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ACTION MAN
GREATER GAINS SMASH THROUGH A PLATEAU
FIGHTING FIT AT 54
TAKE ON THE RINGS
EAT FOR YOUR AIMS
237
TOP FOODS FOR YOUR GOALS
ULTRA POWER MOVES
TRAINING WITH THE BLACK DOG: HOW TO BEAT THE BLUES: P80
WAYS TO TWEAK YOUR TRAINING
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Y D O B T S E B R U YO MAY 2019 $8.50
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may
100
Shake up your training.
28
Early birds: annoying, but healthy.
Breakthroughs 23 Watch yourself
Dietary self-monitoring is the key to success.
24 Training
More push-ups equals better heart health.
26 Nutrition
Beer before wine, you’ll be fine? Sorry, nope.
28 Mind
Unhealthy lifestyle? Your brain suffers, too.
42 Dating
Science-backed ways to pimp your profile.
44 Chef’s tips
54 Training tips
Better strength, muscle and fat-loss results.
56 The experiment
Expert advice on cooking the perfect steak.
The MF team duke it out at 9Round.
46 Mix it up
58 Food
49 Only the strong
60 Cardio
52 Strength
62 Nutrition
Coffee liqueurs have come a long way. Could you handle a 24-hour obstacle race? Impress your mates with the fingertip push-up.
44 Be a steak master.
Scary stats about Aussies and junk food. Raining outside? You should still take that run. Is peanut butter’s healthy rep justified?
30 Relationships
Weak excuses people use to avoid condoms.
32 Weight loss
It’s official: fried foods lead to an early death.
34 Health
How vampire bats are aiding modern medicine.
Game Changers 38 Technique
Tackle the hip thrust.
40 Freeze wheeling
The MF guide to cycling in winter.
46
Coffee cocktails!
Features 64 Cinema samurai
Action star Keanu Reeves continues to deliver with an intensity that belies his age.
84 Eat for your aims
Your nutrition, training, weight loss and health questions answered.
The right foods can help to maintain the strength of your bones, stop you from falling prey to colds and flu and even improve your memory. Identify your goal, then stock up on the foods that will help you hit your target.
80 Training with the Black Dog
92 Push through a training plateau
71 Ask Men’s Fitness
Here’s how to keep your training on track when the Black Dog is nipping at your heels.
When the gains aren’t coming as easily as they used to, try these smart tactics to get your training back on track.
71
may 58
Your burning questions answered.
Junk food nation.
The Body Book 99 Power up
Use box jumps to improve your power output – just make sure you get the reps right.
100 Shake it up
Want to build functional fitness fast? Grab some kit and head outdoors.
106 10-minute challenge
Short on time? Turn that to your advantage and make speedy progress with these physical tests for the time-poor.
49
113 Four to the floor Master the “big four” lifts in this four-week program and build a bigger, stronger and leaner physique.
The ultimate obstacle race.
118 Ring master
Use a pair of gymnastic rings to build bombproof shoulders and give yourself a body-weight strength challenge.
124 Pump up your T
ON THE COVER
Increase your testosterone with these science-backed supps.
Keanu Reeves PHOTOGR APHY: DOUG INGLISH
113 THE POWER OF FOUR.
Regulars 16 Cheat sheet 18 Training diary 20 Hot shot 112 Subscriptions 126 Scoreboard
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Ed’s take
The smart man’s cheat sheet
EDITORIAL Editor Todd Cole todd@mensfitnessmagazine.com.au Associate Editor Alison Turner Sub Editor Cameron Murray
The latest advice, wisdom, and healthy lifestyle hacks from Men’s Fitness to give you that extra edge.
ART Art Director Tania Simanowsky taniasdesign@optusnet.com.au
SUBSCRIPTIONS Subscriptions Manager Julie Hughes (02) 9439 1955; subs@mensfitnessmagazine.com.au
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Run without the runs.
Eat this
Low FODMAP
Don’t piss your genes.
Know this
Do this
Drunk DNA
HIIPA
■ Drinking too much doesn’t just make you feel like a piece of poo on a stick the next day. Binge and heavy drinking may also trigger a longlasting change in your DNA, resulting in you experiencing an even greater craving for alcohol in the future, according to a new study from Rutgers University, US. This may help explain why alcoholism is such a powerful addiction, and may one day contribute to new ways to treat alcoholism or protect those at risk.
■ You’ve heard of HIIT. But what’s HIIPA? It’s high intensity incidental physical activity, or short, sharp bursts of activity like washing the car, climbing stairs, carrying shopping bags or trying to outrun that parking inspector heading for your car. Researchers from the University of Sydney say that incorporating these kinds of everyday activities into routines a few times a day will see significant health benefits for the majority of adults.
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FOOD FOR THOUGHT
“THE ONLY PERSON YOU ARE DESTINED TO BECOME IS THE PERSON YOU DECIDE TO BE.” —Ralph Waldo Emerson
■ Most runners have experienced heinous gastro upsets at some stage… along with the joy that comes with using a porta-loo mid-race. Research from Anglia Ruskin University, UK, has found that a low-FODMAP diet can reduce stomach upsets in exercisers. FODMAP(fermentable oligosaccharides, disaccharides, monosaccharides and polyols) foods include dairy; cereals, breads and pasta; legumes and onions; and apples, pears and asparagus.
Watch this
John Wick: Chapter 3 – Parabellum Old heartthrobs never die; they just keep making action flicks. Keanu Reeves returns as super-assassin John Wick, and this time he has a $14 million price tag on his head, making him hit man target no. 1.
(May 16)
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 Ovato. Australian and New Zealand distribution by Gordon & Gotch. Copyright © 2019 Odysseus Publishing Pty Ltd and Weider Publications, LLC. Australian Men’s Fitness is published under licence from Weider Publications, LLC. All rights reserved. Reprinted with permission. No part of this publication may be reproduced, translated or converted into machine-readable form or language without the written consent of the publisher. Men’s Fitness is a trademark of Weider Publications, LLC and is used under licence from Weider Publications, LLC and may not be used or reproduced without permission from Weider Publications, LLC. Articles express the opinions of the authors and are not necessarily those of the Publisher, Editor or Odysseus Publishing Pty Limited. ISSN 1836-0114.
WEIDER PUBLICATIONS, LLC A SUBSIDIARY OF AMERICAN MEDIA, INC. Chairman, President & Chief Executive Officer David Pecker Executive Vice President/Chief Marketing Officer Kevin Hyson Executive Vice President, Consumer Marketing David W. Leckey Executive Vice President/Chief Financial Officer, Treasurer Chris Polimeni President/CEO, Distribution Services Inc John D. Swider Executive Vice President/Chief Digital Officer Joseph M. Bilman Executive Vice President, Digital Media Operations/CIO David Thompson General Manager, AMI International & Syndication Laurence A. Bornstein Director, International Licensing Branding Marianna Gapanovich Director, Rights & Permissions Fiona Maynard Syndication Manager Maribel Dato Production Assistant Paul Miller
Founding Chairman Joe Weider (1919-2013) Founding IFBB Chairman Ben Weider (1923-2008) The exercise instructions and advice in this magazine are designed for people who are in good health and physically fit. They are not intended to substitute for medical counselling. The creators, producers, participants and distributors of Men’s Fitness disclaim any liability for loss or injury in connection with the exercises shown orinstruction and advice expressed herein.
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Training diary
2
MONTHS AWAY
RUNS RIDES
July 27 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
May 18-19 Great Ocean Road Running Festival Where: Lorne to Apollo Bay, Vic What: probably Australia’s most stunning place to run, with a course that winds along the wild and windswept Southern Ocean. More info: greatocean roadrunfest.com.au May 25-26 Banish the Black Dog Where: Townsville, Qld What: a charity bike ride to raise awareness of mental health issues, and to raise funds for research into the causes and treatments of mental illness. More info: banish theblackdog.org.au
June 16 MS Brissie to the Bay Where: Brisbane, Qld What: have a fun day out while supporting people with MS – there are 25km, 50km and 100km rides on offer. Dress up and you could also score a prize along the way! More info: brissie tothebay.com.au
July 19-21 Velothon Sunshine Coast Where: Maroochydore, Qld What: brings together a dream riding location, ideal race set-up and a world class rider experience on and off the bike. More info: velothon sunshinecoast.com.au
TRIATHLONS
June 22 Kiama Coastal Classic Where: Kiama, NSW What: Choose between 2km, 12km or 21km distances as you run past South Coast icons including Werri and Kiama Beaches. There will be an onsite expo. More info: eliteenergy. com.au
3
MONTHS AWAY
May 11 Byron Bay Triathlon Where: Byron Bay, NSW What: one of the most popular triathlons in Australia. Race through stunning surrounds, then stick around for the massive party afterwards. More info: byronbaytri.com.au
June 9 Ironman 70.3 Where: Cairns, Qld What: memorable for the warm-water swim, a bike leg that travels up arguably the most scenic coastal roads in Australia and a run that includes the Cairns boardwalk before finishing in the heart of the city. More info: ap.ironman.com
July 20-21 Yeppoon Triathlon Festival Where: Yeppoon, Qld What: the festival offers fast and friendly racing, VIP treatment for competitors and an entertaining and vibrant atmosphere for supporters and locals. More info: yeppoon triathlonfestival.com.au
SWIMS
1
MONTH AWAY
May 26 Swim Noosa Where: Noosa, Qld What: swim off Noosa’s main beach in the crystal clear, calm waters of Laguna Bay. Bring your mates and make a real weekend of it. More info: ap.ironman.com/ swimnoosa
June 1-2 Adventurethon Demolish Kalbarri Where: Kalbarri, WA What: paddling, mountain biking and running events across a variety of distances to suit all abilities – pick one or tackle all three if you’re up for the challenge. Amazing scenery’s a bonus. More info: adventurethon.com.au
July 6 North Shore Swim Series Where: Hawaii, US What: the Jaco Chun’s to Waimea Swim is the 3rd race of the series and features a 2.5km course starting at Chun’s Reef following the coast east back to Waimea Bay. More info: northshore swimseries.com
ADVENTURE
●
May 25-26 Adventurethon Demolish Where: Dwellingup, WA What: ride, run (or walk) and paddle your way through some of the most spectacular locations in the beautiful Dwellingup region of Western Australia. More info: adventurethon.com.au
June 1-2 True Grit Where: Dargle Farm, NSW What: based on military obstacle courses, True Grit is a real test of your fitness while still being fun. Less than an hour and a half from Sydney, the 12km trail is set in a beautiful rural location. More info: truegrit.com.au
July 28 The Wildfire Raid Where: Wyaralong Dam, Qld What: a “sprint length” adventure race in Queensland, with 3-hour and 6-hour course options. An excellent entry point for newcomers looking to dip their toes into adventure racing, More info: raidadventures.com
Got an event in your state that MF readers can train for in 2019? Email details to alison@mensfitnessmagazine.com.au with a couple of good action photos. 18
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AUSTRALIA’S LEADING MARATHON
42 marathon
10
21 n
half maratho
ENTER
10km run
5.7 fun run
Jnr junior dash
u a . m o c . n o h t ra a m t s a o c d l o NOW! g
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Hot shot
In the loop MTB rider Matt Jones emerged onto the UK dirt jump while still at school, before breaking into the international bike scene in 2013 at the age of 18. By 2014 he had won Farm Jam in New Zealand (also taking home the best trick award), achieved top 10 finishes at Vienna Air King and the Bearclaw Invitational and placed third in the X-Games Red Bull Phenom. Here he loops “the corkscrew” in his Frames of Mind video, in which he nails a series of unique, world-first tricks.
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MEN’S FITNESS
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P h o t o g r a p h e r : F r e d M u r r a y/ R e d B u l l C o n t e n t P o o l
Hard-hitting news from the cutting edge of modern researc
Breakthroughs Your timestartsnow GOT A SPARE 15 MINUTES A DAY? THEN YOU CAN LOSE WEIGHT.
Crumbs! Daily food tracking might not be so tedious after all.
According to the experts, the most effective way to lose weight is to monitor and record your intake throughout the day. But geez, who has the time? Most people view this method as being so tedious and time-consuming, they don’t even bother trying. But new research published in the journal Obesity has revealed that dietary self-monitoring is actually not very arduous at all. In fact, it only takes around 15 minutes a day. Researchers followed study participants who monitored their dietary intake over six months. Subjects recorded daily calories and fat as well as portion sizes and food prep methods. Results showed that the subjects who lost the most weight – up to 10 percent of their body weight – were spending an average of 23.2 minutes a day on self-monitoring during the first month of the program. But by the end of the six-month period, this time had dropped to an average of just 14.6 minutes a day. The average Aussie man spends more time than that on social media (41 minutes a day, according to Roy Morgan research) . It gets even more interesting. Study subjects who spent more time and included more detail in their records didn’t lose as much weight. Rather, it was the people who were consistent with their monitoring – three or more times a day – who saw the best outcomes. This leads researchers to believe it’s the act of self-monitoring itself that offers benefits, not amount of time spent or level of detail included. “People hate it; they think it's onerous and awful, but the question we had was: how much time does dietary self-monitoring really take?” says Jean Harvey, lead author of the study. “The answer is, not very much.”
J A N U A RMYA2Y0 21 7 0 1M 9 EM N E’ SN ’FSI TFNI TE N SE SS S2 3 2 3
Training Breakthroughs
Slow and steady You might think that state-ofthe-art shoes, performance diets and racing strategies are only for elite runners. But if new research from the University of Colorado at Boulder, US, is to be believed, it appears that the slower you are, the more measures like these will improve your finish times. Researchers found that for runners moving slower than 5.35 minutes per kilometre, any percent improvement in running economy (due to better footwear, nutritional supplements or other measures) translated to an even higher percentage improvement in pace. On the flip side, for those who ran faster, each percent improvement in running economy resulted in less than that percentage improvement in pace.
Pressing matters ■ A study of active middle-aged men held over 10 years found that those who were able to complete more than 40 push-ups had a significantly lower risk of cardiovascular disease outcomes during 10 years of follow-up compared with those who were able to do less than 10 push-ups during
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MEN’S FITNESS
Plan ahead
HIDDEN MENACE the baseline test. Surprisingly, push-up capacity was more strongly associated with cardiovascular disease risk than the results of treadmill tests.
Can you crack out 40 push-ups? You’re more likely to live longer.
M AY 2 0 1 9
Visceral fat is deep abdominal fat that surrounds your organs. Too much of the stuff can lead to things like insulin resistance, diabetes and heart disease. But if you can’t see it, how best to get rid of it? Scientists from UT Southwestern Medical Center, US, analysed two types of interventions – exercise and medicine – to learn how best to defeat fat lying deep in the belly. They found that while both exercise and medicines resulted in less visceral fat, the reductions were more significant with exercise.
■ You’ve just smashed a killer workout, and the calorie burn on your tracker brings a smile. But then you’re faced with a choice – what to eat for your post-workout snack? Research from the University of Nebraska-Lincoln, US, has found that the time you make your decision can determine whether you choose a healthy option… or indulge in something less saintly. The study found that people were more likely to pick a healthy option if they were asked to decide
% 74 chose an apple before their session
55%
chose an apple afterwards
on a post-workout snack before they trained, whereas those who were asked to decide afterwards opted for a more decadent, high-calorie choice.
14%
chose a brownie before their session
20%
chose a brownie afterwards
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Nutrition Breakthroughs
Old bones Craving fatty food again? You can thank your fardistant forebears. Long before our ancient human ancestors began hunting large animals for meat, a fatty diet provided them with the nutrition that was needed for them to start developing bigger brains, suggests a paper in Current Anthropology. The paper argues that our early ancestors acquired a taste for fat by eating the bone marrow scavenged from the skeletal remains of large animals that had been killed and eaten by other predators. The argument challenges the widely held view among anthropologists that eating meat was the critical factor in setting off the chain of human evolution. And probably also explains why you suddenly find yourself jonesing for a kebab at 3am.
Choice, bro ■ If you want to develop healthier eating habits, heading to the gym might be just the ticket. Researchers at the University of Texas at Austin, US, found that formerly sedentary young adults who were instructed to
Start exercising and you might just start eating better, too.
LOW-CAL HERO exercise regularly for several weeks started choosing healthier foods without being asked to. Participants were told not to change their diets in any significant way, but it happened anyway – they were more likely to choose foods like lean meats, fruits and vegetables, while preferences for fried foods, soft drinks and other unhealthy options decreased.
Crunch time.
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MEN’S FITNESS
Primitive urges.
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The number of calories you eat has a direct impact on the performance of your cells. Research from Brazil has found that low-calorie meals have a protective effect against some diseases. The research showed how a low-calorie diet can protect the brain from neuronal cell death associated with diseases like Alzheimer’s, Parkinson’s, epilepsy and stroke. They also found that calorie restriction improves cells’ response to increased levels of blood glucose, which may help to reduce the risk of type 2 diabetes.
Order up ■ “Beer before wine, you’ll be fine”, so the saying goes. But new research from the University of Cambridge, UK, has found that it doesn’t matter what order you have your drinks in – if you drink too much, you’re going to feel like crap anyway. Researchers recruited 90 lucky volunteers who were given two and a half pints of beer followed by four large glasses of wine. The second group consumed the same amounts of alcohol, but in reverse order. Subjects in the third control group consumed either only beer or only wine. Then they got everyone back again a week later to swap. Results showed that there
was no difference in hangover quality between groups. But what we really want to know is, why weren’t we invited?
Mind
Breakthroughs
Up and at ’em Early risers might be smug and annoying to those of us who like a sleep-in, but they’re also more likely to have better mental health, according to new research from the University of Exeter, UK. The study, published in Nature Communications, suggests that being genetically programmed to rise early may lead to greater wellbeing and a lower risk of schizophrenia and depression. “The large number of people in our study means we have provided the strongest evidence to date that ‘night owls’ are at higher risk of mental health problems, such as schizophrenia and lower mental wellbeing, although further studies are needed to fully understand this link,” says lead researcher Professor Mike Weedon.
Who’s who? n It’s time to crack out the fake moustache and dark glasses. Researchers at the universities of York and Huddersfield, UK, have found that even simple changes in someone’s facial appearance – such as a new hairstyle or complexion – can be surprisingly effective in identity deception. In the study, participants were often fooled by disguises when asked to judge whether two photographs showed the same or different people. Disguises reduced the ability of participants to match faces by around 30 percent, even when they 28
MEN’S FITNESS
SICK IN THE HEAD? Catch me if you can.
were warned that some of the people had changed the way they look. Participants were only able to see through disguises reliably when they knew the people in the images.
Simple changes in facial appearance are surprisingly effective in identity deception. M AY 2 0 1 9
Factors that influence the health of our blood vessels – such as smoking, high blood and pulse pressures, obesity and diabetes – are linked to less healthy brains, according to research published in the European Heart Journal. The strongest links are with areas of the brain known to be responsible for our more complex thinking skills, and which deteriorate during the development of Alzheimer’s disease and dementia. The findings show the potential of making lifestyle changes to improve brain and cognitive ageing.
Brain fart n We’ve all done it – forgotten someone’s name 10 seconds after meeting them or walked into a room and suddenly realised that you can’t for the life of you remember why the hell you came in there anyway. Look, it happens to all of us on occasion and there’s no need to check into a nursing home just yet. But people who notice that they frequently lose their train of thought or often become sidetracked may in fact be displaying earlier symptoms of cerebral small vessel disease,
otherwise known as a “silent stroke”, according to a study in Neurobiology of Aging. The strokes are “silent” since they don’t cause lasting major changes. But cerebral small vessel disease causes damage to the brain’s white matter, which can cause memory and cognitive issues over time.
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See your local Honda Dealer or visit www.honda.com.au
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Relationships Breakthroughs
Stone the crows Here’s some unexpected news: men who’ve smoked pot at some point in their life have significantly higher concentrations of sperm when compared with men who’ve never tried it, according to new research led by the Harvard T.H. Chan School of Public Health, US. The study also found that there was no significant difference in sperm concentrations between current and former marijuana smokers. But before you fire up the Gatorade saxophone in the hopes of guaranteeing a whole tribe of rugrats, be warned. The researchers point out that these are merely early findings, and that smoking too much weed can have the opposite effect entirely.
Circle of life ■ Social contact is important for more than just keeping loneliness at bay. New research from the University of Texas at Austin, US, has found that having a wide social circle can help you to live a longer, healthier life. Researchers found that study participants who interacted more with family members and close friends, as well as acquaintances, casual friends, service
ARE YOU READY? providers and strangers, were more likely to have higher levels of physical activity, less time spent sitting or lying around, greater positive moods and fewer negative feelings. While this study was on older adults, these findings are just as relevant for younger peeps – start building better relationships now and you’ll thank yourself for it later.
Flip for it.
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MEN’S FITNESS
Bud wiser.
M AY 2 0 1 9
Timing is everything when it comes to love. Social psychologists from Purdue University, US, have found a person’s commitment readiness is a good predictor of relationship success. “When a person feels more ready, this tends to amplify the effect of psychological commitment on relationship maintenance and stability,” says study co-author Chris Agnew. The reverse is also true – when a person feels less ready, they’re less likely to act in ways to support that relationship.
Shields up ■ Despite the fact that condoms protect against STIs and unwanted pregnancies, many men are still trying to find excuses to avoid using them. This is according to a study from engineering firm SGS Engineering, which found that one in three women have been given the excuse by their male partner that a condom is “too small” to use. To put this phallic fallacy to bed, the firm decided to blow it up – literally. By using an air compressor, they found that the average
% 10 They “smell weird”
condom expanded much more than the size of an average penis – in fact, it was large enough to fit a German Shepherd (not that they actually tried that). Some other pathetic excuses for not wrapping up:
% 13 Use the
withdrawal method
8%
Uh, I forgot
9Round.com.au
Weight loss
Breakthroughs
Fried food = early death?
On the box
DIET DOODAD
When the chips are down.
■ Plonking the kids in front of the telly might bring you some peace and quiet right now, but it’s not doing your sprogs any favours. The simple act of switching on the TV for some downtime could be making a bigger contribution to childhood obesity than we realise, according to new research from the University of South
Australia. The study investigated the impact of different sitting behaviours – watching television, playing video games, playing on the computer, sitting down to eat or travelling in a car – and found that watching TV is more strongly associated with obesity in both boys and girls than any other type of sitting.
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MEN’S FITNESS
Engineers at the University of Wisconsin-Madison, US, have developed a battery-free implantable device that has helped their lab rats shed almost 40 percent of their body weight. Measuring less than 1cm across, the tiny devices generate gentle electric pulses from the stomach’s natural churning motions and deliver them to the vagus nerve, which links the brain and the stomach. This gentle stimulation tricks the brain into thinking that the stomach is full after only a few nibbles of food.
A study published in The BMJ has linked the regular consumption of fried food with a heightened risk of death. While the study looked at postmenopausal women, it’s still sobering news for the rest of us who love our fried chook – frequently chowing down on deep-fried goodness was associated with a heightened risk of death from any cause and, especially, heart-related death. Specifically, research found eating one or more servings of fried food a day was linked to an 8 percent increase in risk of death from any cause. One or more servings of fried chicken a day was linked to a 13 percent higher risk of death from any cause and a 12 percent higher risk of heart-related death compared with no fried food.
Sweet as ■ If you choose your dessert first, then opting for a highcalorie sweet might lead to you eating a healthier main meal, according to research by the American Psychological Association. Researchers placed either a healthy or less healthy dessert (fresh fruit vs. lemon cheesecake) at the beginning or end of a university cafeteria line. When diners picked the cheesecake first, they then chose lower-calorie main or
side dishes and ultimately consumed an average of 30 percent fewer calories than diners who chose the fresh fruit first. Those effects weren’t found when either dessert was placed at the end of the food line. So go ahead and get the chocolate mud cake, just order it first.
Choosing dessert first could lead to you eating a healthier main.
Health Breakthroughs
Text crime
A large majority of the world’s 3.4 billion smartphone users are putting their necks at risk every time they send a text, according to new research involving the University of South Australia. “Text neck” places stress on the spine and alters the neck’s natural curve, increasing the likelihood of soft tissue discomfort. Physiotherapist Dr Rose Boucaut says the awkward postures adopted by texters can adversely affect the soft tissues. “Smartphone users typically bend their neck slightly forward when [texting],” she says. “They also sometimes bend or twist their neck sideways and put their upper body and legs in awkward positions. These postures put uneven pressure on the soft tissues around the spine that can lead to discomfort.”
Stay dirty n If this isn’t a great excuse for avoiding housework, we don’t know what is: researchers from the University of Colorado at Boulder, US, have found that cooking, cleaning and other routine household tasks generate significant levels of volatile chemical particles inside the average home, leading to indoor
air quality levels that are on par with a polluted major city. And being Mr Clean doesn’t just pollute your home – volatile organic compounds from shampoo, cologne and cleaning solutions eventually escape outside, making up an even greater source of global atmospheric air pollution than cars and trucks do.
Time to clean out the crisper?
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THAT SUCKS
Vampire bats may hold the key to new medical treatments. An international team led by the University of Queensland has found a new class of blood pressureregulating peptides in the venom of the common vampire bat. These peptides could help revolutionise treatments for hypertension, heart failure, kidney diseases and burns. But research has hit a slight snag – the area of Mexico where the team was accessing their bat specimens has now been taken over by drug traffickers. Bummer.
Rock it
n Want a better night’s sleep? Buy a hammock. Two new studies in Current Biology have revealed that a rocking motion not only leads to better sleep, it also boosts memory consolidation while you’re sawing logs. “Having a good night’s sleep means falling asleep rapidly and then staying asleep during the whole night,” says Laurence Bayer of the University of Geneva,
Switzerland. “Our volunteers – even if they were all good sleepers – fell asleep more rapidly when rocked and had longer periods of deeper sleep associated with fewer arousals during the night. We thus show that rocking Performance is good for sleep.” flagging?
Rocking yourself to sleep can bring you a better night’s kip.
NEW
EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU
GameChangers Let’s bounce WANT MORE SPEED? PUT A SPRING IN YOUR STEP.
A springy running style is a key feature of faster runners, while a flatter style with longer ground contact time is associated with slower running. So says a new UK study in the European Journal of Sport Science. In the first study to compare the biomechanics of elite and recreational runners running at the same speeds, researchers found the main difference in technique was vertical bounce.
“Normally such tests are done in a race, but the elite are always going faster so you can’t compare like-for-like,” says senior research fellow Dr Steve Preece. “By controlling the speed, it allowed us to see exactly what the elite do differently.” The team compared recreational runners with elite runners over a track at speeds of 3.3, 3.9, 4.8 and 5.6 metres per second. What they found was the elite runners achieved an 11 percent longer “flight
time” – when neither foot is in contact with the ground – than their recreational counterparts. This is achieved by an increased vertical impulse on take-off which pushes the runner higher, creating the “bouncy” style. “The elite are in the air more, and as soon as you’re in the air, it’s a free ride,” says Dr Preece. “We now need to understand how elite runners can maintain this bouncy style without using extra energy.”
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Technique
● Game Changers
Thrust issues
If you want glorious glutes, this is one exercise you can’t afford to skip.
Support your back Make sure the bottom of your shoulder blades are wedged into the edge of the bench; you may need to readjust periodically throughout your sets.
Go for full range of motion If you’re unable to fully extend your hips at the top of the movement, you need to take weight off the bar.
Pick the right weight You want to feel challenged from the very first rep. Experienced lifters, start with 60 to 85 kilos; beginners, halve that and gradually add weight.
The best body-weight exercise you can do to build stronger glutes is the glute bridge, and so it naturally follows that the best weighted exercise you can do for them involves a similar thrust of the hips. That’s more or less what the hip thrust is, a glute bridge with weights, though you also have your shoulders raised. The finer points of technique are always more important when heavy weights are involved, so don’t skip the full explanation of
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the exercise at right. You’ll want all the info on how to do the hip thrust because quite simply you should be doing it. It’s not just the glutes that benefit from the exercise, because the move also recruits your hamstrings and quad muscles, and it will help to build speed and power in your legs alongside strength. After a few weeks of adding it to your regular routine, you’ll notice the benefits when you’re performing squats or deadlifts. In short, no lower-body training plan is complete without the hip thrust.
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HOW TO DO IT
Sit on the ground with a bench behind you, bending knees so feet are planted on the ground and holding a barbell resting below your hips. If you have a padded bar, or anything you can slip in between the bar and your body, it will help make things more comfortable. 1
Lean back so your shoulders are on the bench and position the bar above your hips. Drive your hips up, lifting the bar. In the top position, your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them. 2
Pause at the top of the lift and squeeze your glutes, then lower your hips slowly. It’s worth trying the move without any weight at first to ensure you’re feeling the exercise mainly in your glutes, rather than thighs or lower back. Once you’ve got the form right, add weight. 3
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● Game Changer
Cycling
Freeze wheeling Tweak your route and layer up to stop the winter weather ruining your ride.
If the clocks going back at the end of daylight saving usually marks the moment that you pack your bike away in the shed until spring, you’re not alone – very few of us get excited at the prospect of cycling in the cold weather. However, with a few manageable changes to your cycling routine and kit, you can ride right through the cooler seasons without being uncomfortable. Why throw away all those fitness gains just because it’s chilly outside?
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Cycling
● Game Changers
Consider your visibility n Being seen by other road users is of the utmost importance when riding at night and lights should take precedence over any other piece of cycling equipment. Your bike should have a white front light and a red rear light – both visible from at least 200 metres – plus a red rear reflector visible from at least 50 metres away, so make sure your bike is kitted out. It’s also worth carrying a back-up set and spare batteries so you don’t find yourself caught out when riding in the dark. Dawn and dusk are among the most dangerous times to be out and about, so turn on your lights even if it’s not fully dark. This is because motorists’ eyes may not have adjusted to the light and you’ll probably be less visible to traffic than you think.
Assemble a winter wardrobe n We all know how unpredictable the weather is. It can be sunny one minute and torrential rain the next. To prepare yourself for the elements, make sure you check the
weather before you set off, and put on waterproofs and warm layers while you’re still at home or at the office. This may seem like one thing too many when you’re in a hurry, but you won’t regret it when out on the road. It’s also easy to become sweaty when you’re riding your bike, even in winter. Wearing thin layers means you can take clothing on and off easily as required so you don’t end up hot and bothered when you arrive at your destination.
STRAVA Load up your smartphone and get on your bike. n You have Strava, right? What kind of cyclist would you be if you didn’t? Strava is the king of cycling apps, with reliable and detailed ride tracking backed up by its social features, including short segments where your time is recorded just for that section of the cycle. These allow users to compete for the title of King of the Mountain on their local hill, which might not seem like a big deal now, but wait until your crown is pinched by some cocky out-of-towner or, worse, a smug neighbour. We guarantee you’ll be out the door in seconds trying to win it back. strava.com Download from App Store and Google Play
Finally, there’s nothing worse than frozen toes or wet feet in the morning or after a long day, so invest in a decent pair of socks and waterproof shoes to protect yourself from the cold.
Consider mudguards to prevent muddy water being sprayed up your back.
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Tweak your route n Altering your journey as the seasons change can be a good idea, particularly if it’s an extra rainy, windy winter. Rain can wash dirt and other debris onto the side of the road, where you’ll more likely be riding, and this can lead to unwelcome punctures and increased wear and tear on your bike overall. Roads that are prone to flooding can also make your morning commute a difficult – and messy – endeavour, so try to avoid soggy streets and stick to raised pathways or clear streets where you can.
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Accessorise smartly n You don’t need masses of equipment beyond a good set of lights and a lock to keep your bike safe, but if you cycle regularly, you might want to consider mudguards to prevent muddy water being sprayed up your back and swapping out thin tyres for wider or knobbly ones.
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● Game Changers
Dating
What’s in a name?
Love in the time of Tinder can be bewildering. Here’s some science-backed advice to help.
Wanting to set up an online dating profile? Choosing a screen name with a letter starting in the top half of the alphabet is as important as an attractive photo and a clever headline, according to research published in Evidence Based Medicine. The researchers wanted to find out what approaches would maximise the chances of converting that initial online contact into the all-important first face-to-face date. So, like the good scientists they were, they trawled through studies in psychology and sociology, as well as computer, behavioural and neurocognitive sciences. They found that the screen name chosen for an online profile is important. Those looking for love should avoid
names with negative associations, such as “Little” or “Bug”, and aim for something more playful, such as “Fun2bwith”. Men tend to be more drawn to names that indicate physical attractiveness, such as “Cutie” while
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women go for names that signal intelligence, such as “Cultured”. Starting your screen name with a letter in the top half of the alphabet also appears to be important – several measures of success, such as educational attainment and income, are linked to names higher up the alphabet, according to research.
MF TOP TIPS
More advice for a successful profile 1
An attractive photo is essential. Be sure to include one that features a genuine smile that crinkles up the eyes.
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2
Bear in mind that likeability is more attractive than academic achievement.
3
A wittily written profile is likely to be far more successful than just saying that you have a sense of humour.
4
Provide an approximate 70:30 ratio of who you are and what you’re looking for.
5
Don’t use complex language in the belief that it will make you look more intelligent. It won’t.
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WANT IT. NEED IT. ZIP IT. BUY NOW, PAY LATER. * By submitting an entry into this competition entrants consent to receive promotional and other marketing messages from the Promoter (including messages sent electronically for an unlimited period of time). Entrants will be able to opt-out at any time by following the instructions included in each message sent by the Promoter. See www.IHLS.com.au/win for full terms. Open to Australian residents in WA, VIC & QLD over the age of 18 (excludes NSW, SA, NT, ACT & TAS). One entry per Eligible Product Purchase, defined in full terms. Competition opens 1/03/19 at 12:01 AM and closes 22/11/19 at 11:59 PM. A Contestant will be on drawn on 25/11/19 for a chance to win on 29/11/19 at 11:00 AM at the Promoter’s Premises. If the contestant can’t attend the draw then the Promoter will draw on behalf of the contestant on location at 1/1 Station Street, Subiaco, WA 6008 and will select envelopes from a pool of five hundred (500) on 29/11/2019 at 11:00 AM. There will be one envelope with the Major Prize noted in it. The other envelopes will indicate the minor prize. The contents of the envelope picked by the Contestant or Promoter will determine the prize they win. The total prize pool valued at up to $250,000 ( 1 in 500 chance of winning). Winner notified by phone or email and published online at www.IHLS.com.au from 3/12/19 for 28 days. The Promoter is Innovative Hair Loss Solutions Pty Ltd (ABN 21 116 958 206) of 1/1 Station Street, Subiaco, WA 6008.
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● Game Changers
Chef’s tips
Raise your steaks A good steak is one of the most fundamental things you can learn to cook, and getting it right is all about heat and timing. Consultant chef Colin Bussey explains the technique.
Packed with protein to keep you fuller for longer, plus zinc and creatine to help increase testosterone levels and your performance in the gym, steak is the ultimate muscle-building and fatburning food for red-meat lovers. But so often people ruin a perfectly good slab of meat by overcooking it, using the wrong oil or hacking into it too soon like a greedy caveman. Never make the same mis-steak again. Follow this advice.
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Choose the best quality meat
Use the right cooking oil
Sear your steak first
To cook a great steak, you have to start with the best ingredients. Buy your beef from a reputable butcher rather than a supermarket for the best quality. Ideally, you want a 21-day hung ribeye steak, nicely marbled and at least 3.5cm thick so it stays juicy when cooked.
Heat a heavybottomed pan and add around 20ml of cold-pressed extra virgin rapeseed oil per steak. This oil is high in omega-3s and vitamin E and doesn’t become unstable at high temperatures, as olive oil does. Add garlic, rosemary and thyme to the pan, too.
Season the meat to your liking and place it in the hot pan, searing it for 30 seconds on each side to brown the meat and give it a rich, nutty flavour. You should then transfer it to an oven dish and place it in an oven heated to 180°C for three to four minutes to keep it pink and ensure it’s evenly cooked.
Leave it to rest
Make a clean cut
Once the meat is cooked, remove the steak from the oven and leave it to rest on a warm plate covered with foil for four to five minutes before serving so that the meat has time to relax. If you don’t do this, the blood will run out as soon as you cut into it.
Use a high-quality, straight-edged steak knife to cut cleanly into the meat. A typical serrated knife will tear at it, undoing all the good work you’ve put into cooking the meat to succulent perfection.
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BBQ TIPS
Cooking your steak on the barbie? “Make sure to pre-heat your barbecue,” says Doug Piper, head butcher at Australian Beef. “Get the hot plate nice and hot before placing your steaks onto the grill or hot plate. By using a very high heat, you’ll trap in the juices and create beautiful caramelisation that will give you big, beefy flavour.”
Easy flank steak PREP TIME: 13 MINUTES
INGREDIENTS
180g flank steak Pinch each of salt and black pepper 1 cup asparagus 1 medium sweet potato ½ tomato, sliced 1 tbsp low-fat Swiss cheese, grated HOW TO MAKE IT
1 ) Season steak with salt and pepper. Place under the grill for 5-7 minutes. 2 ) Steam asparagus. 3) Prick potato with a fork a few times and microwave for 6 minutes. 4 ) Plate steak with asparagus, tomato and potato on side. Slice potato and top with cheese. THE NUMBERS
Calories: 527 Protein: 56g Carbs: 36g Fat: 19g Fibre: 7g
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● Game Changers
Mix it up
Black magic Forget vodka Red Bulls. Coffee liqueurs are the more, ahem, grown-up way to get your buzz.
You probably had your first coffee liqueur when you raided your parents’ grog cabinet. Kahlua and milk, right? Ah, sweet memories... But these days you’ll find coffee liqueurs in more sophisticated settings, and any bartender worth their salt can quickly whip up a mean espresso martini. It’s true that we Aussies love our coffee, with at least 75 percent of us drinking at least one cup a day, according to McCrindle Research. More recently, the advent of hipsterism has introduced the delights of cold brew coffee to über-trendy cafes everywhere. And now you can even enjoy your cold brew coffee with the extra bonus of added alcohol. Mr Black is an Aussie-made cold brew coffee liqueur made with a blend of top-grade Arabica coffees and Australian wheat vodka. Another reason to love it? It has half the sugar and 10 times the coffee of your more old-school coffee liqueurs. Just one 30ml shot contains 25-40 percent of the caffeine found in a single espresso. Sip it neat, or try it in one of these cocktails. Or you can drink it with milk, if you really have to.
COFFEE NEGRONI YOU NEED
25ml Mr Black 25ml dry gin 20ml Campari 15ml sweet vermouth TO MAKE
Stir all ingredients together and serve in a rocks glass with ice. Garnish with an orange twist.
SUPER-CHARGED ESPRESSO MARTINI YOU NEED
30ml Mr Black 30ml vodka 30ml espresso 1 tsp sugar syrup TO MAKE
COLD FASHIONED YOU NEED
45ml Mr Black 30ml Whiskey (try American Rye) Dash of orange bitters
Combine all ingredients in a shaker with ice and shake hard. Strain and garnish with a coffee bean or two.
TO MAKE
Stir with ice. Garnish with an orange twist.
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● Game Changers
Inspiration
Only the strong The ultimate endurance test awaits – could you survive the OCRWC 24hr Enduro? ‑
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Inspiration
● Game Changers
Mark Daniels (right) never lets a little mud get in his way.
M Most of us could handle one lap of an obstacle course. But what about repeating that lap as many times as you can in 24 hours? This is the idea behind the Obstacle Course Racing World Championships (OCRWC) 24hr Enduro, to be held this June in Sydney. The OCRWC 24hr Enduro course is a 10km-plus loop with 30-plus obstacles. These vary from climbing vertical ropes and scaling walls to wading
through muddy swamps. The terrain is diverse, moving across sandstone escarpments, over boulders and through rainforest. You can enter on your own or as part of a team. You can take breaks if you need, but the most hardcore competitors aim for 24 hours. The nature of the event means that it goes far beyond physical strength and endurance. The hardest part of the race is the mental challenge – running alone at 4am in the cold and the dark, while your body is screaming for rest and your mind is begging you to quit. OCRWC has teamed up with Australia’s
military-inspired obstacle challenge series True Grit to bring the event to Australia for the second consecutive year. The event has three categories – Elite Solo, Age Group Solo and Teams. Teams must be of four, and only one team member is allowed on the course at a time. “It’s a test not only of physical stamina; more importantly, it’s a test of mental stamina and grit,” says True Grit co-founder Adam McNamee. “Winning is merely getting to the finish line.” The event attracts fit folk of all types, from trail runners and triathletes to Cross Fitters. Last year, 750
“It’s a test not only of physical stamina; more importantly, it’s a test of mental stamina and grit. Winning is merely getting to the finish line.” 50
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people took part and most – barring injury – lasted the 24 hours. “Most people are looking for a challenge beyond a marathon,” McNamee says. “It’s not an event that’s only for the fittest on Earth. Our team option is a great way for people to try the event and see if they’re ready to take the next step and compete as an individual the following year.”
The will to rebuild n Surviving an event like this might seem almost impossible, even for the most seasoned of athletes. But one 24hr Enduro competitor is living proof that you don’t
have to be the fastest or the fittest to make it. You just have to have determination. Mark Daniels, 25, has faced far tougher challenges than a 24-hour race. In December 2015, while out on his motorbike, he was hit by a distracted driver. This resulted in a broken neck, 11 broken ribs, a punctured lung, a ruptured kidney and a severed femoral artery. His leg was amputated above the knee. “I was extremely broken,” he says. “I spent a lot of time in a wheelchair and had multiple surgeries. I basically had to rebuild myself.” Daniels now uses a prosthetic to walk.
Incredibly, he tried his first obstacle race event only a year later. “When I was lying in hospital, I heard about a team called Operation Enduring Warrior,” he says. “They’re US veterans, amputations or wheelchair-bound. And they compete in events around the world. There were triple amputees being carried on the backs of double amputees. I thought, ‘I’m just missing a leg, what’s my excuse?’” Daniels had tried obstacle races in the past, so he signed up for a True Grit event in November 2016. It was not easy. “I was so broken,” he says. “I was on crutches and had to have a person under each arm to carry me up hills because I could barely use my legs.”
Pushing through n More surgeries followed, after which Daniels had to rebuild himself from the ground up each time. But he found that the mental resilience that he was gaining from competing in obstacleracing events was helping him face the challenges of rehab. “When I was having all my surgeries, I was frustrated at always having to start over again,” he says. “But then I started applying the principles I learnt in racing into my life. Obstacle racing teaches you that if you try an obstacle one way and it doesn’t work, you try it again until you find a way that works. Take jumping over a wall. My prosthetic weighs 12 kilos, so I couldn’t swing my leg over. But then I realised that when I take my leg off, I’m a lot lighter, so I could jump over and land on one leg.” Last year, Daniels
entered into the 24 Hour Enduro. “Because I’m on my prosthetic and my crutches, I know I’m never going to be as fast as everyone else,” he says. “But my goal for this was to prove that I’m just as strong and I can go the whole time. Everyone stops to sleep, but I kept going through the night, pushing myself through 24 hours, completing four laps.” For the first eight hours or so in a 24hour race, it’s your physical fitness that keeps you going. But after that your strength starts to fade. Your body starts to cramp and you start wanting to quit. It’s then that your mental stamina needs to kick in to keep you going. “After about 16 hours, you want to quit. Every part of you wants to stop and sleep – your body is shutting down,” Daniels says. “You’re emotional, you’ve got thoughts going through your head, and from there it’s just how hard you can push yourself. For me, every time I thought I wanted to quit, I thought about that disabled person I used to be, stuck in a wheelchair, and that I have an opportunity a lot of others don’t have. A lot of people don’t survive what I’ve been through, so for me I was doing this for every person who didn’t get the chance.”
Endure & conquer Daniels has also inspired his family to give obstacle racing a go. His 57-year-old mother recently took up the sport, and his twin brother and older brother have also caught the obstacle bug. Daniels’ twin also competed in last year’s Enduro and the
two will be competing again this year. “You’ll find it’s just everyday people,” Daniels says of obstacle racers. “We’re not elites, we’re not professional athletes. We’re just people who want to push ourselves, who want to learn how strong we can really be.” Despite being joined by family, Daniels plans to race solo once again, saying that the best thing about racing solo
is that no-one is waiting on you. “I’m able to set my own pace,” he says. “But I am going to try and beat last year’s time and go for five laps. I’m a lot fitter. I’m training every day, so hopefully I’ll be a lot better on my leg.” It’s clear the mental resilience Daniels has gained from his accident has helped him to face the many challenges of a 24hour obstacle race. But the lessons he’s
learnt from his racing have also had a part to play in his recovery. “Having a disability, there are a lot of things I can’t do,” he says. “When I crossed the finish line last year, I bawled my eyes out. It was such an emotional moment for me because I’d had to push through so much. It showed me that you’ll never truly know how strong you are until you give yourself a reason to be that strong.” n
Want to find out more? The Obstacle Course Racing World Championships 24hr Enduro will be held in Lower Portland, NSW, from June 8 to 9. For more info or to register, head to ocrworldchampionships.com For more on True Grit, head to truegrit.com.au
Enduro FAQ True Grit’s Adam McNamee on what you need to know before trying the 24 Hour Enduro. What can I do to prepare? Cross training will provide you with lower-leg endurance and upper-body strength. Distance trail runs, where you’re on non-flat surfaces (non-bitumen) will build endurance in your legs, while circuit-style functional fitness sessions will increase your relative body-weight strength. Remember, obstacle negotiation is mostly about getting your body weight over or through something, not lifting heavy static weights. Mentally, you need to get comfortable with being uncomfortable. Push your boundaries and do the things you don’t like to do to become familiar with being under pressure. How much preparation is needed before the event? Depending on your fitness background, a good 12 weeks of preparation is key, remembering to taper off in the week before the event, to allow healing of any niggles you might have.
What should I eat and drink during the event? We recommend using predominantly liquid solutions to provide the bulk of your calorie intake. Liquid nutrition is the easiest, most convenient and most easily digested way to uptake a calorie and nutrientdense fuel. Also, consider having something that can be warmed up. Given the temperature drops during the night, this is particularly relevant to help reduce the risk of hypothermia. How do I know if I have what it takes to make it? Try a True Grit event beforehand! Running across diverse terrain and vegetation and being immersed in water and mud is different to running on the road. Get out there and try it and see if you can handle the Grit! We hold our NSW event the week before Enduro, on the same course that the endurance athletes take on. It’s the perfect test to see if you can take it a step further.
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Body Book Strength
Fingertip push-up IMPRESS YOUR MATES: CRANK OUT A SET.
This variation is more about your finger and wrist strength than upper-body strength, so it’s best suited to people who want or need stronger fingers and wrists, such as MMA fighters, climbers and gymnasts. If that’s not you but you’re still up for a really big challenge, then give it a go – but don’t get disheartened when you fail! As with anything worthwhile, it takes time and effort to get good at this move, so add one or two reps per session over the weeks and months to build finger strength slowly without risking injury.
Essential form
Expert tip
l Start with your hands underneath your shoulders but with just your fingertips in contact with the ground.
“It’s worth experimenting with different finger positions,” says trainer Sean Lerwill. “We’re all anatomically different, so some people find the exercise easier with fingers spread, others with fingers quite close, some somewhere in the middle. It all depends on finger length, size of hands, arm length and many other factors. If you’ve mastered one way, then try another – there are many ways to adapt and progress with an exercise, so don’t be afraid to use your imagination and experiment. Maybe one day you’ll be able to do a dive-bomb push-up on your fingertips!”
l Brace your core and raise your hips so your body forms a straight line from head to heels. l Keeping your weight on your arms, bend your elbows to lower your chest towards the floor. l Pause briefly at the bottom, with your chest as close to the floor as possible without touching it. l Push back up powerfully to return to the start.
FINGER TIPS If you’re unable to perform a rep on your fingertips, you can still develop finger and wrist strength by holding the top position for as long as possible.
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● Game Changers
Training tips
Start free, then go fixed Exercising with free weights rather than machines produces greater muscle activation, a study in the Journal of Strength and Conditioning Research says. This doesn’t mean you have to ditch machines entirely – they can be useful for isolating a muscle for targeted growth, and they’re useful when you’re fatigued because they reduce the risk of injury resulting from poor technique.
The science of strength Use these findings from the lab to see better strength, muscle-building and fat-loss results when you’re on the gym floor.
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“Heavy traditional lifts that load the spine build bone-mineral density and prevent osteoporosis”
Go legs first
Prioritise protein
Go heavy
Take vitamin D daily
n Doing leg exercises at the beginning of a workout increases levels of testosterone and growth hormone, according to Norwegian research published in the European Journal of Applied Physiology. It’s also smart to perform big multi-joint compound moves, such as squats and leg presses, near the start of your session so your muscles are fresh and you can lift as much weight as possible.
n You know that protein is important for muscle growth and recovery, but it can also help you keep excess weight off by helping you to control your total energy intake. A study at Cambridge University found that subjects who ate a daily diet consisting of 15% protein consumed 1036 fewer calories over four days than those whose diet was 10% protein. Of the extra calories, 70% came from snacks.
n Using weights close to the maximum you can lift (your one-rep max) using traditional lifts that load the spine, such as squats and deadlifts, builds bonemineral density and prevents osteoporosis in later life. That’s according to a study published in the JournalofStrengthand ConditioningResearch, which also found it will do wonders for your your posture. posture.
n If you’re not getting enough sunlight, it may be worth taking vitamin D3 supplements throughout autumn and winter: a study in the NewEngland JournalofMedicine revealed that not only can it improve muscle mass and strength, but it also helps fight bone mineral loss and osteoporosis, can regulate blood sugar levels, helps combat depression and provides numerous benefits for health.
Stretch for success
Timing matters
Fight fat in teams
Run from cravings
n Adding yoga to your training routine once a week provides as many benefits as doing aerobic exercise. A study from the University of Maryland, US, showed that yoga outperformed aerobic exercise when it came to improving flexibility and muscle strength. The research also found it could reduce levels of cortisol, a hormone that contributes to overeating and impairs muscle growth.
n Consuming protein, creatine and glucose immediately before and after resistance exercise is a simple but effective way to increase lean body mass and strength, a study in Medicine &ScienceinSports& Exercise found. The study also showed increases in the size of muscle fibres and the body’s storage of creatine and glycogen, which further benefit strength and energy.
n Want to accelerate fat loss? Find a friend with a similar goal. People who trained with a partner lost more weight than those who went it alone in a study at the University of Pennsylvania, US. A study from Oxford University, UK, also showed exercising in a group helps you tolerate more pain, helping you train harder for longer, which reaps rewards.
n Not only is intense cardio proven to burn fat and increase metabolism but it can also help reduce appetite, according to a study published in the JournalofSports ScienceandMedicine. Subjects who had completed a long run at 50-70% of their aerobic capacity had lower levels of ghrelin, the hormone responsible for hunger, than a group who didn’t exercise.
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● Game Changers
The experiment
Sweat science
9Round challenges your body in ways a conventional gym session never could. Plus it’s great for smashing stress.
Ignite your inner Rocky at 9Round.
Even if you've never donned a pair of boxing gloves before or have the coordination skills of a baby giraffe, there is something incredibly cathartic about going hell for leather on a punching bag. You feel powerful. And because you're enjoying it so much, you barely notice that your heart rate is right up and you're sweating bullets. This is why 9Round works. You want to kick arse.
E
The punch line 9Round combines cardio and resistance kickboxing training in a challenging nine-station circuit, giving you a full-body workout in 30 minutes. There are no set class times – you just show up at a time that suits you and get to work. A new round starts every three minutes, and you’ll have a
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personal trainer right there with you, correcting your form and pushing you to work harder.
No fight club The idea behind 9Round came from Shannon “The Cannon” Hudson – a light middleweight kickboxing world champion – and his wife Heather, who
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dreamt up the concept 11 years ago in the US. “They wanted to create a killer workout for busy people who don’t have the time to fit their life around exercise classes,” says Daniel Casa, co-owner of 9Round Waterloo in Sydney’s inner city. “We’re not a fight gym. We want everyone to feel comfortable and have fun while exercising and getting great results.” 9Round is ideal for pretty much any fitness goal. You can improve lean muscle tone and strength through the use of functional exercises and punching bags. You can improve speed, agility and hand-eye coordination by skipping rope and attacking the
Men can burn around 600 calories on average, with some members hitting as high as 1000 in just one session.
floor-to-ceiling bag and speed ball. Or if losing some weight and boosting fitness is your aim, the high intensity of the circuit workouts will be just what you need. Most women burn between 350 to 450 calories per 30-minute session, while men can burn around 600 calories on average, with some members hitting as high as 1000 in just one session.
Box away stress 9Round only employs qualified trainers, who can alter exercises as needed to work around injuries. This was
much appreciated by our associate editor, who has the knees of an arthritic nonagenarian but still managed to smash a killer workout that saw her burn 575 calories. In fact, the whole team loved the session – it was a great way to burn off some flab and some stress. “There’s something really satisfying about hitting the bags,” says Casa. ”Most exercise routines release endorphins, but when you combine that with boxing, you definitely leave feeling on a high.” 9round.com.au
SAMPLE 9ROUND WORKOUT It’ll change every day, but here’s a taste of what to expect... 9 RO UND S OF 3 M I NUTE S E ACH RO UND 1 Skipping 2 Sled push and
squat thrusts 3 Jab cross on a
floor-to-ceiling bag
4 Kick combos
on a heavy bag 5 Uppercuts on
a wrecking ball 6 One-on-one focus
pad combos with PT
7 Knee and shin
kicks on a horizontal bag 8 Speed ball 9 Bosu ball crunches
and front plank
What a load of rubbish Some scary stats on Australia’s love affair with junk food.
2 OUT OF 3
Australian adults are overweight or obese.
2
2 million Aussies eat McDonald’s every day.
COCA LOCO
One 600ml bottle of Coke contains 16 teaspoons of sugar. If you drink one 600ml Coke every day, you will have consumed 29kg of sugar in a year.
S A C H E T A W AY
One serve of McDonald’s sweet and sour dipping sauce contains 11g sugar.
â—? Game Changers
85%
Food
of our salt intake is from processed, packaged or fast foods.
GROWING CONCERN
Almost two million Aussies use food delivery services in an average three months.
$ T H E T A K E A W AY
The average yearly individual spend on home-delivered food is $1590.
23.9 The average Aussie male eats 23.9 serves of junk food a week.
H O T P O TAT O
The most popular Uber Eats delivery in 2017 and 2018 was hot chips.
37%
of Australians eat fast food in any given week.
58%
of the average Aussie food budget is spent on junk food and drinks.
35%
of the average Aussie’s daily energy intake comes from junk food.
2 million Aussies eat KFC every week.
● Game Changers
Cardio
Running in the rain Don’t let precipitation ruin your perspiration. Use this advice to get the most from a rainy run.
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Finding the motivation to get out of the door and run can be hard at the best of times, and if it’s raining like a pissing cow outside, the strong temptation can be to just hole up on the lounge in front of the telly while you wait for fairer weather. Unfortunately, if you’re in the middle of a training plan ahead of a big event, sometimes you can’t postpone a run because it’s raining – especially if it looks like it’s going to rain for days on end. Plus there’s always the chance the race itself will take place on a rainy day. Luckily, strength and conditioning coach Graham Ferris has given us some great advice on how to make the best of a rainy run, whether that’s for a training session or a race.
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Dress for the temperature
Go for that PB
Embrace the mental challenge
Pickyour shoes carefully
Change, fast
While a waterproof top can be useful during wet runs, it’s easy to overdress in the rain and make yourself uncomfortably hot. “Wear a wind- or water-resistant layer over the top of a layer that wicks sweat away, but dress more for the temperature,” says Ferris. “It’s raining – you’re going to get wet.”
“The rain can help stop your body temperature rising too high, which in turn promotes less thermic stress on the body, lower heart rate and perceived exertion,” say Ferris. That’s right, the rain can be a good thing and can even help you chase down that elusive PB. “Some studies have found almost 13 seconds knocked off 5km runs in recreational runners when using an effective cooling technique on the body,” says Ferris.
Some runners don’t mind rain – accomplishing something given the added challenge can be rewarding, but some dread it,” says Ferris. “Just keep reminding yourself that a warm shower is moments away.” Your rainy runs will build new confidence in your running, which can provide a welcome boost on race day. “Changing your perception of the task in hand can be a huge factor in your success during arduous conditions,” says Ferris. “Is this race really as tough as that wet run you did a few weeks ago? Probably not. You’ve got this!
“The sole needs to have a good tread to avoid slippery surfaces, not just for safety but also for force application,” says Ferris. “How can you propel yourself forward if your feet just slide back? When it comes to a race, warm up in another pair of shoes and socks, and keep a dry pair for the race. These small things will keep your feet in better health.”
“Get out of your wet clothing as soon as you can after the run,” says Ferris. “Once you have stopped moving, your body is going to start cooling. You don’t want this to happen too rapidly in those cold and wet clothes or you might find yourself with early signs of hypothermia.” Get yourself changed and into a warm shower.
MEN’S FITNESS
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MF TOP TIPS
6 simple ways to make a run more fun
Run to the beat n Running to a playlist of your favourite artists and songs can help keep you on track, providing motivation when you need it. Uptempo music also mimics an increased heart rate, causing a surge in adrenaline that can significantly boost performance. Beat the bus n Running to a specific destination – to or from work, say – can be a great way to enjoy your cardio: you’ll avoid the rush hour (winning kudos from the boss) while reaping fitness rewards. Raise some cash
The rain could help you chase down that elusive PB.
n Get sponsorship to run for a particular charity or cause, and you should gain confidence and a sense of community. At the very least, it’ll guilt you into putting your best effort in. Just think of the needy children/animals/lifesavers who’ll miss out if you let them down. Change your view n Running the same route every single time can turn your daily run into a dauntingly dull task. Taking your treks to the country, beach or hilltop – or even a different neighbourhood or route – can keep things interesting. Start tracking n Any form of exercise will feel less effective if you don’t track your progress. Setting yourself specific, measurable and attainable goals will fire you up and keep you motivated, especially when you reach new goals. Find a friend n If you’re struggling to get out of the door, find a helping hand. Running with a friend means you’re more likely to get through tough runs, while any competitive element will also help you push yourself harder. Pace maker.
● Game Changers
Nutrition
Peanut butter, yes please
The nutty paste is back in fashion, but is its healthy reputation justified?
At first glance, peanut butter’s place in the pantheon of healthy foods seems somewhat questionable, since it’s high in both fat and calories. However, take a step back and the wider picture reveals peanut butter’s merits, especially for anyone with an active lifestyle (and isn’t allergic to peanuts, obviously). For the final word on whether peanut butter is good for you, we spoke with dietitian Alana MacDonald.
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PB pros It’s packed with protein and good fats and can reduce hunger for up to two and a half hours, according to a study from Purdue University in the US.
What are the health benefits? “Peanut butter is high in energy and protein,” says MacDonald. “It also contains healthy fats, fat-soluble vitamins and fibre, and may help to satisfy appetite and support energy levels longer than a high-sugar or more refined spread.”
Any unhealthy ingredients to look out for? Even healthy foods can contain hidden nasties. “It’s best to go for peanut butter that is as natural as possible, avoiding added sugar and salt in particular,” says MacDonald.
Is peanut butter good for your heart? “Peanut butter is a source of fibre and has monounsaturated fats
which help control cholesterol levels, making them healthy for your heart,” explains MacDonald. “It provides fat-soluble vitamins and folate, both of which are important for health.” But be wary of added ingredients: “Be careful that the peanut butter doesn’t contain any added salt because this can be detrimental to heart health,” says MacDonald.
Is peanut butter good for your cholesterol? “Monounsaturated fats can help to reduce cholesterol levels, as can the soluble fibre found in peanut butter,” says MacDonald.
Is it a good snack if you want to lose weight? Peanut butter is definitely a better snack choice than biscuits or chips. And despite being high in calories, it is a worthy mid-afternoon treat. “There is some
evidence that suggests small volumes of foods which are higher in monounsaturated fats can support weight loss by helping us stay fuller for longer,” says MacDonald. “Choosing a no-added-sugar peanut butter will reduce the risks of blood sugar crashes, which can support weight loss. Two tablespoons of peanut butter does provide roughly 200 calories, though, so it should be eaten in moderation.”
Is it good to eat if you’re aiming to put on muscle? Nut butters have long been beloved of gym regulars aiming to build muscle, and for good reason. “Peanut butter will enhance and maintain energy levels due to its nutritional balance – low in sugar, high in fat, slow-release energy,” says MacDonald. “It will provide moderate amounts of protein – more protein than other spreads. However, it won’t provide as much protein as a glass of milk or fish, meat or a meat replacement such as tofu.”
MF TOP PICK
MAYVER’S Mayver’s new Unsalted range is just crushed peanuts with no added anything. Just nuts. Perfect for a smoothie protein boost, a delicious salad dressing or to supercharge your toast.
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Now you can get the energy hit of Cold Brew Coffee in a convenient vegetable capsule from Bioglan. With Cold Brew Coffee & MCTs to boost energy & alertness, Bioglan Cold Brew Coffee & MCT capsules are the easy, convenient way to quick energy.
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M AT E
KEANU REEVES HAS COME A LONG WAY FROM HIS GOOFY BILL & TED DAYS. NOW A BONA FIDE ACTION LEGEND, THE STAR CONTINUES TO DELIVER WITH AN INTENSITY THAT BELIES HIS 54 YEARS. BY J. M. TAYLOR
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Enigma Keanu Reeves may be Hollywood’s greatest puzzle. In spite of the star himself professing a reality to the contrary, there’s just something about Reeves in all his black-suited, kung fu-fighting, motorcycle-riding glory that lends itself to an image of a lonesome figure heading out into the sunset in search of his next epic throw-down. But this is just not the case. “I know there’s this impression of me out there, but I’m not lonely,” he says. “I don’t have a lot of close friends; I like living quietly and being private. That’s the way I am. And I have a lot of interesting projects going on that I’m very happy about.” Reeves is undoubtedly far more enigmatic than his less camera-shy contemporaries. His cinematic résumé consists of appearances in films that range from the box-office smash hit (The Matrix trilogy) to the cult comedy (Bill and Ted’s Excellent Adventure – a third instalment has just been announced, BTW) and the downright iconic (Point Break). Whole portions of the internet are dedicated to him looking sad, or being totally awesome. He has scaled no particular heights come awards season, nor made himself conspicuous in the international press, yet somehow his reputation still precedes him. Not as a movie star or even as a celebrity, but rather just as… Keanu.
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“I’ve always kept my distance,” he says of the scrutiny fame usually invites. “I never lived my life in function of what was said or written about me. I just live the way I like, and I’m still as interested in acting as I ever was. Acting has always given me a structure and purpose in life, and I’ve never found anything else to invest myself in the way I do when I’m acting or working on films. “Every time I do this, I go in with dreams and hopes, I want to do something good, something that will be remembered. Something that’ll be treasured.”
Wick works It would be remiss to say Reeves’ movie output has slackened in pace since his debut in 1985. But like so many things that were integral to the cultural zeitgeist during the ’90s, the Beirut-born star has been somewhat resurgent this past half-decade, thanks largely in part to his turn as houndavenging hitman John Wick. Beginning with the eponymous debut, then a 2017 sequel and now a third instalment, Chapter 3 – Parabellum, the John Wick films have seen Reeves return to brooding, bloodthirsty form time and again. This modern tale of ruthlessness and revenge may not “feel” like a comeback
to its leading man, but there’s no question that Wick has struck a chord with legions of moviegoers around the globe. “I think he’s the ultimate ‘root for’ kind of guy,” Reeves says. “He loves his wife, he loved his dog. Yeah, he might have killed 84 people, but he’s a good guy. Because once you kill a man’s dog, what he does after that is entirely forgivable. These aren’t innocent people. They had it coming! “But I’d put John Wick into a box and sealed that as ‘a great experience’ and went my way after we wrapped. Not ever thinking I’d get to open up that box again. He’s a lot of fun to work on. And I love when a film goes beyond the intended audience. I love when it works.” While Wick’s Reeves is the bearded grey-streaked entity of the 21st century, there are many who have likened the films to his earlier career highlight, The Matrix. With all of Wick’s filmnoir touches, the protagonist’s black attire and the appearance of former co-star Laurence Fishburne in Chapter Two, such comparisons were to be expected, even before Reeves set about dismantling adversaries in brutally stylised combat scenes. “I love movie fighting!” he says. “Isn’t it great? You can let out all your tension and your aggression and nobody gets hurt. Much. And I refer to myself when I say that. Actually, I like the pain
“I LOVE MOVIE FIGHTING! YOU CAN LET OUT ALL YOUR TENSION AND YOUR AGGRESSION AND NOBODY GETS HURT.”
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“I LIKE THE PAIN BECAUSE IT BRINGS REALISM; IT HELPS YOU LIVE THE PART.” the fight sequences,” he says. “The directors wanted to use what they call ‘Gun-Fu’, where you combine weapons with judo and ju-jitsu. That sets the film apart from others where you see lots of different MMA-type holds and throws and escapes. “I trained in a way that enabled me to use everything that I’d learnt in the past – kung fu, ju-jitsu and other martial arts, as well as being able to drive a car radically – and then be able to mix everything up according to the needs of a particular scene. Then the directors would have this idea on the day of shooting, and we would work very fast with not a lot of advance preparation. It was interesting!”
Power and control
Classic Keanu, clockwise from top: with Hugo Weaving in The Matrix; with Patrick Swayze in Point Break; as hitman John Wick.
because it brings realism; it helps you live the part and the struggle. Pain is informative. “When we set out to do the first film, we wanted to create something visually stunning and unique where we would give audiences these highly choreographed fight sequences. There are cuts, of course, but much fewer than you normally see in these types of scenes, so it’s hard work. The longer takes are more demanding physically – you basically try not to suck!”
Age shall not weary him Of course, there is one point on which Wick and the leather-trenchcoat-andsunglasses sporting Neo of 1999 fame differ: age. Difficult though it may be to believe, Reeves is now 54 years old – yet still managed about 90-95 percent of “the fight stuff” when it came to the latest Wick flick. “It’s definitely down to my ancestors,” he says. “I’m Chinese, 68
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Hawaiian and English; that combination must work nicely. “I feel fit and healthy, but it’s a lot harder for me to execute some of the moves the way I would have 20 years ago or when I was doing The Matrix films,” he admits. “You get very sore and stiff and you’re not anxious to keep doing take after take. But I would never let a stunt man do the work for me. I have to do it myself, even if it’s painful sometimes. “I think my joints are starting, well not even starting, they are tweaking a little bit more than they used to. I can’t quite scale the heights that I once did.” Although he’s adamant that the common portrayal of his persona in popular culture is some way off the mark, Reeves does accept that this representation may have something to do with his ongoing pursuit of “intensity” in all his work. “I enjoy the discipline that comes from intensive training and the artistry involved in choreographing
The Wick franchise thus far has certainly given fans a violently visual treat. “The fight in the nightclub is probably my favourite,” Reeves says. “Where John comes through the doorway and clears the room.” In spite of its modern setting, the origins of this disciplined, martialart-inspired choreography can also be seen in Reeves’ career beforehand when, in the year preceding the first Wick film, he starred in samurai project 47 Ronin and directed his first feature, Man of Thai Chi. “It’s a coincidence that these two movies are both set in Asia, but in general I am deeply attracted to Eastern philosophy,” he says. “I’m attracted to the way that kind of philosophy looks at the world and identifies our place and how human beings relate to each other. In Man of Tai Chi, I was interested in developing the theme of power and control as Tiger struggles with his dark side while his master is urging him to meditate, to slow down and to be more thoughtful about his actions.” Meditation is one aspect of Reeves’ life off-screen that has no doubt contributed to his “demiguru” aura, with the star saying in typically understated fashion that his affiliation with Buddhism has led to him “gaining some wisdom, but there are still many things that seem unknowable to me”. His dabbling in
Far Eastern martial philosophy for 47 Ronin, in particular, presented a wealth of new challenges, both philosophical and physical. “I spent a lot of time watching samurai films and speaking to the Japanese actors,” he says. “I studied how to bow, how deep to bow, how you should sit and how you pay respect. There are many, many things which belong to Japanese culture and philosophy that relate to Bushido [the code of conduct followed by Japan’s samurai warriors] and I still have a lot to learn about it. I’m not sure if I fully understand it even now. But it’s incredibly fascinating. “The swordplay was the most difficult aspect to learn. You’re a lot more conscious of your movements when you have a big, sharp pointy object in your hands that you have to be responsible for. There’s a level of elegance and precision that’s required to wield a giant sabre like it was an épée. I was basically learning to master those movements as the shoot went along.” That being said, even the mighty katana-wielding Reeves is more than well aware that his cinematic abilities – though aesthetically impressive – would only take him so far in real-life combat. “I’m very good at movie kung-fu, but in a real fight I might have a lot of fighting spirit; I don’t think I would have the necessary skills,” he says. “It’s more than just knowing form and technique; there’s another art altogether when it comes to actual combat. I first started getting interested in martial arts when I was 10 or 11 and studied aikido for a month. The next time I practised martial arts was when I began training for the first Matrix film – looking back, I wish I’d started properly a lot earlier!”
Need for speed Limitations in martial arts aside, Reeves does have one aspect of his life in which he continues to excel – motorbikes. A dedicated speed freak, Reeves first learnt to ride aged 22 and in the three decades since he has sunk ever deeper into the bike world, even going so far as to co-found the Arch Motorcycle Company which designs custom hogs. “I was filming in Germany at this film studio, and this girl had a gorgeous Kawasaki Enduro which she would drive around,” he says. “One day,
I asked her to teach me how to ride it. So I started to ride that bike around the stage when she wasn’t using it, and when I got back to Los Angeles I got the first bike I saw that was similar. I still have a picture of it. Sadly, it got stolen some years back. My next bike I think was a ’71 Norton. Then I went to a place called Supertwins in LA in the ’80s, and that’s where I picked up a ’73 Norton Commando, which I still own to this day.” That Norton Commando would end up claiming large sections of Reeves’ hide and rupturing his spleen in a huge wipe-out, but some could argue that such a bone-shattering event was merely a learning curve on the vistastrewn road that Reeves called life. “I don’t go as fast as I used to,” he says. “I don’t have a sense of fear; it’s just that I’ve had enough accidents, a ruptured spleen, a lot of scraped skin, that I don’t really feel the need to test the limits as much. I also don’t use riding a motorcycle as a way of getting rid of anger or frustration the way I used to. When I was younger, I used to get out on the road with the
bike and just go as fast as I could and basically let it all out on the road. But after enough wipe-outs, you begin to think that that’s not a really good frame of mind to be in when you’re riding a motorcycle at high speed.” In moments like this, it’s plain to see why people see Reeves as a headstrong lone ranger making his way across the world with an unbending dedication to doing things his own way. He may seek to deny it, but with his shaggy dark locks, action-hero pedigree, and boundless captivation with Eastern mysticism, Reeves is arguably the closest thing Hollywood had to a warrior monk – and choice wisdom certainly seems to mean more coming from him than many other media-polished stars. “I have lots of fears,” he says. “Perhaps the fear of death is the biggest one that gets into my head. When you turn 50, it’s time to maybe start thinking about it so you’re ready. I’d like to get to a place of peace with myself, without regrets.” John Wick: Chapter 3 – Parabellum opens in cinemas on May 16.
Wick sweat Unlike other modern-day movie action heroes, Keanu Reeves’ workout for the John Wick franchise is less inclined towards mass-building and a bristling display of silver-screen worthy musculature. Instead, the following workouts helped improve Reeves’ control over his entire body – or his proprioception. This is the ability to perform complex tasks without having to look at where your limbs are going, allowing him to take on the stunts and intense fight choreography of films like John Wick with relative ease. “Keanu’s body was put through the wringer,” says his trainer Patrick Murphy. “I had to implement the safest, most effective program possible.” During Reeves’ training, Murphy made heavy use of bands, which “can be easier on the joints” than free weights. “I also like the negative resistance they present,” Murphy explains. SET 1 These exercises make for an invigorating full-body workout that targets a number of specific muscle groups. They’re mainly isometric exercises, meaning they’re working your muscles without either extending or contracting them – exercises like the plank are isometric, for example. n Isometric lunge with
band front raise n Alternating reverse
SET 2 Hard to believe though it is, Reeves is now well into his fifties. Using a band to increase resistance, as per trainer Murphy’s advice, these exercises improve proprioception without putting too much stress on Reeves’ joints. n Standing leg swing n Single-leg balance
SET 3 Again, these exercises eschew stress on the joints while still aiming to improve muscle mass, manoeuvrability and overall strength. n Dumbbell floor press n Isometric squat
cable high rows n Leg press n Single-leg pistol
squat hop
body lever n Modified ice skater n Reverse lunge knee hop-up
lunge with band row n Step forward and
press punch with band n Pallof press
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Wise up: we answer your health, nutrition and fitness questions.
Ask Men’s Fitness Are berries really that “super”?
JUICY NEWS Resveratrol – found in berries – might help prevent damage to blood vessels, as well as lower your LDL, or bad, cholesterol levels.
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Very much so. For years, we’ve been told that antioxidantrich foods like berries are vital to health. But fans of HIIT might want to take note: a study from the University of Copenhagen in Denmark found that a daily dose of 250mg of resveratrol, found in berries, nuts and red wine, reduced the benefits of high-intensity exercise. Researchers concluded that a degree of exericse-induced oxidative stress – an imbalance between antioxidants and free radicals – may be good for the body. Don’t freak out, though: a 250mg dose is much more than you’d find in a typical diet, so a handful of berries, which contain less resveratrol than a glass of wine (one standard glass contains around 1.5mg) won’t mess up your training goals. Phew.
ASK MF NUTRITION
IS BREAD BAD FOR YOU? ■ “Many people think bread has little going for it in terms of its nutritional value, but this is inaccurate,” says registered dietitian Juliette Kellow. “A standard slice of bread is low in fat and saturated fats. Wholemeal varieties are also high in fibre, making it a great fit for a healthy diet.” Bread also provides a range of B vitamins, which keep your nervous system functioning, as well as iron and calcium – two slices of white bread supply 16 percent of your daily needs for calcium, a nutrient that’s needed for healthy bones and teeth. The average loaf is also not the sugar trap many of us tend to think it is. In fact, an average loaf has just a quarter to half a teaspoon of sugar per slice – that’s very little when compared to many other snacks and on-the-go options.
IS COCONUT WATER THE BEST HYDRATER? A 2007 Malaysian A study on a group of cyclists in a lab found there was no difference between the rehydrating potential of coconut water, sodium-enriched coconut water, water and sports drinks. In another 2012 US study, cyclists were given four different drinks, including coconut water, before exercise, and their performance was measured. Results showed there was no difference in rehydration or performance in the subsequent exercise that they performed. Another 2017 UK study gave a group of 10 cyclists in the lab different types of drinks – water and coconut water – and measured various parameters of their hydration, heart rate and performance as they did a short cycling time trial. There was no difference in hydration or performance. We say: drink water and save your money.
IS MILK GOOD FOR YOU? ■ Unless you’re lactose intolerant, yes. Milk is a great source of protein and calcium and plays an important role in bone health. For your body to get the same amount of calcium as that obtained from a glass of milk, you’d have to eat 63 Brussels sprouts, 11 servings of spinach or four servings of broccoli. The protein found in dairy can also make you feel fuller for longer, while the 72
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IS PASTA GOOD OR BAD?
calcium may help to reduce the amount of fat that’s absorbed in your gut. Milk also provides nutrients such as iodine, phosphorus, potassium and vitamins B2, B1 and B12, which are beneficial – after a workout in particular. Research suggests that milk provides benefits in muscle recovery and hydration following training. Recent studies have also found that, despite its saturated fat content, milk and dairy foods have shown no significant association in increasing the risk of developing heart disease or type 2 diabetes.
“Pasta has a low glycaemic P index, which means that the carbohydrate is slowly released,” says dietitian Chloe Hall. “This keeps blood sugar levels steady, and there’s evidence this may help with appetite control.” Pasta is also a rich source of complex carbs and functions as fuel for exercise. Wholegrain pastas also provide fibre, which is important for a healthy digestive system. People often attribute weight gain to pasta, but it’s usually the large portion sizes or the creamy sauces we add that are to blame, says Hall. “Pasta in itself is not that filling,” she says. “Pair it with a protein source such as prawns or pulses, and lots of vegies for a balanced meal.”
WHAT ABOUT CHEESE? ■ Ah, cheese. So good to eat. And it’s really not as bad for you as you might think. “Cheese is a great source of protein and calcium, and it’s low in lactose, so it’s an ideal source of calcium for those who are struggling to digest lactose – for example, if they have transient lactose intolerance,” explains dietitian Aisling Pigott. The fact that cheese is laden with calcium won’t be news to many, but you might not know just how loaded with protein certain types are. Parmesan contains 32 grams per 100 grams, edam has 27 grams and cheddar has 25 grams.
Of course, there are downsides. Sorry. “Cheese is high in fat, particularly saturated fat,” says Pigott. “It’s energydense and easy to overeat.” Well, duh. It’s also a good idea to check that the salt content of your chosen cheese isn’t pushing you past the recommended daily intake. The saltiest include haloumi, edam and imported blue cheeses.
HOW BAD IS PROCESSED MEAT FOR YOU – REALLY? ■ Yes, processed meat has been associated with an increased risk of various cancers, including bowel and stomach cancer, but the risk is relatively small. A 50 gram increase
“Cheese is a great source of protein and calcium, and it’s low in lactose.”
IS DARK CHOCOLATE A HEALTH FOOD?
The most common benefit claimed of the cocoa in dark chocolate is that it’s good for the heart. Pump it up “The beneficial flavonols and other compounds [in cocoa] are linked with positive cardiovascular benefits on blood pressure, cholesterol and the risk of developing cardiovascular disease,”
says dietitian Aisling Pigott. Flavonols may also boost blood flow to the brain, keep your arteries elastic and reduce inflammation in the body. Pros and cons “There are many wellconducted small studies which seem to back up these claims. However, further research is needed to detail exactly
in daily processed meat consumption, according to a 2011 meta-analysis, bumps up your chances of cancer from about five in 1000 to almost six – a risk you might be able to live with, or offset by eating more vegetables. But be warned: “Apart from the polycyclic aromatic hydrocarbons that can form during meat processing, the big problem with processed meats is that excess sugar, salt and fat such as artificial trans fats – the worst type of fat
how much of these benefits cocoa provides.” This is good news, but perhaps the key question is whether the benefits of dark chocolate can also be obtained from foods that don’t also contain so much fat and sugar. The answer, as with so many other questions regarding a healthy diet, is yes, of course – fruit and vegetables.
for your health – are often added to processed meat in order to improve to the taste or texture and increase shelf life,” says nutritionist James Rutherford. “This tends to make them very caloriedense... and very easy to overeat.” So, what’s the bottom line here? Eating a 75g serving – that’s a few slices of delicious bacon – occasionally will provide no major risk to your health, but a persistent high intake of salami sandwiches certainly could.
The truth hurts.. kind of “Cocoa is rich in zinc, magnesium and potassium – all important minerals for health,” says Pigott. “But you can get the same flavonols and minerals from many fruits and vegetables.” This doesn’t mean you should have to give up dark choc altogether. A 20 gram serve a day is totally fine.
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“Lighter weights will not help you tone better than heavy weights.”
HOW CAN I INCREASE MUSCLE TONE? People who are looking to tone P rather than bulk up their muscles commonly do high reps with lighter weights. But avoiding heavy weights could be counterproductive. “While there is some truth to the idea that lifting lighter weights for more reps does a better job of increasing muscular endurance, lighter weights will not help you tone better than heavy weights,” says personal trainer Jamie Lloyd. “Lifting heavier weights builds muscle strength – and yes, size – thereby helping to increase your metabolism and burn fat. Adding a little bit more muscle to your body and decreasing your fat makes you look leaner, not bigger. So lifting heavier weights with fewer reps and working until you’re fatigued is more effective at toning muscles than lifting lighter weights. Not to mention that it’s more efficient, too.”
I like big bells.
WHAT ARE THE BENEFITS OF USING A FOAM ROLLER?
ARE CRUNCHES GOOD FOR BUILDING A SIX-PACK?
■ The agony of rolling can feel like torture, but it really does work. Applying pressure to trigger points, or knots, in your muscles boosts blood flow and helps them recover their elasticity quickly. Just two minutes of self-myofascial release increases your muscles’ range of motion by 10 percent, according to a study published in the
■ When looking to attain an Adonis-like set of abs, many people still turn to the age-old method of busting out as many crunches/ sit-ups as possible. But while both will indeed work your abs, neither is close to being the best way to do so. The classic crunch involves lifting your shoulders and head up off the floor, which doesn’t enlist all of your core muscles – your lower abs in particular are uninvolved. The sit-up, which involves lifting your entire torso up off the ground, does recruit more midsection muscles, but in doing
JournalofStrengthand ConditioningResearch. In addition, while giving yourself a massage might sound immeasurably less fun than lying down and letting a pro do it, the self-control offered by foam rolling allows you to control your recovery by applying the pressure to the precise locations that hurt the most.
WHAT’S WITH POLYMETRIC TRAINING? 74
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Including body-weight plyometric moves – such as box jumps or clap push-ups – in your training is a highly effective way to increase both muscular size and power output, according to a study published in the Journal of Strength and Conditioning Research . And the best bit (apart from not needing any kit) is that subjects
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who did plyometrics once or twice a week increased their 20m sprint time and maximal strength more than those who did four sessions. Power up with plyo But that’s not where the benefits end. The finding of a new study that suggests integrating balance drills with plyo exercises, such as jump
so increases the risk of injuring your spine through the repeated movement of curling up and down. For a truly effective core session, you should be using big compound lifts and hitting your abs from as many angles as possible.
WHAT THE HELL IS FARTLEK? ■ Fartlek means “speed play” in Swedish. It’s a loose term that generally applies to a continuous run where you change your pace to include some high-speed sections. This can be done in a very free manner where you run
squats or vertical jumps, results in a “significant and substantial” improvement in muscle strength, power and speed. In the study, in the Journal of Sports Science and Medicine, subjects followed a balance and plyometric training program, exercising on an unstable surface along with a series of jumping and hopping exercises. After eight
a bit faster whenever the mood strikes, or in more structured fashion where you hit certain distances. There are many reasons to try Fartlek: it’s a great way to avoid boredom, especially if you have one route you run regularly. Regular Fartlek sessions will also make you a better runner, because the faster efforts will improve your speed endurance. And if your primary aim with running is to lose weight, then Fartlek is for you, too, because interval runs that spike the heart rate will burn more calories than steadypaced runs.
weeks, performance in key athletic tests – including sprints and vertical jumps – improved by an average of 30 percent. A sporting chance Plyometrics also improves agility and coordination, making it ideal for any sport where you need to change direction quickly, jump high or be fast out of the starting blocks.
WHAT IS VO2 MAX?
CAN YOU BUILD MUSCLE WITH BODY-WEIGHT EXERCISES? Body-weight moves can B reduce risk of injury, are a perfect way to warm up and can improve your ability to go heavier when hitting the weights – plus you can do them anywhere. These moves are especially beneficial to beginners, whose own weight is a sufficient stimulus to boost muscular size and strength. “For muscle growth, you need to perform three sets of eight to 10 reps at a weight that is 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 injury-proof more advanced trainers. Because they’re compound moves that involve more than one joint movement, these exercises recruit all your small, stabilising muscles.
■ “VO2 max, or maximal oxygen uptake, is the greatest amount of oxygen that can be used by the entire body,” says strength and conditioning coach James Phillips. “The capacity to use oxygen is related primarily to the ability of the heart and lungs to transport oxygen and the ability of the body tissues to use it. VO2 max is measured in millilitres of oxygen per kilogram of mass per minute.” Memorise that and impress everyone at your next party, and then when they ask for a simpler explanation, say something like this: “It is a measure of aerobic fitness related to a person’s ability to sustain long periods of moderate to highintensity physical activity with large muscle groups,” says Phillips. “It’s one of the most fundamental human physiology measures, with an impact on health, wellbeing and performance.”
HOW MANY CALORIES DOES RUNNING BURN? ■ About 62 calories per kilometre . Unfortunately, this answer is an average. Calorie burn during exercise is based on a whole range of factors. For running, your weight and height are key, which is one reason fitness trackers ask for that info. Then you have to consider things like the pace you’re running at, the incline and terrain you’re on and the weather you’re in. Heavier people burn more calories, and running faster up a muddy hill burns more than jogging along a flat road with the wind behind you. Your heart rate is a reliable indication of how hard you’re working and the calories you’re burning, so you get better estimates of calorie burn from trackers that have a heart rate monitor built-in. M AY 2 0 1 9
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WILL FRUIT MAKE ME FAT? ■ Not unless you’re already eating badly. “It’s really just a poor interpretation of the chemistry to say you shouldn’t eat fruit for fat loss,” says Luke Leaman, a body composition specialist. “It’s not true, and it can have negative health effects, since most people could use more fruit in their diet. When you look at how much fructose there actually is in fruit, it’s not that big a deal – especially when you’re training.” The first thing to understand is that glucose, the most common type of sugar, and fructose, the kind that’s specifically found in fruit, are processed differently. In simple terms, glucose is metabolised in both the muscles and liver, but fructose is entirely metabolised in the liver. When you eat too much fructose, the liver can’t process it fast enough and instead starts to store it as fat – and also suppresses the hunger-regulating hormone ghrelin, increasing your appetite. But the key part of this is “too much”. “This is mainly a problem with people who are overeating, or with eating a huge amount of fruit at one time,” says Leaman. “If you’re in a calorie deficit anyway, then any fruit you eat is going to go to energy, any left will carry over into your glycogen stores, and that’s it.” 76
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IS HIIT THE BEST WAY TO LOSE WEIGHT? A recent analysis in A the British Journal of Sports Medicine found that HIIT results in a slightly greater fat mass reduction than moderate continuous exercise, but that was because it’s a more efficient way of burning fat since HIIT sessions are typically shorter. However, some HIIT routines might not be as effective as others. Plus, the risk of injury from HIIT is higher than moderate training, and you’ll need more rest days between sessions. To burn fat, you only need to be working at 60 percent of your max heart rate. Moderate activity will get you in the 55 to 70 percent range, while HIIT will see you working at around 80 percent. HIIT promotes many other benefits such as increasing VO2 max, but you’ll burn fat regardless so long as you’re hitting the right heart rate zones. M AY 2 0 1 9
WHAT’S THE BEST WAY TO REDUCE MY CALORIE INTAKE?
DO FAT-BURNING PRODUCTS WORK? ■ Studies have shown that fat burners can have a beneficial effect when taken sensibly and in conjunction with a healthy diet. “At best, fat burners are an expensive combination of caffeine, green tea and other ingredients designed to raise the metabolism or mobilise fat,” says personal trainer Sean Lerwill. “At worst, you may be taking something detrimental to your health.” Many people take a fat burner as an excuse to skip the gym, in the mistaken belief that it will do the job instead of exercise. But even if your fat burner does mobilise fat, you still need to exercise to burn it off or it will just continue to be stored. Fat burners also raise cortisol – a stress hormone – so if you suffer from anxiety, you should check with your doctor first.
WHAT IS A HEALTHY BODY FAT PERCENTAGE? ■ It all depends, with height, gender and genetics all playing a part. The below table from the American Council on Exercise is
The quickest and easiest way of reducing calorie intake is to T drink more water. A study of more than 18,000 adults in the Journal of Human Nutrition and Dietetics found that increasing daily water consumption by just 1 percent resulted in the intake of 70 fewer calories, while drinking three extra glasses lowered calorie intake by 205. Decreased sugar consumption was a main reason for the calorie reduction, according to the study. Added sugar can creep into all kinds of foods that you might not expect to be full of the sweet stuff, like condiments and shopbought sauces. “Opting for foods without added sugar is a must,” says trainer Jonny Mills. “Sugar spikes your blood glucose and if you don’t burn it off it’ll be stored as fat.”
a solid reference point. However, it doesn’t take age into account, (your percentage goes up as you age). Ultimately, you shouldn’t just rely on your body fat percentage to gauge your health. Combine them with your body mass index and waist-to-height ratio to get a handle on whether you’re a healthy weight. Men
Women
• Essential Fat
2%-5%
10%-13%
• Athletes
6%-13%
14%-20%
• Fitness
14%-17%
21%-24%
• Average
18%-24%
25%-31%
• Obese
25%+
32%+
INTERMITTENT FASTING: DOES IT WORK?
Intermittent fasting is an eating pattern where you switch between periods of eating and fasting. There are a few different methods of intermittent fasting, and these are among the most common: The 5:2 diet Eat a normal diet on five days of the week and fast on the other two days.
Bit saucy Beware the hidden sugar in store-bought condiments.
DO ANY FOODS HELP WITH FAT LOSS? ■ A medium-sized apple provides around 5g of dietary fibre, which aids digestion and promotes fat loss. And a US study found that people who eat an apple 15 minutes before lunch consumed an average of 187 calories fewer than those who don’t. Eggs are full of quality protein and fats that promote fullness, plus they’re also high in biotin, a vitamin that helps the body process, move and burn fat more efficiently. Stick to boiled, poached or scrambled rather
During fasting days, you significantly reduce the number of calories you eat to around 500 or 600 calories. Alternate day fasting Rather than fasting for only two days a week, you fast every other day. Time-restricted fasting Set a timeframe each day where you allow yourself
so they don’t cause a surge in blood sugar levels that can make you crave snacks. Top your oats with yoghurt: in an analysis of studies examining yoghurt consumption and body composition, more than half the research found a positive link between eating yoghurt and lower body-fat levels.
than fried. Sprinkle some black pepper on your eggs, too – a substance called piperine in pepper blocks the formation of new fat cells. Bonus: it also increases the bioavailability of other nutrients, effectively making the rest of your meal more nutritious. Oats are high in soluble fibre and – unlike most other grains – protein, meaning that they help keep you feeling fuller for longer. They’re also low GI,
to eat. For example, fast for 16 hours a day, and eat normally during the other eight. There is some evidence that suggests intermittent fasting helps with weight loss. In order to lose weight, you need to experience a shortage of energy and intermittent fasting strategies should result
The right nutrientdense foods can help you lose fat in the long term.
in your overall energy intake being reduced by the end of a given week. But, although it may help you lose weight, especially in the short term, there’s no evidence to suggest that this type of diet is any more effective than simply reducing how many calories you have each day.
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Too much “bad” cholesterol can clog your arteries and increase your risk of stroke.
HOW CAN I AVOID A HANGOVER? ■ Before you hit the booze, have a bowl of vegie soup and a multivitamin. The soup will line your stomach and provide you with the antioxidants needed to protect your cells, while the multivitamin prepares the body for the depletion of nutrients caused by frequent urination. Before bed, have a glass of milk. This will hydrate you without making you wee through the night. Milk also contains tryptophan, which turns into serotonin, helping you get a good
WHAT’S THE DIFFERENCE BETWEEN HDL AND LDL CHOLESTEROL? Think green LDL and HDL are the carriers of Avocados’ cholesterol, and they have two healthy fats L boost HDL and different functions. LDL carries lower LDL. it into the arteries, but the problem is that it deposits it there. Over time, this hard deposit – often called cholesterol plaque – can potentially clog up the arteries and make them less flexible. Also, if a clot forms and releases then it can block the narrower parts of the artery, and that’s when you’d get either a heart attack or a stroke. That’s the problem with LDL. The more you have, then the greater the chance of developing heart disease. HDL is known as “good” because it kind of does the opposite of LDL. It takes cholesterol away from the arteries and back to the liver, where it’s broken down and then we get rid of it.
night’s sleep. In the morning, eat eggs and Vegemite on toast. Cysteine, an amino acid found in eggs, breaks down the hangovercausing toxins that pummel your liver, while Vegemite will replenish B vitamins and give you an energy boost.
HOW CAN I ACHIEVE “MINDFULNESS”?
■ The physical practice can build strength and flexibility, aiding the body in day-today activities and helping to reduce risk of injuries, says Annie Clarke, Lululemon yoga ambassador. “While your first class may leave you feeling stiff as new movement patterns test muscles that you might not normally use, you will feel the positive impact quickly. The same goes for your mind. While it can be hard to switch off at first, the eventual calming of the mind can be pretty powerful.”
There’s no right or wrong way to do this practice. Try this basic breath awareness meditation once or twice a day for two weeks, and see what kind of difference it makes to your life. Step 1 Pick a comfortable, quiet place where you won’t be disturbed.
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HOW CAN I AVOID BURNOUT?
WHAT ARE THE BENEFITS OF YOGA?
Step 2 Sit on a chair or on a cushion on the floor with your spine upright. If you use a chair, make sure your feet are touching the ground. Close your eyes or maintain a soft, unfocused gaze. Step 3 Focus on your breathing. Try to
■ Listen to your body and make sure you rest up when your body says you need to. And when you feel tired, try to get an early night. It’s simple advice but something many of us ignore. One good night’s rest can revitalise you physically and mentally, especially at the end of the working week. And don’t be afraid to ditch your smartphone entirely at times. No matter how resolved you are to take a break from the internet, if you have your smartphone with
maintain an open and curious attitude. Pay attention to where your breath goes when it enters and leaves your body. Step 4 Don’t try to force or change your breath in any way. It may change naturally as you observe it – just go with the flow.
you, the temptation to briefly check your work emails is likely to be too much. Finally, don’t look for short-term fixes. Both your mental and physical fitness should be long-term projects, with a focus on staying healthy and happy for many years to come. Rather than going in all guns blazing on a sevenday fitness blast that leaves you physically broken and mentally knackered, view your training within the context of how it will help you maintain good health for decades.
Step 5 If your mind wanders, note what it’s doing, then gently bring it back to your breath. Step 6 Continue observing your breath for eight to 10 minutes. At the end of the session, notice how your mind and body feel, then slowly come back to the room.
WHAT IS A HEALTHY RESTING HEART RATE?
HOW CAN I AVOID GETTING “RUNNER’S KNEE”? “The best advice I can give is to take your T knees seriously,” says Ian McDermott, an orthopaedic surgeon. “If you have any concerns about symptoms linked to running, start by ensuring that you’ve got the most appropriate running shoes. This means seeing someone with specific expertise in assessing foot posture and providing proper supportive footwear that suits your needs. “Going hand in hand with this is getting a full and detailed biomechanical assessment with gait analysis, from a qualified physiotherapist or biomechanist.” Once you’ve got the right shoes, it’s time to focus on your training. “If you’re training for an event, then you should give yourself plenty of preparation time,” says McDermott, “so that you can slowly and gradually ramp up your distances without unduly overloading your knees with too much too fast.”
■ Many fitness trackers now offer 24/7 heart rate monitoring in addition to showing how your heart rate changes during exercise. The monitoring lets the device work out your resting heart rate, which is a good indication of your overall cardio fitness. You might already have some idea that bringing your resting heart rate down is an indication that you’re getting fitter over time, but the range for a healthy resting heart rate is pretty large. “The normal resting heart rate for adults can range from 60 to 100 beats per minute,” says GP Dr Yassir Javaid. “Many fit people can have a normal resting heart rate of below 60.” The reason for the big range is that your heart rate is dependent on your individual level of fitness and your age. Your heart rate can also fluctuate throughout the day, depending on what you’re doing and your stress levels, and it also tends to be lower when you’re asleep. “If you’re experiencing a high resting heart rate – consistently above 100 beats per minute – then you should seek medical advice,” says Dr Javaid.
WHAT’S VISCERAL FAT? ■ You can be skinny on the outside (at least your arms and legs), but fat on the inside. Visceral fat is the type that builds up around your organs and often results in a pot belly. It’s linked with heart disease, cancer and type 2 diabetes. Check your waist-to-height ratio to see if you’re at risk. Grab a piece of string and use it to measure your height, then halve it. If it doesn’t fit around your waist your ratio is over 0.5 and you’re at an increased risk of health problems. Solution? Get exercising – visceral fat is the first type to go when you start working out.
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Depression can make it hard to get out of bed, let alone head to the gym for a strenuous session. But it’s well known that exercise helps to beat the blues. Here’s how to keep your training on track when the Black Dog is nipping at your heels. By Dom Cadden
The avalanche of studies, expert opinions and health guidelines leave little doubt: exercise helps lift your mood and reduces the symptoms of depression. Great stuff, but the catch here is that if you’re struggling with the crappy mood, wimp-out energy and lack of enthusiasm that are depression’s calling cards, then training is probably the last thing you feel like doing. On top of that, these studies and guidelines are usually focused on people who do little to no regular exercise, so doing anything at all makes a difference for them. But what’s the deal for those of us who already try to exercise regularly or train for a sport, but for whom the Black Dog has gnawed away at those best intentions to exercise? Depression can be like going along a potholed road in the dark – you spend some time on the level then, without warning, you clank down into a pit of despair and you’re thrown off course. Some days will be better than others. But on bad days, typical depressive symptoms take over. You’ve barely slept, you’ve got the focus of a goldfish and you have a hard time motivating yourself to do anything at all. You feel lethargic, your head’s fuzzy and maybe your confidence is shot, too. How can you keep on the straight and narrow towards your training goals?
G
Frequency beats exercise type “The research does not favour one exercise modality over another for managing depressive symptoms,” says Oscar Lederman, an exercise physiologist at Sydney’s Prince of Wales Hospital who’s researching the role of exercise in the treatment of mental illness. “However, the evidence suggests that those achieving the recommended physical activity guidelines (150 minutes of moderate to vigorous physical activity per week) will experience the greatest benefits.” A groundbreaking study published in JAMA Psychiatry in January this year turned it up a notch, suggesting that people prone to depression should treat exercise like a medication. That is, you don’t just do it a few days a week or whenever you feel like it, you do it on a daily basis. This works even if the dose varies – some days will be low intensity and more relaxed, other days you’ll hit it hard. For this study, researchers at Massachusetts General Hospital, US, used a “data science hack” examining the
genetic and health information for over 600,000 adults to prove that the ideal amount of exercise to prevent or ease depressive symptoms started at about 15 minutes of vigorous activity (eg, running) each day, or lighter activity for an hour a day. The problem many of us have is that we often take an “all or nothing” approach to our training. “Rest days” truly become do-nothing-at-all days, sometimes because we’ve trained ourselves to the point of exhaustion, or because we think if we can’t go hard, we shouldn’t bother training at all. Instead, think about varying the intensity of your training. A day off training might mean that “rest” is a yoga session, a brisk walk, some easy cycling or maybe a quick swim. “Positive reinforcement helps,” Lederman says. “I like to remind people that something is better than nothing, and something more is better than something.”
Make sure it’s what you enjoy Let’s bite into some cold, hard truth: if you’re training for a sport or some other really specific purpose, you can’t always just do what you want – you have to do what you need. But in the big picture, are you doing something you enjoy? Perhaps your idea of getting into shape was to hit up a trainer, who told you that you should have a goal, and that goal should be a half-marathon – and it turns out you hate running. Maybe your mate dragged you along to the gym to do weights, but six weeks in you despise those evil bollocks of metal as much you did on day one. In both cases, all the best-designed training programs in the world won’t help ease depression symptoms. “This is something I’ve noticed in clinical practice, but it’s also supported by the research – people are more likely to maintain physical activity long term when the motivation to exercise comes from within themselves,” Lederman says. Depressive symptoms are often associated with a sense of aimlessness and low self-esteem. So, while having goals helps give you a purpose and positive reinforcement when they’re achieved, if you’re aiming too high and striking out too often, it might feel like your goals are bullying you into a dark corner where you’re left to wonder why you even bother. M AY 2 0 1 9
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Instead, try setting small, frequent and achievable goals. If you make your first target something simple, like trying to exercise a few days a week for the good of your mental health, then that’s simply a matter of sticking to a training schedule. It’s something you can control. Knock that off and you’ll be on your way to your other training goals.
Plan for the dark days
Beat the bad days n A study published in The Lancet Psychiatry analysed data on over 1.2 million adults in the US and looked at the numbers of days a month where people self-reported bad mental health and how that related to the amount of exercise they did. The study found that people who exercised regularly had 1.4 fewer poor mental health days a month than those who didn’t,
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averaging two bad days a month compared to 3.4. The effect was more pronounced in people who had previously been diagnosed with depression. In that group, people who exercised had seven days of poor mental health a month compared to 11 days for those who didn’t exercise at all. All types of exercise were found to have a benefit, but the biggest effect was
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found from popular team sports, cycling, and aerobic or gym activities. The ideal amount of exercise was found to be from three to five 45-minute sessions a week, but more exercise was not always found to be better for your mental health. Exercising on more than 23 days a month and in sessions lasting 90 minutes or more were actually associated with worse mental health.
On those days when nothing seems to lift your mood and there’s lead in your shoes, acknowledge that it’s going to be harder for you to exercise than on your good days. Again, the problem for many people is that they trap themselves with the “all or nothing” approach. That is, if they think they won’t be able to train to the standard that they expect of themselves, they don’t train at all. I mean, what’s the point – right? On days like these, try a TED session – train everything differently. This also works well after illness or injury. Note that it’s not about bludging. In fact, a good TED session is often still regimented and can be as tough as you want it to be. The main point of TED days is to take the pressure off by doing something for which you have no or little comparative basis so you can’t judge yourself. For example, you could focus on doing some timed intervals instead of the amount of weight you lift or the total distance that you run. “I really like the TED method, as it touches on the idea of adapting programs to how someone is feeling on the day,” Lederman says. “Depression is not one constant state, and symptoms can fluctuate from day to day. Allowing some flexibility in your training program prevents perceived ‘failure’ and helps maintain a routine.” You might even do the same exercises in your scheduled routine, but with some small variations that mean you have no idea what you can or should do. Let’s say you usually do squats for sets of eight; you might instead do dumbbell jump squats for as many reps as you can in 30 seconds. You could run or cycle your usual route, but do it differently. For example, cut down to 70 percent of the usual distance and go as fast as you can for one minute, then go easy for four minutes. On days when you’re really dragging yourself, go to town on the “different” part of TED. Instead of squats, crank up the levels on a stationary cycle and go hard for 45 seconds, then easy for two minutes. Go for a run at a different location without knowing the distance – run on different terrain, like a beach or a bush track. Or forget the run and go shoot some hoops. There’s no right answer to what makes the right activity on these days, it’s whatever works for you. “In my practice, I know some people who, when presenting quite depressed, will really benefit from exercises that are cognitively challenging or test their coordination and balance,” Lederman says. “For them, it may offer a distraction from their negative thoughts and emotions. For others, these activities may be too difficult to process.”
Lone wolf or run with the pack? You’ll often hear that people prone to depression should exercise with a group or do a team sport so that activity becomes “socially stimulating”. While this works for many people, it’s not for everyone. “Whether I encourage group activity or training alone is completely dependent on the individual,” Lederman says. “For example, people experiencing depression may experience anxiety or have a low self-esteem, in which
“I like to remind people that something is better than nothing, and something more is better than something.”
case the idea of group-based exercise may be a deterrent.” So rather than talk about training with other people in a group or not, put it this way: try to avoid isolation. When I was powerlifting, I usually trained alone and with no coaching until final prep before competitions. However, it helped a lot that I trained at a club where the staff and other powerlifters and gym rats knew me by name. I knew that they looked out for me, and they knew if I was missing training. Later, when I switched to ultramarathon running, I knew that for me, it was better to be out training in the wilderness or somewhere like a beach where I would get a fix of strong sunlight (it helps keep up levels of the mood-lifting hormone serotonin), see people and be stimulated. So even if I didn’t feel like interacting much with people, it helped that I was still interacting with the world. Training alone in a garage or at a 24-hour gym where no-one cares if you live or die (just don’t make eye contact!) doesn’t match up, and using cardio machines at home or running around a deserted industrial estate on your own is a dead-set mood and motivation killer. If you think training alone is better for you, it’s still good to be accountable to someone. They don’t have to be a coach or personal trainer or even someone who understands your activity. The important thing is that they understand your motives for your training and how important it is for you to do it – both for your goals and your general wellbeing. An app alone can’t handle this. You need that support network (even one person) who can give you an outsider’s perspective instead of just having the voices in your head messing with you.
Manage fatigue The symptoms of depression can both cause and be exacerbated by poor sleep. At the same time, moderate to high-intensity exercise can help you sleep better, but it also tends to make you need more sleep. So it’s a weird vicious circle that somehow also has a chicken and an egg chucked in at the same time. America’s National Sleep Foundation warns that even small levels of sleep deprivation over time gnaw down your happiness and affect your mood and mental health. You can be less
enthusiastic and more irritable, and people with clinical depression who are sleep-deprived can see a flare-up of symptoms, such as feeling persistently sad or empty. Allow for extra sleep after your harder training sessions and aim to catch up on lost kip as soon as you can. Make an effort to improve the quality and consistency of your sleep just as much as you try to improve your nutrition and training. Follow the standard health practitioner guidelines for improving sleep quality, such as a “wind down” routine that reduces exposure to noise, lights, arguments, Facebook trolls and other strong stimulation a couple hours before sleep. Avoid caffeine in the eight hours before bed, and wake up at the same time every day. Finally, remember that exercise itself is a self-management aid for depression, not a cure-all. If your depression is being treated by a health professional, keep him or her in the loop and don’t change or stop any existing treatment or medication without their advice. Thanks to Exercise and Sports Science Australia for their assistance with this article.
Ask for help n Depression is an illness like any other, and is nothing to be ashamed of. According to beyondblue, one in eight Australian men will experience depression in their lifetime. If you are experiencing symptoms of depression, the first step you should take is to ask for help. Talk to a trusted friend or family member. And speak to your GP. There are a variety of treatment options available that can help you. There are also a number of services available that can offer advice, support and information about depression:
l Lifeline – 13 11 14 l Suicide Call Back Service – 1300 659 467 l Men’s Line – 1300 78 99 78; mensline.org.au l RUOK? – ruok.org.au l Movember Foundation – au.movember.com l beyondblue – beyondblue.org.au
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Eat for Identify your goal, then stock up on the foods that will help you hit your target.
Most of us think of food either as something to fill that growling hole in our bellies or as a vehicle to get the right balance of macronutrients into our day. But food can do so much more than just leaving you feeling satisfied at the end of a good meal or allowing you to tick your protein, fat and carb boxes on your meal plan. The right foods can help to maintain the strength of your bones, stop you from falling prey to seasonal colds and flu and even improve your memory. Get this grub in your gob today.
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2019 MEN’S FITNESS
BEST FOODS
BEST FOODS FOR A MOOD BOOST
Eggs
Provide tryptophan, an amino acid that the body converts into the feelgood chemical serotonin. They also provide a healthy dose of vitamin B, which boosts energy levels. Sweet potatoes
Beef
Brazil nuts
Oats
Packed with vitamin B6, which has been found to improve low moods and alleviate fatigue, plus they’re a great source of immunity-boosting vitamin A.
Provides plenty of iron, a mineral that can help to reduce tiredness and fatigue. It also provides high levels of zinc.
Contain very high levels of selenium, a mineral that has been linked to improved mood. They’re also packed with muscle-building protein.
High in alkaloids and flavonoids that boost the feelgood effects of the B vitamins in your diet.
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l Fit food for blokes Best food for protein power Almonds n Contain21g proteinper100g. They’realsohighin monunsaturated fats,whichcanhelp tolowerlow-density lipoprotein(LDLor “bad”)cholesterol andreducetherisk ofheartdisease.
Boiled eggs n Contain12.5g proteinper100g. Eggsarealsoan excellentsource ofcholine,which canhelptoreduce inflammationin thebody.
Greek yoghurt n Contains7.5g proteinper100g. Aswellasprotein, it’spackedwiththe healthybacteria acidophilusand lactobacteria,which canhelptoimprove intestinalhealth.
Cottage cheese n Contains12.5g proteinper100g.In addition,itprovides plentyofcalcium, whichhelpstobuild strongbones.
BEST FOODS FOR STRONG BONES
Strawberries
Peanut butter
Rich in vitamin C, which is vital for the production of the bone matrix collagen.
n Contains25g proteinper100g. Italsocontains highlevelsof heart-healthy poly-unsaturated fatsandvitamin B3,whichhelps boosthigh-density lipoprotein(HDLor “good”)cholesterol.
plus Mackerel High in vitamin D, which promotes the absorption of calcium from the small intestine, allowing your body to maintain and build stronger bones.
Milk Contains high levels of calcium, which helps to build strong bones.
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Onions An excellent source of boron, a mineral that plays an active role in the metabolism of calcium and bone development.
Kale Packed with vitamin K, which plays a vital role in calcium absorption.
Walnuts Rich in alpha linolenic acid, an omega-3 fatty acid that decreases the rate of bone breakdown and keeps bone formation constant.
GET BIG Top foods to bulk up Salmon A great source of protein (21g per 100g serve), plus the omega-3 fats will help protect your joints from all that lifting. Chicken thighs A nice change from chicken breast with a better taste, plus more calories to help fuel your efforts at the gym. Quinoa Contains all the essential amino acids your muscles need, plus it also contains zinc, to help rev up your testosterone levels.
Olive oil This contains polyphenols, which can help to reduce the oxidative stress caused by heavy training sessions. Nuts Good things come in small packages. Nuts don’t just contain protein, they also contain fat, which means you get more calories to help you gain mass faster.
THE BIG PICTURE: WHEN TRYING TO BULK UP, DON’T JUST THINK PROTEIN.
l Fit food for blokes Best foods for improving memory Apples n Inagovernment studyintheUS, subjectswho consumedthe highestlevelsof themineralboron –foundinapples –performedupto 10percentbetteron memoryteststhan thosewhoingested theleast.
Salmon
YOU DON’T NEED SUGARY ENERGY DRINKS TO GET A VITALITY BURST. TRY THESE HEALTHIER OPTIONS.
BEST FOODS FOR I N S TA N T E N E R GY
Coffee n Thecaffeine equivalentof approximatelyone cupofcoffeecould improveattention levelsandproblemsolvingskills,aUK studyfound.
Dark chocolate
Broccoli
n Theindulgent treatcanimprove yourmemory whilereducing stress,according toresearchfrom 2018’sExperimental Biologysummit. Togetthefull effect,goforabar that’satleast70 percentcacao.
This cruciferous vegetable is full of healthy vitamins and also helps to convert food into energy for the body to use.
plus Walnuts Crack the shell for a source of energyboosting essential fatty acids such as omega-3 and omega-6.
Honey
Bananas
Spinach
Apricots
Contains plenty of vitamins and minerals. It’s rich in quick-release carbohydrates to boost your blood sugar quickly, providing a faster burst of energy than foods that take longer to digest.
Under the peel you’ll find both potassium, which helps maintain muscle function, and immunityboosting vitamin C.
The leaves provide iron, which helps you to maintain strength – and it’s even better when eaten raw because this preserves active nutrients that offer energy benefits.
This sweet stone fruit is full of naturally occurring sugars that will combat fatigue and help you focus.
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n Eatingfoodshigh intyrosinesuch assalmonandcod canimproveyour multitaskingand memoryskillsby maintaininglevels ofdopamineinthe brain,according toUSresearch. Cheeseandsoy areothertyrosinerichoptions.
GET LEAN Top foods to lose fat Fish oil A study in the Journal of the International Society of Sports Nutrition found that 6 weeks of fish oil supps led to decreased fat mass. Coffee Several studies have found that caffeine can help your body to burn more calories, plus it gives you more energy to train harder and burn more. Green tea This contains something called epigallocatechin gallate – an antioxidant that can promote fat burning. Apple cider vinegar This can help to reduce appetite, and several animal studies have found it can promote fat loss.
Raspberries Raspberries contain a unique class of antioxidant called ellagitannins, which improve the brain’s sensitivity to the hormone leptin, decreasing feelings of hunger.
l Fit food for blokes Best foods for healthy fats
BEST FOODS FOR BOOSTING IMMUNITY
Prawns
A serving contains over a third of your recommended daily intake of the mineral choline, which is associated with good gastrointestinal health and plays a vital role in bolstering your immune system.
Salmon n Just100gof salmongivesyoua healthy2ghitofthe omega-3fattyacids eicosapentaenoic acid(EPA)and docosahexaenoic acid(DHA),bothof whichhelpreduce inflammationofthe jointsandimprove brainfunction.
Peanut butter n Thechildhood favouriteisgood foradults,too, becauseitcontains monounsaturated fatsthathelpto lowertheriskof heartdisease, accordingtoastudy publishedinthe AmericanJournal ofClinicalNutrition.
Olive oil n Oleic acid, a monounsaturated fatty acid that improves blood cholesterol and lowers blood pressure, accounts for 75 percent of the total fat content of olive oil.
Avocados n Phytosterolsand polyhydroxylated fattyalcohols(PFAs) maynotsoundvery appetising,but thesefats,present inavocados,have beenfoundtohave anti-inflammatory properties.
plus Oranges Like all citrus fruits, they’re packed with vitamin C, which has been proven to boost the immune system.
Salmon
Spinach
Brazil nuts
Beef
Oily fish like salmon are rich in omega-3 fats which boost the immune system by reducing inflammation in the respiratory system. Other good options include mackerel, sardines and trout.
Dark green leafy vegetables like spinach, chard and kale are rich in vitamin A, which helps the immune system by maintaining the body’s mucous membranes.
The selenium in Brazil nuts combines with white blood cells to help the body fight infection.
Eat a steak or chilli con carne and you’ll get a hit of zinc, which plays a vital role in the production of white blood cells. These cells attack viruses and bacteria in the body.
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W H E N T H E G A I N S A R E N ’ T C O M I N G A S E A S I LY A S T H E Y U S E D T O , T RY T H E S E S M A R T TAC T I C S T O G E T YO U R T R A I N I N G B AC K O N T R AC K .
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When you’re new to training, progress comes easy. The so-called “newbie gains” are a great motivator for anyone who’s just started going to the gym. But the more exercise experience you get, the more difficult it is to make progress. And if you’ve been training for a decent period of time, chances are that sooner or later your gains will halt completely. When that happens, instead of getting dejected, use the training tools on the following pages to iron out any weaknesses and come back bigger and stronger than ever. But before you start, make sure you answer yes to the following three questions…
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Traps If you’re already including shrugs in your routine to build an impressive “yoke”, make sure you’re doing them right. Leading US strength coach Jim Wendler suggests doing a couple of warm-up sets, then one all-out set of 20-50 reps.
Chest Forhorizontaladduction, the move your pecs are designed to do, the line of resistance should be at roughly a 45˚angle. The move for that? Standing cable chest press. Aim for 6 to 20 reps a set, and squeeze your pecs when your arms are in front.
Biceps Forget endless curls. Try the rope climb. Any time you pull with your hands close together, there’s no way your back can take over. Your hand is in a neutral position to target the brachialis as well. No rope? Do pull-ups on a V-handle for the same effect.
Triceps No more kick-backs – weighted dips are the go-to move here. If they put too much stress on your shoulder joints, try the close-grip bench press. To spare your shoulders, just work the final, lock-out part of the move in a power rack.
1 Do you have a clear goal? n If you don’t have a clear idea of your goal, your training is likely to drift. Keep it as specific and measurable as possible, such as, “I want to add 10kg to my one-rep max bench press in the next six weeks.” Vague goals like “I want to get stronger” won’t cut it.
2 Do you have a good plan? n If you’re following a substandard plan, or not following a plan at all, you’re unlikely to make progress. Good plans, like the ones in this magazine, are progressive, meaning that they get harder as you get fitter.
3 Are you training hard enough? n You’ll have to be honest with yourself about this one. It would be nice to think that you can just turn up at the gym and pack on muscle, but the reality is that you get out what you put in. So make sure you’re giving maximum effort before you start looking for fixes. 94
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Banish any weak spots Get back on track with the best move for building each body part.
Abs Time to abandon the crunch. As with any other body part, you need to overload the abdominal muscles so they can grow. You’ll get best results with exercises that resist spinal movement, like the abs wheel roll-out. Do 50 reps as a finisher.
Calves Who has the best calf development? Sprinters and footballers. When you look at the muscle action both sports demand, you’ll see deceleration is key to calf growth. Try a single-leg hop holding a dumbbell on the same side.
Lats The wide-grip pull-up (with your palms facing away) is the best lat-builder in existence. Do 50 every workout, either supersetting them with pushing moves, or getting them done in as many sets as it takes at the end of your session.
Quads The quadriceps will respond to highvolume training, so add some intense cycle sprints to your training program. Or you could just throw in some sets of barbell front squats, or Bulgarian split squats holding dumbells. Try two sets of 20 reps.
4 moves to unleash your strength Taking the brakes off is better than building a bigger engine. Rev things up with these simple drills.
HIP HINGE A proper hinge movement is crucial for lifting and jumping, but chances are you’re still bending your spine. Fix the problem by adding the hip hinge to your warm-up. Stand straight with your back about 15cm from a wall. Keeping a curve in the lumbar spine, bend over by pushing your hips back to the wall – you should feel the stretch along the backs of your legs. Stand up and repeat.
WALL SLIDE This activates the scapular stabilisers, which will keep your shoulders safe while hopefully letting you bench more weight. Stand with your shoulder blades against a wall, your forearms vertical and your upper arms against the wall. Slide your arms down the wall, driving your shoulder blades down and back. Try eight reps between sets on the bench press.
HIP THRUST If you spend all day at a desk, you’ve probably got inactive glutes, which will hold back your lifts and sprint speed and can increase your risk of injury. Add hip thrusts to your warm-up and get them firing. Start with your shoulders on a bench and your feet close to your glutes, then drive your hips towards the ceiling. Aim for two sets of 10.
WALL SQUAT This will make sure you’re sitting back properly in the squat, which brings your bigger muscles into play, according to Rob “Bobby Maximus” McDonald of gymjones. com. To try it, stand in a squat position with your toes against a wall and drive your hips back into a squat. Keep your arms out to the sides and parallel to the wall. If you find that too easy, bring your feet closer together.
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Get structurally sound Build a solid strength platform with these multi-benefit moves.
Farmer’s walk ■ If your deadlift has stalled, chances are it’s your grip that’s holding you back. To fix it, pick up two dumbbells, walk 30m, turn around and come back. This simple but taxing exercise is a farmer’s walk. Aim to lift your body weight split between the two dumbbells.
Suitcase carry ■ “Most people only do symmetrical loading, meaning that laterally they have no strength,” says strength coach Joseph Lightfoot.
“Unilateral carries cause activation of the quadratus lumborum, which stops lateral movement. This is really important during changes of direction when sprinting and dodging.” Try the suitcase carry, which is basically the same as the farmer’s walk but with a single dumbbell. Incorporate light ones into a warm-up to activate your muscles. “Leading back expert Dr Stuart McGill talks about unilateral carries a lot,” says Lightfoot. “Since I’ve starting using them, I can see why.”
Goblet squat ■ Strength coach Dan John uses the goblet squat to teach his athletes proper squat form: it ensures you’re keeping your chest up, makes sure your glutes are working and isn’t as hard on your wrists as the front squat. To try it, hold a dumbbell or kettlebells vertically against your chest, squat until your elbows touch the insides of your knees, and drive back up through your heels. Another option is the kettlebell rack squat, where the bells rest on the back of your forearms.
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Plate for it Keeping carbs low in the short term can help fat loss.
4 fat-loss jump-starts DRINK MORE WATER
The goblet squat ensures you’re keeping your chest up, and makes sure your glutes are working.
A recent study from Germany showed a basal metabolic rate increase of up to 30 percent after participants drank half a litre of cold water. If you’re feeling hungry, have a glass of water and wait a while before you reach for the snacks, because people frequently confuse thirst for hunger.
Here’s how to drop those last few stubborn kilos.
KEEP A FOOD DIARY
DROP THE MEAL COUNT
BE CLEVER WITH CARBS
According to the American Journal of Preventive Medicine , those who kept a food diary in a 20week study dropped twice the weight of the dieters who did not chronicle their food choices.
There’s nothing wrong with the “six small meals a day” mantra, but occasionally ditching it can reap rewards: according to the American Journal of Clinical Nutrition , intermittent fasting can result in better insulin sensitivity and fat loss.
According to studies, reducing carb consumption to 50100g a day can help to minimise insulin production and ramp up fat metabolism. This may not be sustainable in the long term, but it can help you drop the body fat you’re trying to shift before you go back to maintenance eating.
2 instant endurance boosters Cardio flagging? Try this brace of quick fixes to see your lung power rocket.
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2
Hit your threshold
Try Tabata
n To run faster for longer, what you need to do is buffer more hydrogen ions, believe it or not. In a 2006 study carried out at the University of Western Australia, researchers found that athletes who worked out at between 120 to 140 percent of their lactate threshold three days a week over five weeks improved their ability to do this by about 25 percent. For a typical “threshold” session, run four 400m intervals at near-full intensity, resting for four minutes between each run.
n Coaches prescribe the Tabata protocol – 20 seconds’ work, 10 seconds’ rest, repeated eight times – for everything from front squats to push-ups, but the evidence indicates that they work best the way they were first tested: on a bike. Do a five-minute warm-up, then hit the pedals as hard as possible, freewheeling during the rest intervals. In the original study, doing this helped athletes make greater VO2 max gains than those doing steady-state exercise. n M AY 2 0 1 9
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Power up by jumping less GET THE REPS RIGHT IF YOU WANT TO DEVELOP POWER.
If you’re going to use box jumps to improve your power output, make sure you limit the number of reps you perform each set. Study subjects who did 10 sets of two reps with a 10-second rest between sets demonstrated greater power production, take-off velocity and jump height than those who did two sets of 10 reps with 90 seconds’ rest between efforts. If your aim is to develop power endurance then higher-rep sets may still be useful – but if it’s all-out power you want, keep it short and explosive.
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Body Book Functional fitness
Shake it up
TRAIN OUTDOORS TO BUILD FUNCTIONAL FITNESS FAST.
Rope and glory “In terms of cost vs. versatility, not much beats battle ropes,” says outdoor training expert Andrew Tracey. “They work your whole body as a unit, improve power transfer between upper and lower body and boost coordination, proprioception and motor skills. “Try this three-part high-intensity battle rope circuit as a finisher after your main workout.
1A ) Plank wave Start in a three-point plank, holding the rope in one hand. Do onearm plank waves for 15 seconds, then switch hands. Keep your abs engaged for full-body stability so you can “wave” as hard as possible.
1B ) Burpee slam Stand tall and do two doublehanded rope slams as hard and as powerfully as you can, then drop down and do a burpee. As you land from the jump, squat down and pick up the rope to do another two slams. Keep repeating for 30 seconds. “Make the slams as hard as you can, like you’re doing a med ball slam,” says Tracey. “There should be triple extension through the ankles, hips and knees to generate maximum power.”
1C ) Alternating wave Stand tall, holding a rope in each hand, and raise and lower each one in an alternating pattern. Do 30 seconds, then rest for 30 seconds, for a total of five rounds. “Keep the work and rest periods strict,” says Tracey. “Record the number of reps you do for each of the three moves in each round so you can track your progress.” 100
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GET ROPED IN Use ropes as a warm-up, to build intensity midworkout or as a final blast finisher.
Win the six-pack battle Try these three battle rope moves to work your entire core and sculpt a strong and defined six-pack.
“Ropes are fantastic for working your core because your abs need to be switched on and engaged for the duration of the work period,” says Tracey. “You also work through multiple planes - left to right, front to back, and up and down - which will work your abs through different angles and in a variety of ways to engage the muscles harder.”
1 Full circle wave
Stand tall, sideways on to where the rope ends are fixed, holding the other ends of the ropes in each hand with your hands together. Move your hands in a big circle clockwise in front of your body for 12 reps, then do 12 reps anti-clockwise. Turn around then repeat. Rest for 30 seconds and repeat three times.
2 Two-point wave
Start in the plank position with your abs fully engaged and your body straight. Hold the rope in your right hand and raise your left leg. Wave your right hand up and down, keeping the rest of your body stable, for 15 seconds, then switch sides and repeat. Rest for 30 seconds and repeat five times.
3 Side plank wave
Start in a side plank with your legs straight and your upper body supported on your right forearm. Hold the rope in your left hand and wave it up and down for 15 seconds. Switch sides and repeat. Rest 30 seconds and repeat five times.
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Body Book Functional fitness Carry it home “I love sandbags because they mimic real-life situations where you have to pick up and carry awkward objects, and they’re a dynamic load that constantly shifts so you’re never limited to the same movement pattern as you are in the gym,” says Tracey. “They also work your abs muscles statically and dynamically at the same time, and force more of your stabilising muscles to switch on to help carry the load.”
1 ) Sandbag sprint OK, it’s more of a walk than a sprint: pick up a sandbag and carry it for 400m. “A beginner should use a sandbag that’s 25% of their body weight, and an intermediate can use 50%, but once you’ve mastered it you can use 80-100%,” Tracey says. Pick up the bag and start moving then, every minute on the minute, do five sandbag squats. “This is a perfect finisher after legs day, or a great standalone workout if you’ve only got 10 minutes.”
2 ) Sandbag strength Use a sandbag weighing the percentage of your body weight that’s suitable for your ability level, as suggested above. “Do 30 ground to overhead presses with the sandbag as quick as you can,” says Tracey. “Do it once and you’ve set a time target to beat next time. You should aim to get all 30 reps done in under eight minutes.”
3 ) Sandbag pyramid Choose the right weight again and start the clock. “This is a 20-15-10-5 circuit where you’ll do 20 sandbag overthe-shoulder throws, then 20 burpees over the sandbag,” says Tracey. “Then do 15 of each, then 10 of each, and finish with five of each, then stop the clock. This is a really fast drill that should take six or seven minutes, and track your time to measure future progress.” 102
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BAGS OF FUN Sandbags contain material that shifts around when you move the bag, which means that your body has to constantly readjust as the load shifts around.
Dip in form
TAKE A DIP Unlike bench dips or cable pushdowns, the parallel bar triceps dip requires you to lift your entire body weight.
Can you get to grips with the parallel bar triceps dip? “The more joints that move during a lift, the more motor units and muscle fibres are recruited, that’s key for increasing muscle size and strength,” says Tracey. “You also move through a greater range of motion, including getting a good stretch of the long head of the triceps at the bottom of the rep, and the muscles that stretch most grow the most.”
1 ) Bench dip If you’ve never done dips before, your best bet is to start with your hands on the side of a bench and your feet together with knees bent. “This position reduces the load on your triceps so you can do full reps and work up to doing sets of 10 reps,” says Tracey. “When you can, take your feet a little further away from the bench and work up to 10 reps again. Keep going until your legs are fully straight.”
2 ) Volume dip This strategy is based on doing dips more often, but limiting the number of reps per set. “This high-frequency, lowintensity approach can really add muscle size,” says Tracey. “Do sets of around 50% of the max you can do, so if you can do eight reps, just do sets of four reps – but do them multiple times per workout, perhaps between other exercises.”
3 ) Eccentric dip This is a far more advanced approach designed to overload the triceps and shock them into growing bigger and stronger. “After your final set of dips, you can jump to the top and lower yourself slowly – taking three to five seconds – and then repeat, to hit those alreadyfatigued muscle fibres harder,” says Tracey. “Pushing past failure is tough but can be very rewarding.” J A N UM AA RY Y 2 20 0 11 9 7
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Body Book Functional fitness Hang tough “I love using suspension training kit or rings because they allow a full range of motion for your muscles, getting a full stretch and contraction at each end of the rep, and force those small but important stabilising muscles to be activated so you stay tight and stable,” says Tracey. “And when using your arms you’re doing unilateral training, so work each arm independently to fix any imbalances.” Try this six-move session for greater functional fitness.
GET THE HANG OF IT Suspending one or more limbs in the handles of the trainer adds some instability to every exercise you do, so your core works overtime to keep you balanced.
1a ) Push-up
1b ) Inverted row
2a ) Flye
2b ) Y flye
3 ) Roll-out
4 ) Plank
Sets 3 Reps 8-10 Rest 10 sec
Sets 3 Reps 8-10 Rest 60-90 sec
Sets 3 Reps 8-10 Rest 10 sec
Sets 3 Reps 8-10 Rest 60-90 sec
Sets 3 Reps 8-10 Rest 60 sec
Sets 3 Time 30 sec Rest 60 sec
It’s much harder than the regular version, though keeping the rings close will help. The ring push-up also puts extra strain on your abs, working your core from all directions.
WHY
This move will engage your shoulders and keep them healthy, while allowing your wrists to rotate naturally to reduce strain on your elbows.
WHY
This move puts your pecs under constant tension while also providing a jolt to your core and biceps.
WHY
This move targets the back of your deltoids, building shoulder stability. It’s a great way to build a balanced physique if your training includes lots of pressing movements.
WHY
WHY
Grasp the rings, lean forwards and lower until their edges touch your armpits, then push up. As you improve, lower the handles (or put your feet on a raised surface) until you’re closer to the angle of a standard push-up.
HOW
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Hold the rings and lean back, keeping your body in a straight line. Focus on pulling your elbows behind you as you pull up to the rings. Lower under control.
HOW
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Stand tall holding the rings with your palms facing in. Lean forwards, allowing your arms to come out to your sides to form a T-shape, keeping a slight bend in your elbows. Bring your arms back in to finish the move.
HOW
Lean backwards, holding the rings in front of you, then pull your body upwards so your arms go out and form a Y shape. To hit your shoulders from a slightly different angle, you can also use a T shape.
HOW
Tougher than the kneeling abs rollout, this move lets you adjust the difficulty by moving the rings up or down. The closer you get to the floor, the harder it gets. Stand holding rings at waist height. As you lean forwards, keeping your body in a straight line, allow your arms to come overhead so you finish with your body in a straight line. Brace abs and pull the rings down to return to the start position.
HOW
This move will work every part of your body, but especially your core, which it’ll put in overdrive.
WHY
Hold the rings with your feet on the floor, leaning forwards into the top position of a push-up. Brace your abs and glutes so that your body is straight, and hold.
HOW
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Body Book Challenge
10-minute challenge Short on time? Turn that to your advantage and make speedy progress with these physical tests for the time-poor. When it comes to training, quality tends to trump quantity. That’s why, even if you only have 10 minutes, you can still complete a useful training session. The key is to use the time that you do have as effectively as possible and keep the intensity of your session high. That means focusing on fat loss and either power or strength endurance.
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The following three challenges all involve working for the whole time period with minimal rest, so they will challenge your cardiovascular system as well as your muscles. Your mind will get a workout too, because they will probably be harder than any other session you do this month. In fact, by the time you’re finished you’ll be glad that you only had 10 minutes.
Challenge 1 Kettlebell snatch W H AT WHY
Do as many kettlebell snatches as you can in 10 minutes. This will test your power endurance, your grip strength and your determination.
How
Progression
This challenge is simple and effective but far from easy. It’s inspired by Kettlebell Sport challenges, which typically involve maximum reps done for time. In this instance, you’ll do as many snatches as you can in 10 minutes using a 16kg kettlebell. Start with the bell on the floor, swing it back between your legs, hinge at the hips, then snap your hips forwards to put some momentum into the kettlebell. As it passes chest height, pull your elbow back and “slide” your hand around and under the bell to catch it on the back of your wrist. Return to the start and repeat.
Hand swaps When you start you can swap hands as often as you like and just focus on the total number of swings. As you advance, your aim should be to swap sides just once. Rest Initially you can rest when you need to. As you progress you should aim to reduce the rest until you’re doing the whole 10 minutes without stopping, ideally swapping hands just once. Weight You should work through the progressions above using a 16kg kettlebell. Once you can do 10 minutes non-stop with just one hand swap, go up to 20kg.
10-MINUTE TIPS Load your hamstrings n The key to expressing hip drive power is to effectively load the hamstrings. You do that by hingeing at the hips, rather than squatting before you initiate the movement. Push your backside back to ensure that you feel the tension in your hamstrings.
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Don’t be a slapper n If you finish the challenge with bruises on the backs of your wrists where the kettlebell has slapped the skin, you’re doing it wrong. The movement should be smooth so the weight nestles rather than landing with a thud, which would suggest that you’re pulling your arm back too late.
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Core belief n The snatch is a technical move so when you get tired it’s easy to get pulled out of position and get injured. To avoid that, make sure you keep your core tight throughout the challenge. It’s tough but preferable to a herniated disc.
USE YOUR HIPS Kettlebell swings are all about hip drive, so using the power of your hip snap to move the weight should be your primary focus. Even when you start to get tired, you shouldn’t use your arms or shoulders to move the kettlebell.
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Body Book Challenge
Challenge 2 Barbell tremor circuits W H AT WHY
Do as many rounds of the circuit as you can in 10 minutes. This tests your strength endurance and your grip strength.
How
Progression
They’re called tremor circuits because that’s how you’ll be feeling at the end of them. They’re inspired by Romanian weightlifting coach István Javorek, who used them to condition his athletes. All you need to do is grab a bar and perform as many rounds as you can of the circuit described on the opposite page. Do 10 reps of each exercise, then move on to the next one without putting the barbell down. Start with half your bodyweight (including the Olympic bar, which weighs 20kg) and progress from there.
Rest When you first attempt this challenge you can put the bar down between rounds to take a short rest. As you progress you should aim to keep reducing the rest you take until you’re completing the challenge without putting the bar down. The beauty is that you can always push harder and aim to complete more rounds.
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Weight Once you can do the full 10 minutes without stopping, you can experiment with adding some more weight to the bar. But be warned – even adding 5kg will feel substantially harder.
OLYMPIC ATHLETE You should use an Olympic bar for a couple of reasons. You can select the precise weight that you want to lift but, more importantly, the bar spins freely so that it moves with you on the cleans. A fixed bar will stress your shoulder joints.
CIRCUIT EXERCISES 1. RDL n Hold the bar on the front of your thighs with hands shoulderwidth apart. Hinge at the hips and keep your weight on your heels to send the bar down the front of your legs. Then return to the start. 2. Clean n At the bottom of an RDL, snap your hips forwards to power the bar up and “catch” it in the top of a front squat position. Reset and repeat. 3. Overhead press n With the bar at shoulder height and elbows under it, press it directly overhead until your arms are locked out. Lower under control and repeat. 4. Back squat n After the final overhead press, lower the bar behind your head so it’s resting on your upper back. Bend at the hips and knees simultaneously to lower, keeping your knees in line with your toes, then return to the start.
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Body Book Challenge
Challenge 3 Push-up ton Do 10 push-ups on the minute, every minute, for 10 minutes. This is a brilliant chest and arm builder that you can do any time, anywhere.
W H AT WHY
How
Progression
This is another challenge that sounds easy but is deceptively difficult. All you need to do is 10 push-ups every minute, on the minute for 10 minutes, which sounds pretty achievable when it’s written down but is a lot tougher when you actually try it. You will naturally try to conserve energy, but you should still make sure that you complete full reps with a good range of motion by lowering until your chest nearly touches the floor and pushing up until your arms are straight.
Reps Your first task is to complete the challenge. You may find that you fail after three rounds. If that’s the case, just do as many reps as you can each minute. That may only be a single rep on the final minute. That’s fine. Your task is to beat that effort next time.
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Holds Once you complete the challenge you can make it harder by staying in the top of the push-up position between rounds, meaning that your rest period turns into a modified plank. It’s tough but you’ll have a nice set of abs as a bonus.
PERFECT PUSH-UPS Elbow position n Initiate the move by bending your elbows to lower your chest towards the floor. Flaring your elbows out to the sides works the chest harder but ups pressure on the shoulders. Keeping them at your sides works the triceps more. Hip height n Your hips should remain in line with your shoulders for the entirety of the set. Holding your hips up keeps your body stable, which allows your muscles to focus on performing high-quality reps rather than on stabilising your torso. Foot placement n Keep your feet hipwidth apart. Placing them further apart makes it easier and bringing them together makes it harder. The closer together your feet, the less stable your body is, which means your muscles must work harder each rep.
HAND POSITIONI Place your hands shoulder-width apart with your arms straight in the top position. Your shoulders, elbows and wrists should line up. With all the joints of your arms aligned like this, you’ll work your muscles without placing excess stress on the joints.
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Body Book Strength
Four to the floor MASTER THE “BIG FOUR” LIFTS IN THIS FOURWEEK PROGRAM AND BUILD A BIGGER, STRONGER AND LEANER PHYSIQUE.
HOW TO DO THE WORKOUT 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 time. And always make a note of how much you lift in each session so you can accurately track your strength progress.
This strength-building workout plan focuses on the big four lifts that form the foundation of any serious strength program: the bench press, the squat, the overhead press and the deadlift. There are four workouts to do each week with each one focused on one of these four exercises, which you’ll do as the first move of the session. The aim for this lift is to go as heavy as you can while hitting the rep target. It’s followed by three “accessory” exercises that will help you get better at the main move, and these use lighter weights because you’re lifting in higher rep ranges than for the main move. Ensure your form is perfect throughout – if your form breaks down, stop the set.
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Workout 1 Bench press 1 BENCH PRESS Sets 5 Reps 5 Rest 3 min n Lie on a flat bench with a wider than shoulder-width overhand grip on the bar with straight arms. Brace your core and back muscles, and press your feet into the ground. Keeping your whole body tight and your chest up, lower the bar until it touches your chest, then powerfully press it back up to the start position. Don’t “bounce” the bar on your chest at the bottom of a rep to help initiate the next one – keep each rep smooth and controlled.
2 INCLINE DUMBBELL PRESS
Sets 5 Reps 8 Rest 2 min n Lie on an incline bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor and press your feet into the ground. Keeping your whole body tight and your chest up, press the weights directly up until your arms are straight. Slowly lower the weights back to the start position under complete control. 114
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3 TRX PUSH-UP
Sets 3 Reps 8 Rest 2 min n Get in the push-up position but with your hands in the handles of a suspension trainer. Raise your hips and brace your core so your body is straight from head to heels. Bend your elbows to lower your chest towards the floor, keeping them tight to your sides. Go as low as you can, then push back up to return to the start.
4 PUSH-UP
Sets 3 Reps 15 Rest 2 min n Get in the push-up position with your body in a straight line from head to heels. Raise your hips and brace your core to keep your entire body stable. Bend your elbows to lower your chest towards the floor, but don’t let them flare out to the sides. Go as low as you can, then push back up to straighten your arms and return to the top.
Body Book Strength Workout 2 Squat 1 SQUAT
Sets 5 Reps 5 Rest 3 min n Stand tall, holding a bar across the back of your shoulders, using an overhand grip with your elbows pointing down. Make sure your feet are at least hip-width apart and your toes are pointing slightly outwards. Keeping your chest up and abs engaged, push your hips backwards and bend your knees to squat down as low as you can, ideally so your thighs are at least parallel to the floor. Push through your heels to straighten your legs and return to the start position.
2 FRONT SQUAT
Sets 5 Reps 8 Rest 2 min n Hold the bar across the front of your shoulders with your feet at least hip-width apart and your toes pointing slightly out to the sides. Keeping your elbows up, chest up and core engaged, squat down until your thighs are at least parallel to the floor. Then drive through your heels, pushing your knees out to the sides, to stand back up.
3 DUMBBELL JUMP SQUAT
Sets 3 Reps 8 Rest 2 min n Stand tall with your chest up, abs engaged and arms straight by your sides, holding a light dumbbell in each hand. Squat down, then push through your heels to straighten your legs and jump powerfully off the floor. Land on both feet and go straight into the next rep.
4 DUMBBELL BULGARIAN SPLIT SQUAT
Sets 3 Reps 8 each side Rest 2 min n Stand tall with one foot raised on a bench behind you, holding a dumbbell in each hand. Keeping your chest up and core engaged, bend your front knee to lunge down. Stand back up and repeat. After you’ve done all the reps, switch legs and repeat, then rest. M AY 2 0 1 9
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Workout 3 Overhead press 1 OVERHEAD PRESS
Sets 5 Reps 5 Rest 3 min n Stand with your feet shoulder-width apart, holding a bar on your upper chest with hands just wider than shoulder-width apart. Keeping your chest up and your abs and glutes engaged, press the bar up until your arms are straight. Slowly lower the bar back to the start, then repeat the move without “bouncing” it back up off your shoulders.
2 PUSH PRESS
Sets 5 Reps 8 Rest 2 min n Stand with your feet shoulder-width apart, holding a bar on your upper chest with hands wider than shoulder-width apart. Keeping your chest up and your abs and glutes engaged, bend your knees to go into a quarter squat, then stand up powerfully and press the bar directly overhead until your arms are straight. Slowly lower the bar back to the start.
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3 DUMBBELL OVERHEAD PRESS
Sets 3 Reps 8 Rest 2 min n Stand with your chest up and core braced, holding a dumbbell in each hand at shoulderheight. Press the weights directly overhead until your arms are straight and the weights touch above your head. Slowly lower the weights back to the start position under complete control. Keep each rep smooth without any bouncing.
4 DUMBBELL LATERAL RAISE
Sets 3 Reps 8 Rest 2 min n Stand tall, holding a light dumbbell in each hand by your sides with your palms facing. With a slight bend in your elbows, raise the weights out to the sides to shoulder height. At the top rotate your wrists slightly so that your little fingers are pointing straight up. Pause and hold this top position, then lower the weights back to the start.
Body Book Strength Workout 4 Deadlift 1 DEADLIFT
Sets 5 Reps 5 Rest 3 min n Stand with your feet shoulder-width apart. Bend your knees and grasp the bar using an overhand grip, hands just wider than shoulder-width apart. Keeping your back straight, brace your core and push through your heels to lift the bar. Once the bar is past your knees, straighten your knees to stand up.
2 ROMANIAN DEADLIFT
Sets 5 Reps 8 Rest 2 min n Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip outside your thighs. With a slight bend in your knees, hinge forwards from the hips and lower the bar down the front of your legs until you feel a good stretch in your hamstrings. Reverse the movement back to the start and push your hips forwards at the top.
3 BENT-OVER ROW
Sets 3 Reps 8 Rest 2 min n Stand tall, holding a barbell with a shoulderwidth overhand grip. Bend forwards, hinging from your hips, but keep your chest up and your core braced. Row the bar up to your body, leading with your elbows, squeeze and hold at the top, then lower the bar back to the start.
4 GLUTE BRIDGE
Sets 3 Reps 8 Rest 2 min n Lie with your upper back supported on a bench with a barbell over your hips, held securely in both hands. Brace your core and glutes, then raise your hips so your body is in a straight line from knees to shoulders. Pause and hold this top position, then lower back to the start under control. M AY 2 0 1 9
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Body Book Rings
Where should I hang them? ■ A tree branch or outdoor pull-up bar is ideal, if it’s sturdy enough. At home, you can use rafters in your garage, a door-mounted pull-up bar – though not for “inverted” moves – or eyelets bolted to your ceiling, if you’re the DIY type. Alternatively, take them to the gym. Just ask before you hang them up.
How high should they be? ■ It depends on your training. Generally, you’ll train above-the-ring and below-the-ring moves separately, so it’s not a problem to adjust their height between rounds. Until you can do the basics under control, it’s always a good idea to be able to touch the ground at any point during a movement, so you can dismount
What type of rings should i get? ■ Wood is most comfortable on the wrists and easy to grip, but it’s expensive. Plastic is cheaper, and you can hang them out in any weather. Metal is ultra-durable but not wrist-friendly. If you’ve got the budget, wood’s the best bet – it also absorbs sweat, meaning you’ll be able to hold on better when things get tricky.
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Ring master Use a pair of gymnastic rings to build bomb-proof shoulders and give yourself a real bodyweight strength challenge.
If you’re like most of the population, your first look at gymnastics rings probably came via the Olympics, courtesy of improbablymuscled athletes doing moves that look like Batman’s warm-up. But now, thanks to the popularity of CrossFit and calisthenics training, more and more gyms are dangling rings from the rafters (and reasonably priced sets are readily available online) – even if it’s still rare to see anyone use them for anything other than dips or pull-ups. But there’s a middle ground between the basics and the Olympians, and it makes sense to find it. If smartly planned, ring training combines strength, hypertrophy and joint health, forcing your body to work in unexpected ways and build the straight-arm strength that’s so important in calisthenics. “They’ll also allow you to work your shoulders
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FEBRUARY 2019
through ranges where they’d normally be weak, helping your shoulder joints get healthy and strong,” says James Stark, an ex-gymnast and calisthenics coach. “Some people go too far too fast, but with appropriate progressions, it’s an excellent form of training.” Finally, there’s another, less obvious benefit. Moves like the pull-up and dip can put excess strain on the elbows if you do them every day, since your wrist wants to follow its natural rotation but can’t. Rings provide a simple solution, because they let your wrists rotate throughout the movement. With joint health taken care of, you can embrace highfrequency training – and since you can sling your rings up anywhere, you can use them more often than your thriceweekly trips to the gym might allow. Time to ring some changes with these MF-approved moves. MEN’S FITNESS
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1) FRONT SUPPORT / SETS 5 REPS 6
PERFECT FORM
Jump into the top position of a dip – elbows locked, rings close to your body, knuckles facing your sides. Hold for a second. Turn your knuckles out to feel the extra tension, then turn them back in.
2) PULL-UP / SETS 5 REPS 3 PERFECT FORM
It’s tougher than the bar version, although easier on your elbows. Start with your palms facing forwards and brace your abs to minimise swinging. As you pull, twist your palms to face you. Pause at the top, then lower.
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Body Book Rings 3) L-SIT / SETS 3 TIME 10 SEC
PERFECT FORM
This is a far better abs builder than sit-ups. From the “support” position, bring your legs up until they’re parallel to the floor. Brace your abs and hold for 10 seconds.
Hang tough If you find that the L-sit is too tough, you can do an easier version of the move by bending your knees slightly to reduce the demand on your abdominals. You should still brace your core to keep your abs fully engaged.
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4) DIP / SETS 5 REPS 5
PERFECT FORM
From the support position, bend your elbows and drop into a dip, lowering until your shoulders are just below your elbows. Leaning forwards will work your chest; staying straight will build triceps strength. Do a mix of both.
Strong position The ring dip is a demanding move, so it’s vital that you pay attention to your wrist position. You want a straight line from fingers to forearms, rather than an flexion or extension. You also want to make sure that your elbows don’t flare out to the sides because that will put extra stress on your shoulder joints.
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Body Book Rings 5) INVERTED ROW / SETS 3 REPS 8
PERFECT FORM
For this move that engages your shoulders to keep them flexible and healthy, hold the rings and lean back, keeping your body in a straight line. Focus on pulling your elbows behind you as you pull up to the rings.
6) 6 PUSH-UP / SETS 3 REPS 8 PERFECT FORM
Much harder than the regular version. Lean forwards holding the rings and lower until the edges touch your armpits, then push up. As you improve, lower until you’re closer to the angle of a standard push-up.
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Body Book Supps
Pump up your T INCREASE YOUR TESTOSTERONE WITH THESE SCIENCE-BACKED SUPPS.
1
Zinc
Zinc is an essential trace mineral that’s found in hundreds of different enzymes in the body and is vital for general health. It’s often marketed as a testosterone booster, but taking zinc supplements doesn’t actually help with this unless your testosterone levels are low because of zinc deficiency. You may be deficient if you’re vegetarian or vegan – it’s found in meat – or if you’re very active, because it’s lost through sweating.
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H O W T O TA K E I T
Theexpertsat examine.com suggest that sedentary people who don’t sweat much and eat meat might not need to supp with zinc , but if they do they should limit it to 10-20mg a day. This rises to 15-25mg a day for vegetarians, while athletes and people who sweat a lot can take 25-30mg a day. Take zinc with meals, and don’t take it with large doses of calcium, iron or magnesium, which all compete for absorption. M AY 2 0 1 9
Magnesium
Like zinc, magnesium is an essential trace element – every cell in your body needs magnesium ions to function. The best dietary sources are nuts, green leafy vegetables and wholegrains, and supplementing with magnesium if you have a deficiency can help normalise testosterone levels.
3
H O W T O TA K E I T
Yourfirststep,if deficient, should be to include more magnesium-rich foods in your diet, but if you want to use supplements the standard dose is 200mg of elemental magnesium once a day, with a maximum dose of 350mg, according to examine.com. Because magnesium might have a sedative effect, it’s best taken before bed. As with zinc, avoid taking it with high doses of calcium or iron.
Vitamin D
Vitamin D is a fat-soluble vitamin-like compound that plays an essential role in a huge number of biological functions. Vitamin D receptors can be found on sperm cells, and may also play a role in the production of steroid hormones. In a study of men with low vitamin D levels, supplementing with vitamin D over the course of a year led to an increase in T levels. Vitamin D deficiency is common, especially in the winter months.
H O W T O TA K E I T
Take2000-3000IU of vitamin D3 with a meal containing fat. You can take it year-round but the advice from examine.com says you should at least take it during the colder, darker months, when you’re least likely to synthesise enough vitamin D from sun exposure.
Supplementing with vitamin D can increase testosterone.
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MAYVER’S The bold, rich flavours of Mayver’s Dark Roasted Crunchy Peanut Butter now comes with absolutely nothing added. Dark Roasted Unsalted is just 100% roasted peanuts, crushed and bottled. Contains absolutely no added oil, sugar, gluten, dairy, cholesterol or hardened fats.
>> mayvers.com.au
NOVAK DJOKOVIC SPECIAL EDITION The watch calibre features a 4-year power storage, a perpetual calendar that adjusts automatically to February 2100, a rose gold plated stainless case, a combination leather and silicon strap and a sapphire glass, and is water-resistant to 100 metres.
>> $1500; seiko.com.au
FIREBALL
KETO-FIT FIRE
Fireball cranks up the heat with the launch of Firebox – a box containing more fiery fun than ever before, with not one but two 1.75 litre casks of its “tastes like heaven, burns like hell” cinnamon whisky. With over 100 30ml shots and two taps, it’s bound to supersize any party. Available at selected stores nationwide and...
Keto-Fit Fire is your ketosis accelerator to help put you into fat-burning mode, as part of the Keto diet. Providing high-quality coconut MCTs, carnitine, cayenne pepper and guarana, you’ll have all the energy you need to help kickstart your day to stay in ketosis.
>> boozebud.com
>> fatblaster.com.au
9ROUND
RIBS & BURGERS
SENNHEISER
9Round combines cardio and resistance kickboxing training for a complete, full-body workout in 30 minutes. The best bit? You can show up any time that suits – a new round starts every three minutes, and you’ll have a trainer with you every step of the way.
Ribs & Burgers have partnered with Beyond Meat to offer the famous Beyond Burger patty – a plant-based burger that looks, tastes and satisfies just like traditional burgers do. The Beyond Burger patty contains 20g plantbased protein, with less saturated fat, fewer calories and no cholesterol.
Sennheiser’s MOMENTUM True Wireless earbuds are meticulously crafted with every fine listening detail considered, from the beautifully designed and perfectly fitting buds to easy access voice assistant and touch operation that work intuitively with you.
>> 9round.com.au
>> en-au.sennheiser.com
>> ribsandburgers.com/au
M AY 2 0 1 9
MEN’S FITNESS
129
MINUTE MASTERCLASS // FATS N O , T H E Y D O N ’ T M A K E YO U FAT. T H E Y D O K E E P YO U H E A LT H Y.
THE SKINNY
ESS
There are good fats (mono- and polyunsaturated) and then there are bad fats (trans and saturated).
Avocados are 77% fat – but it’s mostly the heart-healthy monounsaturated fat oleic acid.
-6s
fatty acid ltry, eggs ble oils.
WHO D O E S N ' T L OV E A G O O D E G G?
W H AT D O E S I T D O ?
NOBODY!
Dietary fats provide your body with energy and support cell growth. Fat is also essential for blood clotting and muscle movement.
PLUS
Fat also helps your body absorb fat-soluble vitamins and produce important hormones, and keeps your skin and hair healthy.
Eggs are a cracking source of healthy monounsaturated and polyunsaturated fats.
CA LO RI E S
Aim to eat two to three serves of oily fish (like salmon) each week.
Omega-3s
An essential fatty acid found in oily fish, nuts and seeds.
PER SERVE
E AT M O R E
GRAMS
PAC K I N G S O M E P U D G E
39 Whopper
29 24 Big Mac
Double cheeseburger
19
15
Large fries
6 nuggets