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TARTER’ UID 7

NRL STAR & FITNESS GUR

O BACK TO BASICS WITH LASSIC K

OWHE BUILTTHI BODY

ETHIN YOU FLUI NTAK

SIX-PACK MYTHS EVAM OUR AB ROUTIN

PICE U YOUR SEX LIF

2018

sfitnessmagazine.com.au


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62 Smart advice to boost your results.

may 46 Can you tackle the Toughest Mudder?

85 Fluid intelligence.

Breakthroughs 17 Bugs on board Is surfing bad for you?

38 Junk food swaps

50 Ride like a pro

Don’t give up on your favourites – tweak them.

Tips from a Tour de France champion.

40 Lift your game

52 Be your own food coach

18 Weight loss

Master Crow Pose.

Low-fat vs. low-carb. Which one works best?

42 Grass is greener

Can’t afford a pro? Do it yourself.

20 Mind

How to choose the best quality beef.

54 Grooming

How running can help you work through stress.

44 Mix it up

22 Health Cycling won’t hurt your dangly bits.

24 Sex The number one sexdrive killer for men.

26 Fitness Boost your heart rate with heavy metal.

28 Nutrition Build a breakfast of champions.

Game Changers 33 Body power Master body-weight moves to build muscle.

36 Energy boosters Top products to boost your performance.

Expert tips to get you ready for date night.

Beer-infused whiskey? Bring it on.

46 Success The creator of Tough Mudder on innovation.

48 Six-pack myths How to reignite your abs routine.

42 BETTER BEEF. Features 56 In a good place

79 Stiffed!

From NRL star to wellness ambassador, Dan Conn has come full circle.

Why can’t Aussie men get Viagra from their pharmacist?

62 30 muscle tips

85 Calorie overspill

The cutting edge research that will let you upgrade to a leaner, stronger body.

Whether your glass is half-empty or full doesn’t matter so much as what’s in it. Time to fix your drinks.

70 Riding high So you want to ride a motorbike? Here’s what you need to know before you even start.

92 Ditch the detox If you want to lose fat fast, “quick-fix” diets are the worst thing you can do.


may

38 Tasty junk food swaps.

70 Stay safe on your bike.

33 Body weight work for gains.

The Body Book

Regulars

100 Lift to the max

10 View from the top

Do this four-week plan to lift more weight than ever before.

12 Training diary

111 Six-pack solution Turn your two-pack into an impressive set of tight and sculpted abs.

14 Hot shot 126 Scoreboard

ON THE COVER

129 Subscriptions

Dan Conn BENITO MARTIN

114 Back to flat Want to lose the spare tyre on your stomach? Put a bar on your back.

119 Home sweat home Build a brand-new body by going back to classic kit.

56 COVER GUY WORKOUT.


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V IE W FRO M T HE T O P

Don’t go there

I

t’s bloody hard staying fit, lean and healthy. It takes a fair amount of time and money. There’s workout gear, gym memberships, good organic produce, time spent preparing meals... and let’s not forget the many hours training. It takes real commitment to keep up an active, healthy lifestyle. But what are your options? Let it all go? Start scoffing pizza and beer, forgo training for whatever shit reality show is on that night?

SUBSCRIBE TO MEN’S FITNESS LIFT MORE WEIGHT TH

EVER BEFORE

MOTORBIKE STARTER’S GUIDE P70

NRL STAR & FITNESS GURU

N BUILTTHI BODY

GO BACK TO BASICS WITH CLASSIC KIT

SIX-PACK MYTHS

DRINK SMART

REVAMP UR ABS ROUTINE

K RETHINK YOUR FLUID INTAKE

THE H TRUTH ABOUT VIAGRA DITCH THE

SPICE UP YOUR SEX LIFE

I did this a few months back. I just said, screw it I’m taking a month off. I’m done with the 5am starts, with ordering salmon and soda water at restaurants, with watching my friends get pissed while I was designated driver. So I hung up my runners and said, “Let the [hot] chips fall where they may.”

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Well, they mostly fell around my gut. Besides a bigger waistline, I got crankier, so my long-suffering wife told me. I was unmotivated and before long a little depressed. And let me warn you, it’s a slippery slope. A planned month of slothfulness turned into three, then four. More clothes were being banished to the too-tight drawer and things started to go south all over the place. I was less comfortable in my own skin and lacked confidence. I started to make bad decisions.

ph: 02 9439 1955 mensfitness magazine.com.au

I eventually pulled out of the nosedive and got back on track. But I learned a valuable lesson: it is bloody hard staying fit, lean and healthy. But it’s well worth it. Stay strong.

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

Follow me on twitter @toddfcole

Check us out on Facebook: Australian Men’s Fitness

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

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

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’ EDITORIAL Editor Todd Cole todd@mensfitnessmagazine.com.au Associate Editor Alison Turner alison@mensfitnessmagazine.com.au Sub Editor Cameron Murray

ART Art Director Tania Simanowsky taniasdesign@optusnet.com.au

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

PUBLISHERS Todd Cole, Ian Brooks ADVERTISING Commercial Director Tim Fernandes tim@mensfitnessmagazine.com.au; 0405 983 707 ODYSSEUS PUBLISHING PTY LIMITED ABN 39 122 001 665 Level 2, 174 Willoughby Road, Crows Nest, NSW 2065 PO Box 81, St Leonards, NSW 1590 Tel: (02) 9439 1955 / Fax: (02) 9439 1977 www.mensfitnessmagazine.com.au Men’s Fitness is published 12 times a year. Printed by Offset Alpine. Australian and New Zealand distribution by Gordon & Gotch. Copyright © 2018 Odysseus Publishing Pty Ltd and Weider Publications, LLC. Australian Men’s Fitness is published under licence from Weider Publications, LLC. All rights reserved. Reprinted with permission. No part of this publication may be reproduced, translated or converted into machine-readable form or language without the written consent of the publisher. Men’s Fitness is a trademark of Weider Publications, LLC and is used under licence from Weider Publications, LLC and may not be used or reproduced without permission from Weider Publications, LLC. Articles express the opinions of the authors and are not necessarily those of the Publisher, Editor or Odysseus Publishing Pty Limited. ISSN 1836-0114.

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

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

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


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Training diary

2

3

RUNS

May 19-20 Great Ocean Road Running Festival Where: Lorne and Apollo Bay, Vic What: test your mettle at one of the most scenic seascapes in Oz. Distances start at 1.5km for kids and top out at 60km for the ultra. More info: greatocean roadrunfest.com.au

June 30-July 1 Gold Coast Marathon Where: Gold Coast, Qld What: the Gold Coast Marathon is famous for its flat, fast and scenic course located alongside the city’s worldrenowned surf beaches and broadwater. More info: goldcoast marathon.com.au

July 28 Australian Outback Marathon Where: Yulara, NT What: a full marathon, half marathon, 11km and 6km. Most of the course is on unsealed roads complete with Australia’s famed “red earth” underfoot. More info: australian outbackmarathon.com

RIDES

May 6-21 Outback Odyssey Where: Adelaide to Blinman, SA What: an amazing mountain bike ride through the Australian outback over a huge 900km, including the entirety of the famous Mawson Trail. Truly epic. More info: bikesa.asn.au

June 1-3 Ride for Russ Where: Woodgate to Maroochydore, Qld What: a 350km ride that will provide a challenge of endurance both physically and mentally while raising funds for police charity Blue Hope. More info: atlasmultisports. com.au/ride-for-russ

July 20-22 Velothon Sunshine Coast Where: Mooloolaba, Qld What: choose from a one-day ride of either 90km or 152km around the Noosa Hinterland, or a three-day ride consisting of 110km, 90km and 155km stages. More info: velothon sunshinecoast.com.au

TRIATHLONS

MONTHS AWAY

May 12-14 Ultraman Australia Where: Noosa Heads, Qld What: this mother of all races features a 10km swim, 421.1km bike ride and 84.3km run, starting and finishing at Noosa Heads beach. More info: ultramanoz.com.au

June 10 Ironman 70.3 Where: Cairns, Qld What: from the Great Barrier Reef to the lush rainforest, this memorable course will take you through a scenic route featuring warm tropical waters and stunning coastal views. More info: ap.ironman.com

July, TBC Sydney Duathlon Where: Olympic Park, Sydney What: no swimming! This run/ride/run event features two distances: the “Enticer” — 2km/10km/1km and the “Sprint” – 5km/ 19.5km/2.5km. More info: elite energy.com.au

SWIMS

MONTHS AWAY

May 12 Island Charity Swim Where: Sunshine Coast, Qld What: a challenging 11km swim from Mudjimba Beach around Mudjimba Island to Mooloolaba Beach. More info: islandcharityswim. com.au

June 24 Spirited Away Winter Solstice Swim Where: St Kilda, Vic What: 300m, 500m and 1.2km ocean swims around the buoys at Melbourne’s iconic St Kilda Beach. More info: oceanfit.com.au

July 21 North Shore Swim Series Where: Hawaii, US What: the fourth event in the series, this 3km course starts at Laniakea Beach swimming in the direction of Haleiwa town and ending at Pua’ena Point surf break. More info: north shoreswimseries.com

ADVENTURE

1

MONTH AWAY

May 19-20 Tough Mudder Where: Woodford, Qld What: experience the rush of Tough Mudder’s exciting new 2018 course, which will be a total change-up on 2017 with thousands of first-timers and legionnaires alike. More info: toughmudder.com.au

June 2 Kalbarri Gorge Adventure Run Where: Kalbarri, WA What: an adventurous run through the Kalbarri National Park, taking in the ZBEND and running through the Gorge. It even includes an abseil and a few swims across pools. More info: adventurethon.com.au

July 7 Southwest Mudfest Where: Margaret River, WA What: try the “Dirty Dozen” – a 12km long course; the “Mud Mayhem” – a 5km short course; or the “Muddy Paws Challenge” – where you and your pooch race together. More info: mudfest wa.com.au

Got an event in your state that MF readers can train for in 2018? Email details to alison@mensfitnessmagazine.com.au with a couple of good action photos. 12

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Hot shot

MEN’S FITNESS

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Raise the roof

Photographer: Christian Ponde a/Red Bu

Content Poo

Known as the “mother of hard enduro”, the Motul Roof of Africa is an offroad motorcycle rally held annually in Lesotho – an enclaved country in southern Africa, completely surrounded by South Africa. The event was first held in 1967 when Bob Phillips, a roads engineer working in Lesotho, approached the Sports Car Club in Johannesburg and asked them if they would like to run a race over the worst road in the world that he had just finished building. Talk about confidence in your work... The race has gone ahead every year since, except for 1998 due to riots. Here, South African enduro biker Kirsten Landman performs during Day 2 at the Motul Roof of Africa 2016 in Maseru, Lesotho.

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MEN’S FITNESS

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Hard-hitting news from the cutting edge of modern researc

Breakthroughs Bugs on board

Surfers are three times more likely to have antibioticresistant E. coli in their guts.

Surfing is a fantastic strength and conditioning workout, and it’s also a great way to combat stress. But what you’re ingesting while you’re out there might not be doing you so many favours. Researchers from the University of Exeter in the UK compared poo samples from surfers and non-surfers and found that surfers were three times more likely to have antibiotic-resistant E. coli in their guts than non-surfers. “Antimicrobial resistance has been globally recognised as one of the greatest health challenges of our time, and there is now an increasing focus on how resistance can be spread through our natural environments,” says Dr Anne Leonard, who led the study. “We need to know more about how humans are exposed to these bacteria and how they colonise our guts.” If you’re worried, try to avoid going for a surf right after heavy rainfall, and check your state or territory environment department’s website for daily pollution forecasts.

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Weight loss Breakthroughs

Does this distract you? Almost certainly. You should keep the doughnut tray away from your desk area because, according to 2017 research from Johns Hopkins University in the US, junk food is twice as distracting as the healthy stuff. When volunteers were shown carrots and apples or non-food imagery during complicated tasks, they slowed down, but high-calorie, high-fat foodstuffs saw double the damage. Eating a fun-sized snack bar before testing eliminated the effect (though that’s not helpful for dieters). Other studies suggest you’ll eat more when food’s in view – so nab the desk away from the vending machine.

Walk off the wobble ■ For some people looking to drop a significant amount of weight, strapping on a pair of running shoes may not be an option. If a run hurts too much, try burning calories by walking. Indoors If you decide to join a gym, commit to walking three to five days per week for 20 minutes per session. Once that’s easy, step it up. Think in tens –

a 10 percent increase in the amount of time you’re walking or a 10 percent increase in your incline or speed. To keep from getting bored, set goals. If it usually takes you 10 minutes to cover a kilometre, aim for nine minutes next time. Outdoors If you’d rather start outside, you should still plan on walking three to five days per week for at least 20

WEIGHT DEBATE minutes. Begin at your regular pace. When you’re ready to go harder, look for a marker (a telegraph pole or a stop sign) 40 metres ahead of you and walk as fast as you can until you hit it. Then return to your regular speed. Repeat every couple of minutes so you can slowly build up your conditioning level. Basically, it’s beginner level interval training. Your goal Keep walking regularly until you can clear 5km in less than 60 minutes. Once you can do that, you should be ready to move on to running. Marjorie was unaware she had forgotten her pants again.

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Sobering news for those on either side of the fierce low fat vs. low carb debate: neither option is superior. Cutting either carbs or fats shaves off excess weight in about the same proportion, according to a study from the Stanford University School of Medicine, US. What’s more, the study looked at whether insulin levels or a specific genotype pattern could predict an individual’s success on either diet. The answer, in both cases, was no.

Pulp fiction ■ Did you know that a glass of fruit juice contains as much sugar as a can of Coke or a bar of chocolate? Or that drinking your five-a-day in a fruit smoothie can increase your risk of gaining body fat, rather than reducing it? See, many of the essential nutrients

that make fruit so good for you, such as fibre, are found in the peel, pulp and core, which are all discarded in the juicing process. People who eat whole pieces of fruit are less likely to get obesity-related type 2 diabetes, while drinking fruit juice puts you at an increased risk, according to research from the British Medical Association. If you do whizz up a batch of juice, leave the skin and pulp in (and the lid on).

To get the most nutrients, eat your fruit whole and skip the juice.


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Mind

Breakthroughs

Run through hard times

Take 10 to upgrade your brain ■ Feeling the Tuesday morning fog? A brisk stroll around the block should get your brain back online, according to research from Western University in Canada. Researchers found that a 10-minute burst of activity

20

MEN’S FITNESS

increased brain power in volunteers tackling tasks that required problem solving and focus. Those who did short, moderatepace bike sprints showed more accurate responses and faster reactions than those who just sat and read. The researchers recommended exercise for anyone about to do something “cognitively demanding” – so tell the boss it’s for their benefit that you need to nick out of the office for a bit to get the blood flowing and the brain recharged before that painful sales meeting.

M AY 2 0 1 8

If your inclination when life gets stressful is to take a break from training, think again: it’s the perfect time to concentrate on putting one foot in front of the other. That’s the conclusion of new research published in the journal Health Psychology, which found that staying active during family crises, relationship problems and periods of work stress can help you survive the stressors and come out the other side in better mental and physical health. Among the volunteers who took part, those who exercised on the same day as unpleasant situations occurred were both less affected by them in the moment and less likely to suffer from the long-term effects of spiking blood pressure and stress hormones. Whatever goes wrong, keep on running.

DARLING, IT HURTS

When you get a headache, you can pop a painkiller, but what about heartache? Well, it turns out that good old ibuprofen or paracetamol can help with emotional pain, too. If you’re a woman, that is. Researchers from the University of California, US, found that women who took painkillers reported less heartache from emotionally painful experiences than those who took a placebo. Oddly enough, the opposite was found in men, where emotions appeared to be heightened by taking the pills.

Mood food ■ People who eat vegies, fruit and whole grains may have lower rates of depression over time, says a study from the American Academy of Neurology, which found that people who adhered to the Dietary Approaches to Stop Hypertension (DASH) diet were less likely to develop depression than people who didn’t follow the diet. The DASH diet recommends lots of fruit and veg and low-fat dairy and limits sugary foods and those high in

More fruit and vegies mean less chance of depression.

saturated fats. So stick to DASH and you won’t just keep the blues at bay – you’ll also reduce risk of stroke, which is a pretty cheery thought in itself.

So happy to eat you.


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Health

Breakthroughs

Take a fresh approach to heart health Citrus fruits are usually celebrated for their vitamin C content but they may have an even more powerful health benefit. A study published in the journal ARYA Atherosclerosis found that lime juice can help prevent atherosclerosis, which is the build-up of plaque in arteries that is associated with increased heart attack risk. The study leaders said more research was needed to identify exactly why, but they put the effect down to flavonoid compounds found in the fruit. Our serving suggestion: squeeze a fresh lime into a glass of soda water with plenty of ice. We couldn’t possibly comment on whether or not you should add a shot of vodka.

Bollocks to this ■ Love to ride your bike but worried about what those hours in the saddle are doing to your crown jewels? Fear not – a new report in The Journal of Urology has revealed that neither recreational nor intense cycling appear to have a negative impact on men’s sexual and

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MEN’S FITNESS

SWEET POISON urinary function. And because cycling is a low-impact activity that offers such great cardiovascular benefits, you’d really be a numbnuts if you didn’t give it a red-hot go.

Cycling does not have a negative impact on your dangly bits.

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Drinking even one sugary soft drink a day can increase your risk of cancer, according to researchers from Cancer Council Victoria and the University of Melbourne. And this is the case whether you’re overweight or not – while obesity greatly increases the risk of developing a host of different cancers, regular consumption of sugary drinks still increases your risk of getting cancer even if you’re a lean Dean. And the more sugary drinks you consume, the greater your risk.

Lose the booze… ■ … Or potentially lose your marbles. Alcohol abuse is the most important preventable risk factor for the onset of all types of dementia, especially early-onset dementia. So says a nationwide observational study of more than one million I don’t remember how I got here.

adults diagnosed with dementia in France, published in The Lancet Public Health journal. Of the 57,000 cases of early-onset dementia (before the age of 65), the majority (57 percent) were related to chronic heavy drinking. The World Health Organisation defines chronic heavy drinking as consuming more than 60g pure alcohol on average per day for men (4-5 standard drinks) and 40g (about 3 standard drinks) per day for women. Makes those nightly after-work beers look a little less innocent.


Sex

Breakthroughs Here, honey, try this...

Yoghurt for balls Red Bull might give you wings, but yoghurt gives you bigger ’nads. In a study at the Massachusetts Institute of Technology, US, male mice that ate a diet supplemented with yoghurt grew larger testicles. The change was dramatic enough to give them a distinctive “mouse swagger” as they compensated for their greater endowment. At the end of the study, the testicles of the mice that ate yoghurt were 5 percent heavier than mice that ate a standard diet, and 15 percent heavier than mice that ate junk food. Weighing mouse balls? Sounds like an interesting day at the office.

Soft service

YO LIKE A PRO

■ It’s easy to tell when your partner is happy, and you sure as hell know when they’re mad. But what about when they’re sad? According to new research from Southern Methodist University, US, couples do poorly when it comes to knowing when their partner is sad, lonely or feeling down. Missing these less intense or “soft” emotional changes means couples may be failing to identify

some important emotional clues. “Failing to pick up on negative feelings one or two days is not a big deal,” says family psychologist Chrystyna D. Kouros, lead author of the study. “But if this accumulates, down the road it could become a problem. It’s these missed opportunities to be offering support or talking it out that can compound over time to negatively affect a relationship.”

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MEN’S FITNESS

Want bigger balls but don’t feel like your yoghurt is giving you enough of a protein punch to be worth the calories? Problem solved: YoPRO is created using a traditional yoghurtmaking process, straining more than three cups of fresh milk to create one cup of YoPRO. This process increases the natural protein by over three times, with almost no fat. It also contains no added sugar or artificial sweeteners, instead using stevia to give it a delicious, low-cal sweet kick.

Not tonight, dear ■ These days, more men suffer from a decreased sex drive, and some of the major culprits are as simple as what they’re putting into their mouths. Foods can negatively affect your libido, especially as you age, so it’s important to find those ingestible perpetrators and cut them down, or out, of your diet. Make sure you’re not eating too much soy, as this can reduce the levels of testosterone in the blood, zapping

Weight gain is the number one sex drive killer.

your mojo. Same goes for processed carbs, while alcohol can hamper your performance. And eating too much of anything (or everything) is never a good idea: weight gain is the number one sex drive killer for any man.

Dontcha want me, baby?


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Fitness Breakthroughs

Marathon marrow If you love to run, then you’re going to love reading this: researchers from Deakin University, Victoria, have found that regular running can protect bone marrow from the effects of ageing. In fact, according to the research, regular long-distance runners – those who run at least 50km per week – displayed bone marrow eight years “younger” than those who didn’t do regular exercise. So that daily run is not just keeping you fit and keeping that spare tyre at bay, it’s also protecting you from conditions like osteoporosis and diabetes. And you don’t need to run for hours at a time: “Our results showed that regular jogging also helped keep bone marrow young, so you don’t need to be a long-distance runner to gain benefits,” says Associate Professor Belavy, the study’s lead researcher.

Running more than 50km per week will turn you into a gorilla.

Yes whey!

Heavy metal cardio Shake it till you make it.

■ Yep, it’s true – dietary protein supps do significantly improve muscle strength and size when taken by healthy adults who lift weights, according to scientists from McMaster University, Canada, who analysed dozens of studies. The research also suggests the benefits of protein supps 26

MEN’S FITNESS

increase with resistance training experience but become less effective with older people, which could indicate a need for more supplementation to see results as we age. According to the study, there is a limit to the amount of protein that works, plateauing at 1.6 grams of dietary protein per kilo of body weight per day. M AY 2 0 1 8

20 %

How much faster the barbell moved in a 1RM attempt using the close-grip bench press than with a traditional grip, in a 2017 study published in the journal Sports. The close-grip efforts saw higher peak speeds and power, while traditional benching allowed bigger loads and more force production. Training to throw a ball or a punch? Shift your grip slightly inwards: your thumbs should sit just outside your collarbones.

Forget the treadmill. Up your heart rate with solid weight and get the best of both worlds: 1 ) Rest less Weights can improve your cardio: in one review of studies, young and old subjects alike saw VO2 max improvements from resistance training alone. Short rests are key – reduce the weight slightly

For whom the K-bell tolls.

and aim for 45 seconds or under. 2 ) Think EDT Escalating Density Training (EDT) is the best way to pack in a lot of work in not much time. Pick moves that work opposing muscles – pull-ups and pushups are classic – and do as many as you can in 15 minutes. Next time, beat your score. 3 ) Go complex A barbell/ dumbbell/ kettlebell complex is anything but complicated – you use one weight and one bit of space. Simple is best: grab a bar, do five deadlifts, five cleans, five presses and five squats, rest for 90 seconds and repeat for four sets.


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Nutrition Breakthroughs

Breakfast of champions Man cannot breakfast on poached eggs alone, and a bowl of porridge is a nutritious alternative when you want a change – the milk gives you a decent protein hit while the oats provide energy. But it’s hardly the most inspiring meal and its high carb content means that it can cause a spike in your blood sugar levels. Thankfully, there’s a simple solution that will help to regulate your blood sugar while also making the dish more delicious. Adding cinnamon to a carb-based meal can prevent blood sugar spikes, according to a study in the journal Nutrition And Metabolism. Even better, add half a scoop of protein powder to your porridge mix along with a handful of blueberries for an antioxidant boost and you’ve got a quick, tasty muscle-building meal.

Ask Men’s Fitness What should I avoid eating after a workout?

All shook up.

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As soon as a workout is over, you want to replenish the calories and nutrients your body has lost during that workout. The foods that hinder this are high-fat and high-fibre foods. The fat and fibre in any food will slow the absorption of nutrients needed to replenish glycogen stores that supply us with the energy to work out again the next day. So grab a protein shake with some fruit. If your main goal is to build muscle, try to eat at least 30g of protein and 30-35g of carbs within about 15 minutes of your workout. If you’re just trying to stay in shape or shed weight, take your time and eat within 45 minutes or an hour after your workout.

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Top copper

Why you need it ■ It’s essential for a healthy brain, heart and bones, stimulates the immune system and fights free radicals.

Shellfish ■ Seafood, especially shellfish, is seriously rich in copper. The World Health Organisation (WHO) recommends people consume approximately 1-3mg of copper a day, and you’ll hit this target by eating six oysters, which will provide around 2.4mg.

Mushrooms ■ Most mushrooms are packed with copper but for a big hit, eat shiitakes. Just four of them will provide 0.6mg of the element, which is a third of your daily requirement. They’re also very high in vitamin B5, which is needed to break down fats, carbs and protein.

Liver ■ Just 20g of beef liver will provide all of the WHO’s recommended daily copper intake. What’s more, liver is one of the most nutrient-dense foods, with high levels of other vitamins and minerals, including vitamin A and the Bs, zinc and selenium.

What is it? ■ Copper is an essential trace element, meaning your body needs to consume it through your diet.

Cashews ■ A 30g serving of cashew nuts contains around 30 percent of your recommended daily intake of copper. That makes them the number one nut for copper content.


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EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU

GameChangers

Polly Piper picked a peck of punchy peppers.

Bring the heat If you’re a big chilli wuss, you might be missing out on one of the major benefits of hot foods – capsaicin, the chemical compound that gives chilli its kick, can amp up your sex drive. While capsaicin’s heat can cause pain and burning, it can also boost your body’s feel-good endorphins, which can help get you (and her) in the mood for some bedroom gymnastics. The heat also kick-starts your cardiovascular system and increases blood flow everywhere (including where it counts most), which also increases your libido. Just make sure you keep the hot stuff on your plate and not on your hands, as handling chillis and then touching sensitive areas can really bring the proceedings to a (literal) screeching halt. M AY 2 0 1 8

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● Game Changers

Body weight

Body power Master body-weight moves to prevent injury, build muscle and generate explosive power.

If you want to pack on muscular size and strength, it can be tempting to head straight for the weights and do compound lifts such as bench presses and squats rather than push-ups, lunges and other body-weight exercises. There’s a common assumption that body-weight moves are too easy to be effective in building muscle, whereas heavy lifts break down the most fibres in your muscles, shocking them into growing back bigger and stronger. While body-weight training does have

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its limitations – it can’t effectively target your back and biceps, for instance – it offers many more benefits. These moves can reduce your risk of injury, are a perfect way to warm up and can actually improve your ability to go heavier when hitting the weights – plus you can do them anywhere, at any time. Still need convincing? Any form of training done by MMA fighters to prime their muscles for explosive speed and strength is good enough for us. For these athletes, getting a ripped body is just a bonus.

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● Game Changers

BASIC TRAINING

■ Body-weight moves are great for people who don’t have access to a gym or kit. They’re especially beneficial to beginners, whose own weight is a sufficient stimulus to improve strength. “For muscle growth, you need to perform three sets of eight to 10 reps at a weight that’s around 75 percent of your one-rep max,” says personal trainer Darryl Edwards. “For beginners, their own weight provides the right level of resistance and poses less of an injury risk, unlike lifting weights, which can be dangerous without correct form.” Body-weight training can also help injuryproof advanced trainers. Because they’re compound moves that involve more than one joint movement, these exercises recruit small, stabilising muscles. “Push-ups are great for improving stability of the typically delicate shoulder joint,” adds Edwards. THE SPORTS EFFECT

■ Ego prevents many from doing body-weight moves because they don’t get you the bragging rights a new bench press one-rep max does. But if you’re training to build endurance as well as power, body-weight training is ideal. That’s why combat athletes are some of its biggest fans.

Body weight “It’s very popular with MMA fighters and boxers because they need a combo of muscular endurance – from lowweight, high-rep training – and explosive power,” says trainer Gavin Walsh. “Plyometric exercises such as clap push-ups and box jumps are great for priming fast-twitch muscle fibres, which are responsible for power. Fighters want functional muscles, not bulky ones that affect flexibility.” In fact, body-weight training has “huge transferable benefits for all sports in which you need to move your body powerfully and efficiently”, says personal trainer Nick Mitchell. “Body-weight moves are also great as a warm-up before bigger lifts, or during interval runs – sprint for 20m before doing push-ups or squats. And do them immediately after a set with weights to crank out a few more reps to really fatigue your muscles.” Making body-weight training a core part of your regimen could even lead to lifting heavier weights. “If the supporting tissues of your joints are strong, you’re more likely to be able to lift heavier loads when progressing to weights,” says Walsh. “Many people struggle when upping the weight not because the target muscle is weak, but because a stabilising muscle fails first.”

Build endurance as well as power with body-weight moves like push-ups.

If you’re training to build muscular endurance as well as power, body-weight training is ideal.

WEIRD FEATS OF STRENGTH The mind boggles... In June 2013, 33-year-old Linsey Lindberg beat the record for most apples crushed with a bicep in one minute. She crushed eight. Lindberg has carved a niche for herself in the strength and entertainment industry by bending metal bars into hearts, using her fist to hammer nails into wood and blowing up hot-water bottles until they burst. Meanwhile, also in June 2013, 61-year old Antanas Kontrimas broke the record for heaviest weight lifted by beard. He lifted a 64kg female who was harnessed to his beard. But the ultimate in WTF? records must go to 53-year-old Keith Furman, who, in July 2007, broke the record for the fastest mile pushing an orange with his nose with a time of 22 minutes and 41 seconds. A useful skill if we ever saw one.

PROGRESSING TO WEIGHTS

■ Although body-weight moves have plenty of benefits, for bigger and stronger muscles you need to lift weights. “Once your muscles can lift your own weight comfortably, you will stop making strength gains,” says Mitchell. “My rule is once you can do 20 controlled push-ups, you need to increase the load for increased strength.” That’s not to say a full session doing body-weight moves is easy. You can make most kit-free moves much harder: for example, putting your feet on a chair increases the amount of weight your upper chest and shoulders must move during a push-up. You can also work shoulders seriously hard by doing

handstand push-ups, while single-leg pistols are far harder than standard squats. But they are still no substitute for heavy weights if you want size. NEGLECTED MUSCLES

■ The big problem with body-weight training is that it’s impossible to effectively target your back and biceps. This, and the limitation on how much you can lift, makes kit-free moves unpopular with gym-goers who want to pack on size by isolating each muscle and developing it to its maximum potential. “To develop a muscle fully, you need to target your muscles from many angles and through their full range of motion, which is only possible with free weights, machines and other kit,” says Mitchell.


● Game Changers

Performance

Before you speak

Grinders Cold Brew

H I G H P E R F O R M A N C E C O FF E E

P U R E B L AC K C O FF E E

■ Coffee infused with medium chain triglycerides, ginseng, turmeric and pepper to give you a boost pre-workout or mid-afternoon. Chuck some in with a shake or drink it as is.

■ Great on its own, with milk or in a morning smoothie or post-workout shake. No waiting, no additives, just 100 percent single-origin Colombian coffee. Available at Woolworths.

Revvies

HydroxyBurn Shred

CA FF E I N E ST R I P S

NEU RO-THERM OGENIC

■ An ultra-thin mouth strip containing 40mg of caffeine. These easy-to-carry sachets will give you a sugar-free caffeine boost whenever and wherever you need it.

■ Stimulate healthy thermogenesis, boost your metabolism and your energy levels, enhance your physical and mental performance and improve your mood.

SKY HIGH

The riders from Team Sky rely on SiS GO Energy + Caffeine to power through gruelling hours in the saddle.

Start your engines Caffeine – a chemical found in coffee, tea, chocolate and many other products. Not only helping you smash PBs, but keeping you healthy... Caffeine is mostly known for its ability to provide a boost of energy and increase mental alertness, but a laundry list of other benefits are also associated with the chemical. “Drinking three cups of caffeinated coffee per day may boost brain function with regard to memory and performance by activating dopamine,” says dietitian Barbie Broschart. And recent research indicates that coffee – both regular and decaf – may reduce the risk of stroke,

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several types of cancer (including liver, skin, colorectal, breast, oral, pharyngeal and oesophageal) and cardiovascular disease. Researchers suspect it’s due to its high antioxidant content. “Drinking a caffeinated beverage before a workout may boost performance,” Broschart adds. Not a fan of coffee? These days there are a whole bunch of ways you can get a genuine energy boost to help you smash your workouts, reach new goals or even just give you that little bit extra at the gym on low-energy days.

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Herbal Fix

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CARBONATED HERBAL DRINK

■ Created for daily training and competition, GU Energy Gel packs energy-dense calories in a portable packet to help sustain energy demands of any duration or activity.

■ Herbal Fix Active contains guarana, green tea, Siberian ginseng, taurine, rosemary and vitamins B3 and B12 to reduce fatigue and increase available resources.

Boost

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PROTEIN SU PERFOOD BLEND

GO HYDRO + CAFFEINE

■ This sustained-release formula provides an ongoing source of protein as well as BCAAs to help build lean muscle while helping to energise your day.

■ Low-calorie, high-electrolyte hydration with caffeine for a mental and physical boost, to keep you well-hydrated while you produce your best performance.


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● Game Changers

Eat well

Make junk food healthy Don’t give up on your favourites – just tweak them to greatness with advice from the experts.

1

FOR FRY-UPS… IGNORE THE NAME

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FOR PIZZA… CHOOSE NO-DOUGH

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FOR CAKE… BAKE YOUR OWN

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“Even for a classic full English brekkie, you want to try and limit the amount of frying, because this will reduce the amount of fat,” says chef Margie Broadhead. “Poach eggs with a splash of cider vinegar to make it easier, and bulk out your breakfast with tomatoes and mushrooms - toss them under the grill g. Sausages tend to ramp up the amount of fat and salt, but if you can’t contemplate a big breakfast without meat, switch from pork to a leaner meat like turkey.”

The trick to making pizza less calorific? It’s all about that base. “Try using a low-carb cauliflower pizza base,” says Andersson. “Blend together one cauliflower with 100g ground almonds in a food processor. Add two eggs and one teaspoon of oregano, spread out on a baking tray and bake in the oven for 20 minutes then add your favourite toppings before returning to the oven for a further 10 minutes.” Don’t be afraid to add parmesan – it’s the most proteinpacked of cheeses.

Need a cake fix but don't want to spoil your gains? Make dietitian Charlotte Martin's choc-protein mini-cakes: combine 1/₃ cup almond milk, ¼ cup chocolate protein powder, ¼ cup apple purée, 2 tbsp mini dark chocolate chips, 2 tbsp coconut flour, 1 tbsp unsweetened cocoa powder, 2-3 tsp coconut sugar, 1 egg and ½ tsp baking powder. Divide among two lightly greased ramekins and bake at 180°C for 12 to 15 minutes until the tops are set but the insides are still soft.

2

FOR KEBABS… MAKE YOUR OWN

4

FOR CURRY… GO THAI

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FOR FISH & CHIPS… BATTER UP

“Lamb kebabs are high in saturated fats and calories,” says nutritionist Jessica Andersson. “Try a chicken kebab instead. Thread chicken breast cubes on a skewer with some pieces of red capsicum and other veg. Season well, drizzle over some olive oil and lemon juice, and grill for 10 minutes, turning frequently. It goes perfectly with wholemeal pita bread and Greek yoghurt mixed with garlic. Much healthier, with a good combo of protein and complex carbs… and tasty too.”

Instead of going for the traditional tikka masala, pack in veg with a classic Thai green curry. “Marinate a chicken breast in green curry paste – or, if you’re going for yellow, some fish – then grill it or pan-fry it with a little coconut oil,” says chef Preechaya Phetprasert. “Add sliced zucchini and baby sweetcorn, as well as some broccoli florets and snow peas to the pan if you want some extra vegetables. Serve it up with brown rice, sesame seeds on top and a wedge of lime.”

There’s not much wrong with fish, it’s the casing it comes in that’s bad. “Instead, make your own with tempura batter,” says Broadhead. “Mix 150g plain flour, 100g corn flour and 10g baking powder, then add water a little at a time until the batter will coat your finger. Coat your chosen fillet, then fry it in oil for a couple of minutes each side. Add tartare sauce by mixing yoghurt, capers, parsley and lemon.” And swap the deep-friend potato for oven-baked sweet potato chips.


Don't say "bye" to burgers – just make them better.

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FOR BURGERS… CHOOSE POULTRY Get yourself some fresh chicken mince, form it into patties and fry on each side for three to five minutes. “Can’t resist adding mayonnaise?” says recipe developer Jordan Moore. “Replicate the creaminess by mashing ripe avocado – it’s high in healthy fats, and perfect served over a chicken burger coated in Cajun spices. Oven-baked sweet potato ‘fries’ are also a better alternative to chips – get the oven and tray really hot before cooking them for maximum crispiness.”

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● Game Changers

Lift your game

Crow pose

The Coach He won’t cop bullshit from anyone.

Most core exercises don’t involve a fear factor. They also don’t look this cool. Yogis call it Crow Pose, or Kakasana. But there’s a good reason to take this move out of the yoga studio. Like a plank, the position tests your shoulder, arm and core strength. It also helps with wrist flexibility, which is an asset for those who do exercises such as front squats and clean and jerks. You can also use it as a stepping-stone to handstands. Owing to its yoga origins, there’s a mind-body aspect to this pose. “It improves focus and balance, and it’s relatively easy for most people to practise – once they get over the fear of falling forward,” says Michael DeCorte, the Canada-

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TA K E F L I G H T

Once you’re comfortable in Crow, you’re ready for Crane, or Bakasana. Start in Crow, then push through elbows to straighten arms and tuck knees to chest, which works your triceps even harder.

based founder of Jock Yoga. (Sure, crunches tone your abs, but you could hardly call them character-building.) Start in a low squat, with your hands shoulder-width apart on the ground and your knees on the outsides of your elbows. Rise to the balls of your feet and lift your butt so your knees rest on the backs of your arms, just above the elbows. Shift your body weight forward slightly, keeping elbows stacked above your wrists, and bring toes off the ground. For your first attempts, try lifting your feet off the ground one at a time. Build to sets of 30 seconds or a minute.

B A N D S TA N D

Hey, Coach. I just can’t lose weight. I’m 37, 114kg and 180cm, so I’m obese. I’ve tried everything: shakes, meal delivery, the gym, fasting, CrossFit… You name it, I’ve given it a crack, but nothing works. I’m thinking of going to Thailand and getting the band around my stomach. Should I?

■ Son, the problem isn’t with the weight loss strategies, it’s with you. Clearly all those regimens can and do yield results with other people. But you can’t just give them “a crack”. You have to apply yourself over a protracted period of time. You have to be consistent. A month of any of those low-cal meals or a month of regular CrossFit WODs and you’d lose weight, but stop and the weight will go back on, all other things being equal.

No, I don’t think you need the band. You’re carrying too much fat, yes, but not enough to need surgery. What you need is a good PT. Spend what you’d spend on Thailand and employ a PT for a year. A good one will look at your diet and make you accountable. He or she will work you through the humps and bumps of long-term weight loss. And in a year you conceivably could be 85kg, without any surgery. Try that before going under the knife.

S U D D E N LY S I N G L E

Coach, I’ve been living with my girlfriend for three years now and we’ve been going out for five years, since we were both 19, and last week, out of the blue, she said she wants to be single for a while. She swears there’s no-one else; she just wants to be by herself. What gives? Is this normal behaviour?

■ My young friend, nothing is normal when it comes to female behaviour. She could be feeling a bit suffocated since it was such a heavy relationship from an early age, or she could be giving you the “slow no”, setting you up for the flick. Hard to say from here, but either way, not much you can do about it. Best just let her go with

your best wishes. Don’t make any promises to be there for her. Let her have her singleness, with its lonely, dinner-for-one nights, false Insta-friends and an empty bed. She may very well come back. Meanwhile, you’re officially single, sunshine: boys’ weekends with mates, the gym, clubs, Tinder… ’Nuff said.

Got something health- or fitness-related to ask The Coach? Email your burning questions to info@mensfitnessmagazine.com.au. 40

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● Game Changers

Meat

Grass is greener After a juicy steak? Here’s what you need to know about the moo meat you’re buying. These days, consumers are a lot savvier when it comes to food. We like to know what’s in it, where it comes from and how it got there. But it’s easy to get confused.

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FREE RANGE

■ This means allowing the animal to wander freely as it would in its natural environment. “Allowing an animal to roam in a stress-free environment affects the taste and texture of the meat,” says veterinarian Dr John Langbridge. “When you stress an animal, it chews up glycogen and produces lactic acid. If this happens too much, the meat becomes tough. It also affects the pH level – it’s important for tenderness that the pH level is wellmanaged. Naturally, meat becomes acidic over time, and when it happens correctly it makes the meat more tender. That relies on the animal being under as little stress as possible.” HORMONE-FREE

■ Hormones make the

animal put on meat because it keeps it in a more positive nitrogen balance. “It stops them from breaking down their own proteins,” Dr Langbridge explains. “It sounds sort of good, and it is in the terms of the amount of meat, but a lot of what is laid down isn’t just muscle, it’s connective tissue, and that makes the meat tough. There’s no risk to consumers, but you sacrifice some eating quality.”

DO YOU WAGYU?

■ Wagyu is a Japanese beef cattle breed unsurpassed for its marbling, tenderness and flavour. Of course, some places will just tack the name onto their menu as an excuse to charge more. To ensure you’re getting the real deal, buy it from a trusted butcher. At a restaurant, you can usually tell by price – wagyu costs anywhere from $170 to $450 per kilo, so if you’re ordering a “wagyu steak” for $30, you’re probably not getting wagyu.

MSA LABELS

■ The Meat Standards Australia (MSA) grading system accurately predicts eating quality for individual beef cuts. It provides a consumer assurance of eating quality at three levels, MSA 3, 4 and 5 in conjunction with cooking method. All cuts receive at least one recommended cooking method – roast, casserole, stir fry, thin slice, grill/ pan fry, shabu shabu, yakiniku and corn.

“Allowing an animal to roam in a stress-free environment affects the taste and texture of the meat.”

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HAPPY MOO = HAPPY YOU Grasslands Premium Beef is produced from ffree-range cattle raised on natural pastures where they’re able to mosey around and munch w o on grass in a relaxing environment. “Eating grass is what cows do naturally,” says Dr Langbridge. ““And grass-fed beef tends to be a bit more fflavourful, as the flavour comes from the c carotene in the grass.” Grasslands Beef is also

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100 percent free of hormones and antibiotics. “Every cow in Australia has a radio frequency device in an ear tag – it’s like an electronic passport for every animal,” Dr Langbridge says. “So if an animal is treated with antibiotics, even if it was just once when it was a calf, that’s recorded and it is excluded from Grasslands.” Grasslands is available from Woolworths.

Kilos of beef consumed per person in Australia in 2016-17. (mla.com.au)


● Game Changers

Mix it up

Under the influence

Beer infused whiskey: brings new meaning to the phrase “a shot and a beer”.

The latest inspiration for a new generation of bourbons and whiskeys? Beer.

Modern brewers regularly dabble in distilleries’ toolsheds, ageing rich stouts and barley wines in one-time whiskey and bourbon barrels. Now distillers are turning the tables and producing beer-inspired whiskeys.

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It makes sense The coupling is hardly crazy when you consider that whiskey and beer are basically fraternal twins. Whiskey starts its life as “distiller’s beer” – aka wash – that’s fashioned from water, grains and yeast. That same trifecta is also beer’s foundation. The drinks diverge when the wash is distilled (instead of simply fermented), then wood-aged, slowly developing its trademark notes of vanilla and oak.

A fresh twist By adding aromatic hops like Australia’s melon-like Galaxy before distilling or transforming a chocolaty porter into 94-proof,

slow-sipping whiskey, modern distilleries are creating a compelling twist on the age-old category.

What to try Super-trendy brewer Young Henrys based in Sydney’s hipster-central inner west recenly collaborated with Jameson Irish Whiskey to produce the limited edition Jameson Caskmates Young Henrys Edition. Previously in 2016 the brewer released Craic & Barrel, an Irish Red Ale aged in Jameson Irish Whiskey casks. For a spin on a classic, Glenfiddich has released Glenfiddich IPA as part of the Glenfiddich Experimental Series.

MF TOP PICK

IPA whiskey

The coupling is hardly crazy when you consider that whiskey and beer are basically fraternal twins.

WHISKEY KEEPS YOU YOUNG! Jack Reynolds is 105-years-old and he’ll take his whisky with lemonade, thank you very much! According to Metro UK, it’s a pour of whiskey in his morning tea and then two shots of Grouse scotch in a glass of lemonade nightly. “If we’ve got a cold or anything he straight away gives us a whisky, that’s his medicine and it’s not done him bad,” his daughter Jane Reynolds said. Reynolds hasn’t

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2018

slowed down after his 100th birthday. In the past five years, he’s snagged some Guinness records like becoming the oldest person to ride a rollercoaster at 104. He’s also the oldest person to take on the Ice Bucket Challenge back when he was 102. His daughter added that it’s his daily routine, staying around young people, and the whiskey that has kept him going all these years.

One of the first pair of entries in the Glenfiddich Experimental Series – a whiskey finished in casks seasoned with India Pale Ale. The Speyside Craft Brewery created a special beer which was aged in ex-Glenfiddich casks for a month before they were returned to the distillery and filled with whiskey for a three-month finishing period. The result is a vibrant and fruity dram. glenfiddich.com/au


fine mechanical watchmaking, from japan.

Trimatic symbolises three Seiko inventions that ensure the highest levels of reliability and durability in its mechanical watches.

seiko.com.au


● Game Changers

Success “Allow yourself some space to kick back and often you find the answer arrives.”

Always be innovating The creator of Tough Mudder on how to keep your business – and your life – fresh and interesting.

to solutions creates solutions. You can’t force creative answers. So many of the things that defined Tough Mudder were envisaged when we weren’t consciously solving a problem. Allow yourself some space to kick back and often you find the answer arrives. There has to be a balance between structured problem solving and improvisation.

4 Caption

In less than a decade, Tough Mudder grew from a ramshackle obstacle course in the US, to a global phenomenon with more than 2.5 million participants – but the organisation’s founder and CEO knew that this success could only last if the popular event continued to evolve. “It was imperative that every time people came to a Tough Mudder – and we want the tribe to return over and over – they would be excited by a new dramatic test of determination or teamwork,” says Will Dean, the British entrepreneur behind the TM brand. “Innovation was never a choice for us, always a necessity.” Here are Dean’s rules for staying vital – and staying ahead of the competition.

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1 Youdon’tneed hugechanges ■ Each of the obstacles we’ve created took blood, sweat and tears – but we’ve also never been afraid to try to improve them, and small modifications make all the difference.

At one point, we gave Everest – the half-pipe Mudders attempt to scale – a rounded top rather than a sharp lip, a small change that significantly increases the teamwork element because there is nothing to grab except other people’s hands. Likewise,

Don’t reject any possibilities ■ The sense that improvement is possible tends to get squeezed out of companies or strangled by rules that remove the element of chance or spontaneity. I was determined that those habits would never form at Tough Mudder. In the process of creating and 46

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3

after listening to participants, we added a slide to Arctic Enema, which deposits you into a dumpster full of ice. Course designer Nolan Kombol referred to it as “extending a ‘Holy Shit!’ moment as long as possible”.

2

evolving King of the Swingers, in which Mudders jump for a trapeze bar and swing out to ring a bell before plunging into water, we experimented with at least a dozen versions before we got the spectacular drama and Mudder experience we wanted.

You find answers along the way ■ The magic bullet that solves everything is not only never going to happen, it’s not desirable. The journey

Australia’s Toughest Mudder All though the night...

Toughest Mudder is an 8-hour obstacle course that takes teamwork, stamina and mental grit to the extreme — all between the hours of midnight and 8am. With multiple regions, geographies and hardcore contenders from across the globe, Toughest Mudder is the

ultimate challenge for Mudders insane enough to push themselves beyond anything they’ve ever experienced. For those that want to take it one step further, Toughest is perfect training ground for World’s Toughest Mudder. toughmudder.com.au

Experience gives you inspiration ■ Ingrained knowledge of structure leads to creativity. Paul McCartney may have woken up with the melody to “Yesterday” in his head, but he did so only because he’d spent the previous 10 years constantly trying to write brilliant melodies. Creativity is a learned habit, as well as a rush of blood. It’s about being restless for the “Goldilocks moment”, what instinctively feels just right.


Energize Your Game

Used by Olympic athletes and more than 20 professional sports teams including the NSW Waratahs, Revvies Energy Strips could be the most used sports nutrition product you’ve never heard of. Why are teams in the Super Rugby, NRL, AFL and Big Bash using this Aussie innovation? To help their players maintain peak performance throughout a match by providing a fast, safe and consistent boost when they need it. Take 1-2 Revvies Energy Strips before your next training session and feel the Revvies difference for yourself. REVVIES ARE ALSO USED BY:

Alexander Chernets World Record Holder, Bench Press (75kg).

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● Game Changers

Training

Six-pack myths busted Science marches on, but these half-truths prevail. Read, re-evaluate and revamp your abs training.

1 “SIT-UPS ARE STILL VALID”

Chances are there’s more to his physique than just his abs routine… and he might be trading off for lower-back problems. Endless reps of the fixed-foot sit-up just aren’t that effective, can compound hip muscle imbalances and hyperextend your spine. YOUR NEW APPROACH

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“TWISTING CRUNCHES WILL WORK YOUR SIDE ABS”

W H AT I T S AY S

There’s a bloke at your gym who does 500 crunches a day and has an enviable six-pack. WHY IT’S WRONG

Focus on form: quality trumps quantity every time.

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“Your core has evolved to keep your body stable, so movements that focus on that should be your staples,” says trainer James Adamson. “The ab wheel roll-out is great: you’re forced to stay slow and controlled through the move, using your core to resist collapsing.” Start with three sets of five and work up.

W H AT I T S AY S

It’s not all about the rectus abdominis, bro, so target your oblique muscles (your side abs) by adding a twist at the top of your crunches. WHY IT’S WRONG

In a study published in the journal Medicine And Science In Sports And Exercise, twisting crunches were no more effective at working the obliques than sit-ups – and put excessive force on the lower lumbar spine. YOUR NEW APPROACH

“Again, you should train your obliques to resist movement,” says Adamson. “The offset loaded carry is a good example of a move that will get it done. Carry a kettlebell in one hand, or at your shoulder, and resist as it tries to pull you off-balance.”


3 “A FIVE-MINUTE PLANK IS IMPRESSIVE”

4 “YOU DON’T NEED TARGETED ABS TRAINING”

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5 “YOU NEED WEIGHT TO BUILD ABS”

“YOU CAN TARGET BELLY FAT”

W H AT I T S AY S

W H AT I T S AY S

W H AT I T S AY S

W H AT I T S AY S

You need a LOT of grit to tough this move out for anything more than two minutes, so five makes you the Plank King.

Squats, deadlifts and overhead pressing tax your core from almost every angle. If you’re doing them heavy enough, there’s no need for a separate core workout.

This is new-school mythmaking. Now that the 100-crunch crowd has been shown the door, there’s a craze for adding plates to traditional exercises – from loading up a plank to heavy weighted crunches.

The advice to eat certain foods or do abs moves that “target” the fat in your gut area is misguided. That said, this one is a half-truth: there’s some evidence that addressing your levels of stress hormone cortisol can stop excess fat storage, and the belly is where it’s usually deposited first.

WHY IT’S WRONG

Eventually you’ll hit the point of diminishing returns, where you’re just becoming more efficient at the movement – and relaxing unnecessary muscle – rather than actually working the muscles you’re aiming to train. Great if you’re aiming to plank for longer, not so good if you want visible abs. Also, Plank King? The current world record is eight hours, one minute – no, we don’t have that kind of time either. YOUR NEW APPROACH

Upgrade your plank by switching to the superplank version. “Bring your elbows forwards and close together, press your feet and heels together, and brace your glutes and abs,” says Adamson. “If you can hold it for more than 30 seconds, you aren’t trying hard enough.”

WHY IT’S WRONG

OK, there’s some truth to this one. In testing under lab conditions, compound movements can sometimes outperform sit-ups and crunches for muscle activation. If all you want is reasonable core strength, they might be enough. But if you want more than that? Nope. YOUR NEW APPROACH

“Tackle abs training like any other muscle group,” says Adamson. “With moderateto-low reps, planned progression, and extra resistance if you need it.” Do include some chin-ups, though: they’re better than even weighted crunches for working your core.

WHY IT’S WRONG

Done smartly, adding weight can help, but it can also encourage injury – putting a brace of 20kg plates on your lower back isn’t a good idea for many people – and it’s entirely possible to make existing body-weight moves more intense with proper attention to form.

WHY IT’S WRONG

Unless you’re already in the body fat sweet spot – sub-12 percent is the goal – advanced methods of targeting fat won’t do anything to reveal even your upper abs, let alone the lot.

YOUR NEW APPROACH

YOUR NEW APPROACH

Before you add weight, slow the moves down and get them right. “A good example is the Russian twist,” says Adamson. “Rather than yanking yourself from side to side, keep your arms forward and parallel, feet slightly off the floor, and twist slowly at the waist from side to side.” Downside: it’s not pleasant.

“Target fat loss with nutrition first, training next and more complex approaches last of all,” says Precision Nutrition coach Jess Wolny. If stress is an issue, target it with better-quality sleep by switching off your mobile an hour before bed.

“Your core has evolved to keep your body stable, so movements that focus on that should be your staples.”

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● Game Changers

Cycling

Ride like a pro Chef Hayden Groves has cycled all three Grand Tours – here’s what he learned...

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Tame the hills

Get strong at home

… And in the saddle

■ “Strength training off the bike can pay dividends – Bulgarian, goblet and split squats are all easy to do at home. You should also work on your core stability throughout the year.”

■ “For on-the-bike strength training, pick a hill with a steady gradient that would normally take you a minute to climb. Ride it seated, in a big gear, at 50-60rpm, and don’t worry about speed but concentrate on the stroke. Keep your body rocksteady so all the force comes from your legs and glutes. Roll back down and repeat twice.”

Watch your recovery

Invest in some gear

■ “It’s about powerto-weight, or watts/ kg, here. It’s often best to sit in the saddle spinning at a good cadence – concentrate on a round pedal stroke, pulling up with your clips and changing gear with the gradient. Pull on the bars and get out of the saddle when it gets really steep.”

Ride back-toback days ■ “If you’re training for a multi-day event, build up with lots of little rides: a 75- to 90-minute daily commute beats one huge weekend ride. Try to spin the pedals at 85-95rpm to take the pressure of your legs – and always remember to rehydrate and refuel.”

■ “As soon as you get off the bike, grab a mix of protein and carbs, then follow up 30 minutes later with a full meal. Elevating your legs after a shower can help drain some lactic acid – but compression socks or calf sleeves will also do the job if you’ve got a long car ride after the pedalling.”

WHY IT WORKS

“If you’re keeping your momentum up, you’ll be at the top before you know it. Position changes let you rest different muscle groups – it’ll improve your whole ride.” 50

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WHY IT WORKS

“Targeting your midsection and legs will keep you strong on the bike and can help prevent injury. Once you’re confident on the bike and happy with your riding position, you can progress to seated ‘over-geared’ reps.”

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WHY IT WORKS

“Added to your sessions once a week, this will add muscular endurance to your legs.”

WHY IT WORKS

“On multi-day tours, everything has a knock-on effect – you never want to fully deplete the tank. A two percent loss of fluid might mean a 20 percent drop in performance over the long term.”

WHY IT WORKS

“The post-session window is a vital time to refuel, especially on multi-day events – and better blood flow will only help.”

■ “Disc brakes are a nuisance to set up, but they’ll make you stop even in pouring rain, and those super-stiff shoes will give you an extra few watts. As for a frame, lighter might seem better – but you should aim for a blend of fast, light and comfortable.” WHY IT WORKS

“You aren’t going to be pulled along in a big peloton speeding through every red light, so you’ll average 40 percent longer on the bike than a pro – which means it’s crucial to set a comfy riding position.”


● Game Changers

Nutrition Learning to cook is not rocket surgery.

Beyourown foodcoach Can’t afford professional-level dietary advice? Take matters into your own hands.

EXPAND YOUR SKILLS

■ “Teach yourself to cook a few forms of protein, a few types of veg and a few ‘smart’ carbs – for instance, pumpkin, sweet potatoes and chickpeas,” says Brian St Pierre, director of performance nutrition at Precision Nutrition. Then learn a few flavour profiles. “For instance, for Italian-style you’d add oregano, basil, capers or fennel to your dishes, while French often includes tarragon, thyme or rosemary. It’s easy to make healthy, tasty and varied meals, and you can mix and match ingredients however you choose.”

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EAT THE RAINBOW

LOOK AT FOOD AS A SPECTRUM

■ You don’t need complex advice – just the knowledge of a five-year-old. “When it comes to fruit and veg, the goal is ‘eat the rainbow’,” says St Pierre. “Many of the benefits of vegetables come from their phytonutrient content, which is what gives the vegies their array of colours. To maximise the various benefits of the different phytonutrients, it’s best to try to get a mix of coloured vegetables daily (or at least weekly). For green, think asparagus, broccoli, spinach and kale, for red think capsicum, tomatoes and onion.” Yes, you should be ordering eggplant and radishes, too.

■ Forget about cutting out whole groups of foods, even ones you think of as unhealthy. “Instead of classifying foods as good or bad, view food on a scale from better to worse, or from ‘eat more’ to ‘eat some’ to ‘eat less’,” says St Pierre. “Then aim to get 80-90 percent from those first two categories, with 1020 percent from the ‘eat less’ category. You still get to enjoy some treats without worrying about it having a negative impact on your health or body composition – and you can eat well consistently for the long term, rather than perfectly for a week, then terribly for a week or two.” The more colourful your meal, the more diverse its nutritional profile.

PORTION SIZES ARE IN YOUR HANDS

EAT 5-8 PORTIONS OF PROTEIN DAILY

■ No elaborate measuring required – you already have what you need to accurately measure portions. “Your palm size automatically adjusts for whether you’re bigger or smaller,” says St Pierre. “Eat two palm-sized portions of protein at each meal, two thumb-sized portions of fat, two fists of vegies and two cupped handfuls of carbs. Remember, this is meant to be a flexible approach, so adjust as necessary.”

■ “Protein is the single most beneficial macronutrient for body composition, performance and health,” says St Pierre. “Protein helps keep us full, making it easier to eat fewer calories without increasing hunger. Protein also helps us keep muscle when losing weight, ensuring we’re maximising the loss of body fat. And it requires more calories to be burned to digest protein than either carbs or fats.”

EAT SLOWLY UNTIL YOU’RE SATISFIED

■ Something this easy sounds like it should come with a catch. It doesn’t. “Eating slowly allows you to do many things,” says St Pierre. “You get to savour and enjoy your meal, plus you end up drinking more water, so you’re better hydrated. It can improve digestion and allow you to feel full with less food during meals, as well as help you eat less at subsequent meals. It does this by allowing you to

notice when you’ve eaten enough to satisfy your hunger, because you’ve given your body and brain time to assimilate the incoming info from your mouth, stomach and intestines about what and how much you’ve eaten – which takes at least 20 minutes.”

“Protein is the single most beneficial macronutrient for body composition, performance and health.”

EAT LIKE A CHAMP These guys are all famous for their bulging muscles. And they all know that the secret to a massive physique is in the eating. Here are their diet philosophies:

G E O RG E S ST P I E R R E

DWAY N E J O H N S O N

A R N O LD S CH WA R ZEN EGGER

At 1.77m and 77 kilos, this three-time UFC Welterweight champion eats around 3200-3500 calories per day, with more protein and carbs eaten post-workout, while other meals are lower in carbs and higher in protein and fat.

At 1.96m and 120kg, The Rock needs to eat A LOT to bulk up for movies. He eats seven meals per day – a heap of protein (mostly a shitload of eggs, egg whites, fish and powders), fibrous carbs (leafy veg), buckets of rice and starchy veg like sweet potato.

He’s 1.88m tall, and at his peak was over 105kg at competition weight. He packed on muscle by eating five or six small meals per day, carbs within 30 minutes of a workout and 30-50 grams of protein every three hours (shakes if needed).

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● Game Changers

Grooming Shorty the barber

Magnum opus.

Enlightened advice from grooming expert Shorty Maniace.

Why are my balls itchy? J O C K S C R ATC H

Tips for date night With Bryan Tiska, Philips Shaving and Grooming Ambassador and master barber.

Rinsing your face with a pre-shave soap and warm water is an absolute must-do for achieving your best shave. This will remove excess oil and dead skin cells, as well as open pores and soften hairs for a clean shave. And speaking of prep, I always recommend washing your hair the day before your date to avoid having fluffy or frizzy hair on the day.

R

Choose your shaver carefully

9000, that will help you achieve your desired look. It’s the only beard trimmer with a laser-guidance system to help ensure clean-cut lines.

Wash your hair the day before your date to avoid having fluffy or frizzy hair on the day.

Tips for your neck When shaving areas like your neck, be sure to tilt your head back and pull the lower part of your neck down to stretch the skin so the blade glides smoothly and close to the skin. This will help prevent cuts and give you a cleaner shave.

Post-shave It‘s important to use a shaver that you can operate easily and that works for your skin. Today, there are an array of easy-to-use shavers on the market, like the Philips Beardtrimmer Series

Shaving can be quite harsh on your skin, so it’s important to rehydrate after shaving to ensure a smooth, break-outfree finish. Rinse your face with cold water

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MEN’S FITNESS

and use an aftershave before moisturiser to keep oily skin at bay. Additionally, choose an aftershave that contains less alcohol to avoid drying out your skin.

Biggest first-date blunders to avoid? Don’t rush! Allow plenty of time to shower, groom and get dressed. Rushing can lead to a careless shave and skin irritation.

Avoid changes Don’t make big changes to your facial hair before a first date. Stick to what you know. If you want advice on a new style to suit your features, ask your barber.

Use cologne sparingly There is such a thing as too much cologne – and we’re talking proper cologne here, not the spray-in-acan kind. Remember that placement really is everything. Concentrate on either sides of your neck and avoid dousing your clothes! Think subtle.

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It could be one of many reasons, such as lack of proper hygiene. Give everything a scrub down daily and after the gym with a nourishing, mild soap or body wash. This helps prevent bacterial and fungal skin infections. As you get dressed, sprinkle some moisturewicking body powder into your undies. This keeps your skin soft, as it soaks up any sweat and prevents chafing. It could be jock itch – a kind of fungal infection commonly associated with sweat and tight clothing. There are plenty of over-the-counter anti-fungal solutions available now, so ask your chemist (in a low whisper). Lastly, think about your underwear. Cotton breathes well and absorbs sweat, so you’ll be less prone to any swampy build-up. If you’re worried, see your doc.


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● Cover guy

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Dan Conn

In a good place F R O M N R L S TA R T O W E L L N E S S A M B A S S A D O R , D A N C O N N H A S C O M E F U L L C I R C L E . B Y A L I S O N T U R N E R

PHOTOGRAPHY BEMITP MARTIN

When you first lay eyes on Dan Conn in real life, you can’t help but marvel at his size. The man is a unit. But once the initial awe has passed, it soon becomes apparent that he’s more than just a muscle-bound man mountain with an impressive selection of tatts. In fact, he’s a downright lovely bloke – easy-going, thoughtful and considerate, with a warm smile, a firm handshake and enthusiasm to burn. This down-to-earth nature might have something to do with the fact that Conn was country born and raised, growing up on a farm about seven hours' drive west of Sydney. “I was very active as a country boy,” he says. “I was driving tractors by the time I was 10. I played a lot of footy in town, which was about an hour’s drive for poor Mum and Dad, but then the drought got really bad, so we moved in towards Wellington and then into Dubbo.” By the time Conn was 15, he was playing representative footy, and at 16 he was offered a joint scholarship with the NRL and the ARU, something which had never been done for anyone else before. The promising young player left home to finish his schooling in Sydney. “When I finished school, I had to decide whether I would play rugby union or rugby league, and that was the year the Bulldogs won the premiership, so I was like, I gotta go the Doggies!” Conn says. Debuting with the Bulldogs at the age of 18 in 2005, Conn also had some pretty awesome housemates at the time. “I lived in this Doggies house when I had just finished school – there was Nate Myles,

Johnathan Thurston, Sonny Bill [Williams], Eddie and Roy Asotasi and some others, living in this house before any of us ever become anything,” Conn says. “And I think back now – it was pretty cool, considering how legendary they are today.” UPS AND DOWNS

Being introduced to professional footy training at such an early age sparked Conn’s interest in exercise science, and he was eager to learn about the structure behind the intense training, recovery, rehabilitation and nutrition he was exposed to at the Bulldogs. “I was always one of those players who asked the trainers lots of questions,” he admits. “If they told us what we were going to do, I would want to know why. And I also did a lot of my study while I was playing as well. I was studying exercise science and learning about the body and nutrition, and I really enjoyed high-performance coaching, so I got into that, too.” In 2007, Conn made the move to the Gold Coast Titans, suffering some nasty

injuries in the process. After two years, he was offered a chance to play for the Roosters, giving him the opportunity to resurrect himself and even play in the 2010 Grand Final. But then everything was suddenly turned upside down. “In 2012, I had a bad tackle and knocked myself out,” Conn says. “Back then there was no concussion rule, so I just played on. I played for a couple of weeks with injections of cortisone in the back of my neck – they thought it might have just been a bit of a disc bulge – but it turned out there was a lot more going on. I ended up having to go into ICU – the disc had actually toothpasted out and shifted down my spinal column.” Surgeons were forced to perform a C6-C7 spinal fusion and a nerve decompression, meaning that Conn

“In 2012, I had a bad tackle and knocked myself out. Back thenthere was no concussion rule.” M AY 2 0 1 8

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● Cover guy

Dan Conn Conn’s top supp ■ HydroxyBurn Clinical is scientifically formulated to help reduce stressinduced cortisol levels. bodyscience.com.au

Sandbag clean and press.

“I wanted to do something with physical and mental health in combination. now has limited sensation in the back of his neck (handy for getting tatts). “I thought I could come back and play, but the doctor said nup, and that was it,” he says. “That was a pretty tough pill to swallow for a while. It takes a while for it to sink in. For the first six months, you’re still known as a footy player, but after a while time goes by and suddenly you’re not anymore. And then in 2013 the boys won the 2013 Grand Final and I wasn’t there to play. But you know what? Looking back, I wouldn’t have it any other way because of where the journey has taken me now.” 58

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THE NEXT STEP

It was a natural move for Conn to start working in the fitness industry, and he soon began working with F45, becoming the face of the functional training gyms, creating their workouts and promoting the brand around the country. But last year Conn decided he wanted to focus more on holistic wellness, and made the move to the Collective Wellness Group (CWG), where he is now the Wellness Director. CWG owns popular 24-hour gym chain Anytime Fitness, Xtend Barre and Massage Envy, and recently launched Orangetheory Fitness – heartrate-monitored training designed to maintain a target zone that stimulates metabolism and increases energy. “I wanted to do something with physical and mental health in combination,” Conn

says. “I was really keen on helping achieve wellness, instead of just selling franchises and taking over the world. CWG brands don’t overlap each other; it’s like a big wellness circle. And the company directors and CEO are genuinely looking to improve people’s quality of life. That really attracted me to them.” Working with CWG has also given Conn the opportunity to work with charities that are close to his heart – in particular, Suicide Prevention Australia. He is also an ambassador for Lifeline and R U OK? Conn is refreshingly frank about his own struggles with mental illness, and wants to share his story so he can help others. “I’ve always suffered from depression, so I feel that it’s really important to talk about mental wellness,” he says. “There’s still such a huge stigma surrounding it, particularly for men, but there shouldn’t be. I can sit there for hours just trying to get out of bed or put my socks on, but I’m not the only one – there are others out there who are struggling as well, and as soon as you tell someone about it, it gives them permission to tell their story, too. Everyone has a unique story – it’s all about creating a conversation.” For Conn, mental wellness is all about equilibrium. By maintaining a proper balance of work, rest, train and play, it’s a lot easier to keep your mental health on an even keel. “You usually find that when someone is having issues with depression, it’s because that balance isn’t right. They haven’t been spending time with family and friends because they have been working or training too much. That’s when your mental health can suffer,” he says. “And a lot of guys are under pressure to look good, and that’s creating an image issue. I want guys to be okay with doing stuff that makes them happy, not because they think they have to do it. “For instance, if you’re thinking, ‘I have to train my chest today or I won’t get big enough’ – that creates stress which raises cortisol levels, which has a negative effect on everything. Instead, go and do something fun and you’ll walk away feeling awesome. Try variety in training.”


MAKING TIME

Conn’s sample workout Conn certainly practises what he preaches, and introduces a lot of variety into his weekly training, as well as making sure he takes the time to address his mental and nutritional wellbeing. This helps to keep him in top shape. “About twice a week, I’ll do weights,” he says. “I’ll have a theme behind each workout, so it might be power day or hypertrophy day where I pick five exercises and I have to get to 100 reps for each. Every time, I try to trick my body. It might be an AMRAP, or I might do a really slow tempo day. I’m constantly mixing it up in the gym. All the movements are functional movements; I just change the speed, tempo or volume. “Then I do Orangetheory Fitness for cardio. What it’s doing is educating people about what their heart rate should be – it’s really motivating. And then there’s EPOC – the afterburn. You train hard for an hour, and if you spend about 12 minutes at 84 percent of your max heart rate, you’ll burn for 36 hours at a higher metabolic rate than you normally would. And you don’t have to do it every single day. I do it twice a week. Then I do Xtend Barre on the weekends with my partner. I’m more flexible than her and she hates it!” Of course, his role with CWG involves a lot of training and meetings, which can make it harder to find time to work out. But Conn’s motto is “There’s always time to train”. He also regularly does what he calls “reflection time”. It’s his own form of mindfulness that helps keep him on track. “I call that part of my training,” he says. “You can’t just train physically; you have to train mentally as well. I’ll either get a massage or head down to Bondi Beach and walk to the end of the beach where there’s a quiet spot and assess the day – all the negatives and all the good things. Then I let the negatives go and think about the good things on my walk back. “I’ve been doing a lot of that. There are always times when you just can’t make it, but you’re allowed to have bad days just like you’re allowed to have good days. And that’s what I try to speak to a lot of men about – it’s okay to have a bad day.”

Your aim is to complete as many rounds as you can in 15 minutes. Every round the reps increase by 10, except for skipping which stays at 200 reps. Write down exactly what you finished on and make this your benchmark – hit this workoutonce a week or fortnight to see if you can improve on it every time. Exercise Sandbag clean and press (pictured) Air squats Lateral kick sits (pictured) Reverse push-ups (pictured) Bent over sandbag rows (10kg female/20+kg male) Skips (double under counts as 2 reps)

Reps 10 10 10 10 10 200

Reverse push-up.

THE RIGHT STUFF

Conn is also an ambassador for BodyScience, and uses their products to enhance his training and mental clarity. He’s particularly a fan of Hydroxy Burn Clinical – a supplement that’s been scientifically formulated to help reduce stress-induced cortisol levels. He also

Lateral kick sits. M AY 2 0 1 8

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● Cover guy

Dan Conn

“I’m on an interesting ride atthe moment and I’m very, very thankful for the position I’m in.” eats a simple, clean diet – no dangerous fads for this guy. “My partner is a nutritionist, which helps me understand what I need to eat,” he says. “You just need to eat clean, whole, healthy foods. You see people go on juice cleanses and stuff – you don’t need to do that, or go to some organic café or anything. And you need carbohydrates! I used to focus heavily on protein, now I eat more carbs. It’s all about balance again – balance in your diet, balance in your training, balance in your mental health. Steer away from people who tell you that you have to eat this and you have to train this way – just do what feels right for you.” Conn has also recently fallen in love with wearable technology, and is now a proud ambassador for Samsung. “I never really got into wearables until last year and now I’m addicted to it,” he confesses. “It keeps you accountable. With Samsung Gear Sport, you can monitor your heart rate and your steps and your workouts and calorie burn, and it analyses your workouts. Plus you can have all your messages and emails linked to it and take calls.” Conn also uses Samsung Gear IconX earbuds – truly wireless buds that can carry up to 1000 songs, so you can pop them in and go for a run and leave your phone at home. “I think that music is massive – it stimulates every part of your brain and can change your mood,” he says. “It’s amazing where all this technology is headed. Now people are becoming more aware, even in the corporate world, of how technology can work together with wellness in a positive way.” Social media is also playing a major role in educating people about health and wellness, and Conn utilises the medium to reach out to as many people as he can. “I use social media as a tool to get in front of people and talk to them,” he says. “There are a lot of people who are not authentic on social media. I’m being authentic. I meet people and they’re like, ‘Wow, you’re actually a nice person!’ It’s a great tool. I’m not doing it for glory or followers – it’s about how many genuine connections you can make.” His online popularity and authenticity seem to have earned him a large number 60

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of fans… and a copycat account or two. “There are a few fake Dan Conn Facebook pages out there,” he says with a laugh. “There’s this one guy from Spain who started this page and there are 100,000 followers, and whatever I post he reposts. I wrote him a private message and he got back to me – there was nothing nasty about it – and I was like, ‘Why are you doing this?’ And he just said, ‘I hope you don’t mind.’ And I was like, well, as long as it’s positive, and maybe one day give me a bit of a shout-out?” Things are certainly getting busy for Dan Conn right now. As well as working with CWG, Samsung and BodyScience, he is also representing adidas and Harley-Davidson. “I need a PA!” he says. “Things are getting crazy. I don’t want to be like a NASCAR driver with stickers all over my car. I want to be really clear on who I work with – this is my nutrition, these are my wearables, and they are sending the right message – the same message as me. “I’m on an interesting ride at the moment and I’m in a really great place right now. Not every day is a great day, but I’m getting some great opportunities, and I’m very, very thankful for the position that I’m in. There have been some very dark times with my own mental health and I still have challenges and some days are pretty shitty, but there are other people out there having shitty days, too. And they’re the people that I remind myself I want to connect with.” Find out more at danielconn.com or follow him on Instagram @Dan_DC_Conn


Attention, please By focusing on form, timing and variation, you can bust through any pesky plateau.

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30 WAYS TO MF

TI TOP PS

T H E B A S I C S M I G H T S TAY T H E S A M E – B U T S C I E N C E I S A L W AY S F I N D I N G N E W T W I S T S ON THEM. WE PRESENT THE CUTTING EDGE R E S E A R C H T H AT W I L L L E T Y O U U P G R A D E T O A L E A N E R , S T R O N G E R B O D Y. BY JOEL SNAPE

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MODIFY YOUR MOVES If size is the aim, training takes on a different tone. Here’s how to change the classics accordingly. 1

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Chest

Biceps

Triceps

Shoulders

Back

Traps

Step away from the bench – you’ll get more pec activation from moves that aren’t just about pressing. Switch your push-ups for “squeezers”. Start with your hands slightly outside shoulder-width apart, and squeeze them together (they shouldn’t actually move inwards) on the way up. Do three max-reps sets, every other day.

“Unfortunately the best biceps move is the least practical,” says strength coach Chad Waterbury. “If you can hang a rope up somewhere, do 10 climbs, two or three times a week for all the stimulation you’ll ever need.” Not an option? Do neutral-grip pull-ups (palms facing in) or pull-downs using your gym’s double-D handle to give your guns similar stimulation.

Dips done properly – with your elbows tucked to your sides – might be all the triceps training you need, but once you hit the 30-rep mark, switch to the Russian variation. Drop into the bottom of the move, shift your weight backwards onto your forearms, then push forwards again and come back up. The (nasty) goal is 10 reps.

Don’t chase the weight on shoulder moves: your rotator cuffs will struggle to handle the stress. Instead, use light dumbbells and strive for perfect form – when you’re doing lat raises, for example, do one rep, then hold at the top for 10 seconds, two reps and 20, all the way up to four and 40. Rest for a minute, and repeat twice.

You need to hit it from all angles. To do the job, pick a rep count that’s roughly a third of the number of pull-ups you can manage in one set, then do three sets of this number of normal-grip pull-ups, three sets of close grip and three sets of wide-grip, with 60 seconds’ rest between sets. Once you can do all nine sets with perfect form, increase the reps by one for your next workout.

Sure, shrugs will do the job – if you go heavy enough – but for better and quicker gains, switch up to the snatch-grip high pull, which hits the rhomboids, shoulders and mid-back for shirt-stretching muscle. Using a wide grip on the bar, pull it explosively upward, keeping your elbows higher than the bar and aimed slightly backward. Then let the bar fall back to the start position.

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2-2.3G OF PROTEIN A DAY PER KILO OF BODY WEIGHT IS THOUGHT TO BE IDEAL. 7

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Glutes

Hamstrings

They won’t activate themselves. Before you squat, use the fire hydrant: get on all fours, then bring your knee up and out to your side, like a dog marking its territory. For more activation, straighten your leg – if your glutes start twitching, it’s working.

The Nordic hamstring curl is a fine move – and, according to studies, a solid way to protect your hamstrings from sports-based wear and tear – but it’s not easy without someone to hold your legs. Use a lat pull-down machine as an improvised spotter: get into the machine with your shins on the seat and ankles tucked underneath, then lean away from the machine, holding on to the handle.

EAT BIG (AND SMART) Because “just eat more” lacks finesse. 9

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Know what you need

Keep carbed up

Track your intake

Watch your macros

First, you need to work out your basal metabolic rate, or how many calories you’re burning just to stay alive. Plug your stats into the equation: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 , then multiply the whole thing by 1.375 (if you’re planning to train one to three times a week) or 1.55 (if you’re aiming for four to five). Once you’ve got your baseline, add 300-400 calories per day for a controlled bulk.

“Don’t demonise carbohydrates,” says strength and conditioning coach Joel Dowey. “Recent research suggests that when protein is eaten with carbs, muscle protein synthesis increases as much as fourfold compared to protein and fat or protein alone. Consume high-GI carbs after training to maximise the recovery process.”

“You need to watch your diet more when you’re bulking than when you’re cutting,” says trainer Jay Waldron. “When you’re cutting, the only difference the numbers make is how fast or slow you lose fat – but when you’re bulking, days of excessive eating will mean fat gain, and days of missing your macros will slow your progress.” Spend five days tracking your calories and macros with MyFitnessPal: after that, you’ll have a better idea of how you’re doing.

Watching calories? Keep your priorities in order, says Dowey. “Don’t over-eat protein. There is very little research to suggest more than 2-2.3g per kilo of bodyweight a day equates to greater strength or mass gains. If you consume more than this then they’re wasted calories – calories that could be eaten as carbs or fat, increasing the rate at which you recover.”

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TRAIN BY THE NUMBERS No need to get the calculators out – some pretty basic maths will improve your gains.

90 sec REST AFTER HEAVY SUPERSETS WILL HELP BUILD MUSCLE.

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Vary your reps

Count your sets If you’re trying to get jacked, your secondary goals should be to minimise joint wear and tear, and maintain – or increase – your proficiency on the big lifts. To do that, aim to train each muscle or movement for four to six sets (or 40-70 total reps) per session. Try accessory lifts over lighter sets of squat, bench or deadlift to cut down on overuse injuries.

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Yes, most studies agree that six to 12 is the ideal range for maximising muscle growth – if you go heavy enough – but that’s not the full picture. Lower rep counts - three to five, say - will let you build the strength you’ll work with later as well as maximising mechanical tension, while going above 12 will help build up your lactate tolerance. Go low early on, when you’re doing compound moves, then switch to high when it’s time for isolation work.

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ADD SOME SUPPS Remember: they’re a helping hand, not miracle pills. 17

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Creatine

BCAAs

It’s naturally produced in the body, and you can find it in food – mainly meat, eggs and fish – but supplementing can increase power output, by helping out your body’s stores of ATP, its primary source of energy. Recent studies support taking it with a loading phase: take 0.3gper kilo of bodyweight for five to seven days, then back off to 5g total a day for three weeks.

They can increase muscle protein synthesis, especially if you’re not getting enough protein from other sources. There’s also some evidence that they reduce post-workout muscle soreness and increase testosterone recovery. The standard dose is around 20g a day, and it’s especially useful if you miss breakfast.

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Digestive enzymes If you aren’t actually digesting properly, all your chicken thighs mean nothing. “Include a quality digestive enzyme,” says Dowey. “An optimally working gut will ensure a great uptake of both macro- and micronutrients, leading to greater recovery from training.” So you’ll be able to train again faster, which means more gains.

Magnesium Sleep is as important to muscle growth as food: it’s when recovery happens. Magnesium – the fourth-most common mineral in the body – helps with stress levels and improved kip-time. Take it in spray form, or add the salts to your bath.

“An optimally working gut will ensure a great uptake of both macro- and micronutrients.”

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Time your rests

Watch your tempo

If you’re training strictly for strength, rests should let you fully recover. For fat loss, they should be so short you’re gasping for breath. For muscle? It’s somewhere in between. “Getting a timer that you keep in view as you train so you can stick to your rest periods is one of the best investments you’ll make,” says trainer and cover model Sean Lerwill. For muscle, 90 seconds after heavy supersets is a good guideline.

It’s been a constituent of most muscle plans for a decade or more – but before that, the Schwarzeneggers and Ferrignos of the world built bulk without anything so prescriptive. If mid-set counting isn’t your forte, just think “forceful up, slow down”. As a rule, take twice as long on the eccentric [lowering] as you do on the concentric [lifting] part of the move. Keep it controlled, and you won’t go far wrong.

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Protein Youonlyneed itifyouaren’t gettingenough fromfood, orifyou’re strugglingto eatduringyour post-workout window(don’t panic,itlastsup to90minutes). Aimfor30-50gin ashakeafter training.

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ADVANCED STRATEGIES Bulking hit a roadblock? It’s time to dig out the technical tricks.

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Vary your speed

Know when to fail

Stretch better

Three key factors maximise muscle growth: mechanical tension, muscle damage and metabolic stress. Switch your tempo between moves or workouts, and you’ll alter which one comes to the forefront. For instance, do your bench pressing with a pause at the chest to increase mechanical tension, but switch to dumbbell bench with a bigger ROM and slower lowering motion to up the muscle damage. Change things up every couple of weeks for bigger gains.

According to a study in the Journal of Applied Physiology, failure is the most important factor in hypertrophy – but that doesn’t mean going all-out in every set is the smart strategy. Going to failure on heavy, compound lifts is very taxing to the nervous system, to the point where doing it on your first move might ruin your workout. Save it for isolation moves.

Not just because you’re channelling Van Damme. Static stretching for 30-90 seconds per muscle group after a workout can stimulate a recovery response in your nervous system thanks to receptors in your soft tissues. Struggling with your no-doubt tight pecs? Sling a resistance band over a pull-up bar and tug gently against it so that you feel the stretch in your pec.


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Push, then pull There’s more to supersets than just saving time: according to an effect known as reciprocal innervation (first hypothesised by René Descartes, philosophy fans), muscles exist in pairs with contraction of one being matched by relaxation of the other. There’s some evidence that this means supersetting, say, a triceps move with a biceps move (chin-ups and bench press is a classic example) aids recovery from both moves, by forcing the non-working muscles to relax – and letting you get more reps next set.

Feel the squeeze “When doing any arm exercises, try squeezing or tensing the ‘antagonist’ muscle before each rep,” says Dowey. “The triceps if you’re doing curls, for instance. This will fully lengthen the target muscle ensuring a greater ROM, which leads to increased micro-tears in the muscle.”

6 sec REPS ( 2 SEC LIFT, 4 SEC LOWER) WILL HELP YOU TO BUILD STRENGTH.

TRAIN LIKE A PRO 27

Switch your tempo between moves or workouts for bigger gains.

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…with advice from our experts.

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Andrew Tracey

Ryan Terry

Ben Mudge

Shaun Stafford

The Nomad Way creator and cover model

IFBB Pro bodybuilder and cover model

Reflex Nutrition Athlete and cover model

WBFF pro fitness model world champion and cover model

“Focus on form. The last rep should look exactly like the first, whatever weight you’re moving but prioritise the eccentric. The lowering portion of any lift is the most effective at causing the damage that’s necessary for hypertrophy – just look at the difference in shoulder size between Olympic weightlifters or CrossFitters, who drop their lifts from the top of the lift, and bodybuilders who focus on a slow, controlled lowering. “

“Everyone knows to have big legs you have to squat, but tailor your form to your goals. Stand with feet close together and you switch the emphasis of the movement onto your outer quad, which helps to build the outer sweep, giving you a more ‘3D’ look. The sumo squat focuses on the inner quad to give the leg more overall thickness – you’ll tend to be stronger on this movement than the normal squat.”

“Instead of doing lots of moves for each body part, focus on the big five: the deadlift, squat, bench, overhead press and pull-up. I think these are the best five movements you can do for overall muscle recruitment – do them correctly and you’re going to add some serious muscle.”

“Rather than going into a set with a desired rep range in mind, go in with the aim to work for a certain amount of time. Select the weight you would use for your set of 10 to 12 reps but try and work for between 40-70 seconds – the accepted ‘time under tension’ for predominantly hypertrophy. You still need to be working at a max level. Try to make the set last as long as you can – either more reps or slower reps – until you hit the latter end of the timebracket.”

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RIDING HIGH S O YO U WA N T T O R I D E A M O T O R B I K E ? H E R E ’ S W H AT YO U N E E D T O K N O W.

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Ready to get revved? ■ When it comes to getting from A to B – fast, nothing beats the thrill of riding a motorbike. Writer and philosopher Robert M. Pirsig probably says it best in his classic philosophical novel Zen and the Art of Motorcycle Maintenance : “In a car you’re always in a compartment, and because you’re used to it you don’t realise that through that car window everything you see is just more TV. You’re a passive observer and it is all moving by you boringly in a frame. “On a cycle the frame is gone. You’re completely in contact with it all. You’re in the scene, not just watching it anymore, and the sense of presence is overwhelming.” It’s enough to make you wanna rush out right now and buy yourself a Harley, right? But before you can get “in the scene”, there are a few important things you need to know – things that could possibly save your life.

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The right steps

Learning curve ■ “Ridinga motorcycle requiresasetof skillsthatyou don’tnecessarily needasacar driver,”saysBernie Hatton,director andprinciple instructoratTop Ridermotorbike licenceandtraining school.“Thereisa greateramountof concentrationand attentionrequired– probablytenfoldto thatofdrivingacar. “Youneedtohave skillswhereyou pickuponallthe littlethingsthat you’dnormally notnotice– roadsurfaces, differentstyles ofcorners,where themotorcycleis actuallygoingto beturnedininto theturn,whereyou aregoingtoclip halfwaythrough theturn,whereyou aregoingtoexit.And inregardstothat, youhavetohave theunderstanding oftheleanangles ineachofthose positionsandthe requirements.” Ifyouwantto makesureyou

surviveyourfirst ride,it’sprobably wisetogetsome instructionfirst. Luckily,these daysthereare plentyofquality trainingcourses thatcanteachyou everythingyou needtoknow. “WhenIwas ayoungman, Ilearnedtoride organically–Ijust gotonitandrode around,”Hatton says.“Butthe problemwiththat is,youhavetohave anunderstanding ofgyroscopicsand centrifugalforce, thephysicsofthe bike.Andyouhave tounderstandhow thebikeactually stopsandhowyou usethoseskillsto saveyourselfona motorcycle.There aresomanypeople whojustdon’t understandthat.” Learningcorrect steeringgeometry methodsand understandinghow thebiketurnsare crucialforsafety, asabiketurnsin asignificantly differentway toacar.

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“Ifyoucould imagineboth yourhandson handlebarsinfront ofyou,ifyouwere justsittinginyour chairrightnow, you’dthinkthatif youwereturning right,youwould feelthatyou’dpull therighthandback towardsyouand pushoutwiththe leftarm,”Hatton explains.“Inactual fact,toturnright, therighthand comesslightly forwardanddown andtheleftarm isrelaxed.”

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■ WhatHattonhas experiencedwith manypeoplewho arelearningtoride abike,becausethey don’tunderstand steeringgeometry theyoftenruninto theobstaclesthey’re tryingtoavoid. Thisissomething thatevenhappens topeopleona pushbike.Ofcourse, themaindifference betweenapushbike andamotorbike istheweightand thespeed,notto mentionthebig engine.Stacking apushbikeisno biggie;stackinga 150kgmotorbikeis awholeotherstory. Whichiswhyit’sso importanttoknow whatyou’redoing beforeyouhitthe road. “Therearealotof skillsthatcanbe learnedandthere arereallygood trainingmethods availablenow,but unfortunately about80-90percent ofpeoplewilljust gototheirfriends andsitontheir motorbikejustto gainsomeriding time,”Hattonsays. “Whileriding timeisgreat

because if gives you confidence, it doesn’t necessarily give you the exact tools you need to understand how to steer quickly and efficiently, and how to brake correctly.” According to Hatton, there are five different ways to turn a motorcycle and five different ways to brake. Experienced riders use variances of each of these for the different corners and different surfaces they encounter on the road. But there’s no need to be intimidated by this. If it’s done right, learning to ride is not that complicated. “It can be broken down into simple learning chunks that are really easy and enjoyable, and it can be learned quite quickly if you do it in the right manner,” Hatton says. “It sounds really complex but it’s not. It’s really simple, but you can’t really do it out of order – it has to be done in the right steps.”

Triumph Raven 2 A full D3o jacket set, action back, perforated panels and a luxurious printed liner. peterstevens.com.au

“Riding a motorcycle requires a set of skills that you don’t necessarily need as a car driver.”

MF TOP TIPS

Do you see what I see?

Accidents happen when riders failtomakethemselvesvisibleonthe road.Whileit’salsotheresponsibility of the car driver to look out for motorcyclists, there is a lot you can do to make sure you’re seen. “For me, the number one thing would be to ride in a manner where I am highly visible,” Hatton says. “That’s the positioning of your bike on the road, and riding at a speed where you’re visible. If you’re flashing around too quickly, people can’t see you. So it becomes my responsibility that I

ride in a manner so that people can see me. That doesn’t mean I’m giving up my rights, but it does put a requirement back on me.” Another way to boost visibility is to always ride with a headlight on. Some people also choose to wear bright vests. “I don’t assign anyone with the responsibility of seeing me – I ensure that they see me,” Hatton says. “If there was any doubt that someone has seen me, I’d be aware of who is behind me and I’d cover my brake and I might even

sound the horn and give them a friendly wave. That’s what a motorcyclist should do. “Unfortunately, too many people say, ‘Oh, it’s the car driver’s fault’, but we’ve been around long enough now to know that it’s really hard to see a motorcycle rider. I drive cars as well and I’ve been scared when a motorcyclist comes out of nowhere. Especially being a motorcyclist myself, it’s the worst feeling thinking that I might have nearly hurt someone.”


Your first bike ■ According to Hatton, brand-new motorbikes these days are a fantastic choice and they come with good warranties and great support from the industry. However, with the right advice, you can score a top second-hand bike. “You’ll need someone who has a really good mechanical knowledge who can inspect the bike and make all the vital checks on it to ensure that it’s in good condition,” Hatton advises. “Because if there are things that have to be replaced, there’s a good chance the bike is going to cost you a lot of money.” Speaking of money, the cost of running a bike can be substantially cheaper than the cost of running a car, although some people end up paying more than they should. “That’s usually because they don’t get the right education on how to look after their bike,” Hatton explains. “You need to learn about maintenance, because the service of your motorbike requires chains and sprockets to be lubricated anywhere from every 150-300 kilometres. Some people think they can just get a bike serviced at a shop, ride it around for 5000 kays and then go back to the bike shop – that’s not the case.” Happily, bike maintenance is relatively simple – once you know what to do. The best advice is to have a professional show you the ropes. Checking the tyre pressure on your motorbike is a critical element you need to be aware of. One PSI out on tyres can affect the bike’s braking and turning performance and the ability to wick water from the treads in wet conditions. Additionally, it’s essential to keep an eye on the oil levels. You also need to keep an eye on the brake pads, as they wear quite quickly. “You need to be able to do these checks on a weekly basis,” Hatton says. “If you can get some guidance, you’ll have a cheap and affordable time on a motorbike. If you don’t get any guidance, it will probably cost you two or three times – even five times more.”

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Protect yourself ■ Personal protective equipment, or PPE, is one of the most important aspects of riding a motorcycle. You need to choose the right PPE for the protection it offers you as a rider, but also for the climatic conditions you’re going to be exposed to. “First and foremost PPE needs to protect you from the impact of a crash on the ground,” Hatton says. “So it needs to have impact protection – in the feet, in the pants, in the jacket and of course you have your helmet. You need protection for when you’re sliding down the road and the motorcycle is on top of you, which a lot of people don’t understand. This could happen.” You also want to ensure that you choose appropriate clothing for your weather conditions. “PPE in Queensland is going to be far different to what you’re going to require in Victoria or Tasmania,” Hatton says. “In Queensland on hot days we’re going to have a mesh-style jacket that breathes well, and light jeans with Kevlar lining in them, so we get some protection, but it’s not as heavy. “In Victoria, you may be considering leathers, and you might even be looking for waterproof jackets and gloves that also shelter you from cold conditions. In cold conditions, you could be experiencing minus 20 degrees on your hands when you’re travelling at speed.” Luckily, these days you don’t have to look like some kind of flashy motorbike geek just to protect yourself. Manufacturers of PPE are now becoming much more aware that people want to be able to wear something that can transfer from bike to café without looking out of place – still fully protective but you wouldn’t know the difference. When riding at night, ensuring your PPE has some fluorescent elements to it will help to improve your visibility – an area of major importance to motorcyclists.


Getting your licence ■ The steps to get your motorbike licencedifferineach stateandterritory.In someplaces,it’squite straightforward, but in states such as Queensland, where Hatton lives, changes are being made to the process that make it a little harder. “Whatitwould requireinmost statesismaking anapplicationfor alearner’spermit,” Hattonsays.“In Queenslandyou needtoactuallysit downanddosome sortofpractical andtheorywriting test.Itmeansyou’re doingabitofbasic trainingtogetyour permit,andafter yougetityouneed togobackandsitan assessment.” Whenyou’rea learner,you’reonly permittedtoride approvedbikes– you’rerestricted fromridingmore highly-powered motorcyclesunder anationally-agreed standard. “Itwasoneofthe beststepsever madeinmotorcyclingwhenthey broughtinthe learner-approved motorcyclescheme,” Hattonsays.“This wouldbefrom50cc bikesalltheway upto660ccs,but there’salsoapowerto-weightratio.

Some bikes may be 600cc, but they’re too efficient in the engine – they go too fast for the weight – so they’ve been banned out of that class.” To check which bikes you’re permitted to ride, head to the website of the governing body in your state. You’ll be restricted to those bikes while you’re in learner-approved motorcycle mode. In most states, you can graduate to a bigger bike after a year, however in Queensland you need to have your learner’s for two years before you come back and sit a test for a larger bike licence. How you ride also differs from state to state. Obviously in the first year you can’t double anyone, but in NSW and Victoria, for example, you can head out and ride around by yourself. However, in Queensland, when you have a learner’s permit you need a mentor rider with you at all times when you’re riding. So it’s well worth checking your state or territory’s laws. Also ensure you’re well aware of laws governing speed. In NSW, for instance, a learner cannot exceed 90km/h.

Take me anywhere ■ Hattonhasbeen riding for decades, and his passion has taken him all over the world. “I love getting out and expressing myself on a bike,” he says. “I love the adrenaline. I’ll go to racetracks and dirt tracks for a bit of fun. Or on the weekends I go for a ride with my mates. I’ve ridden all through the Snowy Mountains, all through Europe. I’ve been on motorcycles and road bikes and dirt bikes everywhere. “I have this real love for the adventure bike. It gives you the ability to ride on the road, but it also gives you the ability to ride off-road. I’ve

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A great everyday sports riding boot with important sports features such as a large PU shin plate and replaceable nylon toe sliders. peterstevens.com.au

ridden through mountains and then on the same bike I’ve ridden out through deserts and hills. It‘s awesome. I’ll put my wife on the back and we’ll go somewhere. It’s cheap and it’s an efficient way of travelling, and some of the places we’ve ended up are incredible.” Of course, before you can experience this, you need to get the right training, the right gear and the right bike. Most importantly, you need the right experience. “One of the things most people don’t realise is that, sure – you’re allowed to get on your bike and ride on the road, but you might have to do an emergency brake, or you might have to swerve to avoid something,” Hatton says. “Knowing how to brake from 100km an hour is a must. No-one gets taught that in licensing, but you’re going to need to know how to do it.

There are courses there for people to gain that expertise – you don’t have to put yourself at risk by trying to learn those skills out in traffic.” Advanced training courses are the best place to equip you with the kind of skills that will keep you and others safe. Having a good mentor is also a great idea, as you can hang out with them, listen to them and learn from them. Being a safe rider will only ever enhance your riding experience – you can enjoy the thrill of adrenaline without the undertone of fear. “The attitude would be to create a defensive attitude that’s going to keep you alive,” Hatton says. “Motorcycling is awesome; I’ve spent my life with it. It’s so rewarding and it’s so addictive. But things can go so wrong when people just don’t get exposed to the right training.”

“The attitude would be to create a defensive attitude that’s going to keep you alive.” M AY 2 0 1 8

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Start your engines! WINNING RIDE

Aprilia Tuono V4 1100 Factory ■ Since its launch in 2002 the Aprilia Tuono has won accolades from every corner of the motorcycling work for its innovative style, thundering performance and outstanding handling. It is hard to believe that it can get any better…. but it has, with a new 65° V4 1100cc engine producing over 175HP at 11,000RPM. The Aprilia Tuono V4 1100 Factory features Ohlins suspension system including front forks, steering damper and monoshock, cast aluminium wheels and the striking superpole colour scheme which ensures you stand out on both the road and racetrack. Check out aprilia.com.au/tuono-fac for more information.

DO THE MONSTER MASH

Ducati Monster 659 ■ Ducati is excited to announce the arrival of the Monster 659, produced exclusively for the Australian and New Zealand markets and accessible to all learner riders under the Learner Approved Motorcycle Scheme. Start your motorcycling journey with confidence, style and fun on the new Monster 659. Contemporary and iconic, the 659 also features smooth progressive power of a 659cc fuel injected L-Twin engine. The safety of the latest generation Bosch ABS, as well as LED tail and headlight DRL for hi-visibility. For additional confidence, the low 785mm seat makes the 659 ideally suited to learner, female or smaller riders. See ducati.com.au for more.

CITY SLICKER

Harley Davidson Street ■ Urban riding has never been so easy with the learner legal Harley-Davidson Street 500. Confidence-inspiring, the low seat height allows plenty of balance and control when riding at considered speeds, and with its dark, aggressive custom look, the Street 500 is built to thrive in the city. The blacked-out, liquid-cooled V-Twin engine, nimble chassis and dialed-in suspension will help you beat the traffic in style whether you’re commuting to work or the gym, and the ride away price starts from $9995. Visit h-d.com.au to book a test ride at your local dealership.

A R E A L S TA N D - O U T

Indian Scout Bobber ■ The Scout Bobber proves that less is really more. True to classic Bobber style, the front and rear fenders are chopped. A 69-cubic-inch, 1133cc V-Twin with 6 speed transmission pumps out an impressive 94 horsepower for head-snapping acceleration and plenty of passing power. All of this power comes with confident control and sporty , firm handling through every curve and straightaway. With a raw, mechanical look, minimal engine covers and blacked-out exhaust, frame, handlebars and mirrors, it may be stripped down, but it always stands out. Head to indianmotorcycle.com.au/indian-scout-bobber for more info.

S TAT E O F T H E A R T

Triumph Street Triple ■ For over 10 years Triumph’s range of Street Triple motorcycles have been the staple for riders that crave sports performance, capability and control. With its thrilling triple engine, aggressive looks and intuitive handling it set the benchmark in the roadster market. Building on the Street Triple’s well-earned reputation for quality, character and style, the latest Street Triple range keeps delivering with a higher capacity “Daytona”derived 765cc triple engine for more power, performance and torque. All combined with more state-of-the-art technology, sharper styling, a more aggressive and athletic poise and the highest specification suspension, chassis and tyres ever on a Triumph model. See triumphmotorcycles.com.au/bikes/roadsters-and-supersports/street-triple

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irs h t r fo d i a fi rst

t


Stiffed

W H Y CA N ’ T AU S S I E M E N G E T V I AG R A F RO M T H E I R P H A R M AC I ST ? BY D O M CA D D E N


It’s a kick in the crotch. While New Zealand and the UK have sildenail drugs such as Viagra available in pharmacies without a prescription, Australian regulators are cock-blocking proposals to do the same here. This boner-killer comes down to the age-old question of health risk vs. beneit, the battle between fear and progress and the ongoing war between doctors and pharmacists. Meanwhile, nearly 50 percent of Australian men aged 40-70 who experience erectile dysfunction (ED) at some time are caught in the middle. Last October, for the second time, Australian regulators knocked back an application by Bayer to down-schedule Levitra (vardenail) from prescription to “pharmacist only” (available from behind the counter after consultation with a pharmacist). An application by Pizer to down-schedule Viagra was denied at the same time. Just a few weeks later, the UK granted over-the-counter access to Viagra Connect. Since 2014, New Zealanders have been able to skip the doctor and go direct to the pharmacist for Silvasta, a medicine with the same active ingredient as Viagra (sildenail). Poland also sells a sildenail medicine, Adamed, no prescription required.

Hit or miss The all-powerful Australian Medical Association (AMA) has been the major buzzkill on applications to take ED meds in Australia of prescription. In its submission against the latest applications for over-the-counter Viagra and Levitra, the AMA claimed that “ED is a marker of the state of the blood vessels in other parts of the cardiovascular system” and “may also be caused by many other prescription medicines… It is also crucially important to explore whether there are psychological causes.” The AMA noted that,

By the numbers Erectile dysfunction in Aussie men.

70-79

“The above issues cannot be addressed by answering a simple checklist of questions posed by a pharmacist.” It was the old “doctors are the only gatekeepers” defence. Yet in both the UK and New Zealand, regulators have concluded that with a little additional training, pharmacists were capable of screening for health conditions such as liver failure, severe kidney failure and heart disease and drug interactions. The Australian regulators mouthed the AMA’s lines, adding that access to these medicines from a pharmacist might make men visit the GP even less. This conservative approach was pretty much a 69 of the attitude taken in the UK and New Zealand. The New Zealand experience with over-the-counter access to sildenail showed that it has been a positive for men’s health, catching out underlying health conditions in men that would otherwise have gone undetected, according to Alison Van Wyk, executive in professional services for Green Cross Health, which administers some 360 pharmacies in New Zealand. Speaking at the World Self-Medication Industry General Assembly in Sydney last October, Van Wyk explained that ED might prod men who rarely see doctors to visit the chemist, and the sildenail bait can catch out other health problems that might otherwise be missed. After the mandatory consultation with a pharmacist, many guys might leave with their Silvasta, but they might also leave with a referral to a doctor for a heart health or a diabetes test – things most guys wouldn’t lob in for themselves. In New Zealand, specially trained pharmacists can supply sildenail in doses up to 100mg under strict criteria to men aged 35-70 with ED. Some 58 percent of pharmacists have done the special training required to be able to dispense Silvasta. Each time Silvasta is supplied, the patient’s doctor is informed (unless the patient opts out – not a great idea, your doctor should know about all medicines you’re taking, prescribed or not). In the UK, men with ED aged 18 and over can duck out to the pharmacy for Viagra Connect, which comes only in a dose of 50mg and in a maximum pack size of eight tablets. Sales started in the northern spring of 2018, but it won’t be sold to men with certain health conditions, or men taking certain interacting medicines.

69.2%

Risk or reward 60-69

51.5%

50-59

33.5%

40-49

13.1%

SOURCE: IMPOTENCE AUSTRALIA

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So if the UK and New Zealand are cool with sildenail, what about those risks? It’s a matter of perspective. All medicines have risks – hell, a box of supermarket aspirin comes with a list of warnings, too. Viagra’s common side efects include rash, diarrhoea, abnormal vision and an increased risk of urinary tract infections. Less common side efects include increased heart rate, fainting and low blood pressure. Yet John Smith, CEO of the Proprietary Association of Great Britain (PAGB) said, “Erectile dysfunction is a condition that is easily self-diagnosed and suitable for selftreatment, with the support of a pharmacist.”


Ditch the droop

There are plenty of reasons why you might be having performance problems in the bedroom – and it doesn't have to indicate a serious problem. Here are some common causes.

Up and at ’em? While the booze may help you get in the mood, it can spell disaster for when it’s go time.

You’re seriously stressed ■ Stress is the biggest erection killer in younger men. It’s hard to get down and dirty — and get it up — when your attention keeps breaking from sex, sex and more sex to that looming work deadline. If you can’t identify any major stress points — such as a new job or an unexpected dip in your emergency fund — take a look at your relationship. According to a 2006 study published in the Journal of Nervous and Mental Disease , “internal” stress (stress that originates from within a couple) is more likely to impede your sexual life than “external” stress.

You don’t drink ■ You’ve probably heard that moderate drinking can be good for your heart, but it also does wonders for your penis. According to a 2009 study published in the Journal of Sexual Medicine, men who drink alcohol on a regular basis (even binge drinkers to a certain degree) are less likely to have erectile dysfunction than men who don't drink or who no longer drink. In fact, when researchers adjusted for age, cardiovascular disease and smoking, they found the difference was 2530 percent for guys imbibing 1-20 drinks per week. Err on the lighter side, though; too much can screw you over.

You drink way too much ■ Heavy drinkers are no stranger to “whiskey dick”, nor can they expect to maintain a stellar sex life. Alcohol is a central nervous system depressant, which means it slows everything down — including blood flow to your penis. A 2007 study published in the Indian Journal of Psychiatry found that heavy drinking increases the risk of sexual dysfunction, including premature ejaculation, low sexual desire and erectile dysfunction. The researchers studied 100 men with alcohol dependence and found 72 of them experienced one or more types of sexual dysfunction.

You’re losing your hair

You’re tipping the scale

Your T levels are low

■ Or rather, you’re trying to keep what's left by taking the prescription drug finasteride (AKA Propecia). Finasteride may cause sexual side effects, including a loss of sexual desire, inability to ejaculate and difficulty reaching orgasm; and a 2012 study published in the Journal of Sexual Medicine suggests these sexual effects could persist for years. But you should take those results with a grain of salt— that study had a small sample size of just 54 men, whereas a 2003 study (with a larger sample size of 3040 men) found that the side effects only persisted for one year.

■ Obesity is another all-too-common reason for erectile dysfunction in younger men. It’s not just “being fat” that hurts your erections — it's the side effects from obesity, such as hormonal imbalance (fat produces oestrogen), diabetes, high-blood pressure and heart disease. The answer here is simple: lose weight and get in shape. You may find that your new bod will give you greater confidence, which will make a difference to your attitude in the sack as well.

■ If it’s not just your erections that are taking a nose-dive, but also your libido, you might want to have a doctor check on how your testosterone levels are doing. Low testosterone is more common than you might think, and it can be a result of ageing, not sleeping enough, poor food choices and weight gain. There are plenty of natural ways to boost your testosterone, but the first step is to get some bloodwork done so you can work out a plan with your doc.

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Moving a drug from prescription-only to pharmacy access might seem a big deal, but it’s part of the natural evolution of medicine that comes when consumer experience shows that they could be used safely with less supervision. In the medicines biz, it’s called “switch” – when regulators agree to ease the leash on a medicine so it’s easier to get. Even ibuprofen, antifungal treatments, nicotine replacement therapy and common allergy meds were all only available with a prescription in the not-so-distant past. Australia was once seen as progressive with switch, but in recent years other nations with similar health systems have forged ahead while Australia has fallen behind. In the past ive years, New Zealand has given the green light to three times as many prescription-only to non-prescription switches as Australia. While Aussies rely on the prescription pad for meds such as the oral contraceptive pill, shingles vaccination, treatments for migraine, urinary tract infections, psoriasis and acne, New Zealanders go straight to the pharmacy. Brits who need statins for high cholesterol or antimalarials for travel can pick their meds while Aussies wait for an appointment with a GP. For ED, the biggest concern is not the meds that come via a doctor or pharmacist. There are around 1800 illegitimate internet pharmacies and just about all of them sell knock-of Viagra and other ED meds. These drugs with the wrong or unregulated active ingredients and potentially serious side efects were a key driver for the push to move the genuine articles to the pharmacy. In the past ive years, investigators from the UK Medicines and Healthcare products Regulatory Agency seized more than £50 million of unlicensed, counterfeit ED medicines. Meanwhile, in New Zealand, sildenail meds (or imitations) picked up by customs dropped of sharply when Silvasta moved into pharmacies. Long-term studies suggest that Viagra and similar drugs don’t have any serious side-efects. A Swedish study published in 2017 found that people who have had heart attacks seem to enjoy a lower long-term risk of heart attacks if they use erectile dysfunction drugs regularly. The flipside is the emotional and psychological cost of ED. In a survey published in the British Medical Journal, 62 percent of men reported a decline in self-esteem, 29 percent reported a negative efect on a relationship and 21 percent reported that their relationship was nobbled by ED. So what are we waiting for?

Step by step After the Australian regulator’s rejection of Levitra and Viagra in October, Nial Wheate, senior lecturer and B.Pharm coordinator at the University of Sydney, outlined how access to Viagra-like medicines might work in Australia. First, regulators would need convincing that processes were in place to minimise risks. This means training programs for pharmacists to cover essential steps to check of before they dispense the drug. Pharmacists would need a patient history to check for heart, liver or kidney problems. They would also have a hard word about the grog, since alcohol is a depressant that can interfere with the drug. The second step would be to check blood pressure – a service many pharmacies already supply. The inal step would be for the pharmacist to check their records and with the patient for any medicines that are incompatible with the ED medicine. One thing to know is that easier access to Viagra or other ED meds won’t change what they’re meant for – they’re not aphrodisiacs and they’re not a sure-ire recipe for porn stardom. In fact, younger men who use Viagra as a lifestyle drug can sap their studliness, because they begin to doubt their performance without it – the medicine becomes a psychological addiction. According to the Journal of Sexual Medicine, a 2012 study of college students showed that the more Viagra-type drugs men took, the lower their sexual conidence. So the best thing is to stick to saving the blue pills for when you actually need them, so that the regulators will trust us and we give every bloke the chance to have a poke. ■ 82

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Viagra’s wild ride ■ Viagra was serendipity in pill form. It started life in trials as a new treatment for high blood pressure and angina, a heart condition that constricts the vessels that supply blood to the heart. The trails were a bit of a cockup – but longer and frequent erections were a happy and unexpected side effect (with huge commercial potential). ■ Before Viagra launched in 1998, treatments for erectile dysfunction (ED) were injections to the main vein or a Frankenweiner-style implant. Pfizer pushed Viagra and ED awareness via direct-to-consumer advertising, which got men talking about a problem that had been buried in silence. Viagra became the fastest-selling prescription drug of all time. The active ingredient, sildenafil, was the first phosphodiesterase 5 (PDE5) inhibitor approved to treat ED. Other PDE5 inhibitors for ED include Cialis (tadalafil), Levitra (vardenafil) and Stendra (avanafil). ■ The accidental success of Viagra spurred interest in other uses for the medicine. Doctors have used tiny doses of sildenafil to widen blood vessels inside the lungs of premature babies so that they can be weaned off a ventilator. Israeli and Aussie researchers found that 1mg of Viagra dissolved in

a vase of water can double the shelf-life of cut flowers. The 2007 “Ig” Nobel Prize went to an Argentinian study that claimed Viagra helped hamsters recover faster from jet-lag. In 2008, The Telegraph (UK) reported that the CIA gave Afghan warlords Viagra in exchange for information about the Taliban. Tribal chiefs often had much younger wives or more than one wife to satisfy, so they happily handed over Taliban supply routes and movements. ■ A few studies – mainly on cyclists – looked at whether Viagra could enhance athletic performance. Expert reviews of these trials concluded that some people respond, some don’t and others get intolerable headaches. Any positive effect was only apparent at high altitudes. This was enough for the Argentinian soccer team, which used a cocktail of paracetamol, caffeine and Viagra prior to a World Cup qualifier against Bolivia in La Paz (3640m above sea level). For the record, the World Anti-Doping Agency is totally fine with Viagra use.

Viagra started life in trials as a new treatment for high blood pressure and angina.


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CALORIE OVERSP ILL WHETHER YOUR GL ASS IS HALF-EMPT Y OR FULL DOESN’ T MAT TER SO MUCH AS WHAT ’ S IN IT. F I X YO U R D R I N KS – A N D WATC H YO U R H E A LT H I M P ROV E .

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MILK The bad ■ It depends on your constitution. “Milk can cause inflammation and be hard to digest, which in turn can have a negative effect on your hormones,” says trainer and nutritionist Ant Nyman. Your tolerance of the milk sugar lactose can vary depending on DNA, with the odd evolutionary quirk making you better (or worse) able to digest it. If you’re unsure, a mini-elimination diet is cheaper than DNA testing. Cut it out for a fortnight, then bring it back and note any differences in energy or body fat.

The good ■ It’s a fine source of calcium, potassium and vitamin D – and a cheap way to load up on casein, which can give you a solid slow-digesting hit of protein if you take it in your whey shake.

Alternative sources ■ If intolerance is a problem, goat’s milk has comparable calcium and protein to cow’s milk, but it’s easier to digest because of lower lactose levels. “Alternatively, try some of the new milk alternatives like rice, hemp and almond,” suggests nutritionist and anti-ageing expert Rick Hay. “Almond is high in vitamin E, while hemp is packed with omega 3 fatty acids, magnesium, betacarotene, iron and essential amino acids.”

If you’re going to drink it… ■ For an occasional splosh in tea, any milk is fine but if you’re a more hardcore consumer, consider investing in quality. According to a study published in the Journal Of Clinical Nutrition, drinking full-fat dairy products can actually lower your risk of heart attack – if the cows were grass-fed, which increases their milk’s concentration of the healthy fat CLA.

MILK IS A FINE SOURCE OF CALCIUM, POTASSIUM AND VITAMIN D – AND A CHEAP WAY TO LOAD UP ON CASEIN PROTEIN. 86

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A spoonful of sugar makes the calories go up...

%

25

How much more protein buffalo milk has than cow’s milk. It also packs twice the fat and lower cholesterol, but it’s tricky to source outside Asia – look for it online.

COFFEE The bad

The good

■ There’ssome,but mostofitcomes underthecategory “optionalextras”. “Ifyou’reloadingup onmilk,sugar,foam orwhippedcream, youaren’tdoing yourselfany favours,”says Nyman.Drinking ittoexcesscanalso causerestlessness orinsomnia– ordecreaseits effectivenessasa stimulant.There’s noevidencethat thecaffeine“taper” practisedbysome cyclistsactually works–butyou shouldstillcap yourintakeattwoor threecupsperday.

■ It’saworkoutaid. Accordingtoone PubMedstudy, itcanimprove performancebyup to12%.Caffeinealso helpsfatcellsbreak downbodyfatand useitasfuelfor training,andthere’s someevidencethat inmoderatedoses coffeecanprevent strokeandcertain formsofcancer.

Alternative sources

If you’re going to drink it...

■ Forcancer protection,colourful vegiskey;fora caffeinehit,greenor blackteawilldothe trick.Ifyou’refeeling lowonenergyinthe mornings,though, fixingyourlight levelsmightbe aseffectiveas chuggingan espresso:installthe F.Luxapptofilterthe bluelightoutofyour screensatnight, thentrytogetahitof sunshineearlyinthe morning.

■ Timeitproperly. “Trialanderroris besthere,butmost peoplebenefitfrom havingablackcoffee oranespresso10to 20minutesbefore aworkout,”says Nyman.“Avoid havingcoffeelaterin theday–it’llgetyour heartracingwhen you’resupposedtobe settlingdownand gettingreadyto sleep.Sleepisavital partofachievingthe bodyandhealthyou desire,sotakeit seriously.”

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WATER The bad ■ Almost nothing: it’s the bringer of life, and essential for a whole host of your body’s most important processes. Yes, you can theoretically overdose – more than two litres an hour isn’t recommended – but a more likely problem is that while glugging, you won’t take in enough electrolytes to undo the damage of dehydration. Fix it by lightly salting your food with Himalayan pink salt: it has more trace minerals than standard table salt.

The good ■ Everything else. Proper hydration improves blood flow, kidney function and cognition, as well as keeping the body’s processes online for better fat loss and improved sleep. It can also aid fullness – worth bearing in mind if you’re trying to resist the lure of the snack drawer.

Alternative sources ■ Technically, there aren’t any, though the European Food Safety Authority now recommends that 20-30% of your daily water intake should come from food.

If you’re going to drink it... ■ Keep it regular. If you’re used to sitting at your desk for extended periods, set a phone reminder app to let you know it’s time to grab a glass. Want to go more low-tech? Take a swig every time you put the kettle on or have a snack, preferably before anything else passes your lips.

PROPER HYDRATION KEEPS THE BODY’S PROCESSES ONLINE FOR BETTER FAT LOSS AND IMPROVED SLEEP. 88

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Health benefits of red wine may be exaggerated.

30

%

How much drinking cold water boosted subjects’ metabolisms in a study in the Journal Of Clinical Endocrinology. Researchers concluded that the body expended the extra energy by raising the water’s temperature

WINE The bad

The good

■Ifyou’reserious aboutgains,aglass ortwoadayistoo much.“Evenlow intakescanaffect yourmuscles,”says nutritionaltherapist MaryCotter.“Alcohol slowsmuscle recoverybecauseit isadiuretic.This leadstodehydration andelectrolyte imbalances, increasingyourrisk ofcrampsand strains.”Boozealso interfereswithsleep quality,creatinga spikeincortisol whichwakesyouup tooearlyandreduces thebody’srecovery time. Leave48hours betweenboozing andanyserious trainingsession.

■ Areyousitting down?“There’s nothingproven,” saysCotter.“The so-calledFrench Paradox–which attributesthe lowincidenceof cardiovascular diseaseinFrance towine,amongother things–actually probablyarisesfrom anumberoffactors, suchasthetendency toconsumefewer calories,sugarand friedfood,coupled withahealthier work/lifebalancein comparisonwith otherdeveloped nations–notjust drinkingredwine.”

Alternative sources

If you’re going to drink it...

■ Perhapsyou’re drinkingitforthe resveratrol,the much-touted wonder-nutrient foundinmost glassesofred? Thetruthis,other sourcesdoitbetter. “Youcanget resveratrolbyeating anydarkredor purplefruitor vegetables,”says Cotter.“Redgrapes don’tneedtobe fermentedintowine todothejob,and blueberries,peanuts anddarkchocolate allwork,too.”

■ Theunits-perweekrulesofbooze stillapply,butalso considerthedamage thatyou’redoingto yourfolatelevels. “Folateplaysarole inpreventingcell mutation–arisk factorforcancer –andalcoholblocks itsabsorption,”says Cotter.“Ifyouchoose todrink,consider eatingmore darkgreenleafy vegetablesdaily. Throwsomespinach inasmoothie,orkale inyourstir-fry.”

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JUICE The bad ■ It takes out all the good parts. “Fruit in its natural form is high in fibre, aids digestion and provides vitamins,” says Nyman. “In fruit juice form, however, much of the fibre has been removed – you’re simply slurping on sugar.”

The good ■ “If you’re going to have fruit juice, the best time is post-workout when the high sugar content would go some way towards refilling glycogen levels that have been depleted during your workout,” says Nyman. “Cranberry juice is a good option because it’s high in helpful antioxidants.”

Alternative sources ■ For vitamin C and antioxidants, go straight to the source: eat your fruit without processing, or whizz it into a smoothie where the fibre content stays (mostly) intact. Or take the hipster option: “Cold-pressed juice is a much healthier choice,” says Hay. “It keeps more of the fibre and nutrient content intact, and that will help with digestive function and to keep blood sugar levels more steady.”

If you’re going to drink it… ■ Choose wisely, and don’t stick to fruit. Beetroot juice is the pros’ pick: beetroot contains high levels of nitrates, which the body converts into nitrate oxide – boosting endurance and improving performance during high-intensity exercise. Drinking 500ml a couple of hours before exercise can give you a 2% increase in cardio economy.

IN FRUIT JUICE, MUCH OF THE FIBRE HAS BEEN REMOVED – YOU’RE SIMPLY SLURPING ON SUGAR.

2.4 A single orange contains 2.4 grams of dietary fibre – about 8% of your daily requirement.


Booze interferes with sleep quality, creating a spike in cortisol which wakes you up too early.

BEER The bad

The good

■ Don’t believe what you’ve been told about beer’s ability to lower blood pressure, improve cognition or reduce the risk of kidney stones. Yes, there are small, inconclusive studies suggesting that beer can help with any of them, but the calorie hike and increased risk of alcoholrelated accidents easily offset any possible benefits.

■ Not much. “There are some social and psychological benefits of alcohol,” says Cotter. “The occasional drink with friends can be a social tonic – but so could heading out for a game of five-a-side or a walk with your wife.” And the other benefits are fairly limited. “Moderate amounts of alcohol have been shown to raise levels of HDL or ‘good’ cholesterol,” says Cotter. “For a 60-year-old man, one drink a day may offer protection against heart disease that is likely to outweigh potential harm.”

Alternative sources

If you’re going to drink it...

■ Yes, there’s vitamin B in beer – thank the brewing process – but not so fast: there’s also evidence that alcohol blocks its bioavailability, mitigating those effects. Get it from eggs instead.

■ Keep it to the NHS recommendations: 14 units or less a week, and preferably less than four a day. Try to have two consecutive days off each week to let your liver get to grips with the damage, and give it a helping hand. “Increase your intake of liversupportive foods and antioxidants such as beetroot, B vitamins, green tea, as well as cruciferous vegetables such as cabbage, broccoli, kale, cauliflower and brussels sprouts,” says Cotter.


DITCH THE DETOX DIET WANT TO LOSE FAT FAST? HERE’S WHY “QUICK-FIX” DIETS ARE THE WORST THING YOU CAN DO.

We all know the feeling: waking up the morning after the night before. Or the morning after the weekend before. Perhaps you drank too much, ate too much or had a little more of something that disagrees with you than you should have. For many people, it’s at this moment – or when they face the mirror or get on the bathroom scale or struggle to buckle their belt – that they start thinking about a diet. Most people want quick results: you feel bad now and want to feel better ASAP. But while quick-fix diets – whether they’re called a “detox”, a “cleanse”, a “metabolic reset” or any other attention-grabbing name – promise instant results, they never work for long. Even worse, they’ll make you fatter and unhappier in the long run. { By KRISTA SCOTT-DIXON }


The only way to get to the weight you want is to find a sustainable, consistent eating plan that fuels you right and keeps you healthy and happy.

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Your body needs a wide variety of nutrients to function at its best – deprive it of some and you will pay the price.

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2 YOU MESS UP YOUR FLUID BALANCE

HOW DO I LOSE – OR GAIN – WEIGHT? Before we get to why quick-fix diets are so dangerous, it’s important to understand how we gain and lose weight. In theory, weight loss is simple. Essentially, it’s based on the Energy Balance Equation, which says that to lose weight you must consume less energy – fewer calories from food – than you burn. We expend energy through simply being alive (what’s known as the basal metabolic rate or BMR), and also through everyday activities, exercise and excretion. Over time, if we eat fewer calories than we burn, we lose weight; if we eat more calories than we burn, we gain weight. This concept is important because it’s how all diets work. It doesn’t matter if you’re only eating “superfoods”, having one meal a day or 10, or eating while standing on your head – you’ll lose weight only if you consume less energy than you expend. But that doesn’t mean all diets are equally effective in helping you lose weight or improving your health. Here’s why quick-fix diets suck.

1

YOU STARVE YOUR BODY OF NUTRIENTS Almost all quick-ix diets are based on severely restricting your daily calorie intake by cutting out speciic types of foods or eliminating food groups entirely. This means that these diets are not providing some, or even many, of the essential nutrients your body needs to function at its best – whether that’s fats, protein or vitamins and minerals. So they will dramatically afect how “healthy” you look and feel. You may sufer physical signs, such as dry, pale or dull skin, aching joints and muscles, feelings of lethargy and weakness, or trouble falling and staying asleep, as

well as a wide range of mental symptoms, not limited to constant hunger, low energy and fatigue, bad moods and dire levels of focus, motivation and concentration. There’s a good chance that all you will think about is food and your next meal, not to mention that pit-of-your-stomach disappointment about what that next meal is going to be. This will make you feel absolutely awful in the short term and cause you to question whether all these negative side efects are worth it. (They’re not.) But it has an even more serious impact on your long-term health, itness and general wellbeing.

Many quick-fix or fad diets “work” at first because when you start restricting your food intake or cut out certain nutrients to reduce your daily calorie consumption, you will lose weight. But the problem is that it’s not fat that you’ve lost – it’s water. And that’s the last thing you want to happen. This is one reason detox diets are so incredibly dangerous. They can negatively affect your body’s fluid and salt (better known as electrolyte) balance, which means you can lose a lot of water and salts very quickly. Disrupting fluid and electrolyte balance will result in dehydration, which will make you look, feel and perform far worse than normal. Take things too far and these dangers become much more serious because your body depends on fluid and electrolyte balance for maintaining the rhythm of your heart, as well as many other important functions. So if you’re ever tempted to try one of those so-called “detox diets”, remember that you might see a lower number on the bathroom scale after a few days, but what you’ve lost is not that body fat you really want to shift – rather it’s something your body needs to hold on to. Losing that water weight is likely to make you feel tired, dehydrated and miserable – and that’s about as far from living a healthier and happier life as you can be.

THESE DIETS ARE NOT PROVIDING SOME, OR EVEN MANY, OF THE ESSENTIAL NUTRIENTS YOUR BODY NEEDS TO FUNCTION AT ITS BEST.

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4 YOUR METABOLISM SLOWS DOWN

3 YOUR APPETITE ROARS BACK Have you ever wondered what makes you feel hungry? Or full? Appetite is controlled by a series of feedback loops in the digestive system and the brain. There are also sensors in our fat cells that tell our brain how full our fat stores are. If there’s a lack of food being consumed, these feedback loops and sensors compensate by making you really hungry. The “if you’re standing between me and the fridge I can’t be held responsible for my actions” kind of hungry. No matter how strong your willpower and motivation, your brain’s “don’t starve” system is always stronger. Eventually you quit the diet (because it’s unsustainable and you’re miserable) and resume eating normally. But you now need fewer calories than before because of your slower metabolism, so you gain back the weight you lost and more, because your brain is sending all the excess energy to fill up your fat stores in an effort to make sure you don’t “starve” again. You’ll think about food more often – and hence eat more, too. This is a major reason so many people end up yo-yo dieting and gain body fat rather than losing it.

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WHEN YOUR METABOLISM SLOWS, YOUR BODY DECIDES YOU NEED EVEN LESS ENERGY TO SURVIVE, WHICH MEANS YOU MUST FURTHER REDUCE YOUR CALORIE INTAKE.

Your body’s main job, evolutionarily speaking, is to stop you starving to death – a very real risk for all humans until relatively recently. So your body pays very close attention to how much you’re eating. When you suddenly start eating less, your body makes adjustments to prevent starvation. Your metabolism slows down to conserve energy; your digestive tract moves food through more slowly to extract as much energy and as many nutrients as possible (which can cause digestive issues, such as bloating or constipation); your repair and recovery processes slow down so you don’t heal as fast; and there’s a reduced production of important hormones, including the primary sex hormones. But it’s the slowing of the metabolism that causes the biggest problem. When your metabolism slows, your body decides you need even less energy to survive, which means you must further reduce your calorie intake from food to get into that calorie deficit to lose weight! This creates a cycle in which, over time, your body requires fewer and fewer calories to function, making it harder to lose weight even when you’re eating far less than before. This is really bad for your weight-loss ambition.

YOU GET STUCK IN A VICIOUS CYCLE There are many physiological problems caused by quick-fix diets, but one of the biggest is the damaging habits that they cause people to adopt. Here are some of the worst habits that are forged by quick-fix diets. ● You learn to either be “on” a diet or “off” it – there is nothing in between. ● You experience long periods of “failure” and feelings of guilt or frustration that add to your unhappiness.

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● You forget how to trust your body to know how it’s really feeling, and don’t trust yourself to make smart food choices. ● You start to develop a damaging relationship with food and think obsessively about eating.

● You end up in one of two equally bad scenarios: either living a life adhering to a very strict set of eating rules, or sufering from a complete loss of control over your diet and your life.


The right amount of rest between sets will have you firing on all cylinders.

Rest, repeat WH IS H O IMAL EST PERIOD TO HELP YOU REACH YOUR GOALS?

The amount of time you rest between sets can determine how quickly and efficiently you gain size and strength and drop fat. Rest too long and your workouts lose intensity; rest too little and you burn out too quickly. For muscle growth, studies have found that testosterone and growth hormone are produced in greater levels when you rest for short to moderate periods. The amount of time can vary a bit, depending on how many sets you’re going for and how heavy the weight is, but 60-90 seconds between sets is a good guideline. For fat loss, a highly effective strategy is to alternate sets of unrelated exercises (such as squats and rows) that work the entire body, while still allowing enough rest to build muscle. For circuit workouts or higher-calorieburning programs, keep your resting time between sets to 30 seconds or less. For alternating sets, however, you can bump that time up to 30-90 seconds. To build more muscle and finish your workout in less time, try cutting back on your rest periods by five to 10 seconds every week (don’t increase the weight).

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Body Book Strength

How to do the plan ■ Follow the sets, reps and rest instructions for each move to get the maximum benefit. Do each workout once a week for four weeks, aiming to increase the amount you lift each week – and make sure you note how much you lift in each session to track your progress and keep yourself motivated. When you get to the final week, you’ll test your onerep max by doing an extra single-rep set on the main move in the workout.

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Lift to the max Do this four-week plan to test your top-end strength and lift more weight than ever before.

If you want to get serious about strength, you need to know your one-rep max (the most amount of weight you can lift for a single rep) in the big moves. Building up to testing your limits involves doing low-rep sets, which will increase your strength and test your central nervous system in a way that, over time, will improve the way you recruit muscle fibres. That has the happy effect of helping you get bigger and stronger. But before you start, here’s our experts’ advice on how to go big.

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Squat ■ “Aim to do every rep of your squat – warm-up or working set – the same,” says powerlifter Tom Hamilton. “Grab the bar the same way, take the same number of steps out of the rack – ideally it should be three – and go through the same mental cues before you lift. When the weight gets heavy, you’ll go back to what you’ve done a hundred times.”

Deadlift ■ Remember: if you aren’t scraping your shins, you aren’t really trying. “An easy way to do it is to take hold of the bar then ‘pull’ yourself down into position, rolling the bar against your shins so that your toes are well underneath it,” says strength coach Joel Dowey. “Take the tension of the bar before you lift and imagine pulling your shoulder blades back and down into your pockets to keep your back tight.”

Bench press ■ For a better bench, the set-up is key. Get into position with your hands wide enough to leave your arms at a roughly 45° angle from your sides, with your forearms vertical as you press. “Get a hand-off from a spotter if you can,” says Dowey. “This will allow you to pull your shoulder blades together behind you before you take the bar, giving you a more stable base to press from.”

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Workout 1 Back squat max 1 DUMBBELL JUMP SQUAT Sets 3 Reps 5 Rest 60 sec W H Y This explosive move will activate your fast-twitch muscle fibres, priming your nervous system so you get maximum muscle-fibre recruitment. The rep count is low because this is about quality of movement rather than exhausting your target muscles. H O W Stand with feet shoulderwidth apart, holding a dumbbell in each hand. Squat down, then explode up to jump as high as you can. Land softly and go straight into the next rep.

MAX SET Do the sets and reps as described in the first three weeks, then, for week four, do an extra single-rep back squat set where you lift as much weight as possible. If you fail, drop the weight by about 5% and have one more attempt.

2 BACK SQUAT Sets 4 Reps 5, 4, 3, 2 Rest 3 min W H Y The king of the legs moves works your entire lower body and, when you go really heavy, turns into a whole-body move because it recruits your entire upper body to control your torso and prevent your body from slumping. It’s a really useful, functional exercise, so, if your mobility permits it, you’d be wise to make it a cornerstone of your training programme. H O W Rest the bar on your back with your feet roughly shoulderwidth apart, toes pointing out slightly. Keep your spine in alignment by looking at a spot on the floor about two metres in front of you, then sit back and down as if you were aiming for a chair. Lower until your hip crease is below your knee. As you drive back up, keep your weight on your heels.

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Body Book Strength 3 INCLINE BENCH PRESS Sets 3 Reps 10 Rest 60 sec W H Y Setting the bench to an incline will mean you need to reduce the weight, but it’ll help to develop shoulder stability. H O W Lie on a bench set at a 45° incline, holding a bar over your chest with your hands just wider than shoulder-width apart. Lower the bar until it’s touching your chest, then press back up.

4 INCLINE DUMBBELL PRESS

5 DIAMOND PUSH-UP

Sets 3 Reps 6-8 Rest 60 sec W H Y This is similar to the barbell version, but it allows you to squeeze a bit more work out of your muscles safely once you have completed the previous exercise. It will also challenge the stabilising muscles around the shoulder joint.

Sets 3 Reps 6-8 Rest 60-90 sec W H Y This is a deceptively tough exercise. Moving your hands close together to form a diamond shape will put a lot more emphasis on your triceps. Don’t be surprised if you struggle to hit the rep count if you’re new to this exercise – just focus on maintaining good form.

H O W Lie on a bench set at a 45° incline, holding a dumbbell in each hand with your arms straight up. Lower the weights to chest height, keeping your elbows close to your sides, then press back up to the star t.

H O W Get into a push-up position, placing your hands close together so your thumbs and index fingers touch. Keeping your body in a straight line with your abs braced, lower your torso until your chest is just above the floor, then push back up.

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Workout 2 Deadlift max 1 KETTLEBELL SUMO DEADLIFT Sets 3 Reps 10 Rest 60 sec W H Y This version of the deadlift is a good way of drilling a movement pattern that requires you to engage your hamstrings and hinge at the hips. You’re using a fairly light weight so it won’t fatigue your muscles before you get to the heavy deadlift sets in the next exercise. H O W Taking a wider stance than in a regular deadlift, place the kettlebell between your legs. Start the movement by straightening your legs without changing the angle of your torso. Once your legs are straight, push your hips through to straighten up.

2 DEADLIFT MAX SET Do the sets and reps as described in the first three weeks, then, for week four, do an extra single-rep deadlift set where you lift as much weight as possible. If you fail, drop the weight by about 5% and have one more attempt.

Sets 4 Reps 5, 4, 3, 2 Rest 3 min W H Y The deadlift is arguably the most effective whole-body strength and muscle builder. It also focuses on your posterior chain - the muscles on the back of your body, which often end up undertrained but play a key role in promoting good posture and keeping you injury-free. H O W Set up so you grasp the bar with an overhand grip, hands just wider than shoulder-width apart. Initiate the movement by loading your hamstrings and straightening your knees. Once the bar is past your knees, you can straighten up fully.

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Body Book Strength 3 KETTLEBELL GOBLET SQUAT Sets 3 Reps 10 Rest 60 sec W H Y If you focus on touching your elbows to your knees, this will build the mobility you need for full-depth squatting, as well as flexibility in your groin and ankles, which makes it an ideal warm-up move. H O W Hold the kettlebell with both hands in front of your chest and squat down with your back straight and chest up. Descend until your elbows touch the insides of your knees, then put your weight on your heels as you stand back up .

4 FRONT SQUAT Sets 3 Reps 10 Rest 60 sec W H Y Shifting the bar in front of you moves the emphasis to your quads, but also makes the move safer - you’ll be less likely to tip forwards and injure your lower back. H O W Take the bar out of the rack so it’s resting on the front of your shoulders with your palms facing upwards. Squat down, keeping your chest up, then drive up through your heels to stand.

5 BULGARIAN SPLIT SQUAT Sets 2 Reps 6-8 each side Rest 60 sec W H Y This variation of the squat will target your quads – a key muscle group involved in heavy squats. It also works your legs independently so you are equally strong and stable on both sides. H O W Start with your back foot on a bench and your front foot approximately 60cm in front of the bench, holding a dumbbell in each hand. Bend at the knee to lower towards the floor, keeping your torso upright, then press back up to the start. Make sure that your knee is in line with your ankle and that your front foot is far enough forwards that your knee doesn’t travel in front of your mid-foot. Complete all the reps on one side, then switch.

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Body Book Strength Workout 3 Bench press max 1 DUMBBELL BENCH PRESS Sets 3 Reps 10 Rest 60 sec W H Y The workout starts with the dumbbell version of the main move to warm up the target muscles and also activate the small stabilising muscles around the shoulder joint, which you’ll need to recruit if you want to go heavy on the barbell lift that’s up next. H O W Lie on a bench with your feet on the floor directly under your knees, holding the dumbbells above your chest. Lower them to your chest, then drive your feet into the floor and push the dumbbells back strongly to the start position.

MAX SET Do the sets and reps as described in the first three weeks, then, for week four, do an extra single-rep bench press set where you lift as much weight as possible. If you fail, drop the weight by about 5% and have one more attempt.

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2 BENCH PRESS Sets 4 Reps 5, 4, 3, 2 Rest 3 min W H Y It’s a classic for a reason: a properly executed bench press (your feet should be pressing into the floor) will tax your whole body and allow you to use heavy weights to maximise upper-body development. Ensure your form is correct to avoid injury and maximise growth. H O W Grip the bar with hands slightly wider than shoulderwidth apart and squeeze your lats together to create a pressing platform before you take the bar out of the rack. Watch the ceiling, not the bar, to ensure you’re pressing in the same line each time. Lower the bar to your chest, aiming to brush your T-shirt without bouncing. Press up powerfully, pause at the top, then go into your next rep.


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Body Book Strength 3 ROMANIAN DEADLIFT Sets 3 Reps 10 Rest 60 sec W H Y This is an ideal way of developing the hamstring strength needed to improve your deadlift. It’s technically a lot easier than the deadlift, so you’ll be able to go reasonably heavy even when your muscles are tired. H O W Hold a barbell with an overhand grip just outside your thighs. Hinge at the hips to send the bar down the front of your thighs, ensuring that the bar stays close to you throughout the lift. Lower until you feel a strong stretch in your hamstrings, then straighten back up, contracting your glutes at the top of the move .

4 SNATCH-GRIP DEADLIFT Sets 3 Reps 10 Rest 60 sec W H Y Because your grip’s wider in this exercise, you’ll need to move the bar through a larger range of motion, increasing the growth hormone hit. H O W Hold a barbell with your hands roughly double shoulderwidth apart. Push through your heels and keep your chest up as you drive your hips forwards to lift the bar.

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Body Book Ab moves

Six-pack solution Do this five-move lower abs session twice a week and turn your two-pack into an impressive set of tight and sculpted abs. In the pursuit of a six-pack, most men fixate on their upper abs. Why? Moves that hit the upper abs are generally easier to do than those that target the rest of the region, and it’s the part of abs that begins to “show” first. But you’re after a six-pack, not a two-pack. To sculpt aesthetically pleasing and performance-boosting abs, you need to hit your lower abs, too. That’s what this five-move session does. Do the exercises in order, sticking to the sets, reps and rest, and bring your lower abs into the picture.

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Body Book Ab moves 1A HANGING LEG RAISE Targets lower abs and core Sets 3 Reps 8-12 Rest 0 sec FORM

Hang from rings or a pull-up bar with an overhand grip. Brace your abs and raise your legs, keeping them straight, until they’re parallel to the floor. Pause for a one-count, then lower.

EXPERT TIP

The first part of this workout is a prefatigue superset. The tougher hanging leg raise comes first to really test your abs, so when you move on to the slightly easier hanging knee raise you will already be fatiguing, so additional muscle fibres will be recruited to help with the reps. This means you work your abs harder in less time.

1B HANGING KNEE RAISE Targets lower abs and core Sets 3 Reps 15-20 Rest 60 sec FORM

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EXPERT TIP

This tri-set targets your lower abs and your obliques. These reps should be fast yet controlled – the key is to get into a smooth and regular rep movement pattern while maintaining tension throughout your entire core. Be prepared: this tri-set is tough and your abs will burn, so extend the rest periods slightly if you need a little more recovery time.

2A GARHAMMER RAISE Targets lower abs and core Sets 4 Reps 20-25 Rest 20 sec FORM

Start at the top of the hanging knee raise, then squeeze your abs to raise your knees higher. Lower back to the start, keeping tension on your abs throughout. Ensure these reps are fast but controlled.

2B HANGING KNEE SIDE RAISE LEFT

2C HANGING KNEE SIDE RAISE RIGHT

Targets lower abs and obliques Sets 3 Reps 12-15 Rest 20 sec

Targets lower abs and obliques Sets 3 Reps 12-15 Rest 60 sec

FORM

FORM

Hang from rings or a pull-up bar with an overhand grip. Brace your abs, then draw your knees up and to your left-hand side. Pause for a onecount, then lower.

Hang from rings or a pull-up bar with an overhand grip. Brace your abs, then draw your knees up and to your right-hand side. Pause for a onecount, then lower.

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Body Book Torch fat

Backtoflat Want to lose the spare tyre on your stomach? Then put a bar on your back. There isn’t one way to lose fat. You could go for a really long, slow run – that would help you lose fat, but you’d lose a fair amount of time, too. Or you could try aqua aerobics – that would also help you lose fat, but you’d lose a fair bit of dignity, too. Our suggestion is that you should pick up a barbell and do this circuit. It starts by you putting the bar on your back and it, er, finishes pretty much the same way.

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In between, you do five different moves that will get your heart rate up, which forces your heart and lungs to work harder. You’ll also work pretty much every muscle in your lower body and a fair few in your upper body, too, which means you’ll add strength and size while you get leaner - and it’ll only take about 15 minutes. So, go ahead and give it a try. You have nothing to lose but that spare tyre.

HOW TO DO THE WORKOUT Do the five exercises in order, sticking to the reps detailed, without resting until you finish all the reps of the fifth and final move of the circuit. Rest for two minutes, then repeat the circuit. Do three circuits in total. As you progress, you can add another circuit or add weight to the bar.


1) REVERSE LUNGE (RIGHT LEG) Reps 8 Rest 0 sec

This is a real test of coordination, so to help keep your balance, make sure you keep your head still and your eyes looking forward.

FORM

Stand up straight with the bar on your back. Take a big step backwards with your right leg until your back knee is just above the floor and your front knee is bent at 90°. Push through your front foot to return to the start.

2) BEHIND-NECK PUSH PRESS Reps 10 Rest 0 sec FORM

Hold the bar across your back with a double shoulder-width grip. Lower into a quarter squat, then push up explosively to press the weight directly overhead. Lower the bar back to the start and repeat the move without pausing.

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Body Book Torch fat 3) BACK SQUAT

Reps 10 Rest 0 sec FORM

Rest the bar on your upper back, then bend at the hips and the waist simultaneously to lower until your thighs are parallel to the floor. Ensure that your knees remain in line with your toes. Then press back up to the start.

If you’re struggling to go deep in the squat, that’s a sign of poor hamstring flexibility. Do some mobility work and stretching to help you get deeper into the move.

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4) REVERSE LUNGE (LEFT LEG) Reps 8 Rest 0 sec FORM

Stand up straight with the bar on your back. Take a big step backwards with your left leg until your back knee is just above the floor and your front knee is bent at 90°. Push through your front foot to return to the start.

5) GOOD MORNING Reps 8 Rest 2 min FORM

Start with the bar on your back. Bend your knees slightly and push your backside back to hinge at the hips and lower your torso until you feel a strong stretch in your hamstrings. Then return to the start and squeeze your glutes at the top of the move.

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Body Book Back to basics

Home sweat home Build a brand-new body by going back to some classic kit. It can sometimes feel like the fitness industry is in a constant rush to find the next big thing – the new diet, workout class or item of training kit that will get amazing results. In the process, both the industry and its consumers end up overlooking tried-and-tested tools that do an outstanding job. Take the dumbbell, for example. The chances are you already own a pair that are gathering dust in a cupboard or under a bed. They’re not innovative and they don’t use amazing technology – but you know what? They work. So go dust them down and do this four-week plan. The kit may not be new, but the physique you’ll have after 28 days certainly will be.

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How to do the plan ■ Do the following three workouts once a week for four weeks, following the set, rep and rest counts indicated. Try to increase the weight you use each week so that you’re completing more work as you progress.

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Body Book Back to basics Workout 1 Monday

The last time you picked up a pair of dumbbells, what moves did you do? We’re betting you did some kind of biceps curl or a lateral raise. That’s fine, but there are more inventive exercises that you can do that will challenge your body in new and useful ways. All the exercises in this plan have been selected because they offer functional fitness benefits, which means that as well as making you look better they’ll equip you to perform much better in real-life physical challenges. The first move, the dumbbell swing, focuses on the hip hinge movement, which is vital for generating power. The overhead squat will test your shoulder stability, your balance and your mobility, while the side lunge will force you to move laterally (people tend to do exercises that involve moving up and down or forwards and backwards). The push-up row gives the classic chest builder a backbroadening angle and, finally, the leg raise will work your often neglected lower abs. 120

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1 DUMBBELL SWING Sets 3 Reps 10 Rest 60 sec Send the dumbbell between your legs by hingeing at the hips, then push your glutes forwards powerfully so you use hip drive to raise the dumbbell to shoulder height. Reverse the movement to the start and go straight into the next rep.


2 OVERHEAD SQUAT Sets 3 Reps 10 Rest 60 sec Start with both weights held directly overhead, then simultaneously bend at the hips and knees to lower into a squat, without letting the weights come forward.

3 SIDE LUNGE Sets 3 Reps 8 each side Rest 60 sec Start with a dumbbell in each hand, then take a big step to one side and bend your leading knee, keeping your foot pointing forwards and your knee in line with your toes. Push off your leading foot to return to the start, then take a big step the other way to repeat the move. Alternate sides with each rep.

5 LEG RAISE Sets 3 Reps 10 Rest 60 sec Hold a dumbbell between your feet with your heels raised slightly off the ground. Keeping your legs straight, raise them until they are vertical, then lower slowly under control without letting your heels touch the floor.

4 PUSH-UP RENEGADE ROW Sets 3 Reps 8 Rest 60 sec Holding a dumbbell in each hand, perform a push-up, then at the top row one dumbbell up to your side. Lower the weight, then row the other dumbbell up to complete one rep. M AY 2 0 1 8

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Body Book Back to basics Workout 2 Wednesday Like the first workout of the week, this session focuses on functional movements. And you can’t get more functional than a power snatch, which involves shifting a weight from a low position to above your head in one explosive move. The next move is the jump squat, which is a safe way of improving power just as you start to fatigue in the workout. The two abs moves at the end of the session are among the most effective exercises you can do in your quest to develop a rock-hard six-pack.

1 POWER SNATCH Sets 3 Reps 10 Rest 60 sec Hold a dumbbell in one hand between your legs with your knees bent. Explosively extend your hips, knees and ankles to raise the weight overhead. Once your body is straight from head to toe, drop into a half squat to “catch” the weight overhead, then stand up straight.

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2 SQUAT PRESS Sets 3 Reps 10 Rest 60 sec Start with the dumbbells at shoulder level and lower into a squat, then stand up and press the weights directly overhead. Lower the weights and return to the start position.

3 JUMP SQUAT Sets 3 Reps 6 Rest 60 sec Start with the dumbbells by your sides and lower into a half squat. Jump straight up off the ground, land softly and go straight into the next rep.

4 WINDMILL

5 ROLL-OUT

Sets 2 Reps 10 each side Rest 60 sec Hold a dumbbell overhead, then bend at the waist by guiding one hand down your leg. Make sure you keep looking at the weight throughout the move.

Sets 3 Reps 10 Rest 60 sec Kneel with the dumbbells below your shoulders. Roll the weights forwards as far as you can, using your abs to control the movement, then return to the start.

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Body Book Back to basics Workout 3 Friday It’s the final workout of the week – but the moves don’t get any easier. In fact, the first one may be the most challenging you’ve ever attempted. It may not look particularly complex or heavy, but pressing weights directly overhead from a squat position requires impressive levels of mobility and control. The session ends with Turkish get-ups, where you go from lying down to standing up with the weight overhead. It’s so good that it’s almost an entire workout in itself.

1 BACK OF STEEL Sets 3 Reps 10 Rest 60 sec Start with the dumbbells above your head, then lower into an overhead squat. While still in a squat position, lower the weights to shoulder height, then press them overhead. Continue to repeat the lowering and pressing movement while in a squat.

2 ONE-LEG ROMANIAN DEADLIFT Sets 2 Reps 10 each side Rest 60 sec Stand on one leg with the weights hanging down by your thighs. Hinge at the hips to lower the weights towards the floor, keeping them close to your leg – don’t come too far forward because that will put strain on your lower back.

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3 ONE-LEG SQUAT Sets 2 Reps 6-8 each side Rest 60 sec Stand on one leg with the dumbbells by your sides. Keeping your chest up, bend at the hips and knees to lower into a single-leg squat. Press back up to the start. Complete all the reps on that leg, then switch to the other leg.

4 WOODCHOP LUNGE Sets 3 Reps 8 each side Rest 60 sec Start with a dumbbell over one shoulder. Lunge forwards with the opposite leg and simultaneously bring the weight down and across your body. Do all the reps on one side, then swap sides.

5 TURKISH GET-UP Sets 2 Reps 6 each side Rest 60 sec Lie on the floor holding a weight above your face. Bend your knee on that side, then come up onto your elbow, then your hand, and push your hips off the floor. Bring your straight leg back below your body, then take your hand off the floor and stand up. M AY 2 0 1 8

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>> $1500; seiko.com.au

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>> balancesports nutrition.com

KOMUNE RESORT The idea of hosting your first retreat canbe both daunting and exhilarating. The firstthing to consider is the venue. Hotel Komune Bali ticks all the boxes. Beautiful surrounds, epic food, 5-star training facilities and luxury accommodation.

>> komuneresorts.com/ keramasbali

HERBAL FIX

BULK NUTRIENTS

A range of all-natural, functional beverages, known to promote health and wellbeing. Each beverage has been scientifically formulated with a unique blend of organic herbs, vitamins and minerals, made to nourish your mind and body with the desired benefits of healthy, herbal ingredients.

Protein Matrix+ Rocky Road has landed and it’s turned the standard protein shake into quite a treat. Protein Matrix+ is a supercreamy protein blend that ofers 24g of protein per serve with minimal fats/ carbs and zero fillers. Plus with added lactase enzymes, digestion is a breeze.

>> herbalfix.com.au

>> bulknutrients.com.au


BEFORE YOU SPEAK

GAT

High performance, superfood-infused instant cofee sachets, ideal for those who want to boost their performance in the gym pre-workout or those who just want to get more out of their morning cuppa and boost health, wellbeing and performance.

New GAT SPORT FLEXX BCAAs are all-new plantbased, fermented, candy flavoured BCAAs that will stimulate lean muscle growth and your taste buds. Exploding with 7g BCAAs in the clinically preferred optimal 2:1:1 ratio plus electrolyte hydrators and 500mg carnitine for fatburning support.

>> beforeyouspeak coffee.com

>> gatsport.com

MELBOURNE MARATHON The Medibank Melbourne Marathon Festival is Melbourne’s largest running event. With five distances to choose from, each course gives runners a unique opportunity to race alongside marathon legends and see a side of Melbourne that is only possible on Race Day. Perfect for experienced runners and first-timers.

>> melbournemarathon. com.au

ANYTIME FITNESS

FIA FITNATION

STAMINADE

Get the Anytime Workouts app as a bonus to your Anytime Fitness membership. With over 1100 workouts to choose from, demos, progress tracking features and the option to develop your own workouts, you can achieve your goals on your terms, anytime, anywhere. Free to use for all Anytime Fitness members.

Make the world a fitter place – become a personal trainer! A career in fitness ofers a positive way to educate the community about the importance of nutrition and exercise. And when you study with FIAFitnation, you know that you’ll be receiving the highest quality of fitness education to maximise your career opportunities and your impact within the fitness industry.

It’s first aid for thirst. Staminade’s formulation contains the right balance of carbohydrates and electrolytes to rehydrate and replenish lost energy and lost electrolytes. Ideal for performance and recovery, Staminade is helping Aussies go harder.

>> anytimefitness.com.au

>> staminade.com.au

>> fiafitnation.com.au

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S

EBOARD High Performance Guide

EFM 10,000MAH POWER BANK

GRINDERS

REVVIES

Grinders Cold Brew is a must-have for every healthconscious cofee addict. It’s great on its own, over ice or with milk, or in your morning smoothie or post-workout shake. Keeps fresh for 7 days. No mess, no waiting, no additives, just 100% single origin Colombian cofee. Find Cold Brew at Woolworths in the cofee aisle.

Revvies are an ultrathin mouth strip containing 40mg cafeine. This small format provides athletes, students and busy people with the ability to have a fast, convenient, sugar-free cafeine boost with them at all times. The 5-pack fits any pocket, purse, gym bag or glovebox, avoiding the need to queue every time you need a cafeine hit.

>> grinderscoffee.com.au

>> revviesenergy.com

Equipped with DST (Device Sensing Technology), the EFM® 10,000mAh Power Bank determines the power requirement of your device and optimises the output to suit so you get the fastest, most efficient charge possible.

>> myefm.com

R U OK?

CAMELBAK

HOLSTEN 0.0%

If you’re worried about a mate or anyone who might be doing it tough, you can make a diference by remembering R U OK?s four simple conversation steps. Ask, “Are you okay?” Listen with an open mind. Encourage action, and check in and make sure they’re on track.

Winter is on its way. Luckily, the doublewalled insulation in the CamelBak Kickbak insulated travel mug is perfect for keeping your drinks steaming hot for that frosty morning commute. Backed by a lifetime warranty.

Ditch hangovers with Holsten 0.0%. This pilsener contains no alcohol and is brewed in accordance with Germany’s Purity Laws, giving it a crisp finish. Your go-to brew when you don’t want to wake up with a headache. It has only 40 calories and is available at Dan Murphy’s.

>> ruok.org.au

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>> $39.95; camelbak.com.au

>> holstenzero.com


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ICE BATH

ARNOLD PRESS

Forgot to pay the electricity bill.

COCONUT OIL

Doing Schwarzenegger’s ironing.

Current foodie trend that makes everything taste like Malibu.

V02 MAX Number of energy drinks you can have before blacking out.

BARBELL Last drinks!

TENNIS ELBOW

MENULOG All your diet plans destroyed.

The one you lean on while watching the Davis Cup.

THE MF GLOSSARY What those health and fitness terms really mean.

SCOTCH EGG What you get from chickens fed on whisky.

TESTICLE A short quiz.

FERMENTED FOOD That mystery jar in the back of your fridge.

NITRATES Prices ater sundown.

KALE The name of that weedy, bearded bloke who works at the local juice bar.

TOFU What Kale eats.

MSG Makes Stuff (taste) Good.


REID CX

The purpose built all-road gravel-grinder bike designed for all conditions.

Custom designed frame and forks meeting speed and maneuverability demands of competitive cyclocross & communting

Rear rack mounts for versatility

Powerful Avid BB5 disc brakes

16-Speed Shimano Claris gearing

Lightweight smoothwelded alloy tubing

Puncture protected continental cyclocross speed tyres


ZERO TO HERO. FULL TASTE. NO ALCOHOL. ONLY 40 CALORIES.

With only 165 kilojoules (40 calories) per pure, refreshing brew and 0.0% alcohol, you can rehydrate while enjoying a full German Pilsener flavour. Available at Dan Murphy’s holstenzero.com | Tel: 1300 046 578 |

HolstenZeroBeer

0.0% ALCOHOL

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