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AUSTRALIAN

NOVEMBER 2016 $8.99 NZ $9.99 INC GST

BUILD THIS BODY

FIGHT FLAB Eat More, Weigh Less

TIM ROBARDS On carving a gym-free cover body

Get Beach Ready Now

28-Day Abs Bigger Chest Insane Arms

Master Online Dating (She’ll Swipe Right!) REVEALED

What Great Leaders Know

24

Easy Health Fixes


Elegance is an attitude Simon Baker


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In This Issue 11.16 On the Cover p80 MASTER ONLINE DATING Nail the new rules of the world’s oldest game with these surefire tips.

p84 BUILD THIS BODY Global MH sensation Tim Robards spills his secrets to getting cover-model cut.

p98 FIGHT FLAB Carving your best-ever body starts in the kitchen with these three golden rules.

p104 WHAT GREAT LEADERS KNOW Would wearing the same outfit every day free up your mind for the big stuff?

p111 24 EASY HEALTH FIXES Doctors reveal their own habits aimed at dodging the illnesses you fear most.

p129 SUMMER TRAINING GUIDE

PHOTOGRAPHY: JASON IERACE; TIM WEARS SPEEDO, THE SOLID LEISURE SHORT, $45, THEICONIC.COM.AU

All the info and inspiration you need to get ripped abs, a big chest and insane arms.

MH COVER GUY TIM ROBARDS PHOTOGRAPHED BY JASON IERACE

NOVEMBER 2016

11


In This Issue 11.16 Sections

p19

p23

p36

p65

p84

p129

ASK MH

USEFUL STUFF

PERSONAL BEST

MH LIFE

FEATURES

ELITE

Muscle

Nutrition

Style

p24 BUILD YOUR HUSTLE MUSCLE

p30 EAT LIKE A DOG

p665 TURF LOVE

Adding strength and size to your hamstrings is a proven shortcut to lifting your game.

Look no further than your trusty mutt for pointers on smart and joyful dining.

Lo Looking like a winner at the races means getting daring with your style choices.

p60 NO SURRENDER

p46 SUPERSIZED GAINS

p67 CATCH HER EYE

Former rugby league hard man Mark Geyer shows you how to extend your prime.

How to have your whopping burger – and eat it too – as shirts-off weather dawns.

Myer ambassador Jodie Anasta tells you how to dress to impress the fillies.

p129 BUST THROUGH ANY PLATEAU

p52 A BETTER WHEY

p70 STABLE HANDS

Simple tweaks to your workout regime can reset your body for shirt-shredding growth.

Give your go-to powder a rest and switch to these muscle-friendly alternatives.

A classical watch will set you up for a barnstorming finish to a day at the track.

Health

Sex

Fitness

p54 PAIN AND GAIN

p34 A BUMPER CROP

p42 HARNESS A BETTER BODY

We put two common painkillers head to head so you’re clued up for your next crisis.

Her downtown grooming can be a hot topic – here’s how to state your preference.

Count on the TRX burpee to eliminate your beach-body hang-ups. Grab your chance!

p56 10 MUST-HAVE HEALTH CHECKS

p48 LAUGH LONGER IN BED

p142 TEST YOUR METTLE

Have your doc knock off these and stop your body’s deadliest enemies in their tracks.

Identifying her sense of humour can help you light things up between the sheets.

The kettlebell may just be your best friend for torching lard and unveiling your abs.

p58 TAKE A SEAT FOR LONGER LIFE

p62 THE ANATOMY OF PORN

p147 THE LONG HAUL

Who says your desk jockeying will kill you? Make these changes, then take a weight off.

Watching “special interest” films carries more benefits than you might imagine.

The title of “marathon man” is yours for the taking with this guide to going all the way.

12

NOVEMBER 2016


Ed’s Letter

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menshealth.com.au

The Same Game

“Your store of mental energy is finite.”

Want to be a successful megalomaniac? Keen to bolster your private stocks of power, fame and loot? Hanker for the lair of a James Bond villain (quite possibly hidden within an active volcano)? Of course you do. Well, the trick, apparently is to stop making so many decisions. Yes, this sounds a bit counterintuitive. Decisive thinking, after all, is hailed as one of the hairy-chested cornerstones of efective leadership. The fabled man-of-action is the guy who shoots from the hip and powers ahead with single-minded purpose. He’s generally not the man dithering over what to have for breakfast (will it be Crunchy Nut Cornlakes or Vegemite on toast…?). But here’s the thing. A bunch of the world’s A-list movers and shakers – think Barack Obama and Mark Zuckerberg – have all consciously tweaked their behaviour to cut down on the number of decisions they have to make each day. Obama, for example, has created an unoicial uniform – grey or blue suits. “I don’t want to make decisions about what I’m eating or wearing,” he told Vanity Fair. “Because I have too many other decisions to make.” Why do so many big-hitters do this? To fend of decision fatigue, a genuine condition where you become so bogged down with making pointless decisions that it drains your overall productivity. Your store of mental energy is finite. Squander too much of it agonising over your Fantasy Football line-up and the shortfall will strike elsewhere. At MH we wanted to test whether this life-hack really made a diference. Step forward our senior writer Aaron Scott. Admittedly, unlike Obama, he doesn’t have any big calls to make right now over Syrian airstrikes or global emissions. But between deadlines for a few big work projects, an 18-monthold daughter and a heavily pregnant missus, he still has a lot on his plate. For one month, we got Aaron to wear the same clothes, eat the same food, and regulate his behaviour to see if this would boost his productivity. Read the results of his social experiment on p102. While variety may be the spice of life, some strategic routine can make the main course a bit more palatable and a hell of a lot easier to prepare.

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

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Ask MH

Q I’m shelling out on organic eggs every month. Am I JH wasting my dough? Don’t be a cock, sir – cheap egg puns are our jurisdiction. So let’s crack the case! It turns out that you hipsters could indeed be throwing your money away. That’s according to University of Wisconsin poultry specialist Ron Kean, who argues that eggs from free-range chickens are no better than eggs reared in cages – at least for you, if not quite for the birds themselves. “Ultimately, they amount to the same unless the hens were raised on very diferent diets,” Kean explains. For example, feeding chicken laxseed increases the amount of omega 3, making for a very good egg, regardless of upkeep. So what about the notion that free birds are happier and therefore lay healthier eggs? You’ve got to be yolking. “Stress levels may actually be higher in cage-free hens,” says Kean. “Especially those lower in the pecking order.” As is often the case, you are what your feed eats. Your conscience is another matter, of course.

LIFE QUESTIONS, ANSWERED

THE GOOD EGGS Three alternatives to your usual sunny side up

QUAIL THE TEST

QUACK THE CODE

FAST & GOOSE

These mini eggs pack about a fifth of the kilojoules of chicken varieties, with a higher percentage of protein. Great as a post-training snack, if slightly impractical for omelettes.

Thanks to their thicker shells, duck eggs stay fresher for longer. They’re also creamier, dishing out more omega 3 and fatsoluble vitamins than your regular hen fare.

These will add serious bulk to your yolk, with four times the kilojoules and 20g of protein. Worth a gander if you’re looking to mimic the muscles of a different kind of Gosling.

NOVEMBER 2016

19


Ask MH

LIFE QUESTIONS, ANSWERED

Q I eat sushi often – at least twice a week. AS Can this cause any problems?

Your big risk is food poisoning from bad fish, so choose reputable restaurants with a clean track record and good reviews. Be wary of supermarket sushi. In a Norwegian study published in the Journal of Food Protection, almost half the samples tested contained high levels of bacteria, probably due to poor storage temperatures. Concerns about mercury toxicity from eating fish may be overblown. A review in the Journal of the American Medical

Q Why does her scent linger on me for so long after we have sex? Even though I wash thoroughly with strong soap, it’s still there hours later. JS We’ll assume you mean the scent of vaginal secretions, the source of the primal “sex smell” that any hotel maid can detect at 20 metres. A milder cousin of armpit odour, the scent comes from lactic acid, which is produced by the vagina’s healthy bacterial flora and has a weak sour-milk smell, along with other organic compounds. “Their chemical structures enable them to stick to things like skin, clothing and hair and not wash off easily,” says George Preti, of the Monell Chemical Senses Centre in Philadelphia. This clinginess undoubtedly has an evolutionary purpose, but the researchers we asked couldn’t explain what it was. There’s also a chance, if the odour is especially pungent, that she has an infection. 20

NOVEMBER 2016

Association found that fish’s heart-healthy benefits outweigh the risks of consuming toxins. To be doubly safe, remember that the further up the food chain a species is, the greater the chance it contains mercury. So choose smaller swimmers, such as prawns and salmon, says nutritionist Mike Roussell. And keep in mind that the white rice you’re eating isn’t all that nutritious. Switch to brown-rice sushi.

Q I haven’t used toothpaste in 10 years. My dentist says my teeth are fine. Is brushing naked okay? JB

Q What’s the simplest, most efective way to turn my ping-pong-ball biceps into cricket balls? RM

Q I am a perpetual procrastinator. What’s up with me? PRINCE HAMLET, ELSINORE

Yes! Sure, dental associations want us to use toothpaste with fluoride. However, some research shows that naked brushing removes as much or more plaque as using toothpaste – after all, the bristles do the dirty work. In fact, going pasteless may even be better for brushers who rely on mirror feedback because they can more easily spot tooth plaque, says dentist Matthew Messina. Plus, stopping after a few seconds of brushing with paste (because you feel minty fresh) can shortchange your oral hygiene. One caveat: consider using a fluoride rinse after brushing to help strengthen enamel.

The key is an old-school exercise known as the Zottman curl, says fitness expert BJ Gaddour. It’s like a regular biceps curl on the way up, but then you rotate from an underhand to an overhand grip on the slow way down (3-5 seconds). This isolates three major arm muscles – the biceps, the brachialis and the brachioradialis. You’re also working your forearms as you lower the weights. Do 3-5 sets of 10-15 reps, and you’ll be filling out those T-shirts in no time.

You again, eh? Just see off Claudius and be done with it, man! Roughly 20 per cent of people are chronic dilly-dalliers, says psychologist Joseph Ferrari. But that doesn’t mean it’s something you should accept. When you have a task to complete, your body activates the “fight or flight” response. If you delay said task, this emergency state can be switched on 24/7. Cortisol, thyroid hormone and white blood cells are then released, causing chronic inflammation. This in turn can lead to heart attacks and brain lesions, meaning avoiding your to-do list could literally kill you in the long run. If you’re anything like us, that’s all the impetus you’ll need to get cracking. Or avenging your father, as the case may be.


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IT FEELS LIKE A PERFORMANCE CAR, BECAUSE IT IS.

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f l Stuff

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Tons of tips, tricks and strategies for life 11/2016

Join the chain gang to keep those cogs turning

MINUTES TO START A NEW REVOLUTION IN YOUR HEAD When the anxiety of a big day ahead in the office is weighing on your mind, it’s tempting to use your commute to motor through your unread emails. We’ve all seen it and been there: the insensible iZombie craned over a smartphone, fingers feverishly tapping and swiping away. It’s high time you broke that cycle. Tomorrow morning would be a good time to start, as just 20

minutes’ cycling has been proven to increase levels of brain chemicals vital to your mood and memory. Researchers at the University of California scanned the brains of volunteers after their ride and found an increase in common neurotransmitters glutamate and GABA – two chemicals responsible for optimising how your brain cells “talk” to one another.

These effects last for a full 30 minutes after you stop pedalling and could prevent the onset of depression in the long term. Which is why swapping the packed train, bus or tram for cruising into work is your shortcut to a more pleasant psychological trip – as well as heightened productivity on arrival. So the next time work stress is grinding you underfoot, just ride it out.

NOVEMBER 2016

23


Useful Stuff

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

Q Wholemeal? Rye? Sourdough? What sort of bread should I get? BD

THE MUSCLE GUY

BUIL YOUR

TLE

CLE

Stronger hamstrings mean more athletic power By BJ Gaddour, PT and fitness expert

Beefy hamstrings tell the world that you’re a powerful guy. You can outrun or out-lift the competition. One other thing: did we mention you’ll look great in shorts? Problem is, too many men ignore their hamstrings – until they pull one. Don’t be like them; strengthen your hammies with these moves.

If you’re in a supermarket, I’d be reaching for a rye. But check the ingredients list and make sure rye’s on top, otherwise you’ll be getting a mainly wheat flour. Rye fibre binds well with water molecules in our bodies and helps you feel fuller for longer. Better still, stop at the bakery for a fresh rye sourdough – its micronutrients are easier to absorb. The ultimate, however, would be a sprouted-grain loaf from a health food store. These feel like a brick and aren’t cheap, but my rationale is good food is always cheaper than going to the doctor.

Q Is extra-dark chocolate (85 per cent plus) a health food that I can tuck into with impunity? KW

FEET-ELEVATED HIP RAISE The higher you go, the harder your hammies work. Do 3- 5 sets of as many reps as you can; rest for 60 seconds between sets. Do It Lie on your back with your knees bent and feet on a box. Raise your hips until your body forms a straight line from shoulders to knees. Pause, lower yourself back down and repeat.

STRAIGHT-LEG DEADLIFT Slow down this classic move to load your hamstrings when they’re fully stretched. Do 3-5 sets of 8-12 reps, taking four seconds to lower the weight. Do It Hold a barbell at arm’s length. With your knees slightly bent, bend at your hips and lower your torso as far as you can without rounding your back. Pause, then reverse the move.

. .

WHAT HAPPENS WHEN... NOVEMBER 2016

SLIDING LEG CURL This hips-and-knees exercise makes you faster. Do 60 seconds of slides, then rest for 60 seconds. Do five rounds. Do It Lie on your back, your arms by your sides and heels on paper plates or Valslides. Press into your heels and raise your hips, sliding your feet towards your bum until your knees are at 90°. Pause and reverse.

Well, it’s a hell of a lot better than most chocolate. But I’d still recommend having no more than two squares 2-3 times a week, and maybe one of those times when you’re around your partner, because it’s touted to give your libido a bit of a kick. Chocolate’s a great source of antioxidants, magnesium and other minerals and vitamins, but don’t think of it as your go-to snack at the expense of other options. For after dinner, try a baked pear or apple with a dollop of Greek yoghurt. Jacqueline Alwill is a qualified, practising nutritionist and author of Seasons To Share: Nourishing family and friends with nutritious, seasonal wholefoods

. . . . . . You Sit On A Pee-Splattered Toilet Seat? . . Your arse gets wet. Urine usually doesn’t carry harmful microbes. Even if you get some pee on your hands and then . . touch your face, you’re still safe, says Dr Philip Tierno, a professor of microbiology and pathology at New York . University School of Medicine. HIV isn’t contracted via urine – it’s primarily through blood-to-blood or sexual contact. .. . The herpes virus lives in cells and dies quickly outside the body. Crabs (pubic lice) and syphilis are transmitted via . intimate sexual contact. (Crabs also lack “feet”, so they can’t adhere to smooth toilet seats.) Your biggest risk is from .. other bathroom surfaces, where you can pick up a cold, influenza, stomach flu virus or a staph infection. So wash up! .

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Useful Stuff Now you’re talking James!

T E KI D F PLI ENT E EALLY ANT TO EAR

Enough with the half-hearted, “You look nice”. The thoughtful man (with no ulterior motive, of course) knows exactly what to flatter YOUR PARTNERSHIP

HER SPIRIT

HER STRENGTH

HER BODY

“ We were a great team out there.”

“I liked how you helped out your friend.”

“I was impressed at how you held your ground.”

“Your arms look really toned in that dress.”

You’re not just respecting her skills; you’re talking up your connection and commitment. Major points, especially in a new relationship. The unspoken message: being with her makes you better and vice versa, says psychologist Robyn Landow.

She enjoys hearing that she’s a good person, not just to you but to the world at large. You both win: she feels valued, and you’re reminded just how lucky you are to be with her, says psychologist Wendy Walsh, author of The 30-Day Love Detox.

Sometimes women fear that being too strong or coming of as aggressive is a turnof. Your observation shows her that it’s not – in fact, you love it. This compliment shows that you’re not threatened and that you have her back, Walsh says. Go ahead, call it hot.

Your gut reaction may be, “Damn, you look hot”. But the eight efficient words above praise her looks, fashion sense and dedication. Noting something she’s been working on shows you’ve been paying attention, Landow says. Whether you were or not.

. . .

Age at which women feel their sexiest. SOURCE: SURVEY OF 2000 WOMEN BY BRITISH RETAIL CHAIN HOUSE OF FRASER

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NOVEMBER 2016

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CLEAN WEEKENDS Research shows reserving willpower for the weekend is key for keeping the kilos of. But to resist downtime temptation, you need a plan

Kicking the Phone Habit Know You’re Not Alone

Half of teens and 27 per cent of adults feel they’re “addicted” to their phones, according to a 2016 Common Sense Media survey. Are you one of those? Dude, put the phone down. We’re trying to help.

Understand the Lure

Silence Temptation

It’s like a slot machine – “Not knowing what you’ll see keeps you going back,” says David Greenfield, a tech-addiction expert. You crave a squirt of dopamine, the brain’s addictive reward chemical.

Shut of noncritical notifications. Your brain can’t ignore the beeps. Block out well-defined surfing time – say, an hour each night. “It’ll get easier after a few weeks,” Greenfield says.

FRIDAY

8pm DRINK WITH DINNER

Boozing before you eat delays fullness, so drink while you feast. (Appetite Journal)

SATURDAY

10am TAKE A COLD SHOWER

A 30-second freeze post-run can melt an extra 1600 kilojoules. (PLOS ONE)

9pm SCARE YOURSELF SLIM

A fright-night in can burn up to 740 extra kilojoules. Just drop the Doritios. (University of Westminster)

SUNDAY

9am YOU SNOOZE, YOU LOSE

Sleep in: it curbs levels of ghrelin, the hormone that controls appetite. (Annals of Internal Medicine)

3pm SWITCH OFF YOUR TV

Enjoying Sunday lunch in front of FOX Sports makes overdoing it on party pies more likely. (University of Illinois)

6pm A STRONGER FINISH

Crush your weekend in the gym to up your metabolism. (Sport Nutrition)


Useful Stuff

. . . . . . . . The Dressy Deck Run lightly dampened hands over minor wrinkles. Your body heat will “steam” them out.

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The Casual Layer Polos and jumpers don’t wrinkle much. But hang ’em up as soon as you arrive.

The Relaxed Stratum Roll tees, pants and jeans, or fold them into squares. Keep the rolls tight and the folds neat.

The Basement Dirt can drift. Pack a few plastic bags to protect clothes from your cruddy shoes.

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2016 MH Man winner

MOST GUYS WOULD reckon they’ve been burnt by a mate somewhere along the line. When that happens, you have a choice: sit around feeling resentful, or draw a life lesson. The fact is, not all mates are equal. Let’s start with true mateship. You’re blessed if you have it. I discovered it while serving my country in Afghanistan alongside a band of brothers I’ll never forget. Why are they my brothers? Because of their loyalty. They showed it in combat, and they proved it all over again when I was sufering depression after leaving the army. As hard as it can be to accept, some guys you’ve thought of as mates were using you. They might have been looking to make a buck from something you had going on, or were more interested in your network than in you. These guys weren’t mates. They were fillers. Here’s how to spot a filler. Been sick lately? While your true mate ofered to bring you a feed, the filler never got in touch. Or remember when you were overlooked for that promotion or pay rise? The true mate at work ofered to help you the next time you were in line for something, while the filler couldn’t even make eye contact. Here’s one of my golden rules: you will always find out who your true friends are when you’re sufering.

Tossing a few things into a bag at the last minute may make you feel like a jetsetter. But pros, like professional organiser Barbara Reich, know the value of planning. Make a list, she says, “and then pack from the list”. Do it like this. Minimise Folds A dress shirt can be folded in half and then the arms laid across the top. Pack in layers, and use slippery plastic (like dry-cleaning bags) between layers to discourage wrinkling. Go with cotton and wrinkle-free fabrics instead of linen.

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Tim Wilson

Checking bags is for suckers. Carry on!

Tuck and Roll Underwear, tees and socks can be rolled and tucked in empty spaces, like inside shoes (where socks belong, after all). Pack cords and chargers for your electronic gear in zip-lock bags so you can easily extract them when you arrive.

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ONE MAN’S QUEST FOR . . . MATESHIP

HOW A PRO PACKS Stack Smartly As shown above, the heavy stuf (shoes) should go on the bottom. Jeans, T-shirts and workout clothes (stuf that won’t wrinkle much) go in next, and then sweaters and polos. Always pack the wrinkle-prone items, like dress shirts, on top.

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Contain Yourself The lightweight Away carry-on has a compression system so you can fit in that extra shirt, and its built-in battery with USB charging will keep your devices amped. Four wheels glide it through airports. ($225; awaytravel.com)

@timmywilsonhealth

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NOVEMBER 2016

The Meaning of Manhood

OLD RULE Keep emotions in check

OLD RULE Like manly stuf, like sport

OLD RULE Be dominant at all times

OLD RULE Don’t show vulnerability

OLD RULE Take manly risks, like driving fast

Rising rates of depression and suicide suggest the old rules of manhood aren’t working. Master facilitator Tom Harkin, an expert on ABC-TV’s three-part series Man Up (from Oct. 11; 8.30pm) rips ’em up and starts again

NEW RULE Wear your tears with pride. “They show authenticity, not weakness,” says Harkin.

NEW RULE Be your own man. “Have the courage to challenge the archaic stereotype”.

NEW RULE Be what’s required. “That’ll mean taking guidance or asking for help sometimes”.

NEW RULE Concede you’re human. “Your record of stoicism isn’t wiped out by a single tear”.

NEW RULE Take risks that do good, like defending the weak. “These get the heart racing just the same”.


Useful Stuff . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

EAT LI E DOG Sit! Set a mealtime routine and stick to it. That’ll keep you in the habit of eating more fruits and vegetables and less junk, research shows. Structure means boundaries, and these may be what keep us from sniffing around for extra kibble outside that invisible fence.

Turns out your best friend is dining right. Watch how Scooter does it, and learn

Stay! Really stick your snout in that bowl and enjoy your meal. Don’t scroll through BuzzFeed or email. Stress can lead to overeating, say University of Minnesota researchers. And focusing on taste and texture is the kind of mindful eating that keeps you under control.

Heel! After a meal, pay attention to your body. A dog will barf if it’s eaten something bad. If you feel sluggish, bloated or pained, think about what you just ate. (Take some time to heal too.) Food is fuel, so see how various meals power your body for exercise and energy.

Walk! Going for a stroll after a meal helps your digestion, says Krista Scott-Dixon of the diet and fitness coaching firm Precision Nutrition. Since you know you’ll be walking, you’re less likely to scarf down food till you’re immobile, she says. Make it a habit. Who’s a good boy?

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Juicy Gossip Your Top 5 on-the-go drinks, according to researchers who rated more than 20 beverages by their macro- and micronutrient profile, kilojoule count and fruit & veg content. Drinks were given a mark out of 40 40

01 / BOOST TWO & FIVE Score: 32 35

02 / BOOST PROTEIN SUPREME

30

Score: 23

25

03 / SUPER NUDIE GREEN Score: 22 20

Woofing down your food isn’t smart. Your hound can teach

04 / BOOST RED ROYALE Score: 21

15

you new tricks.

10

5

05 / TOP JUICE SLIM GRIN and BERRI APPLE, RASPBERRY AND POMEGRANATE JUICE Score: 20

SOURCE: UNIVERSITY OF NSW

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Percentage of supplement users who oftentimes feel they know more about alternative approaches to a healthy lifestyle, including nutrition, than their doctor. 30

NOVEMBER 2016

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. . . . MALE KRYPTONITE

HOT WOMEN Science confirms it: they really do make us stupid. In a BMJ study, men said they’d be less inclined to wear a condom with a woman they thought was hot. Even stupider: suspecting she probably has an STI doesn’t matter; guys are still less likely to put one on. This may stem from an evolutionary drive to reproduce with attractive women, scientists speculate. Careful: her hotness doesn’t make you immune to STIs.


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A

, A PA , A PL

Cook up a steakhouse-quality dinner – tonight!

THE MAN Ricardo Jarquin is the chef de cuisine of Travelle Kitchen + Bar at the Langham in Chicago.

THE PAN Sure, you could just sear the steak on the barbecue. But if you use a cast-iron griddle plan, you’ll taste the magic that happens when mushrooms, thyme and garlic all sizzle together with steak.

THE PLAN In a bowl, marinate a 280g hanger steak in one tablespoon of olive oil, the leaves from a sprig of thyme, two sliced garlic cloves, the zest of a lemon and a pour of soy sauce. In a griddle pan on med-high, add olive oil, 100g sliced mushrooms, three sliced shallots, two whole garlic cloves and two thyme sprigs. Cook, stirring, until the mushrooms brown; then push everything to the edges. Add the steak; sear for five minutes a side. Top with watercress.

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Get Nerves of Steel Lean on experience “You’ve done it before!” says Larkin. “I’ve swum my event thousands of times and the Olympics were no diferent – just a big circus with music and lights.”

Embrace your jitters “Nerves are good. They’re there because this means a lot to you. Use them to get mentally ‘up’ and don’t be scared of them.”

. . . . . . . . . . . . . ...... ...... .. . . . . . . . . . Tension = opportunity . . Reinterpret your nerves . as a sign of what’s within .. . reach instead of what’s . . at stake. “Just breathe . . and enjoy. You’ll miss . those nerves when . .. they’re gone.” .

* Mitch Larkin is a Toyota Australia ambassador NOVEMBER 2016

More Fat Than A Run Because pounding the pavement can be a pounding headache for some

01 / BURPEES One rep burns 6kJ, says Spartan coach Jef Godin, while 10 reps are shown to rev your metabolism by as much as a 30sec bike sprint. Having ‘no time’ for the gym no longer flies.

02 / KETTLEBELL SWINGS A Uni of Wisconsin study says they work muscles around the glutes and quads hard. A session will burn 80kJ a minute, pumping your heart rate up to 93 per cent.

03 / ROWING

. . . . . . . .

You can burn 1580kJ during 300min of vigorous rowing, or about 52kJ minute, according per m to Harvard H Univversity. Plus no amoount of jogging will build a V-shape, will it?

0 / SK IPPING 04

05 / X-COUNTRY SKIING

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32

5 Things That Burn

Moderate-intensity rope M jumping – that’s 100 to 120 skips per minute – burns 54kJ per minute, says the Compendium of Physical Activities. Take the Rocky road to fat loss.

+

Olympic swimmer Mitch Larkin, a dual medallist in Rio, gives his three top tips for subduing your anxiety before the Big One

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Delivering a better cardio workout than running at the same pace, a tough cross-country ski burns over 50kJ a minute. It is, however, somewhat harder to do on your lunchbreak.

. . . ................ ................ ................ . . . Drop in your . . overall cancer . . risk if you’re . . . hi hly physically active – and . . the decrease oes into double . . di its for live lun kidne . . . . colon and bladder cancer. . . .. SOURCE: JAMA INTERNAL MEDICINE .


Egg lovers rejoice! Eggs are a healthy, natural, whole food that the Australian Dietary Guidelines say you can enjoy every day. eggs.org.au/OKeveryday


Useful Stuff

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THE GIRL NEXT DOOR Alice Treloar

Q My new girl is potty-

mouthed. How do I tell her to clean up her act? AN Dropping an F-bomb after running out of muesli or tripping over your cat is rarely warranted. Some options to soften the sharp tongue. Flag it – Sailor-mouth Sally may be oblivious to her crude tongue. Play word-of-theday. A more comprehensive vocab may provide some relief. Set a challenge. Reward blasphemy-free days with a dinner or massage. Use her profanities to help others. Donate to charity every time her language becomes too colourful. I’ll be damned if no good comes from this dirty habit.

LIFE HACK

BALLS QUE TIONS FOR Y EXT J B INTERVIE

Don’t let ’em do all the talking. Surprise and impress your future boss with these incisive queries What keeps you up at night? This shows that you’re insightful – you know that fear drives success. The answer will help you gauge the company’s transparency, says software CEO Matt Rissell. What’s your biggest challenge and how can we solve it? “We” – see what you did there. This shows you’re all about finding solutions and are confident of receiving an ofer, says Mike Ghafary, CEO of Yelp Eat24. Okay, but there must be a bigger challenge than that, right? Blunt! A direct guy like you won’t

multiple ofers. The answer will signal the boss’s approach to learning, Ghafary says.

What can I expect to learn from you? Nice move. You’re showing an interest in mentoring and a willingness to be challenged – good qualities, Rissell says. Plus it’s a chance for your interviewers to talk about themselves. They love that.

Why did you fire someone recently? If his eyes gleam and his hands rub together like Monty Burns’s, maybe start to worry. You might find out whether the boss is trigger-happy, Ghafary says.

What are two personal development areas you’re working on? Warning: highly gutsy question, best asked if you’re already weighing

Daily kilojoule reduction that leads to improved mood, reduced tension and higher sex drive.

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NOVEMBER 2016

Q I came across a Seventies

stand for evasiveness. And that’s the kind of company representative you’ll be, Ghafary says.

. .

SOURCE: JAMA INTERNAL MEDICINE

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Playboy and was turned on by how hairy the women were – downtown. How do I ask my girl to go wild? AD Of course you can raise the idea, AD, but the southerly fur your gal chooses to represent comes down to personal preference. Despite your wish for a shaggy ’do, these fantasies may never eventuate if she doesn’t share your retro sentiments. But there’s no harm in living in hairy hope. Trends are cyclic, so when we next see a fashion nod to the Seventies (my money’s on embroidered flares), grooming might follow suit.

Based on initial impressions, why wouldn’t I get hired? That puts you on the spot, but a quality boss is honest, Rissell says. Take notes. You might find the feedback enlightening.

Your Winning Half-Marathon Checklist

T-14 DAYS

T-7 DAYS

T-2 HOURS

KMS 1-10

KMS 8+

KMS 16+

RUN IT DRY

DRINK UP

CARB LOAD

CHASE A GIRL

SIP SMARTER

STAY STRONG

Set of at the scheduled race time and get familiar with the route.

Start downing around 30ml of water per kg of your weight daily.

One gram of carbs per kg of your weight is ideal on race day.

Research shows that women pace better, so get behind one.

Ignore sports drink bumph: guzzling only when you’re thirsty is fine.

Set mini goals, eg pass one person, then move to your next target.


11/16

PERSONAL

BEST

THE WORLD IS YOURS From taking on MMA fighters in New Mexico, to training with the French Foreign Legion in the Amazon, Todd Sampson has emerged with lessons that will redefine your conception of impossible [ BY A ARON SCOT T ] THE COLD, GREY, industrial town of Sydney, on Isle Cap Breton in north-eastern Canada, was never going to be big enough to hold a born adventurer like Todd Sampson. He remembers walking to school as a young boy – the streets slicked with ice, the frozen air scorching his lungs – and thinking: there have to be worlds beyond this I can explore. Three and a half decades later, Sampson is hunched over a double-shot macchiato in Sydney – Australia. His hair is typically dishevelled and he’s kitted in one of his trademark black t-shirts. He smiles: “As I’ve gotten older, I’ve realised those worlds are all around us. And I’m just fortunate enough that I’m able to go and explore

36

NOVEMBER 2016

those worlds.” It is, he admits, “the best job ever”. Sampson has many jobs. The father-of-two sits at the helm of advertising agency Leo Burnett, he’s on the board of directors of both Fairfax Media and Qantas, and he’s co-host of the ABC’s Gruen Transfer. But the job he’s referring to here is that of documentary maker. Three years ago, Sampson made his mark with the pioneering series Redesign My Brain, which went on to win the 2014 AACTA Award for Best Documentary Television Program. The series enjoyed a second season in 2015, culminating with Sampson tottering across an eight-metre tightrope stretched between two Sydney skyscrapers.


‘‘I want to know what I can’t do. I want to know what the limit is”

NOVEMBER 2016

37


TACTICS

‘‘If you want to trick your brain into thinking everything’s okay, just breathe slowly.”

Take it on the chin: Sampson tries to live up to his biblical namesake.

THIS MONTH, Sampson the documentarymaker returns to Australian screens with the six-part series BodyHacks. The Channel 10 documentary sees Sampson immerse himself in six outlier communities – MMA fighters in New Mexico, Bollywood stuntmen in Mumbai, French Foreign Legionnaires in the Amazon, hunter-gatherer tribesmen in Tanzania, Baja freedivers in Mexico, Himalayan Sherpas in Nepal – in an efort to tap the mental and physical “hacks” they employ to thrive in such extreme environments. And Sampson doesn’t just observe the communities – he dives right into them. He steps into an octagon for a professional fight, he tracks baboons armed with a bow and poison-tipped arrows, he carts loads high into the thin Himalayan air. And he does it all for the purposes of exploration – both geographical and personal. “I want to know what I can do physically. I want to know what I can do mentally,” he says. “Above all, I want to know what I can’t do. I want to know what the limit is.” Want to seek out your own limits? Want to roll back your frontiers? Here are seven hacks that illuminated Sampson’s mind during his exploration of the outer limits of human capacity. Employ them – and achieve things you never thought possible.

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NOVEMBER 2016

HACK #1

HACK #2

BREATH IS POWER

GO PALEO – PROPERLY

From the moment Sampson walked through the doors of the Jackson Wink MMA Academy in New Mexico he was gripped by fear. He had a bare two weeks to prepare for a professional cage fight. And he was starting from a low base – his first confrontation left him crouched foetally, his face buried in his hands. The message from trainer Greg Jackson: breathe in for a four count, hold the breath for a four count, breathe out for a four count. For Sampson, the ensuing calm was a revelation. “We carry one of the body’s most powerful weapons around with us every second of every day. And we intuitively know this. When we get stressed, our breathing gets shallower. But if you want to trick your brain into thinking everything’s okay, just breathe slowly.” For this reason, Sampson spent more time at the academy practising his breathing than he did working his left hook. Another key component of Sampson’s two-week fight prep: developing the pre-fight routine that would become his touchstone on fight night. He brushed the canvas with his fingertips as he entered the cage, skipped a full circuit of the octagon, then stood against the wire and sucked in 10 slow breaths. The value of this ritual? “Familiarity. Rituals give your brain a way of settling. Even though you’re in a position of chaos and stress, you do what you’ve always done. And that calms you down.”

Two weeks spent eating, hunting and sleeping alongside the Hadza, a hunter-gatherer tribe in north-eastern Tanzania, forced Sampson to reevaluate his understanding of the Paleo Diet. “The Hadza have no refrigeration,” he says, “so everyday they wake up with zero. Nothing. Every morning, the men go out and hunt, the women go dig for roots. Seventy per cent of their diet? Roots and fruit. That’s the Paleo Diet. When we think Paleo, we think meat. But they eat meat once every three days – maybe. And they don’t have diabetes, they don’t have cardiovascular disease, they don’t have any of this stuf. Because their diet is incredible – fruits and vegetables.” Another crucial element of the Hadza diet is time. Because breakfast has to be dug from the earth or brought into camp on the point of a spear, they will typically go 16 hours between dinner and breakfast. “They eat and they wait,” says Sampson. This is the same idea behind intermittent fasting (IF). Hugh Jackman, for example, powered his Wolverine physique with an eating regime called 16:8 where you eat nothing for 16 hours a day (between, say, 7pm and 11am), then cram all your kilojoules into the other eight hours. Jackman’s superhero body shows how efective it can be. And studies from the Salk Institute of California also show that having brekkie later and dining earlier helps you to lose fat and control blood sugar.


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TACTICS

Higher ground: Sampson shadowed Sherpas in the Himalyas to learn how to perform at altitude

HACK #3

SILENCE YOUR EGO Sampson has experience at high altitude – in 2001 he summited Everest. But the cameramen who accompanied him as he climbed with the Sherpas for BodyHacks had never gone high. And so, as they pushed above 6000m, Sampson’s crew began to crumble. “Everyone adjusts to altitude – it’s just a matter of time,” he explains. “But your adjustment to it is inversely proportional to the amount of work you do. The harder you work, the more broken down you get, the higher your susceptibility to altitude sickness.” For this reason, Sherpas move slowly. They know exactly how little to do to get the maximum result. Your take-home: “Be driven by how your body feels, not by how your ego pulses,” says Sampson. “We think we have to expend ourselves beyond our limits to see results. But Sherpas? They don’t understand that way of thinking.” HACK #4

EMBRACE DISTRACTION On day one of his 10-day “toughen-up course” with the French Foreign Legion, Sampson botched a rope climb, shredding the palms of his hands. The remaining nine days were, he admits, pure agony. “At one stage on an obstacle course, the blood from my hands was pouring through my gloves. I said to the instructor, ‘Look, the blood’s coming through my gloves.’ He said: ‘Great. It’ll make the course more diicult for you.’” Sampson soon realised, however, that all the legionnaires were grappling with pain. Their coping mechanism: the separation of body and mind. “And they do that through distraction. They focus absolutely on the task at hand. It’s amazing when you’re totally focussed on the task at hand, how you can forget about the immense pain you’re feeling.” HACK #5

LOVE THY NEIGHBOUR Sitting around a campfire one night, Sampson turned to the legionnaires’ platoon leader and asked: “How can you kill someone you don’t know? How can you justify that?” The man’s answer: “I don’t ask the question.” “But I soon learnt how they do it,” says Sampson. “They use the hack of camaraderie. They put everyone into units – then they bond you. They put you through these hellish courses. You fight fear together, you fight tiredness together, you fight the screaming drill sergeant together. Then, when you and I are in battle – I’ll kill for you. My justification isn’t that the enemy are bad – it’s that you’re family.” The message: camaraderie is performance fuel. Build a strong team and the results will low. “Camaraderie is what keeps the guys in the French Foreign Legion alive,” says Sampson. “They live together, they fight together, they survive together.”

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NOVEMBER 2016

HACK #6

HACK #7

VISUALISE, VISUALISE, VISUALISE!

MOVE WITH PURPOSE

The job of a Bollywood stuntman is reputed to be one of the most dangerous on Earth. On Sampson’s first morning at his Mumbai training school his instructor pointed to a window. “I’d like you to jump out, please.” Sampson looked down – it was a four-metre drop. “What? Right now?” “Yes, please. Jump out the window.” “But I don’t know how to land properly!” “I know. But jump, please. Then we will teach you. . .” Sampson jumped. He also fought goons, got set on fire and had bottles smashed over his head. How do the stuntmen survive such punishment? By using their minds in place of their bodies. “You don’t have to physically repeat things,” says Sampson. “What happens in your mind happens in your body.” By repeatedly watching videos of stunts, the Bollywood daredevils only need to jump five times instead of 50. “That’s the power of visualisation.”

Was there a defining characteristic that linked these extraordinary communities? Sampson sips his macchiato before answering: “Yep. They’re never meandering. They’re always moving in a straight line. And that’s incredible to be part of.” From the Hadza tribesman sharpening his archery skills so he can provide meat for the tribe, to the legionnaire setting new thresholds of sufering so he can survive the next fire fight, to the Sherpa moving with studied slowness so he can get back down the mountain, all were completely end-goal focussed. It is, Sampson contends, a lesson we can all learn from. “Never go to the gym to train; go there to achieve something specific. When I train with a task in front of me, I train so much better. I’m not thinking: wow, this is going to hurt when I lift this weight of the ground. I’m thinking: wow, it’s going to hurt when I’m in the jungle with the French Foreign Legion. . .”

The Danger Zone

280 Approximate number of people who’ve died climbing Everest

1in8

Proportion of men accepted into the French Foreign Legion each year

3

ts r of bou Numbe re a befo MA sional M profes r suffers te figh atic a traum ry ju brain in

300 Number of Hadza hunter-gatherers left on earth

2.5per1000Workers Fatality rate among professional stuntmen

Average increase in ability to hold breath under water from freediving training


MUSCLE + FITNESS

THE

BEXERCEISSEYTOU’RE NOT DOING

Harness a Better Body Lose your beach-body hang-ups with the TRX burpee, a move that burns fat and builds strength even better than the original YOU MAY NOT LOVE DOING BURPEES. In fact, if you did you’d be the first. Their popularity exists purely because this simple movement requires no equipment and, most importantly, is incredibly effective at raising your heart rate and, consequently, burning fat. But if you’ve mastered the basics – and have access to a suspension trainer such as a TRX – you have all you need to make this move work even harder for you.

Traditional burpees can be tough on joints. Do them with a suspension trainer and you remove the jump component, for a lower-impact movement. As for gains, expect to bolster your co-ordination while forcing your posterior muscles to pull more weight. (Standing up out of a plank using one leg may sound simple, but requires a strong and balanced lower body.) Do four burnout sets of 15 reps per leg at the end of a workout to get the most out of this move.

HIT THE DECK Bend your left leg at the knee until you can plant both hands firmly on the ffloor in front of your foot. Kick out into a plank position with feet together and hold for one count. a

STEP OUT Step your left leg back to its starting position between your hands, or as close as possible. Once planted, use your foot to stay centred and maintain your balance.

STAND UP Centre your body over your left foot and return to the start position. Keep your posterior active by engaging your left glute and hamstring. Hold for two counts, then repeat.

01 GET SET

WHAT YOU’LL GAIN UPGRADED MOBILITY

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NOVEMBER 2016

NEXT-LEVEL FAT BURN

STRAPPING ABS

A POR RTABLE WOR RKOUT

PHOTOGRAPHY: PHILP HAYNES

Holding on to a wall for oth support, position bo nstep of straps around the in your right foot and assume a on your starting positio e TRX’s slightly in front of the anchor point.


Avaliable at


HEALTH

MORNING GLORY Your brain is at its most productive in the two-hour window after you crawl out of bed. Capitalise on that sweet spot with these 9 tips

RESEARCH FOUND THOSE WHO PERFORMED ACTS OF KINDNESS ARE LESS AFFECTED BY STRESS

[ BY LIAM CURTIS]

1

Left Leg First Turns out waking up on the wrong side of the bed is a thing. A survey by bedmakers Sealy UK found that men who get out of bed on the left side are up to 10 per cent happier. Those who roll to the right are 10 per cent more pessimistic. Now push over, you’re on our side.

2

Square It Off Your mum nagged you for a reason – making your bed is good for you. Lewis Howes, host of the podcast The School of Greatness, says that tucking in your sheets will make your morning feel more accomplished, laying the foundation for a productive day.

3

Good Deed Research published in the journal Clinical Psychological Science found those who perform acts of kindness are less emotionally affected by stress. Take your morning coffee, for example. Opting for Nespresso coffee pods ensures you’re buying coffee that’s 100 per cent sustainably sourced. Oh, and the pods are recyclable too.

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Find your nearest recycling point at nespresso.com. Good deed done for the day.

4

Light Work Toss the alarm clock and ease yourself out of sleep with a healthier alternative: light. Sleep specialist Dr Christopher Winter suggests using a sunrise clock that gradually brightens. The LED glow will tell your body to stop making melatonin, the hormone that makes you feel tired.

5

Go Menthol Big day ahead? Research from Wheeling Jesuit University suggests a peppermint odour is linked to increased motivation. Try a minty cologne like Eau De Lacoste L.12.12 Energized to supercharge your day.

6

Chill Out Wash down a high-protein breakfast of eggs, bacon and avocado with a cold glass of water. Chilled H2O can raise your metabolism by 30 per cent, according to researchers at Berlin’s Humboldt University.

7

Sour Smell of Success According to Dr Alan Hirsch, medical director of Chicago’s Smell and Taste Treatment and Research Foundation, the scent of lemon can kickstart beta wave production and increase your energy levels by 50 per cent. Go for gold and sip on a hot mug of lemon water while sniffing the fumes.

8

Pump Up the Jam Scientists at the University of Missouri have found the perfect excuse to turn up the volume on some cheesy pop tunes: apparently the zippy beats force your brain to keep up, sharpening your thought processes.

9

Take the Plunge Sidestep the water-cooler debate about last night’s episode of The Bachelor and dive straight into your most taxing work task. “You are at your most productive when you first arrive in the office,” says Laura Vanderkam, author of What The Most Successful People Do Before Breakfast.


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HOT


Supersized Gains Dirty burgers have had their day on the barbecue. Follow our plan to indulge your patty habit without sabotaging your summer goals

Name: Adria Wu Job: Chef and author

CHEAT MEAL? CHIA, RIGHT!

Use her simple recipe tweaks to make getting in shape more palatable than ever.

BEEF UP WITH BONUS HEALTH BENEFITS

INGREDIENTS (serves 2) • 1 small white onion, diced • 2 garlic cloves, diced • ½ tsp cumin • ½ tsp paprika • ½ tsp sea salt • ¼ tsp pepper • 1 tbsp olive oil • 2 slices halloumi • 1 avocado, sliced • Spinach, 2 handfuls

KILOJOULES

72g

LK UP

BULK-UP EXTRAS • 450g minced rump steak • 3 eggs • Chia seeds, sprinkle • 2 wholegrain rolls

4420

53g

BU

Let’s not mince our words: with more than 51 grams of protein in its ground rump steak, plus an extra 10g of muscle fuel in the topping, this PB pounder will ensure that the only “Golden Arches” in your vision are your biceps. Meanwhile, the chia seeds provide manganese to help you metabolise all that protein, and the wholegrain roll ofers slow-release complex carbs to replenish your glycogen. (It also has triple the digestion-aiding fibre of a white bun.) Yes, the now ubiquitous avocado is high in kilojoules, but it will help you properly beef up – it dishes out 20 essential vitamins and minerals, plus oodles of monounsaturated fat, which cuts abdominal blubber, reports the Journal of Diabetes Care. Trust us: you will not want fries with this.

PROTEIN

FAT

53g CARBS

METHOD

1/ DIAL IT UP

2/ PATTY HARD

Set your oven to 180°C, then mix together the onion, garlic, spices, salt and pepper for a seasoning mix that burns fat and boosts your immunity.

Combine the mince, your seasoning mix, one of the eggs and the chia seeds. Mould two patties, then leave until they come to room temperature.

3/ FLAME ON!

4/ START STACKIN’

Cook the patties in an overproof pan over a high heat for three minutes a side, then put in the oven for 8-10 minutes for mediumrare. Fry two eggs and set them aside.

Heat the halloumi (60 seconds a side in a nonstick pan). Add to the burger stack with the avocado, spinach and eggs. Holy cow, that’s a lot of protein.

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THE TASTEMAKER


NUTRITION

2200

47g

KILOJOULES

PROTEIN

SL I M

31g

WN DO

FAT

18g CARBS

’SHROOMS FOR IMPROVEMENT PUT A CAP ON FAT WITH A MUSHROOM BUN Cutting carbs for summer? Using two leshy Portobello mushrooms instead of a buttery brioche bun will save you 400kJ and 4g of fat, as well as having a gentler impact on your blood sugar. Then, by adding sesame seeds for cholesterol-lowering fibre and copper, you’ll help red blood cells transport oxygen to hard-working muscles and white blood cells keep up your defences against illness due to overtraining. Parmesan’s potent lavour profile means you only need a little, saving you almost 50 per cent of the kilojoules in a typical Burger King cheese slice. Plus, using minced turkey breast in place of standard beef mince takes out another 420kJ and 22g of fat (12 of it saturated) without sacrificing protein. Downsize you, indeed.

INGREDIENTS (serves 2) • 1 small white onion, diced • 2 cloves garlic, diced • ½ tsp cumin • ½ tsp paprika • ½ tsp sea salt • ¼ tsp pepper • 1 tbsp olive oil • 30g parmesan, grated • ½ tomato, sliced • 2-4 leaves cos lettuce SLIM-DOWN EXTRAS • 400g minced turkey breast • 25g fresh Italian herbs • 4 Portobello mushrooms • 2 tsp sesame seeds

PHOTOGRAPHY: KAT PISIOLEK/HEARST STUDIOS, ILLUSTRATIONS: BEN MOUNSEY

METHOD

1/ BOWL OUT BLANDNESS

2/ GRIDDLE ME THIS

Preheat your oven to 180°C. Mix together the onion, garlic, spices, salt and pepper. Combine with the turkey and herbs, then mould into two patties.

Cook the patties for three minutes a side in a hot pan. Finish under the grill, turning once, for 12-15 minutes until cooked through: medium-rare isn’t a good option with poultry.

3/ GET MUSHY

4/ PULL IT TOGETHER

Put the mushrooms upside-down in a griddle pan on a medium-high heat for eight minutes. When done, flip them over and sprinkle sesame seeds on two of them.

Pile up the ingredients, toppings and any condiments you choose in your favourite order. Make sure to put the sesamesprinkled ’shrooms on top.

NOVEMBER 2016

47


SEX

Gag reflex: it’s a laughing matter

Laugh Longer in Bed

friends, you...

usually about...

unhappy, you...

alone, you...

flat you . . .

bit risqué, you...

A Crack jokes and always have a comeback ready.

A Funny things that really happened to you – honestly!

A Try to spend time with people who make you laugh.

A Me? Alone? Sorry, I wouldn’t know what that’s like.

A Crack another one and keep cracking till you get a laugh.

A Won’t tell it if it’ll offend your friends or family members.

B Laugh off all the crap other people whinge about.

B Just how absurd your life can be.

B Think of all the ways you can laugh at your problems.

B Always find something to laugh at like yourself.

B Unleash a “Boom tish”.

B Won’t tell it if it’ll risk making you look like a knob.

C Sledge your mates about their dumb mistakes.

C An imbecile who did something stupid.

C Zing one of your friends to lighten your dour mood.

C Wonder where the hell all your dickhead mates went.

C Explain the joke till the moron gets it.

C Tell it to everybody who will listen. Then tell it again.

D Inevitably wind up as the target of the boys’ punch lines.

D The latest moronic blunder you committed.

D Hide your blues by kidding around with everyone else.

D Assume everybody is avoiding you – like they always do.

D Berate yourself for botching the punchline.

D Tell it. You’ll probably wind up the butt of the joke anyway.

MOSTLY A Affiliative Humour

MOSTLY B Self-Enhancing Humour

MOSTLY C Aggressive Humour

MOSTLY D Self-Defeating Humour

You use humour to build bonds and improve relationships. Teasing is in good fun and your easy charm translates to instant friendships. Your humour is a valuable addition to your social life. Look for spontaneous women who love to laugh.

For you, comedy is a coping mechanism. You enjoy life’s absurdities and probably have a healthy self-esteem and few emotional problems. Look for women who delight in cheerful jokes about the stuff everyone else moans about, and enjoy absurdist comedy.

You’re not laughing with people but at them, relying on sarcasm and put-downs. But that’s because you believe they deserve to be ridiculed. Look for women who can dish it out. Warning: it could be tough as it’s men who are more likely to demonstrate aggressive humour.

You’re the butt of the joke and you know it. You make fun of yourself and let others crack one-liners at your expense. It’s how you fit in. Look for self-deprecating types. Together, you may be prone to anxiety, but no one will notice because you mask your pain with comedy.

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NOVEMBER 2016

PHOTOGRAPHY: APIX SYNDICATION; SOURCES: DR ROD MARTIN, WESTERN UNIVERSITY; JOURNAL OF RESEARCH IN PERSONALITY

When you share a sense of humour, there’s a better chance she’ll tickle your funny bone


‘

Roasted rolled pork loin


RICK ROSS: WEIGHT-LOSS BOSS The Teflon Don has dropped 34 kilograms – but he hasn’t lost an ounce of swagger [ BY MICHAEL EASTER ]

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NOVEMBER 2016

PHOTOGRAPHY: ZACH WOLFE; CONTOUR BY GETTY IMAGES; GROOMING: PETER GRAHAM

Rick Ross’s goal isn’t to build a cover-model physique. It’s simply to feel a little better every day.


WEIGHT LOSS

I

t was just a day in the life of the “Goddamn Boss”, until things got very real, very fast. Rick Ross was in the air, lying from Miami to Vegas – private jet, naturally – when he sufered a seizure. “We had to make an emergency landing in Alabama so they could get me to a hospital,” recalls the multiplatinum-selling hip-hop artist. B E FO R

Luckily, there was no permanent damage. But the doctor had sobering news: if the 160kg sta ar kept it up - sleeping three hours a night, eating 700-gram stea aks at 4am - his next health scare could be his last. That was in 2014. Today, Ross is living la arger than ever, but he’s doing it 34kg lighter and feelin ng better at 40 than he did at 30. “I’m still losing weight, and now I’m starting to build hard muscle in places.” And that’s a hell of a feat, considering that only 20 per cent of overweight people who lose 10 per cent of their weight are able to keep it off for a full year, says the journal Obesity. Ross’s secret: focus on progress, not perfection. “I set my own pace, started slow, and made working out and eating healthier part of my lifestyle,” he says. “If I quit all the things I loved cold turkey, I knew it would be only so long before I went back to my old ways.” If you’re carrying too much baggage, losing just 5-10 per cent of your body weight over six months significantly reduces your risk of heart disease and other health conditions, says the National Institutes of Health in the US. “My advice for anyone looking to lose weight is to not make it feel like a job,” says Ross. Here are five effortless strategies Ross uses to make his weight loss stick.

ROSS’S FITNESS JAMS

Devil in a New Dress Kanye West featuring Rick Ross

Ima Boss Meek Mill featuring Rick Ross

The Devil Is a Lie Rick Ross featuring Jay Z

O Let’s Do It (Remix) Waka Flocka featuring Gucci Mane, Rick Ross, and Puff Daddy

The hip-hop superstar follows a form of circuit-training he dubs “RossFit” E

RECR RUIT YOUR CREW

GET 7-8 HOURS OF SLEEP

“My buddies work out with me,” says Ross. “That’s our whole thing now.” WHY IIT WORKS If your social network is on board with your goal and plan, you’re less likely to skip or slip, says Cra aig Weller, director of exercise at Pre ecision Nutrition.

With any more or less, research shows a significant association with weight gain. Ross was getting half that on a good night, thanks to his all-night studio sessions. “Those late nights are when I’m most excited and making hit records,” he says. So the answer wasn’t for Ross to sleep through his creative power hours. Instead, he compensates by sleeping in and taking long naps. WHY IT WORKS When you’re sleep deprived, your body’s hunger hormones growl, says sleep-medicine specialist Dr Christopher Winter. “Ghrelin spikes, causing you to crave high-kilojoule foods,” he says. “Leptin, the hormone that makes you feel full, is suppressed.” That’s why extra sleep makes it easier for Ross to stay true to his diet. Log eight hours at night, or add a nap.

PICK A FEW SIGNATURE MEALS S Ross worked with a chef to R d develop five healthy, tasty dishes he cou uld cycle through, like kale casserole, sa almon, salad and giant fruit plates. WHY IT WORKS “People are most likely to default on a diet when they’re busy or stressed,” says Weller. Planning meals makes you less vulnerable to the lure of high-kilojoule foods.

CHEAT – AND ENJOY IT

CUSTOMISE YOUR TRAINING

“I knew my weight loss wouldn’t last if I never ate the things I love,” says Ross. So he still takes down burgers and lemon-pepper chicken wings when he craves them. The catch: he can only eat those foods between midday and 5pm, two or three days a week. WHY IT WORKS Having cheat windows may not be an ideal weight-loss tactic, but the limitations help Ross make consistent progress. “For a guy like Ross with around 40 kilos to lose, you don’t need to be too stringent at first,” says Weller. “Look at what you eat and make it incrementally healthier over time.”

“My workouts follow a CrossFit format,” Ross says, “but I slow it down and smooth it out a bit.” He does what he calls “RossFit” at least four days a week. He begins each workout with a jog, then he and his friends set up five exercise stations and cycle through them for 30 minutes. A typical circuit: deadlifts, box jumps, medicine ball throws, row sprints and push-ups. WHY IT WORKS You won’t exercise regularly if you don’t like your workout, says trainer Brian Patrick Murphy. So if you have to, modify your program to make it more enjoyable. “I love that Ross warms up by jogging outdoors,” Murphy says. “Getting out of the gym adds an element of fun and interest.”

NOVEMBER 2016

51


ITION

FIND A WHEY When it comes to protein s supps, it pays to look beyond whe ey. Muscle-seekers can find new gains of the dairy menu CREAM OF THE CROP Do you have a dairy intolerance? “Don’tt be so quick to answer no,” says John Berardi, might co-founder of Precision Nutrition. “You m and not even know it.” Indigestion and sstuffy sinuses can be symptoms, but even witthout ny them, whey substitutes are worthy of an cynic’s attention. Milk the benefits of these dairy free alternatives. alternatives dairy-free PEA With more protein per gram than whey, this hypoallergenic powder (no intolerances here) boasts high levels of branched-chaain amino acids crucial for sleevee-busting muscle growth. The onnly drawback is the, um, somewhat “earthy” taste. HEMP The Rolls-Royce of veggie proteins, hemp powder containss all 21 amino acids plus omegga 3 and 6. Liven up the flavour with cocoa powder, which enhancces cognitive function, and you’ll sennd your PBs up in smoke. RICE Studies in the Journal of Nutrition show that, taken post-workout, rice protein is as effective as whey for gaining muscle. The difference is that it’s loower in salt and fat, higher in fibre and contains no allergens. EGG WHITE One scoop delivers thee same protein as four eggs. Better still, it digests slower than whey w but wder, for all faster than casein pow the gradual-release beenefits without any delay (or shells in your omelette).

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NOVEMBER 2016

FUEL TOOLS S Just as drinking beer from a plastic cup imme easurably damp pens the experience e, persisting with che eap plastic shakers is an own goal. Upg grading to a stain nless-steel vessel makkes cleaning up easier and drinking the sstuff more pleasurable (Try the Cheeki Stai ainless Steel Protein Shaker 750ml, $19.75; healthnut h tsaustralia.com.au.) Non-dairy protein ins absorb moisture differently, making the em e especially versatile in the kitchen. “When coo okin ng with protein powder, a quality handhe eld blender makes things a lot easier,” says Ann nna Sward, author ow )er Cookbook. of The Ultimate Protein Po “Cheaper ones often don’t havv power to mix the batter properly.”” (MH l kes the 99;; Sunbeam Stick Master, $9 harveynorman.com.au)). o recommends chann nelling g your inner A Adriano Zumbo with a purpose-de pu esigned cupcak ake tray. Go silic licone so you wo on’t tarnish your #eatcle clean credentials by greasing it with oil.


NUTRITION

LEAN CUISINE If your personal protein cookbook beginss and ends ought with stirring a scoop into supermarket-bo pancake batter, we suggest taking a few pages out of e to bicepsSward’s book. From an eggless omelette han the real bulking hemp brownies more delicious th thing, a swole new world awaits . . .

EGG-WHITE PROTEIN B BREAKFAST B BOWL INGREDIENTS

•C Cocconut milk, 1 cup • Glu lute ten-free oats, 1½ sco s oops • Unfla av voured egg-white protein np powder, 2 scoo s RICE PROTEIN OREOS INGREDIENTS • Cocoa powder, ⅛ cup • Brown rice protein powder, ⅛ cup • Tahini, 2 tbsp • Agave syrup, 1 tbsp • Medjool dates, 3 • Xylitol, 1 tbsp • Coconut flour, 1 tbsp • Coconut milk, 3 tbsp • Coconut oil, 1 tsp

METHOD Blend the first six ingredients and divide the mix into 12 balls. Flatten them on the bottom of a muffin tray and bake at 190°C for seven minutes. Mix the remaining ingredients until creamy then sandwich between two cookies.

PHOTOGRAPHY: DAVID SYKES, FOOD STYLIST: VAL MCARTHUR

E ORANGE PEA PROTEIN CAKE INGREDIENTS • Coconut flour, ½ cup • Grated coconut, ½ cup • Pea protein, ½ cup • 1 egg • Toffee FlavDrops, 1 tbsp • Dried apricots, ½ cup • Kara coconut milk, 3 cup ps • Orange rind, 1 tbsp • Cinnamon, 1 tsp • Baking powder, ¼ ttsp

METHOD

To make this break kfast, h heat the milk with h the oats in a pan. Ass the porridge thicke ens, p whisk the prot otein with w h a cup of warm half w water u until light and a fluffy. Pour the “eggs” ggs over the porridge, turn tu the e heat h down, ut the he lid on th he pan a d wait un cooked. Serve in a bo topp ped ed with sliced fresh fru uit. Or just ust scoff it straight from the pot.

TAK THE PO DER BACK Ad these fitnessAdd eenhancing natural superfoods to your supps and leave your competition shaking MACA

HIGH-PROTEIN HEMP M BR BROWNIES INGREDIEN IENTS o, cooked Chocolate hemp protein otein powder, ½ cup

LUCUMA • Egg whites, 1¼ cups

• 1 zucchini

METHOD This gluten-ffree cake nockked can be kno with ju ust a togetherr w tess’ worrk. few minute Blend the in redie redients e batter together, pour the b into a 23-centimetre baking tray and bake at 170°C for 25-30 minutes. If you can bear a crumblier consistency, you can make it vegan by leaving out the egg.

Its libido-lifting rep has yet to be bolstered by science, but this South American root – loaded with vitamins B1 and B2 – has been proven to p convert food into use le energy.

METHOD Blend all the ingredi nts togeth r, leaving out the zucchini. Grat the zucchini, put the shavin s in a napkin and work on your rip strength by squeezing e moisture out before ding the pieces to the blen d ingredients. Put the mixture o a brownie pan and bake at 17 °C for roughly 35 nutes. Let e contents of the tray cool, t n slice and serve.

After studies suggested that extracts from the lucuma fruit had healing-accelerating and anti-ageing properties, Rutgers University went straight to the patent office. Wise move. BEE POLLEN

Okay, so this isn’t technically a powder, but with 18 vitamins and the full set of essential amino acids, who cares? (Other than bee-related allergy sufferers, who should steer clear.)

NOVEMBER 2016

53


HEALTH

PAIN AND GAIN It’s the classic pharma conundrum: which to smash in case of emergency? To end the inlammatory debate bate, MH H puts two ccommon painkillers under the microscope

PARACETAMO OL

ROFEN IBUPR

20¢

¢ The cost c for your onee-day max of mg – six own1200m d pills to pop brand

For 4000 milligrams, or eight own-brand tablets – the maximum daily dose

VS “Paracetamol is good for headaches, fevers and mild pains. You do not usually become tolerant to the drug, and you can take it on an empty stomach”

ENDORSEMENT

Dr Stephen Humble, pain medicine specialist, London Pain Clinic

A 2000 study by the University of Ulster proved that, despite its efficacy in battling pain, paracetamol doesn’t tackle delayed-onset muscle soreness

“Ibuprofen can be used for joint pain or osteoarthritis, and its safety profile is generally considered to be more favourable than paracetamol’s” Dr Ralph Rogers, medical director, London Sports Injury Clinic

MUSCLE RELIEF

NONE

HIGH

Though it won’t restore muscle function, anti-inflammatory ibuprofen is a close ally when you’re suffering post-leg-day pain

SIDE EFFECTS

Swelling

Low blood pressure

High blood pressure

HANGOVER

Ball too hard last night? Rogers, a medical adviser to the NBA, suggests paracetamol, plus proper rehydration

Abdominal pain

Humble recommends going one further and slamming a cocktail of ibuprofen and paracetamol chased by plenty of water. And a big brekky

INJURY

Inflammation is how the body deals with harm. Taking paracetamol 1-2 days after a knock allows your body to do its thing

Nausea

Further down the line, antiinflammatories such as ibuprofen will quell excessive inflammation and help muscle recovery

BONUSES

Boosts memory

Relieves stress

Fights depression

Fights depression

Slows Alzheimer’s Combats Parkinson’s

THE MH VERDICT: IBUPROFEN An easy pill to swallow for the one in three people who don’t know the difference anyway, but ibuprofen’s anti-inflammatory firepower blows paracetamol out of the pharmacy. Just use the lowest effective dose, and use sparingly. Surely you can tough out the odd case of DOMS? 54

NOVEMBER 2016

PHOTOGRAPHY: PAVEL DORNAK/HEARST STUDIOS

Rash


What if you could turn your living room into a waiting room? With Telstra ReadyCare you can. Sickness doesn’t keep business hours and neither do we. Telstra ReadyCare provides 24/7 access to an Australian-based GP by phone or video, for advice, a diagnosis or prescription. ReadyCare complements the care your GP provides, when they’re not available. Discover the wonder of technology at telstra.com/thriveon

Thrive On


10

Health Checks Every Man Should Get

Your body is a temple. Let’s keep it that way [ BY LIAM CURTIS ] SADLY, MEN AND DOCTORS do not have a long and storied history. If you happened to live in ancient Egypt, for example, your life expectancy was 34. If you avoided an infant mortality rate of 30 per cent, a life of illness often concluded with malaria, tuberculosis or a pyramid-building OH&S failure. A physician’s visit would see a dead mouse placed into your mouth to soothe toothache and a smearing of crocodile faeces inside your loved one’s, er, fundament as a form of contraception. It’s easy to see why a trip to the doc might be put on hold. Three thousand years later and not a lot has changed. According to the Australian Institute of Health and Welfare, only 43 per cent of men are likely to regularly visit a doctor. Don’t stick your head in the sand. Book a visit to your GP and take these tests.

Sleep Poor sleep leads to general uselessness the next day. “Some of the consequences are falling asleep while driving and waning concentration,” Bartone says. Modern Medicine Minor throat or neck surgery can relieve airway blockages. Don’t want to go under the knife? A CPAP machine can assist breathing. The Sacrifice A night in a sleep clinic. Sounds easy – but 80 per cent of sleep apnoea sufferers let the condition go untreated.

Glaucoma Glaucoma is the leading cause of blindness in Australia. “It’s not particularly common in your twenties, but starts to become an issue in your thirties and forties,” says Dr Tony Bartone, vice-president of the Australian Medical Association. Fortunately, scientists at UNSW Australia have developed a testing protocol that will identify glaucoma four years earlier than existing techniques. Modern Medicine A doctor or optometrist measures the pressure in the chamber of your eyes with a tonometer. Don’t fret – it’s not painful. The Sacrifice An eye test can cost up to $250. Then again, you can’t put a price on sight.

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NOVEMBER 2016

Dental Hygiene A study at the University of Sydney found that the need for fillings is reduced by almost 50 per cent with good oral care and diet. “Poor quality of teeth also leads to limited digestion,” says Bartone. “If you don’t chew your food properly then you can’t extract all the nutritional goodness.” Modern Medicine A dentist looks for discolouration of teeth, swelling in the neck glands and gum soreness using probes, retractors, excavators and lasers. The Sacrifice Lying with your jaw wedged open 90°. According to research at the University of Adelaide, fear of dentists affects one in six Australian adults.

Blood Pressure “Problemsaresymptomlessand unfortunatelythefirsttimepeoplerealise theyhavebloodpressureissuesiswhenit’s toolate,”Bartonesays.Agoodmarkvaries accordingtoheight,weightandage,although ahealthysystolic score is usually between 100and135. Modern Medicine A sphygmomanometer inflates to cut off circulation to your arm, then a doctor monitors blood pressure with a stethoscope as it’s pumped back through. The Sacrifice Blood pressure needs close monitoring over a prolonged period and numerous check-ups.


HEALTH

Pre-conception The sooner you get an examination, the better chance of a successful pregnancy. “Sperm takes three months to develop, so you can train healthy swimmers in 12 weeks of dieting and exercising,” Bartone says. Modern Medicine Technicians will count your sperm while examining their movement, shape and numbers. Normal is anything greater than 50 per cent. The Sacrifice No alcohol or caffeine for five days before the test and certainly no masturbating for 72 hours beforehand.

Skin Cancer

Blood Lipids

Australiahas thehighest rateofskin cancer intheworld.Yep–the world.Startwitha homecheck-up. “Look for changesin the shape,sizeor colour of freckles,moles and patchesofskin,particularly on your back,” saysBartone.

An excess of these fat-like substances in your bloodstream can cause blockages in your artery walls, increasing your risk of heart disease. Diabetes, alcoholism, kidney and liver disease, and stress are all negative contributors.

Modern Medicine GPs monitor the skin for certain “spots and evolutions” before proceeding with a biopsy, where a sample of tissue is sent for a microscopic diagnosis. It’s up to the lab geeks from there. The Sacrifice The wait for results can be tense. But stay positive: 95 per cent of skin cancers can be successfully treated if found early.

Modern Medicine A blood test is taken to measure levels of cholesterol and triglycerides. The Sacrifice A small prick with a needle. If it helps, the technical name for a phobia of needles or injections is trypanophobia.

Weight Assessment “If you’ve had different sexual partners without using a condom then an STI check-up should be mandatory every three months.” Bartone says.

The Australian Institute of Health and Welfare reports that 63 per cent of Aussie adults are overweight or obese. “It’s not a good sign if you can pinch a layer of skin and fat that wobbles around your belly,” Bartone says.

Modern Medicine Clinics offer days where you can walk in and be tested without an appointment. The Sacrifice Long queues, awkward silences, avoidance of eye contact.

Modern Medicine Abdominal circumference measurements now trump BMI. “For an accurate reading you need to visit a GP, who will use calipers to detect millimetres of fat,” says Bartone.

Sexual Health Testicular Cancer A study in the journal Scientific Reports found that almost 50 per cent of testicular cancer risk is hereditary. A rummage around should be part of your daily routine in the shower. “Often you will detect lumps that aren’t testicular cancer,” says Bartone, “but it’s better to be safe than sorry.” Modern Medicine An ultrasound produces images of your testes and detects solid tumours. The Sacrifice A gloved stranger playing with your crown jewels. To try it out yourself first, roll your testicle between your fingers and thumbs, feeling for hard lumps or smooth, rounded bumps.

READY-MADE REMEDY If you’re caught somewhere between seeing a GP and employing an ancient Egyptian remedy, then give Telstra ReadyCare a call on 1800 732 392. The 24/7 service lets you talk to an experienced Australian doctor by phone or video to receive advice, diagnosis or a prescription. For more information, head to readycarenow.com.au.

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HEALTH Take steps to avoid placing one foot in the grave.

DEVIL’S ADVOCATE

Get comfortable: desk jockeying won’t necessarily lead to an early grave. With some simple lifestyle upgrades, you can happily sit down and stand the test of time

58

NOVEMBER 2016

SATAN’S LITTLE HELPER Dr Richard Pulsford is a lecturer in physical activity and health at the University of Exeter. Rest at ease.

active. So if you live a bustling life, you can still enjoy those box-sets guilt-free. It seems that what really wrecks your health is a lack of physical activity, not how much time you actually spend sitting down. So, how can you stay physically active if you have to work at a desk five days a week? First, you need to understand what physical activity really means. The scientific definition is any movement of the skeletal system that results in an energy expenditure above normal resting levels. Research suggests even regular strolls – to meetings, around the oice or in the park at lunchtime – can protect against any harmful efects of your 9-5. In fact, a University of Missouri study showed short walks can actually reverse the

vascular dysfunction – such as reduced bloodlow and increased stress on the artery walls – caused by inactivity. A raft of other studies have revealed that incidental physical activity as insignificant as walking over to a colleague instead of emailing can improve your cardiovascular health. Many of the problems we’ve all been worried about lie in a lack of physical activity, not from sitting down. If you asked me whether I think sitting raises your risk of dying, regardless of how much exercise you do, the current evidence suggests no. The truth is we have multiple opportunities, daily, to be more active – but only one opportunity to cancel that treadmill desk order before it’s too late.

THE DEVIL’S DETAILS

GO URBAN

TAKE 10

STAMP ON IT

International Journal of Epidemiology research suggests an active commute can protect desk workers from the risk of a sedentary job.

A University of Missouri study proved that just a 10-minute walk undoes the harmful effects on your heart caused by six consecutive hours of sitting.

Another University of Missouri study found tapping your foot for 100 counts a minute helps improve heart health.

WORDS: MARK BAILEY; PHOTOGRAPHY: ROWAN LEE

ARMCHAIR. BUS SEAT. Barstool. Couch. Most of us spend 50-70 per cent of our time sitting down, even though we’re constantly being told that our comfy chairs are killing us softly. We’ve heard that long periods of sitting are associated with a 90 per cent increase in the risk of death from heart problems and a 49 per cent rise in the overall risk of dying prematurely. We’re also told that watching three hours of TV a day doubles our risk of mortality. Controversially, major health bodies – such as the UK’s NHS – now even say that sitting down is, in itself, bad for your health, regardless of how much other exercise you do. But my team’s new research suggests it’s time for a rethink. In a study with colleagues at the University of Exeter and University College London, we analysed data from 5000 people aged over 16 to assess the link between all forms of sitting and mortality. And guess what? Resting on your derrière had absolutely no efect on mortality risk. Even when we accounted for factors such as age, diet, smoking and alcohol consumption, no link was found. So why are our results diferent from the standard line? It could be because the people we analysed – all urban-dwelling government workers – live more active lives than most of the population. The data shows they walk more often each day and engage in more physical activity, possibly due to the challenges of getting around large cities. Your take-home: regular physical activity seems to shield people from the health problems associated with sitting around. In fact, when you unpick some of the other research, this trend becomes even more apparent. One interesting study from the National Cancer Institute in the US showed that time spent watching TV was only associated with a higher mortality risk in people who weren’t otherwise physically


I’M SELLING A HOME GYM KIT.

ANY TAKERS?

IS ANYONE INTERESTED IN CROSSFIT classES?


GEYER BY NUMBERS

NAME

Ma rk G e y er

AGE

48

HEIGHT

19 5 c m WEIGHT

10 8 KG WEIGHT

NO SURRENDER Middle age and a battered body haven’t stopped former rugby league enforcer Mark Geyer from pursuing peak itness. Follow his lead and extend your prime [ BY DANIEL WILLIAMS

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PHOTOGR APHY BY

NOVEMBER 2016

TOMASZ MACHNIK ]

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MARK GEYER’S EMERGENCE AS A FEARSOME physical force occurred in his mid-teens when he shot up like a beanstalk: 12 centimetres in an of-season to hit the height he is now. A few years later his first-grade coach wondered why the young giant seemed more interested in playing with subtlety than menace. “I was 19 years old, 195cm and 107 kilos,” says Geyer. “And I had a lot of testosterone running through me. Ron Willey started calling me ‘Mountain’. He said, ‘Mountain, I want you to be the bloke nobody wants to run at’.” You’re on, said Geyer, and for the next dozen or so years the colossus from Penrith – on Sydney’s western outskirts – personified intimidation and belligerence in the world’s most gruelling rugby league competition. After a volcanic State of Origin match in the early Nineties, the Queensland coach branded him a “lunatic”. The lunatic – let’s go with firebrand – is now 48 years old. As part of Triple M’s The Grill Team, he’s still direct and fearless with his views, but an altogether calmer presence. Family and an early-morning shift have imposed structure. As has a workout routine that would expose men half his age. “I tested positive to marijuana in 1991 and I’ve experimented with the odd drug here and there,” says Geyer, who’s en route from the Triple M studio to one of his kid’s athletics carnivals. “But there’s no drug I’ve ever had that can beat exercise.” Perhaps you’re like the sizable proportion of ex-footballers that can’t abide the idea of training. Your body hurts; your tolerance for self-inlicted sufering is exhausted. With his wreckingball style, Geyer and pain were intimates – and remain so. “I had my share of operations,” he says, “but the ring finger on my left hand, which has 14 pins in it from an injury I picked up in the late Nineties . . . that’s the only thing that aches most of the time.” But he won’t back of. Day after day, he works out with zeal, because what’s the alternative? Tossing it in? Watching your frame, which once inspired trepidation in rival behemoths,


MUSCLE + FITNESS

soften and expand? In his home gym, he trains for health, pleasure and personal pride. But also from a form of addiction: if he puts his feet up for more than two days, he says, he feels ill. His staples are brief (maximum half-hour), highintensity weights circuits, and slightly longer boxing sessions. “I’ve got no doubt I’m fitter than I was in my playing days,” he says, between sets of body-weight dips. “I mean, at 48, obviously I could never play again, but I’m more muscular now – and leaner. I used to be an XL shirt, now I’m a double XL. I used to be 38-inch pants, now I’m 36.” Geyer hasn’t always relished the prospect of his next sweat session. As a tearaway, he hated being told what to do, including how to prepare for footy. “When I’d rock up to training and see witches hats and tackle bags and people with stopwatches, it would intimidate the shit out of me,” he says. “I’d feign injury or try to think of some other way to get out of it.” While he considered himself match fit, he preferred to do his training in the gym, figuring – soundly – that he wasn’t built for endurance. “Anything longer than one lap of a footy field and I

FOOTY AT YOUR FINGERTIPS

The King and I: Geyer gets right in Wally’s grill - State of Origin, 1991.

was psyched out before I started.” The beauty of working out as a mature bloke, unencumbered by team imperatives, is you have the confidence and freedom to train as you please. It’s no longer a case of what you have to do, or what you should do, but only what you want to do. That doesn’t mean training like a wuss, Geyer clarifies. “If you’re nearing 50 and you think you’ve got to work out like an 80-year-old, well you’re going to get no results. There’s got to be a happy medium.”

Rather than ignoring the protests of your body, work around them. There are exercises Geyer won’t do anymore (see “Train Like A Sage”), but that’s not an excuse to ignore body parts, only to find alternative ways of taxing them. “As you get older you become wiser,” he says. “The only restriction I put on my training is that if I do something and it hurts I don’t do it again. You shouldn’t be in pain when you work out. You should be euphoric.”

Keeping up with the bruising beasts of the NRL can be tougher than crash-tackling Jason Taumalolo. Fortunately, Telstra’s NRL Digital Pass has you covered. Simply download the app and enter your Telstra ID to watch live matches, catch up with highlights and access the latest stats – all included in your Telstra mobile plan. Check out telstra.com/ footypass.

Train Like A Sage FOLLOW GEYER’S LEAD AND DITCH RISKIER MOVES FOR SAFER ONES THAT WILL STILL HAVE YOU LOOKING LIKE A WARRIOR OLD MOVE Weighted dips

OLD MOVE Deadlifts

OLD MOVE Endless benching

OLD MOVE Squat

NEW MOVE Body-weight dips

NEW MOVE Supermans

NEW MOVE Dumbbell lunges

Geyer says: “The added weight was starting to give me pain in the shoulderblades, so instead of doing sets of 10 with load, I do sets of 20 with body weight only.”

Geyer says: “Like squats, deadlifts can be too tough on the back. Get prone and stay safe.”

NEW MOVE Reverse flys or bent-over rows

OLD MOVE 5km runs NEW MOVE Treadmill sprints Geyer says: “The repetitive pounding was hurting my ankles. You’re better off going shorter but harder.”

Geyer says: “Most of my weights were pushing moves and I was getting back pain. Targeting your back improves your posture and balances your body.”

Geyer says: “Because of my height, squats gave me back trouble and I eventually needed a disc operation. High-rep lunges with light dumbbells are a great substitute.”

Tough Guys: Geyer now bruises with straight talking on Triple M’s The Grill Team.

NOVEMBER 2016

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SEX

WHAT HAPPENS WHEN I

03

Watch Porn?

GET PUMPED When your session wraps, the brain releases a heady mix of the chemicals prolactin and vasopressin. This is the reason you hit your pillow hard after orgasm. But it could also be the ideal time for a different kind of session: erotic films cause surges in testosterone that can improve your squat strength at the gym, say researchers at UK Sport. Consider it a pre-workout with less concerning tingles.

Looking after your physical, mental and emotional health can be an onerous task. Happily, “special interest” ilms satisfy all three. Give yourself a hand 01

01

04

02

Porn also pumps out the pleasure chemical dopamine (shocker!). Its purpose, explains Prause, is to form positive associations, telling the brain: “We should do that again.” But this can, in turn, provoke a mixed emotional state. If you feel guilt, chalk it up to societal stigmas – it’s not necessarily a reflection on your partner. In fact, a study by IllicitEncounters.com has shown that married porn users are less likely to cheat.

02

05

ON THE UP

HAPPY ENDING

Hitting play raises your respiration rate and blood pressure – among other things, of course. As your muscles relax, blood is redirected below the belt, but your penis isn’t the only organ in play. Brain areas associated with motive and reward light up. These are the areas that are stimulated when presented with anything you get an illicit high from, be it drugs, gambling or cheesecake.

While watching porn has the potential to lift your mood, XXX doesn’t always mark the spot – particularly if your solo work displaces relationships IRL. A study by Brigham Young University linked excessive viewing to anxiety and compulsive behaviour. There’s no “safe” upper limit, says Prause, although she advises capping your habit at two hours a week. Stay below that to beat off the blues.

04

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HIGH FIDELITY

40 min

First things first: “There is no ‘porn’ area of the brain,” says sex researcher Dr Nicole Prause. The brains of those watching sex look like the brains of those having it. Porn floods your body with the bonding hormone oxytocin, which is the chemical that turns you into a repeat customer. The average man is said to rack up 40 minutes a week. Far be it for us to say whether this is a realistic estimate.

NOVEMBER 2016

03

05

WORDS: CASSIE SHORTSLEEVE, SCARLETT WRENCH; ILLUSTRAWTION: PETER GRUNDY

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MH Life FIND YOUR TOP GEAR

Style

TURF LOVE Use our racing form guide to look like a tailored thoroughbred > S T Y L ING

JEFF L ACK

PHOTOGR A PH Y GROOMING MODEL S

VASSI LENA

MICHELLE COX

JE AN-PAUL & MAT T @ VIVIEN'S

STILL LIF E PHOTOGR A PH Y

M.J. Bale 3-piece suit $797, shirt $129, tie $129.95, pocket square $49.95, socks $29.95 (All available at Myer)

Aquila belt $99

124 shoes $699

Tiffany East West 3-Hand watch $7500

GEORGINA EGAN

NOVEMBER 2016

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"Be daring at the races!" says Nunzio Bagnato, creative director at Dom Bagnato. "Don't be afraid to mix up patterns, styles and textures."

K'S LEVEL Cho se a tie that synchs back h y ur suit. Narrow lapel? Narrow e. Thick lapel? Thick tie. ▪

Marcs ties $69 each

POCKET ROCK OCKETSS "Pocke squares are alwa s a must," says Bagnato. "It's great way to add colou nd texture." ▪

Aquila jacket $359, shirt $149

Van Heusen tie $54.95

Akubra hat $200

Seiko Astron watch $2700

Rhodes & Beckett pocket square $49

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NOVEMBER 2016

H& pocket squares $19.95 H&M


"Slice and dice your suiting," says Matt Jensen, founder of MJ Bale. "I love seeing men put their own spin and individuality on tailoring by coordinating separates."

CATCH HER EYE Getting lucky at the races, needn’t just apply to horses. “When a guy gets it really right, he’ll stand out just as much any woman,” says Myer ambassador Jodie Anasta. Here's how to dress to impress.

COLOUR “The first thing I notice about a man’s suit is its colour,” says Jodie. “Know what colours work for you.” Tanned or olive skin looks great with contrasting bright colors and whites. Soft pastels and earth tones work with fair skin tones. Another tip that women notice and love: wear a shirt that matches your eye color.

FIT “Your suit has to be tailored to perfection,” says Jodie. “You have to understand your shape.” If you’re a shorter guy then go for a more cropped jacket and pant so your suit doesn’t look like it’s swallowing you alive. Tall and gangly? Choose a jacket with shoulder pads to broaden your silhouette and get your pants cuffed to disrupt the long vertical lines.

THE EXTRAS

Herringbone jacket $499, trousers $345, tie $129 (All available at Myer)

Rhodes & Beckett shirt $199 (Available at Myer)

M.J. Bale pocket square $49.95 (Available at Myer)

“Don’t look like you’re wearing your work suit,” Jodie says. “Ask yourself how can I personalise it and make it fun and interesting. Your accessories - tie, pocketsquare, tie-pin and flower of the day - are what catch the eye." Just don't go too overboard. “You want to look polished but effortless,” Jodie says. NOVEMBER 2016

> 67


Navy needn't mean dull. Go double-breasted or opt for a subtle wind-pane check to subtly elevate your look.

Peter Jackson 3-piece suit $499, shirt $120, tie $69.95, lapel flower $39.95

Aquila pocket square $49.95, shoes $349

MJ Bale suit $899 (Available at Myer)

Tommy Hilfiger shirt $130

Rhodes & Beckett tie $129

Aquila pocket square $49.95

Herringbone lapel flower $35

124 shoes $549

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NOVEMBER 2016

Seiko Astron watch $2700


Style LOUD & PROUD "This year brace yourself for a positive explosion of colour," Bagnato says. "Men are no longer just adding it via the pocket square or tie, they are backing themselves and really coordinating their outfit." ▪

Dom Bagnato shirts $149 each (Available at Myer)

SHINE ON You don't have to default to bog-standard black lace-ups. Pick a shoe with personality to add a touch of swagger.

>

Aquila Loafer $429

Aquila Oxford $419

Aquila double monk-straps $699


STABLE HANDS Wearing our two-piece suit with a plastic sports watch is like mixing 20-year old Scotch with Coke. Not a good idea. “Watches are big statements for men,” says Myer's Jodie Anasta. “If a guy is wearing a watch that’s elegant, sophisticated and classy, it really adds to your look.” The smart bet is to go for something clean and classical, slim enough to fit comfortably beneath a tailored cuff and always with a dark or neutral dial.

Clockwise from above:

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Longines Heritage 1968 $2625

Seiko Presage Automatic $3900

Rado Coupole Classic $1650

Bell & Ross WW!-96 Grande Date $5300

Tag Heuer Carrera Calibre 5 Automatic $4450

Tudor Black Bay Black $4000

Omega Constellation Globemaster Annual Calendar $14,200

NOVEMBER 2016


Style Not sure what suit style to go for? For maximum versatility, you can't go wrong with a two-button, single-breasted in navy or grey. It'll never go out of style. >

Ben Sherman suit $399, shirt $99.95

Seiko Astron watch $2700

Rhodes & Beckett tie $129, lapel flower $44, pocket square $69

NOVEMBER 2016

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WINNING LOOKS How to raise your game by Peter Tran, a former winner of Myer Fashions on the Field.

COLOUR ”First up, know what’s suitable for the different days. Derby Day is very classic and revolves around black and white. You can have a bit more fun on Cup Day – a navy suit is a good bet here. Oaks Day is more feminine and all about lighter colours. Stakes Day is more quirky – it’s your chance to play with crazy combos.”

HAT “A hat is now just as important for men as for women. Choose your outfit first and then match your hat to it - you wouldn’t want to wear, say, a black suit with a straw hat. Think about proportions too. As a general rule, the rounder your face, the wider your brim should be.”

THE EXTRAS “Your accessories have to complement your outfit. Your pocket square should pick out the colours of your shirt and tie without matching the pattern of either too exactly.”

SHOES “When it comes to your shoes, go for a pair of classic wide brogues. They’ve got character and have replaced double monk-straps to be the shoe of the season. Always wear socks too – the no-socks look at the races is over.”

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NOVEMBER 2016

FRAME GAME When you're suited and booted to perfection, don't ruin your look with a pair of sporty wraparounds. Seal your look with a classic style offering sufficent glare control that you'll see your horse go first past the post. ▪

Maui Jim Mavericks $369; ▪ Maui Jim Freight Trains $419; ▪ Maui Jim Wiki Wiki $369; ▪ Maui Jim Kawika $369 ▪ Pacifico South $199


Style "Stay true to the dress code," says MJ Bale's Jensen. "If you’re dressing for Derby Day wear black and white or grey.">

Rhodes & Beckett double-breasted suit $1595, shirt $199, pocket square $69 (All available at Myer)

Van Heusen jacket $279, trousers $165, tie $54.95 (All available at Myer)

Akubra hat by Strand Hatters $200

Rhodes & Beckett lapel pin $44

Ben Sherman tie $69.95

Aquila pocket square $49, belt $99

Peter Jackson lapel flower $39.95

Tommy Hilfiger shirt $130 (Available at Myer)

Aquila shoes $429

124 shoes $699

NOVEMBER 2016

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Smart suit copy here please laimed dummy copy super

Style MANE MAN

One of the trends we're seeing the most this season? Suits in grey or brown with the addition of subtle blue hues either through pinstripes or checks.

Slow horses and fast women stop you looking cool and collected. Take your grooming cues from one of these cuts A sleek side-sweep will keep you looking sharp but traditional. “Think Leonardo DiCaprio in The Great Gatsby,” says France Khamees from G The T Barberhood. “Wet your hair, to owel-dry then add pomade.” Finish w a wide-tooth comb to sweep the with p pomade through and coax strands in nto place. Playful, tousled hair can offset the formality of a suit. “To get messy texture, add texturising spray then a dry. Next add a smidge of paste air to o keep the shape but avoid looking o overdone,” says Khamess. Beard? K Keep it trim. “You don’t want messy h and beard – choose one or hair th he other.” A short back and sides cut with extra length on top looks clean, professional and dapper. “Air dry yyour hair to create volume and finish o off with clay paste to add texture and b body for loads of height – don’t hold b back,” says Khamess.

Prep your hair with a texture spray like unisex Keune Blend Sea Salt Spray $29.95, for grit and volume.

Get height and hold with this flexible, non-greasy paste. Kiehl’s' Malleable Moulding Paste, $32. (Available at Myer ) Great for a sleek comb-back this pomade gives shine with soft hold. Dear Barber Pomade, $29.95.

Tom Ford Oud Wood Conditioning Beard Oil, $50. Win by a whisker and comb in a few drops for a soft beard. ▪

Evo Face Winners Face Balm, $24.95. Going clean-shaven? Keep skin soft but matte with this hydrator.

> 74

NOVEMBER 2016

Hugo Boss suit $2199, shirt $409 & tie $189, pocket square $89 (the iconic)


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Style WIN BY A NOSE “Your fragrance says so much about you,” says Jodie Anasta. “I can smell a guy across the room.” But how do you strike the balance between smelling good and dousing yourself so liberally that you end up scorching nostrils? “It’s always better to be light-handed than to stand out for the wrong reasons.” says Ianthe Yu, Beauty Editor at beautycrew. com.au. Subtlety, in other words is paramount. She recommends holding your fragrance about 15 centimetres from your neck and chest area, and spritzing mno more than three times. "Do so before you get dressed, as fragrances last longer on bare skin.” Ralph Lauren Polo Blue EDP, $95 Fresh marine with a herbal hit of lemony basil. Paco Rabanne Million Privé EDP, $125 (100ml) A spicy blend of tobacco, mandarin, cinnamon and vanilla. Hugo Boss Extreme, $82 Tart green apple morphs into a woody cedar base. Davidoff Horizon, $110 Citrus and ginger top notes meld into nutmeg and pepper. Roberto Cavalli Uomo, $110 A magnetic mix of black violet, honey and saffron. All fragrances available from Myer

Finishing Touches Adorn your button-hole with the signature flower for each of the main race days. 76

NOVEMBER 2016

18th October Caulfield Cup

25th October Cox Plate

1st November Derby Day

4th November Melbourne Cup

6th November Oaks Day

8th November Stakes Day

WHITE ROSE

CECIL BRUNNER ROSE

CORNFLOWER

YELLOW ROSE

PINK ROSE

RED ROSE


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Thrive On


Motoring

Driving Ambition Jaguar’s design director Ian Callum is the man behind classics like the XK and F-Type. Here, he explains how he reached the top of his game. SET YOUR STANDARDS

PUSH YOUR LIMITS

TAKE THE LEAP

I never feel design pressure from others. But I do feel intense pressure from myself. I have to produce something that I’m proud of. I promised myself as a very young boy that I was going to be a successful car designer. And I still feel this obligation to that promise I made to myself 50 years ago.

During the design process I still have crises and moments of self-doubt. All the time! People look at me struggling and think I’ve lost it. But if you’re not struggling then you’re not trying hard enough. Designers who think they can swan in, design a car then swan out - well, that’s bollocks quite frankly. They’ll end up making the same car 10 times in a row.

Sometimes you have to take a leap of faith. I was at Ford for 11 years. It was a good job but I was designing steering wheels most of the time. Bloody steering wheels! I wanted to be more creative and I had to organise a way to do that. So I left. I joined another tiny company (TWR Design) where I was working out of a little tin shed. People said I was mad. But I knew I could make it work. If you’re not happy with what you’re doing then move on.

Car Park of Classics - Ian Callum’s Greatest Hits

Ford Escort Cosworth

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Aston Martin DB7

1996

1997

uar

Nissan R390


EDITED BY STEPHEN CORBY

TEST DRIVE: HONDA NSX THE HONDA NSX MAY LACK THE EXQUISITE STYLING OF A FERRARI OR THE AWEINSPIRING ROAR OF A LAMBORGHINI, BUT IT IS FAST. VERY, VERY FAST

Sketchy customer: Callum is one of the world’s top car designers

IDENTIFY THE GOAL The most important thing about leadership is to have a very clear idea of what your objective is. Then you have to communicate that vision and explain where you’re all trying to get to collectively. You have to harness everyone’s diferent strengths and make sure everyone’s aligned with your goal. Between Jag and Landrover we have over 700 people now. It’s like herding cats sometimes...

2013

Jaguar F-Type

A SUPER CAR with a “Quiet” mode sounds like an entirely contradictory concoction, like a porn star with a tiny penis, or a pop singer with no ego. Yet this is just one of the many things that makes Honda’s new NSX, the first ever Japanese hypercar (not just a case of the word “super” not being super enough any more, this tends to apply to extreme sports cars that use hybrid power) unique. The Japanese engineer who sits in the passenger seat for our first few laps around the Estoril Circuit in Portugal, suggests, apologetically, that people might use this Quiet function “for their neighbours, or mornings, or when you go to a restaurant”. But we’d suggest that people who buy super cars do so because they like being noisy. And that they’re about as likely to ever engage the Quiet mode – which allows the car to run silently, on electric power alone – as they are to give all their money to the poor. Driving around in sepulchral silence is one use for the NSX’s three electric motors – one for each front wheel and another to drive the rears, in conjunction with a screaming, angry twin-turbo 3.5-litre V6 – but what they’re really there for is to help compress your rib cage and flatten your eyeballs. Give this hairy-handed Honda full throttle from a standing start and its electric motors are able to provide instant torque, G-forces and acceleration, hurling you off the line before the old-tech engine has even had a chance to draw breath. In less than a second, all four power units are helping the car to pummel your body. In less than three seconds you’re doing 100km/h.

This combination of various power sources also comes in handy coming out of corners, or overtaking on freeways, or just about anywhere, really, and makes the NSX Very Fast Indeed. The clever Twin Motor Unit that individually drives each front wheel can also apportion torque to each one as you corner, providing what Honda likes to call Super Handling All Wheel Drive. The result is a super – or hyper – car that is so easy to drive fast it makes all of its Italian and German competitors look unnecessarily intimidating, like Mike Tyson in a Freddie Krueger mask. The fact that you can buy one in Australia, as long as you’re willing to wait in a bit of a queue, for just $420,000 also makes the Honda NSX something of a bargain, relatively speaking. There are downsides, of course, which is why Ferrari and Lamborghini won’t be losing too much sleep. Firstly, while the Japanese might be able to engineer a car that’s as good – or better – than any other super car, they certainly can’t design one that’s anywhere near as beautiful. The nicest thing you could say about the NSX’s styling is that it’s unique. Next to a Ferrari 488 it looks . . . Japanese. Then there are the sounds. Italian super cars are operatic and awe-inspiring. The Honda’s combination of turbo whistles and chunters with EV whining and petrol-engine shouting is not the most pleasant option. But then, when you’re out there breaking the speed of sound, you can’t really hear the noise you’re leaving behind anyway.

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8

WAYS TO CONNECT FASTER

WANT TO FIND LOVE - OR ITS PLEASURABLE PRECURSOR ONLINE? USE THESE TRICKS TO MAKE YOUR PROFILE POP

1

PICK YOUR PLATFORM

Choosing the right online dating pool is half the battle. Take a look at what works on each site and choose the one that offers you the best likelihood of success. BUMBLE

HALF 31% FIVE PILOT 20%

Number of Bumble users between ages 25 and 29. Smile: you’ll triple your success rate.

OKCUPID

Increase in messages men get if they use “whom” properly. Guys with tattoos also do better.

MATCH

Minimum number of times each week the typical user plays sports or exercises.

TINDER

The most desirable profession you can have, followed closely by entrepreneur.

PLENTY OF FISH

Boost in messages you’ll receive if you say you’re a Christian (or have brown hair).

Ghosting: What You Need to Know nly ers Oopular: m r a p F d

l n rura eal, a It’s r e site for s more th oast ion l les b sing an 2 mil s. th mber me

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Imagine a party where it’s socially acceptable to walk away - without warning - from a boring conversation. Effed up, right? That’s ghosting, and it happens all the time on dating apps. It’s mostly okay unless you’ve been on two or more dates. In that case, man up, okay?

PHOTOGRAPHY: MEREDITH JENKS; TAYLOR CASTLE

Relationships


2

3 BUILD OUT YOUR PROFILE

MAKE CONTACT

Just because she’s into you doesn’t mean your work is over. As you transition into texting, use these cues to communicate that you’re worth meeting. Be Specific One-word openers are nonstarters; 85 per cent of them are ignored. Ask about her trip to Machu Picchu, or disclose your shared love of tacos. You’ll instantly register.

Depending on the site, it can be as simple as a head shot or as dense as a master’s thesis. These keys will help you capture swipes and likes more effectively.

princec prince

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Laugh at Her Jokes It could pay off even if you’re faking it: dropping the occasional “haha” or “LOL” raises your chances of snagging a second date by 255 per cent and your odds of sex by 39 per cent, one study found. Be More Animated Apps like Tinder and Bumble now allow you to start chats with funny gifs. Do it and your odds of receiving a response could jump by as much as 30 per cent. Then go back to using your words. Use Proper Grammar Over 70 per cent of singles say blatant spelling errors are a big turnoff, the dating site Zoosk reports. For instance, using “alot” rather than “a lot” cuts your response rate by 12 per cent.

Male Tinder us to 46 ers swipe %o rig matc f potenti ht al hes, w wom en sw hile i right to 14%pe .

Make a Name for Yourself Yes, you can answer to Dragonslayer84. It can pay to be creative and show your nerdy side here. Women are more attracted to a handle that conveys intelligence, research finds.

Smile for the Camera A genuine smile makes a good first impression. (For an extra bump, “squinch” your eyes; you’ll look competent and influential.) A second photo with a “laughing smile” can also add to the likability factor.

Be More Self-Centered Talking about yourself is okay - and actually encouraged. Aim for a 70:30 info ratio between yourself and what you want in a mate. Qualities to play up: courage and a healthy appetite for risk.

Increase Your Photo Count Group shots that show you having a good time with your friends make you seem more desirable. Your perceived social status also rises if a woman is smiling at you or touching you.

WHAT SHE THINKS

Howto Date Bumble’s Best Bachelorette Bumble may put the ball in her court, but that doesn’t mean you can’t volley back ck with the smoothest pick up lines. lines T The Bachelor contestant and Bumble user Keira Maguire helped us pull together the best methods to get noticed and score dates.

TELL A JOKE

BE A GENUINE GENTLEMAN

KEEP YOUR SHIRT ON

FOLLOW YOUR INSTINCTS

TAKE A HINT

Don’t be shy of a light-hearted pun. “I love to joke around - it’s a huge part of flirting,” says Maguire. Just avoid anything sexual or aggressive. “Somebody once opened with - is that a mirror in your pocket, because I can see myself in your pants,” she says. “Massive turn-off.”

Lying about your yacht is likely to catch up with you, so stick to bitesize truths, advises Maguire. Allow conversation to flow by keeping topics relevant and don’t forget to ask questions. “It’s not all about you; be a gentleman and ask how her day was,” she recommends.

Even if you are Men’s Health’s Next Top Trainer, girls aren’t getting giddy over your abs. “Topless pics are a big no-no,” says Maguire. It may be your proof of a dedicated and low-carb lifestyle but that’s not what the women see. “It’s tacky and super cheesy,” she says.

Following up your online chat with a date can feel intimidating, but it shouldn’t. “You should be able to tell when the mood is right,” says Maguire. “Gauge their interest then go for it.” So long as you’re not proposing a game of zorb football with the boys, you can’t go wrong.

“If a girl doesn’t reply then I’m afraid she’s not interested . . . trust me,” says Maguire. Sending multiple messages only makes the situation awkward. “She will reply when she is free, and if not, move on,” she says. Keep your chin up, champ - you’ll win over the next one.

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Relations

4

MESSAGE WITH CONFIDENCE

OkCupid looked at several predictors of message quality. Here’s how to boost yours. Watch Your Language Absolute words - not “I hope” but “I’m sure,” convey certainty, says rhetorician Jay Heinrichs, the author of Word Hero.

Keep It Short Ideally, your messages shouldn’t be longer than those of your correspondent. Short prose conveys crisp thinking and decisiveness.

Use Active Verbs Passive verbs are just that, and they make you sound wimpy, says Heinrichs. Bad: cocktails are great at Harry’s. Better: Harry’s serves great cocktails.

Mention Her First Name As in, “Thanks for last night, Mary.” A name makes a message feel intimate. “It works just like eye contact,” Heinrichs says.

5

KEEPYOUR GUARD UP

46%

Australians lost $23 million to online romance scams last year. Here’s how to avoid a fleecing. Skip the R-Rated Selfie for Now Don’t send those nude pics so fast, says digital security lawyer Parry Aftab. Criminals can extort you with threats to post them.

Ensure She’s Real Aftab suggests calling sooner rather than later. “It’s harder to hide things when you’re talking and even harder when video chatting.”

Do Some Digging It’s not just women who “google stalk”: an eHarmony study found that 69 per cent of Aussies perform background checks on their dates.

Break the Spell Con artists mould profiles to fit your needs exactly, Aftab says. A dose of skepticism can be healthy if your match seems too perfect.

Number of single people with at least one “friend with benefits”

24%

Portion of women who’d date someone just for sex

ch Mat t during s die ligh

Pass Her Background Check First, she’ll look for mutual friends - always great intel sources. Instagram photos will reveal whether you care about seeming hip - like checking in at new restaurants. Finally, there’s the ex-girlfriend scan. If you’ve had a recent breakup, it’s often obvious.

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it me Keep night: co monly m e i o mov e most c genre on h are t d movie rofiles. liste men’s p wo

6

ASK HER THESE THINGS

It’s simple - that is, if you believe the data scientists at OkCupid who crunched some 700 million survey answers and found a strong correlation between longterm success and agreeing on answers to these questions. Work them into a first date - they’ll make great icebreakers.

Do you like horror movies? Have you ever travelled to another country alone? Wouldn’t it be fun to chuck it all in and live on a sailboat? Bonus: do you like beer? (Beer lovers are more likely to hook up on a first date.)


7

8 PLAN TO MEET UP

CHECK YOUR BAGGAGE

The rules of engagement are more complicated when you’re disclosing the details of your past. Use this guide to make the conversation go smoothly - and without shame.

The average chat session should not go longer than two days before you set a date. Once she’s on board, follow these rules.

YOU’RE DIVORCED Reveal It: Before You Meet If the divorce was recent, reveal the fact early, says clinical psychologist Deborah Kossmann. “Saying ‘I want you to know my divorce was finalised several months ago, and I’m ready to date again’ is plenty.” If the split was further in the past, let it come up organically when you meet.

YOU’RE A DAD Reveal It: In Your Profile When it comes to kids, hiding that you have them isn’t just bad form - it also reflects your level of maturity. “It’s worth being direct about it, but save the custody details for when you’re dating,” Kossmann says. It may also help to let her know where she’d (eventually) fit into the picture.

YOU HAVE AN STD OR STI Reveal It: On The Third Date While providing this info before sex is always mandatory, you can definitely hold off until you know sex is on the table. “It’s very personal - and she doesn’t warrant the disclosure until then,” says relationship therapist Dr Chris Donaghue, author of Sex Outside the Lines.

YOU’RE A WIDOWER Reveal It: On The First Date If the pain is fresh, be straightforward about how much you can commit to a new relationship, Kossmann says. “She’ll likely be worried about whether you’ve completed your grieving,” she says. Set realistic expectations - if you intend to take it slow, make that clear from the start.

Go Japanese If you’re set on dinner, suggest sushi - you’ll boost your odds of getting a second date by 170 per cent, according to a recent Match survey.

Grab a Nightcap It’ll help extend your date to two and a half hours - that’s the ideal amount of time most women say they want to be out with you, Match also found.

Go in for the Kiss Half of singles say a “good” first date ends with a kiss - but that’s all. Only 7 per cent of women say they want to jump straight into bed.

Text Right Away More than half of Women’s Health readers want you to text them on the way home. All it takes is a simple “That was fun. Let’s do it again soon.”

Love at First Site

THEY MET ON MATCH.COM IN 1995. HOW CAN THEY STILL BE IN LOVE MORE THAN 20 YEARS LATER?

By Eric Spitznagel

S i Science isn’t i ’ much h help h l iin predicting your odds of happiness in e-dating. Online introductions lead to either happier marriages (according to a University of Chicago study) or meaningless hookups (the conclusion of a Michigan State University study). But to prove online liaisons can stand the test of time, we present Bill and Freddi Straus, the first couple to ever meet and fall in love on Match.com. Today Match is a worldwide dating behemoth, but in 1995 it had nothing to offer except crude profiles and hope. Bill and Freddi married in 2000 after first exchanging faxes yes, faxes - in 1996. We called Bill and Freddi to find out how they pulled it off.

Men’s Health: Back in the mid-1990s, looking for love on the World Wide Web was like hoping to find your soul mate at an abandoned truck stop. Weren’t you a little nervous? FREDDI: Oh no, I’m always open to new things. I wasn’t one of those people who went to dances or bars. I’d just broken up with someone and realised that at 53 it was probably time to get married. And what better way to meet a husband than on a technology mostly used by teenagers to masturbate in chat rooms? FREDDI: (Laughs) We didn’t know about that. BILL: There was no real proof it would offer any better chance of finding a woman.

What was on your profiles that made the other person go “Yep, this is the one!” FREDDI: I wanted a guy who was Jewish and had grey hair, because I love grey hair, and a hairy chest. That was your dating criteria? FREDDI: Yes! I knew if the guy didn’t have grey hair and a hairy chest, I wasn’t going to get turned on. So that’s what I asked for. Did you have any photos? FREDDI: Bill had one, but I didn’t have a picture on my profile. I couldn’t figure out how to do it. So how’d the first date go? FREDDI: We went to a Chinese restaurant for lunch, and he tried to

impress me by ordering the lobster. But then the bill came, and he was $5 short, so he ended up asking me if he could borrow the $5. I gave him the money and decided right there that I was going to see him again, just so I had a chance to get my five back. How did you know the relationship would last? FREDDI: It was our third date. He said, “Can we go upstairs to your room and just see if we fit together?” And my first thought was, “Yeah, right!” We go up to the room, we lie on the bed, and we’re spooning. Ten minutes later, he was like, “I think we fit.”. That’s when I knew. We’re a little bizarre. That’s when I felt like, yeah, this is my guy. He’s weird, but he’s my kind of weird.

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BODY OF EVIDENCE

SINCE HIS FIRST APPEARANCE IN MEN’S HEALTH EIGHT YEARS AGO, TIM ROBARDS HAS GONE GLOBAL, FRONTING MH COVERS IN MORE THAN 10 COUNTRIES TO BECOME THE INTERNATIONAL IDEAL OF MODERN PHYSICALITY. USE HIS BLUEPRINT FOR HARD MUSCLE TO BUILD A BODY THAT’S ALWAYS READY TO GO, WHATEVER CHALLENGE YOU THROW AT IT > BY

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BEN JHOT Y

PHOTOGR APHY BY

JASON IER ACE


COVER GUY

Rocky road: Follow in Robards’ footsteps to forge a granite-hard body.

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im Robards is sitting on a rolling mound of grass behind the surf club at Sydney’s idyllic Freshwater beach. Despite the languid setting his face carries a grimace. The reason for the anguish? He’s recalling an injury that occurred earlier this year that could easily have derailed everything he’s been working towards and threatened one of his most precious assets: his body. It was April and Robards was at the outdoor gym down at Bondi doing one of the eyepopping calisthenics moves for which he’s become famous - a back lever with his arms supinated. Maybe he wasn’t warmed up enough, he says, or perhaps he’d done too many ‘push’ movements before going into a pulling one. Whatever it was, the result wasn’t pretty. He tore his biceps muscle clean of the bone. “It was excruciating,” says Robards, who in the last 12 months has appeared on the cover of over 10 international editions of MH. “I started seeing grey, then I started seeing black and that’s when I knew I was going into shock. I decided to lie down because I was thinking, ‘this is getting serious, you better get yourself on the ground or you’re going to hit it pretty soon’.”

Covered in glory: Robards’ path to MH world domination. From top: MH Croatia, USA, Spain, South Africa, Russia, Turkey and Germany.

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ROBARDS WEARS SPEEDO SHORTS AVAILIBLE FROM ICONIC $45

‘‘I’m cover-model ready because my body is a reflection of my lifestyle’’


COVER GUY

By any measure it was a horrific injury. Told he wouldn’t be doing chin-ups for 18 months, right as his bodyweight training program, The Robards Method, was getting of the ground, he set to work, furiously researching the injury and drawing on his own expert knowledge of rehabilitation. Crucially, he never stopped exercising, hitting spin classes and doing more leg work, as he assiduously worked through his rehab exercises. “I was exercising more with my arm in a sling than ever before,” he chuckles. He was back on the bars within three months. “It was a great challenge for my mindset,” the 34-year-old chiropractor says now. “I could have gone right, that’s it, I’m going to give up now, I’m going to stop working out, eat crap.” Instead he went the other way. “I thought I’ll use this as a challenge and see how my body reacts and adapts.” In Robards’ carefully calibrated response to the setback you’ll find the keys to constructing a physique that snaps back into shape like an elastic band, regardless of the directions in which you stretch it or the adversity that confronts it. The response also ofers an insight into just how he’s been able to front our cover three times in eight years, plus bombard newsstands everywhere from Sao

Paulo to St Petersburg, despite some seismic shifts in his personal life and fundamental changes in the way he trains. Whether you aspire to cover model-grade abs or just want to add some lean muscle to your frame in time for summer, in Robards’ rarefied fitness journey you’ll find the tools you need to build a body you can bank on.

STRIVE FOR CONSISTENCY A little known fact: when Men’s Health approaches various athletes and actors about appearing on our cover, it’s not always on our terms. Sometimes we have to wait for the star to get in shape - “just give me a month to get ripped” is a common refrain. With Robards though, we could call him Monday morning and he’d be ready to go that afternoon. The reason is his consistency. “I’m never not ready to shoot,” he says. “My philosophy around training and fitness means that I don’t luctuate, I don’t put on or take of mass just to look a certain way. I’m basically cover-model ready and that’s because my body is a relection of my lifestyle.” Consistency is also why he looks as good,

if not better now, than he did eight years ago. And why he can absorb an injury like the one he sufered last year without blowing out. “A healthy-looking body is not something you need to peak for one month a year and then the rest of the year you let go to rubbish,” he says. It’s week in, week out, independent of season or circumstance. Chipping away every day to reach a goal may take longer than a monk-like month of extreme shredding, Robards concedes, but it means that when you do reach your target weight or desired shape, it’s a lot easier to stay there. “A lot of guys go super-hard and restrictive to cut down and they can’t maintain that so they feel like they’re failing and then they go the opposite way and just pile it all back on,” he says. You may be familiar with the boom-bust cycle. Achieve consistency in your training, Robards says, and your body will always come in right on budget.

FLIP THE SCRIPT Compare our Robards cover of 2008 (see overleaf) with the one in your hands today and the contrast is quite startling. Gone is the boyish, underwear model vibe. In its place is a more masculine, slightly furrier look. The diferences extend beyond his faltering relationship with a razor. What you’re seeing in that ’08 cover is a gym guy. Since 13 Robards had worked out in his mum’s home set-up as he attempted to get bigger for high school rugby league. When he moved into modeling while at uni, the gym remained his workshop, as he logged himself for up to two hours a day with mates before classes. As our cover attests, he looked pretty decent. But Robards’ training worldview was literally lipped on its head when he saw his first Cirque du Soleil show. “These guys were doing incredible things with their bodies that seemed so far out of reach and they also had

>

The 7-2-1 Diet Whether it’s in fitness, health or anything else, a new habit is unlikely to stick unless it’s underpinned by structure. This is where a system, like Robards 7-2-1 approach to eating can help. It breaks down as follows:

70% Clean “It’s not full paleo, it’s more ancestral eating, lots of whole foods,” Robards explains.

20%

10%

Sensible “If I want to have my comfort foods, pizza, pasta, I’ll just try and balance them out with extra vegies .”

Anything goes “If that means a glass of wine each night or dessert at the in-laws’ house I’ll do that.”

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“Your body has an amazing ability to adapt to its environment’’

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COVER GUY

2008

2014

unbelievable physiques,” he recalls. It spurred his interest in calisthenics and gymnastics-style training. At the same time life was getting busier, his sports chiropractic business was taking of and then The Bachelor sent everything into overdrive. He was looking to pare back his training, prioritising eiciency and simplicity in what his mates began to jokingly refer to as ‘The Robards Method’. When MH spoke to Robards two years ago it was still a slightly nebulous, almost mystical fitness philosophy. Now? It’s become a fully-ledged workout system that aims to produce maximum results with minimal equipment. Key to the system’s success is its one-size-fits all nature, ofering a sense of progression and achievement that’s critical to getting people to stick with it. “The exercises ramp up in intensity from stuf my grandmother could do to stuf the best street workout guys in the country will get a great workout doing,” he says. If you want proof of its efectiveness, take another look at that 2008 guy next to our new cover. He’s clearly added size and shape to his

SONNY RAMIREZ/THE ILLUSTRATION ROOM

BUILDA GYM-FREEBODY 1 / High box jumps x 11 With feet together explosively jump up onto a bench or picnic table and back down.

2 / Sissy squat x 11 With feet shoulder-width apart, your hips and waist straight and core and back tight, bend your knees, pushing them down as you lift your heels off the ground. Return to the starting position. You may use a pole for balance.

3 / L-sit pull up x 11 From a dead hang position, raise your knees so that your legs are extended straight in front of you. Pull yourself up until your chin is above the bar. Pause for a moment before slowly lowering yourself down.

2016 upper body, with more prominence in the traps and shoulders. All without stepping into a gym.

FIND YOUR WHY When Robards looks back on the way his training has evolved over eight years, the main diference he sees isn’t physical. It’s the motivation he takes into his workouts. Back in ‘08 it was important to look good for modeling. Aesthetics remain a factor, he admits, and can be a powerful motivational tool. “You need to identify a clear ‘why’ for your training,” he says. “If you’re driven by aesthetics that’s fine. Stick a photo up on your wall to remind yourself exactly what you want to achieve.” But for Robards these days, greater motivation lies in taking on the challenges posed by calisthenics. “Now I train to learn to move my body in new ways, to keep pushing it,” he says. “Your body has an amazing ability to adapt to its environment.” He pauses for a moment as he sits up on the grass. “Your body is a relection of the environment you put it in.”

Looking to build a beach body in a hurry? Check out The Summer Body Challenge at therobardsmethod.com

Do this workout three times a week at an outdoor gym to build total-body muscle in 3 weeks. In the first week, do all exercises with no break, rest 1 minute and repeat twice. In weeks 2 and 3 build up to 4 and then 5 rounds respectively.

4 / Archer push-ups x 11 Lower your body down until your left shoulder is in line with your left elbow while simultaneously allowing your right hand to push out to the side. Reverse movement back to starting position and repeat on opposite side.

5 / Front lever tuck hold x 30 secs Grasp the bar with an overhand grip. Pull your legs and hips up, at the same time leaning back. Your back should be rounded and your body tucked up into a ball. Progress to extending each leg one at a time.

6 / Straight-bar dip x 11 On a straight bar with arms extended, lower yourself down, keeping your elbows tucked in and leaning your torso over the bar. Extend your legs in front of you for balance. Return to the starting position.

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PURE LIVING THE NEXT-GEN OF FANS HAVE ARRIVED. THE NEW DYSON PURE COOL LINK PURIFIES THE AIR FROM ALLERGENS, POLLUTANTS AND ODOURS WHILE STYLISHLY COOLING YOU IN SUMMER.


HEALTH

Your girlfri

d’s right: you need to clean up your act. Because

let’s face it, y ur house is filthy, your possessions are crawling with germs and invisible threats

ungi, and the air you breathe is teeming with hat blow past your body with every breath you

take. Use our guide to eliminate the hordes of grubby foes that haunt your exist

ce. Warning: this will be a clean fight

>

NIELLE BR AFF AND CINDY KUZMA

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DECLARE WAR ON GERM THE NEXT TIME you cut up chicken for dinner, do it on a clean surface: we recommend your toilet seat. “It has the least amount of bacteria of all the spots in your home,” says Dr Charles Gerba, a professor of environmental microbiology at the University of Arizona. In fact, there are 200 times more faecal coliforms on the average cutting board than on the typical toilet. Blame the fact that most people just rinse their cutting boards instead of washing them thoroughly – and that all the little grooves made by knives provide perfect homes for bacteria. Want to know what else is scary? The ilth on your washcloth. And your water bottle. You probably don’t want to own up to how often you clean these items, but there’s a good chance one of them has made you sick. In a study by public-education group the Global Hygiene Council, a whopping 28 per cent of households were found to be heavily contaminated with bacteria, which can live on dry surfaces for days, or even months. They can migrate from, say, bathroom to hand to cutting board to mouth. “It’s something to be reckoned with,” says Dr Philip Tierno, a microbiologist and immunologist at New York University and author of The Secret Life of Germs. “In fact, 50-80 per cent of foodborne illnesses are contracted in the home, not in restaurants.” There are no health inspectors watching you make the food. But before you start spraying bleach on everything in your house, relax: simply being consistent about cleaning key items can keep a lid on viruses and bacteria. Read on to discover common neglected areas and smart antimicrobial strategies to make all of them safe.

TOWELS They absorb more than just water

Whenever you use a washcloth, hand towel or bath towel, skin cells slough off your body and stick to the fabric. Those cells serve as food for bacteria, Tierno says. Plus, bacteria thrive in the damp, densely woven material, which has lots of nooks and crannies for them to hide in. As you reuse towels, these bacteria can transfer back to you and cause skin infections. “If you have any kind of wound, you may be infecting yourself with whatever is on the towel,” says Dr Elizabeth Scott, co-director of the Simmons College Centre for Hygiene and Health. YOUR CLEANUP Scott suggests washing your bath towel at least weekly if you’re the only person using it, and using fresh towels daily if you share. Anything that gets soaked – like a washcloth – should be washed after every use. And don’t forget about guest towels; wash them every time you have visitors. Who knows where those people have been? OFFICE COFFEE MUG Your handy desktop cesspool

Reusing your coffee mug may not be so great for your health. “Colonies of germs are living in your favourite cup,” Gerba says. Twenty per cent of office mugs carry faecal bacteria, according to Gerba’s research. That’s because most people clean their cups with bacteria-laden sponges instead of in a dishwasher. That bacteria transfers to the mug and can live there for three days, Gerba says. YOUR CLEANUP Don’t nurse your cuppa for longer than an hour. Bacterial colonies need a mere a coffee ring to breed. Bring your mug home daily to wash in the dishwasher, which zaps every last germ. 92

NOVEMBER 2016

SHEETS You never really sleep alone

When you’re rolling around between the sheets, you’re basically rolling around in your own filth. Studies have found faeces, salmonella and E. coli on bed linens – even ones fresh out of a washer, Gerba says. His research shows that sheets can contain 0.1 grams of faeces, salmonella and E. coli after just one night’s rest. That means they’d collectively contain about 10 billion microbes. YOUR CLEANUP Wash your sheets once a week, and make sure the water is hot. According to Gerba, germs can live through a cold or even a warm wash. And the dryer may not be much of a backup: although E. coli is usually zapped in the drying cycle, salmonella and Mycobacterium, which can cause pulmonary diseases, can survive, says Gerba. Your best bet is to kill them off with hot water in the wash cycle. Then rest easy. WATER BOTTLE Bacteria to go

What better way to save cash and keep rubbish out of landfills than to drink from reusable plastic water bottles? Just don’t let the bottles become bacterial bombs. Researchers at the University of Calgary found significant levels of coliform bacteria in nine per cent of water bottles used by primary-school students - suggesting that when thirsty youngsters open the bottles with dirty hands, they can dump a host of faecal matter into the water. When they empty the bottle, the damp, warm closed space becomes a perfect breeding ground for bacteria. YOUR CLEANUP Since water bottles tend to have narrow necks, they can’t undergo a thorough cleaning in the dishwasher. If you must reuse your bottle, wash it with hot, soapy water (and use a bottle brush). Feel free to reuse the bottle, as long as you wash it after every use and air-dry both the bottle and cap completely, Gerba says. GYM BAG Have you ever cleaned it?

Probably not, but you should. Now. Think about it: even though spray bottles are usually placed around gyms to wipe down equipment, most patrons don’t use them. When you toss your clothes into your gym bag, the sweat from who-knows-how-many people transfers to the bag. “It becomes a terrific breeding ground for bacteria such as MRSA (Methicillin-resistant Staphylococcus aureus), which causes skin infections,” Gerba says. Since bacteria like MRSA can live for at least a day, reaching into your bag while you have a cut on your skin could lead to a potentially lethal infection. YOUR CLEANUP After you remove your gear, sanitise the inside of the bag with a disinfectant wipe. You can stash packets in one of the side pockets so they stay handy but separated from the clothes. “That should cut back on the bacteria significantly,” Gerba says. “But if the bag is machine washable, you should also toss it into the machine every week.” (Throw in your shower thongs as well, he says they can become equally filthy.)


HEALTH

‘‘The average person sheds about 1.5 million skin cells every hour; these serve as foodfor germs’’

CARPET Wall-to-wall germs

Tierno’s research indicates that your carpet probably contains about 200,000 bacteria per square inch, making it 4000 times dirtier than your toilet seat. “Rugs are botanical and zoological parks,” says Tierno, who says hundreds of thousands of different types of species live there. These invasions occur because the average person sheds about 1.5 million skin cells every hour; these skin cells hit the rug and serve as food for germs. Add in food particles, pollen and pet dander, and you have a free buffet, he says. And since a vacuum cleaner’s suction and rotating beater brush don’t usually reach the bottom of the carpet, you’re bound to have communities of E. coli, salmonella, Staphylococcus and other bacteria down there. Every time you walk on the carpet or roll around on it with your kids, you disrupt the bacteria, bringing some closer to the surface, Gerba says. YOUR CLEANUP Hire a company to do a deep steam-clean at least once a year, and consider covering high-traffic areas with machine-washable rugs. REMOTE CONTROL 170 channels of high-def filth

One day we’ll change channels using our brain waves. When that day comes, we’ll all be a lot healthier, because 50 per cent of television remotes tested positive for rhinovirus, according to a University of Virginia study. The rhinovirus can live there for a few days, and other germs can survive for up to a few months, thanks to the many hideouts found amid the rubber buttons and various LEDs. Ever have popcorn with your DVD movies? You’re making matters worse, Tierno says. “If you eat something greasy, then cough in your hands and go back to the remote, you’ve deposited an organism with some oil, which offers the germs protection on a device that isn’t cleaned very often to begin with.” YOUR CLEANUP Sanitisers don’t work well on remotes because you can’t get the cleaner into the cracks. Tierno suggests using a plastic-sleeve protector that can be wiped clean daily with a disinfecting wipe or other type of sanitiser. When you’re travelling, bring along a few ziplock bags to slip onto the remotes in hotels.

PHOTOGRAPHY: ANDREW TINGLE

WATCHBAND Time’s up

Ever wonder why leather watchbands start to stink after a few months? That smell is most likely caused by microbes, possibly Staphylococcus aureus, a type of bacteria that can cause skin infections, says Dr Roberto Kolter, a professor of microbiology and molecular genetics at Harvard medical school. Because leather is porous, it absorbs sweat and skin cells that serve as food for bacterial growth. “If you have any small cuts or scrapes on your wrist, the bacteria could enter and cause an infection,” Kolter says. YOUR CLEANUP Rubber and plastic are safer than leather because they don’t absorb sweat as readily, and they can be cleaned with soapy water. If you prefer a leather strap, wipe it down once a week with a leather cleaner such as Glitz ($11.50; bunnings.com.au). >

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CLEAR THE AIR AIRBORNE NASTIES SWIRL AROUND YOU, POTENTIALLY CONTAMINATING EVERY BREATH YOU TAKE. SAVE YOUR LUNG POWER AND FIGHT BACK FORMALDEHYDE. Radioactive chemicals. Bug droppings. You wouldn’t dare eat food laced with this stuf – heck, you’d probably alert the health department. And yet you may be sucking down these toxins, and a flurry of others, with every breath. “Most people aren’t aware of the dangers of the air they breathe. The contaminants are often invisible, and the harmful efects may not be dramatic at irst,” says Dr Anne Steinemann, a civil and environmental engineer

AIRBORNE THREAT

DUST MITES You’re not the only one making babies in bed: dust mites may be multiplying by the millions in your mattress and pillow. If you’re allergic to them and their droppings (often found in dust), a noseful can trigger sneezing and watery eyes, says allergist Dr James Sublett. Allergic or not, there’s a greater danger: in a University of Cincinnati study, mice that regularly inhaled dust mite debris had narrowed arteries in their lungs, a condition that can lead to heart failure.

MOULD You check your bread for mould, but how about your air? Aspergillus and Penicillium – the two most common indoor moulds – ling out tiny spores and mycotoxins, which can penetrate deep into your lungs. Even non-allergic folks can experience wheeze-inducing nasal inlammation from inhaling Aspergillus particles. Worst case: fungi can lead to a life-threatening lung infection – made even scarier by the fact that moulds are increasingly drug resistant.

OUTDOOR POLLUTION That “fresh” air may be contaminated with soot, ozone and metal particles; inhaling this toxic trio can predispose you to memory problems and infertility. It could also be scrambling nervous-system signals that control your heart rate and blood pressure, says Brown University epidemiologist Gregory Wellenius. Need more? A 2012 study in the Archives of Internal Medicine found that exposure to air pollution, even at “safe” levels, may raise your stroke risk.

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at the University of Washington. “But exposures add up over time, and so does the damage.” In fact, a growing body of research suggests that airborne contaminants may impair your memory, weaken your sperm and raise your risk of heart disease and cancer. Worse, your body has no internal smoke alarm to signal danger. So we’ve identiied the biggest airborne enemies and outlined strategies to help you protect your lungs – and your life.

BREATHE EASY Attack from all angles

To beat the bugs for good, you need to launch an all-out offensive. A recent study in Environmental Health Perspectives found that using mite-proof mattress cases, washing bed linens weekly in hot water, and intensively vacuuming and dry steamcleaning carpets and upholstery all helped slash dust-mite counts by up to 95 per cent. That takes care of the critters. Now tackle their faeces and body fragments floating around the room: for an hour a day, run an air purifier such as the Blueair 203 Aircleaner ($499; aircleanersaus.com.au). This can significantly lower levels of airborne mite particles.

Scrub, then supplement

Bleach alone won’t cut it. Even dead mould can cause allergic flare-ups, warn US Environmental Protection Agency (EPA) experts, so you need to kill and remove the fungal funk. If you spot a patch check damp, dark areas - grab gloves, an N-95 respirator mask and a stiff brush. Mix one cup of bleach into 3.75 litres of water and scrub the area until no visible mould remains. Rinse with clean water and let the area dry completely. Bolster your internal defences too: University of South Carolina researchers linked nasal mould infections to insufficient vitamin D levels. If you’re on the low side (as many people are), a D3 supplement may ease your inflammatory response to mould spores, says Sublett.

Take the scenic route

This is no reason to hang up your running shoes. Regular cardio exercise may actually help prevent particle-induced inflammation, according to a rodent study in Medicine & Science in Sports & Exercise. Just rethink your outdoor route: avoid running in areas within a few hundred metres of busy roads or industrial sites. A shady park near water is ideal because trees and shoreline breezes help diffuse pollution, says Dr Linsey Marr, an associate professor of civil and environmental engineering at Virginia Tech. Traffic unavoidable? Run in the morning, before the sun’s rays have converted vehicle exhaust into ozone.

ORGANIC SUBSTANCE

CHEMICAL

GAS

PRODUCT

TOWER OF POWER Blast bacteria into oblivion this summer with Dyson’s Pure Cool Link Tower ($699, dyson.com.au). It features a 360-degree Glass HEPA filter to remove 99.95 per cent of fine particles such as allergens and pollutants, and monitors air quality, purifying your room before reporting the data to your Dyson Link app. At work, the Dyson Pure Cool Link Desk purifier will help help de-funk your desk ($549), while in the heart of summer or the depths of winter you’ll want the Dyson Pure Hot + Cool Link ($749), which functions as a purifier, cooling fan and heater in one. Bacteria beware.


HEALTH

VOCS Research published in Environmental Impact Assessment Review found that scented air-fresheners, lotions, shampoos, soaps and laundry products emit an average of 17 diferent VOCs (volatile organic compounds). Several, including formaldehyde, are classified as toxic and linked to low sperm quality, asthma and cancer, Steinemann says. Whether inhaled or absorbed through skin, VOCs can enter your bloodstream and end up in your brain. Repeated exposure can lead to central nervous system damage.

CARBON MONOXIDE Something nasty may be wafting through your kitchen. British scientists found the kitchen is a primary site for carbon monoxide (CO) exposure. Every time you fire up a gas stove, you release the odourless, poisonous gas. Normally the amount dissipates quickly. But if your stove burns ineiciently or vents improperly, the noxious gas may be invading your air. Inside your body, CO clings to red blood cells, displacing the oxygen your brain and heart need to function. Low levels can lead to lulike symptoms, while larger doses can result in brain damage, says pulmonologist Dr Lindell Weaver.

Ditch the scented products

Manufacturers aren’t required to reveal whether fragranced products contain harmful VOCs, so Steinemann recommends ditching scented airfresheners, dryer sheets, detergents and soaps (including bar soaps). Even “organic” or “green” fragranced products should be tossed – they’re just as likely to spew VOCs, Steinemann’s research shows. Since label claims like “fragrance-free” or “nontoxic” aren’t always true, check the ingredients, avoiding products that contain “masking fragrance”, “fragrance”, “perfume” or “parfum”. Finally, spruce up your space with purple waffle plants or asparagus ferns, which can lower VOC levels in indoor air, a 2009 University of Georgia study found.

Inspect your gear

Check your stove or fireplace. Is the burner flame yellow instead of blue? Is there soot on any vent or flue? If any answer is yes, your appliance or flue may be functioning improperly and should be checked by a pro, says Weaver. >

PHOTOGRAPHY: PHILIP HABIB

‘‘Thekitchenisa primarysiteforcarbon monoxideexposure”

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HEALTH

Haunted house: show grubby invaders the door

BREAK THE MOULD THERE’S NOTHING FUN ABOUT FUNGI, BUT YOU DON’T HAVE TO LIVE WITH IT. KICK THESE INVADERS OUT OF YOUR HOME FOR GOOD YOUR NAGGING IN-LAWS and slob of a second cousin may not be the only visitors overstaying their welcome at your place. You could be hosting a whole houseful of festering fungi – think mould, mildew and yeast – that surreptitiously check in to your kitchen, bathroom, bedroom and basement. And those gross guests can worsen asthma and increase your risk of lung infections. It’s time to clear out the sporehouse. You’ll breathe a lot easier. KITCHEN SPONGE

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VEGETABLE DRAWER

VACUUM CLEANER

Mushrooms aren’t the only fungus in your fridge. Moisture and food nurtures the bacteria that can cause foodborne illnesses, says NSF International microbiologist Dr Robert Donofrio. CLEAN IT UP Wash the crisper with detergent; then wipe it down with 1-2 tablespoons of baking soda in a litre of warm water to strip away biofilm, a slime of mould and germs.

In a study in Applied and Environmental Microbiology, 46 per cent of vacuums tested spewed mould, including lung-infecting Aspergillus, back into the air. CLEAN IT UP Use a vacuum with a HEPA filter, which traps 99 per cent of mould particles. Avoid wet-dry vacs; they add moisture, says Peter Duncanson, a mould remediator.

COFFEEMAKER

TOOTHBRUSH AND HOLDER

Like your coffee with milk, or mildew? Half of the coffeepot tanks swabbed in that NSF study tested positive for allergy-inducing mould. CLEAN IT UP Once a month, fill the reservoir with water and add two denture-cleaning tablets, says Dr Kelly Reynolds of the University of Arizona. The tablets’ peroxide and bleach can break down biofilm.

Those bristles are a breeding ground for the reddish bacteria Serratia marcescens. So every time you brush, you risk sinusitis or a respiratory infection, Reynolds warns. CLEAN IT UP Once a week, soak your toothbrush for 60 seconds in hydrogen peroxide. Then disinfect it in a sanitiser chamber like the Germ Terminator ($69.95; gt100australia.com.au).

SHOWER CURTAIN

BENEATH THE SINK

A fungus called Aureobasidium pullulans feasts on wet shower surfaces. The strain’s linked to increased asthma, notes a study in the Annals of Allergy, Asthma & Immunology. CLEAN IT UP Run your curtain through a warm washing machine cycle with half a cup bleach, quarter cup of detergent and two towels to rub away grime, Reynolds says. And use a fan!

One leak can start a colony of Stachybotrys chartarum underneath the sink, says Reynolds. This greenish-black mould festers on fibreboard when there’s extra moisture. CLEAN IT UP Fix the leak first! Then spray a 1:16 mix of bleach and water on the spots. After one hour, scrub. Let it dry; then keep it that way with moisture-sucking crystals like DampRid.

HUMIDIFIER

BASEMENT

Unfortunately humidifiers could send mould airborne and cause lung inflammation if not cleaned regularly, the EPA warns. CLEAN IT UP Every three days, scrub each of its parts with a solution of 3 per cent hydrogen peroxide and warm water. And go with a steam vaporiser. The EPA found that it emits less mould than an ultrasonic or impeller humidifier.

Shhh . . . something’s lurking down there. Basements can flood and are poorly ventilated, so the walls and floors can be hotbeds for white or black mould. CLEAN IT UP Use a brush and detergent on spots. For big jobs, hire one company to inspect, another to clean, advises Dr Richard Shaughnessy, an indoor air researcher.

NOVEMBER 2016

PHOTOGRAPHY: LEVI BROWN, ILLUSTRATIONS: ARTHUR MOUNT

This “cleaning tool” has about 320 million microbes per gram, according to NSF International, a group that develops public health standards. With every swipe you could spread mould and foodborne pathogens. CLEAN IT UP Nuke it daily for two minutes and you’ll eliminate 99.9 per cent of mould, reports a Journal of Environmental Health study.


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BY

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LOU SCHULER

AND

ALAN AR AGON

PRINCIPLE N0.

You Need to Eat More Food

you have a Big-Mac-and-fries bit, the first step is easy: limit ur intake of any item with a me that includes the words ig”, “mac” and/or “fries”. No rprises there. But you still ed to eat something, and the ct is, it’ll have kilojoules you ust account for. The accounting simple: there are two sides the ledger. One side is your lojoule intake, and the other your metabolism – that is, the lojoules you burn – which works in four ways. Digest About 10 per cent of your metabolism comes from how you process food. Do better by eating more protein. Twenty-five per cent of the protein kilojoules you eat are burned in digestion, compared with 2-3 per cent of fat kilojoules and 6-8 per cent of kilojoules from carbs. Move Everything from working out to walking to the kitchen accounts for 20-30 per cent of your metabolism. The more you move, the better, including those times when you . . . Hit the Can When you dial up a #1 or #2 (or sneak out a fart), energy leaves your body. Alas, you can’t fart your way to single-digit body fat. Stay Alive The rest of the kilojoules you eat go towards your body’s other basic operating functions. (That’s at least 60 per cent of your metabolism.) When you change the “kilojoules in” part of the formula, you also change the “kilojoules out”. With less energy in the tank, you may burn fewer kilojoules during your workouts. That’s the danger of cutting kilojoules without a plan to maintain your new lower weight. Your metabolism slows, leaving you hungry and primed to regain the fat you lost. The key is to reverse that process.


NUTRITION

TRANSFORM YOUR BODY

YOU ARE... A normal-weight guy who wants to shed fat and build muscle

CURRENT WEIGHT

75 KG 75 KG

TARGET WEIGHT

TRAINING STATUS BEGINNER TRAINING HOURS / WK 4 (3 STRENGTH, 1 CARDIO INTENSITY OF EFFORT MODERATE (12) GOAL SIMULTANEOUS FAT LOSS AND MUSCLE GAIN

TOTAL DAILY CALORIES** 2,560 (160 × [4 + 12]) 25% PROTEIN 640 CALORIES (160 GRAMS × 4) 34% FAT 864 CALORIES (96 GRAMS × 9)

These items, found in the meal plan below, will pack on muscle fast.

41% CARBS 1,056 CALORIES (264 GRAMS × 4) *SEE ‘CRUNCH THE NUMBERS’ P102 FOR FORMULA

YOUR SAMPLE MEAL PLAN BREAKFAST 3 EGGS SCRAMBLED WITH A HANDFUL OF SPINACH, 1 LARGE BANANA

LUNCH 120G CHICKEN BREAST ON A WHOLEMEAL ROLL, 1 HANDFUL RADISHES

DINNER 170G TUNA STEAK, 2 MEDIUM POTATOES (150-200G EACH), SAUTÉED KALE

SNACKS 1 SCOOP PROTEIN POWDER MIXED WITH 1½ CUPS PLAIN YOGHURT, ⅓ CUP NUTS, 1 APPLE > NOVEMBER 2016

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PRINCIPLE N0.

TRANSFOR YOUR BODY

You Need to Eat Better Food Pity the man forced to survive on gluten-free pizza and fat-free ice cream. This program makes eating easy and delicious because you’re encouraged to eat (gasp!) real food. Here’s the breakdown of your eating plan. Eat 80 per cent of your diet in whole and minimally processed foods that you like. “Whole” foods are ones that look like what they started out as: meat, fish, eggs, milk, nuts, fruits, vegetables, potatoes and beans. One exception: protein powders are highly processed, but they’re still a great way to consume the protein you need. Eat 10 per cent in whole and minimally processed foods that you don’t necessarily like but don’t hate (say, Kale and lamb). This is intended to expand the range of nutrients you’re eating and make you less likely to sufer from diet burnout. Eat 10 per cent of whatever the hell you want. Use this bonus however you’d like: have a small indulgence every day or save up for a bigger weekend blowout. Here’s a shortcut: if the food you’re eating doesn’t have an ingredient list, it’s a safe bet. Steak, apples, quinoa, eggplant, salmon – they’re all single-ingredient foods. With packaged foods, each additional ingredient signals an extra step in processing, which has likely stripped away some of the good stuf or added some junk. Know that “quality” also means taste. On this plan, you won’t find any rules about foods you must eat. Nor will you find a list of foods you should never eat. Just about anything you enjoy can fit into the plan, although perhaps not in the quantities you’re used to eating.

YOU ARE... A moderately active guy who wants to slim down for good

CURRENT WEIGHT

105KG 95KG

TARGET WEIGHT

TRAINING STATUS INTERMEDIATE TRAINING HOURS / WK 2 (2 STRENGTH, 0 CARDIO) INTENSITY OF EFFORT MODERATE (10) GOAL WEIGHT LOSS

TOTAL DAILY CALORIES 2,592 (216 × [2 + 10]) 33% PROTEIN 864 CALORIES (216 GRAMS × 4) 45% FAT 1,170 CALORIES (130 GRAMS × 9) 22% CARBS 558 CALORIES (139 GRAMS × 4)

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These foods will help you lose weight – and they taste great, too. !


NUTRITION

YOUR SAMPLE MEAL PLAN BREAKFAST 1 SCOOP PROTEIN POWDER MIXED WITH 2 TBSP PEANUT BUTTER, 1½ CUPS BERRIES (+ LIQUID)

LUNCH 170G BAKED WHITE FISH, 2 CUPS BROWN RICE, 1-2 CUPS STEAMED GREEN BEANS

DINNER 300G GRASS-FED STEAK, 1 SMALL POTATO (100G), 1-2 CUPS STEAMED BROCCOLI

SNACKS ¾ CUP YOGHURT WITH 1½ SCOOPS PROTEIN POWDER, ⅔ CUP NUTS, 1 PEACH > NOVEMBER 2016 101


PRINCIPLE N0.

TRANSFORM YOUR BODY

YOU ARE... An athletic guy who wants to make his muscles pop

Macronutrients and Micronutrients Matter

CURRENT WEIGHT

Nutritionists refer to protein, carbs and fat as “macros”. On our plan, you’ll eat 1 gram of protein for every half a kilogram of your target body weight, or 25-35 per cent of your daily diet. You’ll eat 0.4 to 0.7 gram of fat per half a kilogram of your target body weight per day. If you have a good chunk of body fat to lose, use the higher end of that scale. For everyone else, it’s personal preference. The kilojoules that are left after your calculations will come from carbs. One risk of popular low-kilojoule diets: nutrient deficiency. But if you aim to include at least one food from each of these categories every day, with some variety in fruits and vegetables, then you’ll hit the full range of micronutrients you need.

95KG 90KG

>Meat and other protein-rich foods like eggs and protein powder. >Fat-rich foods, such as nuts, seeds, avocados, butter (and nut butters) and oils. >Fibrous vegetables, including just about anything your mum said you had to eat if you wanted dessert. >Starchy foods like grains, legumes and root vegetables. >Milk and other dairy products. >Fruits, fresh or dried.

TRAINING HOURS / WK 4.5 (3 STRENGTH, 1.5 CARDIO)

TRAINING STATUS ADVANCED

INTENSITY OF EFFORT MODERATE (10) GOAL FAT LOSS

CRUNCH THE NUMBERS, LOSE THE FAT TOTAL DAILY CALORIES 2,610 (180 × [4.5 + 10])

Break out the calculator and determine the diet you need to gain the body you want

28% PROTEIN 720 CALORIES (180 GRAMS × 4)

WEEKLY HOURS OF TRAINING TARGET BODY WEIGHT

DAILY INTAKE*

INTENSITY* * Give yourself an 11 if you always go all-out. If you do a mix of intensities, pick 10. If you’re training at a more casual pace, go with 9. If you’re 35 or younger and struggle to gain weight, rate your intensity on a scale of 11-13, with 13 being max intensity. * Multiply the calories amount by 4.2 if you wish to obtain the kiljoule total.

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31% FAT 810 CALORIES (90 GRAMS × 9) 41% CARBS 1,080 CALORIES (270 GRAMS × 4)

Watching what you eat can help you get the body you want. t


NUTRITION

YOUR SAMPLE MEAL PLAN BREAKFAST 3 HARD-BOILED EGGS, 1 ORANGE

LUNCH 170G PRAWNS, 1 CUP BROWN RICE, 1 CUP BLACK BEANS, FRIED ONION AND PEPPER

DINNER 170G LAMB MEATBALLS, 2½ CUPS WHOLEMEAL PASTA, SPINACH AND ROCKET SALAD

SNACKS 2 CUPS MILK + 1½ SCOOPS PROTEIN POWDER; 2 TBSP ALMOND BUTTER, 1 APPLE NOVEMBER 2016 103


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TACTICS

Day 5

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ALIFE MORE ORDINARY

Day 8

A growing number of high-achievers from Barack Obama to Mark Zuckerberg live by one performance secret: they actively try and reduce the number of decisions they make each day. Can the same technique help a frazzled MH writer to pump up his own productivity? > BY

AARON SCOTT

PHOTOGRAPHY BY

GEORGINA EGAN

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Day 7

Day 8

I

USED TO HAVE a rock-solid routine – it was called school. I woke up at the same time every day. I wore a uniform every day. I ate lunch at the same time every day. And you know what – I liked that routine. I felt vital, productive, energised. I didn’t need a jet-black cofee to get me going in the morning or half a bottle of shiraz to wind down at night . . . But after leaving school my routine crumbled. I woke up when I pleased. I wore what I wanted. I ate when I felt like it. Life was suddenly full of choices, options, alternatives. And as my freedom soared, so my vitality, my productivity and my energy entered a steady nosedive. And now, at the age of 35, the thought of getting through a morning without cafeine or an evening without alcohol makes my neck tighten with fear. I pondered this disheartening reality one afternoon as I read a Vanity Fair profile of Barack Obama. Midway through the piece, the author puts it to the leader of the free world: “Assume that in 30 minutes you will stop being president. I will take your place. Prepare me. Teach me how to be president.” Obama considered this question for a moment before answering: “You’ll see I wear only grey or blue suits. I’m trying to pare down decisions. I don’t want to make decisions about what I’m eating or wearing . . . You need to focus your decision-making energy. You need to routinise yourself. You can’t be going through the day distracted by trivia.” Obama, of course, didn’t invent this notion. In the mid-19th century, the American writer Henry David Thoreau spent two years in a log cabin to prove his suspicion that men “fritter away our lives on detail”. Thoreau’s guiding credo: “Simplicity, simplicity, simplicity!”

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Day 9

A few decades later, the fantastically hirsute psychologist William James championed the cause of the morning routine. “The more details of our daily life we can hand over to the efortless custody of automatism,” he wrote, “the more our higher powers of mind will be set free for their own proper work.” In recent years, science has revealed that Thoreau and James were on to something. A raft of studies show that an overload of trivial decisions erodes our mental resources, stymies our creativity and wears down our ability to make smart choices. University of Minnesota researchers, for example, found that when subjects were bombarded with simple consumer decisions (white shirt or beige shirt?) they displayed less persistence and a greater ability to procrastinate. They were also worse at solving mathematical equations. Modern psychology has a neat phrase for this phenomenon: decision fatigue. According to Dr Muireann Irish, a cognitive neuroscientist based at Neuroscience Research Australia, our minds are like fuel tanks. Every decision you make sucks a little more juice out of the tank. Run the tank dry and your mind will grind to a halt. “If you’re facing heavy decision-making – whether it be at work or at home – you end up becoming emotionally drained and cognitively fatigued,” she says. “This then impacts your subsequent decisionmaking, your productivity and, ultimately, your willpower.” When this happens, your brain resorts to decision-making shortcuts. “They’re the dirty route to get to a quick solution,” says Irish. “So when you’re mentally fatigued, you default to the easier option.” She points to weddings as

Day 22

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a classic example. Starry-eyed couples are so assaulted by choices, their brains grow weary, their willpower grows ragged and – bang! – they drop $8000 on bespoke napkins. All this spoke to me at a personal level. I procrastinate. I’m terrible at mathematical equations. I dumped absurd amounts of money on loral arrangements at my wedding. And so my month-long experiment was born. It was time to cull the daily decisions cluttering my life, the everyday choices sucking my mental fuel tank dry. It was time to take Obama’s wisdom onboard; to “routinise” my life. Like Bill Murray in Groundhog Day who capitalises on his time-loop existence to improve himself – playing the piano, speaking French, wooing Andie MacDowell – I would employ my own time-loop routine to power my productivity, sharpen my decision-making and nourish my creativity. And I would start with my wardrobe.

DAY 0 History is littered with over-achievers who wore the same outfit day in, day out. Albert Einstein wore a grey suit (and saved time by eschewing combs). Alfred Hitchcock wore a doublebreasted blue suit. Steve Jobs constructed a uniform of nerdish pragmatism: black turtleneck, baggy jeans and New Balance trainers. More recently, Mark Zuckerberg created a drab uniform of grey T-shirt and black hoodie before humbly explaining: “I really want to clear my life to make it so that I have to make as few decisions as possible about anything except how to best serve the community.” I’m less concerned with serving the community and more interested in discovering

Day 23

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TACTICS

11

Day 12

Day 13

Day 14

Day 15

‘‘A r ft of studies show that an overload of trivia decisions erodes our mental resources’’ what sublime mental feats are within my grasp once I ditch my morning habit of standing in front of my wardrobe and trying to decide if it’s a jeans or chinos kind of day. The challenge, of course, is finding an outfit that can comfortably carry me from the publisher’s office on Monday morning to a bar on Friday night. I sit down to nut it out with my wife. One by one my suggestions are dismissed. Navy suit and crisp white shirt? Too presidential. White T-shirt and colourful trainers? Too uni student. Head-to-toe black? Too goth. When I finally suggest a fitted tracksuit (no ironing!), she sighs and suggests I speak to a professional. So it is that, a few days later, I find myself sitting opposite Dan Fitch, head designer at M.J. Bale. Tattooed, shaven headed and kitted in head-to-toe black (notably avoiding any hint of goth), Fitch promptly assembles an outfit that nails my vague demand of “something between a suit and a tracksuit”. The starting point is a pair of slim-fit chinos in steel-blue. From there, it’s a white buttondown shirt in heavy Oxford fabric, cut short so it can be worn in or out. An informal, unlined jacket is considered before being shelved in favour of a woolen navy blazer in a soft hopsack weave. This foundation is then topped by a belt of woven navy canvas and deep brown leather, and a pair of cotton-ribbed socks in dark navy. For shoes, Fitch suggests a pair of dark-brown desert boots – I opt for Clarks Originals.

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Day 25

I emerge from the change room and Fitch appraises me through a lowered brow. “You want to keep a neutral but presentable colour palette without having to challenge the senses,” he explains. “This is a neutral, nonchalant, expressive-less use of colour palette . . . ” I nod thoughtfully – I hadn’t considered an expressive-less colour palette. “You don’t need to express your personality through colours,” he continues. “Your clothes are just providing a simple blank canvas on which you can express your personality through your work.” This sounds scary. What if my personality isn’t up to the mark? What if the blank canvas of my outfit reveals my personality to be an equally blank canvas? Turns out I needn’t have worried.

Daily Bread If you’re going to eat the same breakfast, morning tea and lunch every day of the week, you want to make sure you’re covering all your nutritional bases. Try this meal plan from MH nutrition adviser Jacqueline Alwill Breakfast: four-egg omelette with one cup of spinach and one cup of cherry tomatoes Morning tea: two cups of rolled oats with fullcream milk, 300g Greek yoghurt and blueberries

DAY 1 I walk out the front door of my house feeling vital and purposeful. Maybe even a tad selfimportant. At Redfern Station in inner Sydney I don’t break stride as I cut through the crowds. Out of my way, little people – I’m a man in uniform! I pace into the office with my head back and my shoulders squared. As I remove an anonymous puffer jacket from the only wooden hanger on the rack and slip my blazer onto it, a co-worker raises his eyebrows: “Looking sharp!” I’m >

Day 26

Lunch: one free-range chicken breast with half an avocado and two pieces of wholemeal bread Snack: a handful of raw almonds (raw almonds retain more essential fats than roasted).

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yp y as if I have more free time in my days gratified - although his footy team had won the night prior, so it’s possible he’s just in an exceptionally good mood. No one else says anything. No one seems to notice. Am I disappointed? A little. Although the silence is to be expected. Karl Stefanovic wore the same blue suit every day for an entire year on the set of The Today Show. His findings? “No one noticed. No one gives a shit.” I need to remind myself: this experiment isn’t about pleasing others - it’s about unshackling myself from trivial decisions and broadening my mental bandwidth. Do I make any stunning mental leaps on Day 1 of my experiment? Do I dazzle my co-workers with cutting insight or withering turns of phrase? Not really. But it does feel good to slip back into my blazer at the end of the day. Suffused with intent, I once more part the crowds at the station.

Repeat Sets Reckon you have the physical and emotional fortitude to face up to the same workout day in, day out? Try this full-body burner from MH fitness adviser Cam Byrnes Directions: complete as many sets as possible of the exercises in Workout A in 10 minutes. Rest as needed, but remember: the clock keeps ticking. Rest for one minute, then repeat with Workout B. (The author did this workout with 20kg kettlebells and typically completed 2-3 rounds in each 10-minute block.)

DAY 2 I approach my wardrobe with a pleasant sense of certainty. I’m running late but, hey, why rush? There’ll be no checking the forecast before umming-and-ahhing over the merits of boots versus trainers. Already, this feels like a comfortable routine. Emboldened, I decide to expand the parameters. I start with food. Typically, I bring provisions to the office and eat at my desk. This results in a weekly mélange of reheated leftovers, tinned tuna sandwiches and peanut butter on toast. It’s time to routinise this mess. After all, it is Rule #2 in Tim Ferriss’ bestseller The 4-Hour Body: “Eat the same few meals over and over again.” By Ferriss’ reasoning, repeating a clutch of healthy staples means you stay in safe territory and because you’re not fixating on food options, are less likely to succumb to that “treat” blueberry muffin an hour after sitting down at your desk. I draw up a daily food plan and take it to MH nutrition adviser Jacqueline Alwill, author of Seasons to Share. She furrows her brow and gets to work. My proposed breakfast of oats and yoghurt is cut in favour of a four-egg

Workout A • Thrusters (with two kettlebells) x 6 • Wide-grip chin-ups x 8 • Kettlebell swings (with one kettlebell) x 15 • Burpees (with push-up and vertical jump) x 8 Workout B • Walking lunges (two kettlebells) x 15 • Dead-stop push-ups x 12 • Straight-leg deadlifts (two kettlebells) x 10 • Close-grip chin-ups x 8

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omelette with spinach and tomato. “More men need to kick off their day with a hit of vegies,” she explains, “and your day could do with a boost of them.” The oats replace a midmorning tea of peanut butter and banana on toast (“Oats are a better source of digestible fibre, carbs and B vitamins”), while chicken breasts sub in for tins of tuna come lunch (“Tuna is a deep-sea fish and high in mercury – sorry!”). In deference to my wife’s tastebuds, I decide dinner is best left flexible. Daily bread sorted, I turn my attention to another source of fruitless prognostication: my lunchtime workout. Cardio or weights? Arms or legs? Indoors or outdoors? Martin Berkhan, author of the website leangains.com, would no doubt diagnose me with a severe case of “fuckarounditis”, a malady characterised, in his words, by “an intense preoccupation with crunches, curls, cable movements, Swiss balls and Tyler Durden. Fear of squats and deadlifts is another distinguishing trait.” The ultimate symptom of someone afflicted by fuckarounditis? “A mediocre physique and complete lack of progress.” Enough! It’s time to devise a single workout to rule them all; a session that revolves around classic movements like the squat, the deadlift and the chin-up. I sit down with MH fitness adviser Cam Byrnes and outline my criteria: I have two 20-kilogram kettlebells at my disposal, I want to train outdoors and I don’t want to go longer than 20 minutes. Byrnes sketches up an AMSAP session (As Many Sets As Possible) spread over two 10-minute blocks. It’s a nasty combination of the aforementioned classics plus swings, push-ups, lunges and burpees. As I scan the exercises I can already feel a tingle of lactic acid in my quads. Byrnes shrugs and sends me on my way with an ominous warning: “You’re definitely going to need two of these circuits or you’ll drive yourself mad with boredom . . . ” I wave his concerns away. I’m a man in uniform! I’m buttressed by routine! What could go wrong?

Day 27


TACTICS

DAY 11

DAY 32

My routine fails. It’s a Monday morning and I’m happily showering when my wife bangs on the door: “Remember the renovations start today! We need to have the bathroom emptied before we leave.” My train leaves in 23 minutes. I wrap a towel around my waist and begin frantically emptying drawers into plastic bags when my two-year-old daughter waddles into the room, pointing at her pants, cooing, “Pooh, pooh, pooh . . . ” Fifteen minutes later, with bathroom contents successfully transferred to plastic bags, and nappy changed and dumped into a separate plastic bag, I fling open my wardrobe to reveal – the horror! – no white shirts. Three are in the ironing basket, two are sitting unwashed in the laundry. Now, I wish I could say I reacted with calm decisiveness. I wish I could say I grabbed a shirt out of the basket, slapped out a rapid-fire ironing job and still made my train. I really do. Instead, I said words that should never be said in front of a two-year-old before tossing on a soiled shirt. By the time I walked out the front door, my daughter was saying words no two-year-old should say; my wife was saying nothing at all, instead fixing me with an icy glare; and my heart was beating so hard I could feel it in my ear lobes. The day proved a write-off. I fidgeted at my desk. My chicken breast tasted like wet newspaper. My kettlebell session left me with a twinged muscle in the left side of my neck. Even slipping into my blazer at the end of the day provided scant satisfaction. As I walked to the station I wondered: had my routine been a little less ironclad, would I have managed better? That night, after offering a full round of apologies, I make a pact with myself: I will remain master of my routines, not the other way around. Then I do the ironing.

Day 28

Day 29

I find myself sitting at my desk wearing my white shirt, steel-blue chinos and brown desert boots. Yes, my month is up, but what can I say? I like the certainty of routines. I like how the routinising of my clothes and food and exercise has spread like a benign virus to other facets of my life. I find myself going to bed at the same time each night. And I find my waking time has become so grooved I no longer set an alarm. Sure, I still need my morning coffees and my evening glass of red but, hey, they’re all part of the routine, right? Have I noticed my mind, unencumbered by trivial decisions, opening up like a glorious tropical flower? Hard to say, really. How do you measure productivity? But I will say this: at a frantic point in my life – a toddler and pregnant wife at home, a minefield of deadlines at work – I feel calmer, as if I have more free time in my days. Tasks that used to gobble up vast slabs of time now seem to zip by; days that used to feel stunningly busy now roll past with barely a ripple. I spend less time fretting about the next deadline and more time immersed in the writing at hand. Sentences that used to snag at my fingertips now pour effortlessly onto the keyboard. A win? Definitely. I’ve learnt things too. I’ve learnt that if you like an item of clothing, you should buy it in multiples. I’ve learnt that an improperly heated iron can leave brown stains on a white shirt. I’ve learnt that a frying pan has to be smoking hot before tossing on a chicken breast. I’ve learnt that doing kettlebell thrusters three days on the trot will lead to crippling DOMS. More importantly, I’ve learnt that routines don’t necessarily equate to ruts. They can be sources of joy and contentment; tent pegs anchoring our otherwise windblown existence. I came to relish putting on my desert boots every morning. I came to relish eating chicken and avocado at lunch. I almost came to relish kettlebell thrusters (in truth, my workout was the one routine that never felt entirely comfortable). These actions became touchstones that gave shape to my days. Slipping in to and out of my blazer, for example, became neat parentheses marking the start and the end of each working day. Above all, I’ve learnt that the key to a productive, enjoyable, sustainable routine is the willingness – every now and then – to break it. And on that note, I’ll be wearing jeans to the office tomorrow.

Day 30

Day 1

Day 7

Day 15

Day 23

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HEALTH

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es, you could be struck by lightning. Or mauled by a lion that’s escaped from the zoo. But most men fall victim to more mundane maladies, whether KO’d by cancer or laid low by depression. To help you beat these usual suspects, MH rounded up five leading doctors. We asked them to reveal their daily habits to stave off the most common killers and health saboteurs that stalk the lives of men. Use their prescriptions to safeguard your health and ensure you see less of their white coats in the future.

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1

YOUR TICKER PROFESSOR GARRY JENNINGS, CHIEF MEDICAL ADVISER, NATIONAL HEART FOUNDATION

Heart disease remains the enemy most likely to knock you off – nearly one in two Australian men who make it to old age will get it, reports the Australian Bureau of Statistics. “We’ve become complacent because there’s been reductions in death rates,” says Jennings. “But with rising obesity we’re probably going to see those rates start rising again.” You can buck the trend. “Lifestyle contribution isn’t everything, but it’s almost everything.”

THE PRESCRIPTION + LISTEN TO YOUR MOTHER, BOY “My diet – and my advice to patients – isn’t too different to what your mother would have told you in decades past. Eat whole foods and avoid those packed with salt, sugar or trans fats. Instead of seven meat dinners a week, I’ll have one or two of fish and one or two vegetarian.”

TAKE AN AXE TO ANXIETY “Stress targets the heart. If you’re worried about something, do something about it rather than sit and churn.” RAISE A GLASS “At very low levels of consumption, alcohol probably offers some benefit. I’ll have a drink in the evening, though not every evening.”

EXERCISE IS THE BEST MEDICINE

“I have a rowing machine at home and some weights, and I work out every morning. I also play golf, ride a bike and take skiing holidays with my wife.” JENNINGS

EASETHEPRESSURE High blood pressure, a risk factor for heart disease, can be torpedoed by making these five foods mainstays of your diet, says Heart Foundation nutritionist Beth Thomas

apples 112

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porridge

beetroot

low-fat milk

pumpkin seeds

PHOTOGRAPHY: ED URRUTIA, SHOES: NIKE AIR PRESTO $180 FROM THEICONIC.COM.AU

RISE TO THE OCCASION “Prolonged sitting is a risk factor. I have a stand-up desk and sit only in meetings. Anything fewer than five or six floors, I’ll take the stairs.”


HEALTH

2

YOUR INNARDS DR DANNY STIEL, PRACTISING GASTROENTOROLOGIST

SCREEN FOR HELP “Bowel cancer is different to most cancers because it doesn’t begin as a cancer; it usually begins as a benign polyp. So if you remove that polyp you may have prevented bowel cancer. Your doctor can advise what test is best for you.”

SAY “YO” TO YOGHURT “I try to follow a diet that’s low in fat and has plenty of calcium – two factors identified by studies as protective.”

EXERCISE IS THE BEST MEDICINE

“I go to a group-training class twice a week. I also do an activity that’s fantastic for people with sedentary jobs: walking your dog.” STIEL

BEAREGULARGUY Fibre is another superhero micronutrient shown to help prevent bowel cancer, with the Dietitians Association of Australia recommending 30+ grams daily for men. Here’s how to tweak your day’s munching so you hit the mark

DITCH

THE PRESCRIPTION +

GO WITH YOUR GUT “If you notice blood in the toilet, or a change in your bowel habits that isn’t just short term, or you’re getting abdominal pain and don’t know why . . . see your doctor. It could be a whole range of things – haemorrhoids, irritable bowel syndrome – but have it checked out because very occasionally it’s bowel cancer.”

1 cup flaky, fruit-free cereal FIBRE 1g

1 white bagel FIBRE 2.3g

¼ cup banana chips FIBRE 1.5g

1 cup mashed potato FIBRE 3.1g

1 cup green grapes FIBRE 1g

¼ cup almonds FIBRE 4g

1 cup black beans FIBRE 15g

1 cup raspberries FIBRE 8g

ADD

The incidence of bowel cancer is about one in 20 – that’s your lifetime risk. “Unless you take certain actions,” says Stiel. “Take these and your risk plummets.”

1 cup rolled oats FIBRE 5g

2 slices wholegrain bread FIBRE 4g

TOTAL DITCHED 8.9g TOTAL GAINED 36g NOVEMBER 2016 113


THE PRESCRIPTION + DROP A BELT SIZE “The most important risk factor by far is body weight. I’m obsessional about maintaining a healthy BMI. At 30 I was overweight, so I doubled down on committing to exercise and diet.” DON’T SWEAT ACTIVITY “We’re learning that the wear-andtear concept is an oversimplification. There’s no good evidence that overuse of joints is harmful to them. Joints and muscles are designed to move. And the more you move them, the better you do. That said, injury is a risk factor, so tread carefully.”

3

DR SAM WHITTLE, SENIOR CONSULTANT RHEUMATOLOGIST

TAKE THE FAST TRACK “There’s a lot of interest in an antiinflammatory diet – but no data yet to tell us it’s effective. I’ve been doing some intermittent fasting and find it helps body composition.”

Everyone gets some osteoarthritis by middle age. To a point it’s as inevitable (and innocuous) as grey hair. “But at its worst it can be all-consuming,” says Whittle. “Severe cases interfere with every aspect of life and can mean constant pain and loss of function.” The good news? “You have a lot of influence over your risk.”

SAVE BIG ON SUPPS “My unit researched fish oil, expecting to find it would be effective for OA of the knee. It wasn’t. Similarly, there was hype around glucosamine and chondroitin for restoring cartilage volume. But if you look at the research, they probably do nothing.”

YOUR JOINTS

EXERCISE IS THE BEST MEDICINE

“Being strong is a good way to preserve joint health. I do CrossFit-style workouts pretty much daily.” WHITTLE

STEPUPYOURDEFENCES Step-ups are an effective, low-impact exercise for building the muscles that support the knee, says MH Fitness Adviser Cam Byrnes. With an upright posture, step up onto a bench, balancing on one leg at the top. Do three sets of 20 reps on each leg. Too easy? Hold a dumbbell in each hand. 114

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HEALTH

FISHSTEWWITH TOMATOANDBASIL If your prostate could talk, it would thank you for combining proven life-extender fish with tomatoes – cooked, because that releases their anticancer phytochemical lycopene – in this easy recipe from The CSIRO Total Wellbeing Diet – Complete Recipe Collection YOU’LL NEED

THE PRESCRIPTION + SIT THE TEST “This mightn’t accord with official guidelines, but here’s my advice: every guy in his early forties should get a PSA test, because a PSA test at that stage of your life is very predictive of your risk of getting prostate cancer,” argues Lawrentschuk. “If your PSA in your early forties is under one then your chances of developing significant prostate cancer in your whole life is almost zero.” GUARD AGAINST LARD “I went on the 5/2 diet last year and lost 20 kilograms. There’s no doubt a healthy weight – and especially minimal abdominal fat – reduces your risk of urological malignancies.”

4

YOUR MAN GLAND ASSOCIATE PROFESSOR NATHAN LAWRENTSCHUK, PRACTISING UROLOGICAL SURGEON AND UROLOGIC ONCOLOGIST

One in six Australian men get prostate cancer, according to Cancer Australia. “As doctors, we mightn’t know exactly what preventative soup is going to be best for you, but we can tell you about all the little things that help,” says Lawrentschuk. “If you can incorporate these into your life, you will reduce your risk.”

NUT OUT A PLAN “Men who eat nuts have less prostate cancer, particularly Brazil nuts and almonds because of their high selenium content.” BREW UP A BARRIER “Mild-to-moderate intake of coffee seems to be protective. I have three long blacks a day.”

1 tbsp olive oil 1 leek, white part only, sliced and washed 2 sticks celery, sliced 2 gloves garlic, crushed 1 bulb fennel, finely sliced 1 x 400g can chopped tomatoes 1 cup white wine 2 cups fish or chicken stock 800g fish fillets (blue-eye, flathead or ling), cut into 4cm pieces ¼ cup chopped basil Grated zest of 1 lemon 2 tbsp lemon juice DO THIS Heat oil in a saucepan over medium heat. Add leek, celery, garlic and fennel, and cook until vegetables are soft. Add tomatoes wine and stock, and bring to a boil. Reduce heat and simmer for 20 minutes. Add fish and simmer for a further 10 minutes. Gently stir through basil, lemon zest and juice, reserving a little basil and zest to garnish. Season to taste. Serve with a salad and sourdough.

EXERCISE IS THE BEST MEDICINE

“I’ll take the stairs, walk to the shops – seize chances to incorporate movement into my life. That’s on top of structured exercise – running and stationary bike.” LAWRENTSCHUK NOVEMBER 2016 115


HEALTH

EXERCISE IS THE BEST MEDICINE

5

YOUR MIND

“I was once captain of the Oxford University boxing team, and I still box – full sparring – twice a week. There’s no exercise more intensive.” MOSLEY

DR PHILIP MOSLEY, NEURO-PSYCHIATRIST One in eight men will suffer depression in their lifetime, according to Beyond Blue. While bouts vary in severity, when a shocker takes grip it can be as catastrophic as any disease of the body. Happily, there are things you can do to keep the black dog leashed.

THE PRESCRIPTION + LAUGH IN THE FACE OF PERIL “The coping style you use in adversity can be protective,” says Mosley. “Emotionally successful individuals tend to deploy a welldeveloped sense of humour to make light of challenges. I think I have this, including a sense of the absurd.” 116

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RESSURECT THE SABBATH “You need to give yourself headspace – time away from whatever’s wearing you down. I’ll often have to work part of Saturday, but Sundays are always free.” GIVE TO GET “Mentally healthy people are altruistic rather than selfish. And altruism can be cultivated. For me, it’s fulfilled by my medical research and clinical work.” BUDDY UP “Relationships are protective. I have a small network of very close friends. In these friendships, you pick up from exactly where you left off.”

3x45=:) Physical activity has been shown to beat depression – and science has quantified how much you need. Do three 45-minute sessions a week at 50-85 per cent of your maximum heart rate to improve your fitness and mood. Happy workout. SOURCE: JOURNAL OF PSYCHIATRIC PRACTICE


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Time is precious, so swap your staycation for targeted, hormoneheightening trips that reward body and mind, from holistic hideouts to the world’s most nerve-shredding sporting escapades > BY C H R I ST O P H E R KO M PA N E K, L I A M C U RT I S & M H E D I T O RS . ILLUSTRATIONS BY ADAM NICKEL

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YOUR ADVENTURE KEY SEROTONIN Mood-boosting expeditions, packed with the feel-good factor

ENDOR HINS Sweating and victorious, you’ll be – and feel – on top of the world

01-02 ICE DIVE THE WHITE SEA

03-04 KAYAK AN ICE SHEET

Bore through the frozen crusts of Finland and Russia’s most unforgiving waters before plunging into a world of subaquatic ice sculptures and fissures populated by coral, starfish and beluga whales. Warm up by campfire under nighttime views of the aurora borealis. From $3986; waterproof-expeditions.com

Visit one of the least explored areas of the Arctic, the Sermilik Fjord in east Greenland where - in partnership with the WWF - you’ll kayak among whales and seals, hike through tundra and learn centuries-old fishing traditions from Inuit villagers. $12,460; nathab.com

LIKE THAT? Try not to get lost in the sublime ice caves beneath Alaska’s 21-kilometre Mendenhall Glacier. $272; beyondak.com

LIKE THAT? The North Pole Marathon is easily the most impressive way to cover 42 kilometres. And the coolest. $19,100; npmarathon.com

OXYTOCIN Book your trip for two and upgrade date night forever

ADRENALINE You’re never more alive than when facing potential death

TESTOSTERONE Get up close with nature and unearth your inner adventurer

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05-06 DIVE WITH HAMMERHEADS The great white’s cousin is the perfect excuse to visit the Galapagos. Growing to six metres, with a diet that includes stingrays and other sharks, they’re reassuringly un-fond of the taste of humans. A fact worth bearing in mind when you ind yourself surrounded by 30 of them. $5137; liveaboards.dive-the-world.com LIKE THAT? Give something back by helping researchers on dives off New Guinea’s Raja Ampat islands – the world’s epicentre of marine biodiversity. From $5490; thearenui.com


ADVENTURE

07-08 OM IN THE DOME Practise yoga in its birthplace, surrounded by coconut groves at the Arabian Sea. Try Ayurvedic healing topped off by a bodyboosting session in Goa’s famous zen-centre, the om-channelling SwaSwara’s meditation dome. From $2912; healingholidays.co.uk LIKE THAT? Eat mangoes from century-old trees in Maui’s Garden of Eden. Don’t touch the apples! From $792; travaasa.com

09-10 CONQUER EL CAPITAN Yosemite’s 914m monolith is a favourite among climbers and base jumpers alike. Try beating the 2:23:46 speed- climbing record. From $5448; travelyosemite.com LIKE THAT? Starting at the Patagonian Ice Cap, the Marconi Pass, with its 300 climbable glaciers, is the world’s largest subzero playground. From $1089; patagoniamagica.com

11-12 TREK TO CAIRO This 40-week tour traces almost the entire perimeter of Africa, finishing at Egypt’s ancient monuments. Go big, then go home. From $9305; oasisoverland.co.uk LIKE THAT? Cycle 30,000km from Alaska to Argentina, traversing two gigantic mountain ranges. Check out takeaseat.org

13-14 SKYDIVE OFF EVEREST Jump from a helicopter with the world’s most famous mountain as your backdrop. Your 17-day trip includes two jumps . . . in case you mess up first time. $26,500; incredible-adventures.com LIKE THAT? Soar like an eagle by taking vertical flight off the flatfaced Eiger. Prices vary; valleybasegear.com

15-20

DIGITAL DETOX DESERT ANXIETY Glamp in the Moab Desert without a wi-fi password in sight. Not that you’ll have electricity to charge your phone anyway. From $295; moabundercanvas.com GET PLACID Just outside NYC, the staff at Lake Placid Lodge store your devices so you can focus on other pursuits. Enforced mental solitude for the untrustworthy. From $485; lakeplacidlodge.com DIG DEEP Sweden’s Sala Silvermine houses the deepest hotel room in the world, 155m below sea level. You’ll have to wait till morning to Instagram it though. From $693; salasilvergruva.se OUTBACK YOUR INBOX A beachside bush camp, hidden in the dunes of WA’s Ningaloo Reef, is about as far out as you can get without going “full Dundee”. $1626; mrandmrssmith.com FISH FOR SIGNAL Go Eskimo and put your digital needs on freeze at the Alaskan village of Yakuta. It’s “more than just fishing” with a lot less internet connectivity – there’s none. From $393; yakutatlodge.com SAIL TO SOLITUDE Good news: a quarter of Scotland has no mobile signal. Better news: the Skiary guesthouse on Loch Hourn is only accessible by boat or foot. From $137; skiary.com

21-22 PUB CRAWL THE OUTBACK BY HELICOPTER Outback folk don’t really do moderation, as this 349km liquid adventure proves. With stops at ive rugged pubs in as many hours, you’ll be pleased to hear that passengers aren’t on lying duty. Although after a skinful of VB we’re sure you’ll want to try. $895pp; airbornesolutions.com.au LIKE THAT? Earn your spurs while whistling the Rawhide theme tune as you drive cows across a sixth-generation Nevada cattle farm. $1991; cottonwoodguestranch.com

23-24 25-26 HELI-SKI IN NEW ZEALAND TREK THE KOKODA The French have placed heliskiing on the “no-go” list for environmental reasons, but the Kiwis’ attitude is more laissezfaire. On Queenstown’s pristine slopes, chopper services take in 11 mountain ranges with access to over 300 runs – leaving no powder-head unappeased. $468; heliskinz.com LIKE THAT? Open until 9pm, the slopes of Japan’s Mt Niseko Annupuri are a solo skier’s postsundown sanctuary. $74; niseko.ne.jp

This 96km rite of passage snakes through indigenous Koiari and Orokaiva villages steeped in violent history. Among deep valleys and dense rainforest are the sites of World War II clashes between diggers and Japanese forces. From $2630; kokodatrail.com.au LIKE THAT? Trek through the rainforest heart of Dominica to a boiling volcanic lake on the 185km Waitukubuli National Trail. We advise you resist the temptation to jump in for a cooldown. $3450; lonelyplanet.com NOVEMBER 2016 121


29-30 WRITE THAT NOVEL

31-32 DIVE BETWEEN

33-34 SHARPEN YOUR SKILLS

TECTONIC PLATES

27-28 RUN THE SAFARICOM MARATHON Mix observation with participation in Kenya’s Lewa Wildlife Conservancy as you and 1200 athletes, pass herds of elephants, crashes of rhinos. $180; lewa.org LIKE THAT? Fight poaching with a two-day cycle through the Zululand Rhino Reserve. From $156; rhinoadventureride.com

Escape to Tristan da Cunha, an archipelago 2000km off the South African coast. Officially the most isolated spot on Earth, the only settlement has less than 300 residents. Don’t worry – it’s less Overlook Hotel, more idyllic escape. $715; tristandc.com LIKE THAT? Belize’s Gaia Riverlodge is a hydroelectriccharged, TV-free sanctuary. Swap the Game of Thrones theme tune for the sound of waterfalls. From $294; mrandmrssmith.com

Delve deeper on your subaquatic excursions by diving into the space between continents. The American and Eurasian plates meet in Iceland’s Silfra lagoon, where you’ll sink down to 18m with a hand on either side of history. From $434; dive.is LIKE THAT? Swap your scuba gear for carabiners as you rappel into the 14km of Canada’s Rat’s Nest cave system. $142; canmorecavetours.com

Learn from Andean tribes how to hunt, light fires and make lifesaving decisions under pressure. Just like your relationship, then. From $4522; adastraadventures.com LIKE THAT? Master archery, horse riding and traditional shaman ceremonies on the Mongolian steppe. $4273; responsibletravel.com

35-41 CONQUERCALIFORNIAIN7STOPS CLIMB HIGH Take on Yosemite’s Half Dome and trek 12 hours with a frightening 130m cable ascent to finish. Gigantic waterfalls wait on the other side. Prices vary; yosemitehikes.com

SWING BY The hot and hellish 14,000km2 of Death Valley will put your survival wits to the test. Bizarrely, there’s a golf course in the middle. If you make it. From $370; getyourguide.com

BURN RUBBER Fill up the tank with Vin Diesel and jump behind the wheel of a souped-up muscle car to drag-race a friend at Auto Club Dragway. From $500; viator.com

42-43 WIN A MOUNTAIN RALLY BYO 4x4 for the six-day Raid de Himalaya. Taking place at an altitude of 6000m and passing through icy riverbeds, with just 25 per cent of competitors making it to the inish line, this is the ultimate test of hand-eye coordination, willpower and your ability to overtake under pressure. From $1280; raid-de-himalaya.com LIKE THAT? Watch wildebeest stampede across the Serengeti en masse from your own hot air balloon. David Attenborough impressions optional. $656; balloonsafaris.com 122

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HUG TREES Go deep enough into Redwood National Park and you’ll find some of the world’s largest trees huddled in serenity. Nice, shady spot for a picnic then. Free; redwoodhikes.com

STAY GOLDEN Enjoy panoramic views of the city and Golden Gate Bridge from a hidden eucalyptus forest tucked away on the outskirts. It’s our little secret. $65; urbanhikersf.com

GET LOST Investigate the slot canyon in AnzaBorrego Desert State Park and weave your way through tiny cracks. Don’t get stuck. Do it in four hours, not 127. Free; alltrails.com

DRINK AND RUN Combine endurance running with your appreciation for plonk and complete the three-day Sonoma Wine Country tour. From $1300; viator.com


ADVENTURE

44-45 SWIM WITH MANTA RAYS IN FIJI Sure, they might look like a particularly menacing customer in a Star Wars cantina, but manta rays – with their stunning wingspans that can top 6m – are blessedly harmless to humans. Evolution has even stripped them of their stinger. Between May and October, the coral channels around Fiji’s Barefoot and Naviti islands teem with the plankton these graceful monsters feed on. Dive in and join the feeding frenzy. From $35; fiji.travel, mantarayisland.com LIKE THAT? Stop being a slave to oxygen with a threeday free-diving course in the pristine waters of Fiji’s Yasawa islands. Prices vary; mantarayisland.com

46-47 GET IN SHIP SHAPE

48-49 RUN WITH PHEIDIPPIDES

Developed with Technogym, MSC Cruises’ Wellness Experience brings together on-deck tai chi and sandy beach training in Rio, with bespoke courses focusing on mobility, strength and conditioning, and holistic wellbeing. And it’s a no-booze cruise – your mini bar is stocked with complimentary sports drinks and healthy snacks. More info at msccruises.co.uk

The famous ancient Greek messenger might be long gone, but the Greek Spartathlon – which traces an arduous 250km route from Athens to Sparta in 36 hours – lives on. The waiting list is almost as long as the route, so apply early for 2017 before training season begins. $700; spartathlon.gr

LIKE THAT? For a more proactive escape, sail along the Congo observing wild bonobos. $10,946; anotherworldadventures.com

LIKE THAT? The World’s Toughest Mudder takes all the glitz and glamour out of Las Vegas with a gruelling 24-hour obstacle race. Sun, mud and no sleep – the real Sin City. From $500; toughmudder.com.au.

50-51 TRACK GORILLAS In Rwanda’s Volcanoes National Park, you and your better half can follow golden monkeys through bamboo thickets then climb to where mountain gorillas hang. With sunset views of the park, romance is all but guaranteed. From $10,555; expertafrica.com LIKE THAT? Explore Russia’s Durminskoye Forest by ski-doo, searching out the endangered Amur tiger. $3741; naturalworldsafaris.com NOVEMBER 2016 123


52-53 SWIM ON THE EDGE OF VICTORIA FALLS Devil’s Pool is a millennia-old rock formation keeping plucky swimmers from being washed over the edge of Zimbabwe’s Victoria Falls into the mighty Zambezi River 100m below. From $850; zambiatourism.com LIKE THAT? Strong currents power divers along 6km of New Zealand’s Clutha River in just 30 exhilarating minutes. $252; descend.co.nz

54-55 TRAVERSE ALASKA

58-59 SKI UP A MOUNTAIN

Billed as “the last great race on Earth”, the Iditarod Great Sled Race is a 1609km feat of endurance across Alaska where you’ll “mush” 16 sled dogs through frozen forests and lonely tundra. Entry details at iditarod.com

The views from the top of Aspen Mountain are even sweeter after the 64km, 2438m climb of the Gore-Tex Grand Traverse – America’s oldest “skimo” race. So isolated is the trail that each team carries supplies for a 24-hour bivouac. $490 per team; elkmountainstraverse.com

LIKE THAT? Swap huskies for home comforts on the TransSiberian Express. Go from St Petersburg to Beijing in 20 days. From $4510; anotherworldadventures.com

56-57 SURF BY SEAPLANE The best surf requires a bit of travel – as the pristine Indian Ocean waves off private island Kuda Huraa prove. Relax at the Four Seasons by night, then fly out to the ultimate surfing spot – with on-plane refreshments (naturally) – by day. See fourseasons.com LIKE THAT? Outlawed until 2010, surf’s now up on Munich’s Eisbach River. Cold, shallow waters make this one for experienced boarders. Rent gear from santoloco.com

LIKE THAT? Canada’s scenic Tent Ridge run has a river winding below it – great for high-altitude work. Just don’t look down. Free; theoutbound.com

60-61 PADDLE THE YUKON Canoeing or kayaking for 714km non-stop – and dealing with class II rapids – builds serious upperbody strength. Enter the paddleboard race for “leg day”. $581; yukonriverquest.com LIKE THAT? Kayak Fiji’s 29km Upper Navua River Gorge for pristine waterfalls and a real jungle soundtrack. $260; riversfiji.com

62-63 HARNESS NATURAL BEAUTY Hang from a limestone cliff, Krabi’s breathtaking National Marine Park as your backdrop, at the Rayavadee Resort in Thailand. The cliff itself attracts world-class rock climbers, while the views are worth getting stuck halfway – if you’re an amateur, of course. From $750; rayavadee.com LIKE THAT? Spend the day improving your surfing, then spearfish for your supper – including octopus – off Guincho Beach near Lisbon in Portugal. From $278; theoitavos.com

64-65 SCALE AN ACTIVE VOLCANO Not only is Ecuador’s Cotopaxi one of the world’s highest active volcanoes – at 6096m with its most recent eruption in August last year – its slopes are also home to pumas and wolves. Despite this, it’s a popular climbing destination ofering high-altitude glaciers and crevasses. From $3875; rmiguides.com LIKE THAT? Fire up a vintage Enfield motorbike and traverse steep and winding Himalayan mountain passes. From $5205; anotherworldadventures.com 124

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FIVE-STAR FITNESS RETREATS PISTE AND QUIET The 30-hour, 170km Ultra-Trail du MontBlanc calls for a week’s rest at the luxe Hameau Albert Premier. $215; hameaualbert.fr TRI TO RELAX After a podium finish at the Caribbean Nevis Triathlon, swap the ocean for laps of the pool. $1058; paradisebeachnevis.com CLIMB INTO BED Recover in style at Cristallo Hotel after the 119km Lavaredo Ultra trail in the jagged Dolomites. $1509; cortina.cristallo.it RELISH VICTORY Run the Cayman Islands Half Marathon and reward your efforts with a stay in a Le Soleil d’Or apartment, complete with personal chef. $485; goldensuncayman.com HIT THE WALL After running 42.1km along the Great Wall of China (and climbing 5164 steps) rest your glutes at the Aman Summer Palace. $662; audleytravel.com LIFE’S A BEACH At 30.75km, the Spetses Triathlon Sprint is a good intro to the sport – and reason to book into Nikki Beach resort and spa. $243pn; nikkibeachhotels.com DESERT STORM Get set to torch your quads with a 180km cycle through a Namibian nature reserve. $191; gocheganas.com

73-74 TOUCH THE EDGE OF SPACE Touring the Earth’s exosphere at 21,336m isn’t your usual 10 days in Thailand. Flying as a passenger in a Russian-made MiG-29 jet travelling at Mach 1.9, you’ll cruise the expanse between blue sky and black space, tracing the Earth’s curvature in (relative) comfort. $29,476; incredible-adventures.com LIKE THAT? Space might be the final frontier, but virtual reality can help get us there. With Oculus Rift’s “Chilling Space”, extra-terrestrial travel needn’t be light years away. Free; riftaway.com

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79-80

HIKE THE PLANKROAD IN THE SKY

TREK THE AFGHANI WAKHAN CORRIDOR

SNORKEL WITH A POD OF BLUE WHALES

Leading to a monastery established by monks around 200BC, the trail up China’s Mt Hua is made up of little more than footholds cut out of the rock, iron rods protruding from the mountain and, in the hairiest parts, half-ametre-wide planks nailed to the rock – at a height of 2160m. $35; travelchinaguide.com

This trek along Afghanistan’s mountainous Shower Pass is a favourite of explorers keen to follow in the footsteps of Marco Polo. With security taken care of, you’ll have time to master the local sport of Buzkashi – just like Rambo. From $6943; anotherworldadventures.com

On this eco-friendly trip off the coast of Sri Lanka, four-person groups ensure plenty of one-onone time with creatures that measure up to 30m and weigh up to 173 tonnes. Sort of blows swimming with dolphins out of the water. Nine days from $9062; naturalworldsafaris.com

LIKE THAT? Cross the Tien Shan Mountains on the Kyrgyzstan/ Chinese border by horseback, raft and helicopter. From $3901; anotherworldadventures.com

LIKE THAT? Sail Laos’s 4350km Mekong River, stopping off at elephant camps and waterfalls. From $3174, redsavannah.com

LIKE THAT? Free fall from 5486m at Franz Josef, NZ highest tandem skydive. From $534; skydivefranz.co.nz

NOVEMBER 2016 125


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ELITE Because fit is the new rich

YOURER SUMM NG I N I A TR IDE GU ecial age sp 18-p et you to g eady! -r beach

BUST THROUGH ANY PLATEAU NEW SCIENCE REVEALS HOW TO RECLAIM YOUR BODY AND REACH PEAK PERFORMANCE

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ALL THE RIGHT MOVES Stop messing about with training that doesn’t deliver. These workout tweaks will bring big gains, fast BY

JONATHAN MONTGOMERY WAS FRUSTRATED. His biceps weren’t popping, but his belly was. The 38-year-old firefighter was doing everything right, or so he thought. He lifted three or four days a week and watched his food intake, especially carbs. At first it worked – he got leaner and stronger – but he never quite hit the fitness level he was seeking. After a year, flab crept back and his fitness stalled. He tried to bust out of his rut by lifting more and eating less. It backfired. He found himself at a chubby 103 kilograms, feeling

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MICHAEL E ASTER

strong but out of shape. It didn’t make sense, he says. One night he Googled for answers and stumbled upon trainer Alex Viada and nutritionist Trevor Kashey, a duo with a no-nonsense, scienceheavy approach to fitness. They’d gained their expertise in clinical research settings and teamed up because, they said, fit guys are training all wrong. And then they plateau. They get stuck and frustrated and start to regress. Montgomery asked the pair for a plan, and their initial demands shocked him: eat more food,

mainly carbs, advised Kashey. Do two 60-minute runs a week at a boringly slow pace to supplement the lifting program, suggested Viada. “Their ideas seemed totally counterintuitive,” Montgomery says. “I always thought carbohydrates and jogging just made you fat. But my own approach at the time wasn’t working, so I committed to following through with exactly what Kashey and Viada instructed.” By the time he’d completed six

months of four weekly workouts, Montgomery had added 45 kilograms to his gym total (combination of squat, bench and deadlift), shaved eight minutes off his five-kay time, run his first six-minute mile, dropped 14kg and sculpted a ripped body. Other men who’ve worked with Kashey and Viada have had similar results. The pair’s secret is simple. Kashey and Viada regard fitness and nutrition research with the scepticism of scientific inquiry. That philosophy has helped them see through gimmicks and fads to focus on what works. For example, many nutritionists advocate slashing carbs because large quantities can make you store more fat. That indeed happens, says Kashey, when you’re eating too many kilojoules overall. But if you train hard and take in enough protein and fat on top of your training, carbs can help your performance, which in turn changes your body composition over time. Viada calls his approach “hybrid training”. It borrows from the best of strength and cardio as well as other disciplines. Too many guys obsess about specialising, he says. They’ll only lift or only run. Yes, specialisation can help you perform better at your sport, he says, but only at the highest levels. For the average guy who just wants to be fitter and healthier, tackling a variety of activities leads to improvements across the board and makes workouts more sustainable. The two men are living proof of that. Viada has deadlifted 315-plus kilograms one day and completed a 160-kilometre ultra-marathon the next. Later the same year he completed a sub-13-hour Ironman Triathlon at 104kg and then returned to squatting three times his body weight the very next week. Kashey rides his bike to work every day and holds a strongman axle-deadlift record. If you’re floundering like Montgomery was, pay attention: the following tweaks will lead you to a fitness breakthrough.


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1 / TRAIN FOR PERFORMANCE, NOT AESTHETICS If your goal is to have abs yearround, Viada says, you’ll end up disappointed. Once you hit any goal, you always want to set the bar higher, and you can’t stay lean and ripped forever. Your body prefers to have a bit more fat, so it’s impossible to continually progress. A performance goal, on the other hand, can be endlessly pursued, whether it’s adding another kilo to a lift or taking a few seconds off your five kay. “Performance goals are more enjoyable,” says Viada, “and the aesthetic part comes naturally.” YOUR MOVE Make sure you train three days a week minimum; four or five is preferable. Select two or three performance goals and build your training around them. For example, your goals could be to add 10kg to your squat and run a five-kay race, or complete 20 pull-ups and do a triathlon. Having more than one goal means you’ll improve across the board – in strength, power and endurance, thereby achieving better overall fitness. And if you face a setback in one area, you can still make gains in others, which will keep you motivated. What’s more, training multiple skills can also reduce your injury risk, because you limit your ability to go too extreme in any one fitness area, Viada says.

SELECT TWO PERFORMANCE GOALS AND BUILD YOUR TRAINING AROUND THEM. 2 / DO SLOW CARDIO

3 / TRACK YOUR NUMBERS

4 / STAY THE COURSE

You may have heard that longduration aerobic sessions eat muscle, making you “skinnyfat”. Not true for the average guy, Viada says. Relaxed sweat sessions promote bloodflow, which negates post-workout soreness. They also improve overall endurance so you can recover better and more quickly between weightlifting sets. YOUR MOVE Do one or two half-hour to two-hour cardio sessions a week, whether it’s running, riding or hiking. Keep your heart rate between 120 and 140 beats per minute. That’s the sweet spot where you’ll see tremendous heart health and general fitness benefits but won’t hurt your next lifting session.

Guys who cut carbs often fail to take in enough kilojoules, preventing muscle growth. The more you exercise, the more energy you need. “People obsess too much over whether a food is ‘healthy’ or ‘unhealthy’ – like sweet potatoes versus white potatoes, for example – and miss the fact that total kilojoule intake is most important,” says Kashey. YOUR MOVE Measure your kilojoules by weighing your food or using an app like MyFitnessPal. Once you know how much you typically eat, tweak accordingly: active men looking to be more fit should consume 4-9 per cent more, while sedentary guys looking to shed fat should cut their intake by 6-10 per cent.

Most diet and training programs last 2-3 months. That’s long enough for you to notice a change but not to maximise your gains. That’s why Viada prefers – and Kashey requires – that clients commit to working with him for at least six months. Many of Kashey’s clients have worked with him for years – and they’re still improving. YOUR MOVE If you want to attain elite fitness, find an expert training and nutrition plan and stick with it for half a year, says Viada. Don’t add or subtract anything. Don’t improvise. Hopping from program to program or tweaking expertdesigned plans are two big reasons guys don’t reach the next level of fitness.

MY SECRET MUSCLE FUEL: SWEET CEREAL Lifting heavy weights and logging high-kay runs on a regular basis require a ton of fuel. “If your training regimen is demanding, it’s not easy to get all the kilojoules you need from healthy staples like broccoli, grilled chicken and tubers,” says Kashey. And exercising without proper fuel will only sabotage your progress. So feel free to eat the occasional bowl of cereal. With milk, cold cereal tastes great – you won’t get sick of it. Plus, says Kashey, it’s packed with kilojoules and carbohydrates, two things hardworking athletes need when they’re trying to bulk up. “Cereal is also usually fortified with vitamins and minerals,” he adds. “When my athletes baulk at the idea, it’s not difficult for me to convince them that cereals aren’t as devoid of nutrients as people think.”

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GET BACK TO YOUR BEST IN 4 WEEKS FLAT Athletic strength, muscle that pops and killer abs. You had it all once – this is how to reclaim the lot. Our half-hour, full-body metabolic workouts fire up every muscle with just one machine. Perform each session on consecutive days, rest a day, and go again. In four weeks your body will be rebooted. Hit the button

01A 02A

03A

01B

SPARK A SHOCK TO YOUR SYSTEM Grab a towel and a rower, then brace yourself for a gruelling 30 minutes. Your first workout, designed by Stephen McKirgan of Equinox, combines innovative strength moves with intervals of high-intensity cardio to push your metabolism in overdrive. Work through moves in order, rest two minutes, then repeat. Do four circuits in total and remember to mop down the machine afterwards.

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01

02

03

PLANK ROLL OUT 8 REPS, 30SEC REST

ROWER SPRINT, 500M, 30SEC

PIKE SHOULDER PRESS 8 REPS, 30SEC REST

Start standing behind the rowing machine and rest your elbows on the seat, with your toes on the floor (A). Tense your core, then slowly roll forwards as far as you can (B), hold for a second, then crunch your body back up to the starting position. Keep driving your heels backwards throughout the move.

While you’re enjoying your rest, get seated on the rower and set the resistance as high as you can. Pull with your hamstrings and flex at the hips to bring yourself forward (A), then push with your quads while pulling with your back and arms to bring the handle to your lower chest (B). Do 500m as fast as possible.

Unfold yourself from the machine and get into a push-up position, feet on the seat and hands on the floor (A). Flex at your hips and drive your glutes into the air to make your body into a ‘V’ shape (B). Now bend your elbows to shoulder press (think handstand push-up), before moving your feet back to the start position.

PHOTOGRAPHY: STUART HENRY

02B


11/16

EXPERT PROFILE EXPERTS Stephen McKirgan and Lee Brooks

EXPERIENCE Elite trainers at Equinox, the high-end global gym chain. Getting guys back into shape is their business.

CONTACT equinox.com / @equinox

05B 03B

04B

05A

04A

MUSCLES

04

05

ARCHER ROW 2 X 150M, 30SEC REST

PISTOL SQUAT 8 REPS, 30SEC REST

This is much like the rower sprints, but you’ll be pulling with only one arm. Hold the middle of the handle with your left hand and keep you spine neutral as you reach forward (A). Drive back with your left elbow, squeezing your shoulders and getting in a bit of rotation as you pull (B). Do 150m, then swap sides.

Your legs and core will be smoking, so expect to wobble. Stand just behind the rower, one foot on the floor and one heel on the seat (A). Drop into a squat with your standing leg, slide your seated leg forward (B), then drive back up. Take two minutes’ rest then re-start the circuit. You’ll get a break from the rower tomorrow.

WORKOUT

30 MIN RESULTS IN

4 WEEKS LEVEL

MED

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01A

02A

01B

02B

PUSH REWIND ON YOUR BODY Steady-state this ain’t. Turning off the treadmill works your glutes and quads hard to maximise the fat-burning potential of your body’s biggest fat-burners, while the combination of movements devised by Equinox’s Lee Brooks fires your upper body and abs. Do the moves in order, break for three minutes then repeat four times. Don’t rest until you’ve completed the full circuit. In the sprint to reclaim your fitness, there’s not a second to waste.

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01

02

RAPTOR POWER WALK 60SEC

HINDU PUSH-UP 10 REPS

Don’t start up the machine yet. Instead, grab hold of the handles or console, lean into it slightly and start to force the belt back, as if you’re giving a broken-down car a push-start (A). Walk, don’t run, using your glutes and hamstrings and keeping your chest upright and your core braced throughout (B).

Now spin around so your feet are on the sides of the treadmill and your hands are on the floor in a push-up position. Push back with your upper body to make that V shape again (A), then dive down and forward to snake your upper body up, chest facing straight forward (B). Do 10 reps, then start the belt running.


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05B

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05A

03A

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MUSCLES

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FULL SPRINT 3 X 30SEC, 15SEC REST

TWISTING PLANK 10 REPS

RAPTOR SPRINT 30SEC

Set the incline to level 2 while the treadmill gets up to speed. You want to be at 70-80 per cent of your max pace. Start with your feet straddling the belt (A), then use the handles to lower yourself down and start sprinting (B). Go all out for 30 seconds, rest for 15 and then repeat. Three sprints in all, please.

Stop the machine (you do not want to skip this step) and spin around. Get into a push-up position, hand under your shoulders and core tensed. Now reach underneath your ribs with your right hand (A), before twisting to bring your right arm up above you to form a T shape (B). Do 10 reps, then switch sides and repeat.

This last move is a killer, but it will ignite your metabolism to strip away as much fat as possible. With the treadmill off, grab the handles and start jogging to power the belt (A). Sprint on the balls of your feet, maintaining a quick, solid pace for 30 seconds (B). Rest for three minutes, grit your teeth and repeat the circuit.

WORKOUT

30 MIN RESULTS IN

4 WEEKS LEVEL

MED

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ELITE

11/16

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TURN THE PAGE FOR A BIGGER, STRONGER, MORE POWERFUL YOU NOVEMBER 2016 137


ELITE

THE BEST CHESTBUILDING TIP

THREE OF THE BEST TOTAL-BODY EXERCISES

Swap the default barbell bench press for dumbbell presses. Using dumbbells provides a greater range of motion, stimulating your pectoral muscles more than the barbell equivalent. So every rep leads to a bigger, stronger chest. STRENGTH AND CONDITIONING EXPERT NICK MITCHELL

SQUAT-THRUST PULL-UP

EXPLOSIVE SIT AND STANDS

ISTANBUL EIGHT

Stand under a pull-up bar and take a step back. Perform a squat thrust, then jump up, grab the bar and finish the move with a pull-up. This works your quads, chest, lats, triceps, glutes, hamstrings and abs, building all-over muscle and boosting your V-shape.

Lie on your back with your knees bent 90° and feet flat on the floor. Either get a mate to stand (gently) on your feet or hook them under something solid. From this position, propel yourself into a standing position, so you’re facing your training partner, then lower to the start.

In just one rep the Turkish get-up works a total of eight muscles, including your core, forearms, hamstrings and calves. Lie on the floor holding a dumbbell in one hand, then stand up with your arm extended. Return to the start. Do 4-6 reps on each side.

RAY KLERCK, AUTHOR OF BODY TRAINER FOR MEN

MUSCLE-BUILDING NUTRITION RULES

GEE ATHERTON, DOWNHILL MOUNTAIN BIKER

TIME YOUR REFUEL Consume essential amino acids (found in protein and carbohydrates) after resistance training, and every hour for four hours thereafter. This will maximise new muscle growth.

JAMIE HALE, SPORTS CONDITIONING COACH

COMPLEMENT WITH VEG A high-protein diet is very acidic and could affect bone density. Counter this by eating vegetable proteins such as beans, lentils, raw nuts and seeds. STEPH RIDLEY, NUTRITIONAL THERAPIST

STEPH RIDLEY, NUTRITIONAL THERAPIST

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EAT TWO GRAMS OF PROTEIN FOR EVERY KILO OF BODY WEIGHT This is essential to build muscle and keep blood-sugar levels constant. So stock up on lean meats like turkey and chicken, as well as tuna and a few choice cuts of beef. JAN SCHUMACHER, PHYSIOTHERAPIST

BULK UP WITH YOGHURT Pour it over fresh fruit for breakfast, or have a pot for dessert. Its high calcium has been proven to increase muscle growth.

SUPPLEMENT YOUR DIET WITH NITRIC OXIDE Found in beans, fish and soy, nitric oxide increases the size of the blood vessels in your muscles, so you can work harder. UNIVERSITY OF EXETER

FUEL BEFORE YOUR WORKOUT Aim for 1g of carbohydrate to each half gram of protein an hour before your workout. This combination will give you extra energy to power your lift. SUSAN M KLEINER, AUTHOR OF POWER EATING

THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION CONFERENCE

TWO GYM-FREE MUSCLE BUILDERS

Wring it out. Soak a towel under a tap, then hold it out so your arms are parallel to the ground. Only moving your wrist, squeeze all the water out by twisting your hands in opposite directions. This targets your grip muscles and builds up your shoulders. STUART AMORY, PERSONAL TRAINER

Judo push-up. Get into a push-up position. Move your feet forwards and raise your hips. Then bend your elbows to lower your hips while raising up your head and shoulders. Hold, and reverse. It’s a tough one to master, but it will reward you with huge upper-body strength. ROBERT DOS REMEDIOS, AUTHOR OF CARDIO STRENGTH TRAINING

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2 MUSCLE-BUILDING SWAPS Swap seated rows for body rows. Lie under a Smith machine with your heels on a Swiss ball. Tense your core, push your hips up and grab the bar. Pull your chest to the bar and lower. Using the ball works more muscles than a regular row.

Swap dumbbell curls for one-arm barbell curls. Grab a barbell with one hand in an underhand grip. Keeping the bar horizontal, perform a one-arm biceps curl. Your arms work harder to keep the bar horizontal.

MIKE KITCHEN, PERSONAL TRAINER

MIKE KITCHEN, PERSONAL TRAINER


11/16

FIVE STEPS TO MUSCLE RECOVERY Top-up with cinnamon Half a teaspoon twice a day in coffee reduces muscle inflammation. BELTSVILLE HUMAN NUTRITION RESEARCH CENTRE

Have a Brazilian . . . . . . tea, that is. It reduces pain and swelling like ibuprofen. Drink 2-3 cups the day before a workout for faster recovery. NEWCASTLE UNIVERSITY, UK

2 MUSCLEBUILDING BREAKFASTS Go hot and cold

Avoid the sauna

Drink tea

Take your muscles from one limit to the other to enhance your recovery. Press an ice pack against your sore muscle for a minute, then submerge it in hot water for a minute. Alternate 12 times to be ready for your next muscle-blast.

It may be relaxing, but making your way to the hot room straight after resistance or weight training can impair your performance for days after.

A compound in your cuppa triggers insulin secretion, which lowers the amount of sugar in red blood cells. Sip a cup of black tea after your workout to reduce blood pressure by as much as 40 per cent.

MARK VERSTEGEN, FITNESS AUTHOR

PETER ELLIS, KING’S COLLEGE LONDON

AUSTRALIAN INSTITUTE OF SPORT

Have a bowl of bran flakes. This high-fibre cereal contains a chemical called betaine, which lifts performance by aiding cell function and preventing dehydration. COLLEGE OF NEW JERSEY

Eat three eggs. The early-morning protein boost will optimise muscle growth. UNIVERSITY OF TEXAS

5

MUSCLE-BUILDING TECHNIQUES Go slow Spend longer on the lowering phase of a lift, as this is when your muscle undergoes most stress. TOM EASTHAM, PERSONAL TRAINER

Tie it up Use a light tourniquet on muscles – halting oxygen increases hypertrophy. MEDICINE & SCIENCE IN SPORTS & EXERCISE

Change your grip Use an underhand grip on bench presses. It will work pecs 27 per cent harder. CANADIAN CHIROPRACTIC COLLEGE

TWO MUSCLEBUILDING SNACKS

THREE OF THE BEST BACK-BUILDING TIPS

Oranges. They give your body the vitamin C it needs to burn fat, rather than muscle, for energy.

Split it up. The best way to train your back is to break it down into its component muscles. Targeting muscles helps you avoid injury.

ARIZONA STATE UNIVERSITY

Apples and bananas. Eat two hours before you train; their carbs help you lift more for longer.

BILL HARTMAN, STRENGTH COACH

LOUGHBOROUGH UNIVERSITY

ILLUTRATIONS: ROB MILTON

JAMES KING, PERSONAL TRAINER

Don’t let up If you rest for longer than five minutes your body temperature drops, inhibiting performance. JAMES KING, PERSONAL TRAINER

Work it hard. To keep shoulders healthy, work your back more often than anything else. NEIL MCTEGGART, PERSONAL TRAINER

JOURNAL OF SHOULDER AND ELBOW SURGERY

SIXSUPPLEMENTSTOBOOSTMUSCLE Take Protease supplements. A study found that protease supplements modify immune response. Protease is an enzyme that breaks down the proteins in your body, reducing muscle inflammation, meaning faster recovery and the ability to lift more on your next gym visit. BAYLOR UNIVERSITY

Time it right Focus on a 2/4/1 tempo. Lift for two, lower for four, hold for one. This targets growth-prone fasttwitch muscle fibres.

Off the cuff. Working on your rotator cuffs at the top of your arms improves strength in back muscles by 80 per cent. Take a dumbbell and hold your arm out to your side. Bend your elbow at 90°, then rotate your arm upwards, maintaining the angle.

Have 3g of creatine twice a day. Creatine is the fuel your muscles need for explosive movement. Keep up this intake for eight weeks to enhance your muscle strength by a minimum of eight per cent and to improve your strength and endurance in the gym.

Grab a 5g glutamine supplement. Do this after breakfast and training to accelerate your muscle growth. Your levels of glutamine can often drop up to 45 per cent in one week during high-intensity training, so it’s always best to top up. THE INTERNATIONAL JOURNAL OF SPORTS MEDICINE

Mix whey and creatine before you train. Take at least 20g of whey protein and 5g of creatine 45 minutes before your session. This will help deliver as much as 87 per cent more muscle and allow you to increase the amount you bench press by 35 per cent. UNIVERSITY OF NEW SOUTH WALES

Add arginine. Lose 0.9kg of fat and gain the same amount in muscle in just four weeks by taking the amino acid arginine. Other benefits include improved bloodflow, additional sperm production and a reduced risk of blood clots and strokes.

Get the right powder. When choosing a protein powder, opt for one that contains high levels of branch-chain amino acids (valine, leucine, isoleucine). These are vital for muscle building, as they account for a third of amino acids in skeletal muscle protein.

UNIVERSITY OF NORTH CAROLINA

STEPH RIDLEY, NUTRITIONAL THERAPIST

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EN OF THE BEST RAINING-PLAN TIPS OPTIMISE YOUR REPS Do 2-4 sets per exercise, with 8-15 reps, to boost your testosterone and growth hormones for bigger muscles and more fat-burning.

MUU LE-BUIL L DINNERS

JOURNAL OF CLINICAL ENDOCRINOLOGY & METABOLISM

OSTRICH Give your arms and stomach a workout with an exotic bird. Ostrich is low-fat but high in protein. Try a South African butcher for your supply. LESLIE BONCI, SPORTS NUTRITIONIST

LOWER YOUR WEIGHTS Put your heavy load down and continue an exercise with a lower weight once muscle fatigue sets in. You’re aiming for muscle failure so that during rest, maximum repair will be required – which will give maximum results. It’s a great plateau-busting option. TOM EASTHAM, PERSONAL TRAINER

COLD-WATER FISH Salmon and mackerel are both lean sources of protein. Serve with veg and pasta for a post-workout refuel. STUART AMORY, PERSONAL TRAINER

CHILLI CON CARNE An enzyme in kidney beans stops the body breaking down carbs, meaning your body turns to stored fat for fuel. UCLA

SHELLFISH Oysters and mussels support thyroid function, which helps to regulate your muscle growth.

GO BACK TO BASICS Training with free weights is better than using machines, as they engage your core-stability muscles while you train. JORDAN YUAM, HOLLYWOOD PERSONAL TRAINER

WORK OUT IN THE EVENING . . . . . . Rather than the morning. Training after 6pm earns you bigger muscle gains than if you train before 10am. UNIVERSITY OF SOUTHERN MISSISSIPPI

BOOST YOUR GRIP STRENGTH Your pinching power is equal to approximately 20 per cent of your maximum strength, so practise pinch lifts. Hold two barbell plates together and lift them to knee height, pause for around three seconds, then return to the start position. Do three sets of 10-12 reps.

AMERICAN COLLEGE OF SPORTS MEDICINE

THOMAS JEFFERSON UNIVERSITY

ADD PILATES TO YOUR ROUTINE Including Pilates in your training enables you to lift more weight. And lifting more weight means more muscle. Just two Pilates sessions a week will enable you to perform more push-ups than those who don’t give it a go. GUSTAVUS ADOLPHUS COLLEGE

SCHEDULE YOUR RECOVERY It takes up to seven days for muscles to recover and add size. Training a muscle group before this is likely to do more harm than good. You have fully recovered 48 hours after any soreness has gone. You can train other muscle groups while one group recovers, but should always leave at least five days between training the same muscle or muscle group. JAMES KING, PERSONAL TRAINER

STEPH RIDLEY, NUTRITIONAL THERAPIST

COMBINE EXERCISES Perform lunges and biceps curls simultaneously, and combine shoulder presses with cardio exercises. You’ll work all of the major muscle groups in your body in one session and build more muscle in less time.

ALWAYS TEST YOUR STRENGTH In order to grow and gain size, your body needs to become increasingly comfortable with heavier sets. Load a bar with about 40 per cent more weight than you could normally lift (make sure you have a spotter) and bust out a few hardcore lifts at the end of each session to prepare your body for what’s coming down the track. JORDAN YUAM, HOLLYWOOD PERSONAL TRAINER

EMBRACE VARIETY Instead of always doing three sets of 8-10 reps, occasionally reduce the weight and attempt four sets of 15 reps. Men who vary their rep counts increase their bench strength by 28 per cent and their leg-press strength by 43 per cent in two months. The upshot of this is greater month-on-month muscle gain. JOURNAL OF STRENGTH & CONDITIONING RESEARCH

FIVE WAYS CARDIO CAN BOOST MUSCLE GAIN HEAD TO THE POOL. Increase your muscle mass by swimming nonstop. Stick to endurance laps – where you breathe after every eighth stroke – in order to improve oxygen delivery to your muscles.

UP YOUR GAME. Add a high-intensity interval session into your training routine three times a week. Men who do interval training build more muscle than those who do steadystate endurance training.

JOURNAL OF APPLIED PHYSIOLOGY

LAVAL UNIVERSITY

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RUN TO BUILD YOUR ARMS. Men who run regularly as well as lifting weights have muscles that are three per cent bigger than those who just focus on upper-body exercises. EUROPEAN JOURNAL OF APPLIED PHYSIOLOGY

WARM DOWN ON A BIKE. After your weights circuit, do a 10-minute cycling warmdown. It will boost bloodflow, which in turn increases muscle repair and also makes next day’s training much easier.

HIT THE ROWER. Set the rowing machine to the highest level and go fast for 40 seconds, then reduce the resistance by 50 per cent and row for one minute. Repeat for 30 minutes for added muscle-building.

SARAH LINDSAY, SPEEDSKATER

BRITISH JOURNAL OF SPORTS MEDICINE


11/16

TWO MUSCLE-BUILDING DRINKS

1 MUSCLE-UP LUNCH Substitute your cheddar for quark – a soft, white cheese made from whey that’s very popular in German-speaking countries. It’s low in fat and has high levels of casein – a slow-release protein – which makes it the perfect way to feed your muscles all afternoon.

CHOCOLATE MILK Down 300 millilitres of this sweet treat after a hard workout for a 20 per cent boost in muscle-building energy.

COFFEE Have a cup before your workout to help you bench up to 2.5 per cent more weight.

INDIANA UNIVERSITY

THE JOURNAL OF STRENGTH & CONDITIONING RESEARCH

JON D’SILVA, PERSONAL TRAINER

2 THREE DON’TS... . . . cut out fat Men who eat a moderate amount of fat have, on average, 2.3kg more muscle than those who avoid fatty foods. The best way to get yours is through vegetable oil, nuts and avocado. MEDICINE AND SCIENCE IN SPORTS AND EXERCISE

. . . do long cardio sessions After 20 minutes your body starts to break down muscle for fuel, undoing all your hard work. Just take a look at 100-metre runners. They do their cardio in short, explosive bursts.

CHEAP, MUSCLEBUILDING TRICKS

ELASTIC RESISTANCE BANDS. Athletes who included elastic resistance bench-press training saw an increase in bench-press strength and power compared with those who used free weights or machines.

6 TIPS FOR A ROCKHARD CORE Add some weight Either hold a 10kg disc or dumbbell above your head when doing crunches, or attach a leg weight to your ankles during leg raises to really work your abs – they are some of the strongest muscles and can take more than just your body weight.

Engage your core Scientists have proved that if you concentrate on tensing your abs while doing your squats, you can increase the activity in your deeper core muscles by a staggering 167 per cent.

PHIL LEARNEY, STRENGTH TRAINER

Pull yourself together Do 10-12 reps of the cable push-pull. With your left foot forward and left arm extended, pull from the front and push from the rear as though you’re punching the air. The cable machine gets your core’s hidden muscles active.

TRUMAN UNIVERSITY

VITAMIN E. Your body produces free radicals when you train intensively, which makes muscles sore. Vitamin E relieves the pain and speeds recovery.

Save the best until last Leave all core-specific workouts until the end of your session. Working abs first will tire them out, meaning you won’t get the same benefits from moves such as squats and deadlifts. CARL ELLIS, PERSONAL TRAINER

UTAH STATE UNIVERSITY

Do the big three There are three types of movement that engage your abs: flexion and extensions (like sit-ups), rotations (medicine ball twists) and static contractions (the plank). To build your six-pack you need to do them all. JAMES KING, PERSONAL TRAINER

NICK GRANTHAM, PERSONAL TRAINER

Hold it right there If time is short, do the plank rather than crunches. It’s one of the most effective stomach exercises and 30-60 seconds on your front and sides is enough to make a difference. SAN DIEGO STATE UNIVERSITY BIOMECHANICS LAB

BALL STATE UNIVERSITY

TOM EASTHAM, PERSONAL TRAINER

. . . skimp on your sleep Aim for at least six hours of shut-eye at night, with a few slightly longer sleeps during the week. Restless nights cause your body to hang on to fat stores and will often sacrifice your muscle to create energy. ANNALS OF INTERNAL MEDICINE

THREE STEPS TO BIGGER LEGS Slow your cycling. Jump on your bike, but remember to pedal slowly on high resistance. This is usually called “low cadence” and will help build more muscle in your legs. DAN BENNETT, CYCLING COACH

Go low. Squatting as low as you can engages 7.4 per cent more muscle in your glutes. And seeing as your backside scores highly in women’s “favourite body part” polls, it’s even more of an incentive. JOURNAL OF STRENGTH & CONDITIONING RESEARCH

Do your squats on a power plate. You’ll fatigue 2.5 minutes faster than you would on the ground, meaning you’ll get big results in double-quick time. CLINICAL PHYSIOLOGY & FUNCTIONAL IMAGING JOURNAL

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IN THE RIGHT HANDS, THERE’S NO BETTER GY YM BUDDY THAN THE KETTLEBELL. GET TO GRIPS WITH OUR FULL-BODY WORKOUT THAT COMBINES COMPOUND LIFTS WITH DYNAMIC MOVES TO STRIP FAT AND REVE EAL YOUR ABS

Directions Rest for 15 seconds between moves and for two minutes at the end, then perform the routine twice over.

01 / SUMO HIGH-PULL

02 / KETTLEBELL SWING

3 sets of 12 reps This total-body move demands power and coordination. In a wide stance, sink into a squat so that the weight almost touches the floor, then stand, pulling the kettlebell up to your chin.

3 sets of 10 reps Sink into a half squat, feeding the weight through your legs. With your arms straight, push your hips forward as you swing the bell to head height. This classic ballistic move will strip away fat.

A A

B B

03 / FIGURE-OF-EIGHT

04 / PISTOL SQUAT

3 sets of 30 seconds With a kettlebell in your right hand, pass it through your legs from right to left, then back. The challenge is keeping your core and back locked tight so just your shoulders transfer the weight around.

3 sets of 6 on each side A CrossFit favourite; for this move, stand on one leg holding a kettlebell by your chest. Slowly lower into a squat, leaning into the standing leg for balance and extending the other leg. Push back to the top explosively.

A A

B B

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11/16 SPECS MUSCLES US D

05 / PLYO O PUSH-UP

06 / TURKISH GET-UP

sets of 10 reps With one hand on a kettlebell, lower to the oor before pushing back up and swapping hands, dropping into another push-up in one ment. fluid movem

3 sets of 4 on each side Lie with a kettlebell in your extended right arm, then step your right foot up to your left leg; don’t rush. Push through your left hand and right foot to stand up.

A

B

WORKOUT

MINUTES

B A

RESULTS IN

WEEKS

07 / ONE-LEG STRAIGHT DEADLIFT

08 / ARNOLD PRESS

3 sets of 8 on o each side Standing uprright, slowly bend at the waist until the kettlebel is just above the ground (B). You’re building the sstrength to perform regular deadlifts.

3 sets of 12 reps With a kettlebell in your right hand (or one in each, for Arnie-style gains),, curl it up p to yyour chest and, palm in, push th he weight up, turning ng your hand to fac cce out.

LEVEL

WORDS: JACK HART; PHOTOGRAPHY: PHILIP HAYNES; MODEL: LEE PHILLIPS/ANDI PETERS MODELS; GROOMING: NAT SCHMITT

MED

A A

B

B

09 / CLEA AN AND PRESS

10 / ONE-ARM OVERHEAD SQUAT

3 sets of 8 each e side at, pull the kettlebell up to your From a squa chest. Move your arm underneath the weight o your full height, pressing the and stand to kettlebell overhead.

3 sets of 8 on each side With the weight overhead, slowly sink into a squat, keeping the kettlebell directly above you. Bracing your back and core will help avoid it swinging to either side.

A

A

B

B

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BY SELENE YE AGER

THE BIKE IS YOUR ULTIMATE WEIGHT-LOSS TOOL, SINCE PEDALLING NAILS THE BODY’S BIGGEST MUSCLE GROUPS WHILE GOING EASY ON YOUR JOINTS. HERE ARE FOUR RIDES GUARANTEED TO TORCH YOUR WINTER PADDING

1 / COFFEE-FUELLED

2 / MIRACLE INTERVALS

3 / SPIN-UPS

4 / AROUND TOWN

WHY IT WORKS Before breakfast,

WHY THEY WORK Bernhardt calls

WHY THEY WORK One study by the

WHY IT WORKS Punching out short

your energy stores are only about a quarter to a third full, so your body is forced to burn primarily fat for fuel. HOW TO DO IT Once or twice a week, down a black coffee (it releases stored fats into your bloodstream for quicker access and makes your effort feel easier) then ride, says coach Gale Bernhardt. Save breakfast for afterwards. Out for longer than 90 minutes? Start fuelling after 75 minutes to avoid fadeout.

max-intensity efforts “miracle intervals” because of how effectively they burn fat and boost muscle-building human growth hormone. HOW TO DO IT Once or twice a week, warm up, then do 30 seconds all out followed by four minutes and 30 seconds of easy spinning; then 20 seconds all out, 4:40 easy; 10 seconds all out, 4:50 easy. Repeat two more times. Cool down.

universities of Wisconsin and Wyoming found that when cyclists upped their cadence from 50 to 110 rpm, their energy demands increased tenfold, boosting kilojoules burned. It also keeps your legs feeling fresh longer. HOW TO DO IT Twice a week, as part of a longer ride, warm up for 15 minutes, then pedal just over your comfort rate for five minutes. Reduce your cadence back to comfort for five minutes. Repeat.

10-minute rides here and there keeps your metabolism humming so that when you’re back at a desk or on the couch, you burn more kilojoules than if you hadn’t ridden. One study published in the journal Obesity also found that participants reported feeling less hungry in the afternoon after doing intermittent bouts of exercise throughout the day. HOW TO DO IT For trips under 8km, leave your car in the driveway and ride your bike.

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ILLUSTRATION: ROBIN BOYDEN

Don’t Diet, Just Pedal!


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11/16

WORDS: AARON SCOTT

THE LONG HAUL TICKED OFF A 10-KAY AND HALF MARATHON? NOW’S YOUR TIME TO START TRAINING FOR THAT BUCKET-LIST MARATHON DESPITE THE PROLIFERATION of ultra-endurance races, the 42-kay marathon remains the gold standard when it comes to athletic bragging rights. Aiming to drag yourself across the finish line of your first marathon? Hope to better your old PB? Or crack the magical three-hour mark? Here’s your plan.

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THERE’S AN OLD MARATHONERS’ TRUISM: “TRAIN SLOW, RACE SLOW”. DON’T NEGLECT “FAST” TRAINING 1/ LAY THE FOUNDATIONS

3/ SHARPEN YOUR SPEED

According to elite Australian marathoner Jeff Hunt, preparing for a marathon is all about “learning how to run fast when you’re tired”. The key to building this robustness is spending serious time on your feet. When Hunt’s in the six-week “load phase” before a race, for example, he’ll pound out up to 190km a week. Sound intimidating? Relax . . . YOUR MOVE According to Sam Strutt, head coach at Sydney’s Nike+ Run Club, the key to any race-focused program is to give your body time to adapt. Start early; build slowly. Two months before race day, begin your heavy training phase. During this period, Hunt contends, let your goal finish time dictate your weekly distance. Aiming to break the three-hour mark? Log 90km a week. Threeand-a-half hours? Aim for a minimum of 75km a week. Four hours? Shoot for 50km a week.

There’s an old marathoners’ truism: “train slow, race slow”. Although the long run is the key component of your weekly mileage, don’t neglect “fast” training – the short, intense sessions that push your body into the red zone. “If you want to run a good marathon, you’ve got to run a good halfmarathon,” says former elite marathoner turned running coach Pat Carroll. “If you want to run a good half-marathon then you’ve got to run a good 10 kay. If you want to run a good 10 kay then you’ve got to run a good session of 1km efforts. It all starts at the bottom and works its way through.” YOUR MOVE Punch out two tempo runs a week. For the first session, hold a lactatethreshold pace for 20 minutes. Determine this pace by effort; talking should be difficult. Break the second session into four fiveminute intervals, separated by a 90-second rest period of light jogging. The pace should be slightly above your lactate threshold; talking . . . should . . . be . . . impossible. And use these short tempo sessions to focus on form, advises Strutt. Keep your hips up and forward, your arm swing straight, your foot strikes beneath your centre of gravity.

2/ GET KAYS IN THE LEGS The long weekend run should form the cornerstone of your training plan. This run prompts physiological change deep within your body, forcing it to become more efficient at burning fat and storing glycogen, while also boosting the number of mitochondria and capillaries in your muscles – crucial adaptations for cranking out a 42km slog. In the early stages of a training block, Hunt will start with a 16km run that takes 70 minutes to complete. By the time he enters his load phase, his long run will be specifically tailored to his goal time. “So, in that six-week block, I’ll run maybe three or four 2:15s and two or three 2:30s.” YOUR MOVE Start with a 12km run, then build. Once you reach the 20km mark, start thinking in terms of time rather than mileage. But never go longer than three hours, Hunt cautions. Once you reach the three-hour mark, shuffle a 90-minute midweek run into your program. And don’t avoid inclines. “You’ve got to get hill-hungry,” says Strutt. Hills work the prime movers in the legs hard, he argues, while keeping the impact forces low.

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4/ SHORTEN YOUR STRIDE A short, fast stride is the key to remaining injury-free. According to renowned running coach Jack Daniels, author of Daniels Running Formula, the ideal stride rate – irrespective of your speed – is 180 footfalls a minute. Although subsequent studies have confirmed that this stride rate optimises aerobic demands while minimising impact, a recent study in the European Journal of Sports Sciences found that the average stride rate of recreational runners is a plodding 155-160 footfalls a minute. YOUR MOVE Practise this 180-footfall tempo on a treadmill. Once outside, try using a tempo-based running app like Run Tempo or, for those who can’t abide running without tunes, PaceDJ.

RACEDAY RULEBOOK

YOUR GUIDE TO RUNNING SMART AND FINISHING FAST

PLAYTHERACECARB Forget the week-long carb load: a University of Minnesota study found that runners who lifted their carb intake only the day before a race outperformed those who’d been loading for three days or more. The ideal day-before intake? Seven grams of carbs for every kilogram of body weight. So, for an 80kg man, this translates to 560g of carbs a day.

SIP,DON’TGUZZLE Ignore rigid hydration plans: according to a Loyola University survey, almost half of the marathoners questioned were sucking down dangerous amounts of fluid during a race. Overhydrating ups your risk of hyponatraemia, a dilution of sodium levels in the body that can be fatal if ignored. Your move? Drink to thirst only.

START SLOW According to Hunt, the tactical blunder most common among amateur racers is pushing too hard at the start of a marathon and blowing up short of the finish line. “Treat the first five kays of the race as your warm-up,” he advises. “Once you feel warm, gradually hit your goal pace. By the time you hit 30km, move above your goal pace.”


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11/16

Fuel Your Workouts TO GET FULL VALUE FROM THOSE DEMONIC WEIGHTS SESSIONS, YOU NEED TO NAIL YOUR PRE- AND POST-WORKOUT NUTRITION. THE BRAINS BEHIND MUSCLE MEALS DIRECT, PAUL EPSIMO

REVEA

H E SECRETS TO A FLAWLESS FEED

FOOD FOR THOUGHT T Protein shakes can be a hand supplement when you’re in full training, but you should seldom m replace meals with them. Ready-to-go protein drinks are mostly high in sugar (that’s why they taste so good), so you’re better off with wholefoods in a cooked meal. A quick and nutritious postworkout growl is a 400-g portion of baked salmon with sweet potato (protein 52g, carbs 42g, fat 9.6g, kilojoules 1924). The building blocks for shirt-splitting growth.

EXPERT Paul Epsimos EXPERIENCE Epsimos has been fuelling guys’ workouts for four years as boss of MMD. A former chef, he fuses science and taste to build your body.

AND SU

R MARSUPIAL

rea workout dish and one of our bestsellers at Muscle Meals (musclemealsdirect.com.au) is a 400-g portion of kangaroo mince with basmati rice (protein 67g, carbs 65g, fat 2.8g, energy 2416kJ.) Gourmet game like kangaroo meat has less than two per cent fat, meaning your body won’t still be busy digesting when it should be entirely focused on lifting. Hop into it.

SMASH TH WI NDO E W Persona lly

, I think th window e post-w is a myth orkout . Post-wo matters, rkout nu but there trition ’s no ma when yo gic wind u need to ow cram you Anywhe r food in re from 3 . 0 minutes after tra to two ho ining is a u rs g o od time to rememb er that re eat. Just p le n is sufficien hing you rself with t protein , carbs a is more im nd good fats portant th an the tim e you dige st it.

THE CARB CONUNDRUM

LESS ISN’T MORE The recommended daily kilojoule intake (8700kJ) is too low for guys who work out hard and often. If you’re trying to stack on muscle, tuck into an extra 2,000kJ daily above maintenance intake. Most of that will be carbs. You could add an extra cup of oats to your breakfast, two slices of wholegrain bread to your lunch and a cup of brown rice to your dinner.

EMMA

S If you’re a fir st-thing-in-t he-morni trainer, you may be conf used about you should be wh er eating before your session enough: stud r not. Fair ies have been all over the topic. My ad lace on this vice is to do what works experimenta for you base tion. That co d on uld be nothi of fruit on th , a piece e way to the gym orr an intra-worko ut BCA A d nk.

There’s actually very little nutritional difference between white potato and sweet potato, and between white and brown rice. main difference lies in relative speed of digestion. S pud and brown rice take l ger to break down and ake you feel fuller for lon r, while white alternatives k down quicker, providing m more instant energy. Think sweet spud/brown rice for sustenance and white for a carb boost.

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WORDS: LIAM CURTIS

FAT CHANCE Quit fearing fat and instead target sugary carbs for slashing. Fifty grams of fat a day should be the minimum for a man. By putting away one avocado, a handful of nuts and a piece of steak you’ll hit your target.


ESSENTIALS

Our guide to what’s happening and what’s new

BE THE BOSS Confident, brave and charming. The new Boss Bottled Intense Eau de Parfum is made for the man of today. Boss Bottled Intense EDP 100mL RRP $134

BUY FROM THE BEST Shopping for an engagement ring can be confusing, but at Diamond Coco we will help you make the right choice. From understanding the Cut, Colour, Clarity and Carat weight of a diamond, to designing a masterpiece for the woman you love. Visit our studio for a consultation: 480 Abbotsford Street, North Melbourne 3051. Call 1300 430 530 or email claude@diamondcoco.com.au.

ENJOY COLD FUSION Good hydration is the key to achieving your best. You’ll never run short with one of these new Thermos® Hydration Bottles. The 1.5L & 2.0L stainless-steel, vacuum-insulated bottles will maximise your hydration and performance for longer during sports or at the gym. These bottles will keep your beverages cold for 24 hours even on the hottest days. Thermos® 1.5L RRP $79.99, 2.0L RRP $89.99. For more information visit thermos.com.au

GET YOUR GAME FEET ON A Donkey Kong fan from way back? Express your inner-gamer with the help of the Vans and Nintendo range available at THE ICONIC. These two classic brands have created a truly unique collaboration featuring one-of-a-kind graphic prints you can shop at theiconic.com.au/vans

WINNING TIME THE PERFECT GIFT FOR THE SPECIAL WOMEN IN YOUR LIFE! The marie claire Parcel is the must have premium beauty box of the season. For only $25, your partner will receive a selection of beauty and skincare products from leading brands, valued at over $100 and delivered to her door. What are you waiting for? She will love it! Sign up now at theparcel.com.au

Winner of the coveted Australian Good Design Award®, the HyperChrome Ultra Light is a striking timepiece with minimalist design and featherweight components. The trio of incredibly light high-performance materials – silicon nitride ceramic, result in a highly scratch resistant automatic timepiece weighing just 56 grams. RRP $4,125.00 rado.com

SPICY SCENT A spicy cocktail in which ginger, black pepper and cardamom, iced tea, mango and mandarin liqueur entice us down into a rich wood of acacia, golden benzoin and labdanum. Eau de Lacoste L.12.12 Rouge is an energetic, exotic concoction. RRP $89.00


ADVERTISING FEATURE

BLACKMORES EXERCISE AND ENERGY Blackmores Exercise and Energy range has been specifically formulated to help support three functions: healthy muscles, exercise performance and daily cellular energy production for exercise. Giving you extra support to help you keep going. Well beings keep running. Always read the label. Use only as directed. Vitamin supplements should not replace a balanced diet. CHC71620-06/16

CLEAR THE AIR NEXT LEVEL TOUGH Luminox takes rugged to a whole new level. Introducing the new Carbon SEAL 3802 with a 46m case, date and time function, 300m water resistance and rotating 1-Way Diver bezel. Luminox watches are Swiss made and equipped with a unique self-powered illumination system. Without pushing a button or exposing the timepiece to a light source, the time is visible for up to 25 years. Luminox watches are the choice of US Navy SEALS and other professionals worldwide. RRP $1350. Lion Brands Australia Pty Ltd. Call 03 9572 9820

GO THE H2O

The new Dyson Pure Cool Link intelligently removes fine particles such allergens and pollutants for a cleaner home environment. For warmer days, simply use the more powerful settings to generate smooth, long-range airflow to cool you. Now connected to the Dyson Link app, you can monitor your indoor air quality and remotely control the product. Available in desk and tower formats. Dyson Pure Cool Link Desk RRP $549. Dyson Pure Cool Link Tower RRP $699 dyson.com.au/purecoollink

Make the new BRITA fill&go Active water filter bottle part of your fitness routine. Containing the new BRITA MicroDisc with ActivSelect® Technology, it reduces taste-impairing substances like chlorine and preserves minerals for great tasting water. Its attractive design and durable body looks great with you. Choose from blue, lime, pink or purple. Visit brita.com.au

NUROMOL PREP STARTS HERE Deep Heat Pro Sports Prep Massage Lotion and Deep Heat Pro Sports Recovery Massage Oil represent an elite new product line aimed at muscular preparation, strain prevention and quicker recovery. An integral part of every warm-up and warm-down routine – both mental and physical.

Nuromol combines the power of two active ingredients – ibuprofen and paracetamol – in one tablet to give you superior pain relief as just one tablet of Nuromol provides more effective and longer lasting pain relief than two tablets of regular paracetamol.* Now available in the pain relief section of your pharmacy. Always read the label. Use as directed. If symptoms persist see your healthcare professional. Incorrect use could be harmful. *Vs 1000mg regular paracetamol. Mehlisch et al, 2010. Sponsored by RB. ASMI 26629-0816

SIGNATURE SCENT Get closer to the power of the scent. Boss the Scent is an irresistible fragrance, unforgettable like a savored seduction. 100mL EDT RRP $129, 200mL EDT RRP $166


ONE WORD ANSWER

QUESTION What’s the best way to win friends and influence people?

ANSWER

Karaoke

When post-work drinks look like they’re turning into pre-dawn karaoke renditions of Eye Of The Tiger, you might be forgiven for cutting your losses and making a tactical exit. But being prudish is not the same as prudence. In fact, being the first man to take the mic can actually be a smart social move. New research from the University of Oxford found that singing helps people to bond faster than any other group activity. According to psychologist Dr Eiluned Pearce, singing from the same hymn sheet helps “build social cohesion when there isn’t time to establish oneto-one connections in a group”. Which

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means a duet with a manager could be the best way to perfectly pitch a payrise. It’s also been suggested that singing can deliver many of the same meditative benefits as yoga, though we suspect this depends on the track chosen. For maximum networking effect, it’s best to opt for a tune you can sing in a low octave: deeper, more measured voices are linked to authoritativeness and superior leadership potential. For you, that means Johnny Cash is in, while Aerosmith should remain firmly in the ‘Where are they now?’ file. But then, you knew that already, didn’t you?

PHOTOGRAPHY: JOBE LAWRENSON

Step up to the mic and make it rain


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