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Fit tech is getting serious.
A mountain odyssey.
Breakthroughs 19 Keep your cool Hydration motivation.
20 Nutrition Spicy food can help you to live longer.
22 Weight loss Why taking a break from dieting might help.
24 Mind How to make work more bearable.
26 Health Bed bugs and breakfast benefits.
38 Beyond mindfulness Use yoga to boost muscle and beat injury.
40 Track-tastic Wearable tech is getting smarter.
42 Bye bye BMI Find out how fat you really are.
48 Reborn in rehab How one guy turned his life around.
50 Pasta master
Best cocktail recipes from booze pros.
54 Motoring No road? No worries.
Get more zinc into your daily diet.
56 Next wave
If you want to lose weight, don’t ditch fat.
Square face, high sex drive.
52 Mix it up
44 Food of love
46 Don’t fear fat
Healthier pasta options to satisfy cravings
Bodysurfing –it’s a lot wilder than you’d think.
58 Earn it How to wangle a pay rise.
28 Fitness Blue light can help your performance.
Game Changers 32 Rush it & crush it Super speedy workouts.
34 Brain for brawn
60 God’s gift
80 Surf and turf
Chisel out Thor’s physique with Chris Hemsworth’s official routine
Top-shelf chefs put a new, healthy spin on this restaurant classic.
67 Vices into virtues
88 Indian uprising
No more excuses. Use these expert tips to eat better.
Take a classic motorbike ride through the Himalayas.
95 Smoothie operator
From the right bike to the best gear, we help you saddle up.
Think your way to bigger muscles.
36 Smart swaps Healthy versions of your favourite dishes.
36 SAINTLY TAKES ON SINFUL FOODS.
Lunch from a glass? Our experts will help you find your perfect blend.
Pasta does a body good.
103 Jump to conclusions.
The Body Book
103 Reach new heights 118 Make a splash Use box jumps to build strength and power.
Start swimming to feel fitter and more alert.
104 3 moves
120 Step up to the plate
All you have to do to get jacked.
108 Time is on your side 6 tips to help you get the most out of your workout.
Weight plates for muscle gain and fat loss.
124 Eat for muscle Follow these rules to fuel your body better.
114 100 reps Strip away your spare tyre with this circuit.
16 Hot shot
104 THREE MOVES AND YOU’RE DONE.
ON THE COVER
Chris Hemsworth 10 View from the top 14 Training diary
Accelerate your strength, speed and power gains. With tips and advice from a personal trainer.
12 Ask Men’s Fitness
110 Clean up
112 Make a run more fun
On yer bike!
126 Scoreboard 129 Subscriptions
PHOTOGRAPHY: GET T Y IMAGES
when my time is my own.
V IE W FRO M T HE T O P
o one is born a hugely successful, clean-eating Adonis with a perfect life and 12 million followers, with the possible exception of Chris Hemsworth (page 60). For most of us it’s a battle to reel in bad habits, develop new ones, curb cravings and refrain from the litany of cultural expectations and well-aimed advertising imploring us eat more crap, drink more booze, watch more TV and generally do less. It’s little wonder we are generally a nation of libertine lard-arses. Turning bad habits into good ones is basically the essence of the fitness industry and the engine of all transformations, as Travis Young’s astonishing tale highlights (page 48). You identify what’s negatively impacting your health and life in general, understand it, then modify or replace it. We applied this principle to bad eating habits so you can turn dietary vices into virtues (page 67). If you want to drop some weight, I urge you to read it. The thing is, it’s all about change. You have to change, evolve and adapt to new challenges. It’s what will keep you improving. One of my favourite quotes is “Old ways won’t open new doors.” It applies to just about everything: gym routines, diets, relationships… work. This month try and break some bad habits and introduce some new good ones. Who knows? If you do it long enough, you might end up a clean-eating Adonis with a perfect life and 12 million followers. Stay strong.
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STRIKE IT RICH: HOW TO GET THAT PAY RISE P58
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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
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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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● Wise up
Send your questions to askMF@mensfitnessmagazine.com.au
Ask Men’s Fitness If I’m not sore after a workout, does Q that mean I’m not making gains?
“Touch me and you’ll be wearing this dumbbell as a nosering.”
What scientists know about muscle growth can be summarised in two words: not much. It’s long been theorised that delayed-onset muscle soreness – the aching you sometimes feel a day or two after lifting – is an indication of muscle damage done by hard training. Muscle damage is thought to be necessary, to some degree, for muscle growth. But people are most often sore when they change their workouts or they’re brand-new to lifting, and some find they rarely get sore at all. So does soreness matter? If you’re never sore, you’re probably not training with enough variety to cause muscle breakdown. But, according to a 2013 paper on the subject published by the US National Strength and Conditioning Association, you shouldn’t chase soreness, either: “High levels of soreness... is a sign that the lifter has exceeded the capacity for the muscle to repair itself... The applicability of DOMS in assessing workout quality is limited.” A better way to judge your workout? The results.
Q Is it bad to hit on a hot woman at the gym?
Is there a super fast workout I can get Q in before leaving the house in the morning? We have one you can do in four minutes. Professor Izumi Tabata, a researcher at the National Institute of Fitness and Sports in Tokyo, Japan, found that brutally intense interval workouts lasting just four minutes improved endurance better than more conventional intervaltraining–andtheyeven increasedfatburning.Knownas Tabatatraining,thistechnique isnowusedbyathletesacross theglobe.“Youneedonlyone exercise,”saysMen’sFitness trainingdirectorSeanHyson, whosuggestsburpees:perform repsfor20seconds,thenrest 10seconds.Repeatforfour minutes.You’llgetaburngoing!
SUBSCRIBE TO MEN’S FITNESS You’ll get 12 issues for just $75 and receive a FREE exercise band valued at $30!
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It’snotabadidea…ifit’sdoneright.It’sallabout yourapproach.First,don’tinterrupthermid-set. Ifshe’syourkindofgirl,thensheprobablytakes herworkoutsseriously.Youalsowanttobe mindfulofyourbehaviourwhenyou’retryingto chatherup,sonocriticisingherformortrying toshowoff.Andifshe’snotinterested?Don’t pressthematter–hasslingawomanisnever okay.Plus,therearelotsofheavyobjectslying around and we don’t wantyou to gethurt.
STRIKE T RICH: HOW TO GET THAT PAY R SE P58
GET IN TOUCH Post your fitness questions.
CHRIS H HEMSWORTH
MA ASSIVE M US HISTRAINING PROGRA AM INSIDE
BULK UP P IN NO TIME SUPER FAST WORKOUTS
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The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc. and any use of such marks by Bose Corporation is under license.
December 2 L’Étape Australia Where: Snowy Mountains, NSW What: based on a stage of the Tour de France, this course for amateurs will cover 160km featuring more than 3000m of climbing. More info: letapeaustralia.com
January 19 Bupa Challenge Tour Where: Norwood to Uraidla, SA What: a cycle race from Norwood to Campbelltown in South Australia with three ride options: 137.4km, 100km and 65km. More info: tourdownunder.com.au marathon.com.au
February 19 Lake Hume Cycle Challenge Where: Wodonga, NSW What: a multi-distance participation cycling event starting and finishing at Wodonga Racecourse. More info: lakehumecycle challenge.com.au
February 3 Cradle Mountain Run Where: Cradle Mountain, Tas What: an estimated 82km one-day trail run that traverses Tasmania’s famous Cradle Mountain to Lake St Clair Overland track. More info: cradlemtn run.asn.au
December 17 6 Inch Trail Marathon Where: North Dandalup, WA What: pound the Munda Biddi trail through unspoilt bushland for 46km to Dwellingup, 80km south of Perth. More info: 6inchtrailmarathon.com
December 3 Kingscliff Triathlon Where: Kingscliff, NSW What: the “Kingy Tri” has Olympic (1.5km swim/40km ride/10km run), Sprint (750m/ 20km/5km) and Tempta (300m/10km/ 2.5km) distances to choose from. More info: kingscliff tri.com.au
January 26 Australia Day Triathlon Where: Perth, WA What: make it your patriotic duty to lace up for Novice or Sprint triathlons, or test your mettle in a kickarse duathlon. More info: allbar none.com
February 16-18 Big Husky Triathlon Festival Where: Huskisson, NSW What: along with the ultimate distance race, the Huskisson triathlon program includes sprint and enticer distance triathlons, an ocean swim and fun runs. More info: elite energy.com.au
January 17 Cadbury Marathon Where: Claremont, Tas What: a full marathon, half marathon, 10km, 5km and a 1km event for kids under 12. It starts and finishes by the Cadbury Factory, so you can pig out after. More info: newport surfclub.com.au
December 3 Bondi to Bronte Ocean Swim Where: Sydney What: swim from Bondi, around Mackenzie’s Point and down the coast into Bronte Beach, a testing distance of 2.1km to 2.4km. More info: bonditobronte.com.au
January 17 Newport Pool to Peak Ocean Swim Where: Sydney, NSW What: swim with the fishes and other sea creatures over 800m or 2km at one of Sydney’s famous northern beaches. More info: newport surfclub.com.au
February 25 MS Swimathon Where: Gold Coast, Qld What: get your mates and colleagues into a team to swim in a 12hour relay to riase funds for Queenslanders living with multiple sclerosis. More info: msswimathon.com.au
December 1-2 Night Attack Where: Gold Coast, Qld What: tackle more than 17 obstacles over 5km, as smoke effects and flames light up the evening sky. There’s also music to keep you in the rhythm. More info: night attack.com.au
January 25-28 X-Marathon Adventure Race Where: East Gippsland, Vic What: the toughest adventure junkie’s event, it involves a non-stop navigation-based adventure race with plenty of mental and physical challenges. More info: xmarathon. com.au
February 17 Paddy Pallin Adventure Series Where: Lake Macquarie, NSW What: for teams of two and consisting of mountain biking, running/trekking, and kayaking, these non-stop events will take between two to six hours to complete. More info: paddypallin adventure.com.au
Got an event in your state that MF readers can train for in 2018? Email details to email@example.com with a couple of good action photos. 14
Free fallin’ If you’re scared of heights, this definitely isn’t the job for you. The world’s most elite skydive team, Red Bull Air Force, spend their days skydiving, paragliding, BASE jumping, wingsuiting and speed flying across the globe. Here, a Red Bull Air Force Team skydiver soars over the Dead Sea, Jordan, on April 14, 2017. It’s a one-of-a-kind jump into the lowest point on earth, at 430 metres below sea level.
Photographer: © Farras Oran/Red Bull Content Pool.
Hard-hitting news from the cutting edge of modern researc
Breakthroughs Keep your cool Drinking ice water during and after your workout is a better way to stay hydrated. But after a really tough workout, it can be hard to stomach a lot of water to replace the fluids you’ve lost to start the recovery process. So it’s worth knowing that the temperature of the water is as important as the volume for fast recovery, according to research from the University of Montana, US. Subjects exercised in 31°C air temperatures, with 50 percent relative humidity, for three hours. Every 10 minutes they drank 2g per kilo of bodyweight of either room-temperature water or ice water, with a third group given ice water at 1g per kilo. Despite drinking half as much, those given 1g/kg of cold water had the same thermoregulation response as those who drank double the amount. Those who drank the full amount of ice water showed fewer signs of physical strain than either of the other groups. So when you next need to rehydrate after training, be like the Fonz and keep things cool.
2g/kg Drinking 2g of water per kilo of bodyweight is the accepted minimum rate of fluid consumption to prevent dehydration.
D EJ C AE NM UA BR ER Y 2017
Freedom of choice Is someone forcing you to do a Zumba class when you really don’t want to? While you might force yourself to go through with it for the fact that it might help you shed a bit of weight, this may not be the case. So says a study from the Uni of Western Australia, which found you’re likely to eat more and make unhealthier food choices after exercising if you don’t get to choose what type of workout you do. Researchers monitored two groups of people – one group got to choose their own exercise; the other had to do what they were told. After the exercise session, both groups were given a buffet-style breakfast that included good foods and crappy ones. The people who had their exercise chosen for them ate almost double the amount of energy from unhealthy foods as the ones who had free choice.
Spice up your life and stay healthy for longer ■ Spicy food can be stored alongside Vegemite – in that some people love it while others would rather stick toothpicks under their fingernails than eat it. Whichever camp you fall into, new evidence suggests that chilli carries such positive health benefits that they should be a staple ingredient in every diet. A study at the University of Vermont, US, discovered that consuming red hot chilli peppers (the food, not the band) is associated with a 13 percent reduction in risk of early death. The conditions that were particularly eased by
chilli consumption include heart disease – something that affects men disproportionately, particularly under the age of 55. Researchers gathered statistics from a 23-year period and believe compounds within chilli peppers are responsible for the findings. Capsaicin, for instance, is thought to support cellular functions that fend off obesity and direct blood flow around your body.
Choose your own adventure and avoid the full English.
Capsaicin, the compound that makes chilli hot, can cause prostate cancer cells to destroy themselves, according to a study in the Cancer Research journal. It induced cell death in 80 percent of affected cells.
Don’t be a big chilli wuss.
BE A MODERATE MAN
Eating a moderate amount of fats, fruits and vegies while avoiding a high intake of carbs is associated with a lower risk of death, according to researchers from McMaster University in Canada. Their study looked at more than 135,000 people across five continents, and found that those who ate 3-4 servings of fruit, veg and legumes a day and consumed around 35% of their energy from fat had a lower risk of death, while those who had a diet high in carbs (about 60 % of energy) had a higher mortality rate.
Going with the green Eat green fruit and vegies for multiple health benefits:
and spinach – can provide protection against this process.
■ Stay hydrated Zucchini and capsicum have a high water content, helping you feel fuller for longer. They also boost hydration, aiding cognitive function and muscle contraction.
■ Fight fatigue Leafy varieties of green vegetables such as spinach and rocket salad are rich in the energising minerals folic acid, niacin and iron.
■ Antioxidants Free radical damage to your cells and DNA can cause cancerous growths. Vegetables rich in antioxidants – like kale, broccoli
■ Full of fibre Fibrous vegetables like cabbage and broccoli support your digestive enzymes – vital for gut health and the absorption of nutrients.
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Weight loss Breakthroughs
Satisfying sweet cravings with fruit teaches better eating habits.
Get a fruit ﬁx You know you need to eat healthier to burn off that belly, but inevitably, as some point during your fat-loss mission, you’re going to crave something sweet. So the next time your sweet tooth won’t let you say no to the dessert menu, have some fruit instead of that doubledouble chocolate mousse cheesecake. Research published in the journal Appetite found that satisfying a craving for something sweet with fruit not only reduces the risk of weight gain, it also helps to promote healthier eating habits the next time that sugar devil whispers sweet nothings in your ear.
Ramona didn’t get out much.
Not just genes ■ The risk of developing obesity can be influenced by genetic factors, however, a study from Uppsala University in Sweden has found that genetic risk for obesity is not static, but is influenced by lifestyle. For instance, the effect of genetic factors was lower in the most physically active study subjects. Socioeconomic status also influenced the genetic effects – genetic risk for obesity was more pronounced in participants 22
with lower socioeconomic status than in participants with higher socioeconomic status. So, while you can’t change how much money you have, you can change other lifestyle factors – such as how much physical activity you get and how much booze you drink – to reduce your risk of becoming obese. Genes? I prefer tracksuit pants.
The number of calories in 100g of strawberries. Two scoops of ice cream can contain more than 250 calories.
TAKE A BREAK
It might sound too good to be true, but scientists from the Uni of Tasmania reckon that taking a break from dieting might help you lose weight and keep it off. The study looked at the body’s “famine reaction” to dieting and its impact on weight loss in men with obesity, and found that men who dieted for two weeks and then took a break for two weeks over a period of 30 weeks lost more weight than another group who dieted continuously for 16 weeks.
Ask Men’s Fitness At what age does a person’s metabolism start to significantly slow?
Weight for it: build more muscle to turn back the clock.
Your metabolism slows down much earlier than you might think. When you’re just 25, it starts its inevitable decline – as much as 2-4 percent each year – according to trainer and fitness expert Obi Obadike. But that doesn’t mean you’re doomed to grow old and fat. There’s one way to keep your metabolism working properly as you age: by preserving and gaining lean muscle mass through exercise. “When metabolic loss happens, so does muscle loss,” says Obadike. “Between the ages of 25 and 65, you can lose at least two kilos of muscle every 10 years. But you can prevent this metabolic and muscle loss with consistent anaerobic training.”
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Crack a cold one and smile Beer makes you feel good. Yes, we already knew that, but now it’s been proven by men in white coats. Researchers from FriedrichAlexander-Universität Erlangen-Nürnberg in Germany (where else?) examined 13,000 food components to find out whether they stimulate the reward centre in the brain and make people feel good – an effect that’s caused by the neurotransmitter dopamine. They found that hordenine, a substance that’s found in malted barley and beer, provided the most promising results. We are not surprised at all, but still feel it warrants a celebration. And if you want to enjoy the beer but skip the alcohol, try a Holsten (holstenzero.com), an imported non-alcoholic beer that’s brewed in accordance with the German Purity Law of 1516. Which means it actually tastes good.
Joy to the work
MIND YOUR BOOZE
■ Listening to music while you work might sound counterproductive, but a new study from the Netherlands and Australia published in Plos One has found that listening to “happy” music can improve your creative cognition – the ability to think up creative ideas and solve problems. The researchers found that study subjects who listened to uplifting classical music while completing cognitive tasks came up with more creative solutions than those who listened to calm or sad music or those who worked in silence. So, while the boss
might not appreciate you cranking out Pharrell Williams at full volume while you’re pulling that brief together, it can be worth popping in some headphones and grooving your way through an afternoon’s work. Bonus benefit: you don’t have to listen to boring Amanda from sales telling everyone about her sick cat.
Tune in, churn out.
Want to slow down on your drinking? New research from University College London has found that just a few minutes of mindfulness can help drinkers cut back. Researchers discovered that after providing a group of heavy drinkers with 11 minutes of mindfulness training, along with some encouragement to continue practising mindfulness, the drinkers consumed less booze over the following week than a separate group who were taught relaxation techniques.
■ Are you a boss? Being a dickhead to your staff may actually improve your wellbeing – but only in the short term. So says a new study from Michigan State University, US, which found that bullying and belittling employees starts to take its toll on a boss’s mental state after about
a week. “The moral of the story is that although abuse may be helpful and even mentally restorative for supervisors in the short-term, over the long haul it will come back to haunt them,” said Russell Johnson, MSU associate professor of management and an expert on workplace psychology. So don’t be a douche-bag.
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Don’t mean to bug ya
Come and join us...
There’s a global explosion of bed bugs going on right now – especially here in Oz, where some estimates claim there’s been a 5000 percent increase since 2000. Researchers from the University of Sheffield, UK, decided to try and find out why, and they discovered that the reason is two-fold. Firstly, the increase in bed bugs seems to correlate with the reduction in the use of harmful pesticides. The other reason? The increase in cheap global travel – more people are travelling more often. And, in the absence of a human host, bed bugs are attracted to dirty laundry, and dirty laundry left in an open suitcase or left on the floor of an infested room may attract the critters.
Don’t harden your heart ■ Skipping breakfast might be a great way to make the train on time, but you’re not doing your ticker any favours. Research from the American College of Cardiology have found that skipping breakfast is associated with an increased risk of atherosclerosis, or the hardening and narrowing of arteries
due to a build-up of plaque. One reason why – people who skip their morning meal tend to have more unhealthy lifestyles overall, including a poor diet and excessive booze consumption. So eat a healthy brekkie and set yourself up for a healthier day.
CUT CANCER RISK WITH BRAZIL NUTS
A mineral present in Brazil nuts can protect against the big C, according to a recent study commissioned by the World Cancer Research Fund. Prostate cancer is one of the most commonly diagnosed cancers, and the researchers found that selenium can help prevent the disease from advancing. This mineral, of which Brazil nuts are the best dietary source, also boosts the function of your hormonal and immune systems – particularly beneficial in recovery from strenuous exercise – and have anti-inflammatory properties to protect your body’s cells.
Ask Men’s Fitness My co-worker told me that caffeine is a powerful antioxidant and can be good for my skin. Is that true?
Beauty is in the eye of the barista.
Your co-worker is right. Caffeine has powers that extend far beyond that morning energy boost. It’s full of polyphenols, antioxidants that can improve skin health. “Caffeine quickly constricts blood vessels, and can be effective in de-puffing the skin,” says dermatologist Dr Jeffrey Benabio. “It also has antiinflammatory properties, and can help men who suffer from redness and flushing.” The antioxidants found in caffeine can also help to eliminate free radicals - which can cause premature skin ageing. Some studies even suggest that caffeine can repair skin damage caused by UV rays. That’s one multitasking cup of goodness.
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Blue thunder Many professional athletes have to play their sports in the evening, which is great for TV ratings, but not so great for performance. Why? It’s all to do with the sleep-wake cycle – we’re programmed to start winding down at night, which makes sprinting for the try line in the evening all the harder. But researchers have now found that exposing athletes to blue light before they compete can significantly boost their performance in the “final spurt”. Blue light reduces the production of the sleep hormone melatonin, and researchers found that when they exposed cyclists to blue light before a 12-minute cycling time trial, the riders performed far better in the last leg of the trial.
Blue light: great for discos, better for sports.
Ask Men’s Fitness Which is the more important exercise for overall fitness: push-ups or pull-ups?
If we had to choose, we’d go with push-ups. They train your pecs, shoulders and triceps. But, says strength and conditioning specialist Tony Gentilcore, “the real benefit is that they help improve trunk stability.” Push-ups also improve performance on squats and deadlifts, says Gentilcore. Skip them, and a lack of stability leads to misalignment, which impairs your ability to transfer force from your lower body to your upper body and vice versa. And push-ups are also incredibly versatile. “You can use them as a strength exercise or as part of a fat-loss circuit or finisher,” Gentilcore suggests.
Want to improve your freestyle time in the pool? Research from the Netherlands has found that if you spread your fingers like a rake, rather than pressing your fingers together, will increase the drag of your hand and reduces the slip velocity between the hand and the water. This will mean that you use less energy to stroke and will improve your efficiency.
Rise of the robots ■ In their continued attempts to make every human job irrelevant, scientists have now created a sports therapy robot that can provide treatment routines for sports recovery, threatening the livelihoods of professional therapists everywhere. The prototype robot, called Emma (short for Expert Manipulative Massage Automation), has already treated dozen of patients – including pro athletes – for conditions ranging
from lower back pain to tennis elbow. No word as yet on whether the lovely Emma also provides a happy ending…
Resistance is futile.
EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU
GameChangers Face facts
This changes the whole meaning of “looking at someone square in the face”...
Turns out men and women with square face shapes tend to have more intense sex drives than people with circular, oval or triangular faces, according to research from Nipissing University in Canada. In two separate studies, published in Archives of Sexual Behavior , researchers polled uni students. In the first study, 145 students in sexually active relationships completed a questionnaire about how they behave with their significant others, as well as their desires, motivation and proclivity to have sex. Participants also submitted photographs of themselves so researchers could determine their facial width-to-height ratio. In the second study, 314 students talked about their sexual orientation and if they’d ever consider cheating on their significant other – to see how comfortable they are with the concept of casual sex. Researchers already knew square face shapes were tied to specific traits, including aggression, dominance and higher instances of unethical behaviours. Square-faced people also tend to be more attractive as casual sexual partners compared to those with thinner, longer faces. So, why the correlation? It all comes down to testosterone. Your hormone levels at birth (and at various growth periods) influence your sexual attitudes, just as they influence the shape of your face.
● Game Changers
Training Time-crunch Tabata ■ This is the ultimate workout method to train your entire body in four-minute increments. “Tabata’s short duration can increase a person’s willingness to complete it,” says Watkins. “It also increases the chances you’ll do the routine regularly.” Shorter durations means less stress on the body and no excuse to skip a workout.
Do each exercise for 4 minutes (20 seconds on, 10 seconds off, 8 sets), then move on to next exercise.
Do each exercise for 4 minutes (20 seconds on, 10 seconds off, 8 sets), then move on to next exercise. 1) Push-up
swing 2) High knee
You don’t need huge chunks of time to get a killer workout — not with these superspeedy sweatfests. By Cat Perry
If “I don’t have time” is your go-to reason for
not working out, you’re gunna have to come up with another excuse. Because, the honest-togod truth is, if you can spare five or 10 minutes, that’s all you need to squeeze in a quality workout. To prove it, we asked trainer Selena Watkins to create three high-intensity interval training (HIIT) routines using varying ultraefficient methods, each of which, she says, “effectively raises metabolism, preserves muscle and torches fat.” DECEMBER 2017
3) Triceps dip
4) V-up or
Rush it & crush it
2) Squat to
Workout 1 5 min EMOM
EMOMs by the clock
Use medium to heavy dumbbells and kettlebells. M I N U T E 1 Bunny hop (hands behind head), 15 reps
■ In an EMOM (for “every minute on the minute”), you do a specific move every time the clock hits :00 for a certain number of reps, then rest for the remainder of the minute. “It’s body changing because it’s structured to lessen muscle fatigue, delay muscle failure and allow progressive overload,” says Watkins. It also means you can go at your own pace within the interval – although we bet you’ll try to go quickly to get in more rest.
M I N U T E 2 Kettlebell swing, 10 reps M I N U T E 3 Switch lunge, 20 sec M I N U T E 4 Bear crawl, 20 sec M I N U T E 5 Deadlift to biceps curl, 10 reps
Workout 2 10 min EMOM EVEN MINUTES
10 box jump ODD MINUTES
HIIT routines — even if they’re only five or 10 minutes long — can help you burn fat, improve agility and build strength.
12 min AMRAP
1) 10 burpee
5) 10 power
star jumps 2) 10 alternating
One-up your AMRAP
shoulder tap into push-up
6) 10 side plank
with hip dip (left side)
3) 20 jump squat 7) 50 high knee 4) 10 side plank
■ The aim of AMRAP (“as many rounds as possible”) is to beat the number of rounds you did in your last session. Self-defined goals like this build confidence because you set your own pace and see your numbers improve from one session to the next.
“AMRAP is my favourite because it’s so challenging,” says Watkins. You know exactly how many reps you have to do, so you don’t have to watch the clock.” And even if you’re working at a
slower pace, she adds, your body stays under constant stress while you switch between exercises.
Self-defined goals help you build confidence.
with hip dip (right side)
8) 20 sit-up
12 min AMRAP
1) 10 body weight
sumo squat 2) 100 high knee
6) 10 triceps dip
on floor to alternate hand reach and leg extension at top
3) 5 “walks” in
plank (right) 4) 5 “walks” in
plank (left) 5) 10 switch lunge
7) 10 tuck jump 8) 10 wide push-up
to alt. knee-in (push-up, knee, etc)
● Game Changers
Brain for brawn Think your way to bigger and stronger muscles.
Consciously focusing on the muscle you’re training improves both concentration and the communication pathways between your mind and your muscles. But new research proves that thinking about a muscle contracting, even when it actually doesn’t leads to greater gains in muscular size and strength. Researchers from Ohio University, US, asked 29 subjects to wear a cast on their wrists for a month. Half the volunteers spent 11 minutes a day pretending to flex their immobilised wrists, the other half did nothing. When the casts were removed, the first group’s wrist muscles were twice as strong. If just thinking about an immobilised muscle can make it bigger and stronger, imagine the impact it could have if you did the same when lifting weights.
Get your brain into gear Try these four tips to improve brain health and function. Look for the good ■ Try to see the world in a more positive light: people with high levels of cynicism have poorer brain health than more positive people, and a higher risk of long-term brain diseases such as dementia, according to the journal Neurology.
The increase in finger strength in subjects who visualised doing grip-strengthening exercises, according to the journal Neuropsychologia
Go for a walk ■ A quick walk can work wonders for your brain. Research published in the Experimental Biology journal found that the impact walking has on the feet sends pressure waves through the body that increase blood flow to the brain. Solve a puzzle ■ Doing a crossword puzzle increases your brain’s capacity to complete tasks faster, according to the University of California, US. After two weeks of doing a daily crossword subjects’ brains didn’t have to work as hard to complete the task.
GET A GRIP ON NEGATIVE EMOTIONS
1) Don’t suppress your rage
2) Find yourself some space
3) Music brings instant calm
It’s crucial to recognise that anger is a perfectly normal human emotion, and suppressing your rage can have far-reaching negative health impacts including anxiety, depression and physical damage to your heart, according to the British Journal of Health Psychology. That said, moderation is essential because blowing your fuse every five minutes has similar negative health implications for you and those around you, research from the University of Helsinki, Finland, shows.
When your blood starts to boil, get away from the source of stress for five minutes of meditation. That’s all it takes to regain perspective and a sense of calm, according to a Sydney Uni study. If you can’t slope off then try progressive relaxation, which is when you tense and then relax each muscle group in turn, and can quickly return you to calmness.
Need an instant fix to quell the tide of tension? Play your favourite song. Listening to music eases both mental and physical pain and anguish, according to the University of Michigan, US. Alternatively, chew some gum: doing so can reduce levels of the stress hormone cortisol, according to Melbourne University. Eating mango has the same effect thanks to a compound called linalool, according to the Journal Of Agricultural And Food Chemistry .
DISTINCTIVE TONE LOW PROFILE
$ 2 9.9 5 , AVA I L A B L E F R O M A L L G O O D B I K E S H O P S A N D K N O G.C O M . AU
Stay lean Lean beef mince (no more than 85% lean if you want to retain good flavour) has less fat but still provides you with lots of muscleaking protein.
Cheeseburger salad SERVES 2 INGREDIENTS
½ cup thinly sliced red onion 340g lean beef mince Salt and pepper 2 wholegrain pitas ½ tsp olive oil 2 tbsp mayonnaise 2 tbsp tomato sauce 1/ 8 tsp cayenne pepper 4 cups chopped romaine lettuce 2 medium tomatoes, sliced into wedges 1/ 3 cup grated cheddar cheese DIRECTIONS
1) Place onion in a bowl, cover with cold water, and soak for 1 hour. This will reduce some of the raw onion’s bite. Drain and set aside. 2) Grease a BBQ and heat to medium high. Form beef into 2 patties and season with salt and pepper. Grill patties until meat is cooked through, about 4 minutes per side. When cool enough to handle, cut burgers into bite-size chunks.
A tomato twofer Tomatoes are packed with lycopene, an antioxidant that can raise sperm count and lower your risk of prostate cancer
Romaine numerals No lame, wimpy lettuce, just two cups of romaine provides 107% of the RDA for vitamin K, 45% for vitamin A, 32% for folate and 8% for fibre.
4) Whisk together mayonnaise, tomato sauce, cayenne and 1 tbsp water. 5) Divide lettuce, tomatoes, onion, burger chunks and pita between two serving plates or bowls. Drizzle on dressing and sprinkle with cheese.
Burger bowl Get your cheeseburger fix with this hearty summer salad.
3) Brush pitas with oil and BBQ until crispy and browned, about 30 seconds per side. Cut pitas into big slices.
PER SERVING C A L O R I E S 649 P R O T E I N 50g C A R B S 46g FAT 30g
● Game Changers
Good egg Chicken eggs are considered an almost perfect food – they’re low in calories and full of protein, plus studies have shown they don’t raise cholesterol.
Power up for the daywith eggs, Tex-Mex-style
Sweet chorizo hash with eggs and guacamole SERVES 1 INGREDIENTS
140g chorizo 1 12cm sweet potato, peeled and diced 2 cups diced onions Salt and freshly ground black pepper, to taste 2 eggs 5 tbsp 60-Second Guac (see below) Hot sauce (optional) 60 -SECOND GUAC
4 medium avocados ½ onion, diced ½ bunch coriander, chopped Juice from 1 lime 1 garlic clove, minced 1 jalapeño, diced Salt, to taste DIRECTIONS
1) Make 60-Second Guac: place all ingredients in a large bowl or a mortar and pestle and smash. 2) Sauté chorizo in a pan for 3 minutes over medium-high heat. Add sweet potatoes, onions, salt and pepper and stir to combine. Cover and cook for 2 to 3 minutes. 3) Remove lid and stir, then cook uncovered until sweet potatoes have a crisp crust and a tender centre, about 5 minutes.
hash to a plate, top with eggs, 5 tbsp of guacamole and hot sauce, if desired. PER SERVING C A L O R IE S 445 P R O T E I N 22g
4) In a separate pan, fry eggs. Transfer chorizo
Really sweet Sweet potatoes have more vitamin A, fibre and potassium than potatoes and contain antiinflammatory compounds.
● Game Changers
Lift your game
The Coach He won’t cop bullshit from anyone.
Discover why there’s more to yoga than de-stressing.
USE YOGA TO... ADD MUSCLE
USE YOGA TO... SCULPT A SIX-PACK
USE YOGA TO... AVOID INJURY
“In the gym we tend to work isolated muscles though pretty linear ranges of motion, which slightly misses a trick,” says Vinyasa yoga teacher and Manduka ambassador Adam Husler. “Lay out a supportive yoga mat in your house and through consistent yoga practice, you’ll start to appreciate the benefit of integrating all body parts into particular movements as you naturally begin to build more functional mobility. You’ll develop that sweet balance of flexibility and strength. Over time the injuries will happen less, recovery will be faster and your gym work will begin to have more realworld use.”
“Yoga might not specifically target those surface-level muscles that get you washboard abs, but every pose does bring your awareness to ‘the core of the core’ – the muscles that interact with the pelvis,” says Husler. “Once you get to grips with activating these muscles in basic poses you’ll start to engage them as you lift. To feel what I’m talking about, get in a plank position, then touch your right shoulder with your left hand without moving anything but your arm, then your left with your right. Keep alternating and go slow. It’s not as easy as it sounds.”
“Yoga isn’t a stretching class and as you get more experienced, you’ll understand the subtleties of what’s happening to your body,” says Husler. “As that self-awareness increases you can start to apply it to gym sessions, sports and your recovery regime. Yoga got me to engage my core more effectively in boxing bouts and helped me survive an ultramarathon. An extra bonus is that there isn’t any winning at yoga – you just have to do something that’s subjectively hard for you and breathe through it. And sometimes you get to just lie on a bolster, with your legs in the air and sneak in a little nap. Just don’t snore.”
My girlfriend of three years just left me for another girl. She said she’d always had secretive feelings like this. I’m shocked, devastated, and heartbroken but she wants to be friends. WTF?
■ Son, take a breath. Undoubtedly you have a lot of conflicting feelings; many more than a usual break up. So let’s break down the facts. A) She didn’t “leave you”. She actually joined your team. B) Clearly she still likes you as a person. C) She’s come out, which takes courage. So here’s what to do. Embrace her new-found sexuality. Applaud her bravery. Accept her friendship. Who knows? It may be a passing experiment; it
may not. She could become a great friend. She could be bisexual and polyamorous. Whatever the case, accept what you can’t change and move on.
ACCEPT WHAT YOU CAN’T CHANGE AND MOVE ON.
Coach, I work with a guy is who is a sneaky, credit-grabbing back-stabber and an incompetent fool. I simply can’t work with the guy, but I have to on this upcoming project. What do I do?
■ I’d wager it’d be safe to say everyone in the workforce has had this experience. I’ve seen several competing strategies for your predicament: the “keep your friends close, your enemies closer” paradigm; the “play his game” theory; or the very hippie “do nothing, karma’s a bitch” attitude. Frankly, none of them work well, but they all work to some degree. So I’d suggest you work with the guy, be open, honest
and professional, as you would with a valued team player. Be polite and friendly. Yes, he’ll be the snake that he is and he’ll undermine you and potentially damage the business in the process. Point this out when he does. Depending upon the corporate culture, either he’ll be seen for what he is and get fired, or get rewarded and eventually become the CEO. Either way, you won’t be working with him anymore.
Got something health- or fitness-related to ask The Coach? Email your burning questions to firstname.lastname@example.org.
● Game Changers
Tracktastic Whatever your goals, new generation wearable tech can help you track your progress and hit new heights.
Fit tech is getting serious. While activity trackers have been around for donkey’s years (Thomas Jefferson invented the first pedometer back in 1788), next generation technology has seen a surge in some pretty awesome doodads that can do pretty much everything from track your steps, heart rate and sleep patterns to iron your shirts and trim your ear hair. While there have been concerns raised about the accuracy of these gadgets, improvements in technology mean that these things are getting smarter – and sexier. Slick designs are making today’s tracker less Dadwatch and more Who’s Your Daddy. Here are our picks for the best of the bunch.
1) SOEHNLE Shape Sense Profi 100 Reliable premium body analysis with athlete mode and autorecognition of up to 8 people. Accurately measures individual body values and displays daily calorie requirements and BMI. $119.95, available at David Jones
2) TomTom Touch
3) MyFit Pod
4) iFit Sleep Sensor
5) Fitbit Ionic
The TomTom Touch can measure and track your body fat and muscle mass percentage. By seeing trends over time, youâ€™ll know what training gives you the best results. It also capture your calories burnt, heart rate, activities and steps.
A new wearable device which tracks 8 foot-based metrics to help you better understand your running and walking performance along with understanding how your shoes help support performance goals.
Monitor your sleep habits with heart rate tracking, a respiratory rate monitor that tracks breathing and a fresh wake alarm. It has a slim design that slips under your mattress and syncs to the iFit app via Bluetooth.
$39.95, theathletes foot.com.au
$199, nordictrack fitness.com.au
Ionic comes with a new relative SpO2 sensor, making it possible to track deeper health insights, plus on-device dynamic workouts, improved heart rate tracking,contactless payments and on-board music.
Scientifically accurate wireless earphones with a built-in heart rate monitor. A purposebuilt high performance iOS app has been developed as part of the package to store, analyse and report data on your training. Live audio feedback, too.
● Game Changers
Bye bye, BMI Want to know how fit or fat you really are? Ditch BMI in favour of these smarter tools. By Michael Frank
Why are we still using an almost 200-yearold formula to determine who’s fit or fat? We’re talking, of course, about the body mass index, or BMI, developed in 1832 by a social scientist to explain variations in humans’ shapes and sizes.
Unfortunately, it has a major flaw: it doesn’t account for the fact that both bone and muscle weigh more than fat. So, according to BMI, the average muscle-bound NRL player would likely be categorised as “obese,” and top sprinters – who have maybe 8% body fat on a bad day – would score as being at
Weight in kilograms of the average Aussie man, which is 6.5kg heavier than in 1985.
least a bit overweight, a 2014 study showed. But an “off” BMI rating can do more than keep you in the dark about your fitness level – it can also cost you money. Insurance companies still relying on BMI can use a bad score to jack up premiums, says osteopath Scott Costley, a triathlete and sports medicine
Body and Bone specialist who worries that doctors and insurers are using obsolete tools. Plainly put, BMI is a useless metric that belongs in the garbage bin of history. Fortunately, though, there are many newer, more accurate ways to gauge your level of fitness. Here are four of the best.
1. Do the easy maths If your waist circumference is less than half your height, that’s a good sign you’re fit. This waist-to-height ratio (WtHR), which Costley uses for his patients, is a far better predictor of overall body-fat percentage and heart health than BMI, says a study by Leeds Beckett Uni in the UK.
2. Get a DEXA A DEXA, or DXA, a type of X-ray used by many pro sports teams to assess athletes’ health, yields exact body composition – fat, muscle, bone – and can also show muscle imbalances. Check out Body and Bone (see top box, opposite) for more information.
3. Do the hard maths Your body shape, not just your body fat percentage, strongly correlates to overall health. Excess belly fat, measured using a shape index, is a huge predictor of mortality. But now there’s an even better overall indicator of risk from many diseases: SBSI (for Surface-based Body Shape Index), a volume measure of your shape. The problem: measuring yourself for SBSI is a bit tricky, so recruit your partner to help, and use one of the many online SBSI calculators to automate calculations.
4. Buy a hightech scale Smart scales (like the SOEHNLE in the box, opposite) are potential game changers since, unlike a DEXA, you can do it at home and, once you’ve shelled out for it once, you don’t have to pay any extra. Smart scales can also help by automatically tracking your progress by syncing with apps via Wi-Fi or Bluetooth , so you can see how you’re improving (or not) over time.
If your waist circumference is less than half your height, that’s a good sign you’re fit.
y n y c
MF TOP PICK
■ Born from the proven results of elite sport, Body and Bone brings the same advanced testing to the general public. From DEXA body composition through to VO2 max and full metabolic testing, Body and Bone will take your training to the next level. bodyandbone.com
MEASURE. MANAGE. MOTIVATE.
MF TOP PICK
SOEHNLE Shape Sense Profi 200 ■ The SOEHNLE Shape Sense Profi 200 provides reliable premium body analysis with athlete mode and autorecognition of up to eight people. It accurately measures individual body values and displays daily calorie requirements and BMI. $119.95, available at David Jones.
● Game Changers
Food of love If you’re not getting enough zinc then you can put your ambitions of being a great lover on ice. Zinc is an essential micronutrient for optimal health. It’s involved in DNA metabolism, gene expression, brain health, immune function and central nervous system function. It’s also essential for normal production of testosterone, the male sex hormone that builds muscle, burns fat and influences sex drive. So how can you get more into your daily diet? Check out these four zinc-packed foods.
■ Red meats such as beef are among the foods highest in zinc – 100g of beef contains 6.3mg of the element, which is 66% of your recommended daily intake (RDI). Because zinc is involved in up to 300 different enzymes, you need to hit your RDI of 9.5mg as often as possible.
■The shellfish has been hailed as an aphrodisiac for millennia, and it’s actually the zinc in oysters that puts the lead in your pencil. Oysters contain more zinc per serving than any other food, although eating them every day might be a stretch on your finances.
■ Brazil nuts not only help you towards your zinc RDI (with just over 4mg per 100g), they also contain a balanced ratio of saturated and unsaturated fats, which are also essential for efficient hormone production and optimal brain health. Snack on a small handful. 44
■ They might not be your first choice of mid-afternoon snack but sunflower seeds are a great source of zinc, with a single 25g serving containing more than 15% of your RDI. They’re also high in magnesium, which works with zinc to boost testosterone. DECEMBER 2017
66% Percentage of your recommended daily zinc intake found in 100 grams of beef.
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● Game Changers
Don’t fear fat If you want to lose fat one of the worst things you can do is stop eating it, especially nutrient-packed sources such as avocado. High-quality fats are essential to optimal health, not least the production of muscle-building and fat-burning testosterone. “Whatever nutrition plan you’re following, a good starting point to ensure your daily fat intake is divided equally between monounsaturated, polyunsaturated and saturated fat sources,” says Dr John Berardi of Precision Nutrition. The only type to avoid are trans fats, which are rarely found in natural foods but are common in takeaway foods, snacks and fast foods. They have been linked to serious health issues including heart disease, cancer and obesity. Read the advice on the right to make sure you’re getting the full healthy fat benefit.
If you want to lose weight, don’t ditch fat.
Sharpen your brain
Burn off your belly
Boost your sex drive
■ If you always hit your five-a-day target of fruit and veg, you may think you are getting all the essential vitamins and minerals your body needs to look and feel your best. However, vitamins A, D, E and K are fat-soluble, which means that they are only properly absorbed in your intestines when fat is present. Add a little butter to your steamed veg – it’ll not only make it taste better, it’ll also increase nutrient absorption.
■ Fats not only make you stronger and leaner, they also make you smarter. Omega 3, a type of polyunsaturated fat known as an essential fatty acid (because your body can’t produce it, so it has to be consumed through your diet), has been linked to a huge number of health benefits. These include a better-functioning brain and reduced risk of depression and dementia. The best source of omega 3 is cold-water oily fish, such as salmon.
■ It might sound counter-intuitive at first, but eating fat won’t make you fat (unlike eating and drinking lots of high-sugar snacks and drinks, which will). In fact, it will help you lose it. Subjects on a moderate-fat Mediterranean-style diet lost 4.4kg of weight on average, while those on a low-fat diet lost just 2.9kg in a study published in the New England Journal of Medicine. What’s more, researchers found that the fat-eating group had better insulin sensitivity, meaning they were better able to burn fat and build muscle efficiently.
■ Fat is essential for good reproductive health because your body needs it for making hormones, especially androgens, the male sex hormones. A lack of dietary fat can significantly reduce sex drive because it lowers levels of free testosterone – the higher your levels the higher your libido, and the easier it is to build muscle and burn fat. One study, published in the Journal of Clinical Endocrinology and Metabolism, found that men put on a low-fat and high-carb diet suffered a 12% decline in androgen levels.
THEY ATE WHAT?
Here’s how much food some of the world’s top athletes eat. Prepare to be nauseated... Michael Phelps A sample daily meal plan: 2 fried egg sandwiches, oatmeal and blueberries, 5-egg omelette, French toast, 3 chocolate chip pancakes, 2 ham and cheese sandwiches, 1kg pasta, 1 pepperoni pizza and energy drinks.
14g The amount of fat per 100g of avocado. Of that, approximately 2g is saturated fat, 2g is polyunsaturated and 10g is monounsaturated.
Ryan Lochte This swimmer has a thing about Macca’s. He’ll eat a Big Breakfast, McMuffins, hash browns and a fruit salad for brekkie; Chicken McNuggets, a Big Mac and a Double Cheese Burger for lunch; and the same again for dinner, plus fries.
Dwayne Johnson After eating clean for 150 days, The Rock had a cheat day during which he devoured 12 chocolatechip pancakes, 4 large pepperoni pizzas and 21 brownies. That’s 15,692 calories, people.
DEXA Body Composition
Mobile DEXA truck
Full Metabolic Testing
VO2 Max Testing
● Game Changers
Caption if needed
Reborn in rehab A downward spiral of booze and drugs pushed Travis Young to breaking point. Here’s how he turned his life around.
Travis Young, 29, grew up in Sydney’s Sutherland Shire surrounded by a loving family. The son of an ex-CanterburyBulldogs player and talented player himself, Travis also started up a fitness business in his early twenties which became successful. But all was not as it seemed. “I started drinking when I was young, but it didn’t start becoming an issue until I was about 24 or 25,” he says. “I also started taking cocaine at 21 and it
really ramped up at the same time. I had a successful business and things were going okay but everything just spiralled out of control because of the amount of drugs and alcohol I was using. “It was the culture – football culture, Shire culture – it was seen as normal to go out Friday to Saturday among the group I was hanging out with. Even though I always took the party a little bit too far every time, it wasn’t seen as unusual – it was quite normal with that group.”
The effect of this endless party lifestyle started to take its toll on Travis’s health. “I struggled with day-to-day tasks on Mondays and Tuesdays although I forced myself to train, but my mental health was where the real problems were starting to arise,” he says. “I had never suffered from depression or anxiety before, but after I started ramping up my drug use I started feeling anxious going to cafés or in crowds. My job was to stand in front of 30 people and tell them
what to do and it was starting to get uncomfortable for me.” Travis also became very depressed, but although he was struggling he tried to pretend all was okay; that he was happy. “It took its toll on me,” he says. “It was so draining to pretend to be happy when I had so many problems.” At age 25 the addiction began to spike. Travis doubled his drug use, going on three-day, cocaine-fuelled benders. After the loss of a close friend and his grandmother, and missing his son’s first hours after birth, Travis would use drugs to escape. He added prescription medicines to the cocktail to help him sleep. As this cycle
continued, Travis started to let friends, family and business partners down. He missed business meetings, footy games and his grandmother’s final days.
The tipping point “At the end of 2015 I lost my business and I lost the lease as well,” Travis says. “I tried to restart the business again, but the two trainers I had working for me started their own business and I lost all my clients to them. I had no clients, I had no gym and I was just struggling.” Travis finally found a new gym in March 2016, but by them he had a bad reputation and was unable to get back up on his feet.
“That’s what drives me now – I never want to go back to being that person who wasn’t there for my son or my family.” “I had this ‘fuck it’ moment, and I went on the bender of all benders – a four-day bender of gambling, drinking, drink driving, taking copious amounts of cocaine and that was what tipped me over the edge,” he says. “My mum found out there was a problem – because I wasn’t even hiding it on that bender. Normally I was really concealed about it. But this time I was out of my mind – I didn’t care if anyone saw me; I didn’t care what state people saw me in.” Travis’s mother drove from her home on the south coast of NSW and came to find him, passed out asleep after his big weekend. “When she did wake me she asked what was wrong and I told her I had a gambling problem – I didn’t admit to it all,” he says. “I ran away from her. I jumped in my car and drove away.” After fleeing, Travis pulled his car over and wrote his son a suicide letter, saying goodbye. “I was contemplating suicide and how I was going to do it,” he says. “I don’t know how but I managed to snap out of it. Then the next morning, my mum asked if I could come over to speak to her, and so I went over, and the first thing she said to me was, ‘Do you want to go to rehab?’ Straight away I said yes.”
The turning point Days later, Travis was on a plane to Thailand, headed for The Edge – a specially designed rehabilitation centre
for young men that combines sport and psychotherapy. The intense one-on-one counselling and group classes and the friendships he began to form with others in the program, along with access to a gym and daily Muay Thai classes, helped Travis find a way to conquer his demons. “It was a really good experience for me and I enjoyed it,” he says. “It might sound weird that I enjoyed rehab, but I did. I didn’t have to run a business; I didn’t have to worry about anything or anyone except for myself for the 28 days I was there.” Of course, part of the process was having to face up to the damage that he had done, particularly over the previous year. “I realised that I wasn’t just hurting myself,” Travis says. “As an addict I was being very narrowminded. I truly thought that the only person who was getting hurt by my actions was me. I got letters from home while I was there and it taught me how much I had hurt others – it was the biggest lesson I learned. How much my actions had been affecting those who were close to me, those who I loved, and it absolutely broke my heart. My mum was so hurt, my dad was so disappointed. My mum even said that I wasn’t a good father, and that’s what really broke me, because I love my son so much and I had considered myself to be a good parent before then, but that’s what drives me now – I never
want to go back to being that person who wasn’t there for my son or my family.”
Lessons learned Fast forward to now and Travis is a changed man. He has a flourishing new business – aptly named Reborn Fitness (rebornfitnessclub. com) – which is celebrating its first anniversary, and he’s about to welcome his second child to the world with his partner. He has also been 100 percent clean and sober for 18 months. “Reborn Fitness is a group training facility, and we do a lot of personal training and challenges as well,” Travis says. “With the challenges, I base a lot of them around sobriety and the things I’ve learned from rehab about mental health and lifestyle balance and how important it is to your life – it’s not just about training and nutrition.” Travis has also
Travis (below centre) now operates a flourishing business.
found that many of the personal lessons he learned in rehab have helped him to become a better trainer. “I don’t think I’d be half the person I am or be where I am now if I hadn’t gone through those tough times,” he says. “I have become a better man, dad, business owner, trainer – everything has been amplified because of those tough times.” While Travis is one of the lucky ones, there are many who continue to struggle with addiction and mental health issues. And Travis has a message for them: speak to someone. “Always speak to
someone,” he urges. “Men are often too proud, don’t want to be seen as soft or weak, but there is a saying, ‘it ain’t weak to speak’. The most ambitious thing I’ve ever done was to speak to those close to me about my problems, seeing a counsellor and opening up and being able to share my experience with other people. It’s then that you realise you’re not alone, you’re not different.” ■ If you or anyone you know needs help or information regarding mental health, contact Lifeline on 13 11 14, Suicide Call Back Service on 1300 659 467 or Beyond Blue on 1300 224 636.
If you’ve a story you’d like to share, send an email to email@example.com with clear before and after photos (photos must be at least 1MB each). DECEMBER
2017 MEN’S FITNESS
● Game Changers
GLUTEN FREE PASTA
Okay, they’re not going to win any awards for nutrition, but rice noodles are lower in calories and fat than regular pasta. They’re also gluten-free, which is handy for coeliacs or those on the current anti-gluten bandwagon. Giddy-up!
Made from the Japanese root veg konjac, these are super-duper low in calories but an excellent source of fibre, so they fill you up quick. This is probably a good thing, as the texture of this pasta won’t make you want to linger.
Use your noodle: pasta is not the devil.
Pasta master It’s time you stopped avoiding this awesome source of energy – dig in to these!
Soba noodles are made from buckwheat and are rich in phytonutrients, including lignans, which researchers have found can help protect against heart disease. Buckwheat can also help control blood sugar levels and lower the risk of diabetes.
Meet white pasta’s more honourable brother. Wholemeal pasta is a great source of fibre and it contains more vitamins and minerals than its over-processed sibling. Have trouble with the texture? Mix brown and white and up the brown a little each time.
Thanks to the gluten-free fad that’s still hanging around, more pasta brands are now offering gluten-free varieties, and the good news is some of them actually taste really good. They’re often made from flours such as corn, rice or legume.
Low in calories, udon noodles are a good source of complex carbs and contain more protein than normal wheat pasta. Udon noodles are also highly digestible – meaning your body gets its energy quicker.
MF TOP PICKS
If you think of pasta you probably also think “bad carb”. While it's true most pastas you see on shelves and in restaurants are the white, flabby wheat flour variety, there are plenty of other pasta varieties out there that are great sources of healthy carbohydrates and fibre. It's also worth remembering that it's not so much the pasta itself that's usually the problem when it comes to this Italian favourite – it's the creamy, cheesy sauces that you slather it with that's the real problem. A healthy, veg-filled sauce with low GI, high-fibre pasta makes for a great healthy meal. Stock your cupboard with these healthy pasta varieties and you'll never have to quake in fear at the sight of a noodle again.
Smarter pasta Vetta Smart Pasta Higher in protein and lower in carbs than regular pasta (50% more protein and 25% fewer carbs), this is a healthier way to satisfy those cravings. Also comes in a cholesterollowering variety. vettapasta.com. au/vetta-smartpasta
Barilla Gluten Free This has the same taste and texture as regular pasta, but is made with a blend of corn and rice instead of wheat ﬂour. To add to its saintliness, it’s also made with non-GMO ingredients and is endorsed by Coeliac Australia. barilla.com/en-au
● Game Changers
Mix masters We asked the brand ambassadors for some of our favourite spirits for their absolute best cocktail recipes. Here’s what they served up.
KENTUCKY BUCK M I TC H E R ’ S KENTUCKY BOURBON
1 strawberry, chopped 20ml lemon juice 15ml simple syrup 40ml Mitcher’s Kentucky Bourbon 2 dashes Angostura bitters 60ml ginger beer TO MAKE
SALT AND SEA
RÉMY MARTIN VS OP
TH E B OTA N I ST GI N
M I TC H E R ’ S SOUR MASH
D I SA RO N N O AMARET TO
60ml Sierra Tequila 15ml light agave nectar 20ml lime juice 30ml aloe vera juice 15ml cucumber juice (no skin) Salt, to taste
60ml Rémy Martin VSOP 15ml lime juice 120ml ginger beer
60ml The Botanist Gin 20ml lime juice 20ml simple syrup 3 cucumber slices 4-6 coriander leaves Pinch of sea salt
2-3 basil leaves 3 blackberries 45ml Mitcher’s Sour Mash 15ml Licor 43 15ml lemon juice
45ml Disaronno Amaretto 30ml orange juice 60ml wheat beer
Combine all ingredients and shake well. Strain over ice and serve with an added pinch of salt.
Pour Rémy Martin and lime juice into a rocks glass. Add ice cubes and top with ginger beer. Add a lime or apple wedge to switch things up.
Combine all ingredients in a shaker with ice and shake well.
M uddle basil and blackberries lightly in the bottom of a shaker. Add sour mash, Licor 43 and lemon juice. Top with crushed ice, stir lightly and serve.
Shake and strain Disaronno and orange juice into a glass. Top with beer and garnish with an orange slice.
Food st yling by Roscoe Betsill
Muddle strawberry, lemon juice and syrup in a shaker. Add bourbon, bitter and ice. Shake. Strain into icefilled glass. Top with ginger beer.
PARAISO SIERRA TEQUILA
● Game Changers
Motoring Sand driving can be the most rewarding type of 4WDriving.
No road? No worries. Make the most of your summer adventures with these expert sand driving tips from Isuzu UTE. Nothing beats a day out on the beach – blue skies, bluer water and endless empty dunes – and with a 4WD there’s an endless horizon of uncrowded spots to score some waves or cast a line. Sand driving can be the most rewarding type of 4WDriving, but it can also bite back if you’re not prepared. More than one 4WDriver has lost their pride and joy to an incoming tide after getting bogged! Here are a couple of proven driving tips designed to make sure your dream day at the beach doesn’t turn into a sand-
filled nightmare. First up – tyre pressure. As a general rule, go straight down to 16psi – don’t mess around. This will approximately double the width of your tyre’s footprint that contacts the sand, meaning your 4x4 will float across the top of the surface rather than bog down. Think of a tank’s footprint or a tractor with very wide tyres. It’s the width of tread touching the ground that lets it walk over the soft ground. Sand driving is all about momentum, so no matter what, you’re going to want to keep your vehicle moving. This doesn’t mean you want to go thundering up every
dune you see though – as tempting as they might be. It’s all about finding that sweet spot of throttle input that gives you the perfect balance between maintaining momentum and excessively spinning your tyres.
If you keep one cardinal rule in mind, make it this one: no sudden movements! That means going easy on the throttle and the brakes, and even easier on the steering. Coast to a stop rather than hitting the anchors, which will just cause you to get bogged.
Wherever possible, stop your 4WD so it’s facing down a slope. This will help a lot when you go to take off – you’ll have gravity on your side. Turn down the slope rather than up it, too. A common scenario is when your tyres start to dig in, you lose forward momentum. As soon as you feel this happening, take your foot off the accelerator – most people try to accelerate, which only spins the wheels and digs you in further. If you catch this situation early enough, reverse back along your tyre tracks, which are harder packed sand, then have another run at it. Drive to the tides – low tide’s best, as you’ll have the maximum amount of hard-packed sand. Aim to get on the beach a couple of hours before low tide, and come back off again no more than a couple of hours after high tide. All beaches are different though – some will be wide and
O F F T H E B E AT E N T R A C K
Top spots to sand drive
Fraser Island, Qld
Stockton Beach, NSW
Cable Beach, WA
The world’s largest sand island, about 300km north of Brisbane. At 123km long, the World Heritage-listed island is two and a half times the size of Tonga.
Part of the Worimi Conservation Lands and NSW’s longest beach. It stretches 32km from Birubi Point to the mouth of the Hunter River at Newcastle.
In the Kimberley, 2200km from Perth and 1860km from Darwin, is a 22km stretch of white sand – Indian Ocean on one side, red dirt and cliffs on the other.
● Game Changers
Next wave Think bodysurfing is for wusses who can’t ride a board? Think again – it’s a challenging workout that’s not for the faint-hearted.
Bodysurfing –it’s the original and purest form of surfing.Butusingyour body to ride a wave is more than just a thrilling sensation – it’s a great way to incorporateswimming into your training regime as a great full body workout or even a rest day activity. “Rather than focusing on isolating muscles, a bodysurfer needs their whole body to function as one unit, bending, twisting and reacting to the wave,” explains Nick Brbot, an avid bodysurfer who’s been taking on the waves since childhood. “Growing up in Sydney, I had the world’s best beaches on my doorstep,” he says. “Surfing and bodysurfing have been part of my life since I can remember.” Brbot and his mates would head to the beach and race each other out, seeing
who could catch the longest wave. “It was always so much fun,” he says. “The competitive nature of it and the feeling of being one with the ocean. You’re not riding on the wave, you’re riding with the wave, in the wave.” About five years ago, Brbot and his crew discovered bodysurfing handplanes and fins. Fins assist you in getting onto the wave in a better position, saving you from getting dumped. “It was then that I really stepped up my game to bigger waves,” he says. “I use a brand called WAW Handplanes. They make bodysurfing so much easier.” In 2016, Brbot and his mates established a group called the Bate Bay Body Bashers. “We welcome anyone to come and bodysurf with us on Sundays at Cronulla Beach,” he says. “We also managed to win
the Australian Titles as a team this year at the Whomp Off Australia, in Thirroul.” More than just a joyride ■ Bodysurfing has countless health benefits. It incorporates the endurance elements of swimming while also calling on fast twitch muscle fibres as you propel yourself onto the wave. “The beauty of all this is that additionally it’s a low impact activity which gives the joints minimal stress as opposed to land-based cardio activities such as running,” Brbot says. Bodysurfing is also great for cardio fitness, building lung capacity and efficiency. “Although it is a cardio-based activity, bodysurfing is a great strength builder and core stabiliser,” Brbot says. “The swimming element requires full body connection and coordination with the combination of leg
Big waves, good times
”The biggest surf I’ve experienced bodysurfing was July this year at Cape Solander,” Brbot (left) says. “It was about 10-12 feet tall, just as thick and breaking into around 3 feet of water. It was a surreal experience and I was
pretty happy to get out of there alive. The wipeouts felt like they were going to rip my limbs off. But it was an incredibly exhilarating experience – barrels big enough for a bus to drive through, maybe two. I can’t wait till it gets that big again.”
kicks, as well as the use of lats and shoulders to pull through the water. “The actual riding of the wave engages the core – you use your core to stabilise and reposition yourself and strain against the water to hold position and line on the wave.” Finally, bodysurfing boosts flexibility and alignment as the kicking and swimming motions engage the posterior chain, forcing it to fire up to counter the twisting and turning of the wave. “It encourages balance and variety in a training program,” Brbot says. “The incorporation of
bodysurfing into your training is a great way to break through a plateau while relieving stress and tension in the body.” Swimming in the ocean is also great for the skin and the immune system, plus it releases dopamine and serotonin, the body’s feel-good hormones. “Overall, it’s a great way to not only stay physically fit but also mentally sound,” Brbot says. “It’s the perfect balance.” Happiness comes in waves ■ Of course, you need waves to bodysurf and there are not always waves around. But for
MF TOP PICK
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“You need to be relaxed and calm in case any hairy situations arise. These are the most crucial times to make decisions.”
Brbot, living in Sydney means that there are loads of awesome surf spots to seek out. “I have a few favourites, but my all-time favourite is Cape Solander [Kurnell],” he says. “It’s the location of the Redbull Cape Fear surfing competition. I wouldn’t really recommend it to beginners, though, as it’s about one metre deep and goes straight into the cliff. It’s taken a couple of years of experience to get my confidence up to bodysurf these types of spots. “ Of course, taking on surf like this can lead to injury, and Brbot has had his share of cuts
and bruises from slamming into rocks underwater. “It’s important that you do everything you can to make sure you don’t go head first into the bottom,” he says. “That’s when things can get very serious – concussion, neck or back injuries.” Brbot ensures that he’s in peak bodysurfing shape by incorporating strength training and yoga into his regime, as well as sessions with a physiotherapist. As well as allround physical fitness, a healthy mindset is essential for bodysurfers, as keeping a level head during a
wipeout is crucial. “Bodysurfing in high risk areas can get very dangerous very quickly, “ Brbot says. “So it’s essential that I’m in the right state of mind before a session. In some extreme sports you may want to get hyped up, but I prefer to be relaxed. You need to be relaxed and calm in case any hairy situations arise. These are the most crucial times to make decisions. The closest call Brbot has had was almost drowning. While this has only happened once, he does his best to ensure it won’t happen again.
“I was riding across the wave when I was hit by some backwash coming from the cliff,” he says. “It threw me up into the lip of the wave, and the wave then slammed me underwater. Unable to predict this, I hadn’t taken a breath before going under.” Brbot panicked, trying to swim up to the surface, but as he got close, another wave came through, holding him under the water for two consecutive waves. “I would’ve been under for a good 20-30 seconds, which felt like minutes,” he says. “After that, I’ve been way more careful in the water. I’ve focused on my underwater training regime and am always ready for any situation.” So what do the
board riders think of Brbot and his mates? “There has been a growing respect for bodysurfers,” he says. “It’s way better now than it was five years ago. Once the surfers realise we can ride the wave the whole way across they show more respect. “Out at the reefs like Cape Solander, the surfers love what we’re doing. We normally sit on the outside and pick up the scraps of the waves they don’t get. So it’s no issue to them for us to be there. They often call us into waves when they decide they’re not going on. After all, we’re just sharing our passion for the ocean. If everyone respects each other and the ocean, then all things go swimmingly.”
Follow the Bate Bay Body Bashers on Instagram @ batebaybodybashers DECEMBER 2017
EarnIt! Uncap your salary Want your boss to unclench those tight little fists of his (or hers) and give you a raise? Here’s how to make it happen.
living in Australia isn’t cheap. Power bills are skyrocketing, housing is becoming more and more unaffordable – both for renters and for buyers – and we pay more for food, entertainment, transport and clothing than our mates inthe UK or US. Back in 2015, Deutsche Bank’s fourth annual Mapping the World’s Prices report found that we live in the most expensive country on the planet. Which is why you need to know how to pull the most coin from your profession. Rather than just punching a clock like a robot, it might be time to pursue a raise. To find out the best ways to accomplish the mission, we asked some of the world’s top staffing agencies to tell us their strategies.
Don’t fall victim to “premature evaluation” ■ If you’ve demonstrated a wide range of abilities that have given you measurable value in your current job for at least a year – and you haven’t made an arse of yourself at any corporate outings or been caught having sex with the cleaning lady on your desk – it may be time to ask for a raise. But – and it’s an important but – respect that one-year minimum, as it takes time to prove your true worth. The exception is if your entire role has expanded to include brand-new responsibilities, not just a heavier workload. Do tread with care, however. “A request prior to a year could make you look like someone who’s constantly looking for more, and therefore not a good person to keep in the long-term plans,” says Greg Detter, senior VP of staffing firm Creative Circle.
Assume they want to keep you ■ Don’t let yourself be intimidated by the prospect of asking for a raise – your company
probably wants to keep you as much as you want to stay, even if that means having to pay you more. “Recruiting and training a new worker is expensive,” says Detter. “The cost of employee turnover could be six to nine months of that person’s salary. Most companies want to keep people happy.” Accordingly, if you picture yourself staying long term, Detter recommends making this known. “Paying an employee more money is a whole lot more palatable if it means keeping a good person happy for the long haul.”
Get the timing right ■ The ideal time to submit your request varies by financial year, as well as an organisation’s earnings announcement and bonus schedules. If it’s late in the financial year, make your request a month or two before the calendar flips, especially if it’s a large firm that’s more process oriented, so it can go through all the layers of approval, says Lisa Garfinkel, division director of Ajilon Staffing. “Most raises are decided
before the end of the budget year, so don’t wait until thelast minute.” Company size matters, too, says Garfinkel. “If the money isn’t in its budget, it can be impossible for a smaller organisation.” Personal timing also matters. “If you’ve just completed a successful project or brought in new business,” says Lauren Ferrara, assistant city manager at Creative Circle NYC, “your bosses will be much more open to a salary bump.” Follow your instincts and strike while the iron’s hot. Finally, before you seek a raise, stress that you want feedback on your performance to grow as a team member. “In addition, own up to your failures – turn them into learning moments for others. Even if you don’t get a formal review, your peers and managers understand your value.”
Know how much $$ to ask for ■ “Raises are usually based on percentage, not dollar amount,” says Ferrara. “If you make $40,000 and ask for $10,000 more
– a 25% raise – that may not be possible.” So consider the health of the economy, and ask your boss about the company’s raise protocol so you can be realistic when deciding how much of a raise to request.
Be able to prove your worth ■ Have you contributed beyond your responsibilities? Why are you an indispensable asset to the company? Did you beat a budget or nab a big new client? Prepare these answers – complete with all the proof you need to back them up – before making your request. And if you’ll be meeting with HR, says Ferrara, to monetise your worth, go a step further and learn their language. For example: “Because of my management skills, I upped productivity in my department by X%.” Or, “Because of my strong client relationships, I was able to upsell services and generate X amount of new business.” Promote yourself – even if that means presenting your boss with a
basic worksheet explaining it all. But remember, there’s a fine line between making a case for yourself and looking desperate. “Instead of friending the boss on Facebook and posting a picture from the office over the weekend with #grinding,” says Detter, “work hard and trust that it will be noticed in the right way.”
Don’t hold a gun to their heads ■ One big “don’t” all our experts agree on: don’t try to leverage another job offer into a raise at your current job. “Fewer than 15% of all employees who accept a counteroffer from their current company are still there one year later,” says Garfinkel. Why? “The counteroffer may be issued as a Band-Aid – and you’ll be labelled a flight risk.” The same goes for using an outside offer to seek sympathy on financial grounds: “Telling them you can’t afford to keep a job won’t help,” Garfinkel adds. “Your finances are your problem.” Just look them in the eye, make your case, and go for the handshake.
MF GOOD ADVICE
ASSUME THE POSITION
Want a raise, but the timing’s not right? Here’s how to set yourself up to get noticed when it is. Don’t slack off in your current role
Ta k e o n n e w responsibilities
Join in on company “extracurriculars”
Love what you do
“Exceed expectations, beat deadlines and offer to do more than your job description calls for,” says Ajilon Staffing’s Lisa Garfinkel.
Volunteer for projects. “This shows you’re committed to both your own success and the company’s,” says Lauren Ferrara of Creative Circle NYC.
“Don’t skip the office happy hours/ birthday parties/ lunches,” says Garfinkel. And if you aren’t up to playing on the corporate sports team? “Show up and be a cheerleader.”
“If you’re happy at your job, people will see that and know you’re committed and an integral part of the firm,” says Ferrara.
MF COVER GUY
Chris Hemsworth He’s got one of the most enviable physiques in Tinseltown, and while amazing genes certainly play a part, Chris
It’s Hammer time H e m swo r t h wo r ks d a m n h a rd t o l o o k l i ke a g o d – l i t e ra l l y.
As Thor wows movie-goers across the country in Ragnarok,
we show you exactly what this bloke does to get his superhero b o d y, b r i n g i n g yo u t h e o f f i c i a l ro u t i n e f ro m h i s t ra i n e r.
Will it score you a role in the next Marvel flick?Probably not, but it will get you results wor th showing off.
CHRIS HEMSWORTH BY THE NUMBERS AGE:34 HEIGHT: 190cm BICEP SIZE: 40cm CHEST: 121cm WAIST: 84cm WEIGHT: 88-98kg NET WORTH: $60 MILLION SHOE SIZE: 12 SIBLINGS: 2 MARRIED: FOR 7 YEARS
A Hemsworth has had to transform his body to play Thor multiple times, and it isn’t always easy to do it. Even for a genetic freak like this guy, it takes serious amounts of work. (And serious amounts of food.) But of all the actors who had to pack on mass for a movie, few in recent memory have taken to the task with such zeal, and notable success, as Hemsworth when he landed the part of Thor. 62
A U S S I E S T A R C H R I S H E M S W O R T H M AY P L AY T H E
Norse god Thor on the big
screen in Marvel’s movies, but he’s basically a god in the gym, too. He’s tall, ripped and sculpted – making him the perfect actor to go head-to-head with the Hulk in Thor: Ragnarok. Likewise for his role in Avengers: Infinity War – starring the ultra-ripped Josh Brolin as Thanos – one of the most epic superhero movies ever. It’s also one of the funniest Marvel movies to date, with Hemsworth proving he has comedy chops right up there with his piercing blue eyes and rippling muscles.
For the first film, Hemsworth hit the gym with trainer and former Navy SEAL Duffy Gaver, who applied an old-school bodybuilding approach – with careful attention given to Hemsworth’s arms and shoulders. Thor, after all, often appears sleeveless, but rarely shirtless. All told, Hemsworth gained 20 pounds (9kg), laying the foundation for a physique
he’s maintained at or close to peak condition for Thor’s recurring role in The Avengers and solo sequels. “We’ve pretty much stuck to the original template,” Gaver says. “Of course we’ve had some variation over time to keep things interesting and prevent plateaus, but this is the basic template.” Gaver embraces a simple training model, and despite his high-powered clientele, makes
5 most badarse movie roles Clockwise from top left: the brothers Hemsworth: Liam, Chris and Luke; Chris Hemsworth with wife Elsa Pataky, with whom he has three children; Hemsworth as The Hunstman, with Kristen Stewart.
The superstar actor has appeared in some of the biggest film franchises of all time. Here are his best. After appearing in a small but crucial role in Star Trek (2009), Hemsworth became a breakout star after being cast as Thor, the Asgardian god of thunder and member of The Avengers. Hemsworth has one of the best physiques in Hollywood, using an intense workout routine to get shredded.
no attempts to jazz it up with new equipment or exotic exercises. “So many of the products you see advertised on infomercials right now did not exist when the first Mr Olympia contest was held, which should tell you something,” Gaver says. “I appreciate my niche in the training industry because when someone comes to me, they want to get to it. They’ve got a timeline, and at the end of this, someone’s going to put a camera on them, they’re going to blow it up to 30 feet tall and it’s going to be a part of public record forever. There’s no particular exercise combination that will ever beat the guy who realises, ‘Hey, this all comes down to hard work’.” Hemsworth in particular was a model of consistency. According to Coach Magazine, he said, “In the comic strip Thor looks to be around 227kg [500lb], so obviously that wasn’t my goal, but it was very
important for me to look the part and be as powerful as strong as I could while still maintaining that element of agility.” The physique he built has made “Chris Hemsworth Workout” the top search suggestion when you punch the actor’s name into Google. The internet, of course, is a minefield of shameless, clickbaiting “Thor Workout” imitators. Fortunately, you don’t need to look any further than the full, unabridged template we present here. So get ready to hit the gym hard – and remember: when it comes to building a god-like body, there are no shortcuts. “People see Chris and they think he was on steroids, but he didn’t touch a single substance,” Gaver says. “It was just red meat, heavy weights and some protein powder. He crushed every single workout. He simply decided to look like Thor.” Mission accomplished.
Hemsworth’s 190cm, 90kg muscular frame was perfect for the character and he sculpted and toned himself to get even more jacked for Thor: The Dark World (2013), Avengers: Age of Ultron (2015), and the upcoming Avengers: Infinity War (2018).
Thor series ■ Chris Hemsworth went from an up-and-comer to a superstar overnight when he was cast as Thor in the Marvel Cinematic Universe. Hemsworth turned his body into a Norse god-worthy physique to play the superhero, who wields a magical hammer and has some of the best hair in the MCU. Hemsworth’s Thor has had solo outings in Thor (2011), Thor: The Dark World (2013), and Thor: Ragnarok (2017).
The Avengers series ■ Chris Hemsworth brought his muscular physique to these team-up films for the Marvel Cinematic Universe, starring in The Avengers (2012), Avengers: Age of Ultron (2015), and Avengers: Infinity War (2018). Hemsworth is expected to appear in the fourth Avengers film in 2019, which is currently untitled.
Blackhat (2015) ■ Hemsworth traded in his hammer for a computer in this Michael Mann-directed thriller, starring as a hacker who helps the government take down some bad dudes.
The Huntsman series ■ Hemsworth starred as the titular Huntsman in both Snow White and the Huntsman (2012) and The Huntsman: Winter’s War (2016), going up against Charlize Theron’s evil Queen Ravenna.
Rush (2013) ■ Hemsworth played real-life Formula 1 driver James Hunt in this film, which followed the rivalry between him and fellow driver Niki Lauda.
Caption place beyond the pines
GetshreddedlikeThor Complete any exercises paired A and B as supersets. Complete any exercises marked A, B and C as trisets. Duration: 5 days Exercises: 34
D AY 1 B A C K
General push-up 5 sets 20 reps
Hammer strength two-arm row
You’ll need: pull-up bar 5 sets 20, 15, 12, 10, 10 reps
Swiss ball hyperextension
■ In order to prevent shoulder injury, correct form requires you to keep the crooks of your elbows pointing forward and preventing your elbows from flaring out to the sides.
■ To ensure full back engagement, start each rep from a dead hang (arms fully extended) and pull your elbows into your rib cage and squeeze your lats as you pull your body up.
You’ll need: dumbbells 4 sets 12 reps ■ Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.
You’ll need: dumbbells 4 sets 12 reps ■ Brace yourself on a flat bench with your left knee and hand on the bench and a heavy dumbbell in your right hand. Pull the weight up to your chest; use only your lats and arms; don’t twist. Repeat for equal reps on each side.
You’ll need: Swiss Ball 4 sets 25, 20, 15, 15 reps ■ Avoid going too far and overarching your lower back during the movement. Initiate the movement by squeezing your glutes and using them to control the motion. Hold the top position of the exercise for 2-3 seconds before lowering the chest.
D AY 2 C H E S T
Barbell bench press
Warrior fit incline dumbbell bench press
Hammer strength chest press
You’ll need: bench, dumbbells 4 sets 12 reps
You’ll need: Hammer Strength machine 4 sets 15 reps
You’ll need: ankle weights, dip station 4 sets 10 reps
You’ll need: twin cable stations 4 sets 12 reps
You’ll need: barbell, bench 8 sets 12, 10, 10, 8, 8, 6, 4, 4, 4 reps ■ Avoid arching the lower back. Instead, keep your hips on the bench throughout the entire movement.
■ Keep the elbows close to your sides throughout the exercise. Do not hyperextend the neck. Maintain a neutral long spine. Lower the dumbbells all the way until they are level with your chest.
■ Keep your elbows tucked (not flared) and raise the weight above your head until your elbows are just slightly bent, then return to the starting position and repeat.
■ Add weight with chains around your neck or a weight belt. Lower your body until your elbows form a 90-degree angle. Press up to a full lockout.
■ Allow your arms to be flared outward and stretched. The arms should remain fixed throughout the exercise, but with a bend at the elbow
D AY 3 L E G S
You’ll need: leg press machine 1 sets Failure reps
Body weight walking lunge
You’ll need: barbell, squat rack 7 sets 10, 8, 6, 5, 4, 3, 3 reps ■ Make sure you keep a tight midsection. Do not let your heels come off of the ground during the squat.
■ Start with 6 plates on each side, rep out to failure, strip 1 plate off of each side and rep out to failure again. Continue until there is 1 plate left on each side and hit failure 1 final time. A partner can be helpful.
You’ll need: leg extension machine 3 sets 20 reps
You’ll need: lying leg curl machine 3 sets 20 reps
■ Slowly raise the weight by extending both legs upwards to the straightened position. Do not jerk the weight up.
■ Keep your upper body still, your hips down and other leg in place.
4 sets 20 reps ■ Keep your chest tall during these. Walking lunges work your legs and glutes, but good posture will add core stimulation, as well.
D AY 4 S H O U L D E R S
Dumbbell lateral raise
Dumbbell front raise
You’ll need: barbell 7 sets 10, 8, 6, 5, 4, 3, 3 reps
You’ll need: dumbbells 4 sets 12 reps
You’ll need: barbell 4 sets 12 reps
You’ll need: dumbbells 3 sets 15 reps
You’ll need: dumbbells 3 sets 15 reps
■ Brace your core and press the barbell overhead, then lower it slowly back to the front rack position. That’s one rep.
■ Your palms will start out facing your shoulders in the bottom position and finish facing away from you at the top.
■ Keep your feet firmly planted against the floor throughout the movement and your legs remain straight. Avoid rolling your shoulders.
■ Avoid using momentum to move through the exercise. Focus on moving in a slow and controlled fashion with each rep. Avoid bending your arms throughout the movement. Try to keep your arms as straight as possible.
■ Don’t lower the weights too quickly. Lower them slowly and with control. Keep a slight bend in your elbows at all times.
Barbell biceps curl
EZ-bar preacher curl
You’ll need: EZ-bar or barbell 3 sets 10 reps
■ Keep your elbows stationary throughout the movement. Do not lift or move the elbows. Make sure to squeeze the biceps at the top of the lift. Be sure to lower the weight all the way until your arms are fully extended.
■ Keep your elbows in during the set. Don’t lock your elbows out at the top of the movement.
You’ll need: EZ-bar, preacher bench 3 sets 10 reps
Dumbbell lying triceps extension
Dumbbell hammer curl
You’ll need: barbell 3 sets 10 reps
D AY 5 A R M S
■ Keep your elbows still and in line with your body.
You’ll need: bench, dumbbells 3 sets 10 reps ■ Make sure feet are planted firmly on floor. Do not allow your elbows to flare out to the sides.
You’ll need: dumbbells 3 sets 12 reps ■ Choke up on the dumbbells so that your thumbs touch the inside of the weight. This will put the weight slightly out of balance as you raise the dumbbells toward your shoulders.
D AY 5 A R M S
Chris Hemsworth’s stunt double eats 35 meals a day to get jacked like Thor.
Barbell wrist curl
You’ll need: adjustable cable machine, rope attachment 3 sets 12 reps
You’ll need: barbell 3 sets 20 reps
Barbell reverse wrist curl
■ Lean slightly forward at hips. Keep your chin parallel to the floor. Keep your elbows stationary throughout the exercise.
■ To maximise each rep, perform the movement in a slow and controlled manner.
You’ll need: barbell 3 sets 20 reps ■ Avoid cutting the reps short. Focus on moving through the full range of motion with each rep.
Bobby Holland Hanton works as the stand-in for Chris Hemsworth and he has to put in tons of work to stay as muscled up as Thor. Hemsworth keeps himself in amazing shape and that puts pressure on Hanton to make sure he does the same. “I train twice a day,” Hanton says. “Chris is naturally a monster. All he has to do is look at weights and he grows.” Back when he was working on Thor: The Dark World, Hanton gave details on what he does to stay as bulked up as Hemsworth to Muscle &
Fitness. He described his food habits, which included eating a lot of “high protein, good fats, good carbs” like grilled chicken, turkey, nuts, boiled eggs and green tea. The stuntman also described his workout regimen, which included two hours of training each day for five days of the week, circuit training, as well as focused work on his arms to match Hemsworth’s size. Hemsworth is not the only Avenger that Hanton has stood in for – he also served as the stunt double for Chris Evans as Captain America.
INTO VIRTUES ON DIETARY PROBLEMS TO AN ELITE .
E I R T I P S TO E AT B E T T E R T H A N E V E R .
YOU LOVE JUNK FOOD Don’t be too hard on yourself: teams of flavourologists are making good money keeping your typical binge fodder addictive. Apart from combining salt, sugar and fat – which have drug-like effects on dopamine receptors in your brain – your current favourite treat is precisionengineered to keep you coming back via superior texture, scent and mouthfeel. Not something you can say for broccoli.
Knock out your sweet tooth… ■ “To beat the sugar addiction cycle, first go cold turkey for two weeks,” says cardiologist and healthy diet campaigner Dr Aseem Malhotra. “That means no food with added sugar, no honey, fruit juice or syrups. After that the cravings start to disappear and your taste buds adjust so you notice sweetness in foods more easily. I enjoy a square of dark chocolate – aim for 85% cocoa solids or higher – with my morning coffee every day but you can have it for dessert if you prefer.” It may not be easy, but there are ways to make it easier…
… with a bit of preparation ■“Sugar addiction is a challenging one to overcome,” admits nutritional therapist Henrietta Norton. “The only way to approach it is to always be prepared – have a sugar-free snack to hand and try to take measures to avoid becoming over-tired and over-hungry. If you’re an emotional eater, try to avoid situations that trigger you and make you want to overeat sugary foods. Protein and healthy fats are your friend when you’re trying to reduce your sugar intake. Eventually the junk food and snacks that you used to love will taste excessively sweet and you will enjoy them less.”
Get rid of your cues ■ A study from Duke University in the US suggests that you “outsource” activities to your environment: so sitting in your favourite spot on the lounge might make you want a beer, while taking your normal route to work could be tempting you to have an almond croissant. Disrupt the pattern by changing your chair or your route, and it’ll be easier to kick the habit.
And don’t say “can’t” ■ When bad stuff comes up – at a cake sale, drivethru or after-work drinks – “I can’t” makes it seem like you’re depriving yourself. Saying “I don’t” instead – “I don’t drink on weeknights” - signifies determination and, according to the Journal of ConsumerResearch,it’smorelikelytowork. 68
Rewire your brain Charles Duhigg, author of The Power Of Habit, offers this solution to habitual office-snackers: instead of trying to ignore the habit entirely, look at the reason for it and find a new, better behaviour that fulfils the same need. For instance, if you always hit the vending machine at 11am, is it really for a desk break, an energy boost or because you’re thirsty? If so, take a quick stroll to a colleague’s desk, eat an apple or glug a sparkling water – respectively.
Start with eggs They’re loaded with 7g of protein – plus, if they’re free range, a healthy omega 3:6 ratio – and perfect any time of day. It’s worth mastering every format, but start with scrambled. “One simple tasty recipe is scrambled eggs with onion, tomatoes and fresh chilli,” says Malhotra. “Beat three free range organic eggs with half a chopped onion and a tomato, one green chilli, salt and pepper, and fry in 2 tbsp of extra virgin coconut oil. Scramble with a spatula and cook until they start to set, then take them off the heat and stir until they’re done.”
93 PERCENTAGE OF AUSSIE ADULTS WHO DON’T EAT ENOUGH VEGIES SOURCE: AUSTRALIAN INSTITUTE OF HEALTH AND WELFARE
YOU CAN’T COOK You spend your early 20s living on takeaways and beans on toast, then one day you realise you don’t know how to make soup. “You have to learn to cook,” says Malhotra. “It’s ultimately going to make you healthier. Poor diet in the form of processed and fast food now contributes globally to more disease and death than physical inactivity, smoking and alcohol combined.” Switch off the fancy cooking shows and focus on the basics: mastering heat, cooking meat, making veg taste better and getting the hang of a few simple taste combos. Then you can graduate to experimenting with herbs and spices for more flavour – and health benefits.
Get better at steak
Stir up your salads
Move up to marinades
■ It’seasy,anditlays afoundationfor cookingother meats.“Rubitinoil, lightlysaltboth sidesandgetyour panveryhot–give itatleastthree minutesontheheat beforeyourmeat goesin,”sayschef SimonRimmer. Therearetwo schoolsofthought –eithergiveitan equalamountof timeoneachside,or, foracrustierfinish, flipitevery15 seconds–buteither way,a2cm-thickcut shouldtakefiveor sixminutestotal.
■ “I’m pretty bad at cooking, which is why I started with salads,” says David Bez, who turned his relationship with food around in 2010 after challenging himself to make a different salad every day for a year. “They’re the easiest. Forget just leaves and use grains, vegies and proteins like beans, peas, eggs or cheese. I like to roast my veg – chop them, add a drizzle of oil and salt and chuck them in the oven for half an hour. “
■ Steamingcooks vegverylightlyso youdon’tturnthem tomushorleechout theirnutrients–and micro-steamingis theeasiestway. Placeasingle layerofvegona microwave-safe plate,coverthem withacoupleof damppapertowels andmicrowave themonfullpower untilthey’retender enoughtopierce withafork.Itshould takebetweentwo andfiveminutes, dependingonthe powerofyour microwave.
■ Thebasics:leave yourmeatinabowl orasealedbaginthe fridgewithafew spicesandsome sortofliquid,giveit 30minutes,then shakeofftheexcess andfry,roastorgrill. Withchicken,use harissapaste–it containscapsaicin foramildfatburningeffect– andcoconutoil.For Moroccan-style lamb,limejuice withturmeric andcinnamon stabilisesinsulin levelsandhas anti-inflammatory benefits.
YOU’RE TOO LAZY TO MAKE HEALTHY FOOD “Think of this as your motivation: the alternative is to spend a lot of time reading food labels, then trying to pick from the healthiest options,” says nutritionist Rick Hay. Time to scale it back: there are dozens of recipes that take minimal prep but still produce something delicious and healthy. Start manageable, and use your small successes to build momentum.
Eat toast…occasionally ■ Mornings a blur? You can still operate a toaster. “A strong coffee and a muffin won’t keep you going long but scrambled eggs on brown toast with a side of avocado will get you through the gym,” says Pilar Manzanaro, a nutritional therapist and founder of Purple Carrot Health Food Nutrition. “If you don’t have time to cook eggs in the morning, try nut butter on toast served with a few berries.” Save it for mornings when you’re training, and use those carbs as fuel.
Make soup with a kettle ■ No, not by pouring it in there, you savage. “This soup is super-easy,” says Bez. “Prepare an instant miso soup and add pastrami or smoked ham, watercress, pumpkin seeds and ribbon carrot. There’s no need to cook – you just need a kettle and a potato peeler for the carrot.” Protein, veg and healthy fats: sorted.
Know your bowls ■ “Smoothie bowls are an easy option for breakfast,” says Bez. “One of my favourites is just banana, lemon juice, turmeric powder, hemp protein and honey, topped with muesli, yoghurt and coconut flakes. It’s full of protein, flavour and antioxidants.” Get a spice rack, spend two minutes alphabetising it, and you’ll never again have to search for the turmeric.
■ Sure, pancakes are a hassle. But twoingredient pancakes? Sensational. “Upgrade your weekend brunch by making a healthy alternative to traditional breakfast pancakes,” says nutritionist Fiona Hunter. “Purée a banana and mix with two eggs for the batter. Cook them for a minute or two each side, then throw a few berries on top. Easy.”
Upgrade your brunch
32 KILOGRAMS OF CHOCOLATE THE AVERAGE AUSSIE EATS PER YEAR SOURCE: COMMONWEALTH SCIENTIFIC AND INDUSTRIAL RESEARCH ORGANISATION
YOU’RE TOO BUSY TO EAT WELL The motivation’s there, but the logistics aren’t quite working. If you’ve got a 7pm finish and an hour’s commute – after the gym – you might be forgiven for throwing a ready-meal in the microwave when you finally get home. “Cooking dinner at the end of a long day can be a chore,” says Manzanaro. “So be more creative with when and how you make your food.” Maximise the time you have. That might mean prepping at the weekend, or making plans in the morning to ensure you’ve got something to eat when you get home. It might be tricky initially, but once the habit’s in place you’ll wonder how you got on without it.
Have an always-on smoothie plan ■ Youcan’tshop frequentlyenough tokeepyourkitchen burstingwithfresh fruit–butthere’san easyfix.“Puréeyour favouritefruitand useanicetrayto createsmoothie cubes,”saysHunter. “Thenstorethemin thefreezer,ready forwhenyouneed them.Blendthe cubeswithnatural yoghurt–jobdone.”
Have a strong snack game ■ “For healthy snacks, be careful of sugar and look for protein and good fats,” says Manzanaro. “Hummus and carrots, or nuts and yoghurt. A boiled egg and a tomato is a far better option than a chocolate bar.” Chop some veg on Sunday and store them in airtight containers for the week, using them for desk snacking or to stabilise blood sugar before dinner.
Take it slow ■ “Investina one-potcooker,” saysnutritional therapistMarjorie Green.“Itpreserves nutrients,andit’s anincrediblyeasy waytocook.Youj ustchopafew ingredientsandadd themtothepotwith seasoning,setitto thedesiredtime and,ifyouusethe slowcookeroption, adelicioushotmeal willbewaitingfor youwhenyouget home.”Bonus: mostofthemcook flawlessrice,too. DECEMBER 2017
Re-use your pans ■ “Here’sa dinnertimehack: pan-cookyour steak,removefrom thepantorestand whileit’sresting usethesamepan tostir-fryafew asparagusspears andcapsicum,”says Manzanaro.“Adda mincedgarlicclove, apinchofchilli,a dashofsoysauce andsomesesame seeds,andyour dinnerisready inlessthan15 minutes.”
IT’S BOOM TIME FOR BIKES – IT’S A FUN WAY TO GET FIT AND A CHEAP FORM OF TRANSPORT. FROM THE RIGHT BIKE TO THE BEST GEAR, WE HELP YOU SADDLE UP.
Ride DECEMBER 2017
Before you even step into a bike shop you need to figure out what youâ€™ll be using your bike for.
How often should I service my bike?
â– Hereâ€™s your starter vocab: Groupset Collective noun for gears and brakes. Cassette Rear gears. Chainrings / chainset Front gears. Derailleur / mech Mechanism that changes gear. Deep sections Wheels that have a deep rim. Cadence Pedalling speed (revs per minute). Pros average 90 RPM in a race. Functional threshold power (FTP) Number of watts you can produce for an hour. To win the Tour de France, youâ€™ll need to be able to produce six watts per kilo of bodyweight. Through and off When a group of riders take turns to ride in the wind. Bidon Water bottle. Bonk/knock Running out of energy due to not eating enough.
How to change a tyre
â– Before you even step into a bike shop you need to figure out what youâ€™ll be using your bike for. You can potentially drop a load of cash on it, so you donâ€™t want to buy one that youâ€™ll either outgrow or run into the ground in a few short yearsâ€™ time. The whole idea is not to have to go through the purchasing rigmarole again in, say, three years. So think about what you hope to be doing with the bike in three yearsâ€™ time and buy for that. Be realistic and buy for the future as bikes are not like running shoes that you replace every year. The more you spend, the better quality you get, especially when it comes to components such as gears, wheels, shifters, brakes, etc. And better parts will last longer, saving
It depends on how often you ride it. If youâ€™re commuting to work every day in the elements, take it in every 3-6 months,FOr irregular users in good conditions take it every 6 months, and every 12 months if the bike is used as a towel rack at home more than on the road. Keeping a bike clean is half the battle. This reduces wear and tear and keeps rust away off bolts and other non-alloy components. Some weekend DIY maintenance will help keep your bike in good working order, and will also help you understand how the bike works. If you commute, run some lube through the chain on a Saturday or Sunday, wipe off any general grime and top up the air in your tyres.
How can I hold my own in the bike shop?
Stop before you shop
you money in the long run on maintenance and repair or replacement. Frames come in different sizes (small, medium, large, etc), so itâ€™s essential to get professionally fitted (well, not so much for a Cruiser bike, of course). Take the time to test out a few bikes â€“ which any reputable bike shop should let you do. Ride up some hills, test out the gears and feel if itâ€™s the right fit for you. Once youâ€™ve bought it, have a technician adjust the bike to suit your bodyâ€™s dimensions. This will include the height of the seat and handlebars, and your cleats if youâ€™re getting clipless pedals. If you end up buying a bike from a friend or eBay, take it to a shop so you can get fitted. But itâ€™s a gamble buying secondhand unless you already know your size, as different bike brands suit different body types. To get clearer on what you want, ask yourself these questions:
1 ) Start by letting all the air out of the tyre. Disconnect the brakes, then remove the wheel from the frame.
2 ) Work the tyre with both hands to loosen it. Insert both levers under the tyre to be able to pop the tyre off the rim.
3 ) Pull the tube out of the tyre. Repair the puncture or replace with a new tube. Inflate slightly to give it some shape.
4 ) Work the tube into the tyre, then work the tyre onto the wheel, with the valve through the valve hole. Use both hands.
5 ) Inflate to around 40psi, then check that the tube is sitting well. Inflate to the pressure printed on the tyre (eg. 120psi).
Dos and don’ts Before a ride If you commute a few times a week, give your bike a mini service on the weekend. If you’re not sure how, ask at your local bike shop, or check out the educational videos on Youtube. Don’t forget to have a couple of spare tubes in your saddlebag, as well as tyre levers and a multitool. Don’t forget to top up the air in your tyres. Use your floor pump rather than your mini pump. A mini pump is good on the road for repairs. A floor pump is quicker and easier at home. Do carry ID, cash and your mobile (make sure it’s charged, especially for long rides). On a ride Do anticipate shifting gears – if you’re approaching a hill, start shifting down early on. Don’t lock your elbows on long stretches. Try to keep them slightly bent. Do get some water into ya, especially on long rides. Don’t brake continuously when going down a hill – this heats the tyres and they may burst. Use both your front and rear brakes to stop. Start gently with your back brake then add the front brake. Don’t coast down hills. Keep your legs going to prevent lactic acid from building up. Do use anti-chafing cream in your groin area to prevent chafing. Essential for long rides. After a ride Do stretch. Do lock up your bike. Do have some recovery food. A healthy snack bar, protein-rich smoothie or a bowl of oats will do the trick and help you refuel.
As far as road rules go, everything that applies to motorists applies to you.
Road rules for cyclists ● Wear a helmet – it’s the law. And do it up! ● You’re allowed to ride side by side with another cyclist on the road, but no more than 1.5m apart. Stick to single file if you find yourself in heavy traffic. ● You can ride in
a bus lane, unless it says “Buses Only Lane”.
Rules of the road ■ Safety is a major concern for cyclists. It’s also the number one reason why people don’t take to bikes. Ignorant or aggressive motorists are a very real worry, but most road users are supportive of each other. Nonetheless, there’s still lots you can do to make your trips as safe as possible. As far as road rules for cyclists go, everything that applies to motorists applies to you. However, road rules vary from state to state (in NT you’re allowed to cycle on any footpath; in NSW only if you’re accompanying someone under the age of 12). So before you saddle up, go to your state or territory government’s transport website and look up bicycling rules and regulations.
These days you can be fined if you don’t have a functioning bell on your bike. Don’t want to cop a fine but don’t want to spoil the look of your ride? Go for Knog’s Oi. The wraparound, seemingly levitating design taps into that truth that we all hate bells that look like a blister on our handlebar. “Bells are the first thing you unscrew from your new bike” says Knog CEO Hugo Davidson. “What if a bell looked sexy and sounded like an angel playing a glockenspiel?” With Oi, Knog have managed to appeal to a breadth of personalities and riding styles without compromising any. $29.95, knog.com.au
● Cycle as far left as practical, and use a bike lane when one is provided.
Left – fully extend left arm and hand. Right – fully extend right arm and hand. Stop – right arm horizontal, bend up at the elbow. Your hand should be open with palm facing forward. ● You are permitted
to ride at least 1m from parked cars, but keep a lookout for people opening car doors. ● You must adhere
to the speed limits
● No holding on to another vehicle, or taking your dog for a run on his leash while you’re on your bike. ● It’s illegal to ride at night without a white light (flashing or steady) on the front of your bike, and a red light (flashing or steady) and a red reflector on the back. ● Give way to pedestrians.
● Use hand signals to change lanes or turn:
Safety tips to keep in mind ● Do not skimp on lights or reflective gear. Invest in topend bike lights, and reflective clothing, like a safety vest. Amp up visibility with safety tape and stickers for your frame and tyres. ● Ride with confidence but defensively. Always assume a car driver hasn’t seen you until you’re 110 percent sure they have.
ON YOUR BIKE
The Big Red Ride
Santos Tour Down Under
Velothon Sunshine Coast
Race The Redback
It’s a charity ride rather than a race, but this year will include an optional 2.9km time trial up the gruelling 203m elevation to Hawkesbury Heights. Nov. 26, bigredridesydney. gofundraise.com.au
The Santos Tour Down Under is a multi-day, multi-stage cycling event in South Australia for elite men and elite women, which includes accompanying events open to the public. Jan. 14-21, tourdownunder.com.au
A cycling escape to sunny Qld, choose from a one-day ride of either 95km or 155km around the Noosa Hinterland, or a three-day ride of 110km, 90km and 155km stages. July 20-22, velothon sunshinecoast.com.au
Alice Springs is surrounded by kilometres of track made for mountain bikes by mountain bikers, and this event allows you race the trails in a four day event designed for all. Aug. 23-26, rapidascent.com.au/theredback
What type of cyclist are you?
The Cruiser Cycling is all about short, local trips – down the road for a coffee or to grab some supplies from the shops. T H E B I K E : there’s been a spike in the number of cruisers on the road, with many people restoring oldies. There are some very cool entries to the market, ranging from retro styles to colourful fixies.
The Commuter It’s hard to pick the best reason to commute – for the fitness? To save on petrol and transport costs? To beat traffic? It’s a win-win. T H E B I K E : look for a “fitness” bike. They look like mountain bikes and have some MTB components and a flat bar, but with slimmer tyres. Depending on how much gear you take to work, you can opt for panniers.
The Weekender A long ride on a Saturday or Sunday with mates or solo. For you the rides are a combo of fitness and socialising. T H E B I K E : flat bar or drop bar? A drop bar gives you more arm and hand positions, but you can get around that on the flat-bar by adding bar ends. You can also use this bike to commute, of course, and you’ll get there quicker too.
The Racer/Triathlete Your bike needs to be faster and furiouser. As does the gear. In this category, you really get what you pay for. T H E B I K E : you’ll be needing a drop bar. This bike will be lighter than the others, with better components. Most decent brands will have a good alloy frame and carbon fork, and decisions will be on the type of gearing and wheel choice.
MF TOP PICKS
Road ready If you wanna ride like the pros, you gotta gear up like the pros.
1) Canyon Roadlite CF 9.0 LTD With the Roadlite CF 9.0 LTD, you will be buying a bike perfect for your toughest CrossFit training sessions with its lightweight carbon frame and top spec. This LTD version is the top of the heap. $3999, canyon.com/ en-au 78
2) Knog PWR A unique set of bike lights. The lighthead, mount and battery (“PWR Bank”) come apart to reveal a modular system with many uses. Use the PWR Bank to charge your phone, and program the number and behaviour of flash modes. $159.95, knog.com.au DECEMBER 2017
3) Reid Flow Road Helmet
A lightweight performance helmet with lightweight construction, aerodynamic venting, adjustable fit and all the protection you need when pushing the limits.
The brand new Crux delivers 20% more water per sip, with an ergonomic handle for easier refilling and an on/off lever that makes it easy to prevent leaks. Breathable air mesh back panel for a lightweight, comfortable fit, too.
$69.99, reidcycles. com.au
$94.95, camelbak. com.au
5) Knog Milkman Combo Lock
6) Reid Vantage Endurance 2.0
A retractable, keyless steel cable lock with a 10,000 combination lock barrel. It’ll loop around your bike frame and any bolted-down fat-arse post, locking simply and swiftly but compact enough to fit in your back pocket.
A serious road endurance weapon that will eat up the longest commute, tackle any distance event and give you the perfect platform for the longest of days in the saddle. A lightweight, comfortable ride.
D TU N A
THERE’S NO CLEAR ORIGIN for
surf and turf, the delicious marriage of seafood and red meat. Some say it was first served during the 1962 World’s Fair. Others claim it debuted at the Continental Restaurant in Massachusetts, US, in 1966. In 2017, surf and turf goes beyond fish and filet mignon – and beyond borders. So, with the help of some top-shelf chefs, we’ve created these exciting new combos packed with international flair. BY JASON STAHL
RECIPES BY CHEF JAMES BRISCIONE AND ANTHONY CAPORALE
PHOTOGRAPHS BY JAMES WOJCIK
Shredded beef & lobster “carnitas”
C A R N I TA S PER SERVING
Calories 476 Protein 62g Carbs 18g Fat 16g DRINKS
All drinks are under 200 calories.
Carnitas SERVES 6-8
2 tbsp vegetable oil 1.3kg chuck steak, cut into large cubes 1 tbsp salt 2 cups minced onion 6 garlic cloves, chopped ½ tsp cumin 1 tsp coriander 1 tsp smoked paprika 1 tbsp chipotle in adobo sauce 1 (420g) can chopped tomatoes 2 lobster tails or 340g cooked lobster meat 8 tortillas
5) When beef is done, shred with a fork and set aside. Place tomato mixture in a blender and blend until smooth. Add ½ cup of the purée to the beef. If meat seems dry, add more purée. Fold lobster into beef mixture, adding more purée as needed. 6) Serve with warm tortillas, sliced spring onions, jalapeño pepper slices, minced onion and coriander and sour cream. If desired, pair with a side of grilled zucchini and squash.
Spring onions, jalapeño pepper, onion, coriander, sour cream (for serving) DIRECTIONS
1) Preheat oven to 175˚C. 2) Heat oil in a heavybottomed, oven-safe pan over medium-high heat. Pat beef cubes dry and toss with salt. Add beef to pan and cook until browned on all sides. Remove from pan and set aside. 3) Drain oil from pan, add onions, and cook 3 minutes over medium heat. Stir in garlic, cumin, coriander, paprika, chipotle and tomatoes and bring to a boil. Remove from heat and return beef to pan along with any juices. Cover and transfer to oven; cook 2 hours. 4) Meanwhile, bring a large pot of salted water to a boil. Drop lobster tails into water and cook until shells turn bright red, about 5 minutes. Transfer to a large bowl filled with ice water and let cool 5 minutes. Remove lobster meat from shells and chop into chunks.
Michelada SERVES 1
Juice of ½ lime Celery salt 30ml beef stock Dash Worcestershire sauce Dash Tabasco 350ml Negra Modelo DIRECTIONS
1) Rim a pint glass with lime juice, then dip in celery salt. Fill with ice and add beef stock, lime juice, Worcestershire sauce and Tabasco. Stir well, then add Negra Modelo.
Lobster is a great source of copper, selenium, B12 and zinc.
CR AB CAKE BURGERS PER SERVING
Calories 736 Protein 44g Carbs 68g Fat 31g
Crab cake BLT burgers until golden brown on both sides. Transfer pan to oven and cook 4 minutes.
Burgers SERVES 4
2 tbsp butter 4 spring onions, sliced 450g lump crabmeat 115g crab claw meat 1 cup breadcrumbs Juice of 1 lemon 1 egg 2 tbsp chopped parsley 1 cup flour Canola oil for frying 4 hamburger buns 8 strips thick-cut bacon, cooked crisp 8 slices tomato 1 cup rocket leaves
5) To assemble burgers, toast buns, then add crab cakes, bacon, tomato slices and rocket. Top with your favourite aioli (optional). If desired, serve with a side of patatas bravas.
1) Preheat oven to 200˚C. 2) Melt butter in a frypan over medium heat. Add onions and cook 2 minutes.
Plum cider SERVES 1
3) Transfer onions to a large bowl and mix in crab, breadcrumbs, lemon juice, egg and parsley. Form into 4 patties. Place flour in a shallow bowl, then dip each patty into flour to coat, shaking off any excess flour.
15ml simple syrup 30ml chilled rice wine 2 plum slices Juice of 1 lemon wedge 120ml chilled cider 1 strip pancetta, cooked 1 orange peel DIRECTIONS
4) Heat a heavybottomed, oven-safe pan over mediumhigh heat. Add oil to a depth of 1½cm and heat. Carefully add patties to oil and cook
1) In a mixing cup, muddle together simple syrup, rice wine, plum, lemon juice and cider. Strain into glass over ice. Garnish with pancetta and orange peel.
TIP Use a triangle fold if the pleated fold is too difficult.
PORK & SCALLOP DUMPLINGS PER DUMPLING
Calories 42 Protein 3g Carbs 5g Fat 1g
Pork & scallop dumplings with ginger dipping sauce Dumplings MAKES 24
2 cups thinly sliced cabbage 2 tsp salt 115g pork mince 115g fresh scallops, chopped 1 tbsp soy sauce 1 tbsp sliced spring onion 2 tsp minced ginger 1 tsp sesame oil 1 package 7.5cm round dumpling wrappers DIRECTIONS
1) Toss cabbage with salt in a large bowl. Mix well, squeezing cabbage with your hands. Set aside 15 minutes to let wilt. 2) In a separate bowl, combine pork, scallops, soy sauce, onion, ginger and sesame oil. 3) Remove cabbage from bowl and squeeze dry. Chop finely and mix with pork mixture. 4) With a wrapper in the palm of your hand, wet your thumb and index finger with water and wet the inside and outside edges of the top half. Place 2 tsp filling in centre. Pleat
the top part with 3 to 5 pleats in the centre. Bring top and bottom edges together and press to seal them shut. 5) Place each finished dumpling on a lightly oiled sheet pan and keep covered with a damp paper towel until all dumplings have been formed. 6) Arrange dumplings in a non-stick pan and cook over medium heat until bottoms are browned. Add 1 cup water to pan, cover and cook until liquid evaporates and wrappers are tender. Serve with ginger dipping sauce (recipe below).
3 tbsp soy sauce 2 tbsp balsamic vinegar 2 tsp minced ginger 1 tsp sesame oil DIRECTIONS
1) Combine all ingredients in a small bowl and mix well. Let stand at least 20 minutes before serving.
Japanese wasabi cocktail SERVES 1
½ teaspoon wasabi powder 60ml water 60ml sake Juice of ½ lime, plus lime hull (part of lime left over after squeezing 15ml wasabi water 3 thyme sprigs DIRECTIONS
1) Mix wasabi powder and water, stir well to dissolve. Add sake, lime juice and hull, wasabi water and 2 thyme sprigs to a shaker half-filled with ice and shake. Strain into a glass over ice and garnish with remaining thyme sprig.
Wasabi is known to reduce blood pressure, improve bone strength and liver function and kill cancer cells. DECEMBER 2017
Prawn & chorizo skewers with roasted garlic and white bean dip Skewers
MAKES 2 CUPS
2 garlic cloves, minced Zest and juice of 1 lime 1 tbsp chilli powder 1 tsp dried oregano 2 tsp salt ¼ cup extra virgin olive oil 24 medium prawns, peeled and deveined 24 slices chorizo (about 1½ cm thick)
3 tbsp extra virgin olive oil 4 garlic cloves, chopped 1 rosemary sprig 1 (420g) can white beans, drained and rinsed 1 cup water 2 tbsp low-fat plain yoghurt
1) Whisk together garlic, lime zest and juice, chilli powder, oregano, salt and oil in a bowl. Add prawns and toss well to coat. Cover and refrigerate until ready to use. (Prawns may be marinated from 1 hour up to overnight.) 2) Brush excess marinade off prawns with a pastry brush. Curl each prawn around a chorizo slice and thread onto a skewer. 3) Cook skewers on a hot BBQ or under the grill, turning once, until prawns are firm and no longer opaque at the centre. Serve with white bean dip (recipe at right).
1) Combine oil, garlic and rosemary in a saucepan. Cook over medium heat until garlic is lightly toasted. Add beans and stir to combine. 2) Add water to pan and bring to a boil. Remove from heat and set aside to cool slightly. Discard rosemary. 3) Transfer beans and liquid to a blender. Add yoghurt and blend on high until smooth.
Seafood bloody María SERVES 1
60ml blanco tequila 120ml tomato juice 1 tsp horseradish 2 dashes Worcestershire sauce ½ tsp garlic powder ½ tsp onion powder ½ tsp celery salt 2 tsp Old Bay seasoning, plus more for glass rim Salt and pepper, to taste DIRECTIONS
1) In a mixing glass half-filled with ice, add ingredients and stir well. Pour into a tall glass rimmed with Old Bay Seasoning.
Prawns and chorizo are complementary. Prawns are high in protein and low in fat, which makes it low in omega-3 fatty acids. Chorizo, also high in protein, is high in fat and omega-3s.
RECIPES COURTESY OF THE INSTITUTE OF CULINARY EDUCATION. CHEF JAMES BRISCIONE IS THE DIRECTOR OF CULINARY DEVELOPMENT AND ANTHONY CAPOR ALE IS THE DIRECTOR OF BEVER AGE STUDIES AT ICE. ICE.EDU
TIP Dip the skewers in the cocktail to add flavour to both.
P R AW N & CHORIZO PER SKEWER
Calories 63 Protein 6g Carbs 1g Fat 4g
MF ADVENTURE TR AVEL
A TA L E O F R I D I N G A C L A S S I C M O T O R B I K E T H R O U G H T H E H I M A L AYA S , O V E R S O M E O F T H E H I G H E S T PA S S E S I N T H E WO R L D W I T H A L A RG E G R O U P O F R I D E R S , S O M E
V E RY I N E X P E R I E N C E D . W H AT C O U L D G O W R O N G ?
The air is so thin, I’m struggling to breathe. I’m at 5359 metres above sea level in Khardung La in India, often claimed to be the world’s highest motorable passes. (It’s not, but it’s in the top 10.) To put that into perspective, Khardung La is higher than Mount Everest’s Base Camp. The smallest exertion feels like a workout. The funny thing is, I’m surrounded by about 200 largely overweight, rubber-neck tourists.
That banana .WTF?
the famous rifle – the Enfield three-Oh-three – once used by Commonwealth troops, short of e the fact they were originally made near the same town in England: Enfield. Nor does it have any association with the now defunct UK motorcycle manufacturer of the same name, from which the Indian company licensed production of the motorbike. So despite its name, this bike couldn’t get more Indian if you covered it in butter chicken and called it Sachin Tendulkar. Back at Khardungla Top, our crew has arrived. The recommendation is to only stay at this altitude for a maximum of 15 minutes to reduce the effects of altitude sickness and I’ve been here for about 30, so it’s time for me to leave. The run back down the mountain sees me passing loads of buses full of portly American tourists heading up to the top. I pass a few groups of people that seemed to be working on the sides of the road. Later, I find out that they’re crushing rocks to use in road repair. The thought of exertion at that altitude is impressive. On our return to the hotel there’s no celebratory drink as we’ve been asked to refrain from alcohol as it exacerbates the effects of altitude sickness. Over the next
Standing casually, the author stares majestically into the distance.
two days we’ll see more road builders and ride kilometre after kilometre of dirt and asphalt roads. This time we’re headed for an overnight camp at the edge of Pangong Tso in the town of Man. Along the way we’re encouraged to stop at roadside restaurants. These places look more like a house with chairs out the front. The thing that separates them from a normal house is the hanging chip packets and bottles of cola lined up next to the door. I try to trust the food from these roadside markets but do take note of the expiry dates. Every time I buy bottled water I carefully listen for a crack of the seal, as cunning locals refill water from local
“Despite its name, this motorbike couldn’t get more Indian if you covered it in butter chicken and called it Sachin Tendulkar." 90
Most were driven here by the local tour groups to experience the altitude. All types of vehicles are used to ferry them up. Me, I came on a motorbike, a Royal Enfield no less, the longest-lived motorcycle design in history. I’m on the Royal Enfield Motorcycles Moto Himalaya Adventure ride, a press junket organised by Royal Enfield to showcase the latest reincarnation of their original Bullet, an EFI 500cc single cylinder four-stroke engine mated to a 5-speed transmission. The Bullet has a long relationship with the Himalayan Mountains, being the first motorbike the Indian government gave to its police and army so they could patrol the country's mountainous borders. I should explain that the Royal Enfield company in India has little to do with
AT YO U R O W N R I S K
World’s most perilous roads
Karakoram Highway, China and Pakistan ■ At an elevation of almost 4800 metres, this narrow highway edged with precipitous 300-metre drops claimed more than 900 lives while it was being constructed.
North Yungas Highway, Bolivia ■ Living up to its name as the “Death Road” this precarious single lane highway takes the lives of more than 300 cyclists and motorists every year.
Zoji Pass, India (pictured above) ■ Over 3000 metres above sea level, the Zoji pass is used as a route between Ladakh and Kashmir. It regularly experiences rock slides, blustering winds and blizzards.
Sichuan-Tibet Highway, China ■ A road with a record of over 7500 deaths for every 100,000 drivers has reason to be feared. Due to rock slides, avalanches and poor weather, drivers should certainly use caution.
supplies. Drinking it would ensure multiple toilet stops. The accepted delicacy for travellers is Maggi twominute noodles, found at all roadside diners. Due to their dehydrated state they stay good for long after their use-by date and the water that the locals use is boiled. I live on these, as we all do. Pangong Tso, also referred to as Pangong Lake, is an oasis, its placid waters a welcome relief to the eye after hours of staring at asphalt and dirt roads. Situated at an altitude of about 4350m (14,270ft), the lake is massive and extends 134km into China. We stop for a late lunch at the lake, eating like kings at a lakeside restaurant that features a mix of Indian, Tibetan and Chinese dishes. As a motorcyclist, it pays to be selective when it comes to cooked meals as getting your pants on and off isn’t easy. The road from our lunch stop to where
we’re staying is quite possibly one of the most enjoyable rides I’ve ever done (I’ve spent the last 10 years riding across the world). It weaves along the lake’s edge, sometimes crossing the smaller lake inlets, which makes for some fun, as does the deep sand track we’re following. Three riders join me at the front of the group for a little pretend Dakar Rally racing and it slowly develops into a comedy of errors that ends with a deepwater crossing. As an Aussie pitted against two Americans and a Frenchman, I’m never going to let my country down so I start to pick up the pace. First to go are the two Americans, with Chris falling heavily enough that Royal Enfield has to swap his bike out for another. Christophe the Frenchman and I press on, not knowing what happened behind us, laughing at our near crashes on the sand and the water crossings. Finally
we get to the mother of all water crossings and I let Christophe fire through it first. Surprisingly he makes it, although the bike does drop below its tank at one stage. We watch and laugh as our fellow riders attack it, with bikes stopping in the water and on the edge, falling over. It’s great fun and the Enfield lives up to its hardy reputation. The next day we trek back to Leh in the opposite direction. Many of the water crossings have receded due to it being early morning (the sun hasn’t melted the snow) so it’s a fairly uneventful trip back. The longest part of the experience is our ride out to Tso Moriri Lake, a total distance of 240km out of Leh along some of the most scenically stunning roads that I’ve ever ridden, to our meeting point of Rumtse. After a quick stop we head over the Tanglang La Pass, which can be taken as fast as you deem safe due to the extremely smooth surface. Once over the DECEMBER 2017
“Moriri is patrolled by the military. They want to see my passport but I don’t have it... as it’s with the Royal Enfield guys. I can feel the tension rise as I sit there waiting.” top we head into Debring for lunch, which we eat beside the road – a beautifully cooked meal set up on some tables out in the open in the middle of nowhere. After lunch we head towards the first of two incredibly stunning lakes – the first and smaller one being Kyagar Tso. The second, and our location for the night, is called Tso Moriri which is patrolled by the military. They want to see my passport but I don’t have it as it’s with the Royal Enfield guys and they are still a little while back. I can feel the tension as I sit there waiting for the guys to arrive, but fortunately when they do it’s all fine. The next morning we head back for Leh, only going half the distance today to make the ride a little easier. We stop at Kyagar Tso for a group shot, including the entire crew and the “Gun Wagon”, which is what we call the support vehicle. After this our group’s lead rider Arjay and I slowly get faster and faster, working our way ahead of the crew. This eventuates in a nice close
ride until he forgets to slow down while entering a bridge, causing a monumental fall, ruining his knee and putting him in the doctor’s car. Seeing that I have wrecked our fearless leader I’m asked to lead the rest to the next town, about 70km away. Sound’s easy right? It wasn’t. Everyone was trying to pass and beat me… seriously. Luckily we’re not that far from Tso Kar Lake which is our day’s final destination and one of the coldest places I’ve ever had to sleep in my life. I sleep in all of my riding gear with a blanket and anything else that I can find to put on top of me. The next morning and the final ride day of the adventure, I check on Arjay. He isn’t very happy with himself but at least he’s able to sit back and relax in a car for the trip home. Heading back over Tanglang La Pass I notice so much more along the road, like the fresh mountain water streams cascading their way along the edge of the road and the beautiful purple flowers coverin the top p
of the Tanglang La, plus I also notice a few marmots and yaks as well. It makes me wonder why I’m noticing all of these things now – I think it’s because my body realises it’s time we were going and my senses are trying to get me to think less about speed and more about experience. Either way it’s a great final day back to Leh. A final trip to the local markets and then it’s onto the ride presentation dinner where everyone is celebrated for their achievements throughout the journey. After this we’re encouraged to drink and celebrate, but unfortunately it’s late and our flight out of Leh is at 7am the next morning. Still, that doesn’t stop a few of us playing Jenga until the wee hours. Would I do this again? For sure, in a heartbeat. Would I ride like I was trying to win a trophy? Probably not. This was a great trip that catered to the diverse rider skill levels that we had in our crew and that needs to be commended. If you love motorcycles and really enjoy experiences that are truly a unique and once-in-a-lifetime, a trip to India’s side of the Himalayas is definitely for you. Don’t forget to do the trip on a Royal Enfield but I would suggest using their newly released Himalayan as that would make the trip a whole lot more comfortable given the roads I navigated.■
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G E T T I N G YO U R LU N C H F R O M A GLASS DOESN’T MEAN MISSING OUT ON NUTRIENTS. OUR TEAM O F E X P E R T S H E L P YO U F I N D YO U R P E R F E C T B L E N D .
Smoothies are big business. First they were an indulgent way to get a couple of your five-a-day, then they became a high-end gym staple and now they’re ubiquitous. The Australian smoothie market alone generated $360 million in revenue in 2016 – almost enough to buy you a rundown studio apartment in Sydney. Not bad for a load of smashed up fruit. Smoothies can also be a fast and super-convenient way to get more fruit and veg into your day on the regular. Not a huge fan of kale? (We don’t blame you, but it is packed with nutrients and
all-important fibre.) Bung some in a smoothie with some sweet berries, almond milk and chocolate protein powder, or some fresh mango and pineapple, and you have yourself a sweet littl e refreshing number that tastes awesome and is also good for you. By sticking to a few simple rules, you can customise your smoothies to your own fitness and nutrition goals, and only put in what you need to support your training. To make it easier, try using our recipes on the following pages to get yourself started on the road to smoothie glory.
ALMOND MILK You’ll probably drink it if you’re lactose-intolerant but even if not, almond milk beats traditional moojuice for calcium, vitamin B12, vitamins E and E, riboflavin, iron and zinc. It’s surprisingly low in protein, though – especially since almonds themselves are a pretty solid source – so if you’re not getting enough, consider throwing in some whey powder.
TAHINI It’s not exactly a smoothie staple – if you’ve heard of tahini, a ground sesame seed paste, it was probably in hummus – but it’s worth digging out. Sesame seeds are high in oil content by weight, providing healthy fats and essential amino acids, alongside linoleic acid which can help improve body composition.
CACAO NIBS Apart from being high in sulphur and iron, cacao stimulates the brain to release key neurotransmitters, including phenylethlyamine, a chemical that provides focus and awareness. It’s also magnesiumrich, helping your body to regulate muscle and nerve function, while keeping your heart rate steady.
PRE-WORKOUT ENERGISER INGREDIENTS ●
½ peeled frozen banana ● 45g baby spinach leaves ● 1 tsp tahini ● 1 tbsp raw cacao nibs ● 250ml almond milk ● Handful of ice (optional)
Step away from the double espresso and Metallica megamix: if you’re aiming to get the most from your workout, you want a more targeted approach. “The best pre-workout snacks make you feel satisfied and excited to exercise without leaving you feeling bloated or tired,” says nutritionist Lee Holmes. “That’s exactly what this smoothie’s designed for. The frozen banana gives you digestible carbs for energy, but it also has a drizzle of healthy fats in the tahini, as well as a great source of vegetable protein from cacao and spinach, to fuel you up for a squat session. Cacao is also a performance-enhancer and can help with muscle recovery and growth. Besides, who doesn’t get excited when they’re drinking a chocolate smoothie?” Combine all the ingredients in a blender and whizz until smooth, then drink immediately. If you’re looking to economise, frozen spinach works almost as well as fresh.
THE ENERGY BOOSTER INGREDIENTS ● 1 tsp matcha green tea powder ● 80g banana ● 30g kale ● 30g pineapple ● 200ml almond milk or coconut water
KALE Think of it as spinach’s older, cooler brother: it’s high in iron and vitamin K, A and C, and also packs a hit of omega 3 fatty acids. It also has more calcium per calorie than milk, keeping your metabolism ticking and helps to prevent osteoporosis. And finally, it’s high in the flavonoids kaempferol and quercetin, which fight free radical damage and cancer.
Start your day right. “For the optimum morning performance smoothie, a combination of carbs, vitamins and antioxidants is essential,” says Richard Canterbury, founder of UK smoothie company Love Taste Co. “In this recipe, bananas provide your body with a slow-burning carbs, while the antioxidant-rich matcha powder will increase energy and endurance. By incorporating kale into the smoothie you’ll provide your body with a solid amount of vitamins and minerals and, blended with vitamin C-rich pineapple, muscles will build and recover faster.” This will give you energy any time of day, but careful with the matcha after 3pm – it’s slightly higher in caffeine than traditional tea, so it could disrupt your sleep. If you’re after a smoother texture and more healthy fat, swap the banana for half an avocado.
MATCHA There’s a reason Zen monks have been drinking matcha for the past 1000 years – apart from its antioxidant content, this powdered, concentrated form of green tea is high in amino acid L-theanine, which studies suggest can promote focus, concentration and clarity. PINEAPPLE Apart from imparting a kick of deliciousness to, well, anything (except for pizza, of course), pineapple’s an excellent source of tryptophan, which the body uses to produce serotonin, which helps fight depression and aids your neurological system. It can also improve heart health because it contains the enyzme bromelain.
LEMON Lemon aids in digestion by stabilising the body’s insulin levels, and by including the pulp you’ll benefit from getting the fibre pectin, which keeps you fuller for longer. Opt for fruit that are fully yellow, and store them in a sealed plastic bag to keep them fresh for longer.
HONEY Apart from its immediate effects as a cough reducer, honey boosts the immune system by boosting diseasefighting polyphenols in the bloodstream. It also boosts melatonin production in the brain, which helps to rebuild tissue as well as boosting immunity.
KIWI By weight, these fruits offer almost twice the vitamin C of lemons and oranges, while Taipei University research also suggests they might be beneficial in the treatment of sleep disorders. Careful if you’re tempted to add milk, though: an enzyme in them breaks down dairy products.
THE IMMUNITY BOOSTER INGREDIENTS ●
1 whole kiwi fruit, preferably gold 3 tsp runny honey Juice of a lemon
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Boost Juice Reading this and thinking to yourself, “ain’t no one got time for this”? Take the shortcut and pop into Boost. Whether you’re looking for a protein hit after this morning’s leg workout or a quick breakfast on the go, Boost does all the heavy lifting for you, so all you gotta do is pick up one of their green cups and know it has real fruit and/or veg that’ll help fuel your day.
“This combines three of the most powerful anti-cold remedies in one potent brew,” says nutritionist Will Hawkins, who works with pro footballers. “Kiwi fruit – particularly the gold variety – has very high levels of various vitamins, in addition to potassium, fibre and phytochemicals, and studies have found it can reduce the length of colds and stop them cropping up in the first place. Research has found honey to be more effective in improving the symptoms of coughs than several over-the-counter medications, while the lemon juice will add an extra hit of vitamin C – which has been shown to shorten the duration of the common cold.” To make it, peel and chop your kiwi and place it in a blender. Juice a lemon and add a third of that to the blender – bonus points if you add pulp. Add some honey and then blend lightly. “Be sure not to overdo it,” says Hawkins. “You want plenty of fleshy bits to help your body better absorb all the nutrients within.”
THE POST-WORKOUT REFUEL INGREDIENTS ● 1 scoop whey protein (30g) ● 1 scoop greens powder ● Handful of spinach ● 300ml almond milk ● Handful of blueberries ● Ice cubes (optional)
Sure, you could just slam a protein shake in the changeroom, but it’s worth getting a touch more elaborate. After a workout, your priority is to replenish energy stores, repair muscle damage and fuel with antioxidants to fight inflammation and cell damage. This has the lot – and it’s easy enough to throw together in the office. “Start with whey – a high-quality protein source is going to help maintain muscle and satiate hunger,” says Myles Hopper of Precision Nutrition. Phytonutrients found in blueberries have a whole host of health benefits including supporting the body’s systems. “Colour is king when it comes to antioxidant and nutrient density, so the brighter the better if you want to boost health,” says Hopper. “Almond milk is a lower-calorie option and good for people who struggle to process dairy effectively.” Still hungry? Throw in some nut butter.
BLUEBERRIES Apart from maintaining healthy bones and improving digestion, there’s some evidence that consumption of blueberries can improve motor coordination and shortterm memory as well as lowering your long-term risk of Parkinson’s disease. More recent studies suggest they may also have a protective effect against Alzheimer’s.
WHEY The fastest-digesting form of protein, making it ideal for a post-workout top-up. There’s also some evidence that it’ll help with the afternoon lull: studies conducted in the Netherlands found that volunteers who took it reported improved mood, which researchers concluded was linked to serotonin levels.
GREENS POWDER The greens powder hasn’t been invented that can replace actual food, but a good-quality powder – look for spirulina, chlorella or alfalfa on the packet – can benefit energy, recovery and bone health, alongside balancing out the body’s acid production during exercise through their alkalinity.
SPINACH Once known as “the Spanish vegetable”, this cheap and cheerful staple is high in iron, which plays a key role in transporting oxygen around the body, energy production and DNA synthesis. It’s also high in vitamins K, A and C – the latter being important for the absorption of nonanimal-derived iron. CUCUMBER They’re not just water. An anti-inflammatory flavonol in cucumber called fisetin is thought to play an important role in brain health, improving memory and protecting nerve cells from age-related decline. They also support digestive health via their high fibre and water content, while keeping the calories low.
300 GINGER Long used to relieve digestive problems, ginger’s part of the same spice family as turmeric (which also works surprisingly well in smoothies) and can suppress gastric contractions as well as reducing exerciseinduced muscle pain. Get it fresh if you can.
Stevia is 300 times sweeter than sugar, but it has almost no calories and has a negligible effect on blood sugar levels.
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Bioglan Probiotic Breakfast Smoothie
THE LONGEVITY BOOSTER INGREDIENTS ● ● ● ● ● ● ●
250ml almond milk 2 handfuls of baby spinach leaves 1 frozen small banana, in chunks 1 Lebanese cucumber 1 tsp ginger Stevia (optional) Ice cubes, to taste
“For general health and longevity, green is good,” says Holmes. “Leafy greens, including spinach, are excellent for skin, hair and bone health – but spinach also provides us with protein, iron and other essential minerals. Another great thing about this smoothie is the zingy ginger, which can help relieve digestive issues, reduce inflammation and even ease pain. Cucumbers add some muchneeded vitamin K, as well as potassium and manganese.” Peel and freeze a banana ahead of time – it’s a good option for fruit on the verge of turning – and peel your ginger with a spoon (it’s simpler and more efficient than hacking at it with a knife). Roughly chop your cucumber and then throw everything in the blender. Stevia gives it a burst of sweetness, but it’s not essential.
Contains ground oats and chia, blended with plant protein to give you energy to fuel your day. Bioglan BioHappy probiotics and fibre aid digestion and support wellbeing. With 14g protein, 5.2g fibre and 5 billion CFU probiotics in each serve, it’ll kick start your day and help balance your digestive system. $14.99, bioglan.com.au
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Reach new heights BE SMART WITH BOX JUMPS TO BUILD SIZE AND POWER If you want to build bigger, stronger legs that are also primed with explosive power, start doing box jumps. “The beauty of box jumps is that you can adjust the height of the box so you can use it for a wide variety of fitness goals,”says personal trainer Joe Spraggan. “ So you can build explosive power and speed using a high box for low reps, or use a lower height to work on foot speed and improve cardio endurance with higher-rep sets. They can also be used, after a proper warm-up, as a great way to fire up your central nervous system ahead of a big legs session.” Always step back down, don’t jump, to safeguard your joints.
INSTANT TIP “To build explosive power, use a higher box and focus on quality reps over quantity. Do up to five sets of five reps - resting for three to five minutes between them - but stop as soon as your form fails,” says Spraggan. “To burn fat and build cardio endurance, use a lower box and do three to four sets of up to 20 reps, resting for up to 60 seconds.”
Body Book Most in the least Lat trick: the one-arm row isolates the lats.
3 moves for more muscle All you have to do to get jacked is cover the bare essentials, with just three moves per workout.
4 MEN’S FITNESS
How many exercises do you really need to build muscle? Notice that the question isn’t how many can you do or what number feels right, but how many are absolutely necessary to provide enough stimulus to build a big, powerful physique? We argue it’s only three per workout, and bet that when you focus on doing less in the gym, you’ll start seeing more gains.
How it works ■ The number of exercises a workout requires depends on many factors, including your goals, experience level and the time you can devote to training. But when you really think about it, a guy who wants to get bigger and stronger really needs only three: a main lift that accomplishes most of the work, an exercise that works its reciprocal muscles to provide balance and one more move that assists in building your strength on the main lift or attacks a weakness that could obstruct gains on it. For upper body, the incline bench press can be that main lift, as it works the chest, shoulders and triceps thoroughly. (Why not the flat bench press? Either is fine, but the incline makes it safer.) The upper body also consists of the many back muscles, rear delts and biceps, so a rowing movement makes a good follow-up. Finally, a dip works the pressing muscles in a different way and targets the triceps a little more directly, making it a great aid in boosting your incline-pressing power. Stick with this three-part formula for upperand lower-body workouts, and you’ll never be at a loss for what to do in the gym – or muscle mass.
Directions Perform each workout (Day I, II, III and IV) once per week. Rest a day between the first three workouts if possible, but you can perform Day III and Day IV on back-to-back days. You’ll change the sets and reps for the first exercise in Days I, II and III weekly. In Week 1, you’ll perform the sets and reps shown. In Week 2, you’ll do six sets of four reps for the front squat, incline bench press and sumo deadlift. In Week 3, you’ll do eight sets of three reps for each of those lifts. In the fourth week, begin the cycle again. As the reps decrease, increase your weights accordingly, but leave two reps “in the tank” on each set (ie, do not go to failure). Note that all the remaining lifts in each workout maintain the same sets and reps as shown for Week 1. Alternate sets of exercises marked “A” and “B” until all sets are completed.
D AY I
1 FRONT SQUAT Sets: 5 Reps: 5
Grasp the bar at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips. Step back and set your feet at shoulder width. Squat as low as you can without losing the arch in your back. Change the sets and reps according to the directions weekly.
2 ROMANIAN DEADLIFT
3 PALLOF PRESS
Sets: 5 Reps: 10
Sets: 3 Reps: 10
Grasp the bar at shoulder width and take it out of a rack set to hip level. Hold the bar in front of your thighs, pulling it in towards your body – don’t let it drift in front of you when you begin the movement. Bend your hips back and lower your torso, allowing your knees to bend as needed, until you feel a stretch in your hamstrings. Extend your hips to come back up.
Attach a band to a sturdy object at chest level (or use a D-handle on a cable station). Hold the other end with both hands and step away from the attachment point, turning your body perpendicular to it to put tension on the band. Pull the band in front of your chest and then press it out with arms straight. Bend your arms and draw your hands back towards you, resisting the band from twisting your torso. That’s one rep.
LOWER-BODY DAYS END WITH A CORE EXERCISE, WHICH SUPPORTS GAINS ON THE SQUAT AND DEADLIFT. DECEMBER 2017
Body Book Most in the least 2A ONE-ARM DUMBBELL ROW
D AY I I
1 INCLINE BENCH PRESS
Sets: 5 Reps: 10 (each side)
Hold a dumbbell in one hand and rest the opposite arm and knee on a bench. Pull the weight up to the outside of your hip and lower it until you feel a stretch in your lat.
Sets: 5 Reps: 5
Adjust a bench to a 30- to 45-degree angle and lie back on it. Grasp the bar with hands just outside shoulder width. Arch your back and tighten your glutes and abs. Plant your feet firmly. Pull the bar out of the rack and lower it to your chest, just below your collarbone. Push your feet into the floor as you press the bar back up. Change the sets and reps according to the directions weekly.
THE SUMO DEADLIFT IS THE SAFEST DEADLIFT VARIATION AND WORKS YOUR GLUTES AND HAMSTRINGS HARDEST.
D AY I I I
1 SUMO DEADLIFT Sets: 5 Reps: 5
Stand with feet outside shoulder width and toes turned out 45 degrees. Bend your hips back to grasp the bar at arm’s length with a shoulderwidth grip. Push your knees out and drive through your heels to extend your hips to lockout, lifting the bar until it’s in front of your thighs. Change the sets and reps according to the directions weekly.
2B DIP Sets: 5 Reps: as many as possible
Suspend your body over parallel bars with hands just outside shoulder width. Lower your body until your upper arms are parallel to the floor. If you can’t do at least five reps on each set of dips, perform close-grip push-ups instead.
2 HIP THRUST Sets: 5 Reps: 10
Sit on the floor and roll a loaded barbell into your lap. Lie back against a bench, bend your knees, and plant your feet on the floor. Brace your abs and drive through your heels so you raise your hips off the floor to full extension.
3 AB WHEEL ROLLOUT Sets: 3 Reps: as many as possible
Kneel on the floor with your shoulders over the wheel. Brace your abs and extend your arms in front of you, rolling forward until you feel your lower back is about to sag. Roll back.
IF THIS HURTS YOUR SHOULDERS, TRY TURNING YOUR PALMS TO FACE EACH OTHER (A NEUTRAL GRIP) AND PRESS.
D AY I V
1A DUMBBELL OVERHEAD PRESS Sets: 5 Reps: 10
Stand with feet shoulder-width apart and hold a dumbbell in each hand at shoulder level. Brace your core and press the weights straight overhead.
1B CHIN-UP OR REVERSEGRIP PULLDOWN Sets: 5 Reps: as many as possible
Hang from a bar with hands shoulder-width apart and palms facing you. Pull yourself up until your chin is over the bar. If you can’t do at least five reps, use a lat-pulldown machine and grip the bar with palms facing you to simulate a chin-up. Choose a load that allows you 10 reps. DECEMBER 2017
2 TRICEPS PUSHDOWN Sets: 3 Reps: 12–15
Attach a rope handle to the top pulley of a cable station and grasp an end in each hand. Tuck your elbows to your sides and extend them to lockout.
Body Book Time saver
Time is on your side Use the six tips below to ensure that when you hit the gym, you’re never beaten by the clock.
Do AMRAP workouts
Couple up to cut rest
More isn’t more
Use the time you have
Go for big moves
■ AMRAP stands for “as many reps as possible” and, personal trainer Ashton Turner says, “it allows you to do a full-body workout in a short space of time. You can pick a squat movement, a hinge, a push, a pull and some cardio. You can do that for 15 minutes, say, and cover all the main bases. It’s not great for building strength – that takes more time – but it’s good ideal for fat loss and general fitness.” Do as many reps as you can for 30-40 seconds per exercise.
■ Doing two exercises back to back reduces the time you spend doing nothing during your workout. “Instead of doing three sets of 10 reps on the bench press and waiting for a minute between sets, do a bent-over row after your bench press set,” says Turner. Beginners should pick moves that work different muscle groups; more advanced lifters can pair exercises that target the same muscle group.
■ No-one really enjoys doing mobility work, so get it done between your standard sets. “Between sets is a great time to do things like mobility and core drills – all the things that you’d otherwise have to do another time,” says Turner. “It’s a much more effective use of your time than sitting around doing nothing.”
■ “I find lots of people think more is always better,” says Turner. “But that’s hard to sustain. If you train six times a week already, are you going to train seven?” Instead, reduce your gym time by focusing on quality rather than quantity of sessions. Three or four times a week is plenty for most people and training goals.
■ Never give up on training because you don’t think you have enough time. “If you’re short on time, doing some kind of exercise is better than nothing,” says Turner. “Some people think that unless they’re doing five sessions a week there’s no point in even starting, but that’s not the case. Even training once a week is better than not doing anything.”
Moves that use multiple muscles are a great way to do more in less time.
Less time doesn’t have to mean less gains. Here’s how to train smarter, faster.
■ If you’re short on time, focus on exercises that hit multiple muscle groups, such as the push-up renegade row (below), which works your chest, back and core. “I like the clean and press too because it contains all of the big movements in one exercise,” says Turner. “You get the hip hinge with the swing part of the move, and you catch the bar in a squat position. You get the row element of the clean, and then you press it overhead.”
Body Book Trainer tips
Clean up Accelerate your strength, speed and power gains with this Olympic lifting move.
There are few things that you can do in the gym that look more impressive or feel better than performing a heavy clean. It’s a highly technical lift, though, so take this advice from expert Tom Wright. “There isn’t a much better developer of strength and power than the clean,” says Wright, head coach at Movable Muscle (movablemuscle.com). “Explosive power primarily comes from the hip drive, which is the crux of all weightlifting movements. It teaches you to create whole-body tension and work your body as a unit. It’s great for coordination, timing and structural integrity. As part of a strength training program, incorporate cleans or a variation of the clean [see box, opposite] into your workouts once or twice a week.”
First pull “In the first pull, your hips should stay low and not come up faster than your shoulders,” says Wright. “Try to push the floor away as you drive upwards. Keep your arms locked with your knuckles turned towards the floor. Your elbows will just be touching the outside of your thighs. This position doesn’t change until the bar makes contact with your thighs.”
Catch the bar “A clean should closely resemble a front squat,” says Wright. “As soon as the bar is above the hips, your aim is to get into the front rack position and catch the weight with your legs. Once the weight becomes too heavy to power clean you’ll need to rely on your lower-body and core strength because you catch the bar much lower. This is why front squats are so important in any program featuring cleans. From here you need to stand the bar up so keep your knees out, chest up and drive like hell.”
Bar path “When dropping under the bar you want the transition to be as fast and smooth as possible,” says Wright. “Keeping the bar close to your body will allow you to bring the bar and your shoulder together. Your elbows should be turned out and driving forward and up to get into the rack position. A missed front rack ends in a missed lift nine times out of ten.”
Second pull “The second pull is where you violently drive your hips forward,” says Wright. “Contact with the bar is a result of this, not the aim. This power will transfer into the bar but focus on hip drive and not ‘bar-bang’. It is at this point you pull your elbows as high as you can and begin your drop into the catch.”
Add these exercises to your workouts to target the key muscle groups so you can lift a heavier weight in your cleans. Hang clean W H Y Doing a hang version of the clean makes it simpler and allows you to concentrate on injecting a powerful hip drive into the move. H O W Pick up the bar from the floor as if you were doing a deadlift. Start the move by bending forward (hingeing at the hips) to send the bar down the front of your thighs until it is just above your knees. Push your hips forward powerfully to raise the bar, then catch it as if you were performing a conventional clean.
Front squat W H Y The front squat will give you the leg strength you need to stand up with the bar once you catch it. H O W Rest the bar on the front of your shoulders with your palms facing upwards and your elbows high. Simultaneously bend at the hips and the waist to lower until your thighs are parallel to the floor, then stand up and return to the start. Keep your weight on your heels and mid-foot throughout the move .
Strong stance “Foot placement should be at shoulder width, with weight evenly distributed throughout the sole and toes turned slightly out,” says Wright. “One big thing often overlooked is engaging the lats. This is essential for keeping a tight back and maintaining a good body position when getting the bar off the floor.”
W H Y This move will improve your control during the first and second pull and strengthen your hamstrings. H O W Set up as if you were going to perform a clean. Slowly raise the bar off the floor by straightening your legs without altering the angle of your torso. Keep the bar in contact with your legs and raise it until it touches your knees, then lower it back to the floor and repeat the move.
D JEACNEU MABREYR 22001177 M MEENN’ ’SS FFI ITTNNEESSSS
Body Book Cardio
Make every run more fun With tips and advice from personal trainer Tom Morgan.
Run to the beat
Beat the bus
■ 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.
■ Running to a destination – to or from work, say – can be a great way to enjoy cardio: you’ll avoid the rush hour (winning kudos from the boss) while boosting fitness.
Setting yourself specific, measurable and attainable goals is the way forward.
WHY IT WORKS
“Music can help you get into a steady rhythm,” says Morgan. “Too often people start too fast and can’t maintain the pace. Sticking to the tempo will take the focus away from your legs and lungs, and help you maintain your pace throughout.”
“Not only will you save money on travel, this is a great way to add training into your day without having to set aside a lot of time. It also restricts your choices – if you have no other way to get home, you’re more likely to put your trainers on .”
Raise some money
■ 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/lifeguards who’ll miss out if you let them down.
■ Staring at a blank gym wall while endlessly treading on pieces of cardio equipment can seem like a thankless, daunting task. Taking your treks to the country, seaside or hilltops can keep them interesting.
■ Any form of exercise will be far less effective in the absence of a structured training plan. Setting yourself specific, measurable and attainable goals is the way forward.
WHY IT WORKS
WHY IT WORKS
“Signing up for a race that requires you to gain sponsorship can be a great way to motivate yourself. You not only have your own expectations to meet, but also those of everyone who has sponsored you.” 112
WHY IT WORKS
“I see very little enjoyment in running on a treadmill. Getting outside to run is not only more interesting, it’s also a great way to clear your head from work stress, get some much-needed vitamin D, and see places you wouldn’t normally see.”
WHY IT WORKS
“As long as it includes some variety, a plan will both help you progress quicker and keep things interesting. Doing one interval session, one 20-minute easy-paced steady run and one longer run on the weekend lets you work on different aspects of fitness and create an enjoyable routine.”
Finding ways to provide variety and motivation will make you enjoy your running time more.
Body Book Torch fat
100reps toripped Strip away your spare tyre with this intensive 100-rep kettlebell circuit.
that both torches body fat fast and creates lean muscle mass to transform your body shape. As with any effective fattorching workout, this 100-rep kettlebell circuit session is highly challenging and designed to shock your body into changes. Follow it perfectly and you’ll work multiple muscle groups and send your heart rate soaring, which is how to make big changes to your body in the shortest possible time.
Used for decades by Russian soldiers, kettlebells have found favour in Oz in the past few years – and with good reason. Their top-mounted handle makes them ideal for ballistic, swinging movements, giving options that are hard to replicate with dumbbells or a bar. And because moves like the swing, clean and press and Turkish get-up hit virtually every muscle group, you can combine them in a high-rep workout
BURN FAT FASTER This circuit has six kettlebell exercises that you perform in order. You only rest – for three minutes – at the end of the final exercise. You’ll do three circuits in total. To ensure this workout burns as much body fat as possible, follow the form guides closely to work your muscles effectively and safely. And remember to keep your abs tight and engaged for the duration of the circuit to work your core harder and keep your body in a more stable and secure position.
Use a 16kg kettlebell for this circuit if you’re new to this equipment to fully master the movement patterns. Then go heavier.
1) SWING Reps 15 Rest 0 sec HOW
Swing the kettlebell between your legs with both hands, and then pop your hips forward to drive it up to head height. WHY
The classic kettlebell move will work all your major muscle groups and start to send your heart rate upwards.
2) SINGLE-ARM SWING Reps 10 each side Rest 0 sec HOW
Swing it between your legs with one hand, then pop your hips forwards to drive it up to head height. After 10 reps switch hands. WHY
Itâ€™s a harder variation of the first move to increase the intensity, up your heart rate further and work your muscles harder.
Body Book Torch fat 3) CLEAN AND PRESS Reps 10 each side Rest 0 sec HOW
Swing the bell up, then bend your elbow to rack it. Then press it directly overhead. Lower slowly. WHY
As well as keeping your heart rate high, this introduces some direct shoulder and triceps work.
4) SINGLE-ARM SWING Reps 10 each side Rest 0 sec HOW
Swing the bell up and as it moves upwards, bend your elbow and let the handle slide down into your palm to rack it. WHY
This works each shoulder and the triceps of each arm individually to ensure balanced gains – while keeping your heart rate high.
5) THRUSTER Reps 15 Rest 0 sec HOW
From the rack position, lower in a squat. Then drive upwards fast, using the momentum to press the weight overhead. WHY
This is a total-body move that works your legs, glutes, core and shoulders to build muscle as well as torch fat.
6) TURKISH GET-UP Reps 5 each side Rest 3 min HOW
Press the bell up and use your left arm for support as you rise onto your right knee, then stand. Reverse back down. WHY
The circuit ends with a tough but rewarding move that thoroughly tests your abs to sculpt a six-pack.
Body Book Trainer tips
Make a splash Start swimming to feel fitter and more alert.
If you want to get fitter, sleep sounder and have higher energy levels then you need to get your feet wet. And your legs. Actually, your entire body. After just four weeks of swimming, study subjects increased fitness levels by 15%, sleep quality by 40% and overall energy levels by 51%, according to Mindlab International. What’s more, the benefits weren’t just physical: participants reported a 33% decrease in negative emotions and a 35% increase in feelings of positivity, suggesting that a regular swim is one of the best things you can do to improve your physical and mental health. Use these expert tips to perfect your technique.
■ Stretch forward with each arm and re-enter the water fingers first, keeping them fully outstretched, straight and tight together. Use the full length of your arms and keep each stroke as smooth as possible.
■ Keep your head as still as you can, moving it only to the sides to take a breath. The waterline should stay just above your eyebrows.
Breathe each side ■ Breathe out underwater and take in air on both sides, every 3-5 strokes, to maintain an even stroke and keep a stable head position which helps you stay swimming in a straight line. Too many people try to breathe in and out when their head is to the side, which isn’t efficient.
Swim away stress MF TOP PICK
Zoggs’ Advanced Ultra Fit Predator goggles come with copper polarised lenses that filter blue light and cut glare, plus the contoured shape and pulley adjust system make them the perfect fit every time. zoggs.com.au
Going for a swim won’t just improve your cardiovascular fitness, it will also lower your blood pressure, according to a study published in the American Journal Of Cardiology. Subjects in the study were split into two groups: one completed a 12-week swimming program while the other did gentle relaxation exercises. The swimmers experienced an average reduction in systolic (the top figure) blood pressure from 131 to 122 while the control group got no significant benefit.
Lower your stress levels to feel more calm while also improving your fitness with these swimming tips from former triathlete turned triathlon coach Dan Bullock.
The legs are your engine room so keep them moving fast to avoid them dragging behind you.
■ Try to keep your body position straight from head to hips and horizontal when freestyle swimming. That will keep your torso as streamlined as possible and decrease drag through the water.
■ Take small and regular kicks in the water to complement arm movement and improve your body’s stability. The legs are your engine room so keep them moving fast to avoid them dragging behind you.
Out of the water
The pool is where most people do most of their swimming but that doesn’t mean they’re doing it right. “Good swimming is all about great technique so keep your legs straight when kicking to stay streamlined and avoid fatigue,” says Bullock. “Power comes from the hips through straight legs for an efficient and powerful stroke.”
Swimming at sea can break the monotony of the pool. “A lot of races are in the sea so you need to be used to the lack of sighters and the potentially rough conditions,” says Bullock. “Stay parallel to the shore and do your research about potential hazards, like rips.”
Don’t just jump in the water and start ploughing away. Warm up first. Try a dynamic warm-up with a brisk walk, star jumps and arm circles to increase blood flow to your muscles and raise your body temperature.
“Goggles are essential kit in communal pools to prevent sore eyes,”says Bullock.
Check with a lifeguard on surf conditions before swimming. Always swim in a designated area supervised by lifeguards. Stay close to shore so you can be seen and rescued if needed.
Don’t try static stretching of cold muscles. Not only do some studies suggest that static stretching before exercise may actually decrease performance, stretching cold muscles can increase your risk of injury.
● Check out the swimming special in our Jan. issue, on sale Dec. 7. DECEMBER 2017
Body Book Weight plate
Step up to the plate Grab a weight plate to build functional muscle and blast away fat. Some people think that doingafat loss workout means slinging the weights around any way you like and racing through your reps because losing fat is about getting your heart rate up. Those people are wrong. That is a part of it, but there’s a smarter way to approach your sessions that will both burn fat and add muscle. The key is to slow down your reps and make sure you can feel the target muscle working. “Time under tension, which means the time your muscles spend working
duringaset, is important in terms of getting muscle adaptations even if fat loss is your goal,” says trainer Tirrel Grant. “Really focus on contracting the muscle and work both the lifting and lowering parts of the move – don’t just let the weights drop down.” Performing your reps like that makes the moves much harder, so although you’re moving the weight slowly, the extra effort required to control them will mean that your heart rate will be high and you’ll get the full calorieburn benefits.
HOW TO DO THE WORKOUT This workout has five moves, with the first two paired to create a superset. Do all the reps of exercise 1A, rest for 10 seconds, then do all the reps of 1B, then rest for 60 seconds. Repeat this for four sets, then move on to exercise 2. The final two moves are also performed as a superset. Keep your abs, lower back and glutes engaged for every rep of every set to keep your body stable and improve power transfer between your upper and lower body.
1A) SQUAT Sets 4 Reps 10-12 Rest 10 sec HOW
Bend at the hips and knees with your chest up and your weight on your heels. WHY
“This move is great for building muscle in your quads, hams and glutes,” says Grant. PROGRESSION
Pause in the bottom position for one second, then squeeze your glutes to get back up.
1B) BENT-OVER ROW Sets 4 Reps 10-12 Rest 60 sec HOW
Bend at the hips and let your arms hang down. Row the weight up to your chest. WHY
“Most guys don’t do enough pulling moves. This helps to build balance,” says Grant. PROGRESSION
Squeeze your shoulder blades together for one second at the top of the move.
Body Book Weight plate 2) PINCH CARRY Sets 4 Distance 30m each side Rest 10 sec HOW
Hold a weight plate between your thumb and fingers and walk for 30 metres. WHY
“Grip, rather than muscle strength is most people’s limiting factor,” says Grant. PROGRESSION
Extend the distance you walk by 10 metres for each hand.
Try to keep your torso upright throughout the carry. This will force you to use your obliques to control your torso.
3A) HALO Sets 4 Reps 8-10 Rest 10 sec HOW
Move the weight up and across your body, then over your head and down the other side. WHY
“This is great for building rotational strength, which is often ignored,” says Grant. PROGRESSION
Doing this explosively, with real power, will recruit the maximum number of muscle fibres.
3B) CRUNCH REACH Sets 4 Reps 8-10 Rest 60 sec HOW
Lie on your back with your knees bent. Crunch up, keeping your arms straight and vertical. WHY
“Adding weight to an abs move means you’ll work in a rep range that adds size,” says Grant. PROGRESSION
Increasing the time you take to lower back to the start will make it harder and more effective.
Body Book Fuel
Eating to build muscle Follow these rules to fuel your body better (and look like this with your shirt off).
TRY THESE TOO 2 ) SHE’LL BE APPLES
RULE NO. 1
RULE NO. 2
Eat oats for breakfast
Get jiggly with it
Pre-workout drinks and caffeine have their place, but eating the right carbs can provide consistent, lasting energy throughout the day with no crashing. “One cup of oats provides 166 calories, 4g of fibre, 6g of protein and eight vitamins and minerals,” says Brian St Pierre, nutrition coach for Precision Nutrition. “And it’s a slow-digesting carb,” meaning it won’t cause a big spike in blood sugar and send your energy crashing later. Just avoid the flavoured instant oatmeals, which are crammed to the gills with sugar. Go for whole rolled oats, and don’t overcook, to keep the GI low.
Jelly is great for building muscles – yes, you read that correctly. And no, we don’t think you’re 12. Jelly is composed of gelatin, which is made directly from the connective tissue of animals – the slow-boiled tendons, ligaments and sometimes bones of farm animals. Have we shattered your green and red wobbly jelly childhood illusions? Get over it. Santa isn’t real either, BTW. Anyway, because of what it’s made of, eating jelly will boost your own tendons and ligaments. To avoid a sugar hit, simply add a spoonful of unsweetened gelatin to meals.
Apple skin contains ursolic acid – a plant steroid-like compound that inhibits cancer cells, but apparently also helps improve body composition. In one study, mice lost fat and gained muscle tissue when ursolic acid was added to their food. No push-ups involved. 2 ) FEELIN’ SEEDY? Chia seeds might be part of the latest hipster food trend, but they’re also made up of 20 percent protein. Plus they contain a type of omega-3s called stearidonic acid, which converts into EPA to aid muscle recovery and inflammation. So a-peeling: apple skin can improve your body composition.
2 ) POPEYE’S FAVOURITE Spinach contains the amino acid glutamine, which prevents muscle breakdown while promoting muscle growth. Plus it’s also super good for you, and looks way hot when it’s stuck in your teeth on a first date. 2 ) DO THE MILKSHAKE
RULE NO. 3
RULE NO. 4
RULE NO. 5
Embrace the potato
Sea food and eat it
Always have nuts
Forget the full paleo – you need to start loving your spuds again. Plenty of research suggests a low-carbohydrate diet won’t build muscle for long. The energy you need to train and recover from training comes from carbohydrates, and one large potato contains 63g worth – and 7g of fibre. We recommend sweet potatoes, which are nutritionally dense and jammed with potassium, a mineral essential for muscle health. Keep the skins on to ensure high fibre levels, plus sweet potatoes baked with the skin on are loaded with beta carotene.
If possible, opt for salmon. Rich in protein and antiinflammatory omega-3s – 4g per half fillet – it also provides high levels of more than a dozen different vitamins and minerals, including vitamin D and vitamin B12. And dig into those oysters, too. They’re a major source of copper, which not only helps build collagen for your connective tissue but also spurs production of lysyl oxidase, which in turn stimulates production of collagen and elastin. Oh, and mussels really do give you muscles – they’re rich in muscle-friendly protein, omega-3s and iron.
Avoiding fats entirely to save calories is costing you on a chemical level. “Consuming adequate fats is critical for maintaining testosterone levels,” says St Pierre. And the more testosterone you have, the greater your potential to be big and strong. (Oh, and be king of the bedroom of an evening.) One serving of nuts or nut butter offers 16g of healthy fat, “as well as a powerful assortment of phytonutrients and antioxidants to boost your health and recovery,” St Pierre says. They’re also a good source of fibre, so you can spend less time on the loo and more time at the gym.
Chockie milk contains protein and carbs, which may help prevent muscle breakdown while encouraging more efficient muscle-protein synthesis. Added benefits may include a groovy milk moustache.
MF TOP PICK
Hydroxyburn LEAN5 This combination of fast-digested whey and slow-digested casein provides the ideal combination for promoting healthy weight loss. HydroxyBurn LEAN5 “time release” as part of a daily diet is formulated for greater weight loss from fat mass and the preservation of muscle. bodyscience.com.au
EBOARD High Performance Guide
A thin yet powerful speaker that sits under your TV, PLAYBASE is Sonos’s newest home theatre speaker and the thinnest speaker at 2.3 inches. PLAYBAR and PLAYBASE together are Sonos for your TV, allowing you to choose the best set-up to fit any room.
With the Roadlite CF 9.0 LTD, you’ll be buying a bike perfect for your toughest CrossFit training sessions with its lightweight carbon frame and top spec. The Roadlite CF is an exciting addition to Canyon’s fitness bikes line-up and will help you spice up your workouts while building up your cardio. And this LTD version is the top of the heap.
Summer is well and truly here, so the double-walled insulation from the CamelBak Kickbak is perfect for keeping your drink ice cold for up to eight hours in the Australian heat. Backed by a lifetime warranty.
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QuietComfort wireless headphones II are engineered with worldclass noise cancellation. And now they’re even better. With the Google Assistant built in, you can play music, receive texts and get answers without glancing at your phone.
The world’s first bio-sensing sports earphones that measure heart-rate variability, BioConnected HR+ can detect minute heart-rate variance which can spur athletic performance and help keep you in the zone you need to achieve specific goals.
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AUDIOFLY AF33W The AF33W comes in two classic colours: an all-black design with charcoal accents and an all-white design featuring rose gold details. Bluetooth makes for a hassle-free listening experience without having to compromise on sound quality. Whether it’s getting from A to B or even C, the AF33W comes packed with all the essentials.
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DO YOU INJECT PERFORMANCE AND IMAGE ENHANCING DRUGS? Researchers at Curtin University are talking to Australian men about experiences of injecting steroids and other performance and image enhancing drugs. The study aims to find out how you make decisions about use, your goals and aspirations and how you manage any health risks: basically what makes you tick. Want to help? Participation involves a confidential interview conducted somewhere handy for you, and $50 to cover your time and expenses. Contributing to this study gives other men the chance to benefit from what you’ve learned along the way. Find out more by contacting Dr Aaron Hart on 0413 952 169, or visit the project website ndri.curtin.edu.au
Make tomorrow better.
CRICOS Provider Code 00301J
LQD BLEMISH CONTROL Breakouts, pimples and acne will be a thing of the past with this powerful salicylic acid and niacinamide product, designed to clear up all skin blemishes across the face and body while also reducing the size of your pores.
>> $60; lqd.com.au
MATADOR Set up for a legendary feast with the new Matador 4 Burner Hooded Titan BBQ. Packed with premium features like the new sear burner, satin enamel cooking surfaces, built-in chopping board and ice bucket, all the signs of an epic BBQ are here.
>> $1150; matadorbbqs.com.au
INVISALIGN CLEAR ALIGNERS Move towards your best smile with the clear alternative to braces. Invisalign clear aligners have transformed over 4.5 million smiles worldwide, with precision and comfort, using the world’s most advanced aligner technology. So you can keep moving forward without missing a beat. Prescription required.
EBOARD High Performance Guide
NUTRITION SYSTEMS COR-Performance Whey is an optimal source of protein when you’re looking to maintain lean muscle and replenish nutrients after a workout. Every scoop is packed with 25g fast-acting whey protein and digestive enzymes so that you can satisfy your protein needs any time of the day.
SEIKO PROSPEX SOLAR ANALOGUE PADI EDITION Powered by light sources, this superb sportsman’s watch has a 10-month power reserve, and is 200m waterresistant, allowing you to dive and swim with confidence.
>> $599; seiko.com.au
VETTA With twice the fibre but the same great look and taste as regular pasta, Vetta High Fibre makes it easy to incorporate more fibre into your favourite pasta dishes. It’s also low GI, a good source of protein and naturally low in fat.
>> nutritionsystems. com.au
MICHTER’S Michter’s Us*1 Small Batch Bourbon Whiskey is made from a carefully selected mash bill that features the highest quality American corn. It is then matured to the peak of perfection, with barrels often ageing in excess of eight years. Available at Dan Murphy’s or at nicks.com.au
Future Whey represents the latest in supp technology. With its unique combination of amino acids, Future Whey is designed to fast-track muscle growth and recovery so you can reach your goals. Future Whey is the postworkout fuel of the future.
Ditch hangovers with Holsten 0.0%. This pilsener contains no alcohol and is brewed in accordance with Germany’s Purity Laws, giving it a crisp finish. Your go-to brew when you don’t want to wake up with a headache. It has only 40 calories and is available at Dan Murphy’s.
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Adding a splash of vodka to your workout.
RAW FOOD The oven’s broken.
Seriously, just no.
What you do after a few drinkees.
INCLINE PRESS Ironing uphill.
Egg with attitude.
THE MF GLOSSARY What those health and fitness terms really mean.
What you won’t see anymore if you keep eating them.
Rock group for radicals.
Time for a shower.
Rockin’ a fez.
How you feel after winning Best & Fairest at footy.
Might as well be at home on the lounge.
Published on Nov 9, 2017