Men muscle fitness australia february 2018

ACHIEVE MORE IN 2018 – STRONGER. LEANER. BIGGER.

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FEBRUARY 2018

ISS. 360

$9.00 (inc.GST) NZ $11.50 (inc.GST)

COVER STORY

50 18 ways you can dominate 2018!

Incorporate these expert tips into your training this year and you could end up looking like the guy on our cover.

Inside

FEBRUARY 2018 VOLUME 360

IN EVERY ISSUE 6 FROM THE ED 34 ASK 110 SUPPS

FEATURES

58 JoJo’s mojo

Superfit, sexy and a wee bit crazy, stuntwoman JoJo Batten breaks down 12 lessons that you can apply to your own training – and life.

82 Power Pilates for lifters Work in these moves to enhance flexibility, unleash new mobility and take your training up a serious notch.

64 Superfoods

88 The power of 10

We give you the facts on which of these foods actually offer real benefits, and which ones don’t pass the test.

Employ one of these results-oriented 10-minute workouts to ensure that you never miss a training beat.

70 Shake up your smoothies

98 Pump up your pecs

Forget about the same old boring smoothies you blend up every day and whip up these new and unique recipes.

Try this three-pronged approach to bench press training, which targets power output, muscle gains and peak strength.

You’ll have big pecs, and an even bigger bench, at the end of three weeks.

76 15-minute muscle meals Tight on time? Like simple things? Try one of these healthy recipes that use only a few ingredients and can be whipped up in 15 minutes or less.

106 Level up: quads Want bigger, stronger legs? Then hit them with these full-on foundational exercises.

SECTIONS 8 EDGE

19 TRAIN

38 EAT

The science is in: women like muscle men; how and when you should weigh yourself; boost your ankle and wrist mobility; use visualisation to help you reach your goals; what’s in our gym bag?

Four new plank variations for a shredded core; torch your entire body with the Z press; how to stop rounding your back; improve your row technique; burn fat in four minutes with this finisher.

Protein-rich post-workout meals; oats and muesli square off; use stock to add flavour; expert dietitian advice on carbs; experts choose the best foods to eat that’ll fill you up and keep you lean.

ON THE COVER RYAN TERRY /// Photograph by Steve Smith

NO ADDED SUGAR yopro.com.au @ yoproau

E D ’ S

N O T E

Executive Editor Arnold Schwarzenegger Editor in Chief Shawn Perine EVP/Group Publishing Director Chris Scardino Managing Editor Brian Good Group Training Director Sean Hyson Group Creative Director Andy Turnbull Senior Editor Joe Wuebben

PUBLISHER Ian Brooks

EDITORIAL Editor Alison Turner

ART Art Director Lee McLachlan

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

ADVERTISING Advertising Representative Sonja Halstead sonja@paragonmedia.com.au; 0411 515 871

WITH CHANGE COMES GROWTH

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ake this your year for trying something new – every week, every month... hell, even just once. I’ve already kicked things off by trying my first-ever TRX workout. Geez it’s a fantastic physical challenge – for your core and your arms especially. And for someone like me, who has the knees of an elderly clog dancer who’s spent too long out in the rain, it gave me the blissful opportunity to work my lower body without pain or frustration.

Whenever you try something different that’s outside the safe little box of your regular fitness routine, you’re giving your body the chance to change and to grow.

And it doesn’t even have to take very long. On page 88 you’ll find 10 fast and furious 10-minute workouts that will push you to your limits – and get you results that may surprise you. Or maybe you want to do a complete aboutface and try something like Pilates? It really isn’t just for bored suburban housewives. It’s actually an amazing core-blaster that could boost your performance and your gains. Check it out on page 82.

Whatever you decide to try, make it something completely fresh. Who knows – you might discover a whole new world of fitness you never knew existed. At the very least, you’ll wake up satisfactorily sore the next day.

Keep training!

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MUSCLE & FITNESS / FEBRUARY 2018

Al Turner Editor

ADVISORY BOARD Rich Froning The reigning and four-time CrossFit Games champ Greg Glassman Co-founder of CrossFit, the world’s fastest growing fitness movement Jim Manion Chairman of the IFBB pro league and president of the US National Physique Committee Nick Mitchell One of Britain’s leading personal trainers and owner of upfitness.com Mike O’Hearn Former TV Gladiator who has titles in bodybuilding, powerlifting and judo David Sandler One of the world’s leading strength and conditioning coaches Tim Ziegenfuss Sports nutrition and exercise scientist who is chief executiove of the Center for Apllied Health Sciences

PARAGON MEDIA PTY LIMITED ABN 49 097 087 860 Level 2, 174 Willoughby Road, Crows Nest, NSW 2065 PO Box 81, St Leonards, NSW 1590 Tel: (02) 9439 1955 Fax: (02) 9439 1977 www.muscle-fitness.com.au Muscle & Fitness is published 12 times a year. Printed by Offset Alpine. Australian and New Zealand distribution by Gordon & Gotch. Copyright © 2018 Paragon Media Pty Limited and Weider Publications, LLC. Muscle & Fitness is published under licence from Weider Publications, LLC. All rights reserved. Reprinted with permission. No part of this publication may be reproduced, translated or converted into machine-readable form or language without the written consent of the publisher. Muscle & Fitness is a trademark of Weider Publications, LLC and is used under licence from Weider Publications, LLC and may not be used or reproduced without permission from Weider Publications, LLC. Articles express the opinions of the authors and are not necessarily those of the Publisher, Editor or Paragon Media Pty Limited.

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Chairman, President & Chief Executive Officer David Pecker Executive Vice President/Chief Marketing Officer Kevin Hyson Executive Vice President, Consumer Marketing David W. Leckey Executive Vice President/Chief Financial Officer, Treasurer Chris Polimeni President/CEO, Distribution Services Inc John D. Swider Executive Vice President/Chief Digital Officer Joseph M. Bilman Executive Vice President, Digital Media Operations/CIO David Thompson General Manager, AMI International & Syndication Laurence A. Bornstein Director, International Licensing Branding Marianna Gapanovich Director, Rights & Permissions Fiona Maynard Syndication Manager Maribel Dato Production Assistant Paul Miller Founding Chairman Joe Weider (1919-2013) Founding IFBB Chairman Ben Weider (1923-2008) Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental management. The paper comes from sources certified under the Programme for Endorsement of Forest Certification scheme (PEFC™). Please recycle this magazine – or give it to a mate.

NEWS / INTERVIEWS / SPORTS / GEAR

THRILLER RIDE Neeson suddenly remembers that he left his Opal card in his other pants.

WAT C H

THE COMMUTER LIVES ARE ON THE LINE Michael soon realises a deadly plan is unfolding and that he is unwittingly caught up in a criminal conspiracy.

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MUSCLE & FITNESS / FEBRUARY 2018

Your daily train run to and from work will pale in comparison to this offering. In this fast-paced whodunit, Liam Neeson plays Michael, an insurance salesman whose daily commute is interrupted by a mysterious stranger. Michael is presented with an extraordinary opportunity – and a dangerous choice. What would you do?

Jan. 18.

H O T

L I S T

E D G E

TRAIN

LIFT FOR LIFE People who perform strength exercises are more likely to live longer, says a new study.

An analysis of more than 80,000 British adults discovered that people who did any amount of a “strength-promoting exercise” – which includes bodyweight workouts as well as traditional lifting – were 23% less likely to die early and 31% less likely to die from cancer.

(University of Sydney)

DRINK

MEASURE UP

MR PRESIDENT?

THE ROCK MAY RUN IN 2024 He’s taken on the biggest and baddest villains, survived the most extreme natural disasters and stood with some fierce jungle beasts. Now it appears Dwayne ”The Rock” Johnson is setting his sights on conquering another Herculean challenge: to become the leader of the free world. No, not for a movie role – for real. During an appearance on The Ellen DeGeneres Show, the larger- than-life leading man who just earned a star on the Hollywood Walk of Fame said that he is actually contemplating a run for President of the United States. “I’m seriously considering it, yes,” he told DeGeneres. He reaffirmed his position later in an interview with Variety during which he doubled-down on his statements of running for the highest elected office.

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Researchers at the University of Cambridge, UK, have found that the capacity of wine glasses has increased seven-fold over the past 300 years, and most steeply in the last two decades. Since 1700, glass capacity has grown from 66 millilitres to an average of 449 millilitres.

Follow us on Facebook at facebook.com/musclefitnessau

FEBRUARY 2018 / MUSCLE & FITNESS

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E D G E

S T A R

P O W E R

By Jason Stahl

THE TAO OF STEVE

Shameless star STEVE HOWEY found energy and sharpness when he put down the beer and picked up the weight plate.

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teve Howey plans his training sessions like an addict. “I don’t work out for 40 minutes,” says Howey, who plays teddy bear bar owner Kevin Ball on Shameless, currently in its eighth season. “Forty minutes is my warm-up. I need two or three hours to get it done.”

One of the reasons Howey hits the weights so hard is to be a better father. “In the past, I was tired in the morning and grumpy as shit,” says the dad of three. “When I cut out the alcohol, I was much more attentive and had way more energy. If you want to be involved, you have to be healthy.”

Howey, who refers to Shameless as “soft-core porn but with really good dialogue,” has adopted a wrestler’s workout of carrying a 20-kilo weight plate and never putting it down. The routine for the 193cm, 102kg Howey consists of around the worlds – “You know, those circles over

your head?” – squat presses and squat to shoulder presses.

He does each exercise for 10 to 15 reps, catches his breath in between each set while holding the plate, then moves on.

“The workouts that are really good for my body suck the most,” Howey says. “Now that I’m 40, I have to be careful. Sometimes I feel my knee pop. It’s gnarly.

“The trainers at my gym are like, ‘A re you training for something?’

And I’m like, ‘Life, man. Life’ .”

H OW H OW E Y E ATS VEG HEAD Steve Howey believes a six-pack is made in the kitchen. So after not being fulfilled by a meal-delivery service, he listened to his wife – the gorgeous actress Sarah Shahi – and started stockpiling vegetables. “The only thing I could eat a shitload of,” he says, “was broccoli.”

TUNE IN Shameless season 8 airs on Showtime, only on Foxtel.

BORING IS BETTER Recently, Howey started using the Blood Type Diet app, which tells him which foods he can indulge in and which ones to avoid. “I love coffee, but the app says it isn’t good for me. Coconut oil doesn’t work that well with me, either. What works for me is the cliché after-workout diet: chicken and broccoli. Sometimes it gets boring, but that’s what hot sauce is for.”

Howey traded booze for weights training to be a better husband, father and actor.

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MUSCLE & FITNESS / FEBRUARY 2018

Photograph by Rowan Daly

G R O O M I N G B Y M A D I S O N B L U E ; A P PA R E L B Y PA R K E & R O N E N ; PAU L S A R K I S / S H O W T I M E ( S H A M E L E S S )

CONSISTENCY IS KEY When Howey is disciplined with his meals, he sees and feels a difference.

“Eating properly for a week is more beneficial for me than hard workouts for a month,” he says. “My waistline and abs just pop when I’m eating right.”

The biggest brands in bodybuilding supplements, gym clothing and accessories at low prices.

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E D G E

W O M A N

Researchers asked women to rate men based on their bodies, and the strongest dudes were thought to be the most attractive.

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e’ve come a long way from the days during which damsels were perpetually in distress and women didn’t hit the weights room just as hard as the boys. But the seemingly outdated “find a big, strong guy to protect you” mentality might still influence which men women find attractive, according to a new study from Griffith University in Queensland.

When researchers asked women to rate photos of men’s shirtless or singlet-clad upper bodies based upon either strength or attractiveness, the women tended to rate the strongest men as the most attractive. Of the 150 women who took part in the study, none of them preferred weaker men.

This could have to do with the fact 12

MUSCLE & FITNESS / FEBRUARY 2018

that deep down, women look for a man with the ability to provide for his future family, according to Dr Aaron Sell, one of the study’s authors. Or maybe muscular physiques are just seen as hot here in Australia. Who knows?

Physical strength turned out to be the best way to predict a guy’s attractiveness to women, but being tall and lean definitely helps too, the findings suggest. (Again: shocking.) Researchers also found that people were pretty good at gauging the strangers’ actual strength levels, which just goes to show that you can’t fake gains.

Also notable: both the men being rated and the raters were students at either Oklahoma State University, US, or Griffith University; that might skew the

results slightly, because uni students’ desired characteristics may not necessarily line up with what other adults look for in a potential partner. The men’s faces were also blurred, so this study strictly looked at body type.

That’s actually pretty good news for any gym rat, if you ask us.

And, as any bodybuilder knows, genetics are a huge part of how easily you get shredded. Apparently, the perception that a guy’s got good genes might also play a part, says Dr Sell. “Among our ancestors, one variable that predicted both a man’s genetic quality and his ability to invest was the man’s formidability,” he told Griffith News.

“Therefore, modern women should still have mate choice mechanisms that respond to cues of a man’s fighting ability.”

Our takeaway? Maybe get started on that new workout program today instead of next Monday.

EL NARIZ/SHUTTERSTOCK

STRONG GUYS ARE HOTTER

D Y

7

AFRICA STUDIO/SHUTTERSTOCK

1. LOG YOUR WEIGHTS Being consistent with weighing yourself is important, especially when you’re trying to lose weight or maintain your current weight.

Studies show that regular weighins make you more aware of where you currently stand and how you’re progressing. Self-monitoring also helps to prevent your diet falling to the wayside.

2. WEIGH YOURSELF ON THE SAME SCALE It’s best to use the same scale every time you weigh yourself – even if

E D G E

5. WEIGH YOURSELF BEFORE EXERCISING

Keep the numbers in check by following these methods.

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the toilet and before eating or drinking anything. Why? Because the normal things you do each day – eat, drink or sweat – can lead to weight fluctuations.

TIPS F WEIGHING EIGH YOURSELF

f you’re trying to keep your weight in-check, weighing yourself regularly can be key to staying on track. And while weighing yourself seems like a fairly straightforward procedure, there are many common mistakes people make that can lead to inaccurate readings. Whether you’re stepping on a scale for the first time in months, or have been doing so for quite some time now, be sure to follow these simple steps to avoid misleading numbers.

W E

the scale isn’t perfectly calibrated.

When choosing a scale to use, it’s best to buy your own rather than using a public scale like the one you’d find in a gym locker room. Gym scales are used quite frequently, and this overuse can lead to calibration problems and inaccurate measurements.

3. WEIGH YOURSELF ON A FLAT, FIRM SURFACE Scales function best when used on a hard surface, rather than a cushy one like a bathroom rug or bedroom carpet. Rugs and carpets can cause the scale to shift around during usage, which could potentially throw off measurements.

4. WEIGH YOURSELF AT THE SAME TIME EACH DAY To accurately track your weight, it’s important to weigh yourself at the same time each day – weighing yourself at different times can lead to major discrepancies in your weight pattern. The best time of day to weigh yourself is first thing in the morning – after you’ve used

It’s quite easy to drop a kilo or so during a strenuous workout session – that’s because you’re losing water weight in the form of sweat. An average person sweats between 0.8-1.4L per hour from moderate- to highintensity exercise, which is equivalent to a loss of 770g to 1.3kg. If you happen to exercise at the crack of dawn, make it a habit to have your regular weigh-ins before you work out, and before you’ve had your preworkout fuelling.

6. WEIGH YOURSELF NAKED Clothing and shoes will pack on the numbers of the scale. That’s why you should weigh yourself completely naked. For consistency, be sure to weigh yourself in the same amount of clothing each time – whether that be nothing at all or dressed head-to-toe.

7. WEIGH YOURSELF IN THE RIGHT STATE OF MIND Fluctuations in weight happen from day to day that can reflect more than the effectiveness of your diet and exercise regimen, so don’t drive yourself crazy over the numbers on the scale. It’s important to keep in mind that your weight on the scale is only that, and it may not be an accurate representation of a healthy body weight. If stepping on the scale becomes a traumatic experience, it may be best to try other evaluation methods that test body composition, like a DEXA scan.

FEBRUARY 2018 / MUSCLE & FITNESS

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T R A I N

M O B I L I T Y

By Brian Matthews

LITTLE JOINTS, BIG JOBS

Unlock your ankles and wrists for reduced pain and improved performance.

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hey don’t get as much press as the hips and lower back, but the ankles and wrists are big-time players when it comes to making your movement – in and out of the gym – more efficient, pain-free and easier on the other joints. If you suffer from stiff joints, follow the plan below to free them up and experience better movement and enhanced strength.

QUICK TIP Perform these moves before and after your training sessions.

THE CAUSE

THE FIX

If you don’t use the ROM in a certain joint, you can lose it pretty quickly.

“The body works from the ground up,” says personal trainer Chris Cooper. “Losing mobility in the ankle will throw off the entire chain, whether you’re doing squats or lunges.” The same is true for the wrists in relation to your elbows and shoulders.

Think of mobility as strength-bility, because without it, you’ll never be able to lift big weights.

Aim to gain more ROM in the ankle and wrist joints.

Then reinforce that newfound ROM with exercises to strengthen them.

Both joints are like hinges – they move up and down.

However, the ankle and wrist are unique, as they can slightly move side to side.

S BANDED ANKLE DISTRACTION

T WRIST FLEXION SERIES

Loop a band around one ankle and the other end to a power rack.

Lean the knee of the looped ankle forward until it’s over your toes.

Perform 3 sets of 20 reps for each ankle.

Standing up, extend your hand up and then move it side to side for 20 reps. Repeat with your hand extended down. For an added challenge, wrap a band around your wrists.

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MUSCLE & FITNESS / FEBRUARY 2018

Photographs by Jay Sullivan

S HORTS: FOU R L A PS; S HOE S: N EW BA L A NC E; G RO OM I NG BY C H R I ST I E CA IOL A

THE PROBLEM Poor range of motion (ROM) in your ankle and wrist joints is leading to knee and elbow pain.

Worse yet, you’re unaware that your wrists and ankles might be to blame, so you focus on your knees and elbows, neglecting your ankles and wrists altogether.

By Jeff Tomko

R E C O V E R Y

E D G E

DO THIS

MEDITATION MUST-HAVES Khajak Keledjian, founder of NYC meditation studio Inscape, tells you the necessities to get the most out of your meditation experience.

CONSISTENCY “Choose a time and a consistent space to dedicate to your practice,” says Keledjian, the co-founder of clothing giant Intermix.

“Consistency is a major component when you’re creating a new habit. The more you meditate within the same, familiar space, the fewer distractions you’ll have, which makes it easier to stay focused and present.”

COMFORTABILITY “To enhance your experience, a meditation cushion can help you sit comfortably,” Keledjian says. “Essential oils can help relax the body and mind. I carry a rollerball with me and rub it on my wrist from time to time to recenter quickly.”

VISUALISATION NATION

Meditation helps both athletes and CEOs recover internally and externally. It can also help you.

SHUTTERSTOCK; CHRISTIAN HARDER (INSCAPE STUDIO)

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editation – a deep inner peace occurring when the mind can be rendered calm and silent – has been an integral part of mixed martial arts legend Frank Shamrock’s training regimen since he made his 1994 pro debut in Tokyo.

This underutilised practice aids in recovery – it’s been proven to help reduce pain, stress and anxiety and to improve sleep. But it can also be employed as a pregame motivator, the way the 45-year-old former UFC middleweight champ has used it his

entire career. This includes his return to the ring this past October to face nemesis Kazushi Sakuraba.

With the lights out, Shamrock lies on the floor of his empty dressing room, distracted by only the packed arena’s sounds and vibrations.

Shamrock begins his deep, rhythmic breathing journey down what he describes as “a long, dark, mythical stairway.” The deeper the descent, he says, the deeper the breathing becomes until he finds himself “floating”. From there, it’s fight time.

“I had a really pleasant meditation

GUIDANCE “In our new app (inscape.life), we designed our content to guide the user gently.

I recommend starting with breath work that’s less than five minutes to become used to getting centred and focusing inward. When you’re new to meditation, guided experiences give you gentle reminders and help you stay present.”

journey before the Sakuraba fight,” says Shamrock, who forced a draw with Sakuraba. “Because there was so much energy in the air, I got to a really great place of calm, where I could feel a connection to the arena.”

Shamrock describes his meditation practice as a necessary brainrewiring device. “As a rehabilitative tool, it’s just tremendous,” says Shamrock. “You can relax your mind, get new thoughts going, and then take new actions that create new understandings and help you build out your brain.”

FEBRUARY 2018 / MUSCLE & FITNESS

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THE LATEST IN TRAINING, RECOVERY, AND GEAR

ROCK THE PLANK

Use these variations on the plank to take your core strength and abs aesthetics to the next level.

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he plank has become an easy, post-workout prescription – usually performed by guys who are more concerned with setting the Guinness World Record for time, regardless of how sloppy their form gets. Which is sad,

because when properly executed, the plank is the end-all for full-body stability and better posture. Also, it’ll help you chisel out a great set of abs. Here, we outline how to perform the perfect plank, then offer four variations to take it up a notch.

Think you can handle it?

HOW TO PROGRAM

PLANK VARIETIES The plank can be performed anytime during your workout.

Do it before a lift to heat up and activate your shoulder, glute and core muscles. Or work it in as a finisher to really smoke the system and target your abs. Some of the following variations can even be incorporated in the middle of your workout, either as straight sets or as part of a circuit.

TRADITIONAL PLANK This is the OG plank. Perform it for better core stability and improved posture, as you’re forced to keep your shoulder blades back and your hips straight.

DO IT: get into a push-up position – either on your hands or forearms – and then tighten your core. Your feet should be shoulder width or narrower, and your back and hips should be in one straight line. Tense every muscle in your body. Perform for 3 sets of 20 seconds. It should be a very hard 20 seconds.

Photographs by Per Bernal

FEBRUARY 2018 / MUSCLE & FITNESS

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T R A I N

R O C K

T H E

P L A N K

PLANK BANDED ADDUCTION This move complements the banded abduction (next page) quite well. Also, it’s a core blaster that’ll target and strengthen the groin area.

DO IT: loop a band around a stationary object and put one leg through the band loop. Set up in a plank so that the banded leg is closer to the anchor location.

Then slightly lift the banded leg off the ground, open your legs and guide the banded leg towards the anchor. When you reach your maximum range of motion, drive your banded leg back towards your body and squeeze it against your grounded leg. Repeat for 3 sets of 10 reps for each leg.

PLANK PLATE PULL-THROUGH This advanced variation of the plank challenges your stability on another level as you pull a small plate across and underneath your body. As a bonus, your shoulders will get a pump.

DO IT: start in a normal plank position, with a plate on one side of your body. Brace your core and then reach underneath yourself with the arm opposite the side the plate is on. Grab it and then pull it through.

Repeat for 3 sets of 10 reps on each side.

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MUSCLE & FITNESS / FEBRUARY 2018

PLANK BANDED ROW This plank combo challenges your balance and helps develop your lats and biceps as you pump them up with each rep.

DO IT: in a plank, about 30cm away from a band looped to a power rack, drive your elbow down towards your rib cage, squeezing your lat. Slowly extend arm back out. Do 3 sets of 10 reps for each arm.

PLANK BANDED ABDUCTION This variation adds a rotational element to the traditional plank hold, which is great for lowerbody prehab work, glute development and knee stability.

DO IT: loop a band around a stationary object. Before you get in plank position, step one leg through the loop, just below the knee. Drive the banded knee out wide, using the glute to squeeze it at the top. Repeat for 3 sets of 10 reps for each leg.

FEBRUARY 2018 / MUSCLE & FITNESS

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T R A I N

F O R M

C H E C K

5

The erg can take your cardio to new heights.

Just use it correctly.

5

REASONS YOUR ROWING TECHNIQUE SUCKS

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f you’re searching for a form of cardio that’ll have you sucking wind without punishing your joints, then look no further than the rowing machine, aka the erg. Unlike running on a treadmill or jumping rope, with the erg, your knees are spared. Also, since you’re really working only during the concentric phase – or top

portion of the movement – you won’t be as sore the next day, which means your future workouts won’t be hindered, either. Row incorrectly, though, and you’ll risk an achy back and an all-around inefficient cardio workout. So avoid the following five mistakes to get the most out of the erg.

1

FIX THESE ERG ERRORS

1

Your foot placement is incorrect

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MUSCLE & FITNESS / FEBRUARY 2018

Most gymgoers initiate the pull with their arms or torso. This is wrong. The main driver should be your legs – you’ll generate more force with each pull and move more efficiently. Think big muscles first, small ones last.

3

Your posture is poor

As with any movement in the gym, you want to maintain good posture. While rowing, sit tall, with your shoulders back and chest up. Slouching while you row can lead to back pain and negatively affect your efficiency with the movement.

SHUTTERSTOCK

Set the strap so it’s around the widest part of the foot. This lets you drive with the midpoint of your foot and not your heel or toes to produce optimal power.

You move in the wrong order

By LaRoy Warner

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3

CORE & CONDITIONING

ERG CIRCUIT DIRECTIONS: put your newfound knowledge to use by implementing the following erg circuits post-training.

CIRCUIT A EXERCISE

4

SPRINT ON ERG

You treat it like a cable row

The main difference between an erg and a cable machine is that the former is a full-body movement. Drive with legs first, then row the handle, leading with your elbows. Your movement should be fluid and smooth, not a jerky, hard pull.

5

You crank up the resistance

The most common mistake with the erg is rowing at too high a setting. This can lead to crappy form and even injury.

Start between levels 4 and 7 for better core control and stability.

How you perform the move trumps the load you’re moving.

REPS

500 METRES

PIKE ON ERG

10

Perform 2 rounds with 2 minutes of rest between rounds.

CIRCUIT B EXERCISE

SPRINT ON ERG

REPS

250 METRES

KNEE TUCK ON ERG

10

Perform 4 rounds with 1 minute of rest between rounds.

FEBRUARY 2018 / MUSCLE & FITNESS

23

T R A I N

M O V E

O F

T H E

M O N T H

PUT THE Z IN GAINZ

Attack everything at once – literally – by adding the Z press to your delts routine.

24

MUSCLE & FITNESS / FEBRUARY 2018

HOW TO DO IT

A LT E R N AT I N G Z P R E S S

1

Sit on the floor with legs fully extended, feet spread shoulder-width apart.

2

Hold two kettlebells in the front rack position at shoulder height. You can also point your elbows up and outwards to create more of a nest for the bell to sit in.

Sit tall and attempt to keep a completely flat and tall spine; don’t lean back or slouch.

3

Press one bell straight up while keeping the other hand down. Slowly lower the first bell and then push with the other arm.

Photographs by Per Bernal

GROOMING BY AMBERLEE SCHONEWEIS

T

this move exploits your joints he go-to strength builder for and muscles, which means you delts is often the lateral raise. wouldn’t be able to use perfect And that’s OK because it’s a form later in your workout. move that’ll provide results.

However, it’s wise to also tag in the Z press – which activates WHY DO IT not only your shoulders There are two reasons to but also your core, back do the Z press. One, it TOOLS OF and hips – to achieve mobilises your hips, THE TRADE the same goal. Never thoracic spine and You can also do heard of it? Time to shoulders due to the the Z press with get acquainted. unique sitting position, dumbbells, a barbell as your legs are or a sandbag. sprawled out. Two, WHEN TO DO IT pressing kettlebells The best time to overhead will strengthen your implement the shoulders, upper back and core.

Z press is at the You’ll be amazed at the difficulty beginning of your of a seemingly simple exercise. workout. That’s because

By Lee Boyce

T R A I N

C A R D I O

By Adam Bible

HIIT IT! Unless you’re training for an endurance race, perform intervals on the bike. You’ll burn more fat during the workout and continue to burn fat post-workout.

SADDLE UP

Trash the treadmill and take a spin on an indoor bike this summer to keep your cardio goals on track.

L

26

MUSCLE & FITNESS / FEBRUARY 2018

who’s turning to indoor cycling.

“Most guys aren’t training to ride 20 kilometres outdoors,” he says, “so you don’t need long, endurancebased training sessions.” Plus, if you start taking spin classes, HIIT will prep your legs for when your instructor decides to throw three back-to-back sprint challenges at you.

You’ll also torch some of those extra holiday calories, but you’ve got to earn the burn. Guys can typically expect to expend 275 to 400 calories during a 30-minute cycling session, but it all depends on a bunch of variables including your weight, height, metabolism and level of intensity.

“At almost 170cm and 77 kilos,” says Lawson, “I typically burn between 650 and 750 calories per 45-minute class.”

Use these tips from Jens Voigt – a German former pro cyclist who rode in a recordtying 17 Tour de France races – to make your bike adventures better, indoor or out.

For someone who wants to start cycling, what’s your advice?

First, know your goal. Dropping two kilos doesn’t require an expensive bike or the top equipment. Just go out and do it.

Second, don’t try for 100 miles right away.

You’ll hate it and never want to bike again.

What should I know about setting up my bike or indoor cycle?

Ask a local bike shop worker about positioning on the bike and the pedal system. Also, you sit for a long time, so you want a comfortable seat. And make sure your shoes are comfortable to avoid blisters.

When prepping for the Tour de France, what did your training look like?

To prepare, we would train about 600 miles per week on the bike. We would do three weeks of intense training, then have an easier week. This gave our body time to absorb the workload and transform all the work into more power. – Shawn Donnelly

Photograph by Jay Sullivan

GROOMING BY CHRISTIE CAIOLA

ooking for a way to refresh your cardio routine? It might be time to hop in the saddle. Cycling indoors with a HIIT program can be a much-needed change from the endless plodding of most cardio machines. It will get your heart rate up, burn calories and, because it’s low-impact, help keep your joints supple and strong without the constant treadmill pounding.

“Cycling is considered low-impact because your foot is in constant contact with the pedal, meaning you don’t get the impact of pounding against the pavement like in running,” says cycling instructor Simon Lawson. “Many physical therapists prescribe cycling to their patients to help with recovery from various ligament and tendon injuries.”

Lawson recommends doing HIIT on the bike for the average lifter

PEDAL BETTER

By Tony Attridge

EAT RIGHT

Abs are made in the kitchen.

Is it time to fine-tune your diet?

A

s we leave behind Christmas, New Year and the best intentions we may have slightly ignored, I want to relook at the area of nutrition.

It is worth revisiting as I consider it a vital component of any program.

If you’re training to achieve certain goals and are focused on achieving performance improvements, knowledge of nutrition and supplements is essential.

It’s relatively easy as a beginner to obtain results, as you’ll adapt to almost any stress placed on the body as it’s a new and novel stimulus. As with most new challenges or training changes, the body will adjust to this stimulus, causing physiological adaptations to occur.

Once you have been training for a period of time – which will vary depending on the individual, the program, loads, diet, etc – it gets more difficult to change body composition and/or improve performance unless your nutrition is correct for the adaptations you are seeking.

As we have examined previously, people seek out different sources for advice on nutrition, and often the wrong source! A good recommendation is to go and see a dietitian or nutritionist, but most do not specialise in performance enhancement. While they will be able to provide you with assistance in losing weight and developing a healthy meal plan based on the Australian Dietary Recommendations, in the main they are not specifically educated in performance enhancement nutrition.

The key to improving your nutrition for performance enhancement is to find a professional dietitian who is qualified and experienced in sports nutrition and performance improvement, or a sports nutritionist.

Unfortunately, it’s easy to find poorly trained people in the fitness industry providing inaccurate, even harmful advice. For your own health and to achieve your goals (and value for money), your professional must have an appropriate qualification as well as experience and documented results working with athletes/people training in the area/sport you are.

As with everything, do your research and remember: buyer beware!

Tony Attridge is a level 3 strength and conditioning coach, sport psychologist, sports nutritionist and exercise scientist. See more at tonyattridge.com and thecollegeofhealthandfitness.qld.edu.au

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T R A I N

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If you really want to improve your mind and body, come and train with us and master the knowledge to get you there. Tony Attridge Did you know that during 2015-2016, Australians are expected to spend $613.6 million on weight-loss counselling services and related low-calorie foods and dietary supplements? Our Certificate IV in Weight Management, a nationally and internationally accredited online training course, can help you start a holistic career or business in the weight management industry. Train with us and get a world class education and be part of a community of like-minded professionals.

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T R A I N

S T R E N G T H

STOP ROUNDING YOUR BACK!

Sporting a cat back during sets of deads can lead to injury. Good thing the fix isn’t too complex.

D

eadlifts are a crucial exercise for building size and strength in the posterior chain – the hamstrings, glutes and back muscles – but many lifters have trouble keeping their back straight when doing them. And a dude resembling Quasimodo midlift

either means there is a weakness, he’s lifting too heavy or he just isn’t mobile. This poses a problem since the sheer amount of flexion that the lifter’s spine is experiencing will most certainly cause an injury down the line. To help save your back, employ these tips when you deadlift.

By Brad Baldwin

4 W AY S T O . . .

FIX DEADLIFT FORM

1

GO LIGHT: do explosive reps with 65% of your onerep max. Lifting lighter weight will allow for quicker recovery and help you lock in proper form, which will help you with future heavy lifts.

2

WORK ON MOBILITY: if your mobility is poor, it’s impossible to reach the bar without rounding your back.

Before each deadlift session, perform three sets of five to eight reps of downward dogs.

3 THE BIG SQUEEZE To keep your back straight, squeeze your shoulder blades together for the entire lift.

28

MUSCLE & FITNESS / FEBRUARY 2018

STRENGTHEN YOUR LOWER BACK: to add strength to your spinal erectors – which surround the lower portion of your spine – add 450 back raises for reps of 12 to 15 and good mornings for reps of eight to 12 to your next back day.

4

RECORD YOURSELF: most people can’t even feel when their back is rounding. Start recording your sets from the side on video.

Then assess them honestly.

You’d be surprised how simply being aware of the mistake will help you to correct it midlift.

Photograph by Edgar Artiga

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T R A I N

T R A I N I N G

M E T H O D S

FORM CHECK

While front squatting, keep your torso upright.

Otherwise, you risk rounding forward and dropping the weight.

NOW YOU’RE PLAYINGWITH POWER The Iron Way blends powerlifting and bodybuilding to enhance both your strength and size.

30

MUSCLE & FITNESS / FEBRUARY 2018

WHAT IT IS

HOW IT WORKS

The Iron Way focuses on compound exercises like the squat, bench press and deadlift. Instead of concentrating on specific sets and reps, the focus here is on auto regulation – meaning, lifters can choose whether to lift heavy or light depending on how they’re feeling that day. The split is also accessible.

You’ll lift only two days per week, eliminating any excuse not to follow it. Finally, the circuit-style accessory

“The emphasis of this program is on quality movement first,” Warner says. “Once we have that, we look at the speed of the movement.” In other words, if your back squat reps look slow, don’t add weight to the bar. Conversely, if the weight is moving quickly, then you can push it harder. “This way, we aren’t married to percentages and reps and can adjust based on how you feel that day,” Warner says.

E D GA R A RT IGA; PE R B E R NA L

C

hances are, you’ve heard of the way of the fist, the way of the gun and maybe even Fastball’s 1998 alt-rock hit, “The Way.” But are you familiar with the Iron Way? It’s a strength-style program created

by LaRoy Warner, owner of Iron Camp gym in Connecticut, US, and it could be the key to your next strength and mass gains.

work consists of pulling and pushing compound exercises to aid your main lifts while helping you build muscle mass.

By Brian Matthews

GRIP TIP

A wide grip (as shown) forces your elbows out, recruiting more muscle in your chest. For strength purposes, keep your elbows tucked in.

WHY IT WORKS The Iron Way takes the strengthenhancing properties of powerlifting and stirs in the size benefits of bodybuilding. The end result is a cocktail that seamlessly blends the best of both worlds: the hypertrophy for the “show” and the strength for the “go”.

HOW TO D O I T

THE IRON WAY DAY 1: for the main lift, choose a deadlift variation (barbell, hex-bar or kettlebell). Perform accessory work as a circuit on both days.

DAY 2: for the main lifts, choose a pressing variation (overhead press or bench press) and a squat variation (barbell squat, belt squat or goblet squat).

EXERCISE

SETS

REPS

EXERCISE

SETS

REPS

1. DEADLIFT

5

5

1. PRESS

4

10

2A. ONE-ARM ROW

2

10

2. SQUAT

4

10

2B. ONE-LEG ROMANIAN DEADLIFT

2

10

3A. DUMBBELL BENCH PRESS

2

15

2C. DUMBBELL PULLOVER

2

10

3B. GOBLET SQUAT

2

15

2D. GLUTE BRIDGE

2

10

3C. BAND PULL-APART

2

AMRAP*

*As many reps as possible.

W E E K LY P R O G R E S S I O N

HOW TO DO IT

DAY 1:

DAY 2:

The sets and reps for the two-day split depend on how you feel and how your reps look, but generally one day is heavy, the next day is light. (See Warner’s recommended progression at right.)

Week 1: 5 sets of 5 Week 2: 6 sets of 3 Week 3: 4 sets of 3 Week 4: *

Week 1: 4 sets of 10 Week 2: 4 sets of 8 Week 3: 5 sets of 5 Week 4: *

*Depending on your movement efficiency, test your main lifts – the bench press, deadlift and squat – by working up to a max single or double. Then repeat with some progression (2.5 to 5 kilos) if applicable.

FEBRUARY 2018 / MUSCLE & FITNESS

31

T R A I N

A B S

&

C O R E

TURN BACK THE CLOCK Give your core routine an unusual twist with the MUSCLE CLOCK.

F

ailing is always an option for trainer Rich Power. It’s how the former boxer and MMA fighter gauges progress for both himself and his clients with his unique array of exercises created to both condition pro athletes and also challenge the average Joe. One of our favourite moves of Power’s is the medicine ball muscle clock – kind of a plank on steroids.

This move was born out of the trainer’s need for a strong and stable core, following a freak ring accident in which two of Power’s vertebrae were crushed and muscle damage was done to the back of his head.

“I was the blooper reel on sports shows,” Power jokes.

With the muscle clock, you’re pushing yourself from one medicine ball to the next. The plank position conditions the core,

and the explosive “clock” movement stretches and strengthens it. ”You’re not just conditioning your core to be strong,” says Power, “you’re also testing your body in a way that it’s not used to. Seeing clients work their way to mastering the move is what helps make training fulfilling.”

The object is simple; the execution, not so much. Line up 5 to 6 medicine balls like the numbers on a clock.

With your feet together, either walk your hands or push off explosively from one medicine ball to the next.

Then reverse direction when you reach the final ball. Power says you can up the intensity by swapping out med balls for stacked yoga blocks.

“Push up as if you’re leaning back in a car,” Power says. “It’ll keep your body up. Then kind of twist, as if you’re turning a car.”

By Jeff Tomko

HOW TO DO IT

MUSCLE CLOCK

1

Space five to six med balls about 15cm from one another in a clock formation.

2

Line up your shoulders and wrists with hands on the medicine ball. With your feet together, push off the first ball onto the next ball, never touching the ground.

3

Continue until you reach the end, then reverse.

FORM CHECK Squeeze your abs, and keep them squeezed, for the duration of the move.

This will ensure that you stay stable throughout.

Check out more of Power’s moves on Instagram: @ Pow3erfoward

S HORTS: FOU R L A PS; S HOE S: A S IC S; GROOMING BY CHRISTIE CAIOLA

32

MUSCLE & FITNESS / FEBRUARY 2018

Photographs by Jay Sullivan

By Lee Boyce

Use this brutal fat-torching Tabata finisher to jack up your metabolism.

F I N I S H E R S

T R A I N

TABATA TRAINING Set a timer for four minutes. Work as hard as you can for 20 seconds, then rest for 10 seconds. Repeat for eight rounds.

WHEN TO DO IT Employ the Tabata method during or after a workout – do it at the beginning and you risk being too beat for the rest of your training to be effective. In this case, however, since the mountain climber is a body-weight conditioning move focused on the core, it can easily follow a workout to any major muscle group. Don’t be scared to use it wherever it fits! You can also apply the Tabata method with any exercise – weighted or unweighted.

WHY DO IT This type of finisher will spark an increase in metabolic demand, which is nerd speak for you’ll burn more calories and continue to burn them after the workout.

Also, the short rest time will help train your muscles to withstand extended efforts in the gym and still perform under fatigue.

TA B ATA

HOW TO DO IT

1

Assume a push-up position on the floor or an elevated surface (like a bench), with your feet on sliders.

GROOMING BY AMBERLEE SCHONEWEIS

2

Quickly drive the knees up to each armpit in an alternating fashion. Be sure to extend the trailing leg straight back and avoid “creeping in” towards the bench – if using one – as you go along. Maintain a rigid trunk and flat spine and really work to feel the abs burn.

Photographs by Per Bernal

FEBRUARY 2018 / MUSCLE & FITNESS

33

YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS ISOLATE, DOMINATE

Implement isolation moves like the Zottman curl (shown here) to bust through size plateaus as you progress in your training.

MAKE NEW MOVES 34

MUSCLE & FITNESS / FEBRUARY 2018

– Bill G

A

As a general rule, fullbody routines work amazing for beginners and for people tight on time – they’re short and effective. Plus, focusing on full-

body, compound movements – like deadlifts, pull-ups, bench presses, squats and cleans – build a great base level of strength. On the flipside, once you have a solid base of strength and muscle, split

CLOCKWISE FROM LEFT: PER BERNAL; E D GA R A RT IGA (2); PE R B E R NA L

Shake things up in the new year!

Follow these tips to reach your current and future fitness and nutrition goals.

I’m trying to add serious size this summer. Should I follow a full-body or split-body-part routine?

I haven’t picked up a weight in months. Should I jump back into my old routine, or will that get me injured?

– Charles C

A

You can. Or you can take this time to reassess your goals and needs. For example, do y your shoulders slump forward?

Do you have any lower-back pain?

Establish your needs first and llay the foundation for your new w workout plan. Then remember tto stay focused on the basics like

routines work well, too. Why? For starters, a split routine allows you to log more gym time and work your muscles more frequently.

Assuming your recovery is on point, this means more gains. Also, focusing on just your lower or upper body – or even two muscles at a time – can help most lifters bust through training plateaus, as those areas are getting extra love.

JIM SMITH Jim “Smitty” Smith is a strength and conditioning specialist.

incorporating a good warm-up, body weight movement and plenty of compound moves such as squats, deadlifts and overhead presses.

Start slow, then progressively ramp up the intensity (the amount of weight you lift) and volume (the sets and reps) and shorten your rest time as you progress.

Can I get stronger without putting on muscle mass?

– Chris M

A

Yes. You’re probably used to the typical high-volume bodybuilding routine of four to five sets of 12 to 20 reps for each exercise, which builds mass. But to get stronger without getting bigger, you should utilise a rep range between six and eight with above 75% of your 1RM (one-rep max). This will increase your strength and allow you to hit good quality repetitions through a full range of motion.

FEBRUARY 2018 / MUSCLE & FITNESS

35

A S K

What are the best breakfast meals to prep ahead of time?

– Arty L

A

Sandwiches with ham, cheese and egg can be made in advance, frozen and then reheated. Overnight oats or two hard-boiled eggs sliced on a piece of toast provide macronutrient balance. Lastly, think leftovers – a grilled chicken sandwich is great morning fuel. If nothing is cooked, grab a glass of milk or a container of Greek yoghurt.

Remember, something is better than nothing.

What are some new lean protein options I can try?

– Greg B

A

Consider adding buffalo and kangaroo to your shopping list as an alternative to beef.

But be prepared to pay more.

Also, some foods are starting to hit the market that blend both plant protein and meat protein, which boosts the nutrient quality while keeping the protein content high. Look for energy bars with pieces of beef jerky, blended burgers made with mashed mushrooms, beef and lentils, and lentil pastas that you can top with a lean turkey mince sauce.

HEATHER MANGIERI Heather Mangieri is an expert in wellness, nutrition and human performance, and is the author of Fueling Young Athletes.

What are the most important herbs for me to eat?

– Craig G

LESLIE BONCI Leslie Bonci is a registered dietitian, a sports dietetics specialist and a nutritionist.

G E T T Y I M AG E S

A

When it comes to supplementation, what you see isn’t always what you get, so try to get the bulk of your nutrients from fresh herbs and spices. For antioxidants, pair basil, rosemary

or oregano with salads or Greek yoghurt, or place on top of a slice of tomato and fresh mozzarella. As anti-inflammatory, aids, add turmeric to rice, chicken, fish and soups; and use cayenne pepper to give meat, stews or sauces a serious kick.

WHAT’S IN THE FRIDGE THIS MONTH

PAYBACK TIME

Reward your body – and maximise your muscle gains – post-workout with these five proteinrich meals.

R

esearch has consistently shown that consuming protein and carbs after a workout can speed recovery and optimise muscle gains.

But the so-called window for this nutrition doesn’t necessarily close within an hour (or even two or three hours, it turns out), as popular bro-science would have you believe. According to a recent review, consuming a protein-rich, whole-food meal eaten up to six hours after a workout is sufficient to maximise gains, the Journal of the International Society of Sports Nutrition reported.

Whip up any of the following high-protein, nutrient-dense meals in the hours following your workout, and rest assured you’re getting the most out of your training.

38

MUSCLE & FITNESS / FEBRUARY 2018

Photographs by Sam Kaplan

By Tricia Williams and LC Harrell

ALMOND BUTTER POWER BARS S E RVE S 8

FOOD STYLING BY SUZANNE LENZER

½ ½ 1 ½ ¾ ½ ¹⁄3

cup almond butter cup honey cup rolled oats, toasted cup puffed brown rice cereal cup puffed quinoa or millet cup sliced almonds cup dried cranberries, cut into threads Pinch sea salt

1. Grease a 20cm square pan with cooking spray and line with baking paper.

2. In a small saucepan, combine almond butter and honey and heat over low heat for 3 minutes, or until thoroughly melted.

3. In a medium bowl, combine oats, cereal, quinoa, almonds, cranberries and salt. Pour honey mixture into dry mixture and stir until well combined.

Transfer into pan.

4. Wet your hands and press cereal bar mixture down until it’s flat and even. Let it set in the refrigerator for at least 1 hour.

5. Remove mixture from pan – it should be a solid sheet – and cut into 5cm x 2.5cm-bars.

USE YOUR NOODLE

Pasta made from brown rice is gluten-free and more easily digested.

SALMON & BROWN RICE PASTA WITH KALE PESTO S E RVE S 4

THE MACROS

265

7g

34g

13g

CALORIES

PROTEIN

CARBS

FAT

BAR NONE

Making your own protein bars lets you control the quality of their contents.

KALE PESTO 2 cups packed torn kale leaves, stems removed Sea salt, to taste 1 tbsp olive oil 1 tsp miso paste 1 garlic clove, chopped 1 tbsp nutritional yeast Black pepper, to taste SALMON 2 skinless salmon fillets (170g each) Sea salt and black pepper, to taste 1 tbsp lemon zest 1 tbsp coconut oil PASTA 225g spaghetti-style brown rice pasta 1 cup cherry tomatoes, quartered FOR THE KALE PESTO 1. Bring a pot of water to a boil and add kale. Cook 30 seconds, then transfer kale to a bowl filled with ice water and let sit for a minute. Drain in a colander.

2. In a food processor, combine kale,

salt and olive oil. Pulse 10 to 12 times, or until finely chopped. Scrape down sides of processor, add miso, garlic, yeast and pepper, and pulse until well combined.

FOR THE SALMON 1. Heat oven to 220˚C. Season salmon with salt, pepper and lemon zest.

2. Place a non-stick, oven-safe frypan over high heat and add coconut oil. Once oil has begun to shimmer, place salmon fillets in pan and cook 1 minute on each side, or until golden brown.

3. Transfer pan to oven and cook 4 to 5 minutes for medium-rare.

FOR THE PASTA 1. Cook pasta according to package directions.

2. Toss pasta with kale pesto and tomatoes. Serve pasta with salmon.

THE MACROS

375

15g

59g

10g

CALORIES

PROTEIN

CARBS

FAT

FEBRUARY 2018 / MUSCLE & FITNESS

39

E A T

P A Y B A C K

T I M E

SQUASH YOUR CARBS

Spaghetti squash contains just 10 grams of carbs per cup.

MINT-CHIP SHAKE S E RVE S 2

1 1 ¾ 1 8 2

cup coconut water cup almond milk cup ice tbsp cacao nibs fresh mint leaves scoops chocolate whey protein

1. Place coconut water, almond milk, ice, cacao nibs and mint in a blender. Mix on high speed until smooth.

2. Add whey protein and blend for 45 seconds.

Drink immediately.

THE MACROS

501

30g

CALORIES

PROTEIN

17g

36g

CARBS

FAT

PROGRESS TASTES SWEET WITH OUR COCONUT MINT-CHIP RECOVERY SHAKE. 40

MUSCLE & FITNESS / FEBRUARY 2018

SPAGHETTI SQUASH EGG BAKE S E RVE S 2

½ 1 ½ 1 1 4

spaghetti squash, seeds removed tbsp coconut oil onion, diced cup baby spinach cup cooked quinoa eggs, whisked

1. Heat oven to 150°C. Place squash cut-side down on a baking sheet.

Bake for 20 to 25 minutes.

2. While squash is cooking, heat coconut oil in a large frypan over medium heat.

Add onion and cook until translucent.

Add spinach and cook for 2 minutes.

Remove from heat and let cool.

3. Remove squash from oven. Remove squash threads and place in a bowl.

Add spinach mixture and quinoa and

mix together. Pour in egg mixture and stir to combine.

4. Transfer mixture to a shallow baking pan, spreading it evenly.

Bake for 45 minutes.

5. Remove from oven. Let cool and slice into 2 pieces.

GRILLED SKIRT STEAK, COLESLAW & BROWN RICE TORTILLAS S E RVE S 4

COLESLAW ¼ cup fresh lime juice 1 tbsp maple syrup ½ head red cabbage, thinly shredded 1 large carrot, julienned ¼ cup coriander leaves Sea salt and black pepper, to taste STEAK 900g skirt steak 1 tbsp grapeseed oil 1 tbsp sea salt 2 tsp coarsely ground black pepper TORTILLAS 4 brown rice tortillas 1 tbsp olive oil 1 jar chimichurri sauce

2. Pat steak dry with paper towels, then rub with grapeseed oil. Rub both sides with salt and pepper.

3. Heat a cast-iron frypan over high heat. Place steak in pan and sear for 3 minutes per side. Transfer to a cutting board and let stand 5 minutes.

Cut steak into thin slices.

4. Heat oven to 200°C. Place tortillas on a baking tray and brush with olive oil.

Bake until crispy, about 5 minutes.

5. Distribute coleslaw and steak among tortillas. Top with chimichurri sauce.

THE MACROS

1013

65g

41g

64g

CALORIES

PROTEIN

CARBS

FAT

1. Combine coleslaw ingredients in a bowl. Let stand 10 minutes.

BRANCH OUT

The more colourful your meal, the more diverse its nutritional profile.

THE MACROS

326

16g

27g

18g

CALORIES

PROTEIN

CARBS

FAT

FEBRUARY 2018 / MUSCLE & FITNESS

41

E A T

C H E F ’ S

T I P

By Jeff Tomko

BROTH-ERLY LOVE

Chef RICHARD INGRAHAM keeps shows you how to stay healthy by swapping salt for broth.

I

n his book Eating Well to Win: Inspired Living Through Inspired Cooking, Richard Ingraham shares how he keeps 12-time US National Basketball Association All-Star Dwyane Wade and his wife, actress Gabrielle Union, healthy and satisfied with a simple ingredient adjustment that will work for anyone – swapping salt for chicken

broth, or stock. This change will help sustain flavour and reduce sodium intake. “People often complain about healthy food not having much flavour,” Ingraham says. “By utilising broths, you add flavour and cut down on the amount of salt that’s needed to enhance the flavour of your dish on the back end.”

ROMAINE TURKEY “TACOS” WITH AVOCADO CORIANDER SALAD S E RVE S 4

FOR TURKEY TACOS 1 small red onion, chopped 1 tbsp olive oil 450g lean turkey mince 3 garlic cloves, minced Freshly ground black pepper, to taste 1 tsp smoked paprika 1 tsp red pepper flakes 2 tsp ground cumin 2 tsp chilli powder ¾ cup low-sodium chicken stock 12 romaine lettuce leaves FOR AVOCADO CORIANDER SALAD 3 avocados, diced 2 cups halved cherry tomatoes ½ medium red onion, sliced 2 garlic cloves, minced ¼ cup chopped coriander 2 tbsp olive oil 3 tbsp fresh lime juice 2 tsp honey 1 tbsp tequila Salt, to taste Freshly ground black pepper, to taste 2 tsp cumin 1 tsp chilli powder TACOS 1. Sauté onions in olive oil in a medium pan over medium-high heat until soft.

2. Add turkey mince, garlic and seasonings to pan. Cook while breaking up meat with a spatula until it’s cooked through and crumbled.

3.Add stock. Reduce heat to mediumlow; simmer until liquid has reduced.

4. Line the centre of romaine leaves with turkey mixture.

FOR MORE recipes, visit chefrli.com

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MUSCLE & FITNESS / FEBRUARY 2018

THE MACROS (PER 3 TACOS)

546

23g

10g

35g

CALORIES

PROTEIN

CARBS

FAT

L EV I B ROW N/T RU N K A RC H I V E

AVOCADO CORIANDER SALAD 1. Combine avocados, tomatoes, onion, garlic and coriander in a large bowl.

2. In a small bowl, whisk together remaining ingredients.

3. Toss salad with dressing.

4. Top each lettuce taco with salad.

By Jonathan Valdez

A S K

T

D I E T

A N

E A T

CARBS COUNT

Strict adherence to low-carb diets could derail your progress.

Will a low-carb or keto diet keep me from making gains?

SHUTTERSTOCK

A

The ketogenic diet was originally devised to assist with controlling epilepsy in children, but it isn’t recommended for adults because it’s very difficult to follow. You will be eating about 30 to 40 grams of carbohydrates a day, or eating 3 or 4 grams of fat for every 1 gram of carbs and protein, which means you’ll get about 60 to 80% of your diet from fat sources,

while carbs may be 2 to 4% of the diet, whereas it’s normally 45 to 65% of the diet.

Most research has shown that a low-carb or keto diet will do more to help you with maintaining weight loss versus assisting in any muscle gains. And in order to maintain lean body mass during weight loss, a higher protein intake is needed, around 1 to 1.6 grams for every kilo you weigh. In addition,

more research seems more promising in the endurance arena versus muscle building, which is not surprising since muscle is made out of muscle glycogen, and muscle glycogen is derived from carbohydrates, while fat is stored in fat cells.

The bottom line is, if you’re consistently doing strenuous exercise, you’re not going to perform as well without some carbohydrates.

And remember that keto diets cut out a bunch of food groups like fruit, dairy, grains and many vegetables, so if you are on it you may need to take supplements so you aren’t missing out on key vitamins and minerals.

JONATHAN VALDEZ Jonathan Valdez is a dietitian and a nutrition and wellness counsellor.

FEBRUARY 2018 / MUSCLE & FITNESS

43

E A T

F O O D

F I G H T

By Kevin Gray

BREAKFAST OF CHAMPS Oats vs. muesli.

W

hether or not you eat breakfast can be the difference between dominating your tasks ahead and hitting the wall at 11am, skipping your workout and spiralling into a year-long relationship with Netflix and your lounge.

The point is: breakfast is important. And considering our national love for quick brekkies in a bowl, we’re taking a good, hard look at oats and muesli to suss out which is best for starting your day.

Louise Chen, a registered dietitian, notes that both foods can be healthy. She suggests limiting your intake of both to a half-cup and supplementing with fresh berries, chia seeds and flaxseeds, and walnuts and almonds.

Overall, oats are more likely to satisfy your hunger. But if you’re jonesing for muesli and willing to think outside the cereal box, try adding a handful atop Greek yoghurt for a healthy, filling breakfast.

FIGHT CARD

OATS

143 CALORIES

7g

PROTEIN

VS.

MUESLI Serving: ½ cup with skim milk

20g CARBS

6.5g of sugar 2g of fibre

358 CALORIES g 12 PROTEIN

18g of sugar 5g of fibre 44

g 39 CARBS

MUSCLE & FITNESS / FEBRUARY 2018

WINNER: O AT S

E A T

E X P

R T

E

10

3. CHEESE

FOODS THAT FILL YOU UP WHILE YOU TRIM DOWN Stock your kitchen with these highprotein, high-fibre foods that will keep you fuller, longer.

L

osing weight doesn’t have to mean hunger pangs and feeling half-dead at your desk all day. The trick to trimming down without feeling tortured: “Shift to a fibre-rich diet with ample sources of lean protein – it’s the simplest way to reduce your caloric intake without eating less,” says dietitian Tanya Zuckerbrot. Foods high in fibre or protein have fewer calories per gram, so you can pile up your plate without piling on the pudge.

Picking real food over gimmicky weight loss bars and shakes will also help you keep your head in the healthy-eating game.

“Being balanced in the food you eat will make you feel balanced mentally,” says dietitian Bonnie Taub-Dix. “You’ll know that you’ve eaten something solid and can get on with your day.” We asked these two dietitians to weigh in on the healthiest feel-fuller foods. Here are their top 10 picks.

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MUSCLE & FITNESS / FEBRUARY 2018

1. PISTACHIOS Not all nuts are created equal.

Pistachios are one of the lowestcalorie and lowest-fat nuts out there, says Zuckerbrot. And because of that, you’ll get to eat more of them. A 30g serving e equals about 48 pistachios, while 28 peanuts or 22 almonds set you back the same number of calories. Pistachios can also hellp protect your ticker: “Almost all of the fat found in pistachios are e heart-healthy mono- and polyunsaturated fats, which when consumed in combination with a healthy diet may reduce the risk of heart disease,” says Zuckerbrot.

Despite what your Paleo-preaching CrossFit friends tell you, if you’re trying to lose weight, you might want to think twice before ditching dairy. Cheese is a satisfying, portable and inexpensive food that’s packed with calcium, vitamin D and protein, notes Taub-Dix. “Calcium can also promote weight loss because it helps maintain muscle mass, which boosts and helps maintain metabolism, helping you burn calories more efficiently throughout the day,” says Zuckerbrot. Stick to reducedfat or part-skim varieties and work cheese into fibre-rich snacks, like string cheese with an apple with diced or cottage cheese che d pineap apple on high-fibre crackers.

2. NON-STARCHY VEGETABLES Zero-calorie foods are too good to be true, but vegies like cucumbers, carrots, zucchini, celery, broccoli and cabbage come pretty close.

Since they’re made up of mostly water and fibre, they’re naturally very low in calories. “Fibre also adds bulk to foods, which gives you the satisfaction of chewing, plus the feeling of a full stomach,” notes Zuckerbrot. If you’re not a raw vegies type of guy, use produce to bulk up sandwiches, soups and omelettes.

4. RASPBERRIES When your sweet tooth rears its head, reach for raspberries.

A one-cup serving provides 8 grams of filling fibre and sets you back only 60 calories. Eat them as-is or throw them into a smoothie or on top of a salad– you’ll do your entire body a favour. “Raspberries are also bursting with vitamin C, a cancer-fighting antioxidant that keeps free radicals from causing damage to cells,” says Zuckerbrot.

E A T

5. GREEK YOGHURT

7. STOCK-BASED SOUP PS

Greek yoghurt packs twice the protein of regular yogurt and takes care of 20 percent of your daily calcium needs. “Problem is, everyone likes to chew, and yogurt doesn’t always do the trick alone,” says Taub-Dix, who suggests adding in nuts, dried fruit or cereal that is wholegrain, high in fibre and low in sugar. If you’re not a fan of g u t, try y a low-fat variety, Greek yoghurt lik Chobani low-fat Greek ek yoghurt. like y

Stock-based soup is a triple th hreat when it comes to feeling fulll for fewer calories. Most recipess are etables loaded with fibre-rich vege ken or and lean protein, like chick uid takes prawns. Plus, the warm liqu up plenty of space in your stomach. s Eating soup as a pre-lunch sn nack helped participants in a Penn n State 00 University, US, study take in 10 day fewer calories during their midd meal than those who opted for other snacks or no snack at all.

Researchers suggest that soup’s satisfying combination of liquids and solids makes it an appetite su suppressant.

9. HUMMUS Not N only are chickpeas packed hummus also with protein, pro o giv gives you an excuse to eat more fibrerich vegetables – for a fraction of the calories of higher-fat sour cream or mayo-based dips. Pair hummus with snap peas, carrots or celery and enjoy it when you get home from work and are making dinner or waiting for your Uber Eats to arrive, suggests Taub-Dix.

10. ALMOND BUTTER

6. CEREAL EAL

8. SALMON

Returning to a childhood comfort food hardly seems like a weightloss tactic, but cereal can make for a healthy meal when you’re in a hurry – as long as you don’t pick a brand with a tiger on the box.

“High-fibre wholegrain cereals not only provide ample fibre, but are also loaded in B vitamins, antioxidants and trace minerals such as iron, zinc, copper and magnesium,” says Zuckerbrot.

Top your bowl with skim milk and a few sliced almonds and use a measuring cup to keep portions in check, advises Taub-Dix.

Be honest: chicken gets boring.

But salmon is another excellent source of lean protein that comes with a fat-fighting advantage.

“Salmon is a good source of Omega-3 fatty acids, which may help aid weight loss by improving glucose sensitivity, reducing insulin resistance, reducing inflammation and speeding up the oxidation of fat,” says Zukerbrot. For a super satiating meal, serve the fish alongside roasted vegetables.

Pick artichokes, spinach or broccoli, which all provide at l east 5 grams of fibre per serving.

Almond butter is creamy and decadent, and you don’t need to eat a ton of it to feel satisfied.

Plus, it has more calcium and fibre than peanut butter – for the same number of calories (approximately 100 for 1 tbsp). Spread almond butter on a slice of wholegrain bread, advises Taub-Dix. Wholegrain bread packs more fibre than white bread, so it takes longer to break down in the body and will keep your e e ergy g levels onger period of time. up for a long

FEBRUARY 2018 / MUSCLE & FITNESS

47

E A T

S U P P

O F

T H E

M O N T H

SEETHING INTENSITY + CREATINE! NITRAFLEX® + Creatine pre-workout formula and hyperaemia and testosterone-enhancing powder.

N

ITRAFLEX® + Creatine pretraining formula contains the ingredients that, in clinical studies, possess properties that may help advanced athletes maximise energy, intensity, vascularity and reactive hyperaemia (pumps) during their workouts, and provide long-term support of testosterone and nitric oxide levels in the healthy range.

UNIQUE PROPERTIES OF KEY COMPOUNDS IN NITRAFLEX + CREATINE: 1-scoop serving: NITRAFLEX+C is so potent, only 1 scoop (1 serving) is necessary. Do not exceed 1 scoop in a single 24-hour period. Do not take NITRAFLEX+C within 5 hours of bedtime.

High citrulline arginine ratio: arginine is a proven precursor to nitric oxide (NO), a vasodilator.

What most people don’t know is that arginine supplementation stimulates the activity of arginase, an enzyme that breaks down arginine. Over time, this may actually result in reduced arginine and NO levels, in turn causing your pre-workout formula to stop working. Research suggests that supplementing with a high ratio of citrulline to arginine may reduce this risk by avoiding overstimulation of arginase.

48

MUSCLE & FITNESS / FEBRUARY 2018

CFB helps support testosterone: in a clinical study, calcium fructopyranose borate (CFB) was shown to increase total and free testosterone within 3 hours of a single dose equivalent to just over 2 scoops of Nitraflex. A longer-term study reported an increase in free testosterone by up to 29 percent.

Effective dose of beta-alanine: the clinically-proven performance enhancer beta-alanine was added at a powerful dose that you will feel working following your very first serving. (May promote slight, tingling sensation).

Creatine: Creapure® Creatine provides a superior level of performance for althletes. Creatine drives increased power output, muscle endurance, and muscle volumisation. Consuming 2g of creatine for 6 weeks significantly increases plasma creatine concentration.

Cognitive enhancers: NITRAFLEX+C contains unique ratios of scientifically validated compounds that help you remain alert, intense and focused while you’re flying from set to set with veins fully dilated and muscles pumped to the extreme.

Other ingredients: pineapple fruit powder, citric acid, natural and artificial flavour, silicon dioxide, calcium silicate, acesulfame potassium, sucralose, beetroot powder (colour).

Size: 30-serving (420g).

Flavours: Cotton Candy, Lemon Lime.

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You’ve gotta stay cool, confident and back yourself.

Brut keeps me cool and confident. It’s the one that wins.”

Mark Winterbottom 2015 Supercars Champion

Purchase any specially marked can of Brut deodorant and Brut will provide a cash donation directly to White Ribbon to help eliminate domestic violence in Australia.

50

MUSCLE & FITNESS / FEBRUARY 2018

18 WAYS YOU CAN

> Want to look

like IFBB physique superstar RYAN TERRY in 2018? Start by incorporating these muscle-building tips, each supplied by a different fitness expert.

DOMINATE 2018!

BY ERIC VELAZQUEZ /// PHOTOGRAPHS BY STEVE SMITH

A

S THE 2017 CALENDARS MAKE WAY FOR THEIR

2018 replacements, you are likely contemplating swapping out last year’s physique with an updated version – one more akin to the one you see splashed across the pages of this magazine. And let’s be honest, if you’re looking for a standard-bearer – or an anatomy chart – on which to gauge your progress, IFBB physique pro Ryan Terry is a solid choice.

It’s been a banner year for the 29-year-old Englishman, who took first at the Arnold Classic and finished sixth in the crowded (read: competitive) Olympia Physique

division. But that success seems to have only whet Terry’s appetite for bigger and better things in 2018.

“My ultimate dream is and always has been to win that Mr Olympia

title,” Terry says. “If I take that title, then I will have achieved the ultimate dream and everything I set out to in my career.”

Terry, who spent years competing as a gymnast before going the fitness model route, has flourished in a division that celebrates muscle symmetry, clean lines and impeccable conditioning – which are worthy goals for any physiqueconscious gymgoer. On the following pages, you’ll find a collection of tips, tactics and strategies from our stable of fitness experts that you can start putting to work for a more Terry-like physique in 2018.

FEBRUARY 2018 / MUSCLE & FITNESS

51

18 T I P S FOR 2018

01

FOR A SIX-PACK, GO HIGH-VOLUME

What are you currently doing for your abs? A few finishing sets at the end of your workout? One or two exercises twice a week? The occasional high-rep set? That’s cute.

There’s a reason Ryan Terry looks better in board shorts than you. Part of it is the ruthless, high-volume routine he has adopted to develop the cover-worthy abs you see here.

“I train them twice a week but dedicate my whole hour’s session to my abs,” he says. Let that sink in for a minute. In a world gone Tabata, Ryan Terry spends a full freakin’ hour training his middle… twice a week.

“In the early days, I used to train my abs every single day but quickly learned, with a bit more education, that this was a little excessive and in fact was counteractive, as it meant that I was not giving the muscle tissue enough time to repair between each session,” Terry says.

02

“Twice a week means that I give my abs enough time for muscle recovery, but hitting them hard during those sessions ensures I maintain that 3-D look.”

For abs like Terry’s, try the following workout.* T E R RY A B S

S I X - PA C K W O R K O U T EXERCISE

SETS

REPS

HANGING LEG RAISE SUPERSET WITH PLANK

4

TO FAILURE

4

1 MIN

CABLE CRUNCH WITH ROPE SUPERSET WITH DECLINE BENCH LEG RAISE

4

18–20

4

18–20

DUMBBELL OBLIQUE TWIST SUPERSET WITH GHD SIT-UP

4

10 PER SIDE

4

18–20

SUSPENSION TRAINER AB CRUNCH SUPERSET WITH KNEE RAISE

4

20

4

15–18

* Terry performs this workout

while fasted. He rests no more than 60 seconds between supersets.

FAIL LESS

If you’ve had it beat into your brain that you must venture into failure-ville because that’s where the “gainz” are, you’ve been led astray. “Going to failure isn’t necessary and may do more harm than good,” says powerlifter and strength coach Greg Nuckols of strongerbyscience.com.

Science backs up Nuckols’ claim. A recent study in the European Journal of Applied Physiology discovered that it took longer to recover from a training session when going to failure versus staying away from failure but still performing the same training volume. Meanwhile, a study in the Journal of Strength & Conditioning Research found that training all the way to failure wasn’t necessary to maximise muscle growth.

A better bet is to keep absolute muscle failure to the final set of your main mass-building moves in order to avoid overtraining and experience long-term muscle gains. Or gainz.

03

BATTLE THE BELLS

52

MUSCLE & FITNESS / FEBRUARY 2018

G R O O M I N G B Y C H R I S TA L L O R E T O

If you’re not already using kettlebells in your training, you’re missing out. “The kettlebell is one of the most effective tools to help develop a lean, muscular physique,” says strength and speed guru John Cissik (cissik.com/blog).

There are many reasons to incorporate the kettlebell into your conditioning. First, it uses nearly every muscle in the body while emphasising the muscles of the core, glutes and hamstrings. Second, it burns a lot of calories because it’s a total-body exercise, performed rhythmically, with weights. Third, it’ll improve your aerobic fitness.

Cissik’s favourite kettlebell workout? “Jump rope for 60 seconds, then do kettlebell swings for 60 seconds, then do 60 seconds of planks. Repeat the circuit six times.”

RYAN TERRY BIRTH DATE: Nov. 14, 1988 HEIGHT: 172.5cm WEIGHT: 91kg BIRTHPLACE: Worksop, England CURRENT RESIDENCES: Florida, US; Nottinghamshire, England WEBSITE: ryanterry.co.uk INSTAGRAM: @ryanjterry FACEBOOK: Ryan Terry

FEBRUARY 2018 / MUSCLE & FITNESS

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18 T I P S FOR 2018

04

MAKE MEAL PREP FUN AGAIN

You already know that you should be prepping a lot of your food in advance for the week ahead in order to eat clean and save cash. The problem is, consuming the same lunch every day can make you feel as if you’re dining in the Shawshank State Penitentiary. That’s why you’ve got to get creative. “Let’s say you make a week’s worth of barbecue chicken in a slow cooker over the weekend,” says Toby Amidor, author of The Healthy Meal Prep Cookbook.

“During the week, you can use it over a salad, in a wrap, on a pizza, or to top sweet potatoes.” The same goes for chilli, says Amidor: prep it on Sunday and use it all week – in a quesadilla, over a salad or with a dollop of Greek yoghurt.

05

EMBRACE THE MASON JAR

Prepping your meals in advance is a smart move. But you should be preportioning them, too.

In other words, divide your meals into containers ahead of time so you never face a fridge full of huge portions. “This will help you avoid overeating, which is the biggest obstacle to eating healthy,” Amidor says. Her container of choice?

Mason jars. “I especially love them for salads and trail mixes. You can grab them and go, and you don’t have to worry that they’ll spill.”

06

BREAKFAST HARDER

It’s not just what you eat that’s important to carving a six-pack. It’s also when you eat it.

A study in the American Journal of Clinical Nutrition showed that people who ate a big chunk of their calories closer to bedtime were more likely to be chubby. “It’s becoming clearer that consuming more of your

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MUSCLE & FITNESS / FEBRUARY 2018

calories earlier in the day promotes a leaner physique,” says dietitian Matthew Kadey, author of Rocket Fuel: Power-Packed Food for Sports + Adventure. Start following this sound dietary advice: eat breakfast like a king, lunch like a prince and dinner like a pauper.

07

EAT YOUR AMINO ACIDS

We love BCAA pills and powders as much as the next guy, but getting your protein via food may be your best bet for a physique worth gawking at. “More and more research is supporting the idea

that food-based sources are more beneficial for muscle recovery and muscle protein synthesis,” says Dana Angelo White, (danawhite nutrition.com). “Seek out sources like chicken, cottage cheese, eggs, Greek yoghurt, salmon and beans.

Make these foods constant fixtures in pre- and post-workout fuelling.”

08

RESPECT RECOVERY

You already train hard.

Now it’s time to put the same effort into your recovery. “Recovery is just as important as training,” says strength and conditioning coach

18 T I P S FOR 2018

study in the Journal of Strength & Conditioning Research showed that foam rolling improves joint range of motion and speeds recovery without compromising strength.

So make it a habit to spend 10 to 15 minutes foam rolling your muscles after a workout or before bed. It will increase blood flow and turn on your parasympathetic nervous system to help your body unwind and recover.

It might even help you fall asleep.

10 MY ULTIMATE DREAM IS TO WIN THAT OLYMPIA TITLE.

Anthony J. Yeung. He recommends taking time every day to stretch, meditate and do breathing exercises to avoid running your body into the ground. Also, you should be doing 30 to 40 minutes of aerobic cardio like running, cycling, indoor rowing or hiking twice a week. “The better your aerobic conditioning,” Yeung says, “the better your recovery.”

09

ACTUALLY FOAM-ROLL

Here’s a resolution for you: “This year I’ll actually foamroll.” Because you really should be using that damn thing. A recent

SLOW DOWN

It’s a fairly simple concept, going back to the Pumping Iron days and even earlier: to increase your muscle’s time under tension (and improve muscle growth), slow down the lowering portion of your lifts.

“Decrease the load and focus on slow eccentric phases to increase time under tension, improve your control and make muscles work harder,” says Lee Boyce (leeboycetraining.com). As a general rule of thumb, Boyce recommends the following plan for movements like the bench press, squat, leg press and push-up: three to four seconds down, a second pause at the bottom, then explode up.

11

GET MORE ZZs

Instead of rifling through Tinder profiles till the wee hours, hit your pillow and get some much-needed shut-eye. For optimum results, aim for seven to nine hours of sleep per night. Anything less impedes your ability to grow muscle and burn fat. This is because bad sleep patterns wreak havoc on two crucial hormones: growth hormone and testosterone. But that’s not all.

“Less sleep leads to low leptin, which leads to eating more food,” says trainer Walter Norton Jr. (ipfitness.com), who helped Ben Affleck pack on his Batman muscle.

“Also, sleep deprivation leads to high

levels of ghrelin, which increases hunger and unplanned food choices.”

Bottom line: the less you sleep, the more you eat. And the worse you eat.

12

MOVE EVERY WAY

In the kitchen, a balanced meal is important. In the gym, a balanced workout is vital, too. As performance specialist Chris Gray points out, the six main movements that humans use on a daily basis are push, pull, squat, hinge, carry and rotate. Aim to incorporate all these motions in your training week to unlock your best body. Gray recommends this workout, which covers all your movement bases: overhead press (push), bentover row (pull), front squat (squat), Romanian deadlift (hinge), farmer’s carry (carry) and medicine ball twist (rotate).

13

DO MORE SETS, NOT MORE REPS

This year, don’t be afraid to question the norms. Like the norm that says you should do three sets of 12 of every exercise. For movements like the bench, squat and deadlift, strength coach Matt Pudvah recommends doing lowvolume, high-intensity work.

“By incorporating more set and rep schemes like 8x2s and reducing sets to failure, you will recover more quickly, gain strength much faster and be in a better place hormonally for any hypertrophy work that follows.”

Similarly, strength and conditioning coach Josh Bryan(joshstrength.com), recommends this biceps blast: “Take the same weight you’d use for 12 reps. Curl it for three reps, rest 15 seconds, curl it for another three reps, rest another 15 seconds, and repeat this for five straight minutes. You’ll get way more done in less time.”

FEBRUARY 2018 / MUSCLE & FITNESS

55

18 T I P S FOR 2018

14

DON’T DITCH CARDIO

If you don’t enjoy doing cardio, you’ll look for any reason to skip it. So unless jogging for 45 minutes is your idea of a party, make this the year you add some spice to your sessions, says Pudvah. Ditch the boring treadmill in favour of implements that are a lot more fun, like sleds, slide boards, medicine balls and skipping rope. Hell, you could even swim or play Ultimate Frisbee. Says Pudvah: “They all work your cardiovascular system very differently than a treadmill.”

15

GO WIDE

Want a wide back like Terry? Make sure you’re using the wide-grip pulldown. After all, some guy named Arnold once famously said, “Wide grip, wide back.” To take it a step further and really target those upper, outer lats, try this technique recommended by celebrity trainer Alec Penix: pull the bar forcefully down to your chest, then let it back up and pause for two to three seconds at the midway point before returning the bar to the start position. Do this for four sets, starting at 12 reps and working your way up in weight to eight reps on the last set. Finish things off with a dropset.

16

EASE UP

Even if you want to be more ripped than Ryan Reynolds in Deadpool, it’s detrimental to go balls-out every day of the week, let alone the year.

And Ryan Reynolds’ trainer agrees.

“I’m a believer that we need to scale back a little on intensity, especially when someone is trying to stay lean and hard all year long,” says Don Saladino (donsaladino.com), owner of Drive Health Clubs and fitness whisperer to actors like Reynolds, Scarlett Johansson and Liev 56

MUSCLE & FITNESS / FEBRUARY 2018

Schreiber. Saladino says constantly pushing the limits of intensity can eventually impede progress and lead to overtraining or injury. “Scaleddown intensity will allow you to recover better and increase the number of times per week you train each body part,” he says. In other words, slow and steady wins the race. Even for Deadpool.

17

GUT IT OUT

Another tip from Saladino: embrace probiotics like Greek yoghurt, sauerkraut, pickles, tempeh and kombucha. The reason being: we need our guts working properly in order to fully process and metabolise our food. “Imagine eating 170 grams of chicken and only using 85 grams because the body can’t absorb it properly,” Saladino says. “This is what could

happen without probiotics.” The bonus: probiotics also reduce inflammation, cut down on bloating and boost your immune system – which means your 2018 gym schedule won’t be impeded by frequent colds and flus.

18

KEEP IT SIMPLE

Don’t have a ton of time on a particular day?

Embrace the simple circuit for a fast, effective workout. Here are two favourites of Andy Petranek’s, cofounder of the Whole Life Challenge (wholelifechallenge.com): 1) Run 200 metres, then squat 25 times.

Complete eight rounds. 2) Run for a minute, then do squats for 30 seconds. Complete six rounds. “It’s the simplest thing, and you can do it anywhere,” Petranek says. “And the options are truly limitless.”

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JOJO’S MOJO Stuntwoman JoJo Batten is extremely >motivated, a little crazy and always ready for a challenge.

BY JOHN PLUMMER /// PHOTOGRAPHS BY SIMON HOWARD

A

T THE INTERSECTION of sexy and badarse, you’ll find Joanne “JoJo” Batten.

For more than a decade, Batten has found steady work in the film industry as a stuntwoman. She started as actress Thandie Newton’s body double in the 2008 Guy Ritchie film, RocknRolla, and has since worked on several Ritchie films (including Sherlock Holmes, King Arthur and the upcoming Aladdin), 58

MUSCLE & FITNESS / FEBRUARY 2018

as well as non-Ritchie projects, like Justice League and Annihilation, due out in February.

And Batten’s schedule is getting even busier. “I’ve always been a driven and motivated person,” says Batten, born and raised in London.

“I feel lucky to work in an industry that combines all my passions.”

So what does it take to be a pro stuntwoman? As Batten explains, plenty of strength and endurance, lots of skill and a few loose screws.

FEBRUARY 2018 / MUSCLE & FITNESS

59

JOJO BAT T E N SMITH MACHINE SQUAT With a barbell on your back, stand tall with core engaged.

Squat down until your thighs are parallel with the floor. Push through heels as you drive up.

60

MUSCLE & FITNESS / FEBRUARY 2018

JOJO BAT T E N

SEATED LEG EXTENSION Adjust the seat so that the pivot point lines up with your knee. Fully extend one leg, pausing at the top of the move.

Return to the start, keeping tension on the muscle.

changes to my diet and cardio made the big difference. Six weeks out, I started doing fasted cardio each morning in the form of a lowintensity, steady-state (LISS) walk for 40 minutes and gradually tapered my calories and carbs down over the final weeks.”

4 We’re slightly crazy

“I dislocated my right shoulder just six weeks out from the competition in a motorbike incident on holiday in Ibiza. But I continued with my prep. I even trained with a sling on for a couple of weeks. For the three weeks after the dislocation, all upper-body movements were off-limits, so I trained legs four or five times per week. I could add in very light upper-body training for only the final few weeks of prep. Luckily, my upper body was already well developed from all the work put in over the previous three years.”

1

We can move like dancers

“I trained like a dancer for 12 years and a martial artist for five years,” Batten says. “I am also a personal trainer and a yoga teacher. This allowed me to naturally progress to the more physical side of the movie industry, and my dance background also helped when I began screen combat training. Being able to perform as many movement skills as possible is key.”

2 We hit the weights

“I’ve always been physically active, but it wasn’t until three years ago, when I really focused on weight training, that I began to look the part, too. I find the gym therapeutic.

It’s my ‘me time’ when I get to zone out the rest of the world and focus on myself. It has also definitely helped boost my work in the film industry.”

3

can handle weapons 5 We We embrace challenges

“This year I entered my first bodybuilding competition at the UKBFF Zack Khan Classic and won the masters bikini fitness category, which is for women over 35.

I coached and prepped myself for the show, since I felt I had enough experience and the motivation to achieve the look I wanted. I kept my prep as simple and as healthy as possible.

My day-to-day training didn’t change too much.

The

“As part of my preparation for Annihilation, which stars Natalie Portman and is due out in February, I underwent three months of firearms training to look the part of the military-trained female character played

by Gina Rodriguez, whom I was doubling. I needed to look as if I knew how to handle and fire an M4 carbine as if it were second nature. Some scenes also required wire-work training, which was particularly taxing on my body, but it was incredibly exhilarating being flung high and hard into walls. Oh, and I had to shave off half my head of hair for this role, too.”

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JOJO BAT T E N

can become Amazons 6 We

“Last year I successfully auditioned for a role in Justice League as one of Wonder Woman’s Amazonian fighters. As Amazons, we needed to be sliced and diced, so we underwent three months of brutal training to get us screen-ready.

There was a lot of metabolic conditioning and circuit work: heavy sled relays, battle ropes, HIIT training on the SkiErg machine, assault bike, sprints and rowing. It was real vomit-inducing stuff.”

7 We know how to die

“For Justice League, we underwent highly specific weapons training, which included learning how to use a spear, a sword and shield and a bow and arrow. I also needed to be able to die convincingly on camera, so we drilled and drilled, taking hits in various parts of the body from arrows, spears and swords and simulating the eventual painful death from these injuries.”

understand our bodies 8 We

“Prepping for contests while working 14-plus-hour days can be challenging, so everything has to be streamlined.

I keep things simple by sticking to the basics that I know work for me. I have go-to, easy-to-prepare meals, which doesn’t make for the most exciting diet, but it’s only short-term, so I suck it up and get on with it.

I’m able to prep and coach myself because I know my body so well now.

“My advice for others: get to know what works for you and stick with it. People can overcomplicate nutrition. At the end of the day, it’s just input versus output, using the macros that suit you. I’ve found over the past few years that I’m actually very well adapted to carbs, having avoided them for years previously.

My energy levels and body composition have never been better at the grand age of 38.”

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don’t make excuses 9 We

“It’s all too easy to say you don’t have time to fit everything in. But in this game you have to master a lot of skills and work hard. I’m always against the clock, but I still find time to train. My weekly training split is simple and time-efficient. (See next page.) My on- and off-season training doesn’t really change at all.

It’s the diet and cardio that alter.”

10

We can kick arse

“I’ve been tasked with getting the lead actors for Aladdin in shape for their roles in a very limited time period, so I have both actors training with me five times a week in a specially designed gym

at the studios. Mena Massoud, who plays Aladdin, has been on a bulking and then cutting program and Naomi Scott, who plays Jasmine, has been on a cutting plan and is making incredible progress in her strength and fitness. They’re both killing their training, and I’m incredibly proud of them. I’m also planning to produce an online training and nutrition program.”

treat our bodies right 11 We

“I like to take walks, either hiking in the countryside or exploring the city. I’m also still a keen dancer, and I take classes whenever I can. I’m a qualified yoga teacher, but I don’t always get to spend as much time on

JOJO BAT T E N

it as I would like, so weekends are a great chance to get in full recovery sessions. My body needs to be able to perform at its peak at all times, so I need to take care and maintain it with regular massage and physio.”

HACK SQUAT Stand with legs shoulder-width apart, toes slightly pointed out. Squat down slowly, then drive through the heels to return to the start.

never stop grinding 12 We

“I feel lucky to work in an industry that combines all my passions. But it isn’t luck that got me here – it’s been hard graft. The film industry is tough and involves very long hours.

It requires lots of sacrifices, but the final results are always worth the effort. It’s incredibly satisfying watching the final edit on the big screen, and I never dread going to work on a Monday morning.”

BATTLE ROPE WAVE Grip each rope.

Alternate arms, making choppy waves, and engage your entire body by extending your legs, torso and arms during each repetition.

J O J O B AT T E N ’ S

J O J O B AT T E N ’ S

L O W E R - B O DY W O R K O U T

TRAINING SPLIT MONDAY TUESDAY

DIRECTIONS: perform these exercises when you want to work your lower body’s posterior chain (including glutes and hamstrings).

EXERCISE

WEDNESDAY THURSDAY

UPPER-BODY PULL LOWER BODY (QUAD-DOMINANT) UPPER-BODY PUSH LOWER BODY (POSTERIOR CHAIN) ACTIVE RECOVERY TOTAL LOWER BODY ACTIVE RECOVERY

SETS

REPS

SMITH MACHINE HIP THRUST

5

15–20

ROMANIAN DEADLIFT

5

15–20

CABLE ROPE PULL-THROUGH

5

15–20

REVERSE HYPEREXTENSION

5

15–20

GLUTE-HAMSTRING RAISE

5

15

FOLLOW

STEP-UP WITH KNEE RAISE

5

20

JoJo Batten on Instagram @jojoltd.

EACH SIDE

FRIDAY SATURDAY SUNDAY

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SUPERFOODS WHICH ARE LEGIT AND WHICH ARE HYPE?

IT’S HARD TO AVOID NEWS ABOUT THE LATEST ‘SUPERFOOD’ THESE DAYS. Virtually every magazine

and news organisation does at least one story a week on them. Unfortunately, most claims about the incredible effects of these nutrients are either theoretical, done in studies in a petri dish or in rats or, even worse, come from some celebrity who is a self-nominated nutrition expert (having gone to the University of Google or having been “taught” by some Hollywood “wellness guru”). So we’re here to give you the facts on which of these foods actually offer real benefits to your performance, health or body composition, and which ones don’t pass the evidence test.

We’re not going to look at the obvious ones like tea or omega-3s because we all know they’re healthy. No, we’re leaning more towards evaluating the more controversial foods trending – ones that haven’t been properly scrutinised. We’ll also present the ones that haven’t been given the respect they deserve. Among the targets of our scrutiny (in alphabetical order) will be ancient grains (such as quinoa), beetroot, cinnamon, chia, cocoa, eggs, kale, nuts and spirulina.

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ANCIENT GRAINS Of course, the big superstar amongst superfood grains is quinoa, but is it a deserving superstar? Is it actually “better” than other whole grains? We expected to be underwhelmed by the nutrition profile and research on quinoa, but found that it has many “super” qualities. First, while most grains are so low in lysine that they can’t support muscle growth on their own, quinoa has plenty of this essential amino acid. In fact, it has a level of protein quality on par with animal protein. There is a catch, though – whole quinoa protein is not absorbed as well as the protein on its own, so the typical problem with proteins obtained from plants still exists with quinoa. However, one study showed that when it comes to

Benefits of quinoa show that it is high in several vitamins and minerals, it may be a useful probiotic and antioxidant, and may aid with weight loss.

protein, cooked quinoa was utilised by the body just as effectively as casein, although studies have also shown that the protein content of quinoa can vary widely from 9-16 percent (and its fat and fibre intake can vary similarly).

To get your 25 grams of quality protein from quinoa, you’d still have to eat 150 to almost 300 grams (570 to 1150 calories) of it. We would recommend eating it as a healthy source of fibre, micronutrients and phytochemicals rather than the sole source of protein at a meal or snack.

Other benefits show that it’s high in several vitamins and minerals,

may be a useful probiotic and antioxidant, and may aid with weight loss. One major use of quinoa is to replace wheat in gluten-free foods, but care must be taken because in one study, two of 15 quinoa samples contained compounds called “coeliac-toxic epitopes”, which could cause the same kinds of effects as gluten in people with coeliac disease. There has even been one case report of anaphylaxis (severe allergy). Overall, though, quinoa has several advantages over wheat and is a healthy food choice, but we’re undecided on its “superfood” status.

The other ancient grain we’ll

touch on here is amaranth. Like quinoa, it has good amino acid/ protein content. While the average outcome from three samples was 14 percent protein, other sources (like the USDA) put the protein content as low as four percent. We also can’t find solid evidence that the protein quality is as high as quinoa. On the other hand, amaranth has been shown in some studies to potentially improve blood pressure and cholesterol and act as an antioxidant.

While it may have advantages over wheat, we wouldn’t call it a superfood until research confirms some of its benefits in humans.

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SU PE R FO ODS

BEETROOT For both health and exercise performance, beetroot is definitely a legit superfood. On the health side, there is little question that it significantly reduces blood pressure, therefore benefitting hypertension and the kidneys.

There are also several studies to support its effectiveness in type-2 diabetes, arteriosclerosis (narrowing and hardening of the arteries) and dementia. The main effect of beetroot seems to be as a result of nitrates, which boost nitric oxide, causing a lowering of blood pressure, but research also implicates phenolic acids, flavonoids and betalains.

Betalains are rarely found in other foods and are known to have both strong antioxidant and antiinflammatory effects, which may impart benefits that are as good or better than nitrate.

Multiple studies have come out in the last few years showing that beetroot improves performance.

Most of the initial studies were in endurance-based sports, but several have measured performance and recovery in resistance-type training and measures of power. We know from the effects of beetroot directly and because it boosts nitric oxide that it improves the efficiency of oxygen use during exercise, increases levels of anabolic hormones, increases the mechanisms of muscle growth and increases measures of muscle strength.

Specific studies using beetroot confirm this and have shown

Multiple studies have come out in the last few years showing that beetroot improves performance.

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P H O T O S C O U R T E S Y O F A L A M Y. C O M

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increased measures of strength and power in sprinting performance, better performance in agility tests and better measures of recovery – including enhanced recovery of performance, reduced muscle soreness and improvements in other measures of recovery.

Eating beetroot (or beetroot drinks or pre-workouts with beetroot powder and such) is now one of the top recommendations to get that extra boost in performance in the gym or on the pitch. It’s likely to help you recover better, too.

SU PE R FO ODS

COCOA CINNAMON The most powerful benefit of cinnamon is in improving insulin efficiency. There are literally dozens of studies showing this effect. A recent review of the highest quality studies showed that in type-2 diabetics, cinnamon had small but significant effects on insulin’s ability to control blood sugar levels and the damaging effects of excess blood sugar. This, and its ability to reduce inflammation have led to studies investigating its potential to reduce heart disease and even cancer risk.

It also has anti-microbial effects, seeming to attack unwanted strains of bacteria.

For those concerned with exercise recovery, the dual properties of improving the body’s metabolism of sugar and reducing inflammation may be useful in athletes who train hard and/or often. If you have risk factors for diabetes, cinnamon probably deserves to be a superfood, but doesn’t quite make the grade otherwise.

CHIA

Cocoa, like beetroot, is a complete no brainer for the designation of superfood… and for many of the same reasons: it boosts NO (nitric oxide), improves blood flow, helps with inflammation, is a powerful antioxidant and improves exercise performance. It has also been shown in research to have beneficial effects on cholesterol, insulin function, the liver, kidneys and even brain function. It may even help reduce body fat.

The difference between cocoa and beetroot is how it works. While beetroot supplies the raw material (nitrate) to make nitric oxide in the body, cocoa boosts nitric oxide via its content of catechin polyphenols (the same ones found in tea and wine – but cocoa is a four times more concentrated source).

Again, like beetroot, several (about a

dozen) studies show improvements in physical performance. Nothing specifically in weight training yet, but studies demonstrate increases in muscular endurance and power output.

Additionally, cocoa has some fascinating effects on muscle.

Again, nitric oxide is known to stimulate muscle growth and uniquely, cocoa also helps reduce stress hormones like cortisol, catecholamines and others.

Basically, chia seeds are a more concentrated source of omega3 compared to flaxseeds.

But does this alone make chia better? Perhaps not, but chia has also been shown to slow the absorption of sugar and reduce appetite better than flax.

It has also been shown in highquality research to decrease inflammation and cause significant weight loss, particularly around the waist, when compared to an oat bran placebo. Flax has not been shown to have these weight/fat loss effects directly. If you believe that flax seeds are a superfood, then, in our book, chia is a “super” superfood.

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SU PE R FO ODS

EGGS Yes, EGGS! It isn’t that long ago that eggs were vilified as being unhealthy and full of cholesterol and fat. When it was proven that dietary fat and cholesterol had no particular negative effects on health, no one seemed to revise this opinion. In fact, most doctors probably still tell patients with cardiovascular risk factors to avoid eggs. Today, this isn’t just an unfounded recommendation, it’s harmful. About 10 years ago, eggs for breakfast was shown to decrease caloric intake for the rest of the day.

Then, about eight years ago, a study showed that when subjects were given four egg yolks per day, their bad (LDL) cholesterol didn’t change and in fact, their good (HDL) cholesterol levels went up – thus reducing the risk of heart and vascular disease. If that weren’t enough, a very recent study not only showed that, compared to not eating eggs, one egg a day (again) improved several aspects of cholesterol. But when they upped the egg intake to two and three per day, the benefits were even greater and included higher antioxidant levels in the blood – so three eggs per day in this 12-week study showed very significant improvements in measures of disease risk. As every fitness fanatic already knows, eggs are an affordable, top-quality protein source packed with all kinds of nutrients. BUT it’s primarily the yolks that make eggs a superfood – so STOP with the egg whites already!

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KALE Kale is the new superstar of the cruciferous vegetable family, which includes broccoli, cabbage, cauliflower and others. This is probably a little unfair because most of the research that has been done on the other cruciferous vegies (especially broccoli) has focused on the molecules glucoraphanin and sulforaphane, which are common to all of these plants and believed to be responsible for most of their superfood effects.

MUSCLE & FITNESS / FEBRUARY 2018

Likely the most important of these effects is that they can treat and reduce the risk of many cancers.

However, there is no good evidence that kale does this any better than its relatives. Kale has been shown to help lower the blood sugar response from high-carb meals, improve cholesterol levels and thin the blood, so it has a very impressive CV. But if broccoli is called a superfood, kale deserves the title, too.

SU PE R FO ODS

NUTS Nuts are high in fat but, as discussed relative to eggs, it has been clearly shown that there is no good evidence that dietary fat increases obesity risk and we know that it is the type of fat eaten, rather than the amount, which impacts disease risk.

Nuts have a healthy fat profile, are reasonably high in protein and fibre and are virtually sugar free. Despite this, many believe their high fat content is reason enough to avoid nuts. This is a big mistake.

There is more than enough research about the many varieties of nuts and their benefits to do an entire article but let’s summarise what is known. From a health perspective, a 2016 review of all of the best research concluded that nuts decrease the risk of heart disease, cancer and several other diseases and reduce the risk of death overall. It has long been known that higher nut intake reduces coronary artery disease risk. On top of that, epidemiological studies show that those who eat more nuts have lower body weights for their heights (lower

BMI). Other studies of nuts found that body weight either stayed the same or decreased and, interestingly, it seems that a greater proportion of the fat consumed from nuts end up in the stool (your poop), so it is not absorbed, essentially making nuts a lower calorie option than has traditionally been believed.

From a fitness perspective, it makes sense to eat nuts for their health and body weight benefits as well as for their ability to help you feel fuller longer. They may help increase metabolic rate and fat metabolism. For all of these reasons and more, nuts are definitely a superfood.

SPIRULINA OK, the big claim usually drummed out for spirulina is that it is “high in protein” and good for immunity, along with other health benefits. In fact, spirulina does have a surprisingly impressive concentration of complete protein for a nutrient that doesn’t come from animals. In its dehydrated form, it contains up to 70 percent protein, along with a variety of vitamins and minerals. However, because a typical serving of spirulina is only a gram or two, it may not be logical to imply that it is a substantial source of protein – unless you’re eating 20 or 30 times this amount.

Unfortunately, you can’t exactly skip your protein shake and chicken breasts for the day because you had a serving of spirulina. Also, one form, spirulina fusiformis, actually suppresses immunity. So as far as superfood status, more research is needed in this case.

Kale has been shown to help lower the blood sugar response from high-carb meals.

CONCLUSION While all of these foods are good for you, it is beetroot, chia, cocoa, eggs, kale and nuts that I would say truly deserve superfood status. Cinnamon could be considered one if you are diabetic. And, while spirulina, quinoa and amaranth certainly have great nutritional qualities, more research is needed before we could, without superlative, call them superfoods.

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SHAKE UP YOUR

SMOOTHIES > Forget about the same old boring smoothies you blend up

every day and whip up these new and unique recipes.

BY MATTHEW KADEY /// PHOTOGRAPHS BY BRIAN KLUTCH /// FOOD & PROP STYLING BY SUSAN OTTAVIANO

IF THERE IS A COMMON BOND among muscle men, it’s the propensity to pound protein shakes (aka smoothies). Since the advent of the blender, fitness enthusiasts have gulped these drinks down as a means to quickly gain access to the nutritional building blocks that a physique in transformation craves.

Too often, however, lifters fall into a lacklustre shake routine by whirling together the same tired smoothie formula: milk, ice, protein powder and maybe a bit of fruit.

Functional, yes, but also a surefire recipe for a blender burnout.

To keep your taste buds guessing, start thinking of smoothies as being

infinitely refillable with all sorts of ingredients. Yes, everything from beetroot and ricotta to pears can play a starring role in your next blender creation. To shake up your morning routine, here are a handful of nutrientdense and delicious recipes that unapologetically break the rules.

HOT POTATO SMOOTHIE

⅓ 2 2 ½ ¼

SERVES 1

MAKE AND TAKE

Need a smoothie to go? After blending, pour your drink into an insulated bottle that is up to the task of keeping your drinks frosty or steamy for several hours.

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S M O O T H M O V E : this sultry, richtasting blend will satisfy a hungry belly while delivering immuneboosting vitamin A (found in spades in sweet potato) and fat-torching dietary fibre (courtesy of chickpeas — trust us, you won’t even notice this stealth ingredient). If you desire higher protein numbers, simply blend in some protein powder.

1 cup peeled and cubed sweet potato 1¼ cups water ¼ cup milk powder or coconut milk powder 1 scoop vanilla protein powder

cup canned chickpeas tsp almond butter tsp pure maple syrup tsp pure vanilla extract tsp ground allspice

1. Place sweet potato cubes and 1 tbsp water in a microwave-safe bowl.

Cover with plastic wrap and poke a few holes in plastic to allow for venting.

Microwave on high for 6 minutes or until potato is fork-tender.

2. Heat remaining water in a kettle to just under a boil. Blend together water, milk powder and protein powder. Add sweet potato and remaining ingredients and blend until smooth.

THE MACROS

452

33g

62g

8g

CALORIES

PROTEIN

CARBS

FAT

STRIKE A BALANCE

A perfect smoothie should have a well-thought-out mix of quality carbs, protein and healthy fats.

Protein can come from powders or dairy like yoghurt or cottage cheese or even silken tofu. Sources of fat include nuts, seeds and ground flax.

Carbohydrates should hail from whole-food sources like fruits and vegetables.

MEAN GREEN SMOOTHIE PACKS SERVES 4 S M O O T H M O V E : so-called green smoothies are an easy way to sneak more vegies into your diet. But gathering all the ingredients when you want to blend one can be a pain.

So plan ahead with these ready-togo sub-zero smoothie packs, and you’ll be sipping a nutrient payload in mere moments. Cottage cheese and nutty-tasting hemp seeds make sure all that green goodness also comes with a hefty dose of massmaking protein.

2 oranges, peeled and segments separated 2 medium bananas, sliced into 1cm pieces 4 cups broccoli florets 4 cups spinach 1 cup fresh basil 1 piece fresh ginger (2.5cm), peeled and thinly sliced 8 tbsp hemp seeds (hemp hearts) 4 cups coconut water 3 cups cottage cheese 1. Divide oranges, bananas, broccoli, spinach, basil, ginger and hemp seeds among 4 zip-top freezer bags. Seal shut and freeze until solid.

2. When ready for a smoothie, place 1 cup coconut water, ¾ cup cottage cheese and contents of 1 frozen smoothie pack in a blender container and blend until smooth.

THE MACROS

363

33g

36g

11g

CALORIES

PROTEIN

CARBS

FAT

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SH A K E U P YOU R SMO OT H I E S

GO NUTS

Nuts are the perfect addition to any bodybuilding meal and they can also stand alone as a quick and nutritious snack. Almonds are chock-full of bodybuilding basics such as protein and the “good” fats that are often overlooked as part of a smart bodybuilding diet. So grab a handful of almonds and keep on reading...

PB&J SMOOTHIE SERVES 1 S M O O T H M O V E : hold the bread. This smoothie, inspired by everyone’s favourite childhood sandwich, is jam-packed with nutritional goodies.

Up-and-coming tangy kefir is even richer in gut-friendly probiotics than yoghurt; dried cherries are plush in antioxidants that may help accelerate post-workout muscle recovery; and wheat germ supplies a range of must-have nutrients like zinc, magnesium and B vitamins. Bonus: peanut butter contains a bit more protein than other nut butters.

1 1 2 2 ¼ ½

cup plain kefir drink scoop plain or vanilla protein powder tbsp wheat germ tsp unsalted peanut butter cup dried tart cherries tsp pure vanilla extract (omit if using vanilla protein) ½ medium frozen banana, chopped 1 tbsp chopped peanuts (optional) 1. Place all the ingredients except for the peanuts in a blender and blend until smooth. Pour into a glass and sprinkle on peanuts if using.

THE MACROS

462

33g

63g

10g

CALORIES

PROTEIN

CARBS

FAT

72

MUSCLE & FITNESS / FEBRUARY 2018

SH A K E U P YOU R SMO OT H I E S

BEETROOT CHEESECAKE SMOOTHIE SERVES 1 S M O O T H M O V E : yes, there is beetroot, but this smoothie tastes nothing like borscht. Send this rich-tasting drink down the hatch and you’ll flood your body with the exercise-boosting nitrates present in beetroot, anabolic whey protein from ricotta and heart-healthy omega-3 fat found in walnuts. High-powered blenders can make quick work of raw beetroot, but if you’re dealing with a wimpy machine, using cooked beetroot might be a better idea.

¾ ⅔ ½ 1

cup buttermilk cup ricotta cheese scoop protein powder medium-size beetroot, peeled and chopped 1 tbsp walnuts 1 tsp honey 1 tsp orange zest ¼ tsp cinnamon ¼ tsp ginger powder 1 cup frozen strawberries 1. Place all the ingredients in a blender in the order listed and blend on high for 1 minute or until smooth.

THE MACROS

517

37g

45g

22g

CALORIES

PROTEIN

CARBS

FAT

POWER POWDERS

Beyond whey, you can now source out a number of alternative plant-based powders such as hemp and pea. These also have an arsenal of mass-making amino acids.

F E BF R EU BA RR UY A R2 Y 0 1280 /1 8M /U M SC UL SE C L&E F& I TFNI E TS NS E S S7

37 3

SH A K E U P YOU R SMO OT H I E S

FLAVOUR BOOSTERS

A touch of spice like cinnamon or nutmeg can instantly transform a smoothie from meh to memorable.

Other nearly calorie-free items – including fresh herbs, citrus zest such as orange and extracts like vanilla or almond – are also great ways to take your shakes to a new level.

PEAR SMOOTHIE BOWL WITH QUICK MUESLI SERVES 4

creamy and crunchy at once, this bowl of good nutrition will breathe new life into your breakfast routine. Pasteurised egg whites such as Puregg Simply Egg Whites are safe to eat straight from the carton, letting them team up with Greek yoghurt to infuse each bowl with top-notch muscle-sculpting protein. Seasonal pears are a good source of fibre, which most muscle men need to eat more of.

SMOOTH MOVE:

MUESLI

1 tbsp coconut oil 1 tbsp honey ¾ cup rolled oats ⅓ cup pecans ¼ cup dried cranberries ½ tsp cinnamon Pinch of salt 74

MUSCLE & FITNESS / FEBRUARY 2018

SMOOTHIE

1 cup milk 3 cups plain Greek yoghurt 1¹/3 cups pasteurised carton egg whites 4 pears, chopped 2 tsp pure vanilla extract 1 tsp cinnamon 1 tsp ginger powder 1. To make muesli, heat coconut oil and honey in a pan over medium heat until melted. Add rolled oats, pecans, cranberries, cinnamon and salt to pan and heat until oats are toasted, about 5 minutes, stirring frequently. Spread mixture on a baking tray or a cutting board to cool.

2. To make one smoothie bowl, place ¼ cup milk, ¾ cup Greek yoghurt, ⅓ cup egg whites, 1 chopped pear, ½ tsp vanilla, ¼ tsp cinnamon and ¼ tsp ginger powder in a blender container and blend until smooth. The mixture should be thick, but blend in a small amount of additional milk if needed to assist with blending.

3. Place smoothie in a bowl and scatter on ¼ of the muesli.

THE MACROS

448

30g

60g

11g

CALORIES

PROTEIN

CARBS

FAT

SH A K E U P YOU R SMO OT H I E S

CHOCOLATE FUDGE MILK SHAKE SERVES 1 S M O O T H M O V E : the nutritional overachiever known as avocado gives this drink its deliciously thick, fudgy consistency without tasting anything like guacamole. Dissolved coffee enhances the chocolaty flavour, while dried plums deliver natural sweetness.

You’d be forgiven if you blended this up for a quick dessert, but the combo of protein, carbs and healthy fats makes it a stellar post-gym recovery aid. Plus, a UK study found that people perceive thicker drinks to be more filling than those with a thinner consistency, even when they contained the same number of calories.

1 1 ½ 1½ 3 1 ¼ ⅛ 1

tsp instant coffee powder or finely ground coffee cup milk of choice small avocado scoops chocolate protein powder prunes tbsp cocoa powder tsp cinnamon tsp chilli powder (optional) cup ice cubes

1. Dissolve instant coffee powder in 1 tbsp hot water and let cool.

2. Place dissolved coffee and remaining ingredients in a blender and blend until smooth. If the mixture is too thick, blend in additional milk.

THE MACROS

409

34g

44g

14g

CALORIES

PROTEIN

CARBS

FAT

FOLLOW THE LEADER

For easier blending, add liquids first, then soft items like yoghurt and nut butters, then harder ingredients such as raw vegetables, and finally frozen items such as fruit or ice cubes. This helps lubricate the blender’s blades so they’ll easily cut through the harder stuff and also extend the life span of less powerful machines. Start at the lowest speed, then work your way up to high.

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MEALS These low-cost meals are healthy, >use only a few ingredients and can be prepared in a flash.

BY LESLIE BONCI // PHOTOGRAPHS BY BRIAN KLUTCH

L

ATE NIGHTS AT THE OFFICE OR A JAM-PACKED schedule is enough to make even the most dedicated gym rats settle for a less than ideal takeaway meal – after all, it seems like most recipes require a laundry list of ingredients and half a day’s worth of time. In fact, according to the Heart Foundation, the average Australian spends $311 per year on takeaway or fast-food meals. That’s some serious cheddar that you could save. Money aside, though, if you’re committed about making gains in the gym, your nutrition needs to be a priority. Consider that one study, published in the Journal of Preventive Medicine, found that those who spent an average of two hours prepping meals at home had better eating habits overall.

So, to save you both time and money, we’re bringing you these nutritious recipes that are short in prep time, low in cost and high in flavour. Ignore the lure of the drive-thru and, with just a few ingredients, whip these up instead!

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CHEF’S TIP Sometimes when you buy frozen fish, the pieces are stuck together. Separate them before storing in your freezer so you can easily use only the amount you need.

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BREAK FAST

STUFFED POTATO Serves: 1 Prep time: 12 minutes

1 2 1 3 1

white baking potato (about 225g eggs tsp butter small pre-cooked sausage links, cut into small pieces small ripe avocado, cut into slices Hot sauce, to taste

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1. Wash potato and pat dry. Prick all over with a fork. Place on a microwave-safe plate and microwave on high for 5 minutes. Flip potato (using an oven mitt) and microwave an additional 3 minutes.

2. While potato is cooking, beat eggs in a small bowl.

3. Heat butter in a frypan over medium heat. Pour in eggs and cook halfway, stirring occasionally. Add sausage and continue cooking until sausage is heated and eggs are set.

4. Split open top of potato and add the egg-sausage mixture and avocado slices. Drizzle with hot sauce.

THE MACROS

592

31g

49g

31g

CALORIES

PROTEIN

CARBS

FAT

15-M I N U T E M E A L S

LUNC H

FISH TACOS Serves: 1 Prep time: 12 minutes

1 ½ 2 1

(225g) frozen fish fillet packet taco seasoning wholemeal tortillas cup broccoli slaw, coleslaw or shredded cabbage ½ cup pineapple chunks, canned in juice, drained ½ cup chunky salsa

1. Place fish in a pan with a small amount of water and sprinkle on taco seasoning. Cover and cook on medium heat until done, about 8 to 10 minutes. Cut fish into small pieces.

2. Place fish pieces in the middle of tortillas, layer on broccoli slaw and pineapple and top with salsa.

CHEF’S TIP Cost-saving note: if you have extra milk and don’t want it to go bad, pour milk into ice cube trays, freeze and then transfer to an airtight container. Each cube contains 30ml and will keep three to six months. Add to smoothies, sauces or oats.

THE MACROS

682

89g

CALORIES

PROTEIN

61g

8g

CARBS

FAT

S NAC K

PEANUT BUTTER, OATS, CHOCOLATE & BANANA BOWL Serves: 1 Prep time: 3 minutes

¾ ¾ 2 1½ 1

cup dry oats cup skim milk tbsp chunky peanut butter tbsp dark chocolate chips small banana, cut into slices

1. Place oats, milk, peanut butter and chocolate chips in a small microwavesafe bowl. Microwave on high for 90 seconds. Stir to blend.

2. Top with banana slices.

THE MACROS

590

21g

75g

24g

CALORIES

PROTEIN

CARBS

FAT

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S NAC K

BLACK BEAN DIP Serves: 1 Prep time: 3 minutes

1

(425g) can black beans, drained and rinsed 1 (140g) container plain low-fat Greek yoghurt ½ cup medium-spicy chunky salsa ½ packet taco seasoning Tortilla chips

1. Place all ingredients except chips in a blender and purée until smooth.

2. Serve with tortilla chips and/or raw vegetables.

THE MACROS

321

15g

50g

6.5g

CALORIES

PROTEIN

CARBS

FAT

Per serving: bean dip + 1 serving of tortilla chips

CHEF’S TIP The extra bean dip will keep about a week in the refrigerator. Use it on salads, fish, chicken or as a spread on a sandwich.

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15-M I N U T E M E A L S

DI N N E R

CHICKEN WITH BEANS & GREENS Serves: 1 Prep time: 15 minutes

½ cup brown rice 1 tbsp olive oil 225g chicken breast Salt, pepper and Italian seasoning, to taste 1 small onion, chopped ⅓ can cannellini beans with ⅓ of the liquid 2 cups baby spinach 1. Place brown rice and 1⅓ cups water in a microwave-safe bowl.

Cover and microwave on high for 5 minutes. Reduce to medium heat and cook for 12 minutes, or until water is absorbed.

2. While rice is cooking, heat ½ tbsp olive oil in a pan over medium heat.

Add chicken breast, season with salt, pepper and Italian seasoning and cook until done.

Cut into slices.

3. In a separate pan, heat ½ tbsp olive oil over medium heat. Add onion and cook until soft. Add beans with reserved liquid, season with salt, pepper and Italian seasoning and cook for 1 to 2 minutes. Add spinach and cook an additional 3 to 4 minutes.

4. Put rice on a plate, add beans and spinach and top with chicken slices.

CHEF’S TIP

DE S S E RT

PUMPKIN YOGHURT PARFAIT Serves: 1 Prep time: 3 minutes

1 ½

THE MACROS

¼

737

67g

CALORIES

PROTEIN

½

77g

19g

¼

CARBS

FAT

(140g) container vanilla Greek yoghurt cup canned pumpkin purée tsp spice mix (nutmeg, cinnamon, ginger) cup Sultana Bran– type cereal cup dry roasted peanuts

1. In a small bowl, mix together yoghurt, pumpkin and spice.

Experiment with other flavours of yogurt and different cereals and nuts.

Out of nuts? Peanut butter works just as well.

2. In a jar, layer yoghurt mixture with ⅓ of the cereal and ⅓ of the peanuts and repeat layering until all ingredients are used.

3. Seal jar and refrigerate until ready to eat. Or eat right away.

THE MACROS

460

25g

CALORIES

PROTEIN

55g

19g

CARBS

FAT

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FOR LIFTERS > This type of exercise isn’t just for rich housewives – its intense focus on core strength can help push your plateaus.

BY LEANDER SCHAERLAECKENS /// PHOTOGRAPHS BY JAY SULLIVAN

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PILATES A

T SOME POINT IN THE PAST DECADE, the badarse prison-cell workout of a German circus performer and boxer interned in England during World War I got co-opted by soccer mums and uni students.

But more recently, some of the toughest athletes in pro sports have discovered the benefits of Pilates and added it to their training.

“It’s hard,” admits American footballer Johnson Bademosi.

“The first time I tried Pilates, I felt like a child – I was really struggling.”

Named for its inventor, Joseph Pilates, the system involves body-weight-only exercises, typically on a piece of equipment called a reformer, which uses pulleys that let you focus on range of motion instead of resistance. That’s one reason athletes like Bademosi find it so tough – it activates lesserused muscles and fully recruits the core.

“It’s hard to prepare for what’s needed on the field by just lifting weights,” says Bademosi. “Pilates challenges you with really unfamiliar movements.”

Says sports performance coach Nanci Conniff, with Pilates, you’re strengthening the muscles that are closer to the bone. You’re always working to lengthen instead of shorten muscles,” which can counteract the tightening and stress of high-impact training.

On the following pages, you’ll find some reformer moves Conniff has modified to suit any workout space.

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PI L AT E S

PILATES FOR LIFTERS “These Pilates moves create pelvic stability for heavy lifts and increased flexibility and range of motion in the hamstrings, hips and low back,” Conniff says.

DOUBLE-LEG KICK X Lying face-down, bend knees to reach heels toward your butt. Reach your arms behind your back, with fingers laced, elbows bent and head turned to the right. (If you can’t lace your fingers, use a resistance band to connect the hands.) On inhale, kick both heels to your butt two or three times quickly, then exhale as you stretch legs and arms out long, lifting your head and chest with eyes looking forward.

Lower to starting position with head turned to the left and repeat for 6 to 10 complete breath cycles.

TEASER XX (Opposite page)

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G RO OM I NG BY K R I ST E N RUG G I E RO

Start with your spine, head and shoulders anchored to the floor, legs lifted up to a 90-degree angle at your hips and 90 degrees again at the knees, arms raised slightly, about chest high. Sweep arms overhead, then back downwards towards sides; simultaneously extend legs up and out straight, lifting your body up into a V-sit position; hold for a few breaths.

Finish by rolling back one vertebra at a time to starting position. Repeat 3 to 5 times. (Make it more challenging by carrying a medicine ball.)

PI L AT E S

PILATES FACT In Pilates, they say it’s less about the repetitions and more about the precision. You want to make sure that you’re doing eight perfect moves as opposed to 100 sloppy ones.

WHAT TO EXPECT COST Depending on your location, and whether you have a private session or a group class, from $20 up to $100 a session.

ATTIRE Regular gym shorts and T-shirt are fine.

DURATION About 45 minutes to 1 hour for a class.

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PI L AT E S

PILATES FACT

PILATES FOR CROSSFIT

“In 10 sessions you’ll feel the difference, in 20 sessions you’ll see the difference and in 30 sessions you’ll have a whole new body.”

– Joseph Pilates

Conniff recommends that CrossFit athletes add exercises like the saw (below) and swimmers (at right) to their warm-up as a way of prepping for big, explosive moves.

“These build strong muscular connections in the intrinsic core and greater flexibility in the hips, which helps protect the lower back,” she says.

SWIMMER X Lie facedown, arms stretched overhead. Keep legs together and straight. Reach through the top of your head for the most extension you can manage, chin tucked slightly, eyes looking down. Raise your right arm and left leg about 15cm off the ground, floating your head and chest up off the mat. Hold this position for 10 breaths.

Alternate arms and legs.

W THE SAW Sit upright, legs extended in a V, a bit wider than your hips. Reach both arms out to the side, shoulder height. Draw the ab muscles in and up, lengthening both sides of your waist. Inhale and twist at the waist to the left. Exhale as you dive forward, stretching your right hand across your left foot. Let your head hang as your other arm reaches back. Inhale back to a seated position and perform on the other side.

Propel strength gains with Pilates STARTED IN THE EARLY 1920S

by Joseph Pilates to help veterans who had lost strength in their limbs during WWI, Pilates can help lifters because “the core muscles that we work in Pilates give our inner abdominals stability like a corset,” says Kristin McGee, a Pilates instructor and author of Chair Yoga: Sit, Stretch, and Strengthen Your Way to a Happier, Healthier You. “So, when strength training, you need that support, that stability in the core, in order to be more functional and to do heavy lifting.” Pilates builds the muscles that

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protect our back, so strengthening those deep core muscles is almost like creating your own internal lifting belt, she says.

Also, most guys concentrate solely on working the rectus, or the six-pack, and the obliques, and they neglect the deeper core muscles and the pelvic floor area that Pilates hits. “Those are the muscles that protect and support our spine – the back of the core, which are the erector spinae muscles that run along the spine. When these muscles are strong, it lowers the risk of getting injured and also gives you more range of motion and

more endurance, with a lot more stamina and strength in the core,” McGee says.

But be prepared for some pain, she says.

“Expect it to be harder than you imagine at first because the moves are concentrated on your core the entire time.” Mat classes may be less intimidating (and cheaper), but it can be tough because you have to concentrate more to get the moves right. McGee recommends classes with the reformers if you are tight because the added resistance and bands will help you get into certain poses and become more flexible faster. – Adam Bible

PI L AT E S

PILATES FOR ENDURANCE SPORTS Conniff says runners and cyclists and anyone else who puts their body through repetitive movements can use Pilates moves to add core strength and stability, as well as increased mobility in their spine, hips and shoulders.

W KNEELING BICYCLE Kneeling on your right knee, with left leg extended straight out to the side, lean right, placing your right hand on the floor. Raise your left leg until your foot is just below hip height. Exhale while swinging left leg forward; inhale as you bend left knee, sweeping the leg back as far as possible. Repeat 5 times, then switch legs.

SINGLE-LEG KICK T Lie facedown, propped up on elbows, legs stretched long and pressed together. Lift the torso from the floor, keeping the pelvis and thighs down.

On exhale, bend your right knee to kick your heel towards your butt two times quickly, then inhale as you stretch the leg to starting position.

Repeat 10 times for each leg.

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THE

POWER OF

10

> Make every

second count when you’re in the gym with these 10 action-packed, results-oriented 10-minute workouts.

BY MIKE CARLSON /// PHOTOGRAPHS BY PER BERNAL

T

HE ID E A THAT A workout has to be this 90-minute block that consists of a thorough warm-up, 30 sets, mobility and ab work and a cooldown has led to a lot of skipped sessions. In reality, just 10 minutes in a gym can be effective.

To be clear, daily 10-minute workouts will not be enough to change your body drastically. But on a day when your schedule gets turned upside down, 10 minutes can move you closer to your health and physique goals. For instance, a study published in the journal Sports Medicine found that 10 intense minutes of exercise are enough to induce a significant growth hormone spike, leading to better recovery and muscle repair. A separate study published in the American College of Sports Medicine’s Health & Fitness Journal showed that just seven minutes of fast-paced circuit training could increase VO2 max (your aerobic capacity), decrease insulin resistance and even lead to improved body composition.

So, whether you want to pump up your delts, work your glutes or prep yourself for a calorie-laden bash, here are 10 workouts – all 10 minutes in length, designed by 10 pro trainers – for you to try. Keep these handy when life decides to mess with your schedule. And remember: when it comes to training, something is always better than nothing.

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1

2 5 BARBELL BURPEE Start on the floor in a push-up position with your hands on a weighted bar. D rop into a push-up. As you come back up, jump and tuck your knees into your chest. Stand by deadlifting the bar.

Finish with an upright row. Return the bar to the floor and jump your feet back to a push-up position.

3

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4

Shot on location at Muscle Underground Strength & Conditioning , Los Angeles, CA

10-M I N U T E WOR KOU T S

conditioning 1 Total-body

BY T O N Y E S T R A DA A US-BASED PERSONAL TRAINER WHO HAS WORKED WITH IFBB PROS AND MMA CHAMPIONS

This workout will balance your muscles, increase endurance and lower body fat. Perform each exercise for one minute straight, using a weight that is 30% of your one-rep max for that lift. Rest for one minute and then move on. Perform each set with allout intensity. If your form starts to falter, lower the weight and crank out more reps. If you have more than 10 minutes, perform three rounds.

EXERCISE

REPS

REST

SQUAT PRESS

1 MIN

1 MIN

PLANK CRAWL

1 MIN

1 MIN

BARBELL BURPEE

1 MIN

1 MIN

REVERSE BENCH CRUNCH

1 MIN

1 MIN

WIDE-GRIP LAT PULLDOWN

1 MIN

1 MIN

2 Shoulder gainz

BY B R I A N R I C H A R D S O N HIGH PERFORMANCE KINESIOLOGIST

This routine combines a prehab exercise, a heavy pressing movement and a high-rep triset. Performed together, with as little rest as possible, these moves will warm the tissue of the shoulders and then activate both the slowtwitch and fast-twitch fibres of the deltoids and traps.

EXERCISE

SETS

SCAP PRESS

3

15

STANDING MILITARY PRESS

4

12, 10, 8, 6

PLATE FRONT RAISE (10–20KG) TRISET WITH BANDED OVERHEAD PRESS (BAND ONLY) TRISET WITH DUMBBELL PISTON PRESS

3

20

3

20

3

20

SCAP PRESS Using a pair of very light dumbbells, perform a lateral raise. When the weights get parallel to the floor, turn your palms up and bring them overhead as if you were clapping your hands together.

REPS

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MILITARY PLANK Without coming out of the push-up position, complete mountain climbers, single-leg knee tucks, push-ups and a plank hold.

your arse 3 Move

BY GU I L L E R M O E S C A L A N T E PROFESSOR OF KINESIOLOGY

Besides making your backside look better, glutes are crucial for performing in all sports and help maintain a strong and healthy lower back. They also help to keep the knees safe and are a prime mover in deadlifts and squats.

This workout will give your glutes a serious kick in the, um, arse.

EXERCISE

SETS

REPS

BARBELL HIP THRUST

4

15, 12, 10, 8

BULGARIAN SPLIT SQUAT*

3

15

BRIDGE FROG PUMP

2

30

*Lean forward and squeeze the glutes.

4 Push yourself

BY C H R I S T O P H E R H I C K S FITNESS GURU, EXPERT MARTIAL ARTIST AND SPORTS CONDITIONING COACH

You can do this body-weight-only workout in the amount of space a yoga mat takes up. Do as many rounds as possible in 10 minutes.

For the final four moves (a military plank), stay in the push-up position.

EXERCISE

REPS

SEAL JACK

40

KNEES TO ANKLES

20

BUNS OUT

20

SPLIT LUNGE HOP

20

L-SIT OUT

20

MOUNTAIN CLIMBER

20

SINGLE-LEG KNEE TUCK

10

PUSH-UP

20

PLANK HOLD 92

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30 SEC

10-M I N U T E WOR KOU T S

the 5 Before big meal

S BRIDGE FROG PUMP Sit on the floor with your knees pointing outwards and your feet together.

Lie back and keep your chin tucked, shoulders down and elbows pressing into the floor. Squeeze your glutes and lift your hips so that your body makes a straight line to your knees.

BY J I M B ROW N FORGED TRAINING CREATOR AND CO-AUTHOR OF BURN FAT WITH THE METABOLIC BLOWTORCH DIET

MACHINE LEG PRESS T Set up on a leg press machine, with your back firmly planted against the pad. Place your feet shoulder-width apart on the sled, unrack the weight and drive it up.

Perform this workout before your next feast to help mitigate the extra caloriesand redirect those macros to your muscles rather than your fat stores. First, do three compound moves. (Start light and increase weight each set.) Then you’ll do an intense five-minute cardio session to raise your metabolic rate for the next few hours.

G RO O M I NG BY T E R I G ROV E S

EXERCISE

SETS

REPS

MACHINE LEG PRESS

2

15

MACHINE CHEST PRESS

2

15

CABLE ROW OR MACHINE ROW

2

15

STAIRMILL OR JACOBS LADDER

1

5 MIN

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ISOMETRIC TOWEL EXTENSION Loop a towel around the back of your head and hold it with your hands out front. Use your hands to resist the head moving backwards and up.

6 The unbreakable

BY JAY A S H M A N A STRENGTH COACH AND CREATOR OF ASHMAN STRENGTH SYSTEM

Being stronger isn’t just about how much you bench or squat.

It’s about the supporting muscles, too. Anyone who has played soccer, 94

MUSCLE & FITNESS / FEBRUARY 2018

rugby or any grappling sport knows that the durability of your neck and lower back needs to match your gym strength. Even if you don’t play a physical sport, having a strong lower back and a thick neck is strength personified.

The following workout will make you stronger – and damn near unbreakable.

EXERCISE

REPS

REST

ISOMETRIC TOWEL EXTENSION

4

15–30 SEC

ISOMETRIC FLEXION

4

15–30 SEC

STABILITY BALL NECK BRIDGE

4

15–30 SEC

SUPERMAN

4

15–30 SEC

BACK EXTENSION

4

10–15 SEC

10-M I N U T E WOR KOU T S

better 7 Move

BY V E N U S L AU A US–BASED TRAINER AND MOVEMENT EXPERT

Mobility is earned through challenging, active work, not just passive stretching and foam rolling.

When you can take your muscles through various ranges of motion while properly breathing, the nervous system grants greater access to strength and power. Perform four reps of these four exercises. Do each rep slowly, taking 30 seconds to complete. Hold the end ranges for three seconds.

WAVE UNLOAD Start in a downward dog position with your heels up. Tuck the pelvis and shift the body forward, keeping your arms straight. Articulate the spine like a wave moving one vertebra at a time. As your shoulders travel past the hands, drop your hips and pull the chest through the arms. Squeeze the shoulder blades together as you look to the sky. Return to downward dog and repeat.

SHIN BOX BRIDGE X Start seated, with your knees bent 90 degrees and your soles on the floor.

Straighten your arms, placing your palms on the floor and your fingers facing behind you. Using a windshield-wiper motion, shift your legs to the left, bringing both knees to the ground. Next, push off your left hand and reach your right arm over your body towards your left hand. Repeat on the other side.

TWISTED CRESCENT LUNGE Start in a high lunge, with your right knee over your right ankle and the left heel over the ball of the foot. Reach your arms overhead. Twist to the right and open your arms to a T position. Hold, continuing to drive to the right. Reverse and repeat on the other side.

CRAB REACH Start seated with the soles of your feet and your palms flat on the floor. Keep your arms straight, with your shoulders over your palms and your legs shoulderwidth apart and knees over ankles. Lift your butt off the ground and bring your right hand in front of your eyes, with the fingers in prayer position. Lift your hips to the sky, open the left shoulder, and reach the right hand over your body toward the left hand. Return and repeat on the other side.

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8

Peak strength

BY T U C K E R L O K E N AN ELITE POWERLIFTER, BODYBUILDER, AND CONTEST PREP COACH

This plan is a 10-minute-per-day, four-week program for upping your main lifts, like the bench press, squat and deadlift. First, start by quickly warming up thoroughly with cardio and planks. Let’s say you’re 96

MUSCLE & FITNESS / FEBRUARY 2018

So it looks like this: doing bench press and your top set of four reps is 100 kilos. Warm up with push-ups and then press the bar for about 20 reps. After that, add a 10-kilo plate on each side for six reps, then add 5 to 7 kilos for sets of six until you get to around 85 kilos for a set of six. Do the same thing next week, but work up to 90 to 95 kilos for a set of five. After that, you should be able to bust through 100 kilos for a set of four the week after.

WEEK 1: 5 warm-up sets and 1 top set of 6 reps, leaving 2 reps in the tank.

WEEK 2: 5 warm-up sets and 1 top set of 5 reps, leaving 1 rep in the tank.

WEEK 3: 5 warm-up sets and 1 top set of 4 reps, going all out and trying to get a personal record.

WEEK 4: Rest and do reps with 50% of what you hit last week.

10-M I N U T E WOR KOU T S

9

Biceps blaster

S CROSS-BODY HAMMER CURL Stand with a dumbbell in each hand.

In alternating fashion, with the palms facing in, bring one dumbbell across your body towards the opposite shoulder.

BY REDMANN WRIGHT AN ARMY VETERAN, PERSONAL TRAINER, AND MEN’S PHYSIQUE COMPETITOR

This workout will supply a good arm pump, which can make you feel more confident walking into any room, whether it’s a job interview or a Tinder date. Plus, an extra 10 sets of biceps work a week can make a serious difference when it comes to long-term growth.

EXERCISE

10

The abpocalypse

BY ANDREW HENNEBELLE

KETTLEBELL SWING*

SETS

10

EXERCISE

SETS

REPS

PREACHER CURL

2

12

ZOTTMAN CURL

2

20

BENTOVER CONCENTRATION CURL

2

20

CROSS-BODY HAMMER CURL

2

12

ROPE CURL

2

20

REPS

10

CIRCUIT: 2 ROUNDS

EXERCISE

REPS

STRENGTH AND CONDITIONING COACH

STANDING RESISTANCE BAND/ CABLE TWIST

15 PER SIDE

Everything you do in the gym – and life – activates your core, from raising a weight out in front of you or pressing overhead to rotating your torso. This complex will strengthen your core and train the key stabilisers in any squat, press or pull.

RUSSIAN TWIST (WITH MED BALL)

15 PER SIDE

ELBOWS-TO-KNEES CRUNCH BICYCLE CRUNCH (ALTERNATE ELBOW TO KNEE) DECLINE SIT-UP

15 15 PER SIDE 15

* Start a new set every 30 seconds.

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PUMP UP YOUR PECS > Keep your muscles guessing for a big and powerful chest, and an even bigger bench press.

BY GREG NUCKOLS /// PHOTOGRAPHS BY JAMES MICHELFELDER

DIRECTIONS Perform each workout (Day I, II and III) once a week. (You can do your lower-body training on the days in between.)

Complete all sets for one exercise before moving on.

Note that the sets and reps for some exercises change on a weekly basis.

DAY I 1 BENCH PRESS Sets: 5 Reps: 2, 2, 2, 2, as many as possible

Grasp the bar with hands just outside shoulder width and arch your back. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides.

When the bar touches your body, drive your feet hard into the floor and press it back up.

Use about 80% of your one-rep max weight and do 4 sets of 2 reps. On the fifth set, do as many reps as possible. Increase the weight by 2.5 to 5 kilos each week.

T

hough commonly referred to as “muscle confusion” or simply “mixing it up,” the concept of changing your workouts regularly to ramp up muscle growth actually has a scientific name: “daily undulating periodisation,” or DUP. Studies show that DUP – changing the sets, reps and loads you use each workout – prevents your body from ever adapting to your training and forces consistent muscle growth. That’s the approach we took this month to unstick your bench press and bulk up your pecs. It’ll set you up for a new PB in the lift in just three weeks. More muscle, less confusion.

How it works To use DUP to increase strength, we’re setting up three different workouts per week. You’ll do a “heavy day”, on which you’ll use heavy weights to stimulate your central nervous system and recruit maximum muscle. Then you’ll perform a “volume day”, doing multiple sets with lighter loads to build work capacity.

Finally, you’ll have a “power day” when you focus on pushing weights as quickly as possible to help you overcome any sticking points in your bench-press range of motion.

While more traditional programs like linear periodisation, which prescribes starting with lighter weights and gradually going heavier over time, remain more popular, research has been showing DUP to be more beneficial. In fact, a University of Arizona , US, study found it to be twice as effective as the linear approach for building subjects’ bench-press strength.

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P U M P U P YOU R PE C S

2 BANDED PRESS Sets: 4 Reps: 3, 2, 2, 2

Set up as you did for the bench press but double loop a band around your arms just behind your elbows as shown. When you lower the bar, the band will stretch and help you lock out your elbows as you complete the lift.

Work up to the heaviest weight you can use for 3 reps, then perform 3 more sets of 2 reps with that same load.

Add 2.5 kilos to the bar every week.

PRESSING WITH A BAND STRENGTHENS YOUR ABILITY TO LOCK OUT YOUR ELBOWS.

4 PULL-UP Sets: 4 Reps: 6–8

Hang from the bar with hands outside shoulder width and palms facing away from you. Pull yourself up until your chin is over the bar.

3 BENTOVER ROW Sets: 4 Reps: 6

Grasp the bar with an overhand grip, hands shoulder-width apart, and let the bar hang in front of your thighs. Bend at the hips and lower your torso until it’s nearly level with the floor. Bend your knees a bit to take tension off your hamstrings. Squeeze your shoulder blades together and pull the bar to your belly.

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P U M P U P YOU R PE C S

6 LYING TRICEPS EXTENSION Sets: 4 Reps: 6–8

Lie on a bench holding an EZ-curl bar. Raise the bar over your head.

Lower the weight behind your head and, without moving your upper arms, extend your elbows to lockout.

5 DUMBBELL CURL Sets: 4 Reps: 6–8

Stand holding a dumbbell in each hand. Curl the weights up, making sure to keep your upper arms at your sides, and twist your pinkies towards your shoulders until your palms are facing your chest.

Reverse the twist as you lower the weights back down.

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P U M P U P YOU R PE C S

3 PUSH-UP

DAY II

Sets: 3 Reps: as many as possible

Place your hands on the floor about shoulder-width apart. Brace you ur core and hold your body in a straight line from head to toe. Lower yourself until your chest is 2.5cm above the floor. Push back up.

1 BENCH PRESS Sets: 4 Reps: 8

See Day I. Use about 60% of your max weight and perform 4 sets of 8 in Week 1. In Week 2, do 4 sets of 10; in Week 3, do 4 sets of 12. Use the same load each week. In Week 4, start the cycle again with a heavier weight, about 2.5 to 5 kilos more.

2 INVERTED ROW Sets: 3 Reps: as many as possible

Set a barbell in a power rack (or Smith machine) at about hip height.

Lie underneath it and grasp the bar with hands outside shoulder width.

Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your back is fully contracted.

IF DOING ROWS WITH YOUR LEGS EXTENDED IS TOO HARD, BEND YOUR KNEES 90 DEGREES AND PLANT YOUR FEET ON THE FLOOR.

4 DUMBBELL FLYE Sets: 4 Reps: 15

Lie on a flat bench with a dumbbell in each hand. Keep a slight bend in your elbows and spread your arms wide, lowering the weights until they’re even with your chest.

Flex your pecs and lift the weights back to the starting position.

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MUSCLE & FITNESS / FEBRUARY 2018

P U M P U P YOU R PE C S

5 LATERAL RAISE

7 BARBELL CURL

Sets: 4 Reps: 15–20

Hold a dumbbell in each hand, with your arms at your sides. Brace your core and raise your arms out 90 degrees, keeping a slight bend in your elbows.

Sets: as many as needed Reps: 50, 75 or 100 total

Hold an empty barbell with hands shoulderwidth apart. Keeping your upper arms at your sides, curl the bar until your elbows are fully flexed. If your current bench-press max is less than 90 kilos, perform 50 total reps, taking as many sets as necessary to hit that number. If you can bench 90 to 140 kilos, perform 75 total reps.

If you can bench 140 kilos or more, perform 100 total reps.

6 BENTOVER LATERAL RAISE

8 LYING TRICEPS EXTENSION

Sets: 4 Reps: 15–20

Sets: as many as needed Reps: 50, 75, or 100 total

Bend your hips back until your torso is level with the floor. Squeeze your shoulder blades together and raise your arms out 90 degrees.

See Day I. Perform 50, 75 or 100 total reps according to your bench max, as you did for the curl, above.

FEBRUARY 2018 / MUSCLE & FITNESS

103

P U M P U P YOU R PE C S

DAY III 1 CLAP PUSH-UP Sets: 5 Reps: 2

Get into a push-u position. Lower your body until your chest is 2.5cm above the floor, then explosively press your body up so it comes off the floor and you can clap in mid-air.

2 BENCH PRESS Sets: 6 Reps: 3

See Day I. Perform 6 sets of 3 reps in Week 1, using 70% of your max weight. In Week 2, do 8 sets of 3 and in Week 3, 10 sets of 3. Begin the cycle again in Week 4 with 2½ to 5% more weight.

BEGIN THE NEXT REP OF THE CLAP PUSH-UP WITH THE MOMENTUM FROM THE PREVIOUS ONE. DON’T RESET.

3 MUSCLE SNATCH Sets: 5 Reps: 5

Grasp the bar with hands doubleshoulder-width apart.

Squat down behind it with feet hip-width apart and the bar against shins. Keeping your lower back in its natural arch, extend your hips to begin standing as you pull the bar off the floor. When it reaches pants-pocket level, explosively jump and pull the bar up in front of your body.

Allow the momentum to carry it up overhead, then extend your elbows to lock it out.

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THE MUSCLE SNATCH DOESN’T REQUIRE THE PRECISION TECHNIQUE OF OTHER OLYMPIC LIFTS. JUST MUSCLE IT UP.

P U M P U P YOU R PE C S

4 ONE-ARM DUMBBELL ROW Sets: 5 Reps: 10 each side

Hold a dumbbell in your right hand and place your left knee on a bench. Brace your body by placing your left hand on the bench as well. Draw your right shoulder blade back and row the weight up to your side. Repeat with the other arm.

DON’T ROTATE YOUR BODY AS YOU ROW. KEEP YOUR SHOULDERS IN PLACE.

5 DUMBBELL PUSH PRESS Sets: 3 Reps: 8

Hold dumbbells at shoulder level and dip by bending your knees. As you come back up, use the momentum to help you press the weights straight overhead.

FEBRUARY 2018 / MUSCLE & FITNESS

105

THE LEVEL UP SERIES:

QUADS > Want bigger, stronger legs? Then hit them

with the following foundational exercises.

BY JOE WUEBBEN 106

MUSCLE & FITNESS / FEBRUARY 2018

SINGLE-LEG ROMANIAN DEADLIFT LEVEL UP DIFFERENCE: whether you’re using a barbell, dumbbell or landmine (as shown), start every rep by pushing the hips back. Keep this movement slow and controlled for stability, using the back (non-working) leg for counterbalance.

FEBRUARY 2018 / MUSCLE & FITNESS

107

L EV E L U P SE R I E S: Q UA DS

T

HE PARETO principle (aka the “80/20 rule”) states that, in a given area, roughly 80% of your results are accomplished by 20% of your efforts.

If we were applying this to leg training, then squats, lunges, step-ups and deadlifts would fall into the 20% of exercises producing 80% of your lowerbody gains (more or less). All those leg extensions and leg curls are fine, but they’re likely not your true thighdeveloping linchpins.

What you’ll find here is a Paretoinspired Level Up leg workout that builds off its Straight Up counterpart by providing a bit more bang – variations of lunges, squats, step-ups and deadlifts and nothing else.

Consider this your 80/20 leg day. If you’ve got time later in the week (and aren’t crushed by this workout), then knock yourself out with leg presses, curls and the inner/outer thigh machine.

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MUSCLE & FITNESS / FEBRUARY 2018

L EV E L U P SE R I E S: Q UA DS

STEP-UP LEVEL UP DIFFERENCE: perform stepups with either dumbbells or a barbell; when in doubt, go with dumbbells, as they’re a slightly safer option.

Plant your foot on the bench or box, heel first, not the ball of the foot.

OPE N E R S PR E A D: E D GA R A RT IGA. T H I S S PR E A D C L O C KW I S E F ROM L E F T: A H M E D K L I N K ; S I M O N M AC D E R M O T T-J O H N S O N ( 2 ) ; P E R B E R N A L

REVERSE LUNGE LEVEL UP DIFFERENCE: while comparable, these are more dynamic than split squats.

When doing reverse lunges, drive up through the heel of the front foot – as if you were doing a single-leg squat – and minimise the push off from the back leg.

GOBLET SQUAT LEVEL UP DIFFERENCE: think of goblet squats as a modified version of a front squat.

Keep your torso upright and maintain a tight core, and keep the dumbbell up against your body so it doesn’t pull you forward.

STRAIGHT UP EXERCISE

SETS

REPS

LEG EXTENSION

5

10

LEG PRESS

4

12

NARROW-STANCE SPLIT SQUAT

3

10 PER LEG

BODY-WEIGHT BOX STEP-UP

3

10

LEVEL UP

DIRECTIONS: warm up with 5 to 10 minutes of low-intensity cardio followed by 1 to 2 sets of light leg extensions and 1 to 2 sets of light lunges.

EXERCISE

SETS

REPS

REVERSE LUNGE

3

10 PER LEG

GOBLET SQUAT

4

8*

STEP-UP

3

10 PER LEG

SINGLE-LEG ROMANIAN DEADLIFT

3

12 PER LEG

*Start light and increase weight on every set.

FEBRUARY 2018 / MUSCLE & FITNESS

109

THIS MONTH IN SUPPLEMENT NEWS

EVERYTHING YOU NEED TO KNOW ABOUT HGH Get the facts about this powerful anabolic hormone.

110

WHAT IS HUMAN GROWTH HORMONE? The body naturally produces growth hormone (HGH or simply GH) in the pituitary gland and, as its name implies, it is responsible for cell growth and regeneration.

Increasing muscle mass and bone density are impossible without GH, but it also plays a major role in maintaining the health of all human tissue, including that of the brain and other vital organs.

When secreted, GH remains active in the bloodstream for only a few minutes, but this is enough time for the liver to convert it into

MUSCLE & FITNESS / FEBRUARY 2018

growth factors, the most crucial of which is insulin-like growth factor-1, or IGF-1, which boasts a host of anabolic properties. Scientists began to harvest GH from the pituitary glands of cadavers in the 1950s, but didn’t synthesise the first HGH in laboratories until 1981, with its use as a performanceenhancing drug becoming popular shortly thereafter.

HOW MUCH GH DO I PRODUCE NATURALLY? Healthy adult men typically have just less than 5 nanograms per millilitre circulating in the blood.

XXXXXXXXXX

H

uman growth hormone can turn back your body’s internal clock, helping you rapidly build muscle, slash fat and increase libido, all while sending energy levels through the roof. But when it comes to discussions on HGH, there are often more questions than answers. To help you decide whether you need HGH, check out our straightforward Q&A, which answers some of the more commonly asked questions and learn how you can boost your own natural levels of this powerful anabolic hormone.

Healthy females can produce about twice that amount for child-bearing purposes. Levels for both sexes peak during puberty and drop sharply starting in the early 20s.

HOW CAN I BOOST GH LEVELS? Two major factors that contribute to increased GH levels are ones you can control without drugs: weight training and proper sleep.

The more you exercise, the more GH you release naturally. A recent study observed significant increases in circulating GH and IGF1 after intense resistance exercise in a group of trained men but found no significant differences in untrained men who performed the same workout. GH is also secreted while you sleep, and studies have shown a spike in

GH levels at the onset of deep sleep, so getting the recommended seven to nine hours per night is essential to maintaining GH. Diet is the third major factor in keeping GH levels topped off. It’s necessary to eat a balanced diet. Eating to stay lean is also key; fat gain leads to low levels of GH.

WHAT SUPPLEMENTS CAN I TAKE TO BOOST GH? While a multivitamin may give you some of the nutrients needed to provide a small boost in GH levels, a new study reveals that arginine and glutamine can dramatically raise GH levels, but only if taken in proper ratios. You could try to mix these aminos yourself, but if you want something proven to work, you need a specialty supplement.

W H AT S U P P ?

THE M&F GUIDE TO GH-BOOSTING AGENTS The following list breaks down GH-boosting agents into six categories: vitamins, minerals, amino acids, vital agents, herbs and botanicals and adaptogenic herbs.

Many of the items listed here – such as vitamins A, B5, B12, chromium and zinc – can be found in a daily multivitamin. Amino acids such as arginine, glutamine and taurine are in many of our favourite pre- and post-workout supplements. Others, such as the botanical extract chrysin and the adaptogenic herb panaz ginseng, might not be part of the common products you already take but are sold separately.

As always, before you start to take any kind of supplement, make sure you check with your doctor first.

Vitamins Vitamin A Vitamin B5 Vitamin B12 Folic Acid Inositol Hexanicotinate Minerals Chromium Zinc Magnesium Iodine Amino acids Glutamine Glycine Carnitine

Arginine GABA Taurine Lysine Ornithine alpha ketoglutarate Vital Agents Colostrum Alpha GPC Herbs, botanicals Tribulus terrestris Chrysin Coleus forskohlii Griffonia simplicifolia Milk thistle (silymarin)

Adaptogenic herbs (Herbs with multiple, nonspecific actions that generally promote overall wellness) Panax ginseng Eleuthero root Ashwagandha root Schizandra berry Astragalus root Dong quai Wild yam extract Fo-Ti root extract Lycium berry Red date fruit

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Spazmatic combines high-intensity stimulants with coexisting steady state release stimulants to ensure energy levels peak quickly but last far longer. And if that hasn’t got you excited already, combining mega-doses of performance-enhancing amino acids alongside vital cofactors for ingredient utilisation, Spazmatic truly maximises its benefits by maximising its ingredients.

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T R A I N

M E N T A L

T O U G H N E S S

TOUGHEN UP

Completing your next challenge – be it a gruelling gym routine or an OCR – requires brain training.

FOCUS ON PROCESS

VISUALISE SUCCESS Visualization is the No. 1 tool in performance psychology.

“Science confirms one minute of visualisation is equivalent to seven minutes of physical practise,” says Selk. Visualise yourself performing well for short clips – two to 10 seconds.

Do it before every workout or competition. See the process and the results – ie, don’t just see yourself finishing an obstacle. See yourself approaching it, traversing it and coming out the other side.

CONTROL YOUR BREATHING It’s totally normal for your heart rate to accelerate before or during a race, match or even an intense workout session. “Unfortunately,” Selk says, “it handicaps performance.” To control your heart rate (and avoid the yips), use this technique: breathe in for six seconds, hold for two, breathe out for seven. Do this before the event, periodically throughout the event during breaks, or anytime you’re feeling nervous.

TALK POSITIVELY Expectancy theory states that whatever you focus on expands.

“So you want to learn to talk about yourself in a very positive manner,” Selk says. “Make it a point, even if you’re joking, not to talk negatively about yourself. Instead of saying, ‘I’m not very good at that,’ start saying things like, ‘I’m learning to improve at that.’ ”

MAKE A STATEMENT Develop a mantra that forces you to focus on your strengths and goals. When crafting it, say the statements as if they already occurred, even if they haven’t.

“The more you talk to yourself the right way, the more you believe it,” says Selk. “Once you believe it, the competition better look out.”

SEE IT, BE IT Visualise yourself performing well for short clips of two to 10 seconds.

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MUSCLE & FITNESS / FEBRUARY 2018

JASON SELK is the author of 10-Minute Toughness.

For more, go to enhancedperformanceinc.com

EUGENIO MARONGIU/OFFSET

Whereas normal people evaluate results, highly effective and highly successful people evaluate the steps that caused them. “The mind can only fully focus on one thing at a time,” says sports psychologist Jason Selk. “If you’re focused on the results, you cannot be focused on the steps that caused the results, otherwise known as the process.”

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