year, Genia benchpressed two reps of 180 kilograms – more than double his body weight.
ENOUGH ISN’T ALWAYS ENOUGH
One of the keys to Genia’s success is his speed, which allows him to reach the ruck early and launch his team’s attacking raids. “Our training week of 4-5 ﬁeld sessions can be pretty gruelling, 52
but I always try to go for a fast-paced ﬁve- to six-kilometre road run in my own time, to keep my legs moving and build up my endurance for games,” he says. It goes to show that going the extra mile (or three) can make a world of difference.
Playing scrumhalf requires Genia to take advantage of a backpedalling opposition. Sometimes that means summoning his tackle-busting leg drive, which he addresses through heavy lifting in the gym. “All my weights exercises are three sets of 4-5 reps,” he says. “It’s all heavy lifting, aimed at improving my explosive power.” According to research from the Norwegian University of Science and Technology, maximal strength training (2-3 sets of 4-5 reps) is the most efﬁcient way to improve power.
Outpointing the world’s best (and biggest) is no easy feat. “Rather than targeting just one body part, I need to have my whole body ﬁring in one session to mimic the requirements of a game,” he says. Gym workouts consist of pushing and pulling exercises like the bench press and seated row, while deadlifts and squats have given him a potent running game. “Leg strength is a vital part of our
game and, combined with the Swisse Krill Oil I take for my joints, it’s allowed me to successfully return from a knee reconstruction,” he says.
PROVIDING THE FEED
While committing to a strict diet isn’t vital for Genia, ensuring he has enough fuel is his main nutritional goal. “With the amount of training we do, it can be easy to under-eat and not have enough fuel to back up, day after day,” he says. “If I have a game coming up, I’ll increase my carbohydrate intake with pasta.” Rest days see him lower his carb load, with a healthy balance of all ﬁve food groups being the focus.
TAKING ON THE REST
Training aside, being barrelled 10 times a game warrants a lengthy recovery. “Creating a balance to allow our bodies to repair themselves is vital to our success,” explains Genia. “If you don’t recover properly, you can’t be at your best for your next training session or game.” If you can’t sit still for a day, Genia recommends three-minute bouts of skipping for ﬁve rounds. “It’s a great way to keep moving without overdoing it,” he says. It’s also his go-to exercise for the days when he’s feeling too ﬂat for a full-blown gym assault.
WORDS: GRANT TAYLOR; PHOTOGRAPHY: SKEET BOOTH
“MY WEIGHTS EXERCISES ARE THREE SETS OF 4-5 REPS. IT'S ALL HEAVY LIFTING, AIMED AT IMPROVING EXPLOSIVE POWER. I NEED TO HAVE MY WHOLE BODY FIRING”
“I sentenced my fat to the chop” The Gain From his early teens, admits Kru, laziness was his default setting. “I was never motivated to do exercise and was perfectly happy to sit around and do nothing,” he says. Sugary cereals, chocolate bars and meat pies were his dietary staples, while on weekends he drank litres of beer at his local pub. But the unhealthy lifestyle started to take its toll, with Kru's frame blowing out to 112 kilograms.
The Change In 2010, Kru was hospitalised with a blood clot in his leg. Doctors predicted he wouldn’t walk again, delivering the shattering news his leg would probably have to be amputated. Refusing to accept his fate, Kru promised himself that he would walk again. After three months of intense rehab, he deﬁed the grim prognosis and was back on his feet. “From there, I took a long, hard look at my life and decided it was time for change,” he says. Starting with baby steps, Kru joined a gym and changed one thing in his diet every day. “At ﬁrst I lacked so much self-conﬁdence that I would only work out late at night when everyone had left,” he says. “I struggled and, looking back, made many mistakes. But I kept at it and reminded myself of what it felt like in that hospital bed.” After a month of intense aerobic exercise and swapping junk food for cleaner eating, Kru started to see results and became addicted to healthy living. From there, he built up his knowledge of ﬁtness and nutrition and, 12 months later, tipped the scales 35kg lighter. 54
The Result Kru was losing muscle from too many cardio sessions. Altering his weekly routine to daily gym workouts and two HIIT sessions, he stacked on 9kg of brawn. He has now cut all reﬁned sugar and processed foods from his diet. “I don’t really monitor what I eat, as long as it’s natural,” he says. With more energy than ever, Kru also began studying ﬁtness after work and gained his personaltrainer qualiﬁcations. While he isn’t currently working as a PT, he is now the guy at the gym being asked for advice. “Fitness is a never-ending goal for me and I love walking into the gym knowing I'm getting ﬁtter and stronger every time,” he says. The Advice “Success comes to those who don’t give up; that’s my personal motto,” says Kru. “There will be days when you’re feeling off or you might want to give up because something has gone wrong. You can’t let those small setbacks get you down.”
Lost the lard? Tell us how by logging onto yahoo7.com.au/ menshealth and clicking on “Gutless Wonders”. Next month’s winner will receive a pair of Asics Gel-3030 running shoes valued at $230.
EAT THIS, NOT THAT RICE Rice Plus Whole Grain Wheat Free (100g) 1470 kilojoules 10.1 grams protein 4.6g fat (1g saturated) 60.9g carbohydrates 11.4g sugar 11.9g fibre
Sun Rice Long Grain White (100g) 1470kJ 7g protein 0.5g fat (0.5g saturated) 78g carbohydrates 0.5g sugar 0.5g fibre
With more protein, fewer carbs and a whopping 24 times the ﬁbre, Rice Plus is your best bet when eating grains. But with the higher sugar content, it’s best consumed post-workout.
WORDS: GRANT TAYLOR; PHOTOGRAPHY: LISA SAAD, ESA RUOHONEN
GUTLESS WONDER NAME David Kru HOME Geelong, Victoria JOB Department of Justice AGE 31 HEIGHT: 178cm
0 0 100 CARBS.
RED BULL ZERO. #REDBULLZERO
COILED STRENGTH Rescue a damsel (or intensify your training) with rope climbing tips from Guinness World Record holder Marcus Bondi
BY BEN JHOTY
Use the netpage app to see Marcus Bondi in rope-climbing action.
who also holds world records in muscle-ups (27), one-arm pull-ups (80kg+ class; seven per arm) and the weighted one-arm pull-up with a kettlebell (18kg). “The ﬁrst time I climbed a rope I said, ‘What happens if I let go?’ The guy said, ‘You won’t’. He was right. When you’re dangling over jagged rocks, you don’t let go.” Why should you get a grip? It’ll help you scramble up drainpipes to rescue kittens, apply a vice-like chokehold in the ring, cling to an overhanging rock, open stubborn sauce jars, squeeze juice from lemons and remove wheel nuts from cars, says Bondi. Use Bondi’s hadcore training plan to condition yourself for the rigours of the rope.
JEREMY PARK; JASON LEE
A MEMBER OF THE Bondi Beach Bar Brutes, 47-year-old Bondi has the arms and upper body of someone 25 years his junior. How? It’s simple: a length of rope won’t cut you any slack. “It’s all about grip strength,” says Bondi, who scrambled a total of 27.8 metres up and down a 5m rope in 60 seconds to set the world record back in 2010. “You’re supporting your whole body weight with your wrists,” he says. “Your ﬁngers need to be as strong as your forearms, biceps and shoulders. It all has to weave in together.” Bondi “learnt the ropes” from a group of former Russian special forces personnel, who began looping coils over the headland at North Bondi around 15 years ago. “They’re the toughest trainers,” says Bondi,
Do each of these exercises once, resting for 30 seconds in-between. (Increase rest time if neccesary – you'll probably have to!) That’s one round. Rest for two minutes, then start again. Do three rounds or “until you’re smashed”, advises Bondi (marcusbondi.com). “You have to keep the intensity high to get maximum results.”
TOWEL CHIN-UPS Hang a towel over a bar. Grip each end and do chin-ups to failure. “Continue until your fingers are sliding off and your forearms are exploding,” says Bondi.
“Do full reps then half reps,” advises Bondi. “When you can’t do any more, just hang there until it feels like your fingers are going to drop off.” In other words, perform these bad boys to failure.
HANGING KNEE RAISES Bring your knees right up to your chin each time. Don’t lower them past parallel. “Too many guys just drop their knees and relax their core,” says Bondi. “This way you engage your core the whole time.”
STEP 4 STEP IT UP
If you can’t scale the rope with your arms only, use a foot lock to enlist your legs. Form a step with your feet by wrapping the rope under one foot and over the other. Push of this step. Once your hands regrip the rope, create another step and proceed. Holding a push-up position, place your hands under your chest and make a diamond shape (your index and middle fingers at the apex and your thumbs forming the base). Now do push-ups to failure.
GET A GRIP
In a push-up position, place one hand higher than the other. Do 20, then swap hands.
MIXED GRIP CHIN-UPS Grip the bar with one palm facing you, the other facing away. Do 10 chin-ups, then swap hands.
STEP 3 SHOOT UP THE ROPE
Using the momentum from the ﬁrst pull, grab the rope with your free hand about 30 centimetres above your original grip. Covering a shorter distance at ﬁrst helps your body adjust to and move with the swaying rope. Pull yourself up again, this time kicking upward with your opposite knee for momentum. The goal is to establish a rhythm of short bursts of movement: reach and brace, pull and kick, repeat.
STEP 2 LAUNCH THE CLIMB
Stand facing the rope with your feet shoulder-width apart, knees bent. Grab it with your dominant hand as high as you can without locking your elbow. Contract your shoulders and tighten your abs for power. In one motion, pull yourself up while kicking your opposite knee up and out. Gaze up to your next grip so you don’t grab air.
STEP 1 PREP YOUR PAWS Chalk up to prevent rope burn. No chalk at the gym? Buy it at a sporting goods store. If you don’t like the powdery feel, use ﬁngerless climbing gloves with splitgrain leather palm reinforcement.
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What it looks like The feeling you get when you suspect you’ve let others down, perhaps by . . . 1 Forgetting your dad’s birthday. 2 Making a move on your girlfriend’s sister. 3 Blowing your joint savings on a jet-ski.
BE YOUR OWN SHRINK
WORDS: DANIEL WILLIAMS
Self-treat your minor emotional hurts before they develop into hang-ups that could sabotage your life
From those ﬁrst times your mum treated your grazed knees with antiseptic, a bandage and a kiss, you came to see the sense in tending to physical wounds, lest they turned nasty. Mum probably soothed your emotional injuries, too – like when the bigger kid next-door razzed you about your bowl cut. As we grow up, we keep treating cuts and bruises with care, but typically switch to a suck-it-up approach with psychological distress. “While every household has a medicine cabinet full of bandages, ointments and pain relievers for treating basic physical maladies, we have no such medicine cabinet for the minor psychological injuries we sustain in daily life,” observes Guy Winch, author of Emotional First Aid. Trouble is, left alone, these emotional sores can lead to clinical anxiety and depression, he argues. Here’s your guide to administering effective treatment – no therapist required.
What it looks like 1 A woman you fancy won’t go out with you. 2 Your girlfriend/wife routinely rebuffs your sexual advances. 3 Potential employers keep knocking you back. Why it hurts Brain regions activated by feelings of rejection are the same ones triggered by physical pain. The sting of rejection echoes our evolutionary past, when exclusion from a group providing food and protection was akin to a death sentence. The danger “Rejections are the psychological cuts and scrapes that tear our emotional skin,” says Winch. They flood us with anger, erode our confidence and destabilise the sense of belonging we need. Treat yourself 1 Don’t kick yourself when you’re down. Maybe she prefers a type that you don’t fit. Maybe you didn’t quite match a company’s needs at the time. There’s every chance “the rejection had nothing to do with your inadequacies”, says Winch. 2 Take refuge in your strongest relationships to restore depleted feelings of belonging.
Why it hurts We’re hardwired towards living in harmony with those closest to us. Any sense you’re threatening that harmony gnaws at you. The danger Guilt can morph into remorse and shame. “Once that happens, we begin to condemn not just our actions, but our entire selves, leading to self-loathing, low self-esteem and depression,” says Winch. Treat yourself 1 Learn how to apologise. That means hearing the other party out, acknowledging and validating their hurt, empathising with them and detailing how you’ll avoid messing up again. 2 Forgive yourself: “We have to recognise when we’ve beaten ourselves up enough,” says Winch.
What it looks like 1 Your presentation at work bombed. 2 You choked on the 18th with the club championship in your grasp. Why it hurts “Failures are the emotional equivalent of head colds, in that we all get them and we all feel terrible when we do,” says Winch. Failures make us feel incompetent – unbearable for most men. The danger Processed negatively, stuff-ups sap our motivation and optimism. Treat yourself 1 Failure’s less likely to occur next time if you tame anxiety, which has been shown to cost Nervous Nevilles 15 points in IQ tests. “Choking tends to happen because the stress we feel in high-pressure situations makes us overthink tasks and draws attention away from the part of our brain that executes the task automatically,” explains Winch. 2 See failure as a step towards success. Thomas Edison made thousands of wrong turns before inventing the light bulb. “I haven’t failed once,” he said. “I’ve learned ten thousand things that don’t work.”
NO V EMBER 2013
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3 REMOTE CONTROL
4 GOOD CHEER
Sound is so crucial to the sports-viewing experience that ESPN now broadcasts all its live coverage in 5.1 surround. The result? You need to upgrade from your TV’s speakers. “Surround sound can add a truly immersive dimension to sports broadcasts,” says Healey. “Samsung’s HTF9750W home theatre system ($1499, samsung.com/au) provides deep, rich sound and is easy to set up, even for a non-technical user.” Delivering a muscular 1330 watts, it has the potential to also blow out your windows during Superbowl XLVIII’s half-time show in February.
Even in summer, the lure of televised sport can be irresistible. Here’s everything you need to have it made in the shade
2 FAIR PLAY
THE BIG PICTURE
Missed out on a ticket but still want that feeling of “being there” as you follow our cricketers’ quest to wrest back the Ashes? Go large – super large. The LG 100-inch Laser Display (harveynorman. com.au) redeﬁnes the big-screen experience, and yet at $8999 it’s a (relative) steal for the size. The secret is an ultra-short-throw projector – sitting centimetres in front of an anti-glare black screen – that ﬁres a full-HD 1080p image. “LG has made the big-screen projector experience easy and affordable, even with limited space.” says Nic Healey, from CNET Australia. LG also promises a 25,000-hour lamp life – that’s 13 years at ﬁve hours a day. Plus, you get a Blu-ray and HD twin-tuner thrown in.
MUST-SEE EVENTS THIS SUMMER CRICKET Ashes reboot Five more Tests; starts Nov 21
GOLF Emirates Australian Open
Great (Adam) Scott and other swing kings; starts Nov 28
TENNIS Australian Open
Rafa, The Djoker & Fed provide a symphony of string; starts Jan 13
Unless your surname’s Agassi, chances are your missus isn’t as excited about sport as you are. Maybe a movie break would sweeten her up. From just $14.99 a month, Quickﬂix (quickﬂix. com.au) streams hundreds of ﬁlms and TV shows to most new smart TVs, iOS devices, Samsung Galaxys, Nokia Lumias, Xbox, PS3, PC and Mac. But it’s not all rom-coms. You’ll also ﬁnd “fantastic sports ﬂicks like Field of Dreams, Any Given Sunday, Friday Night Lights, Happy Gilmore, 42 and Caddyshack”, says Quickﬂix’s editor and ﬁlm critic Simon Miraudo. “There are also real-life thrills with documentaries TT: Closer to the Edge, Storm Surfers, Like Water and the Oscar-winning Undefeated.” She can’t complain you don’t think of her.
5 FANTASY GAMES
Beer and TV sport; such is the pleasure of both, it’s easy to forget you can actually play the sport. But given you’ve already opened the beer . . . well, this is where the Xbox One – Microsoft’s new voice-and-motion-controlled console that merges gaming with TVstreaming capabilities – comes in. “Its potential lies not only in next-gen sports games like the highly social FIFA 14 or Madden Football , but TV-style content, with fantasy leagues and as-you-play game updates,” say Alex Kidman, of fatducktech.com. “They’re mostly US-only for now; hopefully Aussie broadcasters will get on board.” Until they do, stay entertained with launch games that include super-realistic Forza Motorsport 5 and NBA Live.
WORDS: TOM GUISE
GET YOUR SUN SCREEN ON
As a sports ﬁend, you’re happy enough to sign up for Foxtel’s HD Sports package (nine channels with the IQHD recorder, $82 a month). But how about making your subscription pay for itself when you’re away from the box? With Foxtel Go you can stream to two extra devices, including iPad and iPhone (free, iOS App Store), selected Samsung Galaxys (free, Samsung App Store), PCs and Macs. If watching the full majesty of the Premier League from your phone isn’t working out, try Foxtel Guide (free; iOS, Android, Windows Phone). “Find when live sports are on and set your IQ box at home to record them,” says Joe Hanlon, from consumer tech guide whistleout.com.
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Reinventing an icon
THE SOLUTION Peugeot 208 GTi
As a driver, you’re an evolving organism. Here’s how to utilise your strengths and minimise your flaws, so you’ll be a motoring marvel at every stage of life’s highway
HOW SAFE? Five-star ANCAP HOW THIRSTY? 5.9L/100km HOW CLEAN? Not listed HOW MUCH? $29,990
IN YOUR THIRTIES
Strength You’ve got hawkeye vision compared with your elders. Research at Israel’s Ben-Gurion University found that younger drivers see pedestrians twice as often as mature counterparts. “Older drivers have a narrower ﬁeld of view, which limits their ability to detect hazards,” says study author Tal Oron-Gilad. Keep those eyes in good nick with driving sunnies, such as Oakley’s Polarised Radar Pitch ($300), which cut glare and sharpen clarity.
Strength You’ll respond to obstacles with Mark Webber-like proﬁciency because your reaction times peak at 39 years of age, found research in Neurobiology of Ageing. The thirties may be dirty but your reaction speed makes you less likely to muddy your ride by hitting potholes.
Weakness A busy social life may tempt you to veer from common sense by texting at the wheel. That could be bad news: reaction times increased by 30 per cent in drivers who texted at the wheel, found research in the Journal of Human Factors and Ergonomics Society. Your action plan You may feel you’ve mastered urban roads, but what about country driving, hotshot? Young drivers on rural roads are at far greater risk of being involved in serious, single-vehicle accidents, found research at The George Institute for Global Health in Sydney. “They’re more likely to crash as a result of curved roads and speeding,” says study author Dr Rebecca Ivers. Keep doing your thing in the city, but drive 10km/h below the speed limit when you’re en route to that camping trip.
Weakness Though safety is your top priority, as a parent of one or more one- to 12-year-olds, you face regular and dangerous distractions from the back seat, reports the American Academy of Paediatrics. The terrible twos might drive you to distraction, but keep your peepers on the road for your sake and theirs. Your action plan Unfortunately, your thirties herald the cusp of a steady decline in vision, strength and hearing, so drive to your strength: experience. Research in the Chinese Science Bulletin found that driving experience is the deciding factor in avoiding accidents. Your takeout? Trust your instincts.
IN YOUR FORTIES
Strength As the years tick over, your testosterone levels go into natural decline. This works in your favour, because macho men fuelled with high levels of T were more of a liability on the road, reports the University of Montreal. “Some men consider cars to be an extension of themselves and become extremely aggressive if they are honked at or cut off,” says study author Julie Langlois. You’re more chilled and the safer for it.
Weakness Wisdom isn’t yoked to age. Researchers at Purdue University compared young, elderly and middle-aged men, ﬁnding that middle-aged guys were most likely to be involved in a fatal crash caused by falling asleep at the wheel. A decade of getting away with steeringwheel nanna naps doesn’t mean you should keep at it until you get the ultimate wake-up call. Your action plan You’re neither old and slow nor young and stupid, but there are some black spots to be aware of. Compared to young and senior drivers, you’re more likely to get into trouble when judging and responding to trafﬁc ﬂow, found research in Accident Analysis & Prevention. Fortunately, you’re also better than anyone at predicting – and reacting to – risky situations.
Lots of hot hatches out there? Why the Pug? Because, sacré bleu, after three decades, the French ﬁrm has ﬁnally produced a worthy successor to its genreinventing 205 GTi, a rocketpowered rollerskate that also cornered like a cat on carpet. Is the new car that quick? Pretty close. For starters, the new GTi gets the glorious 1.6L turbo four-pot co-developed by BMW and Peugeot/Citroen that we've raved about previously. The 208 weighs just 1160kg, will dash to the speed limit in under seven seconds and, through a combination of stability control and terriﬁc chassis balance, corners as if on rails. It really is astonishingly good. What's the interior like? Très chic, of course, with red-stitched faux-leather and red seat belts matching a whole swag of other black/red highlights. A seven-inch touch display is standard and a small, ﬂat-bottomed steering wheel completes the performance feel. The seats are well bolstered for swift cornering, though the base may be a tad narrow for bigger blokes. Anything not to like? The wheel obscures the highmounted instrument panel for those of average height. It only comes with a manual gearbox. In a nod to modern music consumption, there’s no CD player. Instead, it will stream music off your iPhone, but, as with previous Peugeots sampled, displayed a Gallic insouciance in steadfastly refusing to recognise an oldergeneration iPod. – Bruce Ritchie FOR A REVIEW OF THE LATEST CAR TO REDEFINE THIS SEGMENT, THE SCORCHING MERCEDES-BENZ A45 AMG, CHECK OUT OUR iPAD EDITION OR HEAD TO MHMOTORING.COM.AU
WORDS: RAY KLERCK; ILLUSTRATION: SONNY RAMIREZ @ ILLUSTRATIONROOM.COM.AU
IN YOUR TWENTIES
3 Steps to Thicker
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Bump Up Your Biceps YOUR BODY HAS APPROXIMATELY 640 MUSCLES, depending on who’s counting. But just as your primary-school teacher gave special attention to the class “pets”, you have an oversized affection for your biceps. They’re relatively small as muscles go, and if your arm workouts don’t rely much on biceps curls, they probably aren’t growing much bigger. But muscle-heads like me have never stopped doing curls. I may not put many in the workouts at my site, StreamFit.com (we emphasise short, efficient routines for fat loss), but I’ve been known to throw some in at the end of my own training sessions. I truly believe that your biceps can’t reach their full potential if you don’t
work them directly from time to time. Whether you agree or not, I’ll bet you do some biceps work anyway, just to be on the safe side. When you do, there’s no reason to settle for garden-variety curls – not when your body has dozens of muscles willing to jump in and share the love. That’s why I’ve provided six ways to upgrade one of the best arm exercises on the planet. They’ll work your favourite bundles of contractile tissue, while burning fat, training your core, improving your athletic power and making you look like someone who probably was the teacher’s favourite, even if you would never admit that to your classmates.
Six new ways to build flex appeal, courtesy of certified strength and conditioning specialist B.J. Gaddour
PUSH-UP-POSITION HAMMER CURL
HOW TO DO IT Grab a pair of dumbbells and assume a push-up position with your palms facing each other. Without moving your upper arm, curl the weight in your right hand towards your right shoulder. Lower it, then repeat with your left arm. Continue alternating right and left curls for 30-60 seconds. Add weight in subsequent workouts, but don’t try to speed up the movement. HOW IT WORKS If you’ve done rows from a push-up position, this exercise will seem familiar. But by doing a curl instead of a row, you move the load farther from your centre of gravity and base of support. Your core muscles, in turn, need to work harder to stabilise your spine, making this one of the best abs exercises you’ve probably never done.
KNEELING SINGLE-ARM CURL
HOW IT WORKS Your biceps have two functions: to bend your elbows and supinate your forearms. Doing both with heavy weights and low reps leads to fast results. When you do these curls from a kneeling position, with the weight on one side, your obliques work overtime to keep you upright, giving you another way to target your core and biceps simultaneously.
HOW IT WORKS With lighter weights, it’s a good cardio drill that works your biceps. With heavier weights, it’s a killer power-training exercise. The deeper you sink into a lunge and the faster you jump out of it, the more you target your fast-twitch muscle fibres. They’re the biggest and strongest, and have the greatest potential for growth.
HOW TO DO IT Select a dumbbell you can curl for no more than five reps or 15 seconds. Hold it in your non-dominant hand, palm in, and kneel. Keeping your elbow against your ribs, curl the weight, twisting your palm so it faces your shoulder at the top of the move. Do three reps a side as many times as you can in five minutes. Once you can go back and forth 10 times (30 total reps on each side), increase the weight.
HOW TO DO IT Hold a pair of dumbbells at your sides, palms in, feet hip-width apart. Jump into a split stance – left leg forward – while curling the weights to your shoulders. Return to the starting position and repeat, landing with your right leg forward. Continue for 20 seconds or 10 reps. To make it harder, drop into a lunge as you land. For a fast, four-minute cardio workout, rest for 10 seconds after each set. Do eight sets.
SQUAT CONCENTRATION CURL
HOW TO DO IT Stand with your feet together and centred on a looped resistance band, holding the top of the band with your palms facing each other. Curl the band towards your shoulders and jump out with both feet. Reverse the move to return to the starting position. Repeat for 20 seconds or 10 total reps. Do eight sets, resting for 10 seconds between them. You can mix it up by alternating sets of curls and overhead presses (four sets of each).
HOW TO DO IT Hold a pair of light dumbbells (4-7 kilograms) and stand with your feet about shoulderwidth apart and your toes pointed out slightly. Push your hips back and squat until your thighs are parallel to the floor. Keeping your weight on your heels, elbows pressed against your inner thighs and palms facing each other, curl and lower the weights for 30-60 seconds. Do it one arm at a time to add an element of instability and increase the challenge to your core.
HOW IT WORKS Jumping out against the band targets the hip muscles that provide stability during lunges and squats but that are rarely worked directly. Strengthening these muscles can improve the appearance of your lower body while also protecting your knees. Oh, and your biceps will also get some work.
HOW IT WORKS Sitting at a desk most of the day closes your hips, which can strain muscles in your thighs and lower back. This move forces your thighs out and opens up your hips. Pressing your upper arms against your thighs keeps the movement at your elbows, preventing other muscles from assisting.
HOW IT WORKS Your muscles can lower more weight than they can lift. That’s why eccentric (or negative) reps, which lengthen muscles, can spark new growth. Plus, the dumbbell clean improves total-body power. Of all the exercises in this article, this one may be the best all-around biceps builder.
RESISTANCE-BAND JUMPINGJACK HAMMER CURL
HOW TO DO IT Select a pair of dumbbells that are 2-4kg heavier than what you’d typically use for five-rep sets. Hold them at your sides and assume an athletic stance: feet hip-width apart and ankles, knees and hips slightly bent. “Cheat” the dumbbells to the top position with a dumbbell clean: explosively stand up straight while bending your elbows to draw the weights to your shoulders. Take five seconds to lower the weights. Do three sets of five reps, resting for 90 seconds between sets.
NO V EMBER 2013
WATCH Treme Season 3 These hour-long homages to New Orleans culture aren't for everyone. But despite being plotted on a foggy window and paced like test cricket, somehow it remains one of the most beguiling series on TV.
OUR PICKS TO MAXIMISE YOUR MONTH
Adventurer Tim Cope traced the steps of history’s greatest warlord in On The Trail Of Genghis Khan ($29.99). In his three-and-a-half year odyssey, Cope endured temperatures as low as minus 50°C in the Kazakh desert and learnt to take horse theft as a compliment. “It is up to an owner to appreciate and protect what is precious,” he says. Use these lessons to follow in Khan’s footsteps.
Khan was born with a blood clot in his hand, a sign in Mongol folklore that he was destined to become a leader. The lesson: a biological imperfection is no impediment to greatness.
Nearly 0.5 per cent of men worldwide carry Khan’s DNA, according to a study in the American Journal of Human Genetics. The lesson: you only live once, but your legacy can last forever.
Khan is reported to have said to one of his enemies: “I am the ﬂail of God. If you had not committed great sins, God would not have sent a punishment like me upon you.” The lesson: trampling your enemies should not be clouded by moral uncertainty.
Khan was reportedly afraid of cats. The lesson: your enemies can come in many forms. Treat each with respect.
READ Swingland It's estimated there are 15 million swingers worldwide. Daniel Stern sheds his clothes (and inhibitions) to explore this underground subculture and recount his journey from clueless novice to sexual adventurer.
WRAP IT UP
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The Karate Kid
SEE Stereosonic Make sure your glowsticks are fully charged, 300 local acts are on the line-up alongside David Guetta and Calvin Harris for this epic, two-day dance party. Hitting major capital cities in November and December.
Planning a plonk pilgrimage this summer? Rob Geddes, author of new book Australian Wine Vintages ($35.00), selects the country’s top drops
Barossa, SA Famous for: shiraz Must-buy bottle: Kalleske Moppa Shiraz 2011, $28.00
Hunter Valley, NSW Famous for: semillon Must-buy bottle: Thomas 2011 Braemore Semillon, $28.00
Margaret River, WA Famous for: chardonnay Must-buy bottle: Vasse Felix 2011 Heytesbury Chardonnay, 95 $60.00
Yarra Valley, Vic Famous for: syrah Must-buy bottle: De Bortoli 2010 Estate Grown Yarra Valley Syrah, $32.00
PLAY Splinter Cell: Blacklist If you like your action on the stealthy side, the latest episode in the Splinter franchise is a welcome return to the more sneaky, less “blast happy” tactics of old. One for the thinking gamer.
ILLUSTRATIONS: MARTA ZAFRA @ ILLUSTRATIONROOM.COM.AU
If you’re failing to drop weight, you’re mismanaging your kilojoule deﬁcit. But don’t blame your lack of self-control; it could just be your bad maths
Ace the New Arithmetic of Lean BY CINDY KUZMA
Balance is good for budgets, relationships and acrobats. If you’re seeking to lose weight, though, it’s your enemy. You need an energy imbalance and you achieve that by expending more kilojoules than you take in. That means eating fewer kilojoules, exercising to fry more kilojoules, or both. The formula sounds simple, but it’s devilishly difﬁcult to pull off. Normally, your kilojoule burn is a function of your weight: the more of you there is, the more fuel you use to perform a motion, whether it’s swinging a kettlebell or punching buttons on the remote. But the moment you cut kilojoules, your body rebels, downshifting your burn through a phenomenon scientists call “adaptive thermogenesis”. “Your metabolism slows when you diet, even after accounting for lost weight,” says metabolism and body-weight researcher Dr Kevin Hall. “In times of food deprivation, this helps you survive longer.” In today’s times of plenty, you end up with a larger waist instead of a longer life. To hit this moving target and manage your kilojoule deﬁcit, you need to recalculate regularly. We’ve run the numbers to help make the metabolic maths work in your favour. 68
1 FIGURE OUT YOUR BASELINE
2 SET SCIENCE-BASED GOALS
Estimating the daily number of kilojoules required to keep you going is difﬁcult, even in a laboratory, says Hall. That’s because it’s hard to measure and it changes. Popular formulas, such as your weight (in pounds) multiplied by 10 (plus the number of days a week you work out) multiplied by 4.2 can miscalculate your kilojoule needs by at least 10 per cent.
Ever hear that a daily deﬁcit of around 2000kJ would allow you to lose a little under half a kilo a week? That’s based on wobbly 50-year-old science. It presumes you’ll lose 100 per cent of your weight from fat and doesn’t account for your slowing metabolism, says Hall.
To show how small maths errors can carry a heavy price, we’ve cast you as this guy: you’re 35, weigh 93 kilograms (7kg heavier than the Australian average) and want to drop 9kg in 20 weeks. A 10 per cent inaccuracy would mean you’d need more than twice the time to hit 84kg. THE FIX
Hall’s team created a sophisticated online simulator (bwsimulator.niddk.nih.gov) that factors in age, daily activity level and exercise habits. Plugging in your stats tells us that if you have a desk job and work out once a week, your baseline is 12,800kJ a day. Now comes the hard part – cutting kilojoules.
You might give up if this were the basis for your goal, because you would need two months longer to hit your target. THE FIX
The simulator reveals that to lose 9kg in 20 weeks without additional exercise actually requires a daily deﬁcit of 2755kJ, which means a daily budget of 10,045kJ. When you hit your target of 84kg, you need to recalculate your baseline: your new daily max for weight maintenance is now 11,910kJ. Other research by Hall suggests that if you’re patient, you can lose 4.5kg painlessly. A 420kJ-a-day deﬁcit can do the trick. Half the weight will come off in a year, and 95 per cent in three years.
3 4 BE HONEST ABOUT YOUR INTAKE GAUGE YOUR BURN BETTER
5 FACTOR IN ENOUGH SLEEP
Even people who log every morsel bungle the maths. In a US study by the Pennington Biomedical Research Centre, dieters who were taught how to count kilojoules still missed 18 per cent of them. That’s partly because restaurant menus and food labels can underestimate kilojoule counts by as much as 245 per cent, according to research in the Journal of the American Dietetic Association.
Lack of sleep frazzles your hormones, says sports nutritionist Leslie Bonci. “It stimulates hunger-inducing ghrelin and suppresses appetite-inhibiting leptin.” Sleep-deprived folks eat about 1250 extra kilojoules a day, reports the New York Obesity Research Centre.
If you underestimated your intake by 1800kJ a day, you'd lose 1.8 fewer kilograms in a month.
The treadmill trumpets that you just zapped 3500kJ. But don’t celebrate with that 3000kJ recovery shake just yet, says sports dietitian Scott Sehnert. Certain cardio machine readouts can be inaccurate – by as much as 12kJ a minute, according to the US Naval Health Research Centre. THE COST
If you overestimated your burn by 525kJ a day, you would need an extra six weeks to reach your goal. THE FIX
Use those kilojoule counts from a machine (or a tracker like the Nike+ FuelBand) to THE FIX Log smarter. Instead of counting kilojoules, estimate how intensely you’re exercising, says certiﬁed strength and conditioning give yourself a grade from one to 10 for specialist Brian Zehetner. Then ignite your your eating habits and weigh yourself (at own adaptive thermogenesis with highthe same time) each day, says nutritionist intensity intervals or circuits. You’ll burn Alan Aragon. You can give yourself one more kilojoules in less time and can boost average score or record scores at, say, 11am, 5pm and 10pm. The soft spots in your your afterburn – the increase in resting metabolism that research at the diet will become obvious and because the University of Padova shows can scale doesn’t play favourites, you’ll see if last for up to 22 hours. you’re maintaining a deficit or not.
Those 1250kJ result in 600 fewer grams lost in week one! THE FIX
Switch off bright lights and backlit electronics several hours before bed, says sleep medicine expert Dr Christopher Winter. They interfere with production of sleep-inducing melatonin. In a study in Applied Ergonomics, people who used tablets for two hours before bed showed signiﬁcant melatonin suppression. Slept poorly? Sip green tea with your morning oats. A study in the journal Appetite suggests that doing so curbs hunger and helps you eat less at your next meals. Win-win!
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FUS012 US0 MMH MM
WHERE WISDOM MEETS HEALTHY HAIR
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Want to reel in bass like Chris Lane, 2012 Bassmaster Classic champ? Use his tips to spend less time telling fishy stories and more time actually catching those big ones
FIND YOUR SPOT
Larger ﬁsh tend to hang out in places where they’re tough to catch. (They’re big for a reason.) Look for areas with trees that have limbs reaching over the water; falling bugs feed the bass below. Find a spot where you can ﬁsh solo and stand comfortably. Head out in the evening hours, too. That’s when ﬁsh are more inclined to go after bait and they’re not lazy from the sun’s heat.
RIG UP YOUR BAIT
Minimise snags and a gunked-up hook using the Texas rig method. First, fix a bullet weight just above the hook. Next, push the barb into the top of a soft plastic worm, then feed it back out the side a few millimetres down. Slide the worm up to the weight. Now turn the barb towards the worm and pierce the worm again so the barb is hidden. The worm should hang straight down.
MASTER THE SIDEARM CAST
Your rod will hit tree limbs if you cast overhand. Go with this side style, instead STEP 1 Stand with your feet shoulder-width apart and your body squared with where you want the lure to land. This stance provides power from your hips; the result is a stronger cast.
STEP 2 Hold the rod in front of your hip on your dominant side and keep it parallel to the ground. Swing it back around your hip, turning so your knee bends slightly.
STEP 3 In one smooth motion, rotate your hips and the rod back towards your starting stance. Swing the rod forward and, when it passes your hip, flick your wrist towards where you want the lure to land. At the same moment, let out your line. LAND IT! When you feel a bite, set the hook: reel in the line until no slack remains, then jerk the rod up or to the side. This secures the hook in the bass’s mouth, ensuring that it doesn’t spit out the lure. Grab the bass with your thumb and forefinger in the middle of its lower jaw. It may wriggle a bit, but the grip will eventually immobilise it. Then you can easily remove the hook with pliers.
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CATCH A WHOPPER
GIVE (AND TAKE) CRITICISM AT WORK
BUY JEWELLERY SHE’LL LOVE
! TARGET WISELY
Choose jewellery that will catch her eye throughout the day, such as a bracelet or necklace, says Weiman – she’ll think of you. Save earrings for anniversaries and avoid rings until you’ve given her “The Ring”.
! TAKE NOTES
Peek into her jewellery box and look for themes, such as a lot of delicate chains or large pendants. Can’t judge her taste? Try hip brands such as IritDesign, Samantha Wills and Cat Hammill.
!PRESENT WITH PURPOSE
Giving a meaningful gift is an event in itself, so there’s no need for a cliché dinner prelude. Surprise her during a simple date.
THERE’S AN ART TO BOTH SIDES. HANDLE EACH ONE PERFECTLY
Don’t visit your colleague right after the misfire, says consultant Peter Bregman, author of the workplace efficiency book 18 Minutes. He’ll be stressed. Instead, set up a time to meet before the next screw-up can occur. Be clear and direct, talking about the upcoming situation, not the prior mistake. Then stop talking. Silence locks in the message and allows for a response. Close with how you can best reach the goal together.
Everyone receives direct criticism, says Bregman. Accept it. Don’t interrupt, be defensive, make excuses or argue. Instead, ask questions to show you understand and want to improve. Solicit examples of ways you can work through a similar situation. Repeat advice and end by connecting your improvement to the betterment of the work. Remember: don’t take it personally. And a “thank-you” doesn’t hurt your reputation, either.
ILLUSTRATIONS: TOBY LEIGH; BRINDEAU MEXTER
To pick something she’ll actually wear, follow these tips from psychologist and jewellery marketing expert Dr David Weiman, and celebrity stylist Jenny Ricker (left). Your goal: a piece that’s stylish and thoughtful
MASSAGE SORE MUSCLES
To relieve pain, don’t just randomly poke and rub, says Amber Davies, massage therapist and co-author of The Trigger Point Therapy Workbook
YOUR LOWER BACK ACHES FROM SITTING.
Place a tennis ball between your right side (several centimetres above your hip) and a wall. Shift your weight to your left leg and bend your right knee. Turn away from the wall so the ball rolls towards your spine. Turn back. Repeat five times. Move the ball a few centimetres lower and repeat. Once you reach your tailbone, work your left side.
2 YOUR CHEST IS TIGHT FROM WEIGHTLIFTING.
Do this after a shower, when your muscles are loose: place a tennis ball between a doorjamb and your chest, 2-3cm below your collarbone. Roll the ball horizontally towards your sternum and back five times. Drop the ball a couple of centimetres and repeat down to your lowest rib.
SPEED YOUR SMOOTHIE CLEAN-UP
RUNNING GIVES YOU FOOT TWINGES.
While seated, press a golf ball into the pad of your foot and roll it side to side 10 times. Gently roll the ball from the centre of your toes to the centre of your heel, then to the right and left of the centre tendon; repeat five times. Turn your foot in; roll the ball from your big toe to your heel five times.
Blast blender build-up with this trick from nutritionist (and avid smoothie maker) Alan Aragon Flush out what you can under the tap, then fill the blender halfway with hot water and a splash of dishwashing detergent. Now turn it on high for 20 seconds. Rinse thoroughly. Done.
SOUND ADVICE ON WOMEN, SEX AND OTHER STUFF THAT SCREWS UP MEN’S LIVES Need another round? Send your questions to Dave the Barman at yahoo7.com.au/menshealth
ARM THE B
Q Hey Dave, My folks are visiting, but they hate paying for hotels. I don’t want them staying with me. Any ideas? – BP I have an idea: book them a room yourself and pick up the bill. You keep your freedom and they enjoy a romantic evening alone . . . to talk about how great you are. Can’t afford it? Then pump up the air mattress. Q Dave, I slept with a younger colleague. How bad is this? – JL Take a breath, mate. If you’re not her
boss, you haven’t done anything wrong. Just stop by her desk, say it was great and that you’ll see her at the next happy hour. Hopefully that’ll be the end of it. But if not, just skip the BS and give it to her straight. Invite her for a beer, tell her your don't want an office romance, then split. The key is to keep it short and sweet – just like your fling. Q G’day Dave, The woman I’ve been dating for three months got upset when I said we aren't exclusive. We never had that talk. Was I wrong? – CT
I’m sure you know that women sometimes see actions as talk. Have you spent a few lazy Sundays in bed together? Invited her to a wedding? Then it’s likely she thought you bypassed the awkward conversation entirely. Relationships can be messy and you probably should have talked earlier. Now decide: are you ready to sleep with one woman only, or do you prefer your bachelor freedom? If it’s freedom you want, then tell her now and move on. But if you want her to stick around, start apologising. You have a deep hole to climb out of.
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THE RECOVERY DRINK YOU NEVER KNEW YOU DRANK. Itâ€™s true. Your humble glass of milk contains electrolytes for rehydration and proteins to repair muscle.
INCREDIB L 210 PROTEIN SHAKES
HOURS IN THE GYM
CM ADDED TO CHEST
PHOTOGRAPHY GLEN BURROWS
BEFORE WEIGHT CHEST ARMS WA IS T B O D Y F AT
7 7. 3 kg 9 4 cm 3 2 cm 7 9 cm 13.9%
To get big, you have to think big, lift big and eat even bigger. Find out how MH writer Jamie Millar gained 6kg of muscle in just six weeks, and why being the big man will change your body for life
AFTER WEIGHT CHEST ARMS WA IS T B O D Y F AT *
8 4 . 3 kg 1 0 2 cm 3 7 cm 8 0 . 5 cm 15.9%
LE BULK 5 CM ADDED TO ARMS
GRAMS CARBS EATEN
9% BODY-WEIGHT INCREASE
*Accounts for 1kg of the 7kg total gain
KG OF MUSCLE
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JAMIE RAGES AGAINST THE MACHINE.
ontracting my biceps, I curl the piece of metal towards me for what seems like the millionth time, summoning every last ounce of power. But it’s no good. Defeated, I put down the fork. The six-pack is the traditional goal of a Men’s Health staf challenge. My task was diferent. I wanted more. I wanted to pack on as much muscle as possible in just six weeks. My super-powered inspiration was, surprisingly, not the Hulk, but Wolverine, and the revelation that Hugh Jackman was putting away a tad over 25,000kJ a day to gain 12kg for the role. I’ll settle for about 4000kJ shy of that. My Professor Xavier of stacking on size is YO U R bodybuilder and PT Mikey Smith. He tells me P R O G R A M-15 reps that in order to transform my body, I ﬁrst need of 12 to transform my concept of food. Do three sets ree cise in the th I have to double my daily intake of of each exer ke Ta . re he ribed 10,500kJ. Kilojoules are now my closest sessions desc sessions. n ee tw be st ally in the battle of the bulk. It’s a neural one day’s re to eks, move on rewiring for anyone who has watched their Af ter three we ed protocol s nc va ad e body-fat percentage. The diet instantly th one of
These moves will develop your upper body for size where it’s most noticeable
1A DECLINE BARBELL CHEST PRESS
1C CABLE CROSS-OVER
1B INCLINE DUMBBELL C H E S T F LY
1D BARBELL CURL
Lie on a decline bench, your feet under a leg brace. Hold a barbell vertically, lower to your chest, then push it up and squeeze your chest.
Lie on an incline bench with a dumbbell in each hand. Raise your arms straight above your chest, squeezing the weights together.
Grab hold of opposing pulley handles and lean forwards, feet slightly staggered. Bring the handles together until your arms cross each other, squeezing your chest.
Hold a barbell with a shoulder-width, underhand grip. Keeping your elbows by your sides, raise the bar, tensing your biceps at the top of the movement.
10 x 10 (SS with 1D)
3 x 12
10 x 10 (SS with 1A)
F S T-7
3 x 8-10
3 x 8-10
7 x 10
7 x 10
short-circuits my system and weight-gainer shakes go through me like a chocolate enema. Also hard to swallow are the 20 pills I have to pop daily. I need to make a chart on a Post-it just to keep track. Blessedly, after a couple of days, my body begins to absorb the glut of nutrients and the results are immediate as my muscles stock up their glycogen stores. I look noticeably bigger. Jackman changes his workout every three weeks to keep his body adapting; me, every week. The ﬁrst three I mix things up, concentrating on form, building strength and changing tempos to prime my body for what’s to come. I start week four with German Volume Training (GVT), which involves lifting more metal than Magneto: supersetting (SS) 10 sets of 10 reps of two complementary exercises. After ﬁve lots of chin-ups, my biceps are so engorged that I can’t bend my arms enough to pull my top of. It’s brutally efcient: by the end of the third week I’ve put on 3.4kg, on track for my goal of 6kg. To get massive, you don’t have to spend a massive amount of time in the gym. I train for an hour, four times a week. Where I do spend swathes of my day is in the kitchen. Despite good intentions, the demands of my 9-5 mean I ﬁnd it hard to prepare food the night before. Besides, Tupperware isn’t very Wolverine. To ﬁll the void, I’m downing ﬁve shakes a day, with added powdered oats for breakfast or waxy maize starch post-workout – particularly unappetising after leg sessions, which leave me wanting to vomit. The ﬁfth week is High-Intensity Training (HIT): one almighty set per exercise. By now, my strength is increasing at what feels like a superhuman rate. Using machines enables me to go heavy and leave the “Jane Fonda” (ie, laughably small) weights of the ﬁrst week in the dumbbell rack. It’s a good feeling. Finally comes my preferred technique: FST-7 or Fascial Stretch Training. It’s like HIT, with a GVT-style seven sets of 10 on certain exercises. By repeatedly inﬂating the muscle with limited recovery, you stretch the sheet of tissue that encases it, creating more scope for growth. You leave the gym feeling superhero strong. Regardless of the style of training, intensity is key. Mikey drives me harder than I would ever push myself.
CHEST & BICEPS
low each (see grids be a further workout) for three weeks.
BACK & TRICEPS
A strong back will stop your shoulders rounding, while the triceps form the bulk of your upper arm
Squat down to pick up a barbell, your grip just wider than shoulder-width. Stand up, keeping your back straight and pulling your shoulders back.
TH E BU LK-U P M EA L PL AN
BREAKFAST Scrambled eggs (4 whites, 2 whole) + GNC Whey & Oats Chocolate Shake ($120.95/2kg; gnclivewell. com.au): 4460kJ, 70g protein, 120g carbs, 32g total fat
2B W I D E- G R I P L AT PULLDOWN
Position your thighs under the pads and grasp the handles or bar with a wider-thanshoulder-width, overhand grip. Pull the bar down to your chest and squeeze your shoulderblades.
2 C S E AT E D C L O S EGRIP CABLE ROW Keep your legs slightly bent and pull the handle into your sternum, squeezing your shoulderblades together.
MID-MORNING Whey & Oats Chocolate Shake + 1 banana: 2140kJ, 35g protein, 73g carbs, 10g total fat
POST-TRAINING Whey & Oats Chocolate
Shake with 50g Waxy Maize Starch ($25; bulknutrients.com.au): 2460kJ, 34g protein, 90g carbs, 10g total fat
2PM LUNCH 166g chicken breast + 100g brown rice + steamed broccoli: 2925kJ, 62g protein, 94g carbs, 9g total fat 5PM
MID-AFTERNOON Whey & Oats Chocolate Shake + 1 apple: 2070kJ, 34g protein, 68g carbs, 10g total fat
8PM DINNER 150g salmon + 100g brown rice + mixed veg: 2990kJ, 46g protein, 142g carbs, 23g total fat 11PM BEFORE BED Milk protein smoothie: 500ml full-cream milk with 2 tbsp peanut butter: 3440kJ, 56g protein, 33g carbs, 51g total fat TOTAL 20,485kJ, 337g protein, 620g carbs, 145g total fat
SHOULDERS & LEGS Legs are the foundation of any serious muscle-up plan. Building your shoulders adds visible width
2D BARBELL CLOSEGRIP BENCH PRESS
Lie on a ﬂat bench. Hold a barbell or EZ bar above your chest with your hands narrower than shoulder width but not touching. Push up, keeping your elbows tucked in.
10 x 10 (SS with 2D)
3 x 12
10 x 10 (SS with 2D)
3 x 8-10
7 x 10
7 x 10
F S T-7 3 x 8-10
It also applies to my diet. Forcing down my lunch only an hour after my post-workout shake (a meal in itself), I feel like the ﬁtness equivalent of a foie gras goose. As the end of the challenge nears, I assess how hardcore bulking has packed out my life. My girlfriend appreciates the aesthetics, though is less enthusiastic about the constant supply of unwashed shakers and tubs. Then there’s the cost: the extra food and two bags of weight gainer brings with them a hefty bill. The pay-of is that, after six weeks, I’m bigger and stronger than I’ve ever been. Getting huge is, as Jackman says, “a job in itself”. It’s tough to be an X-tra large man.
3A SHOULDER PRESS
3C LEG PRESS
3B DUMBBELL L AT E R A L R A I S E
3 D LY I N G HAMSTRING CURL
Position the seat so your feet are ﬂat and the handles are by your shoulders. Press upwards. Your grip shouldn’t be too wide for this one.
Hold the dumbbells by your thighs. Raise your arms out until your elbows are level with your shoulders, maintaining a slight bend in your arms.
Place your feet on the platform shoulderwidth apart. Straighten your legs and push the platform away, keeping your knees in line with your feet and your feet ﬂat.
Lie with your knees off the bench and lower legs under the pad. Raise the pad to the back of your thighs, squeezing your hamstrings at the top.
10 x 10 (SS with 3C) 3 x 12
10 x 10 (SS with 3A)
F S T-7
3 x 8-10
7 x 10
7 x 10
3 x 8-10
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A man and his meat: Anthony Puharich has helped put the art back into Australian butchery.
There’s a new class of butcher picking up their cleavers to revive the art of carving meat. With some basic skills – and the right recipes – you can follow in their footsteps B Y J A M E S M CC O R M A C K P H O T O G R A P H Y B Y C H R I S T O P H E R M O R R I S
t ﬁrst you wonder if you have the right address. Enter Australia’s oldest continuously run butchery (founded in 1876) and there are no white tiles, no counter, no harsh ﬂuorescent lighting. Nothing of a traditional butcher’s vaguely clinical austerity. Instead, the light is dimmed and spot-lit and you could mistake the space for a gallery. Then you see the meat. And it’s freaking beautiful. Yeah, this is a gallery all right. Of meat. Each cut is a work of art, a thick slab of wild aesthetics. Marbled fat swirls in a ﬂurry of lines and jagged squiggles reminiscent of Jackson Pollock’s abstract expressionism. In the dry ageing room nearby, backlit by a glowing pink wall of translucent Himalayan salt bricks, a dozen meaty blocks hang. Bones, ﬂesh and fat sit in wild juxtaposition, all tracking elliptically on a slow-moving chain, as if in a sculptural installation. But make no mistake; although Victor Churchill in Sydney’s Woollahra may not look like any butcher’s shop you’ve ever seen, it most deﬁnitely is one – at least in the ways that matter. Proprietor Anthony Puharich, a ﬁfth-generation butcher, loves meat. I mean really loves meat. As if in the clutches of a blossoming romance, a broad smile bubbles to the surface whenever he talks about it. He smiles a lot, because Puharich could talk meat, you suspect, forever. But for all his enthusiasm, Puharich wasn’t always destined to enter the trade; he gained a degree in economics then worked as an equities analyst. But a little over a decade ago, he decided to team up with his butcher father. And while his return to the family tradition, and the establishment of the gallery-like Victor Churchill, are illustrative of the changing face of Australian butchery, more importantly, they contain lessons as to why you should get your meat from a butcher. NO V EMBER 2013
THE BUTCHER IS BACK
FOR BUTCHERS, IT’S ALL ABOUT THE MEAT. YOU SIMPLY WON’T RETURN UNLESS IT’S OF A HIGH STANDARD Meat for so many of us comes in a small, plasticwrapped package, devoid of context. You almost forget it came from a beast, forget it had to be chopped and sliced. Worst of all, you forget it’s supposed to burst with real ﬂavour. I’m one of the forgetful ones. I get my meat from a supermarket. But when I explain to Puharich that I have little choice – my local butcher closed a decade ago – he acknowledges the issue. “There’s been a genuine decline in the number of butcher shops all over the country,” he says. As does Vince Garrefa – “a butcher,” he says, “for a short period of time; just 48 years” – owner of Mondo, in Perth. Garrefa tells an illustrative tale. “When I was a boy, there were 17 butchers within ﬁve minutes’ [drive] of here. By 2007, I was the only one left.” Partly to blame was the hyper-competitiveness of supermarkets. But, says Puharich, it was also generational. “When butchers hit retirement age, no-one was willing to buy them out. They had no choice but to simply close their doors.” But here’s the thing: the loss of butchers over the years is now your gain. Put it down to what economists term “creative destruction” and biologists “survival of the ﬁttest”. In short, the bad butchers went out of business ﬁrst. All that have survived, says Garrefa, “are the best of the best”. And why does this matter? Well, I could mention better ﬂavour, but that’s bleeding obvious. I could also bang on about the 2013 Australian Dietary Guidelines. Since they recommend reducing red meat consumption by 20 per cent, we should go for quality rather than quantity. But I’m more partial to Garrefa’s blunt reasoning. “It helps get you laid,” he tells me. “Don’t think I’m being a jokester. I don’t care how ugly you are; women love men who cook and clean.” And while the cleaning, he says, is up to you, for the cooking you’ll need a good butcher. And why not a supermarket? For starters, if you’re after quality, there’s simple economics. Supermarkets are convenient; you can buy razors and toilet paper and tomato paste, and even your copy of Men’s Health. But as Puharich – with his ﬁnancial background – explains, because supermarkets leverage their business around these other products, meat just isn’t such a high priority. For butchers, though, it’s all about the meat. You simply won’t return unless it’s of a high standard. Second, there’s personal contact. This not only improves your shopping experience, it means there’s someone to take responsibility. And that afects ethics. If you never meet who you’re selling to, as happens with supermarkets, passing of lesser quality meat is perhaps easier. “But it’s very hard,” says
Melbourne butcher Peter Bouchier, “to stand there and look someone in the eye, charge them $40 for four steaks, and tell them it’s going to be good when it’s not.” Equally important, supermarkets simply can’t ofer the transfer of information. There may likely be noone to ask about the meat’s provenance, or to suggest which cut is best for which meal. No-one like Puharich to ofer a tip like not trimming the fat (it helps keep the meat juicy and moist) or Bouchier to remind you to bring the meat to room temperature before cooking. And then there’s the physical act of butchery itself. The way meat is cut afects its ﬂavour, says Puharich. Meat has directional ﬁbres and if you want it more tender and enjoyable, you cut against the grain. But most supermarkets produce their meat on a virtual production line. Beasts are usually laser-cut, before travelling along essentially a conveyor belt to packaging machines for wrapping, labelling and, hey presto!, a tray of meat. Some supermarkets do butcher in-house, but even then quality can be hit and miss. “A lot of them just slice it, place it on a Styrofoam tray and go home,” says Bouchier. “It may as well be a log of wood to them.” But fuelled by our growing love of food and hunger to know more about where our food comes from, it seems Australia is tiring of the block o’ wood approach. “In the last three or four years, there’s been a genuine resurgence of interest in butchery,” says Puharich. Not only have some butchers, such as Victor Churchill, been remodelled boutique-style, “the number of shops”, he says, “has increased dramatically. There’s even a bit of a cool factor to butchery now, and we’re seeing younger guys getting into it.” Puharich, the prodigal butcher’s son, could well be speaking of himself. Instead, he motions towards the full-length glass panel he had installed at Victor Churchill – he didn’t want the usual stainless-steel counter obscuring his artists – to the two young butchers chopping away. Darren O’Rourke and Micky Peacock stand at waist-high blocks of European birch, trimming cuts of meat with movements so quick and deft they seem at times more sculptors than slicers or cutters. It turns out O’Rourke, with hipster-style slicked hair and forearms sleeved in tatts, was a chef for years before shifting to butchery. “As a chef,” he tells me, “you think you know a lot about meat. But when you get in here, you realise you don’t know as much as you thought.” This to me seems the last word, for if professional chefs can learn from butchers, think of what amateurs can gain. Better ﬂavour. Better health. Perhaps even, if Garrefa is right, a better sex life . Better yet, all three. NO V EMBER 2013
THE BUTCHER IS BACK
Five Essential Butcher Skills
Even if you can’t ﬁnd a butcher’s shop in your area, you can steal these tips from the masters of meat to make your meals more ﬂavourful. Study up, then read on to ﬁnd recipes you can use to test your new skills
2 CUT THICK STEAKS 3 POUND MEAT FLAT
HERE’S WHY Freshly minced meat makes mind-blowing burgers. No grinder? Try our food processor method.
HERE’S WHY Supermarket steaks often cook up dry because they’re too thin. It’s time to cut your own.
HERE’S WHY For the thinnest, most tender scallopine, you need to flatten cutlets without crushing them.
HERE’S WHY A roast feeds a crowd with ease, but you need to infuse flavour from the inside out.
1 Cut the meat into approximately four-centimetre cubes and place them, along with the blade and bucket of a food processor, onto a baking tray. Pop everything into the freezer until the cubes are slightly frozen around the edges. 2 Put the chilled meat into the cold food processor. Pulse until it’s chopped but still slightly chunky. Place it into a bowl and refrigerate until you’re ready to use it.
1 Place a roast on a cutting board and examine it for its striations – the “grain”. Position it so the grain runs perpendicular to your knife. (If you cut parallel to the grain, your meat will turn out tough.) 2 Holding the roast in place, use a chef’s knife to slice it into steaks 3.5-5cm thick; use long, even strokes, drawing the knife towards you. (Resist the urge to saw with the knife.)
1 Place a veal cutlet between two pieces of waxed paper. 2 Using a mallet, the flat side of a cleaver or the bottom of a heavy frying pan, deliver firm, solid whacks to the meat, starting from 15-20cm away. If the veal isn’t flattening enough, start pounding from about 30cm away. Don’t overdo it – if you pound too hard, the meat will break into mushy pieces. You’re ready to go when the cutlet is 3-4 millimetres thick.
1 Insert a long, thin slicing knife into the middle of one end of the roast as far as you can. Repeat on the other end to form a tunnel. 2 Move the knife back and forth to enlarge the hole. 3 With the stuffing in a resealable plastic bag, cut a 3-4cm hole in one corner. Insert the tip into one end of the loin, grip the open end of the bag, then squeeze the filling into the loin. Turn the loin and stuff it from the other end.
4 STUFF A ROAST
5 BUTTERFLY A BIRD HERE’S WHY Removing the backbone and flattening the flesh helps it cook quickly and carve easily. 1 Place the chicken on a cutting board so its wing tips point down and the drumsticks are closest to you. Feel for the spine and use kitchen shears to cut along each side of it, starting at the tail. Snip off the spine at the neck. 2 Flip the chicken over so its wing tips face up. Now use the heel of your hand to press down on the centre of the breastbone hard enough to break it and flatten the flesh.
Own the Tools of the Trade 2
Butchers wield a wide array of weapons, but meat-eating home cooks don’t need the whole set. Here’s a butchery starter kit
flatter portions or dividing ribs
bladed knife to deftly debone a
into chops. Pick up the Zwilling
leg of lamb, trim fat, or french
Twin Pollux meat cleaver. ($90;
a roast. Try the sturdy Wusthof
Classic 14cm boning knife. ($102; yourhomedepot.com.au)
You want an “end grain” chopping block. It’s durable and
the perpendicular grain actually
If you take a pair of scissors
workload – you end up sawing,
helps keep your knife sharp.
to the spine of a chicken,
not slicing. The result? Uneven,
We like the Catskill Craftsmen
you’ll shred the bird to bits.
sloppy cuts. Try the Friedr. Dick
End Grain Chopping Block.
You need a tougher tool, like
Dickoron sharpening steel.
Wusthof’s Classic Poultry
A dull knife adds to your
bones, pounding meat into
Use this medium-length, thin-
Shears ($119.95; williamssonoma.com.au), which
Use the flat face to flatten
have two pincer-like blades
Butchers depend on this wide,
cutlets without tearing the flesh.
with teeth that snip and tear
heavy knife far less than they do
We like Oxo’s Meat Tenderiser.
through skin and flesh,
their scimitar. It’s best for tasks
like snapping smaller or softer
ADDITIONAL REPORTING: PAUL KITA; ILLUSTRATIONS: HARRY BATES; PHOTOGRAPHY: MISHA GRAVENOR
1 GRIND BURGERS
Puharich may be a master of his craft, but follow our lessons and you can raise your own game.
THE RED SCARE
Do you feel pangs of guilt when you sink your teeth into a steak? It’s probably because you’ve heard that red meat is bad for you. This claim arose in the Fifties, when researchers began to link saturated fat with heart disease. But the latest science is debunking that belief: a Harvard review found no higher risk of heart disease from eating red meat. Previous research has found that replacing carbs with saturated fat raises HDL (good) and LDL (bad) cholesterol, but doesn’t adversely affect their ratio – and that’s what’s important. Focus on quality over quantity and there’s no need to ban the beef.
NO V EMBER 2013
Veal Paupiette Provençale
By Anthony Puharich of Victor Churchill, Sydney
Ingredients (serves 4) § 8 x 70g veal scalloppine § 400g Italian pork mince (you can use the meat from good-quality Italian sausages) § 8 thin slices of pancetta § 8 bay leaves § Oil and butter Tomato & Basil Sauce § 6 whole roma tomatoes, chopped § 100ml olive oil § 2 garlic cloves, peeled and finely chopped § 1 pinch herbs de Provence § ¼ bunch basil, finely chopped § Salt and pepper Potato Purée § 700g désirée potatoes § 100g cold butter § Salt and freshly ground black pepper, to taste § 100ml milk, warmed in a saucepan
Paupiette Lay the veal scallopine on a bench and place 50g of the Italian pork mince in the middle. Roll up the scallopine and wrap the parcel with a slice of pancetta and a bay leaf. Secure with butcher’s twine. Sear the paupiette in butter and oil, then bake at 120°C for 20 minutes. Serve with tomato and basil sauce on top and potato purée on the side.
HOW TO FIND A GOOD BUTCHER
“Choosing a butcher,” says Garreffa, “is as important as choosing a wife. And you seriously have to get around. Start dealing with as many butchers as you can and evaluate them. Then choose one and stick with it.” Puharich suggests key questions that a good butcher should be able to confidently answer: the region the meat came from, the farmer, the age of it, the breed, wet-aged or dry-aged, grain-fed or grass-fed. “In my opinion,” says Puharich, “the quality of a butcher can be determined by asking those half-dozen questions.”
Sauce Cook the garlic gently in oil. Add the chopped tomatoes and herbs de Provence and cook for 10 minutes, allowing the sauce to reduce to a nice thickness. Season to taste and add the chopped basil. Potato Purée Place the potatoes in a saucepan of cold water and season the water. Bring the water to the boil. Simmer until tender. Drain and return potatoes to saucepan over a low heat to remove any moisture. Mash the potatoes while they’re hot, add the cold butter and mix with a wooden spoon until smooth. Add the warm milk and continue to stir until smooth and creamy. Season to taste.
THE BUTCHER IS BACK
Lamb Burgers with Harissa Mayonnaise Moorish Pork Roast By Vince Garreffa of Mondo, Perth And Orange-Olive-Date Relish
By Allan Waldon of Eastern Road Quality Meats, Sydney
Ingredients (serves 6) § 1 tsp whole cumin seed, lightly crushed §1 tsp whole coriander seed, lightly crushed §¼ cup shiraz §1 tbsp honey §1 tsp ground turmeric §1 tsp ground cinnamon §1kg lamb mince §⅓ cup finely chopped Spanish onion §2 tbsp minced garlic §1 tsp freshly ground black pepper §Sea salt, to taste (before cooking )
TINA RUPP / STOCKFOOD AUSTRALIA
Harissa Mayonnaise §½ cup mayonnaise §4 tbsp harissa §4 tbsp chopped coriander §1 tsp lemon juice Method In a dry pan, toast the cumin and coriander seeds until fragrant; about two minutes. Stir in the shiraz and honey. Bring to the boil over high heat for one minute; stir in the turmeric and cinnamon. Set aside to cool slightly. Crumble the lamb mince into a bowl. Add onion, garlic, black pepper and spice-wine mixture. Knead lightly but thoroughly to distribute ingredients. Form into six patties. Place on a baking tray, cover and refrigerate for at least 30 minutes, or overnight. Meanwhile, prepare the mayonnaise. Whisk together all ingredients in a small bowl. Cover and refrigerate until ready to use. Heat a frying pan or griddle pan over medium-high heat until very hot, or build a medium-hot fire in a barbecue. Season burgers on both sides with sea salt. Brush a little olive oil on the pan or barbecue. Cook the burgers, turning once, for 7-10 minutes for medium-rare. Lightly toast the buns. When the burgers are done, remove and leave to rest while you dress the buns. Spread bun bases with some harissa mayonnaise, top with lettuce, a burger, then a bun top spread with some more mayo.
Ingredients (serves 6) §1½ kg of boneless pork blade, rind on (oyster end) Marinade §1 tsp ground coriander seeds §1 tsp ground cumin seeds §1 tsp ground fennel seeds §1 tsp ground black pepper §1 tsp sweet spanish paprika §1 tsp saffron threads §4 garlic cloves, crushed to a fine paste §2 heaped tablespoons fresh oregano leaves §2 fresh bay leaves, finely chopped §50ml extra-virgin olive oil §50ml red-wine vinegar §Organic salt to taste Method Get your butcher to score the pork rind or carefully cut it yourself using a scalpel. Next, infuse the saffron in a cup with 50ml of boiling water for 10 minutes. Put all the marinade ingredients in a large bowl, then add the saffron with the water and mix well. Next, add the pork and rub it well with the marinade. Rest it, covered, for two hours on your kitchen bench, rubbing it with the marinade and turning every 30 minutes. Make sure you use enough salt to flavour the meat as well as the marinade. Now you can cook it straight away or store it in the fridge for up to two days before roasting. To roast, preheat the oven to 200°C. Roast the pork in a tray without a rack. After about one hour add all the saved marinade and a glass of water to the tray. Continue to cook for another 60-90 minutes until the meat reaches an internal temperature of a minimum 75°C. You should now have a very crisp crackle and a luscious pork meat swimming in its marinade juices. Slice and serve with mashed potatoes, vegetables, salad . . . maybe a glass of wine, maybe three. Who cares, this pork is terrific!
Sticky Balsamic Beef Short Ribs
Peri-Peri Butterfly Chicken
Ingredients (serves 8) §3.5kg beef ribs §8 large garlic cloves §2 tbsp rosemary, finely chopped §2 packed tbsp dark-brown sugar §2 tbsp balsamic vinegar §1 tsp cayenne pepper §1 cup water
Ingredients (serves 4) §2 -6 red bird’s eye chillies, chopped (adjust spice level to your taste; 2 will be mildly spicy while 6 will be very spicy) §1 large red capsicum, diced §Juice of one lemon §2 tbsp paprika powder §2 tsp salt §1 tbsp oregano §½ tsp red chilli powder §½ cup olive oil §4 tbsp red-wine vinegar §1 tsp black pepper §3 cloves of garlic, minced §1 cup of chopped coriander §1 size-16 chicken Method Mix all ingredients except the chicken together in a large bowl and place to one side. To butterfly the chicken, place the bird on a chopping board breast-side down. With a pair of kitchen scissors or a sharp knife, cut straight down the back of the chicken and remove the backbone (see page 86 for in-depth instructions; or you can ask your friendly butcher to do this for you.) Place the chicken into the bowl with the peri-peri marinade and coat generously. Refrigerate for 2-3 hours to allow flavours to infuse. Pre-heat a barbecue to a mediumhigh heat. Place chicken skin-side down and cook with the hood down for about 8-10 minutes or until golden in colour. Turn chicken and cook with the hood down for a further 10-15 minutes. Remove and rest for five minutes. Serve warm with your favourite salad.
By James Lord of Cradoc Hill, Tasmania
Glaze §2 cups hot water §1 cup balsamic vinegar §½ packed cup dark-brown sugar Method Mash the garlic to a paste with one teaspoon of salt. Stir together with rosemary, brown sugar, vinegar, cayenne, one tablespoon of salt and one teaspoon of pepper. Rub evenly all over ribs and transfer to roasting pans. Marinate in the fridge for between eight and 24 hours. Preheat the oven to 200°C. Pour half a cup of water into each roasting pan; tightly cover the pans with foil. Roast ribs until meat is very tender; about 1¾ hours. Remove the pans from the oven and transfer ribs to a platter. To make the glaze, add one cup of hot water to each roasting pan and scrape up all the brown, crispy bits. Skim off and discard the fat, then transfer liquid to a pan. Add vinegar and brown sugar and bring to a boil, stirring occasionally. Boil until reduced to about one cup; around 15 minutes. Brush some of the glaze onto both sides of the ribs. Barbecue the ribs, turning occasionally, until they are hot and grate marks appear; about six minutes. Brush ribs with more glaze and serve any remaining glaze on the side.
By Peter Bouchier of Peter G Bouchier, Melbourne
NO V EMBER 2013
Fact: active men get hurt. The author of The Athleteâ€™s Book of Home Remedies can show you how to heal faster, train smarter and build an injury-proof body By Dr JORDAN D. METZL with MIKE ZIMMERMAN NO V EMBER 2013
My ﬁrst year of med school, I played soccer for a university team. We were having a practice and it was a beautiful day to be out and moving. I was playing striker and, as the goalkeeper cleared the ball, I twisted to reach it, then felt this popping sensation, followed by incredible pain in my right knee. I dropped, screaming,
“I tore my ACL, I tore my ACL!”
PAIN-FREE FOR LIFE
That “ACL” would be the anterior cruciate ligament and I knew immediately it was torn. The hospital visit that day conﬁrmed my self-diagnosis. But I was stubborn. I didn’t have surgery right away; a funny thing about this kind of injury is that after a couple of weeks you feel pretty normal. In the beginning I was hopeful: maybe it wouldn’t be so bad; maybe the tear would heal on its own. That’s denial for you. But every time I twisted my knee after that, even a little bit, I felt it buckle. The joint was totally unstable. Still, that didn’t stop me from playing basketball with my brothers. Then one day as I went for a lay-up, my knee gave out. I hobbled of the court, realising I had to have this problem ﬁxed. What I didn’t know at the time was that I could’ve been doing a whole host of preventive exercises that may have kept the original injury from happening. Later in life, when I got into plyometrics and strength training, I noticed that my knee felt better when I kept the muscles around it strong. When my hips, glutes and legs were strong, my knee hurt less. I had an amazing realisation: I can control my pain with strength. This is crucial information for every active guy, because strength training can not only prevent injuries in the ﬁrst place, but also ease your symptoms if you do have a joint injury that causes some chronic pain. How? Muscles support and stabilise joints. Despite some meniscus tearing and osteoarthritis, I can now train for the highest levels of endurance competition without a problem. I’ve completed nine Ironman triathlons and 29 marathons since my injury. Think about that the next time you want to skip a workout or skimp on rehabbing what’s hurting. But I’ll never forget how awful that injury felt, not just in my knee, but also in my mind. When you’re active and that’s taken away from you, it’s traumatic. That’s one of the biggest reasons I went into medicine and why I wrote this story. If you’re in pain and don’t know why, or even if you know exactly why, you need to ﬁgure out what to do about it. My goal is to help you do that. I want you back in the game ASAP.
Play around the pain One of the ﬁrst things you hear when you hurt yourself is “RICE”. That’s a
common sports-medicine acronym for “rest, ice, compression and elevation”. The conventional wisdom for a lot of sports injuries, especially strains and sprains, is to rest your body, ice the injured area a few times a day for the ﬁrst 48 hours, apply compression (an elastic bandage, for example), and elevate the afected body part above your heart to decrease bloodﬂow, pain and swelling. Most of those work just ﬁne, but I don’t throw the term RICE around much. I thoroughly disagree with rest. (More on that in a moment.) Ice? I love ice. It’s nature’s anti-inﬂammatory. Compression and elevation work, too, but only on certain injuries. (Never compress a nervecompression injury, for instance.) Put simply, the best treatments aren’t always as universal as an acronym. For me, healing is a two-step process. First, stop what you’re doing. Second, keep going. And you’re thinking: what does that mean? It means that if you’re hurt, stop the ofending activity – then start the real work. Let’s be very clear: an injury does not grant you a holiday from ﬁtness or exercise. You must continue to work out, even if you need to take it easy on a particular body part so it can heal. There are speciﬁc reasons for this and I’ve learned them ﬁrsthand as a doctor and an athlete. There are also smart ways to keep exercising without aggravating the body part that’s been hurt. But ﬁrst, the why. Reason one is science-based. More and more, doctors are moving away from recommending rest and towards encouraging injured patients to engage in physical activity. I’m one of those doctors. Take osteoarthritis, for example. The most common form of arthritis, it afects almost everyone by the age of 60. Previously, when a patient had a ﬂare-up, we prescribed rest and medication. But now, studies show that exercises that build muscle to help support and improve joint function, combined with weight loss, boost quality of life better than medication alone. As I said before: you can control pain with strength. There’s more. Being sidelined sucks. The feel-good neurotransmitters produced during exercise, like serotonin and dopamine, can act very much like drugs, making exercise our healthiest mind-altering activity. Having that hit taken away can be clinically depressing for people. This was exactly how I felt when I injured my knee and couldn’t exercise. That’s why I believe that when you’re hurt, rest is more than just unwise; it’s medically unhealthy. You need to work up a sweat to ﬁght all those negatives I’ve just described. If you do, you’ll keep some of your conditioning. You’ll get your dose of neurotransmitters.
You’ll feel better. You’ll be more positive. And you’ll learn that no injury is the end of the world. Make this your mantra: exercise is medicine. It’s the easiest way to feel happy and healthy. So how do you exercise while injured? Practise what I call “dynamic rest”. That means two things. The ﬁrst is rest and rehab. Lay of the injured body part and do what’s necessary to nurse it back to health. That could involve speciﬁc home remedies, such as ice or stretching, or something prescribed by a doctor, like targeted physical therapy or exercises. Second, be dynamic. Stay in motion amid all this rest and rehab. Here’s how. Exercise your options. If you sprain your ankle, for example, do something that doesn’t load your ankle. Hit the pool. Focus on upper-body weight training. Bad knee? Same idea. Whatever your injury is, don’t play through the pain; play around it. Bad shoulder or elbow? Run and do lower-body plyometrics. And here’s a big one: bad back? Simply move. Walk. Shufe if you have to. Resting a bad back only deconditions the muscles and makes your back weaker. No matter which body part hurts, ﬁnd something that doesn’t aggravate it and never, ever do “total rest”. Go hard at all times. Whatever your alternate activity is, jack up the intensity. You’ll have your heart pounding and lungs heaving as you keep your cardiovascular system in shape. Hell, you might even improve it. You’ll also release those giddy neurotransmitters, making you the happiest hurt person on Earth.
Build an injuryproof body To prevent your next injury, I recommend starting now. And my most important advice is to train your entire body. Switch up your activities and hit all the muscle groups, even if you play only one sport. I teach weekend plyometric strength classes that involve functional body motion. I’m a huge fan of this; it trains your body for real-world movement. Back when I was rehabbing my knee, I’d do leg extensions and hamstring curls – isolated movements that have no basis in reality. Now I never use those machines. I do balance work, single-leg work and plyometric exercises like lunges and squat jumps – movements that hit a lot of muscles at the same time and keep my body in balance. NO V EMBER 2013
Some serious sports injuries can be cured – or prevented – by uncovering their hidden causes
If you roll your ankle, you pretty much know what hurts. That’s a straightforward sports injury, one that’s easy to treat. But sometimes active guys end up with those nagging, debilitating and ultimately infuriating injuries that won’t go away. The problem may be that you’re not looking at the right body part. Some of the most common sports injuries can be helped by considering the not-so-obvious . . . – JM
Why does this work? It’s all about your kinetic chain, which is jargon for the series of body parts, including muscles, ligaments, joints and connective tissue from your neck to your feet, involved in a movement. Your kinetic chain operates interdependently as one system – feet muscles working with ankles working with calves working with knees working with quads, hammies and hips – all the way up to the top. That’s why total-body conditioning helps keep you injury-free: if it’s a chain, what do you think happens around a weak link? Exactly. Muscle imbalances eventually cause injuries. Here are some smart ways to increase your totalbody conditioning, as well as hit areas that a lot of guys, even active guys, neglect.
Compound your exercises.
Whenever you can, work multiple muscles with a single exercise. If you do a forward lunge, for example, do it holding a medicine ball and add a core twist. And after that forward lunge? Do a reverse lunge and 94
LOWER-BACK SPASMS You threw out your back. Herniated disk? Don’t go under the knife just yet. THE HIDDEN CAUSE Weak or tight hamstrings, core muscles, glutes or hip flexors can mess up your alignment and mechanics, forcing your back muscles to compensate and overextend. THE SIMPLE FIX Stay mobile, use ice in the first 48 hours and heat after that, and ask your GP about non-steroidal antiinflammatory drugs. As the pain eases, begin gentle hamstring, glute, core and hipflexor stretches. When you’re pain-free, add multidirectional lunges, core exercises and body-weight squats.
INNER-THIGH PAIN It feels like (and could be) a groin strain. But groin strains improve. THE HIDDEN CAUSE You might have a sports hernia – a strain or tearing of muscles or tendons, usually caused by an imbalance between your adductor and abdominal muscles. THE SIMPLE FIX Unfortunately, surgery is the only fix for most sports hernias. But you can prevent a hernia in the making. The key is to address the muscle imbalance by training your core. Shoot for 5-6 minutes of daily plank time on top of your regular training.
side lunges as well. Hit all directions. That’s how you achieve muscle balance.
Do single-leg exercises. In my strength and conditioning classes, I have people do single-leg squats, single-leg hops, single-leg lunges – exercises that allow them to use their own body weight while also maintaining their balance. Once you add these exercises to your workout, you’ll notice more strength and stability around your ankles, knees and hips, which are your most vulnerable points.
Twitch it up.
Depending on your sport, you may be doing this already. But if you’re not – if you train for steadystate sports like running or cycling – try adding one or two total-body plyometric and interval (sprint) workouts each week. Neither requires a gym or any special gear. Why do this? It’s vital to maintain a balance between fast- and slow-twitch ﬁbres. You
PHOTOGRAPHY: CRAIG CUTLER; ILLUSTRATION: ALWAYS WITH HONOR
THE REAL REASON YOU’RE HURTING
SHOULDER OR ARM PAIN Who knows? Maybe you slept on it wrong. But if the pain lingers . . . THE HIDDEN CAUSE Nerve roots at the top of your spine supply motor and sensory function to your upper arms. When you bend or twist your neck, the nerves can be pinched. THE SIMPLE FIX As the pain lessens, stand with your hands interlaced behind your neck. Bend your neck back and squeeze your shoulderblades. Pause, then return to the starting position. Work up to 10 reps. Once you’re pain-free, build neck strength by doing shrugs.
PAIN-FREE FOR LIFE
When Should You See a Doctor?
A lot of sports injuries can be self-diagnosed and self-treated. But in these three instances, you should have a pro look you over
KNEE PAIN Pain around your knee makes you think arthritis or meniscus tear. THE HIDDEN CAUSE If your core, hips, quads and glutes are underconditioned or out of balance, your pelvis will wobble, stressing your knees when you run. THE SIMPLE FIX Focus on dynamic rest. As your pain lessens, try squats, jump squats, multidirectional lunges, planks and glute bridges to stabilise your pelvis. Start slowly and, over several weeks, work your way up to 10-12 reps and 2-3 sets. Do them every other day.
HEEL AND ARCH PAIN You’re ready to blame your shoes or too much running for the pain. THE HIDDEN CAUSE Your plantar fascia is connected to your heel bone – and so are your calf muscles, by way of the Achilles tendon. Tight calves can stretch and strain the fascia. THE SIMPLE FIX Sit on the floor and place a foam roller under your right ankle with your leg straight. Cross your left leg over your right ankle. With your hands flat on the floor, roll forward so the foam is under your knee, then roll back. Repeat for three minutes, then switch legs.
become more athletic and less prone to overuse injuries, and you keep your body ready for any type of challenge. Some examples of plyometric exercises are squat jumps, lunges, skater plyos (which mimic speed skating’s side-to-side motion) and compound movements like burpees. (Repeat these exercises until you can’t walk!) For sprints, choose a time interval that suits your ﬁtness level. That could be anything from 10 seconds on/20 seconds of to 60 seconds on/30 seconds of; listen to your body. Apply it to your normal activity, whether it’s running, cycling, swimming or something else.
Join the women.
Yoga and Pilates, gentlemen, yoga and Pilates. I can’t recommend them enough. These disciplines deliver dynamic, movement-based ﬂexibility that can transform your body. Pilates also hammers your core. You’ll feel more powerful and your movement
You have any joint pain, swelling or instability. If a joint hurts or swells, especially a knee, hip, shoulder or elbow, see a doctor. But if the area also turns red and is warm to the touch, head to your doctor ASAP; you could have an infection.
Your injury involves loss of consciousness or memory. I’m talking about a possible concussion here, men. Don’t be stupid. Even the most minor brain injury needs to be checked out by a doctor – not a mate, not a coach.
The pain doesn’t go away. Even if you do no self-care whatsoever, just about any strain, sprain or pain should show some improvement within a week to 10 days. If it doesn’t, or actually worsens, then make the call and have the injury checked out. – JM
DIY Ice Packs
It’s the all-natural antidote for pain and swelling. Make your own ice pack quickly and easily, then apply to your skin for 10-15 minutes
THE SLUSHIE Fill a zip-top freezer bag with three parts water and one part rubbing alcohol, and toss it in the freezer. The alcohol keeps the mixture from freezing solid, giving you a slushy, pliable ice pack.
THE WET BLANKET Wet a small towel under the tap, wring out the excess, then pop it in the freezer. In about 20 minutes you’ll have an icy blanket that’s perfect for wrapping around your neck or an injured joint.
THE SIDE DISH In a pinch, a bag of frozen peas or mixed vegetables makes a terrific ice pack. Then, after they’ve spent 15 minutes on your aching knee, you can steam them for dinner. – JM
will be easier and more ﬂuid. When you have that going for you, it’s harder to get hurt.
I’m a big believer in massage. It feels great, of course, but you’re also keeping your muscles supple. Plus, a good massage therapist can feel where your muscles might be chronically tight and setting you up for potential problems down the road. Shoot for two massages a month.
Rehab in your sleep.
If you take nothing else from this story, know that sleep is the most important activity of your day. This is a huge blind spot for so many people, especially if they’re training hard. Sleep gives your body an opportunity to repair and rejuvenate itself as it rebuilds muscle, strengthens bone, restocks red blood cells and engages in other crucial processes that take time. And good sleep means better athletic performance and less chance of taking a bad step in the ﬁrst place. NO V EMBER 2013
JEALOUSY MAY BE THE MOST MINDALTERING EMOTION A MAN CAN EXPERIENCE. WHETHER IT LEADS TO RUIN OR REDEMPTION, SCIENTISTS SAY, DEPENDS ON THE MAN – AND THE WOMAN HE LOVES BY MIKE KESSLER PHOTOGRAPHY BY CARLOS NUNEZ
ILLY FIRST became suspicious when Kate started changing her wardrobe. She’d recently been made redundant from her senior role at a major ﬁnancial ﬁrm, so it was natural enough that she would ditch the businesswear in favour of more adventurous attire. “But this just wasn’t right,” recalls Billy. He liked the way his wife looked and told her so, but something felt amiss. The slinky, can’twear-a-bra dresses; the high heels and extra jewellery; her toned biceps and calves always on display. “Of course it registered on my radar,” he says. “How could it not?” That’s because Kate wasn’t just dressing in eye-poppingly hot outﬁts for special nights out with Billy – it had become her daytime look. As much as he wanted to keep an open mind and be a trusting partner, he couldn’t stop asking himself an unsettling question: who is my wife trying to look sexy for? Soon, virtually everything caused Billy’s suspicion meter to spike. There was the vaguely ﬂirtatious comment on Kate’s Facebook wall, posted by her personal trainer, about measuring body fat. There was the guy who kept hanging around the boutique she’d recently opened with her generous
severance payout; he, too, was a Facebook friend. There were instore wine-and-cheese happy hours, late nights out with suppliers and designers, and a slew of new friends who liked to party hard. Kate, a mother of four – two children from a previous marriage, two with Billy – was almost 40 at the time, and had never in her life been so wild. Billy’s suspicions metastasised. They consumed him. “I couldn’t sleep or eat. I travel a lot for work and when I was away, I’d run these awful scenarios through my head of some other guy on top of her. Or under her. Or behind her!” Just as Kate’s behaviour had changed, Billy, too, was no longer his calm and collected self. “Once, at work, I put my ﬁst through a wall,” he says. “Later, I put my phone through a wall. And this is just a few years ago, when I was 36. I didn’t even act that way in college. I wasn’t just jealous; my jealousy was destroying me.” Jealousy is as old, as confounding and often as powerful as love itself. Sometimes it’s harmless. Sometimes it leads us into trouble that we can laugh at in hindsight. But unchecked, it can become dangerous and even deadly: jealousy is the dark force behind the majority of cases of spousal violence in the developed world, if not globally, according to evolutionary psychologist Dr Martin Daly. NO V EMBER 2013
Yet despite this potential for destruction, scientists believe that a reasonable amount of jealousy can actually be good for you. In fact, most agree that it’s as natural and necessary an emotion as happiness – albeit a much more complex one. For the sake of clarity, jealousy is not synonymous with envy – that resentment or discontent brought on by wanting what you haven’t earned or what isn’t rightfully yours. Envy is wishing you had Jay-Z’s penthouse or Hugh Jackman’s physique. Jealousy is different. It’s what we feel when we’re afraid of losing someone’s love or a meaningful connection with
him or her. Perhaps it’s best deﬁned by renowned cultural anthropologist Dr Jennifer James. Jealousy, she notes, is “the fear that you do not have value” and, more terrifying, “that others will be preferred and rewarded more than you will be”. In other words, jealousy is what Child One might feel when Child Two comes along. Being jealous isn’t coveting the CEO’s salary; it’s how you feel when the new guy in the ofﬁce threatens your hard-won relationship with the boss, or when your boss and your wife become a bit too chummy. Given this deﬁnition, how can jealousy possibly be good for you?
HOW JEALOUS ARE YOU?
Take this self-test to see where you fall on the insecurity scale. Imagine these scenarios involving your wife or girlfriend, then rank how you think you’d feel in each one. Add up your responses for your score. You’re at a party and she hugs a man you don’t know.
R A T IN
You think she could become sexually attracted to her coworker and she’s been spending more time at work with him. R A T IN
She mentions how attractive another man is.
R A T IN
You’re at another party and some guys ﬂirt with her.
R A T IN
1 PLEASED 2 MILDLY UPSET 3 UPSET 4 VERY UPSET 5 EXTREMELY UPSET
She starts to spend time on activities and hobbies that don’t include you.
R A T IN
INTENSELY JEALOUS Intercept the emotion by asking yourself three questions: 1) What’s the worst possible outcome? 2) What’s the best case? 3) What’s most likely? Psychologist Daniel Tomasulo says this alone can help keep you calm.
MODERATELY JEALOUS This is the balance you want. To maintain it, jot down when jealousy does hit, says Tomasulo. “I ask men if they notice themes. If it’s always happening when you’re with a certain couple, for example, you may need to change things up.”
HARDLY JEALOUS AT ALL Stop congratulating yourself: a sane amount of jealousy not only shows that you care but also displays your vulnerability. “Try to show it every once in a while,” says social psychologist David DeSteno. – Julie Stewart
Because the human race might not exist without it.
MAMA’S BABY, DADDY’S MAYBE IN 1992, EVOLUTIONARY PSYCHOLOGIST DR DAVID BUSS CONDUCTED A STUDY OF HUNDREDS OF PEOPLE IN THE UNITED STATES. IT WAS A SIMPLE TEST. He asked men and women which scenario would distress them more: learning that their signiﬁcant other was carrying on a white-hot sexual affair
with a member of the opposite sex, or learning that their partner had formed a “deep emotional attachment” with this person. Most of the women said they’d be more upset about emotional inﬁdelity, while most of the men, just like ﬁst-through-the-wall Billy, couldn’t stand the thought of their woman’s legs wrapped around some other guy’s head. To conﬁrm the ﬁndings, Buss, author of The Dangerous Passion: Why Jealousy is as Necessary as Love and Sex, also used electrodes to measure the people’s heart rates and record several other physiological signs of stress. The results were the same.
“JEALOUSY IS THE FEAR THAT YOU DO NOT HAVE VALUE”
“Women’s heart rates spiked and they began to sweat and furrow their brows at the thought of emotional inﬁdelity,” says Buss. “The same thing happened to men when they imagined their partner having sex with someone else.” According to evolutionary scientists like Buss and Daly, there’s a simple explanation for the discrepancy between male and female jealousy triggers. Because humans reproduce by way of internal fertilisation, the mother always knows that her baby is indeed her own. Junior, no matter who helped create the little tyke, is an indisputable new branch on mum’s family tree. Naturally, it’s in mum’s best interest to keep dad – or some other male – within emotional reach, so that he in turn will hunt, gather and otherwise provide for the family. The father, on the other hand, can never be totally sure if Junior is actually his. “Maternity certainty is a fact of human reproductive biology,” says Buss. “For men, though, it’s extremely costly to take on a child who’s not your actual descendant.” To put it simply, jealousy is just one of the ways that we as human animals stay in the race. If our male ancestors had shrugged off every potential betrayal and not jockeyed for biological fatherhood, they’d have died childless. If the women had let their men become attached to other women, then there’d be no-one to bring home the Paleolithic bacon. Meaning billions of people have been the beneﬁciaries of jealousy. According to this theory, it’s as important to human survival as avoiding the poisonous mushrooms. “There’s always been this notion that because jealousy is unpleasant and something we perceive as a weakness in ourselves, there must be pure people somewhere who don’t have it,” says Daly. “But that’s a zany idea. Every animal with any sort of pair formation experiences sexual jealousy.” As an example, he notes that a male lion refuses to raise another male lion’s cubs and kills them off before starting a litter – lest stepfatherhood or step-lions get in the way of his own impending cubs. “Sex is a competitive enterprise,” says Daly. “One guy’s fertilisation is another guy’s lost fertilisation opportunity. Of course, in humans, there’s going to be jealousy; it’s as predictable as lust.”
BILLY AND KATE: SECOND ACT BILLY ASKED KATE ABOUT HER PERSONAL TRAINER AND ABOUT THE GUY WHO’D BEEN
HANGING AROUND HER STORE. SHE TOLD BILLY THAT HE WAS BEING UNREASONABLE AND INSECURE. But Billy wouldn’t let it drop, then things turned messy. Kate had a controlling tyrant for a father and she blamed Billy for being overbearingly paternal, like her dad. Billy told her she was using that as a convenient excuse to avoid talking. Billy lost weight. He lost sleep. His distrust grew as Kate left the house each day dressed provocatively. He found himself taking the long way home after work or on weekend bike rides, detouring to stop into her shop – or he’d at least cruise by for a look. On more than one occasion, the new Facebook friend was inside, hanging around for no apparent reason. Billy did some background on the guy, only to ﬁnd that he was a legendary local philanderer. One day Kate came home without her wedding ring and Billy just about fell apart. She said she’d forgotten to put it back on after modelling a ring for a customer. But it happened again. And again. One week, when he left town on business, Billy pulled a move that surprised even himself: he had his sister keep tabs on the shop. “I’d seen him jealous before, but this was a whole new level,” she recalls. “I was worried that he’d become so obsessed it would hinder his ability to focus on his work and his kids. I wanted to be there for him. He’d come to my house in tears, sick from crying.” It was around this time when Billy introduced his knuckles to the plasterboard. After a few months, Billy transferred the keystroke-tracking software he’d installed on the kids’ computer over to his and Kate’s machine. “I was at the point where I needed answers that I was afraid to get,” he says. “But the other option was not knowing and obsessing over scenarios of my own imagination. And I’m very imaginative.”
THE TIES THAT BIND (OR DON’T) LIKE MANY IN HIS FIELD, PSYCHOLOGIST DR KENNETH LEVY WAS FAMILIAR WITH BUSS’S STUDY. HOWEVER, HE WAS CURIOUS ABOUT THE MEN IN THE STUDY WHO HAD RESPONDED MORE STRONGLY TO THE IDEA OF EMOTIONAL INFIDELITY. “I thought there were enough of them to throw a wrench into the
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HOW TO TALK TO A JEALOUS WOMAN Sometimes the paranoid partner will be her, not you. When that happens, you’ll need to defuse her jealousy before it explodes
standard evolution perspective espoused by Buss,” says Levy. So a few years ago, he recruited roughly 500 men and women and repeated Buss’s study, but he added a new component: attachment data, or how secure or insecure each participant felt in the relationship. For most intents and purposes, psychiatrists and psychologists assess our “attachment bonds” by tagging us in one of three ways. First, there’s the “secure” person, someone who feels his partner will be faithful. Secure men might feel a little jealous from time to time, but they can make their way in the world without living under a cloud of panic. Next comes the class of insecure people known as “dismissives” or “avoidants”. More often men, these are the so-called strong, silent types. A man like this has little desire, or need, for intimacy. He values autonomy and depends on no-one but himself. He’s insecure in a relationship because he sees it as a losing proposition. “Dirty Harry” Callahan and Don Draper are classic dismissives. Finally, there’s the other insecure type: the “anxious” one. He’s clingy, needy, hard to soothe and often on edge, whether hitched or alone. Someone with an anxious-insecure attachment bond probably had a childhood marked by inconsistent affection and nurturing. Ryan Gosling in Blue Valentine had anxious-insecure attachment bonds. Woody Allen probably did, too. “I hypothesised that securely attached men would care more about emotional inﬁdelity,” says Levy. In other words, men who trusted their partners would be heartbroken if the emotional bonds were broken. Levy also surmised that “dismissively attached men – the Don Drapers – would care more about sexual inﬁdelity” because, essentially, they’re not emotionally concerned enough to care about concepts like intimacy, let alone threatened by its precariousness. And, of course, Levy ﬁgured the anxiousinsecure types would be bulldozed by inﬁdelity of any kind. In all three cases he was right. Levy doesn’t necessarily deny that jealousy is an evolutionary imperative. He just sees the emotion as more nuanced and not as gender-speciﬁc as Daly and Buss believe. “The idea that men are this way and women are that way isn’t really subtle enough to explain the fact that we have different types of scenarios that lead to jealousy,” he says. Men are simply too socially different, too complex, too human to be lumped into one group of post-troglodytes, beating our chests 100
when our female companions show interest in another male. Psychologists would probably label Billy as a bona ﬁde anxious-insecure type.
BILLY AND KATE: THIRD ACT AFTER BILLY INSTALLED THE SPYWARE, HE FELT MOMENTARY RELIEF . . . AND THEN MORE JEALOUSY. THERE WERE FLIRTATIOUS EMAILS SENT BY THE LOCAL LOTHARIO, BUT NO EVIDENCE OF AN AFFAIR. Kate didn’t exactly return the ﬂirting, but she certainly didn’t tell the guy to back off. The emails weren’t hard proof of an affair; still, they made Billy suspect the possibility of one all the more. Something had to be done. “I decided that the only way our marriage stood a chance was if I confronted her as rationally as I could and showed her how painful and potentially damaging I thought her behaviour was,” he says. This meant coming clean about his computer sleuthing, a betrayal that would enrage any partner, let alone one being accused of strutting her stuff for other men. “I had to use total diplomacy,” says Billy. “I tried to be Henry Kissinger.” As far as Kate was concerned, Billy was as levelheaded as a dictator in the throes of a tantrum. “You’re being insecure,” she told him, yet again. “This is your problem, not mine,” she insisted. The more he talked to Kate about his jealousy, the worse things seemed to become. Despite Billy’s vulnerability and continued anxiety, Kate persisted with her new lifestyle. “It got to the point where I felt like even if she wasn’t interested in having an affair, the energy I was bringing into the partnership was going to push her in that direction,” says Billy. “It was a real catch-22: say something and go insane and give her a reason to turn away from me, or keep quiet and still feel like hell.” They went for couples counselling, which brought back old issues (mostly about child rearing) and made the relationship feel untenable. Kate was the ﬁrst to utter the D-word. Billy says he wanted to make things work, but by this point it was too late. Before moving out, Kate took a trip to give herself a few weeks worth of distance. Billy, meanwhile, started preparing – emotionally and logistically – for his new life as a divorced single father.
She noticed that you noticed a beautiful woman
She accuses you of being a flirt – all the time
DEFUSE IT Don’t deny your wandering eyes. Instead, say you were looking at something specific, such as the woman’s legs, but then add that your girl’s legs are even hotter. “By paying her a compliment, you eliminate the threat,” says communications expert Dr Laura Guerrero.
DEFUSE IT Ask for a few recent examples, then invite her to share how they made her feel, says psychiatrist Dr Bill Callahan. Then, when she’s finished, assure her that you don’t want to hurt her. “Talking about emotions will bring you closer and repair your bond,” he says.
You were hanging out with a female friend DEFUSE IT Resist the urge to say, “Why don’t you trust me?” A better response: “It’s nice to know you care about me enough to be jealous.” Then, says Guerrero, plan something unique with her that shows your relationship is unlike those you have with other women.
You mentioned an ex DEFUSE IT Reassure her that there’s a reason your ex is your ex, says psychologist Dr Jeffrey S. Kaye. Tell her the truth – and what she needs to hear: “My ex was part of my life, but I’ve moved on and I’m committed to you.” – JS
A USEFUL TOOL GIVEN THAT JEALOUSY BRINGS US NO JOY AND CAUSES US TO BEHAVE IN SHAMEFUL, SOMETIMES RUINOUS WAYS, IT’S HARD TO IMAGINE HOW THE EMOTION MIGHT HAVE ANY REDEEMING VALUE IN A HEALTHY RELATIONSHIP.
And yet Buss, Levy and many other experts are convinced that jealousy can actually strengthen the existing bond between a couple. If you can sanely express your jealousy, they reason, then you can accomplish two major missions. First, you make a strong statement about your feelings for your partner. “Jealousy often occurs at a time when you realise you love and care about this person more than any other person you have been with before,” says Dr Bill Callahan, a psychiatrist who specialises in couples counselling. He argues that there’s some truth to the old saying that if you don’t become jealous from time to time, you might not care about the other person as much as you think you do.
“ADMITTING TO YOUR JEALOUSY IS A SIGN OF YOUR CAPACITY TO LOVE” “Admitting to your jealousy isn’t a sign of weakness,” says Callahan. “It’s a sign of your capacity to love. And what partner wouldn’t want to hear that?” In fact, says Callahan, couples with a reasonable dose of well-communicated, well-managed jealousy are more likely to stay in it for the long haul than those who never even feel a twinge. “Interdependent couples who stay jealous their whole lives also stay romantic their whole lives,” agrees Dr John Gottman, a psychiatrist specialising in relationships. “They’re letting one another know how much the other matters and that makes them more passionate. They also have better sex. I’m even talking about couples who have been married for 35 years.” Jealousy’s other important function is as a relationship barometer. It allows you to solicit information. “A lot of men wrongly think that talking about their jealousy only makes them vulnerable,” says Callahan. “But vulnerability is a tool, a way of ﬁnding out who a partner really is. If you express your concerns and it goes well then you end up with a major emotional bond. If her reply is, ‘Wow, you’re insecure and that’s your problem’, then you know it might be time to move on.
BILLY AND KATE: FINAL ACT BILLY’S PHONE RANG ONE WEEKEND AFTERNOON WHILE THE KIDS WERE PLAYING AT A FRIEND’S HOUSE. IT WAS KATE ON THE LINE. THEY’D BEEN SEPARATED FOR A FEW WEEKS NOW AND SHE WAS STILL ON HER TRIP. Standing on the mountaintop where Billy had proposed to her, Kate said she’d rather throw herself off the summit than come back down into a world without him. She vowed then and there to return home and try to iron out their issues. Billy’s jealousy, she said, was not just his issue, but their issue and she was willing to try to meet him halfway. Kate eventually revealed several deeply held childhood secrets that helped to explain her recent actions. The details could ﬁll a therapist’s ﬁlling cabinet, but sufﬁce to say that a childhood rife with abuse had crushed her self-esteem and undermined her ability to assess other people’s motives. As an adult, she’d ﬁnd herself desperate for men’s attention. For Kate, the smallest compliment was like a shot of dopamine. And each moment of ediﬁcation overshadowed the fact that
a lot of those men might have other reasons for praising her. “She needed a certain amount of attention and stroking in order to feel good about herself,” says Billy. “It wasn’t that she wanted to have sex with these other guys or had bad intentions, but she was feeding off what they were giving her and didn’t really have the wherewithal to realise exactly what they were after.” For the moment, Billy and Kate are still together. She still owns and runs the boutique but has backed away from the relationships that threatened Billy. They’re deep in couples therapy and trying to make their marriage work. “We’ve met somewhere in the middle,” says Billy. “She doesn’t feel like I’m controlling her and I no longer feel like when she gets dressed up, she’s doing it for other guys.” Billy would be the last person to say that his jealousy saga is completely forgotten. It is, however, in the rearview mirror, and despite the experience, he’s reached a point at which he can admit its value. “I can’t say I want to experience that level of jealousy again,” he says. “It was painful and traumatic, but it took us to where we are now. You could say it served its purpose.” NO V EMBER 2013
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For almost 10 years, Matthew Harris learnt to sufer his gurgling, gassy, bloated stomach. It was disagreeable, sure, but not so severe as to actually do anything about it. Then, two years ago, his illtempered gut became something more – much more – when the Melbourne sound engineer/composer found himself staring at blood in the toilet bowl. Now his stomach gripped with a diferent impulse: fear. Was this the bright-red mark of bowel cancer? Had what was an inconvenience just become life-threatening? Thankfully, tests revealed it hadn’t. But that didn’t mean it wasn’t quality-of-life-threatening. What Harris soon learnt he had – a food intolerance – belies its benignsounding name by making life various degrees of miserable for an estimated one in ﬁve Australians. After his initial diagnosis, the 39-year-old did his best to rationalise the problem away. Probably just some dodgy food, he thought. But then almost every day there was
something new to contend with: stomach pain, constipation, diarrhoea so urgent he’d be almost glued to the toilet. Not easy when you’ve got two young kids. “I’d have to take Imodium if I thought I wasn’t going to be able to cope,” remembers Harris. “When I was having a particularly bad reaction, it felt like my body had been poisoned.” Harris’s case was extreme. But even much lesser levels of food intolerance can erode your quality of life. It could be that you wake up each morning feeling ﬁne, but as the day goes on, you grow bloated, sluggish and irritable. Or you could ﬁnd yourself regularly terrorising your colleagues and family with hideous ﬂatulence. Sound familiar? Well here’s some good news – you might be able to put a stop to your problems in a matter of weeks, thanks to local research that has identiﬁed why millions worldwide are intolerant to certain foods. This homegrown science has so far proved a quick-ﬁx for three out of four people. The catch? It could turn your idea of good nutrition upside down.
When trying to manage a full-blown food intolerance, most people cut out the obvious bad guys – wheat, dairy and processed foods. Instead, they load up on fruit, veg, legumes, grains and, if they’re exercising, very often protein shakes (see “Hidden Dangers”) – the good stuf we’re told to eat in abundance. But what if it’s these very foods that are causing the problem? That’s right, the ingredients you count on as dietary allies could, instead, be your axis of evil. So what are these stomach saboteurs? Sugars. Speciﬁcally, a group of sugars called Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols – or FODMAPs for short. Now thought to cause most food intolerances worldwide, they aren’t just lurking in processed foods; they’re in healthy, nutritious staples, too. Dr Sue Shepherd, a dietitian and lecturer in dietetics and human nutrition at Melbourne’s La Trobe University, is the person responsible
for unearthing FODMAPS. In 1999, she began collecting data after seeing an inﬂux of patients who didn’t have coeliac disease – an autoimmune disorder that makes people severely allergic to gluten – but were still experiencing its symptoms. Even when they stopped eating gluten, improvements were often minimal at best. It became obvious there was something else at play. What Shepherd discovered was that intolerant people can’t absorb FODMAPs in their lower intestine. When that happens, these sugars become like a 2am kebab for gut bacteria. Their feeding frenzy releases gas, lots of it, making the bowel swell up and, well, you know what happens next. “Human beings are meant to fart,” says Shepherd. “However, people who are intolerant have a lot more gas being produced, because they’re malabsorbing these FODMAPs.” The result, as Harris discovered, can be bloating, stabbing gutpain, cramps, nausea, diarrhoea, constipation and a bunch of other uncomfortable side-efects otherwise
known as irritable bowel syndrome. Although experts don’t know exactly what causes this, they do know it can be triggered by FODMAP foods. People with IBS have ultra-sensitive nerve endings surrounding their bowel, which become agitated by the efects of FODMAPs when they pass through. When this happens, the bowel starts shouting at the brain that it’s not happy. Unfortunately, your guts end up copping the punishment.
The Gastroenterological Society of Australia estimates that one in ﬁve people sufer from IBS, but that’s using the strictest criteria. Anecdotal evidence suggests the real number is much higher. “It’s certainly the most common gastrointestinal disorder by a mile; it would take up half my practice,” says Dr Simon Benstock, gastroenterologist at the Centre for Digestive Diseases in Sydney. He believes that millions more Australians could have it in some form.
You’re not necessarily born with an intolerance. A long course of antibiotics or a bout of gastro, particularly while holidaying in Asia, can introduce new bacteria into your digestive system and upset the balance – potentially for life. Aside from this, many people also experience occasional short bouts of IBS. Stress, anxiety and mild infections all aggravate the bowel. But if this is something you’ve been struggling with for a while, there’s a good chance FODMAPs are to blame. To be on the safe side, ﬁrst get yourself to a GP to rule out more sinister health issues such as coeliac disease, ulcerative colitis and even cancer, which all produce similar symptoms to IBS. Then, once you’re in the clear, ﬁnd a dietitian familiar with the low-FODMAP diet. Why the dietitian? Mainly because the number of foods containing FODMAPs can seem overwhelming. You’ll need all the guidance you can get as you start eliminating foods that have long been on your healthy list: everything from stone fruit and honey, to onions, garlic, avocado, broccoli and grains. (You’ll ﬁnd the full list at shepherdworks.com.au.) Try to navigate these by yourself and you’ll probably cut things out unnecessarily. The best approach is to focus on what you can have, rather than what you can’t, advises dietitian Dr Naras Lapsys, director of The Body Doctor (thebodydoctor.com.au). The low-FODMAP diet isn’t about removing whole food groups from your life; instead, it’s subbing in “safe” foods to replace the ones that give you grief. Often it’s as simple as replacing dairy products with the lactose-free variety, swapping wheat-based cereals, pastas and breads for gluten-free, and sourcing carbs from rice, noodles, potato and corn. All forms of lean protein are safe, so your standard meat and veg can remain on the menu. Apples are high in excess fructose and polyols, so they might be out initially, but bananas, blueberries, oranges and rockmelon are all alternatives. When it comes to your vegetable intake, carrot, cucumber, pumpkin and baby spinach are just a few staples you can still enjoy. “For every food type you normally consume, there’s an alternative,” explains Lapsys, “And in most circumstances you’re going to
Shepherd warns that many popular energy products such as drinks, bars, gels and protein shakes are loaded with FODMAPs. Ingredients you need to check the label for are sorbitol, mannitol, maltitol, xylitol, isomalt and polydextrose. “They are all commonly found in high-protein, low-carb foods and supplements because they’re used as sweeteners,” she explains. Also look out for ructooligosaccharides and inulin, which help lower the product’s GI content. With carbloaded gels and drinks, you need to look out for fructose – especially if they contain more fructose than glucose. Check the order they’re listed on the ingredients panel; they go from most to least. Safe alternatives are glucose, dextrose, maltodextrin and sucrose-sweetened foods.
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ﬁnd it convenient and easy to ﬁnd that alternative.”
Since 1999, Shepherd has prescribed the low-FODMAP diet to more than 10,000 patients at their wits’ end because medical testing had ruled out allergies, diseases and other inﬂammatory bowel conditions. But it’s been in recent years that her work has gathered serious momentum – something she partly ascribes to our modern love afair with juice bars. “With everyone drinking so much juice, all of a sudden my business skyrocketed,” she says. While some previously unsuspected foods could be launching a full-scale assault on your bowel, Shepherd doesn’t exonerate FODMAP-packed convenience foods like pizzas, burgers, soft drinks and artiﬁcial sweeteners. As a result of our drive-thru culture, most people have some level of intolerance these days, contends Shepherd. But it’s the impact it has on your life that determines whether or not you do something about it. Shepherd tells the story of two recent patients. “The ﬁrst one was a roof tiler, so he was up there every day farting ’til his heart’s content, but he didn’t care,” she explains. “But when he was home, his wife thought it was horrendous and made him do something about it. Turns out, he had fructose malabsorption.”
The other patient, a pilot, had exactly the same symptoms. But because he was stuck in a cockpit at 9000 metres all day, he couldn’t just let it all out, and ended up with terrible stomach pains. “These are two guys with the same condition: for one it was afecting his quality of life, his ability to work and concentrate. The other really didn’t care,” says Shepherd.
Harris still doesn’t know what ﬁrst caused his intolerance, or even recall precisely when it started. What he does know is that, in his thirties, he had to forget everything he knew about food and start again from scratch. “It felt weird cutting out a lot of fruit and veg; it seemed to go against so much of what had been ingrained about eating,” he says. Nevertheless, within the ﬁrst week Harris could tell the diet was working. “I thought it was going to be impossible to follow,” he admits. “But once I’d done it for a few days, and could see the beneﬁts so quickly, I found it much easier to stick to.” Seeing fast results isn’t unusual. Lapsys says it’s common to notice a measurable diference within the ﬁrst 3-4 weeks. If most of your symptoms go away in that time, you can then add foods from each FODMAP letter back into your diet one at a time, over several days. This enables you to identify the
speciﬁc foods that are causing the domestic disputes in your gut. “Usually, people ﬁnd they experience discomfort within hours or the next day,” says Lapsys. Harris ultimately found that he can’t digest fructans, the polymers of fructose molecules that hide out in wheat, onions, garlic, asparagus and beetroot. Removing them from his diet not only relieved his angry gut, but helped him shed several kilos thanks to cutting out bread and pasta and loading up on lean protein. Weight loss may be a happy sideefect for some, but the main aim of the low-FODMAP diet remains tackling food intolerances. Many experts now consider it to be the most efective treatment available, with a study in the Journal of Human Nutrition and Dietetics reporting the diet had a 76 per cent success rate. “It doesn’t mean they’re cured,” Lapsys points out. “But it does mean that as long as they eat properly, they’ll be okay. Someone who used to go to the bathroom eight times a day might now go once. And the pain and bloating just go away.” With no magic cure for IBS, this diet will most likely become an eating plan you follow for life. Start eating too many “bad” foods again and your symptoms will simply come back. It’s something that Harris learnt the hard way. “If I stray from it I sufer,” he says. “But if I stick to it, I deﬁnitely feel 100 per cent better.”
LIVING ON THE FODMAP DIET
Can I ever drink beer or eat pizza again? If, like Harris, you’re int to wheat, garlic and olerant onions, this would sur ely be your greatest reality isn’t quite as fear. The daunting as it sound s. Since intolerances are dif ferent to allergies immune-system rea , which cause an ction and damage you r organs, most peop a cer tain tolerance le have to FODMAP foods. Eve ryone has a threshold much fermentation of how their bowel can hand le. So while you can pro get away with the od bably d Friday-night free-f or-all, do it too regula your symptoms will rly and return with a venge an ce. For Harris, sticking to “safe” foods is eas y enough when he’s cooking, but he admi doing the ts that eating out can be a nightmare. “I’ll meal I think is safe, order a but then it sometime s com onion, which weren’t es loaded with garlic mentioned on the me and nu,” he says. “So som just have to say, ‘I’m etimes I going to eat what I wa nt’ and deal with it.” In fact, taking the oc casional hit of proble m foods isn’t necessar all bad. Exposure to your personal krypto ily nite can allow you to exactly where your work out threshold is. From the re, it’s a case of fine-t your diet to get the uning balance right.
DR NARAS LAPSYS OUTLINES A TYPICAL DAY ON THE DIET FOR AN 85KG GUY
BREAKFAST Bowl of wheat-free cereal without dried fruit (rice bubbles, gluten-free Swiss muesli, oats) with lactose-free milk (Zymil or rice milk), plus 1-2 pieces of Country Life gluten-free bread and some margarine and peanut butter.
MORNING SNACK Three rice cakes with vegemite or golden syrup, plus a long black coffee with some lactose-free milk (or a small dash of normal milk.
DINNER 250g New York
AFTERNOON SNACK Handful of pecans, walnuts and macadamia nuts, or a boiled egg.
Corn-/rice-based mountain wrap with lean ham/turkey/ beef/pastrami or chicken, tomatoes, baby spinach leaves and grated carrot; or an easy pub lunch of grilled fish (no breadcrumbs or batter), potato wedges and steamed squash.
steak/lean backstrap lamb, with baked jacket potato and cucumber/rocket/tomato/pine nut salad with balsamic dressing.
DESSERT Sorbet and mixed berries.
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TRAINER / RUNNER / FUEL
123 GET MORE FROM YOUR PROTEIN POWDER
SPORTING A WINTER PAUNCH? DON’T PANIC. OUR EXPRESS WORKOUT WILL WHIP YOU INTO SHAPE BEFORE YOUR TOES HIT THE SAND
PLUS 116 THE ONLY WARM-UP YOU’LL EVER NEED 128 SEAFOOD FOR SEX, FITNESS + WEIGHT LOSS NO V EMBER 2013
T R A INER
EXPRESS MUSCLE BUILDING
Fast-track your training with this quick-fix program designed to help you muscle-up in time for the return of summer UNLIKE SUNSCREEN, you can’t pick up a brandnew physique on your way to the sand. But if you’ve left your beach-speciﬁc training to the last minute, you can still add half a kilo of muscle for each of the four weeks of this training program. We asked strength and conditioning coach Howard Pearson to develop a total-body plan to deliver the toned, athletic physique that’s as essential on the beach as a pair of boardies.
Your Road Map
“Do one set of exercises of the same letter [eg, A1 followed by A2], resting before repeating,” says Pearson. “Then move on to the next letter.” This means there’s no break between exercises, only between sets. The weights section should take just 25 minutes, and is followed by a 10- to 15-minute cardio session. Research by the University of Texas found this technique leads to an increase in the production of growth hormone and improves protein synthesis – a ﬂash way of saying muscle building and fat burning. Do the workouts 3-4 times a week, alternating between Workout 1 and Workout 2, and leave a day’s rest between each session. An investment of just three hours a week will reap noticeable dividends – no matter how late you’ve left it.
Follow these rep and set ranges to maximise your training time before you hit the beach. Remember: it’s never too late to inﬂate
WEEK 1 A good basis for the work to come, this may seem like an easy week, but it’s priming your muscles for speedy growth. REPS // 10-12 SETS // 3 REST // 45-60 SECONDS WEIGHT // 75% OF 1RM 112
WEEK 2 Training with low reps and heavy weights will leave you feeling considerably stronger, allowing you to lift more next week. REPS // 8-10 SETS // 3 REST // 45-60 SECONDS WEIGHT // 80% OF 1RM
WEEK 3 With two weeks left, performing high reps with light weights will push your muscles to their limit and reward you with size. REPS // 12-15 SETS // 3 REST // 30-45 SECONDS WEIGHT // 70% OF 1RM
WEEK 4 Lifting heavy weights puts your body in muscle-building mode, which will last much longer than that ﬁrst icy cold beer of summer. REPS // 6-8 SETS // 3 REST // 60-90 SECONDS WEIGHT // 85% OF 1RM
Workout 1 // 20-25 Minutes
A1 SPLIT SQUATS WITH SHOULDER PRESS
A2 INCLINE DUMBBELL PRESS
You start with legs then move to a chest exercise, working some of the biggest muscles in your body, straight off the bat. 1 Hold a dumbbell in each hand. “It will build single-leg strength,” says Pearson, improving your ability to run, jump and change direction to catch that wayward beach frisbee. 2 Step into a lunge and let your back knee drop towards the ground, pushing the weights above your shoulders, for a full-body workout. Rise to the start. Place your front foot on a raised platform to engage your abs, too.
Imagine yourself relaxing on a sunlounger and you’re halfway to the correct position. 1 Hold a dumbbell in each hand. “Keep your lower back pressed to the bench, to force your upper chest to work harder,” says Pearson. That’s the bit everyone will see. 2 Explode upwards, then take three seconds to lower. “The blood will rush from your legs to your chest, burning kilojoules and boosting recovery,” says Pearson. Out of breath? That’s the spirit.
TARGETS // CHEST, TRICEPS, SHOULDERS, ABS
TARGETS // SHOULDERS, GLUTES, QUADS, HAMSTRINGS, CORE
B1 BARBELL SQUAT
TARGETS // GLUTES, HAMSTRINGS, QUADS, CORE, CALVES
Take a seat to work your body’s biggest muscle. 1 Rest a barbell across your shoulders. If you’re feeling conﬁdent, lift your heels off the ground. “This makes it easier to squat deeply,” says Pearson. “It also works your calves and more of your abs.” 2 Take four seconds to bend your knees and hips to lower yourself towards the ground. Rise to the starting position. “Don’t lock your knees and you’ll keep the tension on your calves and thighs, maximising your muscle gain.”
B2 REVERSE-GRIP LAT PULLDOWNS
TARGETS // UPPER BACK, FOREARMS, BICEPS, LATS
Fat-burning circuit 1 // 10-15 minutes STEP 1 Run for two minutes to warm up
STEP 2 Sprint for 10 seconds, then jog slowly for 30 seconds (x12)
STEP 3 Jog slowly for two minutes to cool down
For fat-burning, a quick game is a good game. Research in the Journal of Applied Physiology found interval training, like this circuit, burns up to 36 per cent more fat than continuous speed exercise. It also increases overall ﬁtness by 13 per cent. Researchers recommend interval training at least three times a week for the best results. And that’s exactly what this workout requires.
Want big arms and a V-shape torso? This exercise provides both. 1 Grab the bar with an underhand grip. “This hand position ropes in your lats, biceps and forearms,” says Pearson. So, T-shirt or not, you’ll look muscled. 2 Bend your elbows to pull the bar towards your chest. Hold, then take three seconds to release. “This forces you to use more back muscles,” says Pearson, “including those that pull your shoulders back, so your chest looks bigger.”
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Workout 2 // 20-25 Minutes
A2 DUMBBELL SHOULDER PRESS
Approach deadlifts with fresh muscles, as they give you the opportunity to shift heavier weights. 1 Stand with your feet shoulder-width apart. Bend at your knees and hips to bring your upper body towards the bar and grab it with an overhand grip. 2 Use your thighs to raise the bar until your legs are straight. Take three seconds to lower the weight back to the start. “A slow lowering speed maximises your muscle work and gain,” says Pearson.
This tough move works your upper and lower body at once. 1 Lift the dumbbells so they’re in front of your shoulders, throwing you off balance. “Steadying yourself works your core,” says Pearson. 2 Bend quickly at the hips and knees to descend 15 centimetres, then bounce up and explosively push the weights overhead. Lower the weights to the start for powerfullooking legs and shoulders that will impress at the bar.
TARGETS // QUADS, GLUTES, LOWER BACK, ABS
TARGETS // SHOULDERS, QUADS, HAMSTRINGS, GLUTES, CORE
B1 SWISS-BALL HAMSTRING CURLS TARGETS // HAMSTRINGS, ABS
Hamstrings are the most commonly injured body part. This will strengthen them. 1 Lie on the ﬂoor with your calves resting on a Swiss ball and your arms outstretched. 2 Squeeze your glutes and raise your hips until your body is in a straight line. Bend your legs to roll the ball towards your backside. Take three seconds to roll the ball away from you, then lower your body to the ﬂoor.
B2 STANDING CALF RAISES TARGETS // CALVES
Fat-burning circuit 2 // 15-20 minutes STEP 1 Warm up with 1-2 minutes on the exercise bike
STEP 2 Still on the bike, sprint for one minute then pedal slowly for one minute to recover (x10)
STEP 3 Cool down with two minutes of slow cycling on the exercise bike
Your “lack of time” excuse has been blown away by research in the Journal of Physiology. “Doing 10 one-minute sprints on a bike with one minute rest between, three times a week, is as good for building muscle as hours of less strenuous biking,” says study author Dr Martin Gibala. It burns almost 3000 kilojoules an hour.
Chiselled lower legs are vital for board shorts, so shore up now. 1 Stand with the balls of your feet on the edge of a step. Hold a dumbbell in each hand to add tension. Two-thirds of both feet should be suspended in mid-air. 2 Take one second to rise up onto the toes of both feet, then take two seconds to lower yourself. That should add an extra spring to your beach volleyball game. You’re done, dusted and more muscled to boot. With the hard work over, it’s time to hit the sand and show off the results.
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PRIMED FOR POWER
The most important part of any workout is the one most guys skip BY TONY GENTILCORE
The Ultimate 10-Minute Warm-up
Perform these ﬁve moves before every workout. Do one set of each, without resting between sets. After you ﬁnish, you’re ready to lift
1 KNEELING EXTENSION-ROTATION TARGETS // SHOULDERS, UPPER BACK
HOW TO DO IT // Kneel on all fours so your back is ﬂat and your
arms are straight, palms ﬂat on the ﬂoor. Place your right hand on the back of your head. Keeping your left arm locked, rotate your shoulders until your right elbow points inward. Now reverse the move and raise your right elbow towards the ceiling as you turn your head and upper back as far to the right as you can. That’s one rep; do eight and repeat on your left side.
PHOTOGRAPHY: BETH BISCHOFF; ILLUSTRATION: DAVID PLUNKERT
JUST ABOUT ANY car mechanic will tell you not to stomp on the accelerator right after a cold start in the dead of winter. He knows that a car engine functions best when its ﬂuids have had enough time to heat up, so they can circulate efﬁciently. It’s a shame that so few men apply this logic to the ultimate machine: their bodies. We know all the reasons guys use to avoid warming up before a workout: “It’s boring.” (If this has been your experience, then you’re probably doing it wrong.) “I don’t have enough time.” (Actually, you do.) “All I need are a couple of warm-up sets and I’m ready to lift.” (Not really.) A decent warm-up will improve your range of motion in the joints that need to move. It also enhances the stability of those that don’t, reducing your risk of injury. A good warm-up jumpstarts your central nervous system, priming your muscles to play sports and to handle more weight, so you can accomplish more in less time. And a great warm-up – like the routine shown on these pages – can do all that in just 10 minutes.
2 KNEELING INNER-THIGH MOBILISATION
3 HIP RAISE WITH REACH
HOW TO DO IT // From the same kneeling position, straighten your right leg and move it
HOW TO DO IT // Lie on your back with your knees bent 90˚ and feet ﬂat on the ﬂoor,
TARGETS // GROIN AREA
TARGETS // GLUTES, HAMSTRINGS, MIDDLE BACK
to the side so it’s perpendicular to your torso. Keep your right foot on the ﬂoor, your toes pointing straight ahead; this is the starting position. With your back ﬂat, push your hips back as far as you can. (For most men, that’s 15-20 centimetres.) Now push your hips forward, past the starting position (again, 15-20cm.) Return to the middle. That’s one rep; do 6-8 reps and repeat on your left leg.
shoulder-width apart. Place your arms 45˚ out to your sides, palms up; this is the starting position. Raise your hips until your body forms a straight line from shoulders to knees. Now lift your right arm and shoulder off the ﬂoor and reach for the ceiling, then reach across your torso and tap the ﬂoor just behind your left shoulder. Return to the starting position. That’s one rep; do eight and repeat with your left arm, tapping the ﬂoor behind your right shoulder on each repetition.
3 4 4
4 YOGA PLEX
5 KNEE LIFT TO WALKING LUNGE
HOW TO DO IT // Stand with your feet shoulder-width apart, facing a bench that’s
HOW TO DO IT // Stand with your feet hip-width apart, arms by your sides. Raise your
TARGETS // GLUTES, HIP FLEXORS, HAMSTRINGS, CHEST
TARGETS // HIP FLEXORS, MIDDLE BACK
30-45cm high. Bend at your hips and place your hands on the bench (don’t round your back). Step back with your left foot as far as you can and lower your body until your left knee is a few centimetres off the ﬂoor. Now extend your left arm in front of your body and – following it with your eyes – move it in a clockwise circle above your head, behind your body and back to the bench. Step forward to return to the starting position. That’s one rep; do ﬁve and repeat with your right arm and leg.
right knee, grab your kneecap with both hands and pull your thigh towards your chest. Release it, take a long stride forward with the same leg, then lower your body into a lunge. (Even better, reach up with both arms as you lunge.) Pause, then return to standing by bringing your left (back) foot forward to meet your right foot. Now bring your left knee to your chest and lunge with that leg. Bring your right foot forward to meet your left foot. That’s one rep; do ﬁve.
2 2 3
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ABOVE AND BEYOND The muscle-up fuses a chin-up with a dip to create a gravitydefying display of shoulder and core stability. Use it to achieve a gymnast’s strength and muscle
2 ON THE PULL 1 FORCE GRIP
WORKOUT 10 minutes
results in 32 days
Like your ﬁrst raw oyster, this takes some getting used to. Grab the chin-up bar or rings with an overhand grip – keeping your thumbs on top with the rest of your ﬁngers will help with the progression into the dip. Practise with regular chinups ﬁrst to build your grip strength.
3 THE SWITCH
Lean forward, then push down with your arms into the dip. You can train for the rigidity required to perform this move with dish holds: lie on your back and tense your abs, keeping your limbs off the ﬂoor. Emulate this dish position during the move. Now, about Rio 2016 . . .
FEW MOVES IMPRESS more than those that involve hoisting your whole body weight. “The muscle-up is more about core strength than anything else,” says gymnast Alex Jerrom. “Your shoulders do the transitional work, which is the trickiest part, but your abs control the movement.” Use Jerrom’s three-part guide to nail this gym-ﬂoor show-stopper.
To lift, ﬁrst swing your body, then pull up so your shoulders are above your hands, elbows bent. Rotate at the shoulders to bring the rings behind you. Build the strength needed for this movement by holding the plank position and shifting back and forth using your shoulders.
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T R A INER
Everything you need to know – nothing you don’ t
MH consulted leading sp ecialists in exercise and nutrition to answer your most pressing questions
What ’s ou t th er e in ne w su pplem en ts? CORDYCEPS SINENSIS
What is it? An extract from a Chinese caterpillar fungus (stay with us here . . . ) that’s been credited with imp roving endurance. Why take it? Some stu dies have linked it to reduced fatigue, improv ed oxygen use in your cells and increased pro duction of ATP – your muscles’ source of ene rgy. Translation: you may be able to train harder for longer. Where? herbosophy.co m.au; $43.50/100 capsules
Wh ich wi ll give me T- sh ir t mu sc le fa ster: ov er ha nd or underhand ch in- up s? UNDERHAND CHIN-UPS . . .
. . . but it’s about more than just biceps or bac k muscle, according to UK researchers at the University of Salford. Her e are their ﬁndings: A. Overhand chin-up This chin-up better act ivates your lower traps – essential for that V-s hape. It also targets you r lats and deltoids to give your shoulders width. B. Underhand chin-up Although best known as a back exercise, the underhand chin is actual ly one of the best biceps builders. What’s more, it works your pecs for a bigger chest. It’s easier, too. The breakdown Though technically an inferior exercise compar ed with the overhand chin -up, if you’re just gunning for T-shirt muscle this summer, give underhand chin-ups a ﬁghting cha nce.
3 WORDS: ALEX HARRIS, SCARLETT WRENCH; PHOTOGRAPHY: TRAVIS RATHBONE
Do I ne ed to rest wh en my mu sc les fe el so re ? YOU DON’T
What sh ou ld I ea t be fo re a big ru n? PROTEIN
“Branched-chain amino acids, found in protein, increase speed, endurance and recovery,” says nutritio nist Josie Beevers. Try one of these top sou rces:
FUEL SPEED RATING 01 // EGG WHITE 02 // FREE-RANGE CHICKEN 03 // FREE-RANGE TURKEY 04 // LEAN BEEF 05 // WILD SALMON
What ’s th e ea siest wa y to boost my lun g po wer ? CURRY
What ’s th e qu ick es t wa y to ma ke my lower ab s vis ibl e? WATER Increasing your water inta ke to 10 glasses a day ﬂushes out the ﬂui d retained around the lower par t of your belly, helping rid you of that last stubborn bit of padding.
Probably the tastiest ﬁtn ess program you’ll ever undertake: eating a monthly curry improves lung function by a PB-busting 10 per cent. In a study at the National University of Singapore, ex-smoke rs who indulged every four weeks were able to take deeper, more efﬁcient breaths. This is due to the antioxidants found in the spice turmeric, says study author Dr Ng Tze Pin.
“The short answer is no,” says strength coach Dr Joseph Lightfo ot. “Soreness is quite common and training ach ing muscles is a judgment call.” Start with a short warm-u p, including mobility work and stre tches, then assess how you feel. If your per formance is hampered, take it easy, but light training can speed up recovery, so it’s wor th a try.
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WORDS: ANNA SWARD; PHOTOGRAPHY: DAN MATTHEWS
H IG H-P E RF O R M AN C E N U T R I T IO N TO M A X I MIS E YO U R GA IN S
WHEY TO GO
Give the foods you love a musclebuilding makeover with MH ’s protein-powder-enhanced recipes
B R E AKFA ST BULK-UP MORNING PANCAKES
Clock up over 40 grams of protein before you leave the house IN G R E DIE N T S
2135 kJ (per
▪ 2 eggs This is your perfect excuse to eat pancakes every day. Beat all of ▪ 1½ scoops protein the ingredients together. When you’ve got a smooth batter, heat a powder (vanilla or non-stick pan on high and add half a teaspoon of coconut oil. chocolate) Spoon the mixture into the pan to make several small pancakes ▪ 2 tbsp coconut flour (they’re easier to ﬂip). Lower the heat a notch; once you see bubbles ▪ 50g oats appearing on the pancakes, ﬂip them over. Serve with honey, nut butter or ▪ 70ml milk fresh fruit for an energy spike that will send you to the gym ready to ﬂip your own PB.
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L U N C H CARB-LIGHT LUNCHTIME LOAF
Don’t leave your muscles at the mercy of Baker’s Delight. This high-protein bread will make the ultimate bulk-up lunch IN G R E DIE N T S
▪ 2 scoops whey powder ▪ 4 egg whites ▪ 2 cups rolled oats ▪ 1 tsp baking powder ▪ ½ scoop pea protein powder ▪ 1 tsp salt
This is cheaper and better for you than the empty carbs Mr Mighty White has to offer. Blend the ingredients until smooth and pour into a loaf tin. Bake at 165°C for 35 minutes.
Don’t open the oven while it’s baking or it won’t rise properly. When the time’s up, prick the bread with a knife. If it comes out clean, you’re good to go. If not, stick it back in the oven for another ﬁve minutes or so. When it’s cool, cut as much as you need and load it up with lean meat and salad for a protein-packed lunch that will put any storebought loaf to shame.
330 kJ (per serve)
S N A C K GUILT-FREE ENERGY BARS
If Willy Wonka was a powerlifter, this is the snack he’d be tucking into. Keep one in your bag for a fast pre-gym boost IN G R E DI E N T S
▪ 4 tbsp oat flour ▪ 2 tbsp cocoa powder ▪ 3 tbsp coconut flour ▪ ½ cup milk ▪ 1 scoop chocolate protein powder ▪ 60g dark chocolate
Once they’ve tasted these, your gym buddies will be begging you for more. Combine all the ingredients, except for the dark chocolate, and mix until you get a soft dough. Mould the mixture into small rectangles with your hands. If it’s too sticky, add a bit more coconut ﬂour.
Once your bars are shaped, break the chocolate into pieces and melt it in the microwave on a low setting for 30-second blasts. Dunk the bars into the melted chocolate and, once coated, transfer them to the fridge to set (about 20 minutes). How much you charge for them is up to you.
1090 kJ (per serve)
DIN N E R 10-MINUTE POWER PIZZA
Do the dirty on Domino’s and save over 3000 kilojoules on one of its meat pizzas. Plus, this will be ready faster than it’d take the delivery guy to arrive
Avoid the pitfalls of comfort food with these healthy 15-minute ﬁxes
IN G R E DIE N T S
▪ 1 whole egg ▪ 1 egg white ▪ 1 scoop unflavoured protein powder ▪ 1.5 cups oats ▪ 1 tbsp olive oil
Topping ▪ 3 tbsp tomato purée ▪ 3 mushrooms, sliced ▪ ½ ball buffalo mozzarella
Don’t think it’s possible to knock up a healthy pizza in 10 minutes? Well, start your stopwatch and we’ll prove you wrong. First, blend the base ingredients together. Warm a dry, non-stick pan over a medium heat and add the dough mixture. Fry it like a giant pancake for about ﬁve minutes.
As soon as your base is ﬁrm enough to hold its shape, remove it from the pan and add the toppings – starting with the tomato paste and ending with some torn chunks of mozzarella. Now grill the whole pizza until the cheese melts and the base starts to go golden and crispy. One pizza and 46g protein in 10 minutes ﬂat . . . no delivery charge.
Its carb and protein content battles muscle soreness
Its tryptophan will relax you, to help you sleep
1 pita, toasted Starch for energy stores.
Cook the noodles and mix with the stir-fried turkey. Add the other ingredients and fry.
1 can tuna, mixed with 4 tbsp full-fat yoghurt The proteins in both these foods feed your muscles. Cumin, coriander, chilli ﬂakes, tomatoes, onions and baby spinach All contain antioxidants, which reduce inﬂammation and muscle soreness.
Fish and chips
It maxes your B6 to reduce that hangover Want to avoid tomorrow’s headache? Fry the main ingredients in a little oil, then sprinkle with vinegar and a little salt.
1 sweet potato, peeled and thinly sliced It has a lower GI than white potato and is an ideal blood-sugar stabiliser after a few beers. Tuna steak There’s no better source of vitamin B6.
100g sliced turkey, 4 prawns, 1 scrambled egg, spring onions, soy and oyster sauces These trigger the “umami” taste receptor, which produces the happiness hormone serotonin and brings feelings of fullness. Egg noodles Carbs boost relaxing tryptophan in the brain.
Its carbs, protein and fat speed recovery Grill the steak then make into a sandwich with the other ingredients. 160g lean beef steak Quality protein and high in natural creatine.
2 doorstep slabs of wholemeal bread Slower-released carbs for prolonged refuelling. Tomato and BBQ sauce Both contain glucose, the most quickly absorbed carbohydrate, for a quick recoveryenhancing sugar hit.
Swiss cheese, Spanish onions
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YOUR WIDE-AWAKE FUEL Facing a late night at work? Prep this energy-packed salad from sports nutritionist Mitzi Dulan to keep you alert
½ AVOCADO, CHOPPED
This is packed with tyrosine (not to be confused with taurine, the stuff in energy drinks), an amino acid that makes up the “alertness” neurotransmitter norepinephrine.
1 TSP CINNAMON
This balances blood sugar, plus its smell has been found to increase alertness.
1 SWEET POTATO, ROASTED
Delivering hydrating potassium, plus ﬁlling ﬁbre and complex carbs, these potatoes deliver a steady supply of glucose to your tired cells.
2 TBSP GREEK YOGHURT
Going Greek gives you twice the protein of regular yoghurt with less sugar. Go for one that’s not bulked out with cream, though.
1 TSP HONEY
As well as energy and bee vitamins (sorry), studies show that honey helps regulate blood sugar, so you’ll be buzzing, not zzzing.
1 SALMON FILLET, GRILLED
The MH favourite is another good source of tyrosine, plus it delivers around 40 grams of ﬁlling protein to stabilise your blood sugar and stop you pillaging the vending machine.
2 SLICES WATERMELON, DICED
Boasting energy-boosting vitamin B1, potassium (an important electrolyte) and plenty of H2O, this fruit will counteract the fatiguing effects of dehydration.
1 BUNCH KALE, CHOPPED
This leafy green is full of iron, another key player in energy production. It also helps the supply of oxygen to your brain. Tip: tear bite-size pieces of kale from the stems and massage them gently in a bowl with a little lemon juice for a few minutes. This softens the leaves.
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HEART PROTECTOR These leggy molluscs are brimming with vitamins B6 and B12. Studies by Harvard Medical School found both nutrients reduce your levels of homocysteine – a key marker for heart disease. Ask for it to be grilled – no deep-fried calamari.
MUSCLE MAXIMISER Kilojoule-for-kilojoule, prawns contain more protein than chicken. They’re also high in vitamin D, which bolsters your levels of testosterone, a study at Graz Medical University found. Think barbecued with garlic and lemon, not dunked in mayonnaise.
ANABOLIC BOOSTER Pick up the snappy crustacea for its high zinc content and amp up the three most crucial anabolic hormones in your body: testosterone, growth hormone and somatomedin-C. Your efforts in the gym will be rewarded with bigger muscles.
THROW ANOTHER PRAWN ON THE BARBIE... And add these other seafood delights to boost your ﬁtness, up your sex drive and keep kilojoules in check
PROTEIN TRANSPORTER For men who can’t stomach sardines, here’s another way to maximise muscle growth. Scallops are full of the same fatty acids, which help with the transfer of protein for rebuilding ﬁbres. They’re also packed with blood pressure-slashing potassium.
SEX-DRIVE CHARGER Ordering a few of these on date night isn’t exactly subtle, but there’s science behind the cliché. Oysters are rich in rare amino acids (D-Asp and NMDA) that increase sex-hormone levels, reports the American Chemical Society. Down in one . . .
You can’t beat moules for a cutting-phase protein source: they’re low in fat and kilojoules, and pack in iodine, which boosts thyroid function. Their manganese will also temper spikes in blood sugar, keeping your energy levels even.
Grill or steam some clams in garlic and get a double hit of afternoon fatigue-ﬁghting nutrients. One serving provides your RDI of iron, low levels of which sap your energy. They’re also high in vitamin C, which studies have shown reduces work-related lethargy.
One portion dishes up two-thirds of your RDI of selenium, which research in the American Journal of Epidemiology found immediately improves cognition – meaning you’ll be able to nail those witty one-liners even faster than usual after a lobster for two.
MARTHA PAVLIDOU @ WEARESTUDIO33.COM
HEAVYWEIGHT NUTRITION Kiyonofuji Takeshi has been an elite sumo wrestler for an unprecedented 18 years. Here’s how he eats for earth-shattering size VITAL STATISTICS AGE:
47 (DOB: 11/02/66)
WORDS: RAY KLERCK; PHOTOGRAPHY: CORBIS
WORKING UP A THIRST Sumos train and live in highly regimented communal stables, and though it might seem like they’re free to do their bit to boost Cadbury’s share price, their coaches do try to control their diets. “Sumos wake up and train from 6am until 10am,” explains Takeshi. “We don’t eat or drink beforehand because dehydration promotes weight gain.” Take-home message: thirst can help you add size, but drink up to get lean. Skipping breakfast also hardwires your brain to seek out high-kilojoule foods later in the day, found research in the European Journal of Neuroscience. To work up a sumo-like appetite for kilojoules, sometimes you have go hungry. LET THE FEAST BEGIN Four hours is a long time to sport heavyweight hunger pangs, but sumos more than make up for the lost mouthfuls after training. “Wrestlers sit together to eat a traditional meal called chanko nabe,” says Takeshi. “This is a high-protein stew made of meat or ﬁsh boiled in a vegetable broth and eaten with rice.” Follow Takeshi’s 21,000-kilojoule-per-serve recipe for extreme bulking up.
or dashi ﬂakes 3 tsp soup stock d pork belly 500g thinly slice ke sa 3 tbsp eet rice wine) 2 tbsp mirin (sw paste 3 tbsp red miso paste iso m ite 3 tbsp wh 1 carrot, diced s, diced 2 white radishe ed 1 potato, dic 1 onion, diced cubed 400g ﬁrm tofu, lved mushrooms, ha 3 cups shiitake d an d re co e, ½ head cabbag ces cut into large pie ives 1-2 bunches ch odles white rice or no 4 cups steamed 2 eggs, beaten
r to 2.5 litres of wate What to do Bring add the stock, en th t, po ge the boil in a lar mer for mirin. Let it sim pork, sake and both miso lve so dis en th s, 30 minute of the pot. Add the rest pastes into the tes inu m e ﬁv cook for ingredients and t with the Ea n. fte so s gie or until the ve you can Serves six, but noodles or rice. to feed e ez fre d rtions an divide it into po . on er your hunger lat
HITTING THE METABOLISM BRAKES Unlike bodybuilders, most sumos only eat two main meals (of chanko nabe) every day: one in the morning and another in the evening. “After the morning meal we have a sleep to slow down our metabolisms and promote weight gain,” says Takeshi. To bulk up, you need to eat large meals less often, then chase them down with a nap. So easy you could do it in your sleep. Want to do the complete opposite? Research in Forum Nutrition found that small, frequent meals help you get lean. PICKING UP THE SNACK Coaches might control the wrestlers’ main meals, but its tough to keep a noose on their monstrous appetites. “After training, some sumos take carbohydrate-rich energy drinks, and between meals the young wrestlers will gorge on junk such as burgers and chips,” says Takeshi. “Traditionally, if we’re hungry we’ll go for beef bowls, which is a bowl of white rice topped with beef, onion and sweet sauce.” Rice is a fast-digesting carb, so this meal affords them room for more during the communal feast later in the day, while their coach is none the wiser.
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you are the power.
PREMIER. Thanks to a rotor that spins at up to 100,000 rpm, Seiko Kinetic converts your every movement into power, so no battery change is ever required. The Direct Drive system allows you to see the energy you put into the watch as you wind it. 30 day power reserve. With Kinetic Direct Drive, you are the power. seiko.com.au
EDITED BY LUKE BENEDICTUS
Skeleton watches expose all the moving parts within, so you can see exactly what makes them tick
Maurice Lacroix Le Chronographe Squelette Special Edition $22,200
Oris Artix $3300
RIGHT ON TIME BUYING A NEW WATCH CAN BE A DAUNTING PROSPECT, WITH A HYPNOTISING ARRAY OF OPTIONS AT VARYING PRICES. TIM BARBER, EDITOR OF 00/24 WATCHWORLD MAGAZINE, GUIDES YOU THROUGH YOUR PURCHASING PROCESS
PHOTOGRAPHY BY RICHARD MORTIMER
TAKE YOUR TIME
The decision to progress from owning a watch to owning a watch – one that ticks away thanks to weights, gears and cogs rather than quartz and a battery – can be one of those epochal, “son-you’re-anadult-now”, moments. And like purchasing a car, home or engagement ring, it’s something you’ll be living with for years to come. Be prepared to agonise.
Bulova Kirkwood Special Edition $2495
Do some research and ask sales experts plenty of questions. “Use the various online watch forums to familiarise yourself with different brands and their performance,” says Lydia Dalle Nogare, director of Deﬁne Watches. “Read the trade press for info and visit a specialised retailer to ﬁnd out about the options and intricacies of certain complications before deciding what is right for you.”
If this is your ﬁrst serious watch purchase, don’t be afraid to play it safe. “Many watch lovers, from ﬁrst-time buyers to serious collectors, value classical watches of high quality and good design,” points out Dalle Nogare. Classicism is in vogue and that plays into the hands of a ﬁrsttime buyer who wants a watch that won’t go out of fashion. “Let your own taste guide you, because a watch should ultimately be something you ﬁnd both functional and appealing,” she adds.
LOOK AFTER IT
You’re buying an intricately engineered object and as such it requires servicing. “As a general rule, get a mechanical watch serviced every 3-5 years to ensure the seals are in good condition and the movement is free of debris,” suggests Dalle Nogare.
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THE AXIS OF ACCEPTABILITY
SIZE MATTERS. BEFORE YOU INVEST IN YOUR NEXT WATCH, THERE ARE A COUPLE OF THINGS TO CONSIDER: THE SIZE OF YOUR FOREARMS AND THE DEPTH OF YOUR POCKETS
ACCEPTABLE SWISS-MADE WATCH
Slimmer watches have swung back into vogue. “A lot of large watches simply don’t sit well with suits and French cuffs,” says Yiah Chan, founder of watch blog horologium.com.au. “If you have narrow wrists, stick to sub-40-millimetre diameters.” Try brands like Jaegar-LeCoultre and Frédérique Constant – or go vintage. Frédérique Constant Slimline Moonphase $4500
VIP AREA WRISTBAND (WORN AT THE EVENT) CHARITY BRACELET
Metallic bracelets with links can trap and pull arm hairs. “It’s especially a problem in warmer weather when your wrist can expand due to the heat,” says Chan. Her alternative recommendation: a NATO fabric strap. “They’re inexpensive, comfortable and are an easy way to make your watch stand out.” Tudor Heritage Chrono Blue $4970
MUSIC FESTIVAL BRACELET (WORN AFTER THE EVENT) HOSPITAL ID
“Most big guys who work out a lot wouldn’t feel comfortable with a 36mm watch,” says Chan. “It can look out of proportion and awkward.” She recommends seeking out a bigger watch that measures upwards of 43mm in diameter. Brands that will suit you include U-Boat, Bell & Ross and TW Steel. TW Steel Grandeur Diver $825
TRY THIS FOR SIZE
To get a sense of the diameter that’s right for you, cut out the examples (they’re actual size) and measure them against your wrist
51mm Breitling Emergency II, $19,060
44mm Panerai Luminor Marina 8 Days, $7000
39mm TAG Heuer Monaco Calibre 11 Auto Chrono, $8995
WATCH YOUR BUDGET: FOLLOW THE FORMULA BELOW TO WORK OUT HOW MUCH YOU CAN AFFORD TO SPEND (MONTHLY INCOME – FIXED MONTHLY EXPENSES) X ∏* X (79.7** – YOUR AGE) YOUR AGE *∏ = 1.54
** Average life expectancy
OUTSTANDING CREDIT CARD DEBT***
***If you’re in negative territory, now may not be the time to buy a watch. For everyone else, keep reading.
LOOK SHARP, SOLDIER!
IT’S NOT JUST YOUR WRIST THAT SHOULD PASS MUSTER
A better shine 15 minutes Wipe the shoe clean, wet a cotton ball and add polish. For added shine, use a lighter to warm the polish in its tin. Apply it in small circular motions and buff to a high gloss with a clean cloth.
A taut bed 10 minutes Tuck the bottom corners 45° and fold the top sheet about a clipboard’s width down from the headboard. Many cadets run a pair of braces under the mattress to hold the sheet in place.
DESIGNED FOR AIR, LAND AND SEA, THESE MILITARY-INSPIRED WATCHES ARE FORMAL ENOUGH FOR THE WORKPLACE BUT STURDY ENOUGH FOR THE TOUGHEST DEPLOYMENT
TIMEX EXPEDITION CHRONO ALARM TIMER $129
Military maneouvres call for split-second accuracy. This boasts a 24-hour countdown timer, multiple alarms and two timezone settings.
VICTORINOX AIRBOSS MECHANICAL CHRONO
The Swiss Army logo attests to its toughness, but tone-on-tone sub-dials lend sophistication to this handsome chronograph with a mechanical selfwinding movement.
GLYCINE COMBAT SUB AUTO $1200
Whether you’re set for active duty or just another boardroom circlejerk, this classic dive watch offers a unidirectional bezel and 200m water resistance.
LUMINOX RECON POINT $475
Developed with the US Navy SEALs in mind, the case and bezel are made from carbon-reinforced polycarbonate and mineral crystal for extra durability.
IWC PILOT’S WATCH LOUIS VUITTON DOUBLE CHRONOGRAPH TAMBOUR $14,000 CHRONOGRAPH Designed to VOYAGEZ II $9250 resemble a cockpit altimeter, this 46mm chronograph includes functions that allow you to clock laps or intermediate times.
With a dial like a target, this chronograph features a tachometer that enables you to read the speed taken to cover one kilometre from 20km/h to 300km/h.
A crisp shirt 5 minutes Start your ironing with the collar. Do the underside ﬁrst, then move to the top. Next, create a sharp crease down the centre of the sleeves. Last, iron the body of the shirt from back to front.
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AT SOME POINT IN THE HISTORY OF TIME, WATCH FUNCTIONS WERE TERMED “COMPLICATIONS”. THE NAME IS APT, BECAUSE IF YOU UNDERSTAND THE ARCANE INNER WORKINGS OF A GRANDE COMPLICATION – A MECHANICAL WATCH WITH SEVERAL FUNCTIONS OVER AND ABOVE SIMPLY TELLING THE TIME – YOU’RE EITHER A FULLBLOWN WATCH BOFFIN OR YOU’VE GOT AN EMPTY BOTTLE OF SCOTCH IN YOUR HAND. HERE ARE HALF A DOZEN COMPLICATIONS EVERY WATCH LOVER SHOULD KNOW.
Probably the most mispronounced word in watchmaking, a tourbillon (it’s a “yonh” sound for the third syllable) is an archaic but still hugely revered system that counters the effects of gravity on a mechanical movement. The tourbillon was patented by Abraham-Louis Breguet in 1801 for use in pocket watches. Despite now being all but obsolete, a tourbillon pushes the price of a wristwatch sky high.
Sometimes referred to using the French term quantième perpetual or QP, a perpetual calendar watch can display the correct day, date, month and year without any need for adjustment at the end of the month – even in a leap year. IWC makes a QP that requires adjusting by only one day in 577.5 years, so make sure you’re wearing one when you’re cryogenically frozen.
A sort of poor man’s perpetual calendar, but nonetheless an impressive mechanical movement that takes into account month lengths but not leap years. An annual calendar needs adjusting once a year, which most of us should be able to live with.
A watch that can chime the time in hours, quarters and minutes via a tug on a lever on the side of its case. For example, at 12:59, the watch would ding 12 times for the hours, three for the quarters and 14 for the remaining minutes. A charmingly useless – but very high-end – complication. Unless you need to know the time in the middle of the night without turning the light on.
Watchy types like fancy French words such as rattrapante, but if you prefer, you can say “splitseconds chronograph” instead. The meaning is the same: a watch with two central stopwatch seconds hands that can time but ﬁnish at different times. Just like getting ready to go out for an evening with your missus.
THE ORIGINS OF TIME KNOW YOUR WATCH-MAKING VETERANS FROM YOUR NEW KIDS ON THE CLOCK
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B Ba um regu et e& Me rc i Lo er Ja ng eg i n er es Le Co Pa ul t te k P re hil ipp e Ca rt ier Om eg a Ti Of s ﬁc so ine t Pa ne r ai TA G He ue r B
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Ways to adjust to a new zone
Time travelling? No problem. Writer Michael Williams explains how he synchs with the sun – wherever it rises. “Everyone – including NASA – has jet-lag advice. I ﬂy 200,000+ kilometres a year and still go into a full day of meetings rested and ready.”
1 Plane time is
World timers are a big trend right now. They simultaneously display the time in multiple zones – normally 24 – but sometimes more. The mechanical calibres used in today’s world timers are descended from a genius watchmaker called Louis Cottier.
Nap as much as you can on board in both directions. Don’t try to eat bad food or watch bad movies. Sit by the window so seatmates don’t bother you. Use an eye mask and noise-cancelling headphones. Wheels up, eyes closed.
2 Drink up.
Stay hydrated. That means no alcohol, which will only make you dehydrated and groggy and rob you of relaxing sleep. You don’t want to land hungover without the bonus of having at least earned it with a wild night out.
3 Make the ﬁrst
day a work day.
Assume local time immediately and ﬁght to stay awake as long as you can. The longer you can make it, the easier the transition will be.
BALL Trainmaster Worldtime Chronograph $4800
Ball is a brand that’s deeply rooted in travel – its founder established a timekeeping inspection system on the ﬁrst US railroads. A watch for a man who’s deﬁnitely going places.
SOTHIS FORMULA GMT WORLD TIME
TISSOT HERITAGE NAVIGATOR
FRéDéRIQUE CONSTANT WORLDTIMER
BREITLING NAVITIMER WORLD
Swiss horological craftsmanship meets German technical design in Sothis chronographs. The oversized yellow dial offers easy visibility to the bleary-eyed, jet-lagged traveller.
From the 12-hour bezel to the multiplecity disc, this is a faithful revamp of the 1953 original. The main difference is the bigger dial that offers improved legibility – often a problem on world timers.
A cost-effective means of buying into golden glamour, the 43-millimetre goldplated case adds high-end appeal and shines out against the luxurious calfskin strap.
Over 50 years ago, this became the ultimate watch for ﬂight navigation, thanks to its built-in circular slide rule and full-function chronograph. Today, the revamped version is still ﬁrst class.
4 Step away from the bed.
If you’re in your hotel and it’s not close to nighttime, never sit on the bed. If you do, you’re done.
5 Return home right.
Force yourself onto your normal schedule. The longer you allow yourself to stay in another time zone, the longer you miss out on life at home. – Michael Williams is the founder of the men’s lifestyle blog A Continuous Lean
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thetick list Sinn U1 Tegimented $2500
Whether you’re fending off a shark attack or wrestling a giant squid, the same truth remains – your diving watch had better be tough. Luckily, this one is hewn from German submarine steel and specially treated for increased scratch resistance. The Bauhaus-inspired dial with its square hour markers adds style to substance.
Seiko Sportura Kinetic GMT $696
Are you a man of action? If so, then it makes sense to get a watch that’s powered by the movement of your own body (don’t worry if you’re not the ﬁdgety type – there’s also a six-month power reserve). Meanwhile, the GMT function makes this ideal for globetrotting types. Great functionality and jaw-dropping value.
Omega Seamaster Planet Ocean
Not just the choice of 007, this watch’s aquatic credentials are endorsed by Michael Phelps. But while it won’t guarantee you gold, you do get one of the most precise mechanical movements – the “Co-Axial” – and a titanium case engineered to microscopic tolerances. This will last forever and stay in fashion, making it a wise investment.
Oris Aquis Diver $2300
Oris says it makes “real watches for real people”: the pilot watches are used by pilots, the diving watches by divers. This solid Swiss automatic is good to a depth of 500 metres, an unnecessarily impressive level of performance that even the most serious scuba enthusiasts will ﬁnd reassuring.
GLYCINE Combat SUB automatic
MONSTERS OF THE DEEP A DIVE WATCH CAN SAVE YOUR LIFE AND YOUR LOOK
When you’re underwater with a ﬁnite amount of oxygen in your tank, a bezel – the rotating frame found on some sport watches – is more than a decorative touch. Divers know how to align the bezel’s arrow with the minute hand so they can easily see how long they’ve been underwater. Non-divers can use them to plot an exit point from a bad date, time dinner on the stove or discreetly monitor how long the boss’s excruciating PowerPoint presentation has gone on for. With a dive watch, you always know when you can come up for air.
In the Fifties, Glycine became famous for their “vacuum chronometers”, watches designed for long-term use under hostile conditions and renowned for incredible resistance to water and shocks. This classic dive watch continues that proud tradition. Coated with Super-LumiNova, the numerals are easily legible, no matter how deep you go.
Longines HydroConquest $1525
Today, Longines is primarily associated with elegant dress watches. But the Hydroconquest shows the brand’s more rugged side. Waterresistant to 300m, the watch boasts Super-LumiNova hour markers, plus scratch-resistant sapphire crystal glass. Visually, however, there’s no doubt about the standout feature: the ﬂaming-red rotating bezel.
EVERY SECOND COUNTS
BLUE IN THE FACE Whatever your budget or style, there’s a blue-dial watch for you
IF THERE JUST AREN’T ENOUGH HOURS IN THE DAY, USE OUR TIME MANAGEMENT TRICKS TO STEAL THEM BACK, THEN FIND A WATCH THAT WILL SHOW THE DIFFERENCE
ACTIVATE THE ALARM
Use a kitchen timer to instil mental discipline, says Oliver Burkeman, an author who distils self-help claptrap into practical advice. He recommends the famous Pomodoro Technique. “Set your timer for 25 minutes, then start working. When it rings, stop for ﬁve minutes. Repeat four times, then take a longer break. It’s an effective way to strengthen your self-discipline muscle.”
SWATCH DAILY FRIEND $95
Swatch may be famous for designs that celebrate fun creativity, but it can also play it straight with affordable timepieces that are appropriate everywhere, from work to the weekend.
HUGO BOSS HB1512777 $399
Even on a classic dress watch, a blue dial adds extra depth and stands out among its white-and-black-dial counterparts. This watch subtly shows how to incorporate colour into your look.
BAUME & MERCIER CLIFTON $5250
A subtle reworking of a Fifties model, the Clifton oozes understated elegance, the moonphase complication housed comfortably in the 43mm case. This isn’t a watch; it’s a timeless classic.
CALVIN KLEIN EXCEPTIONAL $375
Chronograph functions and dual time zones are all handy extras, but, aesthetically, less can be more. The allround minimalism draws attention to the statement position of the crown.
RADO HYPERCHROME AUTOMATIC $2325
The bezel on this stylish steel model is made with Ceramos, Rado’s pioneering form of high-tech ceramic that’s durable, lightweight and adjusts quickly to skin temperature.
thetick list 2
THINK OUTSIDE THE BOX
“Ofﬁce meetings waste unnecessary time because the widespread use of Outlook means they’re always set to 30 or 60 minutes,” says Graham Allcott, author of How To Be A Productivity Ninja. “Override this function and set them for 48 minutes instead and stick strictly to those times. Unorthodoxy leads to surprise – which leads to improved focus.”
TISSOT LE LOCLE AUTOMATIC SMALL SECOND $875
This blacked-out watch is powered by Tissot’s new 2825 movement, which allows for any counter – hour, minute, second – to be positioned anywhere on the face. Here it facilitates the small second hand at ﬁve o’clock.
FREDERIQUE CONSTANT SLIMLINE $3999
Jump on board the retro style trend with this clean, well-balanced face that could barely get more pared-down short of being unable to tell the time. Conclusive proof that “classic” doesn’t have to mean “stuffy”.
MONTBLANC TIMEWALKER CHRONOGRAPH $5740
Old meets new in this modern interpretation of a classic dress watch. Added character comes from the contemporary Arabic numerals used at the hour markers and a well-sized date window situated at 4:30.
raymond weil maestro $1850
With watches it’s the little details that make all the difference. This reﬁned silver dial gets added interest through a textured engraving technique known as “guilloché” and a ring of Roman numerals.
Claude Bernard Classic Gents Slim Line $250
Every man should have a simple dress watch in his armoury of timepieces. Launched in the Seventies with the slogan “Swiss luxury at affordable prices”, Claude Bernard delivers the goods without breaking the bank.
CLASSIC STYLE A quality dress watch will elevate your look
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HEIGH-HO SILVER A silver bracelet is a versatile choice for work and play
3 TO THE JOB
When he was four months overdue on his book My Life As An Experiment, author AJ Jacobs took experimental action. “I quite literally tied myself to my desk chair to rewire my brain to become more focused,” he says. Personal development trainer Sid Savara has a more practical suggestion: “Go into ‘airplane mode’. Clear the space around you and remove all distraction. Just like when you’re on a plane, take away access to your phone, the internet and email. Then all you can do is focus on the task at hand.”
TAG HEUER AQUARACER CALIBRE S 100 $2850
Nautical types will like the nifty function that measures the 10-minute countdown to the start of a regatta before automatically switching to chronograph so that you can time your actual race.
IWC INGENIEUR AUTOMATIC $6500
The late watchmaker Gérald Genta was a horological legend responsible for a series of iconic designs. Re-editions of most Genta watches are now wincingly expensive, making this anti-magnetic piece a comparative bargain.
DIOR CHIFFRE ROUGE A02 $6950
With its subtle red detailing, this is a true lounge lizard of a watch. The mechanical movement lends watchnerd credence, while the red push button adds a certain sporty edge.
CHANEL J12 CHROMATIC $7460
The addition of titanium to the case gives this watch an indecent lustre. This is a piece for a smartly turnedout man who is also well-travelled enough to ﬁnd the second time-zone hour hand useful.
RAYMOND WEIL FREELANCER AUTOMATIC CHRONOGRAPH $3950
Sure, you can admire the impeccably laid-out dial, the day/date function and automatic chronograph watch movement. But the clincher for us is the way the yellow second hand pops off the black face.
RADO D-STAR CHRONOGRAPH $2200 Made from platinum-coloured high-tech ceramic with a vertically elongated case, this is a seriously cool customer. The sleek looks receive functional back-up in the form of the chronograph counters and 60-hour power reserve.
Embrace the dark side – grey is the new black
DIVIDE AND CONQUER
Really important tasks, we tell ourselves, deserve undivided concentration – so they never get done. In truth, major projects won’t be any worse for being worked on in short bursts. “My favourite tonic for procrastination is what I call a ‘dash’ – a short burst of activity during which you force yourself to do nothing but work on the procrastinated item, even for as little as one minute,” says time-management specialist Merlin Mann (43folders.com). “By breaking a few tiny pebbles off of your perceived monolith, you’ve done the hard bit: you’ve started.”
Gc HOMME $1195
Since Guess Jeans founder Paul Marciano started luxury offshoot Gc in 1997, the watch brand has earned the lofty “Swissmade” tag and become a rock-solid entry-level brand for aspiring collectors.
MEISTERSINGER SINGULAR $3900
Meistersinger is a unique brand specialising in single-handed watches. In order to tell the time, you look at where the single hand is and read both the hour and the minute it is pointing to.
TW STEEL PILOT TW421 $475
TW Steel specialises in oversized watches that thankfully won’t cost the same as a small car. Measuring up at an imposing 48mm, the case is made from titanium then coated with scratchresistant PVD.
GUESS WIRED $499
You don’t necessarily have to spend thousands to get yourself a wellmade chronograph. This sporty Guess model with greyon-grey numerals comes in stainless steel with an eyecatching polished ﬁnish.
Claude Bernard Classic Gents Retrograde $550
Ever woken up so mentally discombobulated from last night that you don’t know what day it is? Help is at hand with this useful day sub-dial that balances the big date at six o’clock.
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MARK WEBBER CHALLENGE It may be his event, but there are no special favours for Mark Webber; he gets as down and dirty as everyone else.
Adrenaline Rush Testing mind and body to the limit, our writer DOMINIC CADDEN takes on The Swisse Mark Webber Tasmania Challenge, an adventure race snaking over hundreds of gruelling kilometres of the Apple Isle
A five-day, multi-stage adventure race, with teams navigating between checkpoints by mountain bike, kayak or foot. The race categories are elite pairs (pro and elite athletes) competing for $30,000 prize money, and enthusiast pairs and teams (teams of three, with only two racing at any one time). The course is 325-385km, depending on how lost you get or how many optional checkpoints you choose to pick up for time bonuses of 15-90 minutes each.
The event raises money for charities through the Mark Webber Foundation. The 2012 race benefitted the Save the Tasmanian Devil Fund and Whitelion youth assistance programs. This is a rare chance for amateur athletes to compete in a professionally run race alongside champion athletes from many sports.
The 2013 event takes place between November 27 and December 1. Guaranteed spots are already sold out, but there is a waiting list, if you want to try your luck. (markwebbertasmaniachallenge.com)
BAY OF FIRES
IT DIDN’T EVEN LOOK LIKE A WALKING TRACK, let alone a mountain-bike track. Somewhere underneath the grass that climbed up to our crossbars there was a wheel rut. When we weren’t stopping to climb over logs, low-slung branches slapped at our frazzled heads. Soon there was a pile-up of three teams – there might have been four; it was hard to see with the long grass – poring over maps and compasses (no GPS devices allowed). Back-tracking to a less “interesting” track proved to be a dead end. Of course it did – easy is not what this race is about. When Aussie F1 ace Mark Webber devised his own adventure race to indulge his passions for the Tasmanian wilderness and rugged pursuits, he made sure competitors would never be bored or sure what was around the next corner. For me, that started with only meeting my teammate the evening before the race. The guy I’d originally been set up with as part of a “media” team had decided I was too old, too slow and not taking the race seriously enough, so he formed a rival media team with another young journo. My new partner, Debbie Chambers, flew in from New Zealand with next to no warning or training, but a lot of experience competing around the world with Team Macpac, one of Australia’s top adventure racing teams. Debbie’s experience proved immediately useful when I asked her to check the set-up of my supplied bike. She rode it a short way, stopped, then walked it back. “Slight problem,” she said. “It can only go in a straight line because the front wheel hits the toe clips whenever the wheel turns.” In a race where you’re guaranteed to become tired, hungry, lost and emotional, it’s important to get along with your teammate. Fortunately, Debbie and I shared common goals. We just wanted to finish, have fun and avoid falling off too many mountains.
DELUSIONS OF ADEQUACY Filled with carbs and feeling far too conﬁdent in our ability, we scofed at the course’s initial stage, a run around Country Club Tasmania’s golf course, where the 16 checkpoints were sometimes coupled with triﬂing tasks such as push-ups, sit-ups, putting challenges and tennis serves. From there, a short run took us to the spectacular Cataract Gorge, where we piled three teams to a raft to hurtle downstream through some tricky whitewater. The raft ahead of us ﬂipped completely; another lost a couple of people, with one racer injuring himself when his foot got stuck between rocks. Luckily, we made it through unscathed. Next was a bike leg through a network of tracks and roads that looked like the lines on the palm of your hand. We ended up taking a “long-cut”, accidentally climbing a stony track over a mountain instead of the nice sealed road other racers took. It was near the top of the climb that I had a huge energy crash. I’d
already noticed that the other racers had mastered the art of eating and drinking while simultaneously running, riding a bike, talking, changing their shoes or reading a map. I’d need to learn to do the same. We made good time on the kayak leg up next – it was harder to get lost on Tasmania’s longest river, the South Esk – but the orienteering section that followed was trickier to navigate. By this stage, we’d learnt that ﬁnding a checkpoint marker was never going to be easy. If there was a bridge or jetty, it would be under it; if there was a rocky climb, it would be balanced on a ledge on the other side; once we even found a marker in someone’s backyard and another halfway down an abseiling wall in Cataract Gorge. Eyes and brain had to be fully charged at all times, since there was a three-hour penalty for missing or completing out of order any compulsory checkpoint. Despite our ﬁnish at the back of the pack after 67 checkpoints and nearly 11 hours of racing, we were proud we hadn’t missed any, unlike a lot of teams.
ASCENT INTO HELL No gentle start today, just a bike climb on a 21km gravel road that got ever steeper as we climbed the 1572 metres of Ben Lomond. With no cleats or toeclips and little cycling experience, I struggled. I thought it best not to look up and demoralise myself with the view of the zig-zag ascent still to come, but it was too hard to keep my eyes of the bizarre moonscape of the mountains. At the top there was 21km of scrabbling over rocky outcrops and running through alpine scrub, where my route was twice as long as Debbie’s because I didn’t have gaiters to crash through the knee-high thorns. I was gutless and slow on the bike descent that followed, sure I’d come a cropper in a pile of rocks, skin and blood. But we had an advantage in the next paddle leg. Taller, heavier teams were getting stuck on the bottom or hitting submerged trees, while we spun through the sporadic rapids and bounced of the grassy banks and overhanging trees just ﬁne. Until we arrived in a deserted Middle Earth landscape. Then paranoia
FROM TOP: the long and winding road to the top of Ben Lomond; Dominic faces another gruelling climb, but on foot; the rapids of Cataract Gorge proved testing for many of the teams; what goes up must come down – Dominic takes to two wheels.
NO V EMBER 2013
IT WAS TAKING ALL MY MENTAL ENERGY TO CONJURE UP ANY PHYSICAL ENERGY set in. Were we up the creek without a clue? Were those banjos I could hear? After the longest 11km ever, we ﬁnally had deliverance to the transition area for the ﬁnal stage – a mere short run over farmland. But after more than nine hours, the day still wasn’t quite over. We had to bring up all our concentration (and hope our carsick team host kept down her lunch) during a two-hour navigational rally-drive-come-hoon in a Renault Koleos 4WD on our way to our campsite at Ironhouse Point.
FROM TOP: Dominic “enjoys” a treasure hunt through the dunes; battling the brutal surf at Falmouth; even Mark Webber admitted to being anxious about competing in his own event.
THE HEAT IS ON Today, Mark Webber joined the race, ﬂying in from the Brazilian Grand Prix. “This is as nervous as I’ve been all year,” he said, before we began an 80km loop around the Scamander and St Mary’s regions. After a run along the squeaky white sands of Four Mile Beach, Debbie and I found ourselves able to jump and leap our way past other competitors over the massive boulders strewn along the coast. But exhilaration turned to anxiety when we reached the kayaks waiting for us at the mouth of Falmouth’s Henderson Lagoon. “They wouldn’t throw us into surf that big,” said Debbie, to my relief. But as we paddled hard against the incoming current, we saw that the crashing waves had the odd ﬂash of yellow in them. Kayaks were coming back at us, wrong way up and empty. Paddling through the surf until our shoulders burned, we made it out through the breakers and headed up the coast, making up places past
kayaks that were bailing out water or pussyfooting around to catch a wave into shore. We didn’t hesitate, diving into a wave and surﬁng into the mouth of the Scamander River, combining skill with our iron will to avoid cold water. Our high-ﬁve moment turned into a face-slapping afternoon when, well after the 19km paddle was over, we realised we should have landed on the beach at the mouth of the Scamander for a checkpoint. Debbie stopped just short of self-ﬂagellation only because of the soul-destroying 36km bike leg that followed, climbing 600m on dirt roads in searing heat. I was moving with the speed of treacle on asphalt and so I was happy to let Debbie redeem herself on the navigation, since it was taking all my mental energy to conjure up any physical energy. I’d never been so relieved to be of a bike, even if it meant trekking to St Patrick’s Head and hauling myself to the summit with a howling wind in my face (plus, the views up and down the coast made my jaw drop). I got the last bike leg over quickly, the pain in my undercarriage from all that earlier uphill grinding spurring me on. I hadn’t been the only one struggling. “Big Daz didn’t enjoy the mountain biking as much as I did,” Webber said about his teammate for the day, retired Ironman Darren Mercer. “He told me, ‘Mate, even my teeth are hurting’.”
STRENGTH PAYS OFF The previous day had taken its toll, with several competitors struck down with heatstroke or gastro
from dehydration. I felt recovered, albeit infertile. Elsewhere, injuries were setting in – knees, ankles, legs. Shoulder soreness was a common curse among the triathletes and MTB specialists, whose body shapes were modelled on garden stakes. Too bad the day involved 22km of paddling. We got of to a fast start, climbing and jumping the boulders connecting the brilliant white beaches and turquoise waters at The Gardens. We passed even more racers as we surfed our kayak 13km on a strong swell down the coast to Binalong Bay. Here, the day’s “mystery leg” – a section where instructions and maps were only provided on arrival – turned out to be “underwater orienteering”. No-one was quite sure what to wear for this, given uncertainty over the length of the leg and the depth and temperature of the water. I raced out to the ﬁrst underwater marker with a snorkel on and dived the 2-3m to the tokens. It was the closest I’d ever come to drowning. If I’d known the tokens were so easy to ﬁnd, I would have just used a mask, but this is all a big part of the race – knowing when to rush and when to slow down and think. We ran of through the bush along the coastline searching for ﬁendishly hidden checkpoints, before an MTB leg at Dora Point. By this stage, the biking was becoming more fun and technical and the planning for checkpoints more strategic, with tracks crisscrossing each other for a mix of optional and compulsory checkpoints that could be picked up in any order. The ferocious winds cut the ﬁnal kayak leg short, but once again there was a wild variation for the paddling leg. This time there were parts where we had to pull our kayaks across the sandbars, as we put our heads down into the wind.
SENSORY OVERLOAD Ever been to Hobart? That huge mountain peak looming over the city is where we started the day. There’s diferent weather up there on Mt Wellington: at 8am in summer it was a frigid 5˚C. But if I was sleepy an hour before, I was wired by the time I plummeted 700m in just 7km. Once we transitioned to the run, there remained a lot of mountain to go down. With legs still strong and uninjured, we were able to crash down through the forest and mountain streams past some of the more cautious competitors and pick up some optional
DRIVING checkpoints. We’d been buoyed by the previous day’s results, which showed we’d ﬁnished well up the places as other teams dropped away, so we were keen to ﬁnish strong. Next, we had the craziest MTB leg yet – single-track downhill that even experienced adventure racers said was as good as they’d ever ridden: hairpins, ramps, narrow tunnels and gaps between trees just wider than the handlebars. This time the exhaustion wasn’t physical, it was mental – my mind’s video card had been overloaded! We were still high up with views over Hobart as we began our urban orienteering through the town to the coast, trying to keep out of sight of other teams whose navigational strategy was to follow us. We kept it interesting by navigating by line of sight more than by map or road. Our cross-country route only hit an obstacle when we tried to cross through a school more fortiﬁed than the North-South Korean border. The ﬁnal kayak leg along the Derwent took us into Sullivan’s Cove, the historic heart of Hobart, jam-packed with boats, restaurants and the ﬁnish line. We’d placed higher than we had on any other day and overall we’d beaten the rival media team by 80 minutes. The race took me to places and enabled me to see things I’d never have found myself. And while it may have been a race, the real competition seemed to be to cram in as many variations, thrills, emotions, activities and mental challenges as possible. Only then do you know what you’re capable of – and that’s what I really call “winning”.
FROM TOP: the tough but visually rewarding landscape of The Gardens; Dominic and race partner Debbie are greeted by Mark Webber as they cross the finish line in Hobart.
GEAR MOXIE PERFORMANCE GAITERS Lightweight, comfortable and quick to put on, these gaiters provide enough coverage to ward off “envenomation” – a fancy term for snakebite – and stop thorns from ripping your shins to shreds. (Performance gaiters, $49; combined ankle gaiters and performance gaiters set, $70; moxiegear.com.au)
2XU RECOVERY COMPRESSION TIGHTS Squeeze into these within the first hour after training or a day’s racing and the graduated compression will improve blood circulation to help remove blood lactates for faster muscle repair, so you can come back for more next day. ($195; 2xu.com.au)
LEGEND SMALL FUSION PADDLE This paddle’s extreme lightness and small teardrop shape means that it thrives in windy conditions, fast-flowing rivers and long expedition routes. ($525; prokayaks.com.au)
The all-new Lexus IS 350, IS 250 sedans and the ﬁrst IS hybrid model ever – the IS 300h, combine cutting edge looks with dynamic performance to deliver an unrivalled driving experience. These new sedans feature eight model combinations and numerous Enhancement Packs to match your style and performance needs. IS 250 Sports Luxury model shown.
AREA51 NTR MAPBOARD Mounted to your bike’s handlebars with Velcro straps, this rotating mapboard keeps your maps and compass handy and secure as you ride. (From $129; area51.net.au)
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IN DECEMBER'S MH
HEALTHY FAST FOOD
MH goes in search of Australia’s best burgers, tacos, kebabs and pizzas, to serve up a recipe for instant gratification, minus the bad stuff.
There’s more to a strong set of abs than sit-ups and kilojoule counting. Follow our guide to exercise, nutrition and lifestyle cheats for beachworthy results.
Y D O B A M M Build an N THAT GIVES LA P Y D O -B LL FU A H IT W N STEP INTO THE OCTAGOITH (ALMOST) NONE OF THE PAIN YOU ALL THE GAINS W
It’s not every day that a vehicle makes you feel this way. The all-new Lexus IS 350, IS 300h and IS 250 sedans, available as F Sport models, are designed to quicken your pulse and turn heads. With aggressive body design and razor sharp handling, F Sport models are instantly recognisable and will take your breath away.
SPOOKY POOKA @ DEBUT ART, CHARLIE SURBEY
IS 350 F Sport model shown.
ON SALE NOVEMBER 11 PLUS SEX WITH THE EX
Would you? Should you? Our man set out to hook up with as many of his former partners as he could track down, in an effort to learn whether it’s a fantasy best left alone.
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NO V EMBER 2013
RUBICON TRAIL, CALIFORNIA
A white-faced Bruce discovers just how tough the trail is – on man as well as vehicle.
Use the netpage app to see Bruce take on the brutal Rubicon Trail.
Rocky Roads Ahead Our Wrangler lurched sideways at a crazy angle as its right front wheel clawed up and over a metre-high boulder. From my position behind the wheel, I glanced anxiously across – no, up – at my co-driver, as he half-sat, half-hung above me. To my left, the granite trail surface was close enough to reach out and touch. Just beyond that, a steep scree slope plunged away uninterrupted for more than a hundred metres to the valley ﬂoor. The previous evening we’d tried to get Jeep ofcials to explain just how challenging this famed 19-kilometre track through California’s Sierra Nevada Mountains could be. Not wanting to spoil our fun – or perhaps not wanting to scare us of – they were somewhat evasive. The only real clue came from Jeep Wrangler chief engineer Jim Repp, as he alluded to the part of the trail known as Cadillac Hill: “Oh, you’ll pucker goin’ down and you’ll pucker comin’ back up,” he chuckled. As the Wrangler’s rear wheel scrabbled back down to earth and we achieved some semblance of horizontality, I looked over to see Jim standing trailside, grinning broadly, enjoying his vehicle’s exploits almost as much as the sheet-white expression on my face. First traversed by vehicles in 1953, the Rubicon Trail was originally a link between communities in California’s gold country and the spectacular Lake Tahoe. While the gold may be gone and today there are far more prosaic sealed roads into that area, this torturous, twisted link of dirt and granite is now ﬁrmly established as a mecca for of-road enthusiasts from around the world.
America’s Rubicon Trail should be on every off-roader’s bucket list
It’s also synonymous with the Jeep brand. It was Jeeps that made that ﬁrst successful journey in 1953. For four decades the company’s engineering division has been using the trail as a test and development facility, and their most of-road-capable production vehicle yet, the Wrangler Rubicon, bears its name. MH was tackling the Rubicon in the vehicle’s 10th Anniversary Edition, complete with increased ride height, special of-road tyres, steel bumpers front and back, and rock rails along its ﬂanks. Still, given the severity of the trail, standard production vehicles are a rare sight. Instead, you get a variety of heavily modiﬁed vehicles, all the way from jacked-up 4WDs right through to junior monster trucks. Sitting in one of the latter at the Lake Tahoe trailhead, a goatee’d, blue-singleted good ol’ boy chewed as our convoy took of: “Purfett way to wreck a bunch o’ new vee-hicles!” Sadly, he wasn’t there when we returned, all vee-hicles very much intact, a day later. Though the Rubicon is one of the world’s hardest of-road routes, you can still tackle it with no previous of-road experience. Our journey was overseen by 4WD tour specialist company Jeep Jamboree, which will ofer Rubicon trips to the Australian market for the ﬁrst time next year. Their yellow-T-shirted trail angels were stationed at every major obstacle to help guide us through. They also set up camp down in the valley, complete with a grizzled pianist on baby grand, solar-heated showers and a steak worth dying for. Handy, because on Cadillac Hill, that’s exactly what I thought I was going to do. – Bruce Ritchie
If America had a gold rush in the 1900s, it’s undergoing an amber rush today. One of its pioneers is the area’s Sierra Nevada Brewing Company, whose Pale Ale is a hoppy, fullflavoured beer weighing in at 5.6 per cent. A good choice for calming frayed trail nerves. If you’re new to driving off-road, take this tip from former 4x4 Australia editor Justin Walker: “When you drive on the road, you hold the steering wheel by wrapping your thumbs around it; do this off road and you risk injury. The force generated by the impact of your tyres hitting a sizeable rock or pothole can cause your steering wheel to whip around very quickly, with the potential for its spokes to catch your thumbs and jar or dislocate them. Keep your thumbs pointing up and on top of the wheel.” The Trail is passable from July to September only and open to anyone. Unless you're a hardcore off-roader, MH strongly suggests a guided tour. Bob Muller, of Brisbane’s Leo Muller Motors, has joined forces with Jeep Jamboree USA to develop Global Jamboree, which allows Australians to fly over and experience the Rubicon Trail in a Jeep Wrangler. The first trip is in July 2014. Cost (inc. return economy airfare) is about $7000 per person. ( globaljamboree.com.au/event/ rubicon-trail-california-usa)
RUBICON BAY LOON LAKE
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The all-new Lexus IS 300h delivers uncompromising luxury and high-end performance. A combined power output of 164kW is the result of an advanced Atkinson Cycle petrol engine working with a high output 650-volt electric motor to create an acceleration response second to none. IS 300h F Sport model shown.
MARIA URSO Assistant Director, Global Marketing BURCU ACARLAR International Business Development Coordinator MOIRA O’NEILL Financial Analyst
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THE INSTANT EXPERT
Man’s Biggest Fears
ORIGIN You’re born with a perception of height but not a phobia of it. “The fear is probably socially transmitted,” says Leonhard. However, people whose visual perception is of – that is, they tend to overestimate distances – may be more likely to latch on to that fear, a California State University study suggests. OVERCOME IT Start by looking out of a second-storey window – then a third, a fourth, and so on. When you’re ready, progress to balconies.
Man’s Biggest Fears
What is fear?
It’s nothing to be afraid of; it’s just your brain, anticipating. “Fear has more to do with apprehension than with an actual threat,” says psychologist Dr Christoph Leonhard. Healthy alarm lasts a moment; inordinate anxiety can spiral into a chronic disability.
ORIGIN This one’s probably in your DNA: ancestors with a strong fear of dangerous animals were more likely to survive, says Zinbarg. OVERCOME IT Repeated exposure helps, but take it easy at ﬁrst. Start by watching videos (try nationalgeographic.com). Then visit a zoo to look at a real snake – and eventually visit a pet shop to touch one, says Zinbarg.
Man’s Biggest Fears
27% PHYSICAL INJURIES
FAILURE This isn’t a true fear in the physical sense. “You don’t experience the full-blown ﬁght-or-ﬂight response,” says Leonhard. But the mental reaction is the same: you exaggerate the threat and underestimate your ability to cope. Scientists at Leeds Metropolitan University linked fear of failure to “socially prescribed” – but not personal – perfectionism. So instead of worrying about judgment, focus on setting lofty standards for yourself.
Y A H O O 7. C O M . A U / M E N S H E A LT H
Fear DECODE THE SITUATIONS THAT BRING YOU OUT IN A COLD SWEAT
Beat invisible fears
Man’s Biggest Fears
11 INJECTIONS %
ORIGIN Most people with injection phobias have a history of passing out, a French study at the University of Montpellier found. In the case of drawing blood, they may come to fear fainting, says anxiety specialist Dr Richard Zinbarg. Blame a “biphasic cardiac response”: your BP shoots up, then drops when you see blood, predisposing you to passing out. OVERCOME IT Getting pricked? Press your thighs into the chair until your face ﬂushes. “That’s a sign you’re pumping more blood,” says Zinbarg. “By counteracting the BP drop, you prevent fainting.”
21% DENTAL TREATMENT
(BUT REAL) FEARS
tBLENNOPHOBIA Slime or mucus tSARMASSOPHOBIA Foreplay tPOGONOPHOBIA Beards tEUPHOBIA Hearing good news tNOMOPHOBIA Being away from your mobile phone
DEATH There’s the existential fear (“My life will end”), and then the immediate fear (“I’m dying!”). Depleted willpower may be behind both because it hinders your ability to ﬁght negativity, reports Florida State University. “Think about something important to you,” says Dr Brandon Schmeichel, assistant professor of psychology at Texas A&M University. “This has been shown to reduce preoccupation with mortality.”
WORDS: LAURA ROBERSON; ILLUSTRATION: CHRIS ANDREW MAN'S BIGGEST FEARS: EUROPEAN JOURAL OF ORAL SCIENCES
Beat invisible fears
Man’s Biggest Fears
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