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on 6-Pack Abs on XXL Arms on Bulking Up

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Swisse Men’s Ultivite A premium quality formula specifically tailored with a combination of 53 vitamins, minerals, antioxidants and herbs to help fill nutritional gaps and support: • Energy production • Relief of fatigue • Vitality • The body’s response to stress

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In This Issue 10.16

On the Cover p34 INSTANT ENERGY

Make big-time performance gains with these vitamin C-packed foods.

p56 WAKE UP! (YOUR SEX LIFE)

Turn your sheet action towards the hot and kinky – without freaking her out.

p58 LEAN, FIT & FAST

Build endurance, strength and power in one lightning routine.

p73 GET HOLLYWOOD MUSCLE

Adopt the training secrets of these A-list action heroes to carve a superhero body.

p100 36 WAYS TO BLAST FAT

Burn off your love handles in no time flat with these inspired diet and exercise tips.

p122 LOSE YOUR GUT BY SUMMER! The all-in-one workout to reclaim your beach body in the nick of time.

p130 YOUR BEST RUN EVER!

The surefire plan to smash your PB in your next 10-kayer.

p135 SPRING STYLE GUIDE MH COVER GUY RYAN REYNOLDS PHOTOGRAPHED BY TURE LILLEGRAVEN

12

OCTOBER 2016

Everything you need to make your mark as the days – and nights – heat up.


Sections

p20

p25

p36

p63

p73

p119

ASK MH

USEFUL STUFF

PERSONAL BEST

MH LIFE

FEATURES

ELITE

Fitness

Nutritio

Muscle

p22 IF THE SHOE FITS

p32 KICKSTART YOUR DAY

p26 THE ABS YOU CAN’T FORGET

p36 PROTECT AND SERVE

p51 TW0-COURSE RACE

p48 SPRINGTIME FOR FITSTERS

p128 ADIÓS LONG WORKOUTS

p92 NEVER UN OEUF

p119 RISE OF THE BEAST

Health

Mind

StyleSpecial

p32 WHY MEN AVOID THE DOC

p54 DIALLING UP DUMBNESS

p136 HOW TO DRESS WELL FOREVER

p42 LESS SLEEP = MORE ENERGY

p106 WHEN TO CALL IT A NIGHT

p140 LOOK THE BUSINESS

p44 SEE INTO YOUR FUTURE

p110 FORTUNE FAVOURS THE BRAVE

p148 THE HUSTLER

The three keys to choosing the best runners for bigger rushes and faster times. The core workout that’s made Hawthorn’s Josh Gibson an AFL finals force. Former rugby league star Adam MacDougall’s secrets for fast and fabulous results.

The pathetic excuses guys use to put off getting nagging ailments checked out.

Could all the fuss about eight hours’ shut-eye be stopping you from hitting your straps? Six simple steps to maintaining eagle-eyed vision into your dotage.

This could be the perfect brekkie for the man whose appetite matches his ambition.

Here’s your ultimate race-day meal for speed and endurance. Go get ’em! Five fresh takes on the humble egg, nature’s multivitamin and your muscle-building staple.

Your phone might be useful and good company, but is it also making you stupid? Every man will face a dilemma: settle down or live life as a party? How to choose wisely. While war broke Curtis McGrath’s body, it couldn’t put a dent in his steely mind.

Targeting your obliques will frame your six-pack and shield your back.

Add mass to your arms – and spring to your legs – with this do-anywhere move. CrossFit champ Rob Forte is a lesson in viewing your body as a work in progress.

Learn a lesson in timeless style from fashion giant Tommy Hilfiger.

Here’s how to look the part and get ahead in the modern – no-jacket-required – workplace. These updated looks invoking misspent youth will have you playing rivals off a break. OCTOBER 2016

13


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Hollywood Muscle

“An actor must now forge a body that’s almost as eye-popping as the movie’s CGI effects”

– Brought to you by –

Asked about his physical condition in A View to a Kill, Roger Moore was refreshingly honest. “I was a little overweight because I’d been drinking too much champagne,” he said of his final outing as James Bond. “Once you’ve led a louche life you are never in good condition. I’ve never had a washboard stomach, I just held it in scene-by-scene.” Moore’s “fitness regimen” to play Bond was minimal at best. “I would live my normal life,” he explained. “Just try not to eat sweet, creamy things.” Fast-forward 20-odd years to the Daniel Craig era and, it’s fair to say, things have evolved. Craig hit the gym six days a week to fill out Bond’s tuxedo as a muscle-bound killer. Bond’s shifting BMI is hardly an isolated example. When Michael Keaton played Batman back in 1989, he resorted to a plastic muscle suit. This year, for the same role, Ben Affleck stacked on 12 kilograms of lean muscle to eventually weigh in at 100kg with seven per cent body fat. Physical expectations have changed. The modern incarnation of Hollywood’s leading man is grimly familiar with burpees and protein shakes. Being a rugged everyman with a steely glint in your eye is no longer sufficient. To command top billing in the latest blockbuster, an actor must now forge a body that’s almost as eye-popping as the movie’s CGI effects. In recognition of the new big-screen benchmark, Men’s Health teamed up with Google to find the 20 most searched-for Hollywood workouts. You’ll find the results on page 73, where you can steal the secrets of everyone from Skarsgård to Schwarzenegger. Reviewing the list, I was struck by how the average age turned out to be a relatively well-seasoned 40 years old. Indeed, many of Hollywood’s fittest men – The Rock, Jason Statham, Hugh Jackman, et al – are well into their mid-forties and beyond. The good news? Clearly it’s never too late to transform yourself into a real-life action hero. The somewhat less good news? This process tends to be a little more involved than simply avoiding “sweet, creamy things”.

HAVE YOU GOT WHAT IT TAKES? MH, TOGETHER WITH THE SAGE INSTITUTE OF FITNESS AND THE ICONIC SPORT, ARE LOOKING FOR THE NEXT TOP TRAINER. ENTER AT MENSHEALTH.COM.AU

GET SOME SERIOUS HELP TO STACK ON MUSCLE AND TORCH FAT WITH MH TRANSFORM. ON SALE ONLINE AT SUBSCRIBETODAY.COM.AU/ PRODUCTS/MHTRANS 16

OCTOBER 2016

Luke Benedictus

Twitter: @LukeBenedictus Email: menshealth@pacificmags.com.au

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ALL-NEW JAGUAR F-PACE

DEDICATED TO PERFORMANCE

Welcome to Jaguar as you’ve never seen it before. Now you can enjoy the dramatic drive and beauty Jaguar is renowned for, with added practicality. Inspired by F-TYPE, its powerful, muscular looks give the All-New F-PACE a head-turning road presence. And it delivers the connected steering feel and sharp, responsive handling of a sports car too, thanks to its aluminium double wishbone front and Integral Link rear suspension. A master of sporting performance and everyday practicality, F-PACE raises the game. jaguar.com.au


Ask MH

Fear not: your daily banana will not lead to a bulging belly.

LIFE QUESTIONS, ANSWERED

Q An online PT says fruit makes you fat. CP Should I dodge the bowl?

20

Q My wife wants me to get the snip. Will it kill my sex life? TE

Q I can hear how heavily I run on the treadmill. How can I be lighter on my feet? AB

We get it: the betrayed look on Fido’s face post-neutering haunts you. It’s impossible not to feel some sympathy for your mutt after you’ve lopped off his own best friends. But you are not a dog, and a human vasectomy couldn’t be more different. Reported complications are low and arguments against the procedure are, ahem, limp at best. In fact, to allay your fears, recent research published in the International Society for Sexual Medicine even suggests that both sex drive and frequency tend to increase. One explanation is that you and your partner are less worried about pregnancy and the undesirable side effects of other birth control methods, suggests study author Dr David Guo.

Baby steps, now. Your strides are probably too long and too few, reckons exercise physiologist Adam St Pierre. This can cause an aggressive heel strike that puts you at risk of stress fractures, knee pain and shin splints. The fix? Take faster, shorter steps. A metronome app, such as Run Tempo or Running Cadence, can help you time your stride – aim for at least 160 steps per minute. Then raise the cadence by five per cent (to 168) and adjust your stride rate to match it. After two minutes, go back to your first rhythm and note how different that feels. “Running at a higher cadence should feel smoother and lighter,” says St Pierre.>

OCTOBER 2016

PHOTOGRAPHY: DAVID SYKES

THE LIST OF bad nutritional science to be found on the internet is long, but this one might just sit on top. While it’s true that an excess of any food will make you fat, especially stuff that’s high in fructose, it doesn’t follow that your Granny Smith works the same way as an Apple Pie Krispy Kreme. In fact, according to a recent study by Harvard University, you can link each daily serving of fruit with a quarter-kilo fat reduction over four years. Blueberries, apples, prunes and pears yielded the most fat loss. All of which suggests to us that your PT is a melon.


MAN OF TODAY BOSS BOTTLED INTENSE THE NEW EAU DE PARFUM

#MANOFTODAY


Ask MH

LIFE QUESTIONS, ANSWERED Put new runners through the MH training test.

Q My running shoes are shot but I can’t choose a new pair. What’s my best buy? PS LOOK OVER HERE!

TRY ME ON!

PICK ME! NO, ME!

CHOOSE ME!

OVER HERE

I’M THE ONE

IT’S TRUE THAT shoe manufacturers update their models more frequently than Apple does its software, even if said updates amount to little more than tweaking the colour scheme. But if your trainers really seem to have gone the distance then trading up is as important to your health as it is to your swag. The shoes on your feet play a big role in protecting your pelvis and hips, says physical therapist and postural restoration expert Lori Thomsen. Your muscles, ligaments and tendons can quickly become overstressed if they’re not given proper support. That, of course, leaves you both more susceptible to injury and less competitive on the road. So no matter how great a pair of new kicks looks, always perform our three-point examination before buying. If they fail the tests here, it looks like you’ve got some more sole searching to do.

1

PERFECT YOUR FIT

PUSH IN THE HEEL When you press the back, it should be sturdy and have very little give. That rigidity helps reduce motion that can tug on ligaments and tendons.

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OCTOBER 2016

2

BEND THE SHOE Flex in the middle indicates poor arch support. Arch support maximises your glutes’ push power; flex in the toe-box, however, mimics foot movement.

3

COMPRESS THE SOLE The shoe’s heel cushion should be firm, especially along the outer edge. Solid soles keep you from overworking your ankles and feet, risking injury.

Q I think my heart’s missed a beat a few times. Could it have been a heart attack? SH We wouldn’t want to increase your blood pressure, but possibly. A study of 1800 people by the US National Institute of Biomedical Imaging and Bioengineering found eight per cent had scarring consistent with a heart attack, and yet of those, 78 per cent had never been diagnosed as having had one. Men were five times more likely than women to have this unexpected pathology. The takeout: what might feel like a skipped beat could actually be a myocardial infarction, which is a risk to any human heart. An attack won’t always floor you. That’s why it’s important to seek help should you feel any sudden and random chest pain, nausea, fatigue or discomfort in the neck or jaw. Paranoia is never the best medicine. But in this case, being laissez-faire could prove costly.


GO YOUR OWN WAY WITH THE DEPENDABLE ISUZU D-MAX Isuzu D-MAX drivers put up with a lot from Monday to Friday. So when the weekend comes around, nothing beats getting away from it all with the people that matter most to you. With a powerful and efficient 3.0L turbo diesel engine, 3.5 tonne braked towing capacity* and a Terrain Command 4WD system, the Isuzu D-MAX has everything you need to go your own way.

Discover the Isuzu D-MAX for yourself – visit your Isuzu UTE Dealer or isuzuute.com.au

5-star ANCAP safety rating applies to D-MAX 4x4 Crew Cab variants built from November 2013, 4x2 High-Ride Crew Cab variants built from November 2014. *3.5 tonne braked towing capacity on D-MAX 4x4 and 4x2 High Ride models when fitted with an optional genuine Isuzu UTE tow bar kit. ^5 years/130,000km whichever occurs first, for eligible customers. Excludes trays and accessories. >The Capped Price Servicing Program (“CPS Program”) applies to Eligible Vehicles with a Warranty Start Date after 1 January 2015 at Participating Isuzu UTE Dealers only. The CPS Program covers the first 6 Scheduled Services in line with the Scheduled Service Intervals. CPS Prices are subject to change. For full terms & conditions and current pricing visit isuzuute.com.au/service-plus.


built for the challenge


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f l Stuff

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Tons of tips, tricks and strategies for life 10/2016

3 MONTHS TO DETOX YOUR LIVER (AND AVOID GOING DRY) After a winter during which the eating of burgers and drinking of beer briefly became an Olympic sport, you’d be forgiven for thinking spring was a time for drastic action. After all, fatty liver disease, a condition linked to type 2 diabetes and liver cancer, is caused by precisely the kind of over-indulgence that happens when your body’s buried under multiple layers. And the bad news is, it affects a whopping 30 per cent of men. But you don’t have to join a monastery to undo the damage.

Detoxing with dumbbells, not embarking on a “dryathlon”, is the way to go, according to researchers at the University of Haifa. Forget your usual “summer is coming!” makeovers; instead, a 40-minute workout focusing on your legs, chest and arms done three times a week will improve insulin resistance and cut levels of fat in your liver. The study found that sticking it out for three months will reboot your organs, while also building a better body. So polish off those leftover beers guilt-free.

THE PREHAB PUMP Use fitness expert Brett Durney’s workout to slim-line your liver – it’s just the tonic

Barbell Back Squat 5 sets, 12 reps, rest 60 secs Tempo: 3 secs down, 1 up Hug the bar into your traps and sit into a squat. Push up explosively, then lower. Dumbbell Chest Fly 5 sets, 12 reps, rest 60 secs Tempo: 3 secs down, 1 up With palms up, slightly bend your arms and lower the weights out to the side, then reverse. EZ Bar Biceps Curl 5 sets, 12 reps, rest 60 secs Tempo: 3 secs down, 1 up With an underhand or mixed grip, curl the bar until it’s at shoulder height. Lower under control.

OCTOBER 2016

25


seful tuff

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NUTRITION KNOW-IT-ALL Jacqueline Alwill Adv Dip Nut Med

Q Which cheeses are the best

options for health?

THE MUSCLE GUY

T E ABS YOU

T NOT FORGET

Your obliques frame your six-pack and protect your back. Add these moves for a more powerful torso By BJ Gaddour, PT and fitness expert

Obliques help h you flex and rotate your spine, and they protect your back from injury when you move something heavy. These three exercises strengthen them for better sports performan nce, and burn belly fat so those side abs show when you take off your shirt.

WEIGHTED SIDE PLANK This total-body exercise is also great for working your hips, glutes and shoulders. Do it Using a challenging weight, hold for 30 seconds on each side, resting for 30 seconds in-between. Do 3-5 sets per side. Make it harder by raising your top leg (as above).

Corrrect tht MessaGe

26

OCTOBER 2016

GLE ARM CARRY SINGLE-ARM This strengthens your grip too. Do it Hold a heavy dumbbell at your side with your arm straight. Walk while keeping your torso straight. Keep at it for between four and 10 minutes, switching hands every 30 seconds. Too easy? Hold the weight at shoulder level or overhead.

SANDBAG G SHOVELLING Your obliques will work hard as you do 5-10 rounds of 30 seconds on, 30 seconds off. Do it Pivot your feet and bend your knees as you turn to the right, dropping your hips as you lower the bag. Push up and arc the sandbag across your chest and back down to the left.

Proofread before hitting “send”. Nearly two-thirds of women polled by the dating site Zoosk said they’d be more likely to decline a date if the message had spelling and grammar errors. Mistakes make you look undereducated, says Jay Heinrichs, author of Word Hero. “Grammar is the code that the elite – those with money and power – use to recognise each other,” he says.

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MT

Go easy with any type. But I can tell you goat’s cheese, ricotta, parmesan and pecorino make regular appearances in my recipes. Cottage cheese is very high in protein and a bodybuilding staple for good reason. If you’ve made a spag bol, crowning it with cheese is going to be irresistible. By all means go with parmesan, but eschew the packets of pre-shaved stuff and lash out on a block from the deli. It won’t last half as long in your fridge, but that’s good: you know you’re eating something that’s relatively unprocessed.

Q Am I playing with fire eating red meat most days. Should I back off on the beef? DH There’s a lot to be said for diversifying your protein sources so you get all the nutrients you need. Including oily fish, like salmon, for instance, will ensure healthy doses of omega 3 fats. Red meat’s a rich source of readily absorbed iron, zinc and protein, but you don’t need it in Flintstonian quantities to get the benefits – and too much may raise your risk for certain cancers. Australian guidelines, which are based on meticulous research, are for a maximum 3-4 serves of red meat a week – a serve being 65-100 grams, not half a cow. Jacqueline Alwill is a qualified, practising nutritionist and author of Seasons To Share: Nourishing family and friends with nutritious, seasonal wholefoods

Percentage of weight you can expect to pile back on after a crash diet. Take the long road. SOURCE: THE LANCET


IN-STORE • ONLINE • SELECTED MYER STORES


seful tuff

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LIFE HACKS 101

EF

YOUR Y CLOTHES

Relax, it’s not you. Even the most high-tech workout gear can trap sour-smelling bacteria. Here’s how to stem the stench Little-known fact: your sweat doesn’t stink. It only turns sour when it mingles with the bacteria on your skin. And while the new performance fabrics do a great job at wicking sweat away from your skin, they also provide an ideal environment for bacteria to thrive. Result: your gym clothes acquire a certain odour over time, unlike your old cotton duds. Bacteria love the polyester blends used for technical clothing, says Mike Eaton, of Hero Clean, a new line of cleaning products for men. The unique weave of the fibres gives microbes tons of places to hide. Even regular washing won’t dislodge them. And things get decidedly more rank if you let those sweaty workout clothes stew in a closed gym bag, even if it’s only for a few hours. “Most guys don’t realise the level of maintenance these new materials demand to keep them stink-free,” Eaton says. So spare your fellow gym-goers – and your own nose – by following this three-step cleaning protocol.

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OCTOBER 2016

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1/ PRE-RINSE AND THEN AIR OUT Prompt attention is key. Eaton wears his workout clothes right into the shower and wrings them out afterward. It’s worth the strange looks to immediately flush out much of that sweat and bacteria. When you get back home, wash your gear as soon as you can. If that’s not possible, at least hang the clothes up to airdry. A damp pile on the laundry room floor is no longer a viable option. 2/ POWER WASH THE NASTY ITEMS Add a cup of white vinegar and one tablespoon of baking soda to the machine water. That’ll separate bacteria from the fabric. Still stink? Soak the items for an hour in a sinkful of water with one cup of white vinegar, two teaspoons of hydrogen peroxide and two teaspoons of baking soda. Then launder with vinegar and baking soda as above. Or try a heavyduty detergent such as Sport-Wash (ansco.com.au; $23.50). 3/ DON’T UNDO YOUR EFFORTS Avoid using fabric softeners and dryer sheets with these fabrics – they leave a coating that may compromise its sweat-wicking ability. And launder your gym bag occasionally. First, though, check the tag. If the bag is machine washable, turn it inside out and remove any metal parts you can. Then wash it on a delicate cycle and hang to dry. Leather bag? Stuff it with newspaper to neutralise odours.

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It’s All in the Timing

Scooby Doo-sized portions are a threat to your visible abs and health. Here’s how to mitigate mealtime excess T-MINUS: 20 MIN

-20

mins

DOWN HUNGER Chugging 500 millilitres of water before a meal saw dieters lose 2.25kg more than non-drinkers over 12 weeks. Virginia Tech University T-MINUS: 10 MIN

-10

mins

SEASONED EATINGS Fill a grinder with melegueta pepper, a spice shown to slice stubborn belly fat. Get it from herbies.com.au. Tenshi College, Hokkaido T-MINUS: 5 MIN

-05

mins

RINSE CRAVINGS Use vanilla-scented soap; the smell lifts serotonin, reducing cravings. St George’s Hospital, London T-MINUS: 2 MIN

-02

mins

SWITCH OFF Distracted TV dining is now proven to make you eat more – and quicker. American Journal of Clinical Nutrition T-MINUS: 1 MIN

-01 min

TAP OUT Strange but true: tapping your forehead for 30 seconds curbs hunger by 10 per cent. Mount Sinai St Luke’s Hospital, New York T-MINUS: 30 SEC

-30

secs

PLATE UP Put your crockery on a diet: smaller plates can limit food intake by up to 30 per cent Bond University

The Pic She Wants to See Your shirtless selfie from the Bali trip? Lose it. Women tend to prefer a profile photo that exudes pride, suggests a survey from online dating site DatingFound, which compiled single women’s responses to 5532 photos of single men. The pose they found most appealing: standing with your chest expanded, arms crossed and head tilted up. Lookin’ good, tiger!


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INSIDE ADVICE

MAKE ANYTHING VANISH

What was I thinking with that mullet? See #2 below

A master illusionist’s tricks for stuff you really want gone By David Copperfield

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1/ YOUR BEER GUT An essential tool of any magician is misdirection. The key is making the distraction engaging. In one study, people who were asked to watch for specific things in a video failed to notice a man in a gorilla suit walking through the shot. If you don’t want your gut noticed, give people something more interesting to focus on. Or try exercising.

4/ YOURSELF, FROM A PARTY Ah, the Irish Goodbye. Or where I’m from, the New Jersey Goodbye – sliding from a party without excuses. When I’m incognito, I’m not wearing a disguise. It’s about posture. If you change how you move – timid in your pacing, reserved in your posture, less confident in everything – it’s like you’re invisible. You can walk out the front door and nobody will notice.

2/ YOUR PAST What was I thinking with that mullet? Don’t be defined by your regrets. If you dwell on your past, so will everyone else. Concentrate on what’s next. What are you doing every day to challenge and redefine yourself. (It’s another form of misdirection!) I don’t have to do magic shows anymore, but I love pushing the art in new directions, reinventing myself.

5/ CREDIT CARD DEBT Cut up those cards and pay them off. Then just make better choices with your money. Spending is fine. But invest in yourself, in the he things you truly love. I have a resort in the Bahamas called Musha Cay, and I invested in a museum of magic. I had a chance to invest in nstead I Uber, which would’ve been smart. But in egrets. bought Houdini’s pool table. I have no re

3/ LIPSTICK ON A COLLAR You really need a magician for this one? Throw it in the machine or buy a new shirt. Why is she kissing your shirt anyway? Maybe it’s time to talk to her about her aim? Unless, of course, we’re talking about lipstick belonging to a woman who isn’t your significant other. In which case, it’s not the lipstick that needs to disappear – it’s your sense of entitlement.

6/ YOUR INTERNET HISTORY Oh, forget about this one. Things in cyberspace have the staying power of Stonehenge. The only cure for this is to walk into a burning building, leave your wallett, then u a new escape and find a guy who can give you n stay identity. Start life from scratch. And then the hell off Facebook. Or at least stop posting pictures of yourself doing stupid stuff.

Divorce: The Blame Game Blame their spouse Don’t regret the divorce

OCTOBER 2016

Men

Women

44%

64% 61%

73%

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ONE MAN’S QUEST FOR . . . TRUE FITNESS Tim Wilson

2016 MH Man winner

IT FELT LIKE SPORT was all I had as a teenager growing up in a blue collar suburb of Canberra. If I wasn’t playing rugby league then I’d be out rowing on the lake in the early hours. It kept me fit – or so I thought. It wasn’t until I joined the army that I was introduced to a different kind of fitness. Military fitness is not some revolutionary concept. But it has two defining elements that give it an edge on conventional fitness. One is physical; the other mental. The physical involves moving while burdened with extra weight. Soldiers are required to carry weapons, body armour and water. So since leaving the army I’ve worked out in a weighted vest – and the benefits have been enormous. Apart from the strength gains, it torches kilojoules (and ultimately body fat), even from low-intensity sessions like walking. Try it. The mental factor is the leaving of your comfort zone. While training, we would constantly be exposed to hot, cold, wet, painful conditions. Instead of a standard circuit, let’s submerge ourselves in cold water first! Initially, this may seem pointless. But over time you’ll begin to notice something: you’re toughening up!

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Lengthen g Your Drive Now this is functional muscle: a study published in the Journal of Strength & Conditioning Research found that PGA players who performed best in the body-weight jump squat and seated medicine ball forward throw also had the fastest clubhead speeds. Perform those exercises thre hree e sets sets of fi three thr e day dayss a week ek. k


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HOW A FIT MAN KICKSTARTS HIS DAY This could be your ultimate breakfast for taste, satiety and muscle repair Courtesy of Luke Hines, MH nutrition adviser and author of Eat Clean & Feel Great with 100 Recipes For Real Food You Will Love

YOU’LL NEED 1 sweet potato, coarsely grated 1 large zucchini, grated ¼ Spanish onion, grated 55g almond meal 1 tbsp chilli flakes Pinch of sea salt 6 eggs 80ml coconut oil 4 bacon rashers Lemon wedges, to serve Handful of mint leaves, to serve MACADAMIA RICOTTA

(makes 1½ cups)

320g macadamia nuts 2 tbsp lemon juice 1 tsp sea salt 125ml filtered water, plus extra if needed WHAT TO DO Start by preparing the macadamia ricotta. Put all the ingredients in a food processor and purée to a smooth paste, scraping down the sides of the bowl with a spatula halfway through to ensure everything is mixed together well (add a little extra water if you need to loosen it up). Set aside. Now get on with the rest of the dish. In a bowl, combine the sweet potato, zucchini, onion, almond meal, chilli flakes, salt and two of the eggs to form a batter. Melt the coconut oil in a large frying pan over medium heat. Spoon the sweet potato mixture into the pan in four loose rounds and press down lightly on each to form round fritters. Cook for about three minutes on each side until crisp and tender. Meanwhile, fry the remaining eggs and the bacon in a separate pan until cooked to your liking. Transfer all of the elements to serving plates and accompany with the macadamia ricotta, a few lemon wedges and a scattering of mint leaves. Season and enjoy. SERVES 2

Why Men Avoid the Doc Your favourite (lame-arse) excuse for not getting that issue checked out

Too busy

Afraid of what might be wrong

Unpleasant body exams

Being weighed

Being naked under a gown

Personal questions from the doctor

SOURCE: 2016 SURVEY OF 2042 ADULTS BY HARRIS POLLS

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OCTOBER 2016

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A Simple Back Saver Who needs machines? Kettlebell swings may be almost as effective as back extensions for strengthening and protecting your lower back, a University of Southampton study suggests. Kettlebell swings work your lumbar extensors – key muscles in your lower back that can lead to pain if they’re weak. Plus, you’re exercising your hamstrings and glutes at the same time, says study author James Fisher. Start by adding three sets of 10 swings with a 15kg bell to your regular workout.


EXCLUSIVELY AVAILABLE AT


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THE GIRL NEXT DOOR Alice Treloar

Q What are a couple of easy

things I could do to my apartment to make a girl feel happy and relaxed? BB

NE SAILING

Hours locked in a tube at 10,000 metres can leave you parched, in pain and wiped out. Follow our advice to feel your best STAY HYDRATED Cabin air is less than 20 per cent humidity – lower than a dry day in Launceston – which is why your tongue usually feels like sandpaper by the time you land. Grab a bottle of water at the gate and take it on board with you. Sucking on ice also helps, so ask for an extra cup of it with your drink order. And make it a nonalcoholic drink; booze works against your hydration efforts.

Percentage of female university students who ticked, “Yes, big is better within reason”, to a question asking whether penis size mattered. SOURCE: THE UBYSSEY, OFFICIAL NEWSPAPER OF THE UNIVERSITY OF BRITISH COLUMBIA

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OCTOBER 2016

BEAT THE PRESSURE Your best pre-boarding purchase: a pack of gum. The chewing stimulates swallowing, which helps equalise the pressure between your inner and outer ear. Chewing may also help reduce your levels of the stress hormone cortisol, which might keep you from snapping at the armrest hog in 17A. And of course it’ll sweeten your breath for your witty banter with the cutie in 17C.

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THE SUPERMARKET C-LIST

188

PAPAYA Not a cornershop staple, but well worth sourcing. One cup smashes your RDI of 40mg.

DON’T ZONK OUT Limit your in-flight nap to a half hour, max. That way you won’t sabotage your next full night’s rest. When you arrive, try to stay in your full upright position, no matter how wiped out you feel. In other words, fight the urge to crawl into bed. Instead, go for a walk or jog. A dose of natural light will help readjust your body clock, and exercise releases endorphins that can help alleviate jet lag.

Start with aesthetics: a scented candle will disguise offensive bin pong, framed posters will cover bubbling wall paint, while plants upgrade a neglected mantelpiece. On a practical note: fill the fridge with cheese, beer and wine (minimum), de-skid the toilet bowl on a regular basis and crack a window post-burrito binge. Then get personal: your niece’s artwork on the fridge gets the sentimental salute, while your vinyl collection of Argentine tango will be a conversation starter.

Q Do women ever find semen

sexy or would you prefer it if we just came fresh air? TE Sexy isn’t the first word that springs to mind when you mention peen offerings. Functional, sure. Family-orientated, yep. But really, there’s nothing hot about the human version of clag glue. That’s not to single out your swimmers. Most bodily excretions tend to fall short of appealing – that doesn’t make them any less important. So go about your business despite not having fresh air in your pipes; just be mindful of what and where you target.

Vitamin C can lift your energy reserves out of the orange and green-light a serious performance boost. Add these foods to your shopping basket to bag new gains, minus the vitamin bottles. Numbers = milligrams of vitamin C per cup

130

PARSLEY Use this gainsy garnish to top past records. Check your teeth before pre-gym selfies.

117

RED CAPSICUM Carrots aren’t the only humus dipper. Capsicums pack 40 times the vitamin C.

75

BRUSSELS SPROUTS These should be a dietary staple. Not a fan? Stir-fry or roast them with bacon.

46

CAULIFLOWER Broccoli’s albino relative is another big hitter – even when smothered in melted cheese.


f o d n i k y l n o e h T

Fiji boring? Not on your life!!! With 333 islands to snorkel around, trek through, zipline above, paddleboard off or simply relax on, you’ll need to stay longer than you thought! If being active makes you happy then Fiji is for you – where happiness finds you.

www.fiji.travel


10/16

PERSONAL

BEST

Ballpark figure: Gibson is the glue in the Hawks’ defence.

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OCTOBER 2016


Protect & Serve Off field, Hawthorn star Josh Gibson has a taste for the high life. On field, he’s the dour, hardworking linchpin of one of the AFL’s stingiest backlines. Discover how perfecting your game face could help secure success, whatever your position [ BY BEN JHOT Y

PHOTOGR APHY BY

MIK E BAK ER ]

Josh Gibson’s right middle finger is taped. The digit looks crooked. Like it got jammed in a door, or wedged in a crack. It looks like a finger that belongs to a defender. Gibson is vague about exactly what happened. The injury certainly doesn’t seem to be hampering him as he mucks around with a Sherrin at a local footy ground on a typically moody Melbourne winter’s day. Might have been a smother. Perhaps it was

snapped back in a tackle? One thing’s certain: it happened at “work”. That would be his job. Safe-ashouses backline stalwart for one of the AFL’s all-time great teams. One that enters this year’s finals looking to claim its fourth consecutive premiership, a feat not accomplished since back in the days when men wore top hats. Look at Gibson from the outside and you see a bloke living out the

charmed, slightly cartoonish life of the modern athlete. Beautiful girlfriend, endorsements, successful businesses, TV spots, eye-popping Insta account. A bloke you might dismiss as all surface and swagger, in other words. Unless, of course, you’re his teammate, or just a mate, someone who actually knows him. Then you’d do anything for him. Because you know he’d do the same for you.

OCTOBER 2016

37


TACTICS

BUILD ON YOUR TALENT

Everyone who crosses the line on the sporting field, or walks in the door of an office, is wearing a mask of some description. Some go from nice guy to nasty piece of work, others from cool head to expletivespewing sergeant-major. Gibson? He takes the mask off. “Off the field I enjoy other things and I’m a bit out there, but the way I play the game is not very flamboyant; in fact, it’s pretty boring,” he says. “I play it like a defender.” He started playing it that way in a game back in his teens for a Victoria Associated Grammar Schools side when, as an unknown, he was put on a bloke who was supposed to go top 10 in that year’s draft. Gibson shut the guy down. He’s been a defender since. “I’m glad it happened,” he says, squinting into the afternoon sun as he sits on one of the ground’s sheltered interchange benches. “I’d rather be a defender any day of the week. Forwards are put on a pedestal. If you can chop down people’s favourite players it’s a little pat on the back for yourself.” It’s also the stuff that earns pats on the posterior and annoying hair ruffles from exuberant teammates. They know that while it may not garner many Brownlow votes, Gibson’s no-frills line of work is the ugly scaffolding on which premierships are built. Perhaps that’s why he’s so highly regarded among his Hawthorn peers. They’ve voted him best and fairest twice in premiership years, a feat only surpassed by one of the club’s immortals, Leigh Matthews. Not bad for a guy who didn’t crack the AFL until he was 22.

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OCTOBER 2016

You see, nothing in footy has ever come easy for Gibson. Son of a Barbadian father and a mother from Sydney, his parents had little interest in the local game. Early on, Gibson focused on squash and cricket – links with the local Caribbean community saw him invited into the mighty West Indies dressing room and showered in champagne by the likes of Curtly Ambrose and Courtney Walsh after one-day matches at the MCG. He was introduced to footy at a VicKick clinic as an eight-year-old and quickly showed promise. Later, he made it to Trinity Grammar’s first 18, and although he was invited to draft camps, he never got picked up. Instead, he ended up in the VFL, turning out for Port Melbourne, who at the time were North Melbourne’s reserve side. It wasn’t the big time but it was something. More importantly, it was an opportunity upon which Gibson was determined to capitalise. “I spent two years there and my philosophy was that if I could play better than the guys on the North Melbourne list, maybe I’d get noticed.” So it proved. The Kangaroos picked up the kid with the magnificent afro in 2006. Despite taking the hard road, Gibson was never in any doubt that he’d ultimately crack the big time. On the last day of year 12, when schoolmates wrote messages to one another on white T-shirts, he’d written “see you in the AFL” on his mate Nick Fletcher’s. Fletcher, a Hawthorn supporter, still has the T-shirt. What transformed those words from preposterous to prescient was hard work. Gibson knew he had ability. He also knew he had weaknesses. Still carrying teenage puppy fat while at Port, he hired a PT and did countless hours of conditioning work outside of training, attempting to harden his body for the punishment it would have to absorb in senior footy. “Once you get to a certain level, everyone’s talented,” says Gibson, leaning against the shelter’s corrugated wall. “It’s what you do beyond your talent that allows you to forge a career.” You may as well type that sentence out, blow it up and stick it on your bedroom door, because you won’t find a clearer distillation

Handy man: Gibson’s experience is key in the furnace of finals footy.

JOSH WEARS ASICS (ASICS.COM/AU)

Sure, you might raise an eyebrow at the designer suits and eyecatching red trainers, but you’d let it go because you’d know that behind the razzle-dazzle lies one of the hardest-working guys in the entire competition. A player who never made a rep team growing up, who wasn’t considered good enough to get drafted, who had to fight every step of the way to get where he is. Someone who took what ability he had and worked tirelessly to fashion it into a career that can’t be ignored, even among the champions at Hawthorn. A bloke, in other words, to whom you might want to listen.

DECLARE WAR ON YOUR CORE

Do the following circuit three times a week. Perform each exercise for 45 seconds with a 15-second break. Then rest for 90 seconds. Repeat three times.

As a defender, Gibson’s position involves lots of repeat efforts. To prepare for the rigours of a game he uses a core/cardio circuit with short breaks. Use this routine to build aerobic endurance and obliterate fat

1 2 3 4

Battle ropes 5 secs on/5 off Boxing heavy bag Boxing pads Medicine ball slam x3 + push-up 5 Wood chopper with band – 22 seconds a side 6 Medicine ball Russian twist with pass 7 Medicine ball roll-across push-ups (with one hand on the ball, push your body up and over into a push-up position on the other side)


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TACTICS

IT’S WHAT YOU DO BEYOND YOUR TALENT THAT ALLOWS YOU TO FORGE A CAREER

FINGERTIPS Want to quench your thirst for footy? Telstra’s AFL Live Pass app will keep you totally on the ball. Simply download the app and enter your Telstra ID to watch live matches, catch up with full game highlights and swot up on enough stats to steal Bruce McAvaney’s thunder – all for free in your Telstra mobile plan. Check out telstra.com/footypass to get started.

of the ethos that underpins achievement. Gibson knew it earlier than most, possibly because he’d never been the most “freakishly talented” player. Prodigy or not, rely on talent alone and you’re leaving too much to chance.

ELEVATE TO EXCELLENCE

So Gibson had self-belief. He had a work ethic. He also had determination. Not getting picked in all those rep teams while other kids his age got drafted and spent time in the AFL . . . it stung some. The other thing Gibson had that’s vital for anyone who wants to make it in sport, work or life in general was resilience. At the start of his first year at Port Melbourne he suffered a horrific ankle injury that all but ended his season. Then, in 2007, he fell over in his bathroom and hit his head, causing bleeding on the brain. Told he might never play footy again, he spent a month sitting

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OCTOBER 2016

around, anxiously waiting for test results. The time, torturous as it was, hardened his resolve. “Knowing it could all be taken away from me, I thought if you do get another chance to play, make sure you do everything possible.” By the time Gibson was traded to Hawthorn in 2009, he was primed to make good on his talent and reap the harvest of his hard work. It was just as well, because he was arriving at a club that measures success in silverware and dissects failures with the rigour of a royal commission. If he wasn’t quite the finished article when he arrived, Hawthorn’s elite culture of excellence would iron out any remaining wrinkles. “When I walked into the locker room and you had Buddy Franklin, Roughead, Hodge and Mitchell sitting there it was quite daunting,” recalls Gibson, whose contract was recently renewed for another year. “At training, playing on Franklin and Roughead, you had the best of the best to try and

master your craft. It got the best out of me.”

FOCUS FOR FINALS

On a day off Gibson can be a tough guy to pin down. If his job involves a prosaic procession of smothers, spoils and trying to head off repeat-leads, off field his life is a carousel of offbeat pursuits and eclectic business interests. He might take a swim at Brighton Baths, smash out a workout at the F45 gym he has a share in at Mornington, head down to his property near Daylesford to ride his horse, JB (short for Jet Black), or fly up to Sydney to look after business interests that include a line of vodka. “Some people think I’m crazy, but I do like to get away from footy and do other things to stimulate my mind,” he says. “Sometimes I think I’ve played my worst footy when I’ve just been thinking too much about footy.” You can see the logic. Spend his downtime idle and he’s likely to

find himself ruminating on how many goals Buddy or Josh Kennedy might kick on him on the weekend. “Being active keeps me fresh, so that when I’m at the club I can give it all I’ve got.” Which is exactly what you need to do if you’re going to have any hope of withstanding the flame of finals footy. Playing in the backline come September, Gibson says, invokes a kind of siege mentality among defenders, who are tasked with trying to repel the relentless assaults on goal. “There are definitely forwards that scare you,” he admits. “We really work together as a back six because it is such a pressurecooker environment.” He pauses as he thinks about those five other guys and the helterskelter intensity of what’s become their annual all-or-nothing exam. “It’s a brotherhood down there. We’ve got each other’s backs.” Josh Gibson is a Pure Warrior ambassador


The crystal-clear waters of Whitehaven Beach will really test !"#$% &'(#$)'*&+% ,-.&% /&)(01$23% -'3"% 3/&% 4$#&55-'4% 678% 29-8:% "$%3$!%3/&%;<=8%&.&'3%->%!"#%"'5!%9)'3%3"%(-?%!"#$%3"&2%-'%3/&% 9)3&$+% @/&$&A2% )52"% )% B<=8% $)*&% >"$% 3/&% #'(&$% CBA2+% D)*&% ()!% -2% "'% E#'()!% CB% F".&8G&$:% 6=CH+% I"$% 8"$&% -'>"$8)3-"'% .-2-3% !!!"#$%&'()*&+'$*,"-)%"$.

Sunday 13 November, 2016

GREAT WHITEHAVEN BEACH RUN 12 November 2016

30 April 2017

18 June 2017


HEALTH

DEVIL’S ADVOCATE

Less Sleep = More Energy Napoleon’s march through Europe was fuelled by six hours a night. Churchill logged SATAN’S LITTLE HELPER five hours and won a Two decades of research war. Bill Clinton led the into body optimisation has given trainer Scott free world on four and Alexander a deep still found time for other understanding of the horizontal activities. But need for deeper sleep. for some reason, you spend a third of your day in bed then complain you don’t have time to floss. You and your doona are not happy bedfellows. Consider this an intervention. You need eight hours’ sleep a night just like you need five portions of fruit and veg. A sweet potato? Good. A sweet potato that’s deep-fried and smothered in sweet chilli sauce? Not so good. Equally, logging the same amount of time unconscious as you do at work is a waste if you spend it staring at the ceiling, outside a state where your brain can actually recharge. It’s why you wake up feeling – and often looking – like you’ve gone three rounds with Tyson even when you turn in before the second quarter’s started. So how do you emulate those nation-leaders who did a touch more than just survive on severely restricted shut-eye? It could be they were simply genetically wired to be short sleepers, in which case, you have your olds to blame for a proclivity to roll over when the alarm shatters your slumber.

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OCTOBER 2016

Or they could have trained themselves to get by on less. As can you. Not all sleep is created equal. Your somnolent hours see your brain cycle through four stages. Restorative sleep comes in the third; this “slow-wave” phase sees a rise in delta brainwaves, which, among other things, stimulate growth hormone production. The stuff muscle-building dreams are made of. Reaching delta-wave sleep takes around an hour and your brain doesn’t spend long there before cycling first into dream-heavy REM sleep, then back to a near-waking state. It’s like going to the gym and spending an hour strolling on the treadmill, banging out 10 deadlifts then heading straight for the showers. If you can hijack that process, you can get better results in less time – in the gym and your bed. The important thing to realise is that

cutting back from a full eight hours to a functional four won’t happen, well, overnight. At least, not if you want to safely get behind the wheel of a car the next day. But after sleep deprivation, your brain reaches delta-wave state faster. So by gradually reducing your hours, you’ll train it to take a shortcut straight to the good bit. Start by pushing lights out back by five minutes every night for four weeks. Just ensure you keep getting up when your alarm goes off. Even if that means enlisting your better half to roll you out of bed. And – we’re sorry – that does include weekends. This process will, admittedly, take its toll in the first month. Expect to be as groggy and short-nerved as a new dad. But your body will adjust in time. You’ll soon find that you’re not only back to fighting form but, with all the extra hours available, inspired to fill them.

YOUR DEALS WITH THE DEVIL 1

QUALIFIED ALIF LIFII

A study looking at students’ nightly habits found sleep quality trumps quantity for mood, health and odds of nodding off at work.

2

M

3

TH AD

One night of sleep loss elevates levels of chemicals seen in men with head injuries. A breakfast of creatine-rich red meat will heal you.

GE

4

I S

People who thrive on fewer than six hours a night share a variant of the DEC2 gene, which stops lack of sleep curbing their productivity.

CUT UT BR BRE BREAD E

Ketogenic diets (high fat, very low carb) increase your delta brainwave activity, which reduces body fat and grogginess.

PHOTOGRAPHY: JULIAN BENJAMIN, WORDS: TOM BANHAM; SOURCES: 1. PSYCHOSOMATIC RESEARCH, 2. UPPSALA UNIVERSITY, 3. UNIVERSITY OF CALIFORNIA, SAN FRANCISCO, 4. NUTRITIONAL NEUROSCIENCE

Owning the day is about how well you sleep, not how much. Hit snooze on your eight hours and streamline your shut-eye


HEALTH

SEE INTO YOUR FUTURE Vision-impairing conditions are on the up. Protect yourself from these eyesight saboteurs

Cover one eye and read this paragraph. Now try the other one. Were you struggling to see clearly out of either eye? If so, your eyes are sending you an SOS. You’re not alone. “I’m seeing more vision trouble with younger guys these days,” says ophthalmologist Dr Kimberly Cockerham. Cases of myopia (nearsightedness) are spiking, and glaucoma, cataracts and other eye conditions are also rising. One major culprit is screen use. But stress, poor nutrition, smoking and obesity can also sap your sight. In fact, anything that hurts your heart will strain your eyes. Don’t fall victim to these mistakes.

MISTAKE

MISTAKE

You never unplug

RETINA A layer of lightsensitive cells on the interior of the eyeball.

OPTIC NERVE Entry point for half the information in your conscious mind.

MISTAKE

You’re stressed

The stress hormone cortisol can lead to impaired retinal function. This can result in a condition known as central serous chorioretinopathy (CSCR), a build-up of liquid that causes blurry vision. SAVE YOUR SIGHT Exercise and meditation can slash stress. Better yet, go see your favourite act: an hour of live music can lower cortisol levels by 25 per cent, a study from the UK’s Centre for Performance Science found.

MISTAKE

You skip the salad

MISTAKE

You read too close

The closer you hold something to your face, the harder your eyes work. This strain may cause your eyeballs to elongate, possibly resulting in myopia. SAVE YOUR SIGHT Use the 20-20-20 rule: every 20 minutes, take a break and look at something 20 feet away for 20 seconds. Look out a window if you can; broad vistas help your eyes relax.

CORNEA The domed window at the front of your eye.

LENS A disc that changes shape for near or far vision. In this day and age, laser vision correction is safer than ever, thanks to fancier lasers and smarter ways to manage post-op complications. A

SHOULD YOU GET LASER EYE SURGERY?

recent study led by the US Food and Drug Administration found that 96 per cent of patients report 20/20 vision after having the surgery. The most common complaint is dry eye. Still, not everyone is a candidate. “If you have thin corneas, the procedure could make your vision worse,” says ophthalmologist Dr Josh Dunaief. Also, about 10 per cent of people who have the when driving at night, he says.

OCTOBER 2016

Avoiding leafy greens means you miss out on nutrients such as nitrates and lutein that can help ward off glaucoma and macular degeneration. SAVE YOUR SIGHT Nitrates help promote bloodflow to the retina. A study published in JAMA Ophthalmology found that people who eat 240 milligrams a day (a cup of spinach) are 30 per cent less likely to develop glaucoma than people who steer clear of greens. MISTAKE

surgery report occasional hazy vision, especially

44

Blunt trauma to the eye – say, from an errant ball or elbow – is the most common cause of vision loss in young men. One nightmare is a detached retina, which can also result from any violent head movement – even an intense sneeze. SAVE YOUR SIGHT Wear sunglasses when you play sports (we like Maui Jim Switchbacks – their polycarbonate lenses also block all UV rays). If you take a hit and notice flashing lights, head to the ED.

You have vices

If you’re a smoker, obese or both, your risk of glaucoma, macular degeneration, cataracts and other eye diseases soars by up to 300 per cent. SAVE YOUR SIGHT Lose the extra weight and ditch the burners. A diet rich in fatty fish, fruits and vegetables (especially those high in vitamin C and zinc) helps deliver better eye health.

WORDS: MARKHAM HEID

Blue light from your devices may contribute to macular degeneration, an impairment of your central vision. Plus, not blinking fully while staring at a screen can cause “computer vision syndrome” – dryness, pain and fatigue. SAVE YOUR SIGHT Keep any screen at least 40 centimetres from your face and bump up the text size, says optometrist Dr Mark Rosenfield.

You’re clumsy


NUTRITION

CANDY CRUSH Sugar may be public-health enemy No.1, but are those substitute sachets of saccharin any better? MH asks whether you’re already sweet enough

SUGAR

ETENER VS

280m

6L

The amount of Coca-Cola you’d need d to drink to hit your 30 0g RDI of sugar – less th han three-quarters of a ca an Antimicrobial manuka honey can help fight gum disease

Amount of Diet Coke an 85-kilogram person can nk daily without any drin adversse side effects from eetener aspartame the swe (aka Equal)

Sugar is the only scientifically proven cause of tooth decay

For optimal performance during exercise lasting over two-and-half-hours, consume up to 90 grams of sugar an hour, diluted in water

DENTAL HEALTH

FUEL EFFICIENCY

Dr Javier Gonzalez, physiologist at Bath University

Chemical sweeteners have no proven link to tooth decay

Chewing xylitolsweetened gum neutralises plaque and repairs enamel

Artificially sweetened drinks without carbs cause less activity in brain regions associated with muscle performance than carb drinks Dr Nicholas Gant, University of Auckland’s Centre For Brain Research

INCREASED RISK

Metabolic syndrome

Liver disease

Digestive issues

Snickers addiction

In a University of Reading study, people with the highest sugar intake were 54 per cent more likely to be overweight

WEIGHTY TRUTHS

Food cravings

Extra “diet” muffins

While sweeteners pack little or no kilojoules, a recent study published in the journal Nature suggests excessive intake may disrupt gut bacteria and cause glucose intolerance

WEETER DEALS SW If you can’t quiet your cravings, opt for this unrefined option. Unlike table sugar, it has a rich, caramel taste and provides iron and magnesium

STEVIA

A South American plant, stevia is 200-300 t es sweeter than sugar, kilojoule-free and won’t spike your blood-sugar levels

THE MH VERDICT: SWEETENERS WIN!

It’s okay to use a little artificial intelligence, but some sweeteners are smarter than others. Plant extracts such as xylitol and stevia have fewer side effects. True, Equal won’t power you through a weekend football match, but for deskbound days, you can drop sugar’s empty kilojoules

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OCTOBER 2016

WORDS: SCARLETT WRENCH

JAGGERY


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MUSCLE + FITNESS

THE

BEXERCEISSEYTOU’RE

GET DO OWN

HOP H OP FORWARD

for Fitsters

Leapfrog your performance goals and build bigger arms into the bargain with the renegade row to frogger curl. It’s the perfect way to jumpstart spring WHAT IF WE TOLD you there was a move that could have your sleeves straining on Friday night and boost your fitness on the footy field come Saturday morning? Well, we just did. The ultimate time-saving combination move, the renegade row to frogger curl not only fuses the lower portion of a cardio-boosting burpee with an isometric squat and back-stacking row, it effectively crams a dumbbell superset into a single exercise. Of course, we don’t throw the word “ultimate” around without cause; there’s more. “Multi-joint movements recruit more muscle fibres at once, naturally increasing testosterone production while delivering greater neuromuscular and cardiovascular benefits,” says PT Leo Savage. “Keeping tension throughout your body will work your core as well as the rotator cuffs in your static arm, which will increase your shoulder strength too.” Like we said: ultimate. t m the renegade row to frogger curl until failure at Perform the end of back and biceps sessions, or simply when doing one exercise seems easier than three.

KICK OU UT

Return the dumbbells to the floor, palms facing each other; hop back to position. Already feel like the plank p there’s a frog in your throat? be doing it right. You must b

Exp E plosively hop your ee et to the outsides of fe you y ur hands. Keep your kne k ees bent and back stra s aight as you lift the dum d mbbells off the floor and a d come up into a sha s allow squat.

3

CUR RL UP

Keeping your upper arms still, simultaneously curl both dumbbells to you ur chest, extern nally rotating your wrists w so your palmss are facing up at the top of the m movement.

WHAT YOU’LL GAIN

AMPHIBIOUS FITNESS

FLY BICEPS

OARSOME ROW FORCE

TASTY LEGS

48

OCT TOBER 2016

PHOTOGRAPHY: PHILIP HAYNES

NOT DOING

Grab a pair of dumbbellss and get into a straight-arm plank. Row w the right dumbbell up, keeping yo our elbow in tight, the en lower it back to the floor. Rep peat on the left--hand side.


Iâ&#x20AC;&#x2122;M SELLING

A HOME GYM KIT.

ANY TAKERS?

IS ANYONE

INTERESTED IN

CROSSFIT classES?


NUTRITION

There’s more to a new PB than carb loading. We picked the best 10 foods for pace and power, then constructed d the perfect pre-race meal. Get set et . . . Whether you’re clocking your first marathon or running MH’s Survival of the Fittest for the second year in a row, if you don’t fuel up beforehand, you may as well leave your trainers at home. Plain protein and plainer pasta might give you a solid dose of get-upand-go, but to leave your old self at the start line you need true nutritional performance enhancers. We gave our top 10 ingredients to chef (and marathoner) Adria Wu to serve you two pre-race dishes that will stock your tank for explosive energy when the gun fires.

02

03

04

05

07 06

08

09

01/ Spring S onion Intense training (and Murphy’s Law) can cause ill-timed sniffles. This pungent veg fights bacteria and viruses. 02/ Duck This bird will see you fly to the finish. Its iron helps your muscles retain oxygen to work even harder.

10

03/ Cherries According to Oregon Health & Science University, drinking tart cherry juice for a week before competing reduces post-run muscular pain. 04/ Eggs Nature’s multivitamin packs a solid dose of vitamin B2 to help release energy from other foods. 05/ White cabbage Ditch your standard sides; 100 grams of this brassica bags you your RDI of boneprotecting vitamin K.

06/ Po nate seeds Just half a fruit has 13 per cent of your RDI of folate. Sprinkle over salads to keep your red blood cell count high. 07/ Coconut oil As a top source of healthy fats, coconut beats olive oil. Scramble your eggs in it for a stamina boost. 08/ Mango The fibrerich fruit aids digestion, while its tryptophan improves energyrestoring sleep for a spritely sprint finish. 09/ Radishes These vitamin C powerhouses fight post-race cellular damage – which means you won’t limp home. 10/ Milk Chugging milk post-race instead of soyor carb-rich drinks burns fat and builds muscle for next time.

OCTOBER 2016

51


01

TOWER OF POWER

MANGO CHERRY OAT PANCAKES

Dig in to this stack on race morning to load up on slow-release energy ahead of the big event while • 100G OATS • 25G DESICCATED keeping your body in fat-burning mode. Pile your COCONUT plate high. • 1 TSP BAKING POWDER A/ Start by blending your oats, coconut, baking • SALT, PINCH powder and salt to form a coarse flour, then pop • 100G RIPE MANGO that in a large mixing bowl. Next, blitz the mango • 1 EGG and eggs until smooth. Add this mix to the bowl • 200ML MILK and whisk everything together. Slowly add milk • 3 TSP COCONUT OIL until it resembles a smooth, thin porridge. • 150G CHERRIES B/ Heat a good dollop of coconut oil in a non• 2 TBSP COCONUT YOGHURT stick frying pan over a low heat. Add three tablespoons of the batter to form each pancake, Serves 2 cooking one at a time. Press the cherries into the cooking batter. As soon as bubbles appear, flip the pancake and cook until golden on the other side. C/ Serve up your pancakes with a spoonful of coconut yoghurt plus more fresh cherries and chopped mango. Use this healthy stack to sate your sweet tooth and keep you going strong right through to the finish line.

MINUTES

15

KILOJOULES

2500

Duck has a bad rep among kilojoule-counters. But if you strip o the skin, you get a perfect dose of protein turbocharge your body. A/ Combine the omegranate molasses, tahini, cinnamon and hal the lemon juice. (Can’t find pomegranate molasses? Mix honey with balsamic vinegar u il you have a thick syrup that’s sweet and tart Peel the fatty skin off the duck breasts, coat th m in the marinade and leave at room temper ure for 20-30 minutes. B/ Mix the remaining l on juice with the olive oil, salt and pepper. Bru h over the cabbage and lay in a tray with the radi hes. Roast at 200°C for 20-25 minutes, flipping t e veg halfway throug C/ Season the duck brea ts and fry for 6-8 Serves 2 minutes over a medium-h heat. Flip and fry for two minutes, then bake for seven mi utes. D/ Place the duck on a bed of cabbage a d radish. Garnish with pomegranate, spring onion, lemon ze , salt and pepper. With more than three times the iron of chick , duck will make you happy you gave blander birds a miss.

• 1 TBSP POMEGRANATE MOLASSES • 1 TBSP TAHINI • PINCH OF CINNAMON • 1 LEMON, JUICE AND ZEST • 2 DUCK BREASTS • 2 TBSP OLIVE OIL • 2 SLICES WHITE CABBAGE • 200G RADISHES • ½ POMEGRANATE • 1 SPRING ONION • SEA SALT AND FRESHLY GROUND BLACK PEPPER

MINUTES

90

KILOJOULES

1350

52

OCTOBER 2016

PUT YOURSELF TO THE TEST. SIGN ON FOR MEN’S HEALTH’S SURVIVAL OF TH FITTEST AT SYDNEY’S OLYMPIC PARK IN DE MBER AT MHSURVIVAL.COM.AU

PHOTOGRAPHY: ANDY PARSON/HEARST STUDIOS

POMEGRANATE TAHIN DUCK BREAST


MIND

Are Our Phones Making Us Stupid? A faultless body is futile if your mind’s a mess. Time to upgrade yourself, not your selfie [ BY JE AN-PAUL NICHOL AS ]

I LOVE MY PHONE. It’s been my most captivating companion since Nokia bricks, not Angry Birds, were Finland’s best export. I feed it my attention and it guides me when I’m lost, entertains me on my commute and sends me filthy photos via Snapchat. I’m willingly enslaved. iSerf. Maybe I should change that. I mean, I could walk, queue, eat, breathe and sit on the can without my phone – but, really, why would I? Well, the results of smartphone use are in, and they’re troubling. According to a slew of recent studies, our phones are downgrading our sleep, topping up our fat stores, depleting our batteries and making our minds less . . . you know, thinky. Our brains are entering unplanned obsolescence and we secretly knew it all along. We’re not talking about radiation – it’s more insidious than that. Squinting and jabbing constantly at these handheld oblongs is making hollow men of us. To wit: once upon a time I would make plans then simply turn up. Now I make plans, remake them, have them remade on me, change locations a few times, then get cancelled on by text at the last minute. Meet-ups fast become mind-boggling time-conundrums that Stephen Hawking would struggle with. So we accept it. Maybe post an angry tweet if we’re really riled. These lifestyle tweaks are frazzling our circuit boards and exposing “new weaknesses in higher-order cognitive processes”, according to Cornell University. These mental abilities – including “problem solving, critical thinking and imagination” – are fast becoming as outdated

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OCTOBER 2016

as txtspk because we can’t ignore the buzz in our pocket. And the more attention we pay to our phones, the more their demands grow. I write one email, receive two back. Read one article, open three new tabs. The attention debt multiplies, metastasizes, and our waistlines expand with it. Nevertheless, tweets keep arriving and Facebook needs updating. I can hardly just let the battery die; love demands sacrifice at all hours. That twitchy phone-checking feeling is our synapses shooting indiscriminately because they’re expecting distraction. Neuroplasticity, our brainmatter’s ability to change, is a wonderful thing. It helps theatre actors’ hippocampuses expand to squeeze in every last word of Hamlet. But when a drive-by shooting of tweets, texts and emails hits our brains, they adapt to be distracted. The sabbathmanifesto.org collective has instigated an annual Day Of Unplugging to solve this, while Wayne Muller, author of Finding Rest, Renewal And Delight In Our Busy Lives, says taking a “digital sabbatical” each week can offer a “visceral experience of life-giving nourishment and rest”. I left my phone at home for a day and felt like a monk who’d lost his prayer beads. Maybe that’s why I should do it more often. iAfflicted types have also been busy making mindfulness training apps a business cliché for the 2010s – just like Bluetooth earpieces in the Noughties and cocaine-snorting misogyny before that. Mindfulness is a meditation technique that helps you choose what you pay attention to: a smart

Imm sing g yours y n a new ap to solve y ur -dependent p lifestyle y is like supersizing p a Diet Coke to lose weight antidote to distraction. But even I can see an addict’s reasoning here; immerse yourself in a new app to solve your tech-dependent lifestyle. It’s like supersizing a Diet Coke to lose weight. It turns out mindfulness doesn’t need an app. You watch your breath, letting your thoughts pass. The theory is that clutching at your thoughts makes you distraction’s bitch. When I first tried this, phoneless, watching myself breathing, I was out of my comfort zone. I had expected a retina-display show of intellectual pyrotechnics going on up there,

but it was mainly a distracted and bored 10 minutes with winking moments of calm clarity. But I’m determined to keep at it. In this war for attention, we are sleepwalking across the battlefield towards the androids. Proper, simple mindfulness (free, no in-app purchase) is boring maybe, but it does help me realise I’m as well-armed as a newborn kitten. It’s scary in an edifying way. Coming back to the breath gives you control of your mind again. Try it and let me know how you get on. Better yet, tweet me; my phone’s gone quiet.


Just say

(FZQNƵT\JW HWZXYUN__F


The MH guide To Sexual Correctness

Should I? Would she? And how hard? Do not fear, the answers to all the questions you daren’t ask are here EXPERT PROFILE

NAME: Nich i Hodgson JOB: Author , activist and ex-dom inatrix, Ho dgson is your guidin g light if you’re looking fo r an experi enced woman with a firm hand

Q: My girlfriend says she wants me to be rough. How should we tackle this together? A: It’s a pleasurable predicament. You first need to ascertain if she is partial to a spank paddle or, in truth, just likes Fifty Shades . . . A playful pillow fight will give you a sense of her inner adventuress: is she submissive? Or is she aggressive? The way she reacts in jest is an indicator of how comfortable she’ll be when things get more serious. Context, however, is everything. Don’t presume that just because she didn’t cry through her root canal treatment she can take a tassel whip. Instead, give her a light, frisky and consensual smack on the bottom and get her to rate its severity on a scale of 1-10 before you take it further. Test handcuffs and ties for abrasion and make sure you agree on a word you both recognise means STOP. If all this sounds like a health and safety check, well, that’s because it is. The challenge is to keep it light and sexy while performing the carnal equivalent of a structural survey. A good time to broach the subject is, in fact, post-coitus. With the trust hormone oxytocin racing round your bodies, the conversation will be more natural. But the crucial point is rough play isn’t about pain. It’s about enjoying a shared endorphin rush from the physical and mental sensations of consensual play-danger. The anticipation of the strike rather than the hit itself is what will send your sex life into orbit.

THE CURVE OF KINK Proportion of us who prefer rough sex, according to OK Cupid studies

MEN

WOMEN

%

AGE

56

OCTOBER 2016


SEX

Q: Sixty per cent of the time I use protection every time. Should I get tested? A: It’s a good question, Mr Fantana. And the answer is categorically yes. The sensible line on this is that men should have an STI check every time they swap partners. That said, one shouldn’t get hysterical. Safe sex with a condom carries a very low STI risk. are-back But, if you have been ba riding, know this: some STTIs can take months to manifest, so s just because you’re itch-free doesn’t d mean you’ve got off scot-ffree. uch as Meanwhile, some STIs, su chlamydia, have no sympttoms at all, so neither you nor yourr onenight stand can be sure off what you’re sharing. And then, of o course, ou don’t there’s HIV – and surely yo hat. need us to tell you about th My advice is as follows: 1) When wear a you meet a new partner, w condom. 2) Wear or keep wearing a condom until you feel o your comfortable suggesting to belle that it would be in both of your gether. interests to visit a clinic tog et the 3) Then when you both ge ever you all-clear you can do whate like, whenever you like.

PHOTOGRAPHY: GLEN BURROWS; MODEL: MAEVE/BODY LONDON

Q: Should I back, sack and crack or leave the whole lot alone?

Q: Can I really get cancer through oral sex? A: I take it we have Michael Douglas to thank for this one. In a frank interview with the Guardian newspaper a few years back, the former lothario claimed that his throat cancer was caused not by a history of tobacco and alcohol consumption, but his penchant for cunnilingus. He may have been partly right. It’s not so much that oral sex can cause cancer, but an infection called HPV (human papilloma-virus – it’s what causes genital warts). A study by the UK’s National Institute of Health found 72 per cent of all oral cancers are HPVrelated, and men are at more risk by going down on women than any other combination. But perspective is required (in 90 per cent of cases the immune system clears HPV within two years), as is scepticism. In the same interview Douglas claimed, somewhat ironically, that if you do have HPV, more cunnilingus is the best medicine. It may be Douglas’ habits have done more damage to his faculties than he realises.

Some STIs have no symptoms, so neither you nor your onenight stand can be sure of what you’re sharing

Q: Does she care that I watch porn? Does she like the same things? A: There is no default female stance on porn. Contrary to popular belief, we are not pre-programmed naggers. Most reasonable women would not begrudge a man a little solo showtime. It’s when you’re spending more time with the laptop than on top that it’s an issue. But even if your partner turns up her nose at your browsing history, don’t assume hers is clean. Research by Queens University in Ontario found that women are aroused by a far wider spectrum of stimuli than men. It’s highly likely she simply has more rarefied taste. If you’d like to synchronise your erotic viewing, I recommend The Art Of Blowjob website for a sophisticated, arousing thrill. RedTube it ain’t.

A: Grooming is very important in this day and age, but a man needs a sensible haircut – the genitals are not the place to be making statements about your personality. Tramlines, patterns and undercuts do not need censure from me; while clean-shaving is the grooming equivalent of ironing your socks. On the one hand it can suggest an admirable attention to personal appearance and hygiene. But unless you’re a porn star, chances are the image you will evoke will be “prepubescent boy” as opposed to “stud”. There’s another reason why a BS&C is to be approached with caution and that’s physics. Bare skin on bare skin creates too much friction when we’re getting down and dirty, so if you believe in chivalry, let her lead the shaven stakes. My answer in brief? Short, back and sides, please.

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THE WORLD’S BEST CARDIO WORKOUT

Try a long-forgotten training method to whip yourself into race-ready shape [ BY MICHAEL E ASTER ]

INTERVAL WEIGHT TRAINING ORIGINATED in 1987. John Patrick O’Shea, a competitive weightlifter and an exercise scientist at Oregon State University, wrote a journal article about a training method combining strength and cardio work done at blistering speed that he’d spent most of the previous two decades developing. At first, the regimen attracted little attention, but it eventually gained a cult following among a handful of strength and conditioning coaches. That’s how the founders of Gym Jones discovered it. “We got our hands on a copy of that paper,” says Rob MacDonald, the gym’s general manager. “Then we started sharing the method with our clients, and it soon became the answer for anyone who needed to build endurance, strength and power in as little time as possible.” In the Gym Jones interval weight-training workout, you select a lift that works every muscle in your body, a fast-paced cardio exercise and a high-rep body-weight finisher. You do three all-out circuits of the big lift, the endurance exercise and the body-weight finisher. Then you choose three new exercises and repeat. It’s simple, but done right it’s devastatingly effective. Of course, as with any workout, intensity is the key. Aim for a specific distance or number of repetitions in each of the intense two-minute cardio bouts. “That holds you accountable,” says MacDonald. “You know how hard you went because there’s that number staring you right in the face after you’re finished.” Twenty-nine years after O’Shea put pen to paper, interval weight training remains arguably the single most effective way to build world-class endurance, strength and power – winning attributes from the gym to the footy field to the obstacle racing course. Prepare to push yourself and reap enormous rewards.

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MUSCLE + FITNESS

HOW TO DO IT Select a total-body lift (section 1), a cardio trial (section 2) and a body-weight finisher (section 3). Do 10 reps of the lift; then immediately do two minutes of the cardio trial, attempting to reach the suggested distance or numeric goal. Then tackle the body-weight finisher. Rest for two minutes. That’s the first round; complete three rounds. All of that is one cycle. Now rest for five minutes. Then pick three different exercises and complete another cycle. Do versions of the routine three times a week for four weeks to get lean fast.

1 TOTAL-BODY LIFT

1A/ Goblet Squat

1B/ Manmaker

1C/ Push Press

1D/ Clean and Squat

GOAL WEIGHT 30 kilogram dumbbell or 32kg kettlebell

GOAL WEIGHT 12.5kg dumbbells

GOAL WEIGHT 17.5kg dumbbells

GOAL WEIGHT 25kg dumbbell or 24kg kettlebell

PHOTOGRAPHY: AMY LOMBARD, ILLUSTRATIONS: JOEL KIMMEL

Stand with your feet slightly beyond shoulder width. Cup the top end of a vertical dumbbell with both hands or grasp a kettlebell by its “horns” (the sides of the handle). Hold the weight in front of your chest, your elbows pointing down. Keeping your back straight, push your hips back, bend your knees and squat. Pause; push back up. That’s one rep.

YOU KNOW HOW HARD YOU WENT BECAUSE THERE’S A NUMBER STARING YOU IN THE FACE AFTER YOU’RE FINISHED

Stand holding a dumbbell in each hand. Bend your hips and knees and squat, placing the dumbbells on the floor. Continue to grip the dumbbells as you kick your legs back into a push-up position. Now row each dumbbell to your chest, one at a time. Do a push-up. Jump your feet forward and stand, pushing the dumbbells overhead simultaneously as you do. That’s one rep.

2 CARDIO TRIAL 2A/ Row Set the timer on a rowing machine for a two-minute countdown. Row as far as you can. Goal: 575 metres

2B/ Run Fire up a treadmill and run as far as you can in two minutes. (Or run laps of an oval.) Goal: 600m

2C/ Ride On an Airdyne bike, burn as many calories as you can in two minutes. Goal: 60 calories (250 kilojoules)

2D/ Rev Up Do as many burpees as you can in two minutes. Try to power through the reps. Goal: 30 reps

Hold a pair of dumbbells next to your shoulders, your elbows bent and close to your sides. Brace your abs as you dip your knees so you’re in a quarter squat. Now explosively push up with your legs as you thrust the dumbbells overhead. Pause at the top. Slowly lower the dumbbells, then return to the starting position. That’s one rep.

Stand with a kettlebell or dumbbell on the floor in front of you. Push your hips back, bend your knees and grab the weight with one hand. Thrust your hips forward, straighten your legs and pull the weight in close to your chest. Perform a squat, then push back up to standing. Reverse the move and repeat. Do half your reps on one hand and then switch.

3 BODY-WEIGHT FINISHER 3A/ Push-up Don’t try to reach failure in your sets. Instead, stop 3-5 reps short of failure every time. Reps: 50-100 (split over 3 rounds)

3B/ Chin-up Split this up into sets of 4-8 reps. If chin-ups are too difficult, you can swap in inverted rows. Reps: 25-50 (split over 3 rounds)

3C/ Squat At the bottom, your knees should be bent at least 90°.

Reps: 75-150 (split over 3 rounds)

3D/ Lunge Break your reps up into sets of 10-20. Reps: 50-100 (split over 3 rounds)

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MH Life FIND YOUR TOP GEAR

Denham delivers a kick in the sweatbox that is Bangkok’s Meenayothin Gym.

Discover Thailand

The kickboxing camps of Bangkok are renowned for their brutality. But when Channel 7’s Sunday Night reporter Denham Hitchcock signed on for a session, he couldn’t imagine the hell that lay in store COULD I FIGHT THIS GUY? Could I take him? Or would I be out of my depth? I guarantee every man has had this thought, at least once. From accountants to labourers, from the CEO to the mailroom assistant. Yes it’s primal, yes it’s reckless, and almost every time a fist follows words it will make the situation worse – but it doesn’t stop you from thinking it. My job as a correspondent has taken me to far-off places. By their very nature, news stories are often born in the crucible of

human tragedy. Emotion and desperation can lead to abandonment of reason – and when that happens, people get hurt. I’ve been threatened, pushed and abused. Once I was bashed by a football team and went to hospital. While you may only ever come close to losing your cool once or twice in your lifetime, there are men out there who lose it every day . . . and on a long enough timeline you’re going to meet them. So shouldn’t you be ready for it? I learned judo when I was a kid and boxing when I got older. More recently, I’ve taken

up kickboxing. I still have much to learn, but I love it – the fitness as much as the contact. Thailand, of course, is the spiritual home of kickboxing. The sport of Muay Thai is a national obsession. Anyone who seriously trains in this sport dreams of making a pilgrimage to a Thai kickboxing camp. So, on a humid afternoon on the outskirts of Bangkok, I found myself knocking on the door of the Meenayothin Gym. Of all the places on offer, this is an unusual choice for a Westerner. The Meenayothin Gym is one of the toughest camps in Thailand – and mostly locals only. It’s bare and brutal, but the fighters here are living testament to its success. Up to 40 Thai fighters live and train here and the walls are adorned with their success. More than 50 title belts, countless

>

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Discover Thailand

The dorms may be spartan, the gym floor utilitarian, but the training is in a different class.

photos of trial and triumph. I’m only here for 24 hours, but it will be the toughest training session of my life. At 7pm dinner is served. We sit around on reed mats and devour rice, fish and chicken. No one speaks English. The fighters then give me a tour of the gym. It doesn’t take long. Four dorm rooms with bunk beds, a few squat toilets, a bathtub full of water for bucket showers. Then there’s the workspace – the gym floor. One boxing ring, a series of bags in various states of disrepair, some climbing ropes, a row of speedballs and racks of weights. At 9pm it’s lights out and I’m shown to a metal bunk bed with a hardwood base. The pillow is a piece of foam the size of a brick and about as soft. It’s a long night. At 5am the TV is cranked up to full volume and we all struggle out of bed and into our training gear. In the soupy darkness of a Bangkok morning we set off for a 12-kilometre road run. I’m dripping with sweat by the time we get back. This is the warm-up. What follows is a three-hour circuit from hell. We shuttle from bag to bag, working on 64

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‘‘Drop your guard and you get a swift smack to the side of the head. Same goes for the ribs and the legs. My bruises start to multiply” elbows, knees, punches and kicks. Then there’s skipping, sit-ups, push-ups and rope climbs. I’m exhausted but enjoying it when I hear a whistle. The trainer is calling me into the ring for pad work. I learn quickly it’s very different to pad work at home. If you drop your guard, you get a swift smack to the side of the head. Same goes for the ribs and the legs. My bruises start to multiply. Compared to these seasoned fighters, my technique is terrible; the trainer can see my kicks coming from a mile away. To him, I’m slow and predictable with far too much unnecessary muscle. The fighters here are super lean, aiming for maximum height and reach advantage with minimum chest and arm muscle. They find my build hilarious;

to them I’m a cartoon character. The trainer doesn’t speak English, but I understand his instructions. At the end of four rounds he’s greatly amused, while I’m hobbling and close to passing out from exhaustion. But I’ve learnt more in four rounds with him than four months of pad work at home. Four hours after we started, the morning session is finally wrapped. Everyone showers and washes their clothes in buckets. Breakfast is at 10am, huge mounds of omelette and rice. We eat like wolves then retire to our dorms. Everyone passes out and I’m no exception. My hardwood bed is suddenly very comfortable. But it’s not over yet. At 2pm the afternoon session begins. It’s a carbon copy of the morning session, a gruelling four hours that


MUAY THAI MUSCLE

Weave kickboxing moves into your workout and conquer all adversaries – including yourself

DRAGON PUNCH

TARGETS: SHOULDERS, CORE BENEFITS: HAND SPEED, CARDIO

Grab a pair of light dumbbells and assume a fighter’s stance. Alternate left and right forward punches for 30 seconds. Repeat with shoulder presses and hook punches. Rest for one minute. That’s one round; do three.

SPRAWL BURPEE

TARGETS: LATS, QUADS BENEFITS: STRENGTH, EXPLOSIVENESS, MOBILIT Y

From a standing position, push your hips back, squat, and put your hands on the floor. Kick your legs into a push-up position and drive your hips down. Return to a squat and drive up into a tuck jump. Do three sets of 15 reps.

begins with another 12km road run. The only difference – it’s now the middle of the day. Outside the sun’s beating down and the mercury’s nudging 32°C. Inside the metal training shed it’s close to 40. I’m soaked in sweat; several times I come close to vomiting. I’m dizzy from heat exhaustion. Training finally ends at 7pm. There’s not a muscle or joint that’s not aching. I have skin off my knuckles and lumps on my shins. I’ve worn a heart-rate monitor for the day and the stats are impressive. Over 12 hours I’ve torched almost 19,000 kilojoules; for well over three hours my heart has been pounding away at 90 per cent capacity. I feel triumphant – then I look around. The local fighters have breezed through the day, and tomorrow they’ll do it all over again. In fact, this schedule will be repeated all week. In Thailand, there’s no such thing as a day of rest. Two meals a day, eight hours of hellish training a day – seven days a week! Meenayothin Gym won’t have enough wall space for the title belts to come. Me? I just need a good lie down.

HINDU PUSH-UP

WHERE

TARGETS: CHEST, CORE, HIPS, SHOULDERS BENEFITS: UPPER-BODY STRENGTH, HIP MOBILIT Y

From a push-up position, raise your hips to form an upside-down V. Drop your hips and pull your body forward, raising your torso until your arms are straight. Return to the starting position. Do four sets of 10 reps.

BANGKOK

DARWIN

GETTING THERE Qantas flies direct to Bangkok from most Australian capitals. The Meenayothin Gym is a short taxi ride from Phahon Yothin station. At the time of writing, the gym charges 500 baht for two sessions in one day. An all-inclusive training, food and accommodation package will cost 1000 baht a day. For more information on Meenayothin Gym and other Muay Thai gyms in Bangkok, visit muaythaicampsthailand.com

MUAY THAI KNEE STRIKE

TARGETS: HIPS, CORE BENEFITS: RANGE OF MOTION, BALANCE

Stand with your hands locked around the neck of an imaginary opponent. Simultaneously pull down to your right arm and thrust your right knee up (as if you’re striking him in the gut). Do three sets of 20 reps per leg. OCTOBER 2016

65


Motoring

Enter the Sand, Man Worried your off-road cred might desert when you need it most? Draw a line in the sand with these expert tips

IN TV COMMERCIALS, off-roading looks delightfully easy and is carried out by suspiciously dust-free people with sparkling teeth and designer stubble. In reality, there’s a lot more grit, facial hair and red-faced swearing. Modern off-road vehicles do make it easier than traditionalists would like, but there are a few simple tricks you need to employ to avoid the cringing embarrassment of having to ask a more manly man for help. Follow these tips from Dave Darmody, director of the Australian Offroad Academy, and never get caught out. RELEASE THE PRESSURE “People think driving through mud, loose gravel or sand is a doddle, but you need to know what you’re doing, and the first, vital step is to lower your tyre pressure, because it gives you a bigger contact patch of rubber to work with,” Darmody explains. He recommends dropping the pressure to 22psi.

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SLOW DOWN “Lots of people will tell you that driving in loose stuff is all about momentum, but that’s just stupid – momentum is what you use when you’ve run out of skill. You need to give the suspension time to breathe, so don’t rush it. Go too fast and you’re not giving the suspension, or the car’s computers, time to react, and you’ll end up digging in and getting bogged, and begging someone to tow you out.”

TRUST YOUR STEED “The fact is, modern SUVs have amazing off-road tractioncontrol systems – like Hill Descent Control – so as long as you’re sensible, get your tyre pressure right and take your time, you can climb through, or over, just about anything.” – Ben Smithurst

TEST DRIVE: ISUZU D-MAX

ISUZU D-MAX OWNERS ARE LOYAL, NO-NONSENSE TYPES WHO DON’T GO IN FOR TECHNO TRICKERY. ARE THEY ONTO SOMETHING?

ISUZU UTE AUSTRALIA IS BOOMING. Last year, their sales were up a thumping 25.8 per cent. Which seems strange given the marque has just two models – the D-MAX, which is a proper ute, and the MU-X, which is an SUV produced by dropping a different body onto a D-MAX frame and swapping out the rear leaf-spring suspension. So why is Isuzu going gangbusters? In a world complicated by options, Isuzu means no-frills, no-nonsense, run-forever diesel workhorses, capable of lugging huge loads or respectable off-roading. Disdaining pissing contests over figures, they make big, stout, willing engines (Isuzu’s forte – they’re the world’s foremost truck diesel engine maker). It’s behind the wheel, though, where a ute’s just gotta feel like a ute. The D-MAX’s diesel rattle and tremor are minimised, yet still noticeable, adding a heartening feeling of gruff capability. We tackled Australia’s steepest gazetted road – Victoria’s Billy Goat Bluff Track – on standard road tyres, in the dark, with nary a hiccup. Up and down. Just like that.


EDITED BY STEPHEN CORBY

‘‘In a world complicated by options, Isuzu means no-frills, no-nonsense, run-forever diesel workhorses” KICKING UP A STORM Isuzu sales are going gangbusters.

Does Apple CarPlay change everything? It’s hard to fault Steve Jobs’ 2007 claim that the iPhone would “change everything”. The ubiquitous device has been almost as revolutionary as the horseless carriage, so when the two things come together, as they do with Apple’s CarPlay, it should be a defining moment for the way we interact with the world while driving. Right?

Inside, the cabin has so much storage that you can genuinely lose stuff for a while, and the touchscreen is intuitive, if not flashy. Connecting your phone is so simple you could ask your dog to do it. Isuzu D-MAX owners are typically unpretentious and loyal – the brand is second only to Lexus in terms of customer satisfaction – and eye electronic bells and whistles with the sort of suspicion more often found among whiskered Amish folk. But could they be right? The D-MAX knows what it wants. It wants to cart bags of cement. It wants to drag boats to your annual camping spot. It wants Triple M on the radio. If it’s Friday night, and you’re ordering takeaway, the D-MAX is a cheap date. It wants a six-pack of domestic beer and a pie – so long as it doesn’t have to take its Ugg boots off. The Isuzu is a cheap, honest and charming date in a world of jumped-up Tinderellas. It’s not perfect. But you’ll swipe left at your peril. Because while other utes may promise more, the ’MAX puts out.

So what does it do?

CarPlay turns the screen in your car’s dash into a simulacrum of your iPhone, complete with a Home button and some apps. It allows you to use your phone’s in-built sat-nav, which will stop car companies from charging a fortune to fit their own systems (but can be a drain on your data).

What won’t it do?

The good news is CarPlay won’t let you surf Facebook on the move, because that would surely kill us all.

How does it look?

Strangely, even in a Ferrari, the screen display looks slightly retro, although the song displays and album art when you’re streaming music are cool.

Should I get it?

If you’re buying a new motor and it doesn’t have CarPlay available, tell ’em they’re dreamin’.

Standout feature?

Text messaging. Just about everyone is guilty of glancing at their phone to read a message while on the road. CarPlay ingeniously reads the messages to you as they come in, and allows you to dictate responses, via your in-car personal assistant Siri.

– Ben Smithurst

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Radar

RIO GRAND!

FORTY-TWO OLYMPIC DISCIPLINES, 306 EVENTS, 19 DAYS OF COMPETITION, ONE OFFICIAL TIMEKEEPER ... OMEGA, THE TIMEKEEPER OF THE OLYMPICS, SHOULDERED A HEAVY RESPONSIBILITY AT LAST MONTH’S RIO GAMES. MEN’S HEALTH TAGGED ALONG TO SEE WHAT ALL THE FUSS WAS ABOUT

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Christ the Redeemer demonstrates the phenomenal wingspan of Olympic superstar Michael Phelps.

Froth & nonsense: a video review cost Aussie Jess Fox the silver medal in the Canoe Slalom, but she still won her second Olympic medal.


Not a bad spot: the beach volleyball stadium located on Rio’s iconic Copacabana Beach. MH editor Luke Benedictus (left) with Ian Thorpe lookalike Andrew McUtchen and six-time Olympic-medal winnner Michael Klim.

The Boomers may have just missed out on bronze, but they looked the business as they toppled China 93-68 in the group stage.

At the velodrome, it took a world-record time by Team GB to deny Australia gold in the Team Pursuit. The samba spirit – alive and kicking.

Omega’s timekeeping is tested to the limit as Michael Phelps, Chad le Clos and Laszlo Cseh all finish with a time of 51.14 seconds in the 100m butterfly, the first triple tie in Olympic Games history. The dials on Omega’s limited-edition Speedmaster Mark II “Rio 2016” chronograph bedecked with bronze, silver and 18k gold in a horological tribute to the Olympic medals.

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Drinks

NOT YOUR MAMA’S GIN.. SHAKE THINGS UP WITH HOMEGROWN TAKES ON A CLASSIC SPIRIT

PHOTOGRAPHY: EDWARD URRUTIA

By JASON SCULLIN

LIKE YOUR GIN all the way from merry old England? It’s time to fly theflagforanew breedof Australian gins. And don’t take our word for it –Andrew Jenkins, head of spirits forDan Murphy’s, says Aussie gins are bringing a modern twist to the classic spirit while proving “award-show darlings”. Among the Aussie distillers riding this wave of success is Victoria-based Four Pillars Gin. “Ever since we launched we’ve been flat out,” says co-founder Cameron Mackenzie. And Mackenzie, like many of his compatriots, is determined to give Australian gin a fresh new character. “We didn’t want to make London Dry Gin,” he says. “That overarching juniper character of London Dryis often what people associate with gin, and with their mother or gran drinking it. We wanted afar more contemporary style.” For Four Pillars’ Rare Dry Gin, that means alongside a juniper “canvas” are Southeast Asian and Middle Eastern spices and Australian botanicals lemon myrtle and Tasmanian mountain pepper. Fresh oranges, rather than the more usual dried peel, add a “Mediterranean character”. That experimentation with indigenous and exotic ingredients is a mark of many of the new Australian-made craft gins. Buthowbest to enjoy your homegrowngin? “If you’re buying premium gin, buy a premium tonic –Fevertree, Capi, East Imperial,” says Mackenzie. “They’re not as sweet and they allow the gin to sing.” And fresh is best, says bartender and Four Pillars ambassador Samuel Ng: “There’s nothing worse than flat tonic or soda if you want a nice zing.” If you’re not a fan of tonic, Ng recommends soda water or a gin cocktail. “A Tom Collins, (gin, lemon, sugar and soda water), Clover Club (gin, raspberry purée, sugar and fresh lemon juice) and Floradora (gin, raspberry, lime juice, ginger beer) are fantastic.” And don’t go chucking any old cubes in your drink. “You want really cold ice. Have thefreezer at its coldest,” advises Mackenzie. Or go big: “You have less surface area and it melts more slowly.” Love a gin martini? Make sure the vermouth is fresh. “If you can’t remember when you bought the bottle, it’s too old,” says Mackenzie. Ginlovesagarnish, so don’tbe afraid to play around.“We serveour Rare DryGinwith orange or grapefruit,” says Mackenzie. “Try gins with a small stick of rosemary in it, or a kafir lime leaf. See what notes you can taste in a gin, then play with the garnish to see if you can highlight them a bit more.” And when it comes to picking a winner from a multitude of choice? “Look for gins well distributed in bars,” advises Mackenzie. “That means they’ve jumped thebartender hurdle. And bartenders know their stuff.” Sounds like just the tonic.

MIX MASTER Archie Rose

Well-balanced and complex, this Sydney-made gin is accented by 14 native botanicals, including blood lime and river mint ($74; archierose.com.au)

Andrew Jenkins’ tips deliver drinks that sing •Use nice glasses – a well-presented drink is a drink half drunk •Shake hard and fast for nicely chilled, fluffy and properly diluted cocktails •As a general rule, stir or muddle cocktails that contain all spirits and shake cocktails that have dairy, juices or egg whites •Avoid undesirable odours in your ice by leaving a box of baking soda in the freezer

Four Pillars A contemporary gin with a big canvas of juniper, Asian and Middle Eastern spices on the palate and an aromatic Mediterranean lift ($75; fourpillarsgin.com.au)

Hobart No.4 A traditional dry gin enriched with native botanicals and made with the same Tassie barley and pristine water used in the company’s world-beating Sullivans Cove single malt ($95; hobartno4gin.com)

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FITNESS

The20 Fittest Men In Hollywood . . . As chosen by you! Use the workouts and diet tricks of this A-list cast of action heroes and leading men to blast yourself into blockbuster shape > BY

LIAM CURTIS

OCTOBER 2016

73


For MH readers, 2016 has been the year of the superhero. Batman v Superman

was a wincing flop, but in Henry Cavill and Ben Affleck we witnessed the unveiling of two incredible physiques that asked more questions than the film’s gaping plot holes. Captain America was back in blue, Tarzan decided to swing by, and Deadpool’s abs were a jaw-dropping addition to the cinematic experience. On top of those guys, a fresh batch of young guns have also muscled their way onto the scene, while a big-screen old-boy has made an unlikely return to the top. He did promise he’d “be back”. We teamed up with those brainboxes at Google to reveal the most-searched Hollywood workouts of the year. Hold on tight, grab a box of low-carb popcorn and flick through our storyboard to learn the top training secrets of the world’s 20 fittest movie stars.

Channing Tatum 36, USA LM

CK

WANTED FOR A fat-stripped body and rhythmic hips After gaining up to 13 kilograms of unwanted weight, the baby-faced ladies man worked relentlessly hard to get rid of his “dad fat”. Training included 40-kilometre bike rides with climbs of up to 700 metres and a circuit of swimming, push-ups and crunches. The mix of long, intense cardio sessions with high-rep body-weight exercises is a sure-fire way to burn off excess doughnuts. SECRET WEAPON Swimming-pool burpees Take a deep breath and prepare for the ultimate burpee. Lower yourself hands first to the bottom of the shallow end. Draw your legs back until you are in a push-up position, then bring your legs into the middle of your body and jump up until your torso is out of the water. Now curse whoever invented this crazy-brutal move.

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OTR On The Rise YG Young Gun (<35) MM Middle-age Muscle (>45) ET Extreme Transformation SS Serious Size

YG

LM Lean Machine CK Cardio King NM Nutrition Master LS Legend Status

19

Christian Bale 42, UK ET

NM

WANTED FOR His super-charged bulking ability A new Batman is in town, but no one can forget Bale’s role as the Caped Crusader. From the abs of American Psycho to The Machinist where he followed a daily diet of one can of tuna, a coffee and an apple, he then packed on 45kg of muscle to play Bruce Wayne. The 182-centimetre actor relies heavily on muscle memory, where his body is able to regain size based on previous resistance-training sessions. SECRET WEAPON Four grams of protein per kilo of body weight. That’s a serious amount of cooking for poor old Alfred

PHOTOGRAPHY: HEADPRESS

20

KEY


FITNESS

18 Joe Manganiello 39, USA LM NM

WANTED FOR His sculpted back and well-conditioned hair In Magic Mike XXL Manganiello’s character breaks through a wall of lost confidence with a shirt-ripping petrol station dance routine. In 2002, it wasn’t all that different for the actor, who was drinking a bottle of whiskey and smoking two packs of cigarettes a day. He stooped to a lifetime low but bounced back by quitting his bad habits and hitting the gym – hard.

HARDER, WISER, FASTER, OLDER

To reach peak condition before 40, Manganiello and PT Ron strength, power and endurance Matthews leaned on the pillars of s AIRDYNE BIKE 15 calories (63 kilojoules) You know that bike thing with the handles like a cross-trainer and front wheel like a fan? Hop on, then pedal and pump hard until you’ve burnt 15 calories. Rest and start again. Repeat six times.

1

MAX BOX JUMP FROM SEATED 8-12 reps Squat with knees bent at 90º. As you stand, explode up without dipping your knees. Attempt increasingly high boxes; rest as needed.

2

DEADLIFT 10, 8, 6, 5, 4, 3, 2, 2 reps Slowly increase the weight. With the bar against your shins and feet shoulder-width apart, drive through your heels. Keep your back flat. Rest for two minutes between sets.

1

POWER SNATCH 5 reps Grab the bar with a wide, overhand grip. Extend your hips dynamically while shrugging the bar up and dipping underneath to catch it behind you. Drop it and reset. Rest for one minute, repeat six times.>

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16

Jake Gyllenhaal 35, USA OTR

17

Mark Wahlberg 45, USA MM

SS

WANTED FOR Ridiculously thick arms Wahlberg’s career may have taken a comic turn from Transformers to TED, but there’s nothing funny about his three main moves for bigger biceps. He uses a variety of seated and standing exercises with 90 seconds’ rest for full recovery and maximum growth.

WORKOUT: SLEEVE-BURSTING

Do three sets of each exercise and pump out reps of 10, eight and six to have guns like the Boston bad boy Seated Dumbbell Curl Sit on an incline bench, holding a dumbbell in each hand. Curl the weights up simultaneously, rotating your wrists outward so that your palms face up at the top position.

1

Barbell Curl Grasp the bar at shoulder width. Keeping your upper arms against your sides, curl the bar up slowly and take a glance in the mirror to check out your progress – cheeky wink optional.

2

Machine Curl Curl the handles of the machine up until your biceps are fully contracted and your elbows are threequarters of the way down.

3

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OCTOBER 2016

YG

ET

CK

WANTED FOR His steel core and agile footwork Boxers train with a heavy focus on building legs for speed and power. Gyllenhaal, who played Billy Hope in the drama Southpaw, says: “The essence of a good punch comes from your legs and from your abs.” Leg day consisted of walking lunges, squats, singleleg extensions and hamstring curls, while abs were built through a shitload of sit-ups. And by that, we mean up to 2000 a day. Ouch! SECRET WEAPON Alternate high knees skipping Start by skipping from one foot to the other and establish a comfortable rhythm. Gradually increase the height of each knee and don’t stop until your lungs are drained of oxygen and your knees are touching your chest.


FITNESS

Hugh Jackman 47, AUS MM

SS

NM

WANTED FOR Mutant-sized gains and superpower strength The Sydney-born actor maintains his X-rated level of muscle whether he’s training for a movie or not. Despite edging closer to his 50th birthday, he’ll hit the gym before dawn to forge Real Steel. Your testosterone levels are higher in the morning and Jackman is as hungry as the wolf to take advantage of this.

15

SECRET WEAPON Two protein shakes by his bed, just in case the beast “wakes up hungry”

“IF YOU’RE DRAGGING YOUR HEELS WHEN YOU HIT THE GYM, WALK STRAIGHT OUT. YOU NEED TO TURN AROUND, GO HOME AND HAVE A NAP, THEN COME BACK TOMORROW”

14

Jason Statham

49, UK

MM LM NM

WANTED FOR His hard-man image and old-school strength The real-life action hero and former British national team diver is a proper man’s man. Turning his nose up at fancy weight machines, he keeps it simple with classic bulking exercises as his foundation to strength. Statham performs the bench press, squat and pull-ups with a twist – he uses gymnastic rings. The rings spare stress on his elbows, wrists and shoulders, allowing for a more direct lat contraction. This is the reason his back looks more like a pair of wings – and not the fairy kind.

SECRET WEAPON Flooding the system with a minimum of three litres of water a day and flushing out unwanted toxins.

>

OCTOBER 2016

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FITNESS

12

13

Alexander Skarsgård 40, SWD OTR

Chris Pratt ET

LM

NM

WANTED FOR High-def abs For The Legend of Tarzan, Skarsgård put his body through an intense transformation, gaining almost 10kg of box-fresh muscle with a dense 29,000-kilojoule-a-day diet. He went on to chisel away at unwanted weight with abdominal workouts three times a week and movement training to look more like he was raised by a band of gorillas. He wasn’t. But he did spend time in the care of the Swedish army.

37, USA

OTR

ET

CK

WANTED FOR Making flab extinct By his own admission overweight and out of shape, Pratt became a roaring success through road running and cutting junk. The star of Guardians of the Galaxy and Jurassic World ditched every drop of alcohol and saw his mile run time improve from eight minutes 30 seconds to 5:50. Now you, too, can outrun a T-rex.

BREAKFAST • Scrambled eggs • Sirloin steak • Avocado and cherry tomatoes • 220ml green juice (kale, spinach, cucumber, celery, parsley, mint, coriander stalks, lemon, lime, fennel and broccoli)

SECRET WEAPON Crunches Sit on the floor with your knees bent and your feet flat. Raise your head and shoulders and crunch your rib cage towards your pelvis. That’s one rep closer to making belly fat prehistoric.

MORNING SNACK

• 100ml juice (kale, lemon and ginger)

LUNCH • Lamb with beetroot • Broccoli and salsa verde • 220ml green juice

11

Chris Hemsworth 33, AUS YG

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OCTOBER 2016

SS

AFTERNOON SNACK

• Monkfish kebabs with eggplant and capsicum

CK

• Salmon salad with edamame beans • Broccoli • Radish • Quinoa • Sesame seeds • Spring onions • Kale and avocado • 100ml juice (carrot, ginger and argan oil)

POST-WORKOUT • Hazelnut milk • Flaxseeds • Chia seeds • Avocado • Dates and hazelnut butter

10

Tom Hardy 38, UK ET

SS

CK

WANTED FOR Huge triceps, large hammer Australia’s golden boy is known for the odd wardrobe malfunction, when his Spandex outfits give in to his powerful flexing. True story. To bulk up, he swapped body-weight routines for isolation exercises like skull crushers and hammer curls, which are an easy way for newbies to get started. “It wasn’t until Thor that I started lifting weights,” says Hemsworth.

WANTED FOR His chunky shoulders and red carpet swagger Hardy comes in all shapes and sizes, but whatever the role, his prep is immaculate. A buffed-up villain in The Dark Knight Rises and diesel demon in Mad Max, the loveable London geezer kicks all type of celluloid arse. His trainer, Matt Evans, says: “The hard work, focus and versatility you see in Tom’s acting is mirrored in his training.”

SECRET WEAPON Russian twists Sit holding a weight plate with your arms extended and feet off the floor. Quickly twist your torso, turning from side to side until you’ve carved god-like abs.

SECRET WEAPON Heavy kettlebell swings Grab a kettlebell from the floor with both hands. Use your glutes and hips to swing the weight back, then thrust it to shoulder height.


HE CHISELLED AWAY AT UNWANTED WEIGHT WITH ABDOMINAL WORKOUTS THREE TIMES A WEEK

WORKOUT: ANIMALISTIC Complete five rounds of this circuit as quickly as possible (aim for three minutes) and finish with 10 minutes of quick-fire 60m sprints Bear Crawl Start on all fours and raise your knees so that only your hands and toes touch the ground. Crawl forward, putting one hand and the opposite foot forward. Frog Jump Stand with your hands behind your head and squat down, keeping your torso upright and your head up. Jump forward as far as possible and repeat. Hand Walkout Start on all fours yet again and tense your glutes. Walk your hands forward as far as you can without collapsing to the ground, then hit reverse.

DINNER • Chicken thighs and charred corn with black beans and capsicum • Spring onion, coriander and quinoa salad

EVENING SNACK • Chicken salad with kale, seeds and cherry tomatoes

9

Stephen Amell 35, CAN OTR

YG

LM

WANTED FOR Muscular propulsion A viral video of Amell showing off his Parkour skills made him an internet fitness sensation. The star of TV series Arrow has an exceptional level of conditioning. Wall climbs and gravitydefying jumps are his speciality, but be warned, they’re not for the beginner. SECRET WEAPON Wall climbs It goes without saying, start off small. Gather enough courage to approach the wall with a little pace and jump with enough height to catch the top. Stagger your feet, with one leg close to your torso and the other lower down. In one explosive motion, drive your upper leg into the wall and pull yourself up.

8

Chris Evans 35, USA YG

ET

SS

NM

WANTED FOR His pumped-up chest and towering posture In the run up to Captain America, Evans trained for three months, working out two hours a day and focusing on two muscle groups each session. Not a minute was spent on the treadmill. “If I do cardio I’ll disappear,” he says. “I just needed to gain size.” Without Super-Soldier Serum, Evans put away an abundance of nuts, meat, fish and leafy greens to counteract his frenetic metabolism. SECRET WEAPON Ignoring the rationing system of World War II and snacking on fistfuls of almonds, packed full of healthy fats, fibre, protein, magnesium and vitamin E

>

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7 Ryan Reynolds

F@#%

39, CAN ET

NM

LM

WANTED FOR Laser-cut abs Deadpool was the comic-book movie that reminded everyone just how cool Ryan Reynolds really is. As a new father about to hit 40, getting in shape means working overtime. Here he explains why being a dad doesn’t mean you have to wear the bod to match.

The Real (and Twisted) Tweets of Ryan Reynolds

By Jamie Millar

“I’d walk through fire for my daughter. Well, not fire, because it’s dangerous. But a super-humid room. But not too humid, because my hair.”

RYAN REYNOLDS is pretty funny. “I love laughing at me,” says the Vancouver-born actor. “There’s nothing funnier.” Hence why the trailer for his superhero film Deadpool introduced him in a mock-gravelly voice as “five-time Academy Award viewer Ryan Reynolds”. A line he came up with himself. Speaking to Reynolds’ trainer, it’s clear that the relentlessly self-barbing actor is also modest. “What people don’t realise about Ryan is that he’s an exceptional athlete, especially for his height,” says Don Saladino. “I’ll give you a quick story: he and I went to do some gymnastics practice and he’s there throwing standing backflips at six feet two inches. We have this line in our industry: ‘all show and no go’. It means you look pretty but you can’t move. Ryan can move.” He can also work. As a foul-mouthed antihero never a few syllables away from a punch line, Reynolds not only talked the talk on screen, he walked the walk in the gym. “We tried to be functionally fit,” Reynolds says of his Deadpool physique. “It’s easy to get aesthetically fit, but you’re not necessarily in great shape. You look like an Olympian but you can’t perform like one.” The work required to deliver the character to the screen was made that much harder by the arrival of a baby girl. “I was sleep deprived, for sure,” Reynolds says. “But you can’t really use that as an excuse. I trained for about seven 80

OCTOBER 2016

months. I took breaks – obviously when James was being born I wasn’t running out to a gym or anything like that. But afterwards I would find myself training on two hours’ sleep. It was kind of a psychological thing, I just needed to get it done: ‘If I don’t do it today, then I probably won’t do it tomorrow’.” It helped that Reynolds lives in upstate New York where the surroundings are more dense woodland than urban jungle. “There are forests all around and I get to hike, mountain bike . . . just move,” he says. “I’ll even bring the baby with me, put her in a little baby carrier thing and off we go. In a weird way, it’s a great workout because you’re adding 10kg to your body weight.” (Reynolds may soon be adding to the load, with wife Blake Lively pregnant with their second child). Having a certain Hugh Jackman on speeddial obviously didn’t hurt either – “He loves sharing information, he could be a world-class trainer” – but mostly Reynolds did it on his own. “Ryan’s such a hard worker,” Saladino says. “If anything, I had to scale him down. One day he came up to see me having been working out on his own and I was like, ‘Holy shit!’ He looked like a different person.”

SECRET WEAPON No carbohydrates after 8pm. Say goodbye to late-night snacks and make grilled fish, vegetables and salad your last meal of the day

KNOW YOUR LIMITS

BE BLUNT

“If I were to become a life coach, the first thing I would do is let all my clients know they’ve just hired a life coach, so it’s already too late.”

START EARLY

“Love writing nursery rhymes for my daughter. Her favorites are ‘Sunshine Cuddle Time!’ and ‘Everyone You Know Will Eventually Die’.”

GO ALL IN

“Call me old-fashioned, but sending a dick pic is truly disgusting and lazy. Real love means sending a nice bouquet of penises.”

TELL THE TRUTH

“Nothing better than spending an entire morning staring into my beautiful baby daughter’s eyes and whispering, ‘I can’t do this’.”


FITNESS

“IT’S EASY TO GET AESTHETICALLY FIT, BUT YOU’RE NOT NECESSARILY IN GREAT SHAPE. YOU LOOK LIKE AN OLYMPIAN BUT YOU CAN’T PERFORM LIKE ONE”

THE FOURTH ABDOMINAL HANGING LEG RAISE 4 sets of 15 reps Hang with legs straight, hands slightly wider than shoulder width. Pull your pelvis back and use your abs to raise your legs as high as you can then lower can, lower.

1

CABLE CRUNCH 4 sets of 12 reps Attach the rope to the pulley and kneel down facing it, handles just above your head. Crunch your head to your thighs, hands behind your head, then return.

2

LANDMINE 4 sets of 10 reps Secure one end of a barbell in a landmine holder. Load up the other then hold it with both hands. Twist your torso as the lower the bar to waist level, then reverse. Boom! >

3


6

“GO HARDCORE, BALLS TO THE WALL EVERY TIME YOU WORK OUT”

Gerard Butler 46, UK

MM NM

LM

WANTED FOR Owning the ripped modern man look

Butler has achieved legendary status for his gritty warrior roles in 300 and Gods of Egypt. Despite coming across as soft and sappy in every other movie, he shows no mercy when getting into shape for epic sword-andsandal battles. Hard-hitting sessions shock his body into drastic changes, with slightly unorthodox mega-high repetitions helping burn fat simultaneously. A king idea but an excruciating principle.

SECRET WEAPON High reps To test fitness, the number 300 was used as a crazy rep target. Here’s how the Spartans racked up their numbers (see “This is Sparta”). The record time to complete the circuit is 18 minutes 11 seconds. Madness? This is Sparta!

5

Dwayne Johnson 44, USA MM

SS

NM

LS

WANTED FOR Blockbuster size and rock-hard muscle The 1.98m, 119kg former WWE wrestler is the first call for any movie depicting unrealistic feats of strength – and his workouts are equally quixotic. Thirty minutes of cardio is slammed out in the morning with an extra two weight sessions by nightfall. “Go hardcore, balls to the wall every time you work out,” says Johnson. By splitting his heavy lifts across the day it allows extra time to focus on muscle groups, with larger areas like the legs and back targeted in the morning and smaller groups in the evening. Just be sure to eat enough food, or you’ll be feeling rock bottom. SECRET WEAPON Taking cheat day to a new level with 12 pancakes, four double-dough pizzas and 12 brownies – this was after 150 days of clean eating


FITNESS

Henry Cavill 33, UK OTR

THIS IS 300 • 25 Pull-ups • 50 Deadlifts (60kg) • 50 Push-ups • 50 Box jumps • 50 Floor wipers • 50 Single-arm kettlebell clean and press (16kg) • 25 Pull-ups

YG

SS

Arnold

Schwarzenegger 69, USA SS

WANTED FOR His armour of padded muscle Filling the blue and red costume until it couldn’t take any more beef, Cavill’s body of steel saved the Superman franchise. The former rugby player chose trainer Mark Twight, the man famous for his work with the army of 300. Cavill would take eight slow breaths in and out of his nose before going onto the next exercise, which keeps your muscles in the lactic zone and hurts more than a splash of kryptonite in the face. SECRET WEAPON Barbell Bulgarian split squat Stand facing away from the bench, holding a barbell across your upper back. Rest one leg on a bench behind you, foot down. Squat with your standing leg until the knee of your trailing leg almost touches the floor, then push back up.

NM

LS

WANTED FOR Setting the benchmark for mass across generations Arnie may not be top of the class anymore, but he’s been schooling everyone else on the list for decades. The seven-time Mr Olympia brings mounds of brawn to the big screen and reinvents his routines to spark his muscle fibres into growth. The key is to attack sets with controlled aggression. “The last three or four reps is what makes the muscle grow,” says Schwarzenegger. “This area of pain divides the champion from someone else who is not a champion.” SECRET WEAPON Arnold press Sit on a bench and hold two dumbbells at chest level with your palms facing towards your body. Raise the dumbbells above your head as you rotate your palms until they point outwards.

4

Be Afflec 44, US

PHOTOGRAPHY: HEADPRESS

OTR

ET

SS

WANTE Giv Batman a jacked revamp It was a tough act to follow, but Affl filled o the matte-black costume with fl y size and arms like an MMA heavyw weight. His training routines chang d every week, but includ dumbbell curls, heavy-load carries and farmer walks. Like wearing a weight vest forr exercise, Affleck’s Batsuit was a hefty 34kg, ping him cut dow wn to 7.7 per cen body fat as he l ed aroun t throwi punche es.

WORKOUT: BAT MOBILE

Complete four sets of each exercise. Affleck would bust out the rounds in 36 minutes

1

Dumbbell Deadlift 6 reps

Hold a couple of heavy dumbbells by your side at arm’s length. Stand with your legs shoulder-width apart and lower the dumbbells over the top of your feet by bending at the waist. Imagine you’re reaching for your Batarang (a real thing).

3

Pec Fly 12 reps

With a slight bend at the elbows, lower both arms out in a wide arc until you feel a stretch through your chest.

2

Dumbbell Bench Press 10 reps

Take your position on a flat bench holding dumbbells in each hand. Lower the weights and squeeze them back vertically above your chest. Perform the movement slowly if you’re also a Daredevil.

4

Ball Leg Curl 6 reps

Place your feet on top of a medium-size exercise ball, hands on the floor, body straight. Raise your hips off the ground and flex at the knees to pull the ball close to your body. Stability is key – you don’t want to look like a Joker.

>

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FITNESS

1 Zac Efron 28, USA OTR

YG

ET

SS

LM

WANTED FOR Evolving from slender pretty boy into bulging vascular beast After topless pictures of Efron training for next year’s Baywatch movie leaked, it wasn’t just screaming teenage girls who were besotted. Bolting on eight kilograms of muscle and reducing his body fat to five per cent, the young Hollywood gun completed an incredible transformation in rapid time. His trainer, LA-based Patrick Murphy, implemented superset workouts and a zero-processed whole-food diet. “We avoided plateaus with supersets and body splits,” he says. “We constantly changed the weight of resistance and rest periods, altering cardio sessions and completing several two-a-day workouts.” SECRET WEAPON Only eating fruit and veg with edible skins. The high-fibre carbs in apples, pears and berries are more slowly absorbed and are the key to looking good in tiny red swimming trunks.

TUMMY RUBBLE

Superset each pair of chest exercises for a total of three rounds. Each set should contain 8-12 reps with a 45-second rest in-between Barbell Bench Press Using a flat bench, lift the bar from the rack and lower it to the middle of your chest. After a brief pause, push the bar back to the start position and squeal like a girl watching Efron in a teen musical.

1A

Standing Heavy Band Press Attach the centre of a resistance band to a solid object and hold one end in each hand. Stand with your back to the band and, with elbows bent, push forward, straightening your arms.

1B

Power Push-up Clap Get into a regular push-up position by placing your hands on the floor, shoulder-width apart. Lower yourself towards the floor by bending your elbows, then explosively extend your arms so you push yourself high enough to clap your hands. Land and get the next rep going like you’re 17 Again.

2A

Dumbbell Press From Ground Lie on the floor with a dumbbell in each hand and knees bent. With the weights directly above you, lower them until your upper arms make contact with the floor.

2B

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OCTOBER 2016

Incline Dumbbell Press Lie on an incline bench with a dumbbell in each hand. From shoulder width, with wrists facing forward, slowly lower the weight before pushing back up and locking your arms at the top.

3A

Cable Chest Press Stand 30-60cm in front of the cables, holding a single-arm pulley in each hand. Position your upper arms at a 90° angle and extend through the elbows to press the handles forward.

3B

Superset the abdominal exercises below for a total of four rounds. Each set should contain 15-20 reps and the workout should be performed three times a week Cable Crunch Kneeling below a rope attachment, keep your hips stationary and flex at the waist as you contract your abs, forcing your elbows down towards the middle of your thighs.

1A

Balance Ball Crunch Lie on an exercise ball and lower your torso into a stretch position against the curve of the ball. Flex at the waist by contracting your abs and curl your shoulders and trunk upwards until you feel it in your abs. Efron makes it harder by placing his arms straight above his head – that’s why you’re number one, kiddo.

1B

PHOTOGRAPHY: INF PHOTO; ILLUSTRATIONS: ILLUSTRATION ROOM

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CRACKING UP For many men, their split comes as a surprise.

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OCTOBER 2016


RELATIONSHIPS

TEDâ&#x20AC;&#x2122;S (PAINFUL,

EXPENSIVE BUT OTHERWISE PERFECT)

DIVORCE IN ONE OUT OF THREE BREAKUPS, THE WOMAN DECIDES TO CALL IT QUITS. SO IT WAS FOR POOR TED, WHO THOUGHT HIS WIFE WAS HAPPY > BY

LAURENCE ROY STAINS UN PETIT MONDE

PHOTOGRAPHY BY

OCTOBER 2016

87


HEN DOES A MARRIAGE GO BAD? It may be

ifferent for each couple, but I’ll tell you is: the wife usually knows first. Maybe, hile lying in bed staring at the ceiling 2am, she thinks, This isn’t love. This is ing nowhere. This is not what I signed for. Meanwhile her husband sleeps sweet oblivion. Such was the case for d and Sarah. They’re a real couple, and is their story. You’ll be surprised how ch the narrative of one divorce can al about millions of others. But first hear their saga. How they went from to cold. How it all unravelled – for Ted, ay – on a Friday night after dinner.

J A N U A R Y

JUST BEFORE DINNER, Sarah says, “When the kids go down, I need to talk to you”. And Ted thinks, Okay. He has no idea how profoundly his life is about to change. Maybe you’d be clueless too. Picture yourself standing outside their house that night. Through the kitchen window would appear a cozy scene: a family of four sitting around the breakfast nook of their four-bedroom home in a good neighbourhood. Nothing to see here. It isn’t until an hour later, when the kids are in bed, that Sarah tracks Ted down and asks, with more urgency this time, “Can you come upstairs for a moment?” He heads up to their bedroom and stands at the left side of their queen-size bed. She follows him through the door and faces him from across the bed. She looks at him and drops the bomb: “I can’t be married to you anymore.” Ted sits on the bed. A wave of nausea sweeps over him. “Is there someone else?” “No! There’s not!” She resents him for asking this, just as she’s resented so many things he’s said over their 10 years together. For the next few hours she tells Ted every last thing that was wrong about him and the marriage, every hurtful word, every slight and thoughtless 88

OCTOBER 2016

criticism. When she’s done, they get into that bed together. She sleeps; Ted doesn’t. Every hour or so he wakes her with a challenge. “Do you know what you’re doing?” Then: “You’re just mad, right?” She comes right back at him: “You never accepted me. You wanted me to be thinner. Smarter. You were so critical.” “But I’ve changed. Can’t you see how much less judgmental I’ve been?” “It’s too late. I checked out a long time ago.” At dawn Ted gets up and goes for a long run. He stays out of the house most of the day. When he returns, he’s ready for Round Two. He tries shaming her: “I can’t believe you would abandon the boys. You’ll wreck their lives.” She says: “If we’re apart, it will be an improvement for them. We’re so unkind to each other.” He tries anger: “I just cannot fucking believe this! What is so fucking urgent?” And she says: “You can’t believe that I hate you. That you were just awful to me. You’ve got to think it’s someone else.” He tries to negotiate: “Why don’t we try to give this one more chance?” And she says something he will never forget: “You are sick to want to stay married to someone who despises you.”

One of the biggest studies of divorce in the world began modestly enough. Back in 1972, University of Virginia professor E. Mavis Hetherington followed 72 preschool children to see how they were adapting to their parents’ divorces. As they grew, so did the study: by the time Hetherington wrapped it up nearly three decades later, she had data on 1400 families. As it happens, divorce is not usually prompted by men who run off with a co-worker, or with anyone else for that matter. In most divorces by a solo applicant, it’s the wife who initiates it. And it’s common for men who’ve gone through divorce to have had no idea their wives were even thinking about leaving. Are we that dense? Maybe we’re just playing a different movie in our heads. We expect to hear the d-word the morning after the big fight. But here’s what usually happens: the skirmishes stop months before the Big Talk, lulling the husband into thinking, That’s good. We’re not fighting anymore. Actually, that’s bad. When she stops fighting, that’s when you want to start worrying. In her heart, the divorce has already occurred. Hetherington calls it “the emotional divorce” in her book For Better or for Worse. It can precede the actual event by months or even years. The advent of divorce is not war but silence and distance.


RELATIONSHIPS

She says something he will never forget: “You are sick to want to stay married to someone who despises you”

Most spouses know when a marriage has been pounded flat. When women prolong it, the reason is often their financial dependence. Men tend to hang in for the kids. For good reason: two years after, many men say they feel shut out of their kids’ lives. F E B R U A R Y

SARAH FINDS TED HIS NEW HOUSE – on a quiet street with a “For Rent” sign on the lawn. It’s just a few blocks from their present home. She calls him about it at work. He drives by, takes a quick tour and signs a lease. “It’s not sexy and impressive,” he tells me, but it has what he needs. There are two bedrooms and a big bathroom with old ceramic tile and a place where his boys can hang their ScoobyDoo toothbrushes. Yes, it was Sarah who demanded the divorce, but it’s Ted who’s moving. And not soon enough. In this short life, nothing is as weird as sleeping in the same bed with a woman who wants you gone. Ted finds a word to describe it: “excruciating”. They had decided that it would be best for the children if Ted moved out. A month and a week later, he leaves. That’s when they finally tell their two young sons, Mark and Cameron. On the first

of March, a Saturday morning, they drive the boys over to Ted’s new house. They all sit down. First Ted tries to explain what is happening, but he breaks down. Then Sarah tries to explain, but she breaks down. That scares the boys, who start crying too. Then they get up and go out shopping, like the family they aren’t anymore, and pick out sheets with trains on them for the boys’ new bunk beds at Dad’s house, where they will be sleeping every other weekend from now on. “March and April were . . . oh, god, I can hardly think about it,” Ted later recalls. “They were trying to sort it out in their little heads, but they just didn’t understand.” Then one Saturday night in early April, Mark tells him: “I like your house and all, but it’s time for you to come home now.” And Cameron yells: “I don’t want to see you! I don’t want to see Mum! I want to see you and Mum!” And both boys start begging Ted to come home. As Ted recalls: “We got in my bed and we all cried for an hour and a half.” Throughout the spring, Mark is hurting. As the older child, he knows more, understands more, suffers more. He cannot bring himself to say the word “divorce”. Instead he uses the word “migrate”. He tells his dad: “I don’t want to tell my friends at school that you migrated. I don’t want anybody to know that.”

What exactly do you say to that? As a father, how can you possibly find words to ease the pain you’re causing your child – especially when you don’t feel like you have control over the situation? All this time, Ted has been so worried about losing his kids, and meanwhile his kid has been terrified of losing him. Ted reaches inside himself, and after a minute, he tells Mark: “I made a promise to you when you were born that I would be there forever. And I’m making that promise to you again, right now.” Ted’s promise to Mark is more than a momentary reassurance. It has the power to make a major difference in Mark’s life. A generation ago, such an assertion would have been dismissed by the experts. The first studies of divorced children seemed to prove that the kids who saw their fathers a lot were as messed up as the kids who never saw Dad’s car in the driveway. But recent research shows that men are not so dispensable. Dr Paul Amato, a retired Pennsylvania State University sociology professor, analysed 63 studies and found that non-resident fathers who engage in “authoritative parenting” improve their children’s lives. That means helping with homework, talking about the kids’ problems, setting consistent limits, being a good role

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Are You Happily Married? Find out by answering these 4 questions

1 Do you respect her? Is she a good wife? Mother? Good at her job? Does she handle stress well? If you met her on the street today, would you want to be her friend? If not, then you no longer see her as an equal, says relationship expert Rachel Sussman.

Spouses headed for divorce don’t listen to each other. Nothing is resolved in their fights. A lot of eye-rolling goes on

2 Do you argue about the same things? Imagine you make the same mistake twice a week at work. How long before your boss cans your arse? Likewise, marital conflict that’s stuck in a loop tends to escalate, says Irina Firstein, a couples therapist.

3 Do you sometimes work late or otherwise avoid her just because it’s easier? All guys land in the doghouse sometimes. But if you’re perpetually walking on eggshells, says Sussman, there’s a good chance your relationship is imploding around you.

4 Which are you: curious or critical? She forgot to do the dishes. Do you ask, “Why couldn’t you get to it?” or “Why didn’t you do it?” The distinction is everything, says therapist Laura Young. Healthy couples give the benefit of the doubt. – Rebecca Norris

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model and supporting their accomplishments. When that happens, kids get higher grades. Fewer of them exhibit symptoms of anxiety and depression. Above all, far fewer get into trouble. M A Y

TED AND I are leaning against the railing, looking down on the pirate ship. It’s part of the children’s playground where we’ve brought Mark and Cameron today. Sarah is away for the week, visiting her sister. Outwardly Ted does not seem to be hurting. Divorce may be the ruination of some men, but with Ted it seems to be an elixir. He’s 42 and running 45 kilometres a week. His waist used to measure a sloppy 91 centimetres; now it’s a fitand-trim 79. With his close-cropped haircut and air of confidence, he’s an attractive guy. And believe me, the young mums at the playground have noticed. I watch as a blonde in tight shorts manoeuvres her stroller into his line of sight. Ted starts to tell me what went wrong in his marriage. Like all love stories, it had a romantic beginning: a friend introduced them at a party; there was instant attraction followed by several months of delirious sex. Within a year and a half they were married. At first they took ski trips together. But a few years into the marriage, they started taking hisand-hers holidays. She wanted sun and spas; he went to the slopes with his mates. The night before every trip, like clockwork, she’d pick a fight. She called him selfish and resented that he was going off without her. Yet they never attempted to plan a joint trip. Why? “Simple,” says Ted. “I don’t think we liked being together.” It’s no big mystery why couples get divorced: they’ve lost their connection – physically, emotionally, or both. For more than three decades, researchers have been

recording the behaviours of couples and cataloguing the many variations of their marital misery. All couples fight, of course, and we all fight about the same mundane, stupid stuff. But not surprisingly, among couples headed for divorce, the spouses don’t listen to each other, even if one spouse is talking excitedly about something great that happened that day. The divorce-prone keep their thoughts to themselves and do not disclose to their partners what they are feeling or thinking. They have nothing nice to say. They criticise their spouses more and react more defensively when faced with criticism. They’re quick to show contempt; a lot of eye-rolling goes on. Nothing gets resolved in these fights; instead, the bickering escalates into insults. They are quicker to show anger and slower to pay respect. All of these behaviours are tough to live with. Certainly they’d be reason enough to make anyone think about divorce. But plenty of less-than-happy couples think about splitting; not all of them actually pull the trigger. Those spouses who do follow through with divorce may have had their commitment to marriage undermined many years before. Amato has discovered that if both a husband’s and a wife’s parents divorced, the odds that they, too, will someday divorce spikes to well over 50 per cent. In that sense Ted, a child of divorce, and Sarah, the same, were pretty much doomed from the very start.

BY THE NUMBERS

Here’s a look at the most recent statistics on divorce collected by the Australian Bureau of Statistics for 2014

THE NEW NORMAL Be a father, not the goodtime guy.

46,498 Number of divorces in Australia, a decrease of 2.4 per cent from the 47,638 divorces granted in 2013


RELATIONSHIPS

The November before the breakup, Ted and Sarah had a conversation in the backyard. Each asked: “Why did you marry me?” Neither could remember what the attraction was. They only knew the feeling of being worlds apart. Ted said: “I never felt connected with you.” Sarah’s response: “I stopped loving you years ago.” Oddly enough, Ted woke up the next morning with fresh determination. “I felt like we’d put it all out on the table,” he says. “I thought, ‘Is there anything to work with here?’ My answer was yes.” It must be a guy thing. How many men do you know who keep putting up with less in their marriages? Ted’s response: “Most guys accept discontent as a normal part of marriage. They think, ‘I’ve got my wife, I bring home the money, I do the things I need to do. That’s love.’ Women seem to not accept it. They’re like, ‘He doesn’t talk to me enough, he doesn’t understand me. I’m a low priority.’” This may sound like a sweeping Mars-andVenus indictment, but there’s truth also. Dr Howard Markman, the co-author of Fighting for Your Marriage, says: “The biggest mistake men make is avoiding everyday disagreements because they think talking about problems leads to fighting about problems. And they don’t like to fight, at least in relationships.” Women, meanwhile, make the mistake of believing that if their husband doesn’t comply with small requests or follow through when he says he’ll do something, he doesn’t care about her. At some point, the talking and counselling sessions aren’t going to change anything. Sarah had reached that point. “She was so crystal clear,” says Ted. “There was no hope.”

house for her equity in his business. In the end, they spent about $3000 on a process that could easily have cost tens of thousands of dollars if they had dragged their pain through the courts. Ted and Sarah were officially divorced on June 12. Part of the paperwork was a custody agreement that gave Ted his boys every other weekend, plus every Tuesday and Thursday from six to 8pm. They take turns on holidays. Ted insisted on a clause stipulating that if either party moves more than 40km away, the custody agreement will be renegotiated. “She’s 39,” he says. “What if she gets desperately lonely? She’ll marry and move away with the kids.” His instincts were on target. A move would be bad – for Ted and the kids. Another of Braver’s studies found more mental and physical health problems among kids with a long-distance parent. According to the study, they “felt more hostility in their interpersonal relations, suffered more distress related to their parents’ divorce, perceived their parents less favourably as sources of emotional support and as role models, and rated themselves less favourably on their general physical health, general life satisfaction and personal and emotional adjustment”. “We want to prevent the separation of the child from one of his or her parents,” Braver says. “Way too often parents confuse what is good for them with what is good for their children.” Braver also believes in quantity, not just quality, when it comes to time. “Every other weekend is not enough,” he says, adding that dads need to have their children at least 35 per cent of the time. Otherwise, it’s hard to be more than just the good-time guy.

J U LY

S E P T E M B E R

BACK IN MAY, at the playground, Ted told me that being divorced at 42 “is like being 28 again, only with more money and a better car”. But he’s since changed his tune: “I’ve never been poorer in my life.” He’s paying maintenance and child support. He’s also spent a fortune trying to create an instant home. The small stuff adds up. “I spent $6000 on sheets and towels and cheese graters.” He has limited one huge expense: lawyers. He and Sarah decided to use a mediator instead. They went to three sessions and hammered out an agreement; then they took it to their own lawyers for review before it was sent to a judge. “I went in having no intention of paying maintenance and came out paying $2000 a month,” he said. “As pissed off as I was, I realised that it would definitely affect the kids if I didn’t pay.” They also traded his equity in the

SHOULDN’T TED BE really bitter right about now? Would you blame him? I keep waiting for him to rip off the mask. It doesn’t happen. Nine months after Sarah pulled the plug, he’s amazingly buddy-buddy with her. She’ll hand him a leftover casserole. He’ll help her get a couch upstairs. He swears their relationship is better now. “There’s not the baggage of the marriage,” he says. “She’s not waiting for me to say something that will piss her off.” As for that evening custody, Tuesdays and Thursdays? Even though he lives a few minutes away, he routinely goes back to his old house, which is now Sarah’s house, and stays while she goes out with her new boyfriend, Allen. He puts the boys to bed, and when she comes back, he leaves – or not. Sometimes he hangs and they talk. “A lot of people think it’s weird,” says Ted. But in a year of overwhelming change, he

1in3

Proportion of Australian marriages that end in divorce

45.2 MEDIANAGE

OFMALESAT DIVORCE

42. 5 47 MEDIAN AGEOF FEMALES

Percentage of divorces involving children

12

wants his children’s lives to be as consistent as possible. “In a way, I have a business relationship with Sarah,” he says. “It’s the business of raising kids.” No, he isn’t in denial. Nor is he secretly hoping to reunite. “I’m trying to be highminded here,” he says. Besides, he’s busy falling in love with Tina, a woman he’s been dating for a few months. They met at a wine tasting, and now his nights are filled with food and foreign films. And passion. “She’s the most sensual person I’ve ever met,” he says. He peeks at a possible future. “It’s like, here we go again,” he says. “There’s always that hope. I mean, there’s nothing like the feeling of romance. I predict I’ll be married, I hate to say this, but – relatively fast.” In fact, new love is the single best antidote to divorce. Hetherington, after studying hundreds of couples, found that their lives didn’t really get back on track, they weren’t truly happy again, until they found a new relationship. “After a divorce,” her study concluded, “nothing heals as completely as new love.” So Ted has done everything right. After a year that would have left some guys facedown on the floor of some shitty bar, Ted is more than ambulatory; he’s a model. He minimised conflict with Sarah and maximised cooperative parenting. He contained all the upheaval and sacrificed his standard of living so his boys’ standard of living would remain unchanged. Most of all, he has been there for them. He has never given them less than his full attention. Recent research looks at divorce as not a single earth-shaking event but rather a change that kicks off a series of disruptive events – new moves, new partners, possibly more divorces. The sheer number of those changes can be devastating to children’s behaviour, academic success and wellbeing. Ted has kept those disruptions to a minimum. But the nagging question, on his and every divorced parent’s mind: is it enough? Will the boys turn out okay? I ask Amato. It’s an unfair question, of course. He doesn’t know these people, and he couldn’t predict their fate even if he did. Nonetheless, he hazards a guess: “I suspect the kids will adapt well.” But he quickly adds a caution: “These children now have an elevated risk of seeing their own marriages end in divorce because they’ve seen that it can be an acceptable solution to an unhappy marriage.” Like millions of separations before it, this might be the legacy of Ted and Sarah’s divorce: a chain of pain. As their children navigate their adult lives, they will be like boats against the current, borne back ceaselessly into the past.

MEDIANNUMBER OFYEARS FROM MARRIAGETO DIVORCE

19,281

Number of joint applications for divorce, compared with 15,127 applications by women and 12,090 by men

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NUTRITION

ONCE A HUMBLE PROTEIN STAPLE ON WHICH THE NATION WENT TO WORK, THE SIMPLE HEN’S EGG IS HATCHING FROM KITCHEN STALWART INTO HIP FOODIE FAVOURITE. AND FOR ONCE, THE HIPSTERS KNOW WHAT THEY’RE TALKING ABOUT: TAKE THESE FIVE FRESH SPINS

FOOD STYLIST: LUCY-RUTH HATHAWAY

ON COOKING WITH NATURE’S VERY OWN MULTIVITAMIN > BY

MARK BAILEY SUN LEE

PHOTOGRAPHY BY

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he Italian Stallion likely did more than most to promote eggs as the ultimate food for men on the road to strength. Rocky was downing them raw in 1976 and, on his comeback three decades later, was still cracking away. But even for lesser mortals, eggs have been a nutritional staple for years. In fact, whether you’re work-, gym- or just bed-bound, eggs are an invariably sound choice. For the sake of just 260 kilojoules, one large free-range egg will provide six grams of quality protein for around 50¢. It will also provide you with B vitamins essential for maintaining energy levels. And as for cholesterol, forget the scaremongering: eggs have been linked to reduced risk of heart disease and stroke. Yes, nutritionists tend to be big fans, but these days eggs have gained currency in more rarefied foodie circles. Food stalls and restaurants are opening with eggs in a starring role, rather than making up the supporting cast. “It all started with the boom in brunch culture,” says chef Neil Rankin. “But it makes for sound logic too. Eggs are a cheap, high-quality protein source at a time when meat is expensive. And they’re great vehicles for taste: the soft consistency means they stick to the tongue, amplifying flavour.” All of which helps explain the staggering 4.8 billion eggs produced in Australia every year. “If eggs were rare and 10 times the price, they would be held up as an amazing delicacy,” says chef Nick Philpot. “We’re finally waking up to how good they are.” So for those wanting to unscramble the culinary zeitgeist while keeping their health sunny side up, we’ve poached five simple yet ingenious recipes from some of the best egg chefs around. Saucepans at the ready, it’s time to get cracking. 94

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NUTRITIONNU-

9/9

Eggs c essen ontain all nin t makin ial amino ac e g t hem ids, protein a flawless sour ce

K.O. YOUR REST DAYS

A spicy upgrade of eggs on toast, this quick-fire feast will see you through a dozen hours of DOMS

Poached Eggs with Avocado and Chorizo Jam By Marcus Wareing

INGREDIENTS (serves 2)

Miss out on the benefits of eggs and the yolk’s on you.

Prep the jam: heat the onion, • Onion, 1, chopped garlic, herbs and spices in a pan with a • Garlic, 2 cloves, crushed glug of olive oil. Level up by going heavy on • Thyme leaves, 2 tbsp • Allspice, ½ tsp, ground the paprika – a surprising source of • Smoked paprika, 1 tsp iron that will help ferry • Balsamic vinegar, 50ml oxygen to your • Tomato purée, 2 tbsp muscles during your • Treacle, 1 tbsp next Balboa-esque • Chorizo, 200g, peeled training montage. & finely chopped Add a liberal dash of • Smoked streaky that other Italian bacon, 100g, finely stallion, pepsin-rich chopped balsamic vinegar, to • Eggs, 4 speed up the • Avocado, 1, diced absorption of protein • Lemon, ½, juiced after a morning spent boxing frozen joints • Sourdough bread, 4 slices of beef. Then add the tomato purée, treacle, chorizo and bacon and simmer the lot for 30 minutes.

Raw eggs are great, but unless you spend your mornings running up unnecessary amounts of steps in a tracksuit, mumbling from the side of your mouth, we recommend following Michelin-starred chef Wareing’s lead. Get your hands on the freshest eggs possible, then “bring salted water to the boil with a splash of white-wine vinegar. Whisk the water, crack an egg into a cup and pour it in.” Simmer for threeand-a-half minutes for a yolk worth shouting about.

Next it’s time to hit the sorenessslashing omega 3s in the form of delicious avocado. Mash it up roughly with lemon juice, olive oil and seasoning, then spread on your toasted sourdough. Layer on the chorizo jam and top it off with title-worthy poached eggs for heavyweight benefits before you leave the house. >

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6.6g

T he a v e r ag e combin satu e m onou r a t ed an d d ns a t ur a t ed f a t c on t en per f ec t per eg g – t racin g f uel

SMASH THROUGH THE WALL Egg yourself on with this stamina-extending frittata

Broad Bean and Spring Veg Frittata By Aldo Zilli

INGREDIENTS (serves 4) • Broad beans, 150g, shelled and blanched with skins removed • Onion, 1, chopped • Assorted spring veg (eg, spinach, watercress, asparagus, capsicum), 350g, diced • Large eggs, 6 • Fresh parsley, 2 tbsp, chopped • Pecorino cheese, 50g, grated

Traditional thinking has it that sucking it up like a man is the best way to burst through that wall you hit around the eight-kay mark. However, a helping hand is here in the form of broad beans. Or, specifically, their secret ingredient L-dopa, which facilitates a dopamine kick, helping you feel better about that burning sensation in your quads. To cook the beans, blanch them in boiling water for 3-5 minutes, drain, then rip off the skins like they’re your chafing tape at the finish line. Next, sauté the onion in olive oil before adding the spring veg and cooking for four minutes, making sure to load up on longdistance performer

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spinach with its beneficial trifecta of calcium, iron and chlorophyll – all of which help transport blood to your muscles on the go. While this is happening, beat your eggs with the parsley and pecorino to unlock their musclefuelling properties – specifically leucine, the only amino acid with the capability to directly stimulate protein synthesis. Add your eggs to the pan, seasoning with salt and pepper to taste. After 10 minutes, bake under the grill for three minutes. Once cooled, slice your frittata into delicious, cardioboosting wedges. (Note: tackling a frittata mid-race isn’t a strong look. Stick to gels for post-startingpistol fuel.)


NUTRITION

Crack an egg to help crack a PB.

HAMMER HANGOVERS Leave sick days feeling sorry for themselves with this potent North African pick-me-up

Shakshuka By Joel Braham

INGREDIENTS (serves 4) • Mixed capsicum, 4 • Onion, 1, sliced • Garlic, 2 cloves, finely chopped • Fresh parsley, handful • Fresh coriander, handful • Fresh thyme sprigs, 2 • Smoked paprika, 1 tsp • Cayenne pepper, ½ tsp • Brown sugar, 1 tbsp • Cinnamon stick, 1 • Tomato purée, 1 tsp • Chopped tomatoes, 2 x 400g cans • Eggs, 8 • Brioche, small loaf • Natural yoghurt, small tub

15

Percentage of your daily dose of vitamin D per egg

An immunityboosting heavy hitter, shakshuka is the sworn enemy of “sick” days. To start yourself on the road to recovery, halve and de-seed the capsicums before roasting in the oven for 15-20 minutes at 180ºC. The vitamin C, or ascorbic acid, in the capsicums will punch through the nucleic acid at the heart of viruses and bacteria until man flu is a bad dream. While they’re cooking, heat the onions, garlic, herbs, sugar and tomato purée in an ovenproof pan. The tomato purée will provide another jolt of vitamin C, while the manganese in the garlic will help regulate your thyroid and sex hormone function, as well as

helping stabilise blood-sugar levels. Simmer the sauce ingredients with the cooked, sliced capsicum for 25 minutes, then crack your eggs into small wells in the mixture. This second step is essential for battling any alcohol-induced “illnesses”, with the cysteine in the eggs speeding up your liver’s recovery. Bake the lot in the oven for 6-8 minutes. Serve your shakshuka with yoghurt and some brioche bread. The flavonoids in the yoghurt will not only aid the absorption of all this vitamin C, but keep its benefits going for longer. >

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“If eggs were rare and 10 times the price, they would be held up as an amazing delicacy”

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NUTRITIOM

CRUSH KILOJOULES FOR BREAKFAST

A Japanese classic, packing monster-size benefits into minimal kilojoules

Onsen Eggs By Scott Hallsworth

INGREDIENTS (serves 1) • An egg • Dashi (soup stock), 200ml • Dark soy sauce, 50ml • Mirin, 50ml • Sake, 50ml • Kombu sticks, handful, broken • Spinach, 2 handfuls • Butter, knob • Garlic, 1 clove, sliced • Spring onion, 3 stalks, chopped • Fresh ginger, 1 tbsp, grated

The Japanese are masters of everything from video games to martial arts. It’s not surprising, then, that their hot take on how to prepare your breakfast egg is worth investigating. The thinking goes that slow cooking releases huge amounts of peptides, ready to stamp out your appetite like a certain fictional creature stomping through Tokyo. Give your eggs an hour in their shells in a pan of 63ºC water.

Like a ninja (sort of), the lowkilojoule soup is a master of surprise, tricking your body into feeling fuller for longer. The antioxidant-rich soy sauce (10 times as potent as red wine) will also keep your heart in shape for that next bout of running up walls. Simmer the dashi, soy sauce, mirin, sake and kombu on a low heat to prepare the mixture.

To crank up your metabolism and slice through extra fat, sauté your spinach in seasoned butter along with everyone’s favourite thermogenic kilojoule-burner, sliced garlic. Arrange the spinach and de-shelled egg in a bowl, then bring the dish together in beautiful yin/yang harmony by pouring in the steaming sauce. Add sliced spring onions and grated ginger for a sophisticated (and kilojoule-crunching) start to the day.

0

Percentage of carbs and sugars per egg

FLAME FAT INTO OBLIVION Set your eggs alight with this fiery Malaysian dish

Sambal Telur By Neil Rankin

INGREDIENTS (serves 3-4) • Eggs, 5 • Plain flour, 2 tbsp • Fresh white breadcrumbs, 100g CHILLI SAUCE • Red chillies, 4, chopped (deseed for less heat) • Shrimp paste, 1½ tbsp • Coriander, bunch • Shallots, 250g, peeled and sliced • Red capsicum, 1 DRESSING • Tahini paste, 1 tbsp • Lime, 1, juiced

0.6

micro

gram Q uan t s it y vitamin of fat-burnin g B12 per egg

Set up your fatburning production line by hard-boiling then peeling four eggs. Beat the final (raw) egg in a bowl, then roll each of the cooked eggs in the flour, runny egg and breadcrumbs in turn. If you’re doing it right, you should already have a sweat on. The spicy sauce is where the fatscorching benefits lie, with the capsaicin in the chillies not only boosting your metabolism but also suppressing your appetite for dessert (yes, even Ben & Jerry’s). The zinc in the shrimp paste is also bad for the

coffers of premium ice-cream manufacturers, packed as it is with the satiety-promoting hormone leptin. Meanwhile, tahini (made from ground sesame seeds) is rich in thiamine, which promotes the production of hydrochloric acid in the stomach, helping metabolise food into energy. Blend the sauce ingredients together, then simmer for 20 minutes, stirring occasionally. (If you’re really looking to torch fat, now’s the time for a push-up/squat superset.) When the sauce is looking good, whisk together the dressing and set it aside.

Now’s the bit you’ve been waiting for. Heat a tablespoon of groundnut oil until hot, then fry the eggs until golden (roughly 1-2 minutes). Your eggs will retain less groundnut oil than when using other oils, but use kitchen paper to absorb any excess. Once cooled, rest your eggs on the chilli sauce base, drizzle over the dressing and a sprinkling of chopped coriander, place a large glass of milk on standby, and serve.

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WEIGHT LOSS


HANDLES Sucking in your s to button those o tomach You need to act nld jeans? bulging waist put ow: a high risk of heart s you at and type 2 diabet attack extreme measurees. But necessary. Here as aren’t new ways to reve re 36 spread so simple rse the won’t even feel th you e pinch > BY MARK SANS OM I L L U S T R AT I O N

S BY LUKE LUC AS

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B

THE TREES

05

Eat gree vegeta s for breakfast melette, not cereal to ing). They contain a phytochemical called IC3, which will ramp up production of Pennsylvania State University fat-burning researchers found that in dieters doing testosterone before no exercise, aerobic exercise only or your morning workout. aerobic exercise and weight training, all lost around 9.5 kilograms in total weight. But the lifters shed 2.7kg more fat than those who didn’t pump iron.

CHOOSE WEIGHT

02

SWITCH OFF

It’s Tuesday night. You’re late home. And the noise of the TV while you eat dinner drowns out your stomach’s “stop bloody eating” messages, causing you to gobble down around an extra 1250 kilojoules, according to the University of Massachusetts. Game of Thrones can wait.

03 FRY FAT IN BED Double your bedtime action with a shake containing 40 grams of casein before lights out. A study by Maastricht University found this will boost your metabolic rate overnight and your satiety levels will be 33 per cent higher across the following day.

04 CARB YOUR ENTHUSIASM

The old doctrine is wrong: carbs at night can be a good thing. A Hebrew University of Jerusalem study showed that while on a restricted diet of 6300kJ, those who ate carbs in the evening lost 27 per cent more fat than those who ate them at lunch.

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06 HUNT IN PACKS She’s right. It is your mates’ fault: “Individuals with similar body-fat levels form groups, and social forces drive them to obesity,” report psychologists at the University of Colorado. You don’t have to be a hermit – just partner up with people who have similar fitness goals.

FAT-LOSS FACTORS

PSYCH Think yourself slim

07 TURN PRO

EXERCISE Blast fat, add muscle

Yakult will do more than pump you full of benevolent bacteria, says food scientist Dr Peter Jones, of the University of Manitoba. “Probiotics interfere with kilojoule absorption, so there are fewer to pack on as abdominal fat.” Take them for six weeks to shed four per cent body fat, reports a study in the Journal of Functional Foods.

NUTRITION Eat away the inches

GET ON YOUR BIKE Make cycling your go-to cardio for chasing down visceral fat (the nasty stuff around your organs). A study published in the Journal of Physiology showed that cycling for at least 32 kilometres a week led to a seven per cent drop in visceral fat and a seven per cent overall drop in fat around the waist after eight months.

09 BIG YELLOW PILL

Vitamin D can help you lose lard all over, but it’s particularly helpful for that replica Goodyear sitting on your belt. The University of Minnesota found that D triggers weight loss by regulating fat cells. A few minutes of fat-melting rays will do the job year round in northern states and in summer further south. In winter in the southern states, you’ll need 2-3 hours a week.

10

SLOG DAYS ARE OVER LIFESTYLE Changes you won’t even notice

Steady-state cardio does little in the fight against stubborn midriff fat. Swap long runs for sprint sessions to shed your belly faster, say University of New South Wales researchers.


WEIGHT LOSS

14 SIDE ORDERS

11 TART DRESSING

Take your condiments sour and stop the 3pm vending-machine dash. Adding vinegar or lemon juice to food slows the rate of digestion. “It means you’ll be fuller for longer, while blunting the insulin spikes that make you snack,” says nutritionist Liz Harding.

A love-handle-free waist means building your obliques, says Jorge Cruise, author of 8 Minutes In The Morning To A Flat Belly. He recommends the leg roll. Do 10 reps, rest for one minute and repeat three times.

12

SNOOZE TO LOSE Lack of sleep leads to more than bleary-eyed comfort eating. University of Chicago researchers found it blocks fat cells’ ability to react to insulin, making you more prone to blubber storage. Try eating foods rich in vitamin B6, such as tuna, chicken or turkey: it increases your production of sleep hormones.

16

THREE-PRONGED ATTACK Divide gym sessions into these components for the most effective belly-fat burn, says PT Craig Ballantyne.

17 BLOOD LUST

Let them eat steak: a McMaster University study found men doing a highintensity exercise program on a restrictedkilojoule, highprotein diet lost nearly 5kg of fat, compared with 3.5kg for those in the low-protein group.

50% | Highresistance supersets to boost your metabolism

20% | Interval training to burn belly fat

30% | Body-weight circuit training to warm up

18 SLOWLY DOES IT A key molecule in fighting infection also attacks belly fat. Interleukin-6 speeds up your metabolism and the best way to trick your body into pumping it out is to perform a slower eccentric (downward) phase of moves. It amps up the strain, which triggers the release of the molecule to reduce systemic inflammation and incinerate your spare tyre.

A/ Start by lying on your back with your arms out to your sides. Prop a stability ball between your ankles and lift your legs towards the ceiling.

13

30-SECOND FIX If Pilates is good enough for The Rock, it’s good enough for you. Suck in your gut as if you were buttoning a tight pair of jeans, then hold for 30 seconds. Repeat five times and you’ll see the difference within two weeks, says Professor Michele Olson, of Auburn University.

B/ Keeping both shoulders on the floor, exhale and lower your legs to the right. Inhale to return, then lower your legs to the left.

15

STUB IT OUT If you smoke, you’re significantly more likely to store fat in your abdomen, report researchers at Utsunomiya University in Japan.

DON’T DISCOUNT GRAINS Get one up on the Dukan diet lot. Eating low-GI grains raises your resting metabolism in the same way protein-only diets do, but without the associated increase in heart-disease risk. >

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WEIGHT LOSS

20

RUN THE NUMBERS Remember those simultaneous equations at school? Here’s an easy one: for every 45 minutes you spend at your desk or watching TV, spend 15 on your feet. A Mayo Clinic study found obese people sat for 164 minutes longer per day than lean participants. A few quick trips around the block could burn an extra couple of thousand kilojoules a day.

21 FAT-SLASHING INTERVALS 1/ Row for 60 seconds, noting the distance on the machine. 2/ Row slowly for 60 seconds. Then row for 55 seconds and try to match or better your distance from the first time. 3/ Rest for 55 seconds, then repeat, reducing the time to 50 seconds. Continue until you can’t beat your original distance, or you collapse.

22 SPOIL A GOOD WALK

Hit the fairways. If your waist is over 36 inches (91 centimetres), you’re spending too much time indoors. “The lifestyle shift needs to happen first, and there’s no better way than walking round a golf course,” says PT Adam Bates. Time outside also lowers cortisol levels, the stress hormone linked to belly fat. 104

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23

MIND THE MUNCHIES Put the popcorn down, or at least move it to the other side of the sofa. The University of Southern California found that people who were asked to eat snacks with their nondominant hand while watching TV ate 30 per cent less.

24 BE CALCIUM RICH

Here’s another win for the pro-dairy camp: calcium deficiency triggers your body to release calcitriol, the hormone that causes you to store blubber. Eat a small pot of low-fat plain yoghurt every day.

WEIGH IN ON YOUR HORMONES Low testosterone levels are a key factor in storing fat around your love handles. According to PT Joe Isaacs, the most effective ways to boost them (legally) are to: A/ Train with big moves using heavy weights at high intensity. Squats followed by deadlifts is the ideal combo.

B/ Treat yourself to cholesterol-rich food such as eggs, beef and cheese at least three times a week.

C/ Train with volume. Aim for 10 sets of five reps to release maximum testosterone. A total of 30-50 reps per exercise.

26 MORNING GLORY

28 DON’T MAKE IT KINGSIZE

Wake up, work out, have breakfast – that’s the most effective AM routine to strip fat from your middle, says a Northumbria University study. Exercising in a fasted state burns 20 per cent more fat.

Dogma dictates you mustn’t skip it, but that’s not your cue to supersize your first meal of the day. In a study presented to the European Congress on Obesity, participants who cut kilojoules at breakfast didn’t compensate by eating more later on or report feeling any hungrier. It’s as good a reason as any to get the hard work out of the way early.

27 PLAY BLINDMAN’S BLUFF Close your eyes on the crosstrainer. “Balancing trims fat by forcing you to use your midriff,” says PT Matt Roberts.


31 THIRTY DAYS, ONE MOVE, ONE INCH LOST

29 QUIT YOUR

Dr Alexander Koch, of the Health & Exercise Sciences faculty at Truman State University, has found the most effective move to explode your love handles – the landmine twist:

DRINKING HABIT

That orange juice you’ve been told is the perfect start to the day is not as innocent as you think. Georgia Health Sciences University found those who consumed the most fructose (juice is full of it) had about 20 per cent more visceral lard than those who drank the least. Avoid having more than three glasses of OJ a week. Don’t worry about whole fruits though; they contain the fibre needed for a steady release of energy.

30 LIQUIDATE KILOJOULES

It’s not just OJ that’s dangerous. Start tallying up those liquid kilojoules and you’ll be surprised how much you can cut with simple swaps. MH will take a long black, thanks.

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A | Take an Olympic bar, put a towel over one end and wedge it in the corner of the room. Hold the bar at a 45º angle to the floor.

B | Push the bar diagonally down to one side, pivoting with the opposite foot. Do 3-5 sets of -20 reps on ea side, with 30 co s’ rest in-betwe n n.

TURN THE LIGHTS DOWN LOW That dimmer switch in your living room is good for more than the odd Netflix and chill session. A Cornell University study found that by pairing low lighting with slow music, you consume 18 per cent less and average 710 fewer kilojoules per week. And no, it’s not just because you can’t see your plate.

33 THE BIGGER YOU ARE, THE FASTER IT FALLS

If you fall into the “thick-set” category (and not just packing an over-size gut), more weight sessions are just what you need to shift midriff fat. A Preventive Medicine study found that bigger-built men showed rapid fat loss with a 12-week program. The “lift big or go home” mantra has never made more sense.

34 WEIGHT WATCH The amount of food you consume drops by a third if you sit in front of a mirror while you eat. It’s particularly effective at stopping you eating high-kilojoule foods destined for your middle, such as cheese or potato chips, according to Iowa State University. You’re essentially shaming yourself into shape.

35

SNACK ON . . . . . . gherkins. They have just 20 kilojoules apiece and their acetic acid accelerates fat burning.

BEER SOY TEA

585

TOMATO JUICE

I

335

TEA, NO SUGAR DRINKS COFFEE, BLACK

83 0-28

36 GO TO PUB MORE OFTEN Don’t misund rstand us: the beer belly is so-called for a reason. ohol is the worst architect of love handles – slow your metabolism and adding empty kilojoules. all booze kilojoules are created equal: a study in the nal of Nutrition found that men who drink infrequently ut heavily store more fat around their middles than those who drink the same amount in smaller doses. You won’t miss the hangovers or the paunch. OCTOBER 2016 105


Settling down with a wife and kids is what you’re supposed to do, right? But not all blokes play by the rules. Not all “grow up”. Our writer explores what the grass really looks like on the other side of that white picket fence

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WHEN DO YOU CALL IT A NIGHT? BY M AT T C L E A R Y I L L U S T R AT I O N S BY T H O M A S K U R I AT KO / T H E I L L U S T R AT I O N R O O M

OCTOBER 2016 107


They call it “The Resort” and it’s a two-storey, four-bedroom joint with a swimming pool. There’s a deck with a four-burner barbecue, a dartboard, a ping-pong table and DVDs of every action movie ever made. There’s a full-size beer fridge and a wall-size wine rack. There are big-screen TVs with sport on 24/7. They’ve rigged up one TV so you can watch it from a blow-up seat in the pool. And it’s where three of my mates – single, self-employed, sneaking past 40 – live like Peter Pan on the piss. There’s a nine-hole golf course up the road where they tool about in carts. Mid-week they play tennis, a dozen blokes, a couple of Eskies. Then they head back to The Resort to play darts and drink rum. They call it “Big Wednesday”. And it’s just what they do, you know, on Wednesdays. They work for themselves and keep their own hours. And without partners, kids, mortgages, school fees, health insurance and repayments on late-model family wagons, they have few commitments outside rent and whose shout it is. They can largely do whatever they want, whenever they want to do it. Not that I crave that life, mind. I’m not much on darts, the golf course is a shit-hole and re-heated pizza is no sort of breakfast. And men like myself are healthier and happier having a family and all that goes with it – studies (many published in this very magazine) confirm it. But for a mortgage-belt husband and father of three young boys, it’s a lifestyle I do covet vicariously. Because regardless of whether you agree with their lifestyle choices, they are choices. And what they’ve effectively chosen is to opt out. They’re off the grid. They’ve basically spurned the relationship compact of our times. That being: find someone you enjoy hanging out with, and do it forever. And women have spurned them back. And, even as streaks of grey crop up in their hair and character lines distinguish their faces, they appear to be largely cool with that. Of course, there would be lonely evenings staring into a schooner or spooning a pillow. But for mine there’s something . . . I dunno, not “liberating” about it. But something. It speaks to some primal part of me that knows it’s not for me and would be rubbish but craves it all the same. It’s like that scene in Shrek Forever After where Rumpelstiltskin tricks the bored, domesticated ogre into enjoying a day out pillaging. You know, being an ogre. For a day, anyway. Now, I have a beautiful wife, five-year-old twin boys and a little fella who’s nearly four. To say my family is the best thing in my life would be trite. It wouldn’t even begin to explain the whole-bodied love I have for these people. They’re a part of me. Any father would tell you 108

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the same – they are your life. You’d die for your family. Plus they’re cracking good fun. Watch your boy tuck the ball under his arm and run away to the try-line laughing his head off – that could be the coolest, most fun thing in a man’s life. Plus Shrek Forever After and all of that Disney and Pixar fare is wildly entertaining. Mostly, being a dad is fun and cool. But there are hard yards. This year we finished five years of nappies. Five years! We can only read about the latest restaurants and bars. We don’t have mortgage pressure per se, but we both have to work. I love this woman to death and until death does us part, and all that. But our partnership can be just that – an exercise in logistics. And here’s something they don’t tell you in Wacko! Yippee! You’re Going To Be A Dad!: it can be shit-boring. Because the Cartoon Network sucks. Swimming lessons suck. Play parks? They all suck. Getting the wiggling little critters in and out of the bloody car – belt up, un-belt, repeat. I’ve done my back twice. Cooking and cleaning up bloody pasta, every freakin’ day, Jesus! It’s domestic servitude. It’s indentured labour. It’s a pain in the arse. And occasionally, as Freddie Mercury sang and Shrek would concur, I want to break free. I want to spend a week playing golf in Queenstown. I want to drink a capriosca on Ipanema Beach. And I want to get loose with a bunch of drongo mates. Not all the time. But sometimes? For sure. Sometimes I want to release the inner ogre. And thus, when one of the boys held his birthday party at The Resort, I thought, Okay,

time to tie one on. One night in Bangkok, baby, a night of largesse, looseness and borderline debauchery. We would live large. Hoo-ha! And thus I arrived at 8pm to find upwards of 70 men and maybe five women, the birthday boy’s mum and sisters included. They’d come from everywhere, these men – school mates, work mates, blokes from footy. A mate hugged me and told me how good his ecstasy high was. Downstairs was a smoky room full of blokes and bongs, partying like they had at university. It was a buck’s night. A sausage fest. It was like that movie Old School except everyone was Frank the Tank. “Want some acid?” asked a mate, and I laughed: “No. Hell, no.” And I thought, Acid? I mean . . . really? Really? I couldn’t think of anything worse. There was a time I’d have eaten it up. But now? Please. Jesus. Not to say I didn’t have a fine time. My mates are cracking good blokes. Hale and hearty, and exceedingly good fun. Great tales, great laughs. They’re genuine people, there’s no shit in them. And I had a top time catching up and drinking beer and having a yarn, and just being that sort of man again, the one without care. But by midnight I was gone. In the cab home I came up with this column, thinking of a Carrie Bradshaw-style thing with a headline like, Freedom: Is It Vastly Overrated? Because what I’d mostly done with “freedom” was largely self-destructive. There was plenty of fun, for sure. I saw Manchester United play Arsenal at Wembley. I had sex on a train in Prague. I once drove a full lap of Australia playing golf every day. But you

Here’s something th Wacko! Yippee! You’re Going To Be A Dad!: it can be shit-boring know that Paul Kelly song I’ve Done All The Dumb Things? I’ve done things Paul Kelly wouldn’t have even conceived. I’ve ruptured friendships. I’ve laid down with dogs and picked up fleas. And I’ve lived large and loose. And I did it for 20 bloody years. And thus Sunday mornings you can find me digging deep into the toilet with one of those winding toilet-clearing things, fossicking about for whatever plastic Star Wars character has backed up the bastard thing again. And it’s there, chock-a-block up the S-bend, that I might pine for golf trips and for Prague, and for a time when I did whatever the hell I wanted. But as my mates partied into Sunday and fuelled hangovers that would last a week, I chose to tool about on the beach with the family. I chose to make sandcastles, splash about between the flags and have fish and chips for lunch. That afternoon I chose to sit on the couch with a stubby of pale ale and watch footy. And for dinner I chose to carve the lamb roast and crack dad jokes with the kids. I chose home. Resorts are for holidays.

Settle Down or Run Wild (Quite Possibly Naked)? When it comes to plotting your path in life, there’s no right or wrong way. If you think the grass is greener then it’s probably AstroTurf. “These days you can have lots of sex without commitment, you don’t have to get married or have children,” says relationships psychologist John Aiken. What’s not to like? “There are aspects of it that are very appealing,” admits Aiken. “For a weekend or a holiday it can definitely help you reconnect with your male side.” The downside, he says, is that “you have no real connection or commitment to anything. It can also get very lonely.” Here are a few ways to make it more meaningful.

WORK ON MORE THAN JUST YOUR HANDICAP

DON’T BE A DATING– APP DOUCHE

ENSURE ROUTINES DON’T BECOME A RUT

SEE BEYOND THE HASSLE

Sure, having no leash leaves you free to hone your short game or lose Sundays recovering from the effects of various toxins. Fun for a while, but behaviour most guys “start to modify once they move into their thirties”, reckons Aiken. If you’re footloose and free, put some checks and balances in place so that your life isn’t consumed by excess (try an app like Wise Drinking). And be sure to make the most of all that freedom. If you don’t have kids, there’s no excuse not to write that novel or climb Kilimanjaro.

Play the field at your fingertips with a little bit of finesse. If you’re happy to swipe and swerve, be upfront about it, Aiken advises. “Explain you’re not in it for a relationship; you love the life you lead.” All coupled-up and envious of your mate’s bachelor lifestyle? Console yourself with the knowledge that most night’s he’s alone on the couch with Pornhub and empty takeaway boxes.

Monday’s trivia, Tuesday’s tacos, Wednesday’s the trots, Thursday through Sunday is footy or golf. “These guys set their life on a schedule designed to satisfy their desires,” says Aiken. “They don’t like to relinquish control or deviate from their routine.” It can be a pattern to subdue anxiety, he warns. Just because you don’t have immediate responsibilities to anyone else isn’t an excuse to be a self-absorbed prick. Make time to hang out with your niece, grandma or elderly neighbour.

Your mate with a newborn is a walking zombie? His missus is always on at him about the bins? “Some guys see the amount of effort that goes into a relationship, especially when kids are involved,” says Aiken. “It can reaffirm that the life they’re living is a lot easier.” It is worth noting that there are a few reported benefits to family life too. If your love life is like an aimless channel-flicking search for stimulation, keep in mind that it can also be very rewarding to sit through a slow-burning, six-series box-set.

OCTOBER 2016 109


IN 2012, CURTIS MCGRATH WAS PATROLLING A POLICE CHECKPOINT IN AFGHANISTAN WHEN HE TROD ON AN IMPROVISED EXPLOSIVE DEVICE

FORTUNE FAVO

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MIND

WHAT THE PARALYMPIC KAYAKER HAS ACHIEVED WITH HIS BODY SINCE THEN WILL IMPRESS YOU. WHAT HE’S DONE WITH HIS MIND COULD CHANGE YOUR LIFE

BY AARON SCOTT PHOTOGRAPHY BY DANIEL LINNET AND MAC PITCHER

URS THE BR AVE Before he digs his paddle into the warm water of Rio’s Rodrigo de Freitas Lagoon at this month’s Paralympics, kayaker Curtis McGrath will reach down and touch a thin metal band wrapped around his right wrist. Engraved on the band are nine names – the names of nine Australian and New Zealand combat engineers killed in Afghanistan. McGrath touches the band now, manoeuvering it up his arm to reveal a pinsharp tan line. “It never leaves my wrist,” he explains. “Some guys don’t like wearing them, others do. It’s something I look at before each race and think: These guys didn’t have a second chance, but I do. It’s a reminder that I’m lucky; a reminder to look at the haves rather than the have-nots.” Read those words again. Think about them. Because it’s not often you’ll hear a man who’s had both legs blown off say he feels “lucky”.

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and will paddle in the green and gold at this month’s Paralympics, McGrath’s flattened vowels betray a childhood spent in New Zealand. He was born in Dunedin but moved throughout the South Island. When he was 10, the family moved to Western Australia’s wheat belt. When he was 14, they headed back to Queenstown. After he finished school, they travelled back east across the Tasman, this time settling in Brisbane. It was a childhood devoted to sport: rugby and snowboarding in winter, cricket and slalom kayaking in summer. But after finishing school, McGrath found himself adrift. He had no interest in university. And his marks weren’t good enough to pursue his dream of becoming a fighter pilot. So in 2006, he enlisted as a combat engineer in the Australian Army. Based in Darwin, he was deployed to Malaysia, East Timor and Indonesia before a stint spent in central Australia building houses and roads for Aboriginal communities. It was honest work, but after five years as an engineer he began to sniff around for new opportunities in the military. It was then that he got a call from his sergeant, offering him a deployment to Afghanistan. He accepted on the spot. “I equate it to a rugby player who trains five days a week but doesn’t play a single game in five years,” he says. “Combat situations are what we’re trained for. So yeah, I jumped at it.” His chief memories of those first few months in Afghanistan are of long, hot, dusty days. His nerves were on edge, his stress needle constantly flickering in the red zone. To relax, he would pummel himself in the on-base gym. It was an oppressive existence leavened only by the presence of his comrades. “When you go to Afghanistan, that bond with your mates is the closest thing you’ve got to a family – if not more so,” he says. “You live in each other’s pockets; you have the same problems, you have the same activities, you pass around the same hard drives. You’re all doing exactly the same things; you get incredibly close to 112

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“I’vehadamazi opp pp tunitiesin e last ree-and-ahalf earstodo thin sthatnoone else knowhashad”

Four years after losing his legs to an IED in Afghanistan, Curtis McGrath will go for gold in the Rio Paralympics.

everyone else there. And that bond never leaves you.” So the months passed – until he trod on an IED, an improvised explosive device.

It was late August, 2012. The blazing height of Afghanistan’s summer. McGrath’s unit had been tasked with clearing an unoccupied police checkpoint in a mountainous corner of Uruzgan Province. The post had been empty for two months – sufficient time for the Taliban to sow the roads with explosives and litter the ground with metal to confound the detectors. For five days straight, 14 hours a day, the unit scoured the ground for IEDs. It was slow, deliberate work that stretched McGrath’s nerves tight as piano wire. On the fifth day, as the unit prepared to explode a large boulder blocking one of the roads, he wandered off and slumped down on a rock. “What are you doing?” called a mate. “Get up, you idiot!” “I’m tired!” McGrath called back. But he climbed to his feet, grabbed his rifle in his right hand, his detector in his left, and started walking back to his unit. He leans forward on his chair, his voice measured, as he describes what happened next: “Suddenly I was on my back, looking up at the sky. It was dark. There was dust and rocks falling, but it was very, very quiet. I got up on my elbows, looked down, and that’s when I realised I’d stepped on an IED. My legs were gone, completely gone. Just shredded bits of flesh at the end of what I had left. I immediately grabbed my right leg and realised that the hamstring was gone. My fingers were touching my femur. I looked at my left and saw it was squirting blood. I remembered I had a tourniquet on me, so I ripped it open. But because I’d lost my legs, I’d lost my balance, so every time I went to get off my elbows and lift my leg up, I’d just fall over backwards.” Within seconds, his unit had clustered around him. As the unofficial medico for the team, McGrath had to direct them: tourniquets, bandages, morphine. And the pain? He shakes his head: “When a bee stings your finger, your finger’s sore. When you lose limbs like that,

your whole body’s sore. My ear lobes were sore; everything was in pain. Think of a full-body bee-sting pain that just keeps coming, over and over and over again. It was excruciating.” Finally, the men loaded him on to a stretcher and carted him across 500 metres of rocky terrain to a flat swatch of land where a chopper could land. Even through the blinding pain, McGrath can clearly remember the banter as he lay in the stretcher. “You guys’ll see me in the Paralympics,” he told his carriers. “But it won’t be in the green and gold – it’ll be in the black and white.” “Fuck off . . . ” came the gruff reply. “Yeah, or we’ll drop you here . . . ” “And you can walk to the chopper yourself. ” McGrath smiles broadly as he recalls that conversation. It is, he admits now, a moment he cherishes. “Bad, ugly, despicable – these are the moments you learn from,” he explains. “You have to take that away and use it to achieve and improve and strive.” He pauses to gather his thoughts. “The way I see it now, my life’s pretty good. Some people might think otherwise, but I’ve had amazing opportunities in the last three-and-a-half years to do things and meet people that no one else I know has had. Life’s all about what you make of a situation moving forward.”

McGrath was flown to Bagram Airbase where his left leg was amputated below the knee, his right leg above the knee. Then there were the other injuries: a shattered left wrist, a scorched left hand, a perforated eardrum. From Bagram he was flown to a US military hospital in Germany. He spent eight days there, going under the surgeon’s knife every 36 hours. It was during these days that the enormity of what had happened began to settle on him. But his chief memories are not of his own pain, rather the suffering he saw around him. “I vividly remember this one guy who came in,” he says. “He’d been severely burned all over his face and arms. Every morning, at 7am on the dot, the doctors would have to debride his burns, peel the scabs off. He had it tough. Really tough. And I remember looking at him and thinking: Well, maybe I don’t have it so bad.”

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From Germany, he was flown to the Royal Brisbane Hospital. It was here that he reached his lowest ebb. Bedridden, the nurses had to wipe his arse and cut his food up for him. For a man who had prided himself on his physicality, the fury of helplessness bit deep. He survived by chasing a goal: when his unit arrived home from Afghanistan on November 28, he promised himself he would walk out to meet them on prosthetic legs. It was a crazy ambition. To be walking a bare three months after having his legs blown off? Madness. But with the goal fixed in his mind, he worked towards it with a will. Physiotherapy sessions that started at five minutes a day soon stretched to four, five, six hours. His healing process shifted into overdrive. “I wanted to make it as though nothing had happened,” he says. “I desperately wanted to be up and walking, wearing my uniform.” McGrath contends that it was the singleminded pursuit of this goal, paired with the support of his family and girlfriend, that staved off the mental demons that haunt so many veterans. In his estimation, the constant activity left no time for post-traumatic stress to sink its claws in. He shrugs: “You’ve got to be busy achieving things. You’ve got to think, shit, my life’s pretty full, rather than giving yourself the time to dwell on what you don’t have.” Three days before his unit was due home, McGrath was fitted with his new prosthetic legs. On November 28, kitted in his fatigues and slouch hat, he walked out to the chopper to meet his returning mates. It was at that moment, he says, that his new life began.

The realisation struck midway through the thousand-kilometre paddle from Sydney to Brisbane. Organised by veterans’ support group Mates4Mates, the paddle aimed to give injured vets a project to immerse themselves in. And so, as McGrath inched up the coast, he realised that, although he was the most disabled person on the water, he was still just as “able” as everyone else. They were all in the same boats, wielding the same paddles, moving at the same pace. Back in Brisbane, he began to research Paralympic paddling. There was no slalom kayaking – the sport he’d loved as a teenager – but there was the outrigger canoe. He phoned Andrea King, the coach of Australia’s Paracanoe team. She told him to come down to the team’s Gold Coast base. In December 2013, he moved south. His aptitude for the sport was astonishing. He won a state title, then an Oceania title. The prospect of the Paralympics hardened in his mind. He won at Nationals and got selected for the 2014 World Championships in Moscow, 114

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rat givingyourself g gy thetimetodwell onwhatyou y don’thave” where he won by a boat length. In two years he’d gone from a man lying bleeding in the Uruzgan dust to world championship gold. He smiles bashfully: “Yeah, I was pretty chuffed. It was all new; I was breaking ice the whole time.” The fairytale rise, however, came crashing down not long after those World Championships, when it was announced that the outrigger canoe was to be cut from the 2016 Paralympic schedule. McGrath shakes his head at the memory: “I was devastated. It was a real kick in the guts. The next day at training I remember I just wanted to smash everything, snap my paddle . . . ” He grins: “It was a bit of a tantrum. But then I realised I had exactly two-and-a-half weeks for the 2015 World Championship qualifiers. So I just turned around, went in a different direction, and started focusing on the kayak.” The simplicity of this statement belies the difficulty of what McGrath was attempting. The outrigger canoe and the sprint kayak are entirely different b beasts. Th The canoe iis stable, i l diff bl the kayak tippy; the canoe employs a singlebladed paddle, the kayak a double-blader;

the slowness of the canoe makes it forgiving of mistakes, the speed of the kayak means a botched first stroke can end your race. But again, McGrath pursued his goal with a will. In two-and-a-half weeks he morphed from a canoeist into a sprint kayaker. He qualified for the worlds in Milan and tore through the heats before claiming the silver medal. Now it’s on to Rio, where he’s at short odds for the gold. McGrath shrugs, his story told. But before he goes, I have one more question. This sparkling positivity that underscores everything he does – where does it spring from? He cracks the faintest of smiles: “I go back to what I said on that stretcher in Afghanistan. I said I’d make it to the Paralympics, so I was determined to go and do it . . . ” The fingers of his left hand brush the band on his right wrist as he searches for words. “I don’t have slogans on my wall; I don’t read the same passage of a book every morning. I just get up and get on with things. I’ve got a place to be and things to do. That’s it really. You’ve got to life.” Y ’ just j t gett up and d gett on with i h lif ” Curtis McGrath is a Swisse ambassador


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122 ADD 3KG OF MUSCLE IN JUST SIX WEEKS 128 EXPERT ADVICE ON TRAINING SMARTER 130 RUN 10 KAYS IN UNDER 40 MINUTES

Because fit is the new rich

RISE OF THE BEAST

CROSSFIT CHAMPION ROB FORTE WASNâ&#x20AC;&#x2122;T ALWAYS THE WEAPON HE IS NOW. DRAW ON THESE TURNING POINTS IN HIS PURSUIT OF SUPREME ATHLETICISM TO HASTEN YOUR TRANSFORMATION INTO YOUR ULTIMATE SELF > BY

DANIEL WILLIAMS

PHOTOGR APHY BY

L ACHL AN MOORE

OCTOBER 2016 119


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EVOLVE AND CONQUER AUSTRALIA’S NO.1 CROSSFIT ATHLETE, ROB FORTE, GUIDES YOUR ADAPTATION FROM HALF-DECENT TRAINER TO FEARSOME PHYSICAL FORCE

AN EASY MISTAKE TO MAKE when you see a guy at the top of his game is to assume his success came easily – that his progress followed a continuous upward trajectory. It’s rarely so. Scratch that. It’s never so. Closing on 30, Australia’s best CrossFit athlete, Rob Forte, is a work in progress. His fitness story, rather than a victory march, is a series of stages, each of which prepared him to be a better athlete. Try seeing your progress the same way. And then start looking forward to the best years of your life.

2003-09 TRAINING LIKE ARNIE

Forte took up weights at 17 alongside schoolmates. They wanted to get stronger for footy, while he was into motocross so less in need of bulk. But what boy – what male – doesn’t like adding muscle? He got hold of Arnold Schwarzenegger’s The New Encyclopedia of Modern Bodybuilding and let it guide him, though he did a lot more benching (hard but fun) than deadlifting (plain hard). “Bodybuilding training is a good place to start, but it’s not the be-all and end-all,” says Forte, who found he derived more satisfaction from circuit-style workouts and punishing runs. He wanted to be fitter, to 120

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AT A GLANC E

NA ME

Rob Fo r te

AG E

29

SP OR T

CrossF it

LI VE S

M el bo ur ne

DA Y JO B

Crossf it he ad trai ner (F ra nk ston )

HE IG HT

17 4c m

WE IG HT

89 kg

run further and faster, and to have data that showed he was improving. “Sure, you get data with bodybuilding in terms of the size of your biceps, but that wasn’t something that motivated me to keep training.” The question is, what motivates you?

2009 CROSSING OVER

While watching The Biggest Loser, Forte and his dad wondered whether Commando Steve Willis was really a commando or pretending for the show. A minute’s research revealed the ex soldier was an early adopter of CrossFit. Soon after, Forte’s dad saw a guy wearing a CrossFit T-shirt and asked him if there was a box nearby. There was. Before long, father

and son were training there – and liking it so much that both invested in Melbourne boxes – Forte’s in Frankston, his dad’s 30 kilometres away in Dromana. Forte believes adopting the key principles of CrossFit – targeting all aspects of fitness; favouring functional, compound exercises over foo-foo isolation moves; sprinting rather than jogging – have been the making of him, and would do wonders for most guys. He has, nonetheless, drawn on bodybuilding staples to improve at CrossFit, in which the snatch and clean and jerk are the centrepieces. “If you just keep snatching and snatching, your improvement is going to peter out,” says Forte. The answer: squatting,


10/16

INCREASING YOUR SQUAT WILL INCREASE YOUR SNATCH, YOUR CLEAN, YOUR JERK . . . IT’LL INCREASE EVERYTHING

Forte suggests you learn from his workout blunders, though to be fair to him, these were made as a teenager while winging it with buddies. “Our training was mostly upper body, and if I did deadlifts it was with a very light weight,” he recalls. “I didn’t understand that when deadlifting you can move serious weight.” He gets it now: he’s built up to a 233kg one-rep max. Get deadlifts into your program, he urges. As well as making you stronger, they’ll reveal any mobility issues you may have. “Say your lower back pulls up sore every time you deadlift,” says Forte. “Well, most likely your hamstrings and glutes aren’t activating. They’re not doing what they should do, and that carries over to everyday life. It’s a wake-up to call to iron out those weaknesses instead of ignoring them.”

2013-PRESENT KNUCKLING DOWN

MAKE YOURSELF AN IMPREGNABLE FORTE

STAGE 1

SQUATS

(6 sets of 4 reps) Stand with your feet hip-width apart, the barbell resting on your upper back, your weight on your heels. Lock your core and push your bum back as though you’re sitting down, descending until your thighs are parallel to the floor. Drive up to the starting position.

STAGE II

STAGE III

POWER CLEAN INTO FRONT SQUAT

400M RUN / MILITARYPRESS SUPERSET

Perform a deadlift, then instead of pausing, forcefully extend your hips and use a shrugging motion to bring the bar up under your chin, sinking into a partial squat as you do. Now drive back to upright.

For the press, push a barbell from under your chin to above your head until your arms are fully extended. When your set’s done, drop the bar – and bolt.

(1 of each, then 2-2, 3-3, 4-4 up to 10-10)

going ever heavier as you get stronger. “Increasing your squat will increase your snatch, your clean, your jerk . . . it’ll increase everything,” promises Forte.

2010 TAPPING PALEO POWER

Forte accepted a caveman-diet challenge six years ago, thinking it would be over in a flash. “I’ve been eating that way ever since,” he says. “All my main meals are meat and veg.” He used to tuck into grains and thought wraps and subs were healthy enough. But looking back he was tolerating frequent headaches and bouts of bloating – ailments he doesn’t experience anymore on a diet sans grains, dairy and legumes. “I haven’t

(Run and 18 presses, then run/15, run/12, run/9 down to run/0)

been to the doctor in six years,” he says. And his energy levels for training? Never better. “My advice would be to try it, to be strict for at least four weeks, and if by the end you’re feeling the benefits, great. You’ll probably want to keep going.”

2010-2012 NAILING THE DEADLIFT

Forte has long excelled at any CrossFit exercise that tests endurance. But it’s the old story: you’re only as strong as your weakest link, and for Forte, that’s been strength. “That’s because I didn’t really do deadlifts before CrossFit,” he explains. “Strength takes time. That’s been the biggest thing I’ve needed to work on. Still is.”

Forte knows progress starts with attitude and is forever fine-tuning his own. You’re always going to experience deflating experiences in the gym, he says – times when lifts go wrong or your strength isn’t there for some reason. “Most people will see these as bad moments. I don’t,” he says. “I see them as opportunities to improve and get a better result next time.” He searches for an example. “Let’s say I’m snatching and I’m supposed to hit my max (currently 122.5kg) but I’m way off. Nowadays, I tell myself, ‘That’s okay – it’s going to come’. I just keep at it rather than getting upset with myself and letting the disappointment carry over to the next part of my workout or into the next week.” He carries this mindset into life. There are no setbacks – just chances for selfexamination that could accelerate personal development. “If I’m in the car and running late and people are driving slow, it’s my fault. I didn’t allow enough time to get to where I needed to be. Put it back on yourself.” Whether training or competing, Forte feels he has an advantage over most guys – an off-the-charts pain threshold. And those times when he is suffering . . . he has something to draw on then too. “Everyone asks me, ‘Do you even hurt during a workout?’ I definitely do, but hiding it is something I’ve always done.” When he hurt himself as a kid, he would internalise the pain. “I’ve really tapped back into that attitude this year. I’ve been more willing to hurt, more often.” As statements go, it’s as clear and simple a way forward as you’re going to find. OCTOBER 2016 121


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YOUR SIX-WEEK BODY OVERHAUL

BUILDING SIZE DOESN’T TAKE TIME – IT TAKES EFFORT. THIS HALF-HOUR ONSLAUGHT CONDENSES A WEEK’S STRENGTH TRAINING INTO ONE SESSION. WITH MINIMAL KIT, YOU CAN STACK ON 3KG OF MUSCLE AND CUT FAT. BRACE YOURSELF

WE KNOW YOU want to build muscle as quickly as possible and burn a bit of body fat along the way (a six-pack wouldn’t hurt either). Well, this is how you can do all that and return to your life a stronger man, in 30 minutes flat. Based on a new series of high-intensity workouts designed by the international specialists at the Les Mills fitness group, this routine splices the dynamic movements and Olympic lifts of CrossFit with the kilojoule-burning potential of a spin class. A study at Penn State University found four sessions a week are enough to add three kilos of muscle, shed three per cent body fat and reduce harmful triglycerides. Which isn’t bad for a quick blast through the gym. MH worked with Les Mills head trainer David Kyle to create this bespoke workout. Grab a barbell and some weight plates. You’re just 30 intense minutes away from a bigger, leaner body. Start the clock ticking . . .

2A

2B 1A

1B

PERFORMANCE ENHANCER Start as you mean to go on. “This dynamic warm-up gets your body working through a full range of movement,” says Kyle. “It primes your muscles for the heavier lifts that follow, protecting you from injury.”

01

02

WEIGHT PLATE CLEAN AND PRESS WITH HEEL LIFT (10 REPS)

BACKWARD-STEPPING LUNGE WITH PRESS (10 REPS)

1A

1B

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OCTOBER 2016

Hold the plate at your waist with your feet slightly wider than your hips, then squat until your hips are just above knee height. Simultaneously hoist the plate up to your collarbones. Press the plate high above your head as you stand and lift your heels to warm up those calf muscles too.

2A

2B

Keep hold of that plate and move straight into the next move. Take a big step backwards with one foot. Your front thigh should be parallel to the floor at the bottom of the lunge. Hold that pose and push the plate above your head. Step back to the start and alternate feet for 10 reps.


10/16

0-10MIN

Accelerated Warm-Up Do four circuits in total and aim to finish in 10 minutes or less

3A

Rest for 30 seconds after each circuit and take a 60-second break before moving on to the next phase

3B

4A

4B

THE SPEC MUSCLES USED

WORKOUT

30

PHOTOGRAPHY: PHILP HAYNES

MIN

03

04

RESULTS IN

BACKWARD-STEPPING OVERHEAD LUNGE (10 REPS)

SQUAT BURPEE WITH PUSH-UP (10 REPS)

LEVEL

3A Catch your breath for a second, then press the weight plate directly above your head. Keep it up and hold steady. 3B Now step backwards into a lunge, again with the weight held above you throughout. Keep it slightly in front of your eye line to work your shoulders harder. And for safety.

4A

4B

06

WEEKS

MED

You can drop the plate now - but this is not your regular burpee. By dropping into a squat and keeping your chest up, you activate the huge muscles in your lower body. Now place your hands directly under your shoulders, kick your legs back and perform a push-up. Tuck your legs back in and jump up explosively. Thatâ&#x20AC;&#x2122;s one rep.> OCTOBER 2016 123


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1A

2A

1B

2B

TOTAL-BODY MUSCLE MOVES This is the strength-building meat of your session. “By hitting the big muscle groups hard with compound exercises you increase your body’s lactic threshold to improve muscle growth,” says Kyle. You know that burning sensation? That’s lactic acid. This phase will directly raise your tolerance for it, meaning you can lift more for longer to boost your growth. It will hurt but it will work.

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OCTOBER 2016

01

02

HANG CLEAN (10 REPS)

CLEAN AND PRESS (10 REPS)

1A

1B

Now it’s time to go to the bar. Start with a wide, overhand grip and let the bar hang at your waist with straight arms. Dip at the knees, then raise onto your toes, pulling the barbell up explosively. In one fluid movement, pull your body under the bar to catch it in front of your collarbones. Drop into a squat, straighten up and repeat the clean.

2A

2B

Start by executing a hang clean as before – this time you’re going to take your muscle-building to Olympic levels. Catch the bar in front of your shoulders again, but don’t dip into a squat. Use your legs to power upwards and press the bar overhead, finishing in a staggered stance. Leotard and guttural grunts are optional but encouraged.


10/16

10-20MIN

Compound Training Rest for 30 seconds after each circuit and repeat for four in total Take a 60-second break before moving on to the final, fat-burning phase of your workout

3A

3B

4A

4B

03

04

PLATE SQUAT (10 REPS)

BACKWARD-STEPPING LUNGE WITH POWER KNEE LIFT (10 REPS)

3A

3B

Whip both plates off the bar and hold one in each hand at your sides. Bend at the knees and hips to drop into a squat until your glutes are just about knee height. Keep your chest nice and high. Now drive upwards, shrug your shoulders and lift up onto your toes to get your calves involved too. Your forearms will feel like they’re going to pop.

4A

4B

Here’s a little blessed bodyweight relief to finish this phase. Take a big step backwards again, dropping down until your front thigh is parallel with the floor. This time drive your knee forward, powering it up until it’s in line with your hips, sprinter-style. Alternate sides for a last count of 10. The finish line is in sight. >

OCTOBER 2016 125


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2A 1A

2B

1B

HARDCORE FAT BURNING This final phase is designed to take you to your anaerobic threshold. “That’s the point when your body starts tearing through your fat stores for the energy it needs,” explains Kyle. That you’re tired is the point – it means that you’re burning fat, not food. Put it all in, get it all out.

126

OCTOBER 2016

01

02

ISOMETRIC LATERAL SQUAT WITH OVERHEAD PRESS (10 REPS)

LATERAL LEAP (10 REPS) 2A

1A

1B

Things are about to go sideways. Hold the weight plate tight to your collarbone, your feet hipwidth apart. Now step to your right, bending until your glutes are in line with your right knee. Press the plate over your head but keep your chest up to centre the weight through your legs. Step back up and repeat on the other side.

2B

Put the plate down (you’re welcome) and stand with your feet shoulder-width apart. From that position, drive hard off your right foot and bound to the side. Land on your left foot, bending your knee slightly to absorb the impact, then spring immediately back the other way. Blast through another nine reps just like that. If you feel like you’re going to be sick, you’re doing it right.


10/16

20-30MIN

Threshold Training Take a 30-second break after each circuit, then repeat. You’re doing four in total again Then pat yourself on the back and rest for . . . well, as long as you like

4 3A

3B 5

03

04

05

BURPEE DOUBLE PUSH-UP (10 REPS)

BURPEE TRIPLE PUSH-UP WITH DOUBLE TUCK JUMP (10 REPS)

POWER CLIMBER (10 REPS)

3A

3B

This is where the fat-burning rubber meets the road. Perform a burpee as before – be sure to execute the squat section properly and keep the jump explosive. This time you’re going to complete two push-ups before jumping your feet back to your hands. Aim to get your chest to elbow height on both reps to maximise your muscle-building potential.

4A

4B

Yes, unfortunately you read that right. Perform the burpee again, but this time you need to complete three push-ups before jumping your legs back and launching off the ground. Instead of jumping straight up, perform two quick tuck jumps, driving your knees up into your chest. You’re almost done now, honestly . . .

Sorry, but you’ll need to sneak in a bit of core work at the death. Targeting your abs when fatigued means they get zero help from other muscles, multiplying the effect of rep after agonising rep. Get in a plank position, arms straight. Bring your right knee to your right elbow and return, alternating left and right. You’ve now worked every major muscle in the time it takes to eat lunch. OCTOBER 2016 127


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10/16

Ripped in a Rush

EXPERT ADAM MACDOUGALL EXPERIENCE MacDougall played State of Origin and Test football, and won two NRL premierships with Newcastle. He’s now a qualified authority on fitness for the everyman.

TAKE THE QUICKEST AND LEAST ONEROUS ROUTE TO GREAT R FITNESS, ADVISES ADAM “MAD DOG” MACDOUGALL, FORM RUGBY LEAGUE CHAMP AND AUTHOR OF THE 10-MINUTE M A

WIN THE HUNGER GAME I recommend intermittent fasting, but not the eighthour eating window, which made me so grumpy I’m surprised my marriage survived it. Try a more sustainable 10-hour window followed by a 14-hour fast. A lot of the benefits you get from fasting will occur in that period. And by training late in the fasting period you’re teaching your body to use fat for energy.

FAST AND FURIOUS 10 Anthropologically, we used to move every day with some level of urgency. I believe in the 10-minute workout. Short. Sharp. Get out of there. Focus on quality – by which I mean high intensity – and you’ll get results. If you work out first thing, just spend the rest of the day taking chances to move.

REWARD FOR EFFORT The odd beer gets a bad rap. It’s not the beer that created that gut – it’s the fact you don’t move, you eat shit, you’re stressed and you’re not sleeping. Having a few beers with mates on weekends is fine if you get the rest right.

GLIDE TO GLORY If guys’ fitness needs were a pyramid, the foundation would be mobility. Easy movement is the first thing we lose as we age because of flawed lifestyle and exercise choices. You’ll be rewarded for doing regular maintenance moves – hamstring stretches, downward dogs – and spending less time on your arse.

PROFIT AND (FAT) LOSS My point of difference is that I spent eight years at university studying finance and economics, which is about getting the biggest return on the minimal outlay. Applying this principle to fitness, I was able to play professional footy till I was 37. The key is training smarter, not longer.

As an NRL player you’re deadlifting 200 kilograms in training. As a regular guy, the risks of training that way outweigh the benefits. The best tool you’ve got is your body – and the gamut of body-weight exercises. Be clear: you’re training for longevity and to look and feel good, not to run over the top of somebody. 128

OCTOBER 2016

Picking the right exercises is crucial. It makes me laugh when I see guys who think they’re going to change their physique just from doing biceps curls, which work 1.5 per cent of your muscles. Instead, focus on variations of compound, functional moves like push-ups, squats and chin-ups.

EMBRACE CHAOS THEORY My cardio workouts in The 10 Minute Man (Penguin Random House Australia; $35 RRP) involve Tabata-style training with what I call metabolic chaos moves: jumping jacks, burpees and mountain climbers.

BURN LARD ON EMPTY To squeeze the best results out of your workouts, do them first thing in the morning with nothing in your stomach. Committing to dawn training prevents life from getting in the way, while fasted-state activity ups the fat-burning effect of the workout.

AS TOLD TO DANIEL WILLIAMS

BODY OF KNOWLEDGE

HURL THE CURL


ELITE

READY. SET. RUN.

BREAK THE BARRIER GETTING YOUR 10-KAY TIME BELOW 40 MINUTES WOULD MARK YOU OUT AS A RUNNER TO BE RECKONED WITH. HERE’S HOW TO SET A PARADIGM-SHIFTING PB BY

DANIEL WILLIAMS

JUST OVER 60 YEARS AGO Roger Bannister shocked the world by running the first subfour-minute mile. But what about a mere mortal like you? What can you achieve athletically to become, if not a history maker, then at least a guy who soars above the pack? Try bringing your 10-kay time below 40 minutes, challenges Vladimir Shatrov, the founder of Runlab and official trainer of the Blackmores Sydney Running Festival. “I think it’s the ultimate achievement for the recreational runner,” says Shatrov, a worldclass marathoner. “You wouldn’t be able to do it unless you have a solid training background.” Adopt these four training principles and a barrier-shattering performance is within your reach, promises Shatrov. 130

OCTOBER 2016

1

PREPARETOFLY

Asking your body to hit a subfour-minute-kay pace straight off short-circuits the amateur runner, says Shatrov. “Your heart rate elevates too fast, you sweat more and you build up lactic acid very quickly.” Avoid a meltdown while training or on race day with a warm-up comprising 10-15 minutes’ jogging followed by a handful of dashes at 80 per cent effort.

2

BUILDMENTALTOUGHNESS

“There will be points in the race when you’re thinking, I just want to stop,” warns Shatrov, “so you need to practise the right type of running to embrace that hurt and not be scared of it.” To that end, devote one session a week to “threshold training”, where you ask your body to get used to holding a four-minute-kay pace for extended periods. Start with two five-minute bursts at that speed during an otherwise easy 40-minute run, suggests Shatrov. Over time, increase the duration of those bursts until you’re doing most of the run at that cracking clip.


10/16 Get Strong, Go Long GAIT EXPECTATIONS

A clean running technique is all about “running fast and running relaxed”, says Sam Strutt, head coach at Sydney’s Nike+ Run Club. Follow his tips to hone your stride SHOULDERS Think “back and down”. This shoulder position will push your chest forward, allowing your lungs to fully inflate. HANDS Keeping them loose will ensure the muscles through your shoulders and neck stay relaxed. Hold a twig in each hand; don’t break it. ARMS Your arms should swing in straight lines, never across your body. In the upswing, your hand should finish just beneath your chin. On the backswing, your elbow should push past your hip bone. HIPS A tired runner will sag down into his stride; focus on keeping your hips up and forward as the kays mount. HEEL STRIKER? Don’t stress. Instead, focus on where your feet are landing. They should hit the ground directly beneath your hips.

According to Strutt, strength training is an important addendum to any running program. “But keep your strength sessions short,” he advises. “If they’re adversely affecting your running, you’re lifting too much weight or spending too long in the gym.” These pre-hab exercises will armour your body against injury.

1

H STEP-UP WITH LEG DRIVE

Stand behind a kneehigh box. Place your right foot on the box. Activating your glutes to keep your hips stable, drive up so you’re standing on the box. Swing your left leg through as you would when sprinting. Pause, then step down. Do three sets of 15-20 reps on each leg. Too easy? Hold a weight plate at your chest.

2

STANDING ADDUCTOR RAISE

ILLUSTRATIONS: SONNY RAMIREZ/ILLUSTRATION ROOM

3

CRANK IT UP

Different to tempo training, interval work requires you to run even faster, though over mercifully shorter distances. Shatrov recommends one session a week where you perform: • 8 x 400m at three-minute-kay pace; or • 4-5 x 1000m at three-minute-kay pace. “As you get fitter, shorten the recovery periods between reps,” says Shatrov. “But always give yourself at least 90 seconds.”

4

RACE SMART

Compete in at least one shorter event before the big day to get used to the race-day atmosphere, advises Shatrov. “It will teach you the value of pacing, failure at which is the number one reason why people don’t achieve their goals.” Ideally, you’ll move at a consistent pace of 3:55 per kilometre. “But you’ll find most guys get excited and do their first kay at 3:30, which they might hold for two kays,” says Shatrov. “By the third kay it’s 3:50 and then, bang – it’s 4:15. They start worrying because they’re slowing down, then their breathing gets out, their form goes to shit and they give up.” That won’t be you. Follow these pointers and you’ll be ready to achieve the incredible.

Anchor a Theraband to the floor. Standing to the left of the anchor, wrap the Theraband around your left ankle. Keeping your knee k straight, slowly lift your y leg sideways until you ffeel a pinch in your glutess. Pause, then return tto the start position. Do th hree sets of 15-20 reps on o each leg.

3

HEEL DROP

Stand with your left foot on a low box, your right foot raised and positioned off the front of the box. Pushing your hips back, lower into a shallow squat until your right foot touches the ground. Pause, then drive through your left heel to return to the start position. Do three sets of 8-12 reps on each leg. – Aaron Scott

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10/16

Get Connected on Game Day Here’s something to cheer about – free WiFi at the footy! MH creative director David Ashford took son Oscar to watch the Parramatta Eels take on Wests Tigers at Sydney’s ANZ Stadium, which thanks to Telstra, is Australasia’s first free WiFi venue. Discover how a little tech support can make a trip to the footy even more fun

GAME ON

Ten-year-old Oscar breathes a sigh of relief on entering the stadium. He can relax . . . there is indeed free WiFi!

HOLD YOUR BREATH

PHOTOGRAPHY: GILES PARK

Father and son are gripped as the Eels attempt to get back into the game after losing two quick tries to the Tigers.

STARS IN THEIR EYES

Look, dad, we’re on TV! Oscar catches himself on the big screen.

DAMNED LIES AND STATISTICS

As usual, Ashford spouts obscure sporting trivia. Oscar heads to the NRL website to check its veracity.

TRY TIME!

Oscar is out of his seat, while Ashford unleashes the fist pump as the Eels cross the line in style.

PLOTTING A GETAWAY

With Parra struggling, Ashford’s interest wanes. He uses the ANZ Stadium app to look at options for the trip home.

LET’S GO BOYS!

Devices down. Eels and Tigers take the field in a game in which two inconsistent sides need to get a result.

BRIBE TIME

After a largely lacklustre showing by their team, spirits are lifted by the arrival of the half-time tucker.

SELFIE MADE MAN

No point being at the game if you’re not going to gloat. Oscar hits Instagram to wind up his mates. #winner

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bloomshealth.com.au


STYLE PHOTOGRAPHY: DAMIAN BENNETT; STYLING: VIRGINIA VAN HEYTHUYSEN; GROOMING: KIMBERLEY FORBES/NETWORK; MODEL: MITCH KING/KULT

S P R I N G â&#x20AC;&#x201C; S U M M E R

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Summer is coming: hit the pool!

136 Dress Well Forever by Tommy Hilfiger

138 Embrace The Dark Side The best black-dial watches

140 The New Office Style Dress for Success

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STYLE

BY TOMMY HILFIGER

UTILITY PLAYERS Tommy Hilfiger classics that never go out of style

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Classic White Oxford Shirt $130 Works with everything to save you money and mirror time. available at Myer

It’s anything that celebrates confidence, embraces self-expression, and sticks to classic designs that are effortless and cool. Men ask me all the time how they can achieve it. My answer hasn’t changed much since 1985, when I founded my company: choose versatile options, like dark-wash jeans or cuffed chinos. Wear a tailored navy blazer with a crisp buttondown shirt, and elevate the look with a tie or pocket square. Throw in an accessory, like a great bag or colourful socks – it’s a nice way to add a pop of colour or a print. And don’t be afraid to experiment with layers, such as a sweater or denim jacket, and mix in an unexpected statement piece, like a family heirloom watch or tie bar. Finally, don’t ignore the most crucial element: fit. The perfect shirt and suit in quality fabrics won’t look right if they’re not tailored properly. Tailoring is easier and less expensive than you might think. It also helps to look at what has worked in the past. Every season, I open my archives and reflect on trends from the Twenties to the Sixties to the early 2000s, and every decade in-between. Many styles are now outdated, but I find it inspiring to look back and reimagine how to make the old new again – take a little detail, a print or a pattern and give it new life. That’ll teach you which clothing is truly timeless: an iconic leather bomber jacket, a pair of cool jeans and a quality V-neck sweater, for instance, are all wardrobe essentials that have stood the test of time. My goal as a designer is to reinvent those classics with a modern twist. I’m inspired by people like Robert Redford, Steve McQueen and James Dean because they’re legends who have not only had a lasting impact but also demonstrated that style is more about confidence and attitude. They embody that classic, effortless spirit that works in a three-piece suit or a pair of simple jeans and a T-shirt. The key is to never take yourself too seriously. See every day as an opportunity to have fun and express yourself. That’ll never go out of style.

Midnight Waffle Blazer $449 Slip it on over a shirt or a tee to instantly sharpen your edge.

available at Myer

Oyster Gray Mercer Chino $140 One notch smarter than denim; pair with loafers or box-fresh sneakers.

PHOTOGRAPHY: JASON BROAD/CONTOUR BY GETTY IMAGES

HOW TO DRESS WELL FOREVER

Timeless style is easy for me to define.


GROOMING AND STYLE MASTERCLASS WITH

Step up your casual style game with a sport luxe look that’s cool and relaxed. Think sporty accessories, a bomber jacket and a sleek pair of runners. A clean-shaven face helps keep things sophisticated.

“ADOPT THIS CAREFREE LOOK TO KEEP YOUR STYLE AS FRESH AND SMOOTH AS YOUR FACE.” Bray Stoneham Men’s Health

PROTECT YOUR SKIN FROM IRRITATION AND REDNESS AND PUT YOUR BEST FACE FORWARD WITH CONFIDENCE


STYLE BET ON BLACK: turn your dial to the forces of darkness.

2

4

3 1

5

HOURS OF DARKNESS

SUCCUMB TO THE DARK SIDE AND STRAP SOME OF THE COLOURS OF MIDNIGHT TO YOUR WRIST 138

OCTOBER 2016

1 Rado Hyperchrome 1616

Seamaster 2 Omega Planet Ocean 600m

Bell & Ross 3 WW1-96 Grande Date

In high-tech, matteblack ceramic, this distinctive watch packs plenty of retro swagger with its cushion-shaped case. $3925

Deceptively light thanks to the titanium case, this handsome diving watch transitions effortlessly from office to ocean. $10,725

Despite its restrained design, this dress watch demands attention with its 45mm dial and large date nestling on a thin alligator strap. $5300

Coutura 4 Seiko Solar Alarm Chronograph

Airboss 5 Victorinox Mechanical Chronograph

Tudor 6 Heritage Black Bay

This solar-powered chronograph boasts an alarm that works for a second time zone, plus a stopwatch accurate to a fifth of a second. $799

This sporty pilotâ&#x20AC;&#x2122;s watch includes a 24-hour scale printed on the underside of the sapphire crystal to give a subtle 3D effect. $3350

Waterproof to 200 metres, this retroinspired diver stands out from the crowd with its burgundy bezel edged in a sliver of silver. $3230

PHOTOGRAPHY: EDWARD URRUTIA

6


CA L IBRE

.COM.AU


LOOKTHE BUSINESS The days of the suit-shirt-tie combo in the workplace are numbered. Here’s how to navigate the new sartorial minefield with style and authority MAIA LIAKOS

TOMASZ MACHNIK MATT PAROZ

PHOTOGRAPHY BY

WORDS BY

GOODBYE business suit, hello new career wear: elevated casual style that’s sharp and tailored while losing the buttoned-down conformity of old. That’s the news coming from a growing number of companies that are officially ditching the traditional dress code. “We’re in a war for talent,” says Sue Horlin, human capital leader for PWC Australia. “One of the best ways to unlock the passion and the creativity of our people is to give a small signal that we trust them to bring themselves to work comfortably and confidently. So we say you can wear what you want.” Over at Myer head office, workwear standards have also been reimagined with a more contemporary edge. Chris Wilson, general manager menswear, encourages the team to tap into the latest trends, to bring a modern face to the business. “We wanted to create a fresh look as a fashion

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retailer,” Wilson says of the move. “The team’s appearance says a lot about the company.” While liberating, the new rules can also bring a degree of sartorial angst. No longer can you dress on autopilot each morning, simply shrugging on the suit-and-tie uniform. The new business wear requires a more considered approach. “Often it’s what you’re used to wearing on the weekend – your Friday-night wear dressed up a little bit,” advises Wilson. The key to getting it right is to dress for the day ahead. “Think about what you’re doing and who you’re doing it with,” Horlin says. “At a board meeting I might feel at my best in a corporate outfit, but on other days, if it’s not a client-facing day, I’ll happily put on jeans.” Use these tips to nail the new career wear and look like a high-flyer even if you’re not donning an oldschool suit and tie.

GROOMING: KIMBERLEY FORBES/NETWORK; MODEL: MITCHELL/CHADWICK

ST YLING BY


STYLE

TINKERED TAILORING The new career wear is about choice. “For a lot of people, a suit is their uniform and they’re going to continue wearing that,” Horlin says. “But there are a lot of people where it doesn’t match their personal style, the type of work they do or the people they do it with.” A blazer teamed with a collared shirt and slim-leg chinos should see you through all but the most formal occasions. Alternatively, get extra mileage out of your old work suit by pairing it with lesscorporate shirting. If it has an interesting texture like a birdseye weave or windowpane check, use the jacket and pants as separate elements in a fresh ensemble. Also consider updating to relaxed, deconstructed suiting in cotton or linen: it looks less stiff and feels more comfortable.

>

▪ ▪

▪ ▪ ▪

M.J. Bale jacket $399 (Available at Myer) Marcs shirt $129, chinos $139 and bag $449 (Available at Myer) Peter Jackson pocket square $39.95 Rado Coupole Classic watch $1650 Saba brogues $149

TIPS OF THE TRADE DO Look like you’ve made an effort. “You don’t want to appear too recreational,” says Phuong Vo, menswear designer at Trenery. It’s a workplace, not a barbecue. DON’T Forget to iron. “That’s sometimes enough to look more polished,” says Vo.

OCTOBER 2016 141


EXTRA(S) SPECIAL Add a bit of extra personality through your accessories. “Pocket squares are the new tie,” declares Wilson. Consider plaited leather for a more casual belt option and keep any jewellery refined and subtle. “A great lapel pin will round out your look,” suggests Stewart Lock, head of design for Van Heusen. Trade in your briefcase for a less structured leather satchel or messenger bag and look to a smart duffel to cart your gym kit. ▪

▪ ▪

Peter Jackson blazer $399, lapel pin $39.95 and pocket square $39.95 Marcs shirt $129 and tie $69 (Available at Myer) Bailey Nelson spectacles from $295

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STYLE

STEP IT UP Leather shoes are a no-brainer if you want to put your best foot forward, but suede offers another refined option. Stick to the three classic styles: a timeless derby, textured brogue or the modern versatility of a Chelsea boot. Sneakers can work, too, but the office is not the place to showcase your rare Air Jordan high tops – steer away from athletic trainers and opt for simple, unfussy shapes and low-key colours. “White works, but you might want to tone things down with navy or black,” says Lock. “And always make sure they’re clean.”

>

Peter Jackson shirt $120 G-Star jeans $159 (Available at theiconic.com.au) ▪ Saba sneakers $149 ▪ Peter Jackson socks $15 ▪ HP Spectre Notebook $2299 (Available at harveynorman.com.au) ▪ ▪

TIPS OF THE TRADE DO Look appropriate. “It’s not a dressdown policy and it’s not a dress-up policy,” Horlin says. “Dress how you feel comfortable and best present yourself.”

OCTOBER 2016 143


GREAT STRIDES Chinos are an obvious choice (flat-front, slim-cut). Just ensure they have enough corporate polish and aren’t too broken in or washed out. An alternative is cotton trousers with a sharp front crease. “They have the comfort of a chino, are still relaxed, but look like you’ve gone to a bit more effort,” says Vo. “It’s a subtle nuance, the perfect in-between.” Yes, denim is an option, but keep it dark, straight-leg and classic. “Denim that’s rolled up or cuffed is acceptable as long as it’s clean, neat and doesn’t have any holes in it,” says Wilson. “No ripped denim.” ▪ ▪ ▪ ▪ ▪

Marcs jacket $359 (Available at Myer) Peter Jackson shirt $120 Ralph Lauren chinos $149 Bailey Nelson spectacles from $155 Henry London watch $324

TIPS OF THE TRADE DO Have fun with colour. “Navy, tan and black are staples, with this season’s go-to colours being greens, red or light blues,” advises Lock. DON’T Be disrespectful. “Think about language or pictures that might be offensive to colleagues,” says Horlin. If you’re not sure, ask a trusted colleague. “I’m pretty confident they’ll put you in the right direction.”

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STYLE

TRUE COLLARS The dress code may be dead, but there’s still a distinction between office and off-duty. Collared shirts remain default for most corporate environments, but switch up basic business shirts and add personality with textured weaves or checks. “The most versatile option for weekend and work is gingham,” says Vo. “It’s patterned but not loud; pared back but not boring.” Alternatively, for a more relaxed take, look to finegauge knits. “Opt for a crewneck in a pattern or colour,” says Vo. “It’s not too stitched up; simple but smart and comfortable.” And remember: a blazer or jacket elevates any look (even jeans). ▪ ▪ ▪

T.M. Lewin jumper $79.95 Ralph Lauren shirt $149 Bailey Nelson spectacles (on desk) from $295

OCTOBER 2016 145


STYLE

LOG ON PACKING A MANLY edge like a lumberjack’s axe, woody scents are a fail-safe bet. Woody notes create intensity and a bold sharpness to your cologne, explains Nick Smart, fragrance expert and director of Agence de Parfum. But they also offer greater longevity. “Fragrance bases containing notes like sensual woods can last up to 10 hours,” Smart says. This scent family offers a veritable forest of different constructions, from

DON’T KNOCK ON WOOD, SPRITZ SOME ON INSTEAD FOR A NEW SIGNATURE SCENT

By

spicy oriental to rugged oak moss. But modern incarnations often feature clean woods blending with fruit and even floral notes. “These new lighter versions are part of a shift towards gender-neutral fragrances, popular with both men and women,” says Smart. The bottom line: if you want to turn heads with your fragrance this spring, explore this neck of the woods. Or simply put some of these woods on your neck.

MELINDA AYRE

Hugo Boss Bottled $122/100ml

A playful hint of pineapple makes this an ideal holiday option, says Smart. (Available from myer.com.au)

Beckham Beyond Forever $49/90ml “One of the most interesting trends in men’s fragrance right now is moodier florals like violet,” says Smart. (Available from chemistwarehouse. com.au)

Davidoff Horizon $110/125m

This is enriched with a decadent touch of chocolate that Smart describes as “a sensual gourmand note”. (Available from myer.com.au)

Dior Sauvage

Mercedes Benz Man

$224/200ml

$69/100ml

“Amber is a distinctive oriental scent that’s very rich and warm – it exudes strength.” (Available from myer.com.au)

“Moss is very distinctive – wear it if you want to stand out from the crowd,” says Smart. (Available from chemistwarehouse. com.au)

Tom Ford Venetian Bergamot $440/100ml

Black peppercorns and ginger spice up this woody scent. (Available from davidjones.com.au)

Creed Royal Mayfair Juniper (used to make gin) gives a refreshing G&T crispness, says Smart. (Available from davidjones.com.au)

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OCTOBER 2016

PHOTOGRAPHY: EDWARD URRUTIA

$499/120ml


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STYLE

KEEP YOUR STYLE GAME ON CUE AND REFRESH YOUR SPRING WARDROBE WITH THESE UPDATED CLASSICS

THE HUSTLER

ST YLING BY

PHOTOGRAPHY BY

VIRGINIA VAN HEYTHUYSEN

DAMIAN BENNETT

CHECKED OUT Checks are a failsafe way to introduce pattern into your wardrobe. Try a small-check Harrington jacket like this or, for a more formal take, choose a windowpane-check blazer. “Keep checks the main focus of the look and team neutral colours with the check,” says fashion stylist Melissa Boyle.

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Ben Sherman cotton jacket $349.95 Marcs short-sleeve cotton shirt $129 and belt $69 (Available at Myer) M.J. Bale wool trousers $299 OCTOBER 2016 149


STRIPE RIGHT The nautical striped top is a classic summer staple and the bandwidth is increasing. “Don’t be afraid of the wider stripe,” says Boyle. “They’re really fresh teamed with white jeans.” ▪ ▪ ▪ ▪

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Tommy Hilfiger cotton top $140 Calvin Klein jeans $129.95 Maui Jim Liana sunglasses $299 Bell & Ross Sport Heritage watch $6000 OCTOBER 2016


STYLE

HANG LOOSE There’s a style evolution moving away from skinny-leg strides with the new wider-leg, pleat-front pant. “It looks coolest with an ankle-grazing hem and sockless shoes,” says Boyle. “Keep your top half neat and fitted, and if you prefer denim jeans, try a straight leg in raw denim with a turned-up hem.” > ▪ ▪ ▪ ▪ ▪

Country Road polo shirt $69.95 Paul Smith cotton chinos $435 Ben Sherman woven belt $49.95 Calibre woven leather sneakers $269 Rotary Avenger watch $815 OCTOBER 2016 151


CALL TO ARMS A short-sleeve shirt in a bolder print is an uplifting option that’s perfect for summer. Pick a well-fitted cut to avoid mimicking Magnum P.I., says Boyle. ▪ ▪ ▪ ▪

DIAL IT UP A statement sweater in a high-octane hue will never fail to draw the eye. “Just one quality bright knit in your wardrobe is enough for most guys,” says Boyle. “Choose a trim fit and team back with a neutral palette.” Paul Smith wool sweater $899 Jac & Jack pants $369 TAG Heuer watch $2900 ▪

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Calibre cotton shirt $229 Scotch & Soda jeans $429.95 Converse high top leather sneakers $150 Rotary Avenger watch $375


STYLE

BOMBER’S AWAY Channel the spirit of Ryan Gosling in Drive with a satin-finish bomber. “A wardrobe mainstay – the bomber gives a cool, masculine silhouette,” says Boyle. “Choose a black or navy colourway with a Chinese-inspired etch on the back or tropical flower print. Wear it with a neutral-coloured base like T-shirt and jeans.” ▪ ▪

Topshop satin embroidered bomber jacket $179.95 Marcs cotton chinos $139 (Available at Myer)

OCTOBER 2016 153


ONE WORD ANSWER If Tinder has taught us anything (other than never right-swipe when drunk), it’s that first impressions count. But it’s not your pearly whites that will reel her in – it’s what glass. what’ss in your glass Scientists have found tha at wine can make you more e attractive before you utter your first dulcet “hello”. While we at MH H rarely require persuasion to cra ack a bottle of red, new researcch from Bristol University h has uncovered yet more reassons to indulge. The study autthors found the vasodilation – the flushing of the face that often o i a tipple l – is i accompanies perceived as both health hy and appealing. What’s more, they confirmed the popular opinion that alcohol imp proves your mood, leading to relaxed muscles and a natural, winning smile. But before you order th he most expensive bottle on n the list, note the study found d that the perfect amount is one large glass (250 millilitre es). Any more and the effect will be less desirable, desirable both for her susceptibility and your head h the morning after.

QUESTION Which dietary supplement pp will make you really, really good looking?

ANSWER

Wine

With grape power comes great responsivity.

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OCTOBER 2016


WHY PAY RETAIL?

Buy direct from the trade &

SAVE!

1300 430 530 *See full T&Cs at diamondcoco.com.au

By appointment only Call 1300 430 530 or email clau 480 Abbotsford Street, North M

diamondcoco.com.au


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VIC 8th Avenue Watch Co., Emporium Melbourne, 03 9639 6175 | 8th Avenue Watch Co., Doncaster S/C, 03 9840 6304 8th Avenue Watch Co., Chadstone S/C, (Opening October) | Temelli Jewellery, Highpoint S/C, 03 9317 3230 | Temelli Jewellery, NSW Lewis Watchmakers & Jewellers, Coffs Harbour, 02 6651 1612 | Melewah Jewellery, Haymarket, 02 9211 5896 | Vintage Watch Co., Sydney, 02 9221 3373 Hennings Jewellers, Narellan, 02 4647 8555 WA Big Watch World, Hillarys, 08 6388 8029 | Jools of Claremont, Claremont, 08 9385 5476 The Watch Spot, Perth, 08 9421 1093 | Leon Baker Jewellers, Geraldton, 08 9921 5451 QLD 07 5575 4883 | Hatton Garden Jewellers, Beenleigh, 07 3287 1230 | Vintage Watch Co., Brisbane, 07 3210 6722

Men's health (Australia) Oct 2016  

Men's health (Australia) October 2016

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