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BREAKTHROUGHS IN NUTRITION SCIENCE

MAY 2016

ISS. 339

$9.00 (inc.GST), NZ $11.50 (inc.GST) www.muscle-fitness.com.au


Matt Glaetzer Australian Track Cycling World Champion

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Inside 

MAY 2016 VOLUME 339

FEATURES

IN EVERY ISSUE

46 JOHN CENA The 15-time WWE World Heavyweight champion is still hitting PRs in the gym.

8 FROM THE TOP 10 HOT LIST 12 NEWS 109 SUBSCRIPTIONS

54 ULTIMATE RECOVERY GUIDE Give your body some time out if you want to get optimal results. 60 TEST TO BE YOUR BEST How testing for food allergies could change your life. 64 TUNE UP YOUR TRAINING Revamp your workouts, diet and life for your best results ever. 72 9 WEEK SHRED Sculpt a new physique with leading British trainer Neil Hill. 78 SHORT & SWEAT New research shows how you can get results in 20 minutes or less. 82 POWER BOWLS Combine your favourite ingredients to create quick, healthy one-dish meals. 88 TURKEY TIME Six tasty, wholesome recipes to keep you satisfied this autumn. 96 GAIN WITHOUT PAIN Avoid the common pitfalls of working your shoulders. 102 STRAIGHT UP: TRAPS Put the finishing touches on your shoulder and back training.

SECTIONS 14 EDGE Be inspired by top Aussie athletes; plus discover the magic of the green elixir. 26 TRAIN Work your lats twice as hard; sprint to shred fat; a circuit to challenge you. 38 EAT Artichokes, pork, milk and black beans all get a guernsey; plus fast, high-protein recipes. 106 SUPPS What to look for in a fat-burning supplement; plus our picks of the best supps this month.

ON THE COVER John Cena Photograph by Per Bernal


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FROM THE TOP

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 Chief Sub Editor Alison Turner

ART Art Director Lee McLachlan

Time is on your side ONE OF THE MOST COMMON EXCUSES people offer for not exercising is that they “don’t have the time”. Sure, we’re all busy, but if you want to look after your body you need to make the time to exercise. And this doesn’t mean you have to spend hours every day slogging it out at the gym. Getting – and staying – in shape takes less time than you might think. Check out our story on page 78, which will show you how much you can get out of even a mere 10 to 20 minutes of exercising a day. You’ll be surprised to read what new research has revealed, and you’ll be glad to learn that you can keep in shape even if you only have half a lunch break up your sleeve. Maybe you do always make the time to work out, but you’re starting to feel like your routine is getting a little stale. We’ve got two options for you here - on page 64 we show you how to tune-up your training so you don’t lose form or focus during the winter months. Or, if you’re looking for more of a challenge, try our 9 Week Shred on page 72 – it’s a tough but effective program created by top UK trainer Neil Hill that will get you results in three short months. It’s true that results won’t happen overnight, but if you arm yourself with the right knowledge, you can achieve awesome things in far less time than you might think. You’ve taken a step in the right direction by picking up this mag. Let us help you reach those goals, pronto.

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

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

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 distribution by Network Services. Tel: 1300 131 169. New Zealand distribution by Gordon & Gotch Tel: 02 9625 3000. Copyright © 2016 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.

WEIDER PUBLICATIONS, LLC A SUBSIDIARY OF AMERICAN MEDIA, INC.

Chairman, President & Chief Executive Officer David Pecker Executive Vice President/Chief Marketing Officer Kevin Hyson Executive Vice President, Consumer Marketing David W. Leckey Executive Vice President/Chief Financial Officer, Treasurer Chris Polimeni President/CEO, Distribution Services Inc John D. Swider Executive Vice President/Chief Digital Officer Joseph M. Bilman Executive Vice President, Digital Media Operations/CIO David Thompson General Manager, AMI International & Syndication Laurence A. Bornstein Director, International Licensing Branding Marianna Gapanovich Director, Rights & Permissions Fiona Maynard Syndication Manager Maribel Dato Production Assistant Paul Miller Founding Chairman Joe Weider (1919-2013) Founding IFBB Chairman Ben Weider (1923-2008)

Keep training, Ian Brooks Publisher

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Certification applies to Offset Alpine Printing

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.


DRINK

COFFEE

Harvard scientists have found the bioactive compounds in coffee may help reduce the risk of heart disease, brain problems and diabetes when you drink fewer than five cups a day.

WHAT YOU NEED TO KNOW THIS MONTH

READ

DESKBOUND: STANDING UP TO A SITTING WORLD Still not sold on the idea that a desk job could kill you? This new, in-depth look from Kelly Starrett, the co-founder of mobilitywod.com, could change that. Starrett makes a compelling case with scientific evidence – and presents a practical fix. Availble on Amazon, April 26

GAME OF THRONES

Arguably the best show on TV enters uncharted waters for Season 6: there are no more books to work from, so what happens next is anyone’s guess. Does Jon Snow live? Will the Mountain ride again? Like you, we have a date with Showcase and our lounge on Mondays to find out. Premieres April 25 10

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PLAY

QUANTUM BREAK

After a botched time-travel experiment (nobody had an extra flux capacitor?) hero Jack Joyce must pit his time-manipulation powers against a formidable foe with clairvoyance. A live-action tie-in show adds a unique element to gameplay. On Xbox One and Windows 10 from April 5

PHOTOS 12 /AL AMY (G AME OF THRONES)

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EDGE

HEALTH & FITNESS

BULK FOR SEX

SNOOZE FOR HEALTH ■ For those of you who think you can skip sleep and still make serious gains, think again. A new study published in Sleep found that consistently getting less than six hours of sleep per night can cause fat gain, high cholesterol and high blood sugar. Developing metabolic syndrome, which is what the culmination of those indicators is called, will also up your risk for diabetes, heart disease, and stroke. 12

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FAT IS DEPRESSING

LIFT FOR LIFE ■ Your gym sessions are doing a lot more than just making you look good and feel great – they’re keeping your marbles in check. A study published in the Journal of Alzheimer’s Disease has found that exercise can improve brain volume and decreases your risk of Alzheimer’s by up to 50 percent. The study found that active seniors had the largest volumes of grey matter in regions typically hit hard by Alzheimer’s disease. Just one more reason to stay active now and in the future.

■ M&F has never said not to eat fat, just to keep it to no more than 30 percent of your total caloric intake. Fat is an important part of cell signalling, immune function and energy regulation. A high-fat diet, however, can lead to heart attacks and stroke, and a recent study in the British Journal of Pharmacology found that it may also lead to anxiety and depression. The increased body weight and blood sugar that results from a fatty diet affect metabolism, which leads to changes in the brain.

ROLL WITH IT ■ A Journal of Strength and Conditioning research study showed that hamstring flexibility can be improved equally well with a foam roller compared with common proprioceptive neuromuscular facilitation (PNF) stretching. See more on foam rolling and other recovery methods in our training recovery special on page 54.

“IT IS HEALTH THAT IS THE REAL WEALTH AND NOT PIECES OF GOLD AND SILVER.” ■ Mahatma Gandhi M AY 2 0 1 6

ADRIANNA WILLIAMS/CORBIS; COREY JENKINS/CORBIS; SAM KAPLAN; IMAGE SOURCE/CORBIS

■ Good news for M&F readers: a bigger, bulkier frame translates into a more active sex life, a new study published in Evolutionary Psychology found. The study covered more than 60,000 heterosexual men and women and asked for the height, weight and number of sex partners they’ve had. There was little difference across the height range for number of partners (except for super-short men, sorry), but those with a body mass in the middle – normal and overweight – reported getting the most action. But as we all know, the BMI guidelines don’t necessary relate to the real world, especially for lifters, but the researchers said that men who appear bigger and more powerful reported more sexual experiences.


NUTRITION

EDGE

CRAVING QUESO

IRON MANLY APPETITES ■ Getting enough iron is C L O C K W I S E F R O M T O P L E F T: S A M K A P L A N ; E V E R E T T C O L L E C T I O N I N C . / A L A M Y; B E A U L A R K / C O R B I S ; G E T T Y I M A G E S

crucial for proper growth and development, but new research shows that too much iron can actually suppress leptin, the hormone that regulates appetite. The daily value for iron is 18 milligrams a day for men, so stick to that recommendation to help.

■ It might be time to stop saying “cheese”, a recent report from the University of Michigan, US, found. Researchers ran 500 students through the Yale Food Addiction Scale, which is designed to test whether you are addicted to a certain food, and found that pizza (not surprisingly) topped the list of most addictive. The main reason is the cheese, since it’s a processed and fatty food and most associated with addictive eating behaviours. Cheese also contains casein, which releases opiates called casomorphins during digestion – they can affect our dopamine receptors, leading to addictive behaviors.

■ Jack LaLanne

THE DAILY VALUE

18mg 22% 100% VALUE FOR MEN

FROM A JUICY STEAK

FROM 3 CUPS OF SPINACH

“IF I PUT INFERIOR FOODS IN MY BODY TODAY, I’M GOING TO BE INFERIOR TOMORROW, IT’S THAT SIMPLE.”

SUPER TOMATOES TO THE RESCUE! ■ Tomatoes are an essential part of a healthy diet – they are chock-full of phytonutrients like lycopene and betacarotene and have high levels of vitamins C and K. Scientists from the John Innes Centre in the UK have figured out how to pack even more supernutrients into the red fruits by adding a protein that makes the

tomato go into overtime producing a class of polyphenols (or antioxidants) called phenylpropanoids. These compounds, which are similar to resveratrol, have been shown to help prevent cancer and heart disease. They got the engineered tomatoes to pump out the same amount of polyphenols in 50 bottles of red wine – cheers to that.

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NEWS / INTERVIEWS / SPORTS / GEAR

Redefining fitness

The trainers at EXOS work from the philosophy that the needs of the athlete and the desk jockey aren’t all that different. BY STEVE MAHANAHAN WHAT IS PERFORMANCE? It’s a question that seems fairly straightforward, but answers can vary wildly depending on whom you ask. Ask a powerlifter. Then a marathon runner. Or perhaps an elite computer programmer. You’d get three very different answers, and all three would be right. 14

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It’s thinking like this that influences the team at EXOS. EXOS, a worldwide set of more than 400 training facilities (12 of which are open to the public, the rest are military and corporate facilities), caters to everyone from pro football players looking to shave time off their 40 to

businesspeople hoping to gain an edge and applies the same training and nutrition framework to each. “Performance is different for everyone, but if you look at it from a benefits standpoint, the notion tends to click a little bit easier,” says Joel Totoro, nutrition solution manager at EXOS. MICHAEL DARTER


ELITE

EDGE

THE WORKOUT:

FROM JOE TO PRO Below, EXOS provided a single strength workout built for the general population but designed to address the basic needs of athletes.

Strength circuit 1 Do three rounds of the following circuit. Rest 90 seconds to two minutes after the final exercise. EXERCISE

FORM AND FUNCTION EXOS trainers

With that in mind, EXOS takes the training principles it applies to pro athletes and pares them down for other clients as appropriate. Pros move through a workout that consists of eight distinct phases: soft-tissue work (called pillar prep), a traditional warm-up (think dynamic stretches), plyometrics, sportspecific fitness development, rotary power (medicine ball work), strength and power (weights), energy-systems (conditioning) and regeneration. Nick Winkelman, EXOS’ director of movement and education, says general population clients run through pillar prep, movement prep, rotary power development, strength and power development and regeneration. The three phases they skip (movement skill development, sport-specific fitness and energy systems) more directly correlate to on-field production and won’t necessarily provide added benefit. Reinforcing healthy movement patterns, however, provides a ton of benefits. “When people go to the gym, they’re trying to lose body fat, look better and be healthier,” Winkelman says. “Those are all valuable reasons. But one of the things we’re trying to do with our general population clients is get them to understand that movement from a valueproposition perspective does so much more than that.”

improve physiques by improving performance.

REPS

Alternating DB bench press

8

Single-leg DB RDL*

8

DB front squat to press

8

*Romanian deadlift – hold 1 DB in each hand.

Strength superset Do the following superset twice. Rest one minute between supersets. EXERCISE

Increased performance is generally easy to spot – a few more kilos on your bench, for example. If you’re trying to communicate the benefits of training and eating for performance to a group of financial analysts, the benefits might be less obvious. To illustrate the point, Totoro compares a businessperson crisscrossing the country to the life of a football player. “At the end of the game, the athlete is dehydrated, has an electrolyte imbalance, his joints hurt and if it’s a night game, he’s amped, so sleep is a problem,” Totoro says. “Similarly, at the end of a cross-country flight, you have a businessperson sitting in a pressurised cabin, they’ve got major electrolyte deficiencies, joint pains and their internal clock is thrown off by time zones. They’re for different reasons, but the issues are the same – and their careers depend on their performance after they land.”

REPS

Standing cable lift*

8

Split-stance DB curl to press

8

*Perform as a reverse woodchopper, going diagonally upwards across your body.

Strength circuit 2 Do two rounds of the following circuit. Rest 90 seconds to two minutes after the final exercise. EXERCISE

REPS

Lateral hip bridge*

10

DB lateral slide squat**

8

Single-leg one-arm DB row***

8

Swiss plate crunch (behind head)

15

*Set up in a plank position, then roll onto your forearm and stack your feet, keeping your hips slightly off the floor. Extend your hips towards the ceiling from this position. That’s one rep. **Hold a pair of dumbbells at shoulders. As you squat low, slide one foot out to the side. Repeat for eight reps per side. ***Perform a dumbbell row from a standing position, with one leg out behind you. Repeat for eight reps per side.

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EDGE

ASK M&F “How much capsaicin would I need to eat for it to make a noticeable impact on my metabolism?” — MALIK Z

WORTH YOUR WHILE

Extending knowledge

Isolation moves llike leg extensions have their place in h any “functional” program.

The squat variation you should omit from your repertoire, and how to best use your capsaicin supp.

“I want to know if I’m wasting my time in the gym. What exercises should I delete from my routine?” – TREVOR M

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A:

“I CAN FIND value

in almost every exercise,” says Dr Bret Contreras, author, personal trainer and inventor of the Hip Thruster device. “Many exercises that are chastised for not being ‘functional’ can be quite valuable. Take the leg extension. It builds the rectus femoris much better than squats, leg presses or lunges. And it can be done for high reps to induce metabolic stress, which is good for M AY 2 0 1 6

hypertrophy. It doesn’t place loading on the spine or induce much fatigue, so it can be tacked on to the end of a workout for some extra volume for those seeking quad gains. And it’s extremely useful for training around injuries. “That said, one exercise I’d like to see vanish is loaded squats on unstable surfaces. Unstable training has some merit for ankle injury prevention and increasing proprioception, but additional loading is not only unnecessary, it’s also quite dangerous.”

“Capsaicin, the spicy compound found in peppers, may play a role in the breakdown of stored fat, or lipolysis,” says nutritionist Debi Zvi. “One study found that capsaicin stimulates brown fat activity. As opposed to energy-storing white fat, brown fat is thermogenic, encouraging lipolysis by burning stored fat. “The jury is still out on how much capsaicin you should consume to reap its fatburning benefits. Evidence suggests that consuming capsaicin via tsp to tsp cayenne pepper per day increases calories burned by anywhere from 10 calories to 4-5% of total daily calories. “Capsaicin supplements are commonly sold as 450mg cayenne pepper capsules. They are not time-released, so any symptoms you experience with spicy foods you can expect to feel when consuming the supplement. I recommend just adding as much heat to your food as you can enjoy and hitting the gym to rev up your metabolism.”

SAM ROBLES


INSPIRATION

EDGE

“My drive to build the best possible physique will always remain strong.”

Comeback kid Beating cancer at 15, ZACH ZEILER found purpose in the gym. BY ANDREW GUTMAN IT STARTED OUT AS A typical day for Zach Zeiler. He and his girlfriend, Tara Hurley, were hanging out, as normal 15-year-old kids do, but a gumball-size lump on the right side of his neck aroused suspicion. “I was referred to an ear, nose and throat specialist, and I was then supposed to get a biopsy,” Zeiler, now 21, says. “I was diagnosed with cancer on February 26, 2010.”

Four months of chemotherapy wreaked havoc on Zeiler’s mind and physique, taking him from a “semi-muscular” 70 kilograms to a gaunt 48 kilograms. Even walking posed a challenge. Zeiler knew he needed a way to cope. That’s when he turned to the gym, but the chemo port in his chest limited him to body-weight squats, push-ups and dips in his garage.

“ I’VE SHIFTED TOWARDS HELPING PEOPLE AND LEAVING AN IMPACT.” CODY HARTON

“I would just try to get better each week,” he recalls. A year passed, and Zeiler finally was able to get into a real gym where he soon discovered the sport of bodybuilding. Fast-forward five more years and Zeiler has built himself up to a shredded 82 kilos. He trains every day, hitting each muscle group twice a week. Facing his own mortality at such a young age has matured Zeiler beyond his years. “We can’t be afraid to pursue the things we truly love in life, because it could all be over tomorrow,” he says. “I’m trying to pursue everything I love doing and make a living out of it.” M AY 2 0 1 6

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EDGE

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PROFILE

EDGE

The flying game Top Aussie track cyclist and Swisse Olympic ambassador Matthew Glaetzer has his sights set on gold AT PEAK SPEEDS he reaches almost 80km/h, and he recently claimed his third national title in a row. Now Matthew Glaetzer is preparing for his second Olympic Games. “I really want to be riding for medals, I don’t mind who I have to beat to get there,” says the 23-year-old sprinter. “There are so many world class sprinters these days – Germany, New Zealand, Netherlands and France all have strong teams at the moment – so each race is equally important and challenging.” Glaetzer has a distinctive racing style, at times leaning so far forward over the handlebars his chin almost seems to brush the front tyre. “I actually have hyper-mobile vertebrae in my lower back which enables me to become more aerodynamic than I should

normally,” he says. This, along with explosive leg strength, is seeing this Adelaide-born cyclist being touted as one of the world’s fastest. “Your legs need to be as strong as possible, while being explosive at the same time,” Glaetzer explains. “There is no point being super strong if you can’t apply that strength quickly.” Training is always changing for Glaetzer, but he normally spends approximately four hours on the road, six hours in the gym and six hours on the track per week. “I eat as much as I can, I certainly don’t go hungry!” he says. “High protein and high carb meals to fuel me up for my training.” On the night before a race, Glaetzer will generally eat a large pasta-based meal with a medium

portion of protein and vegetables. In the hours leading up to a race he’ll eat a carb-based meal like a plate of pasta with a small amount of protein. And after? “If I have more events to come it would be a balanced meal of carb and protein with some yoghurt,” he says. “But if it was my last race, I would definitely add in a hearty serve of ice cream!” Glaetzer also supplements with Pure Warrior protein after each training session and Swisse vitamins throughout the week. After putting in an impressive performance at this year’s world track cycling championships in London, Glaetzer’s energy and focus will now be on Rio and Olympic glory this August. With his speed and determination, he may well bring home the gold. Australia will be right behind him.

NAME

MATT GLAETZER BORN

Adelaide, SA IMAGE COURTESY OF SWISSE

AGE

23 HEIGHT

1.9m WEIGHT

86kg

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EDGE

BETTER BODY

The green elixir Is it the fountain of youth? BY INGRID SEABURN OVER THE LAST 10 YEARS the world has gone mad for juicing. Juice bars are still very popular, as are cold pressed juices and juice “cleansing”. Then there are home juicers that can be expensive and hard to clean. Now there’s a new kid on the block – the elixir. The green elixir to be exact. What is it? What will it do for you? The green elixir is a concoction of powdered fruits and vegetables, enzymes, occasionally some Chinese herbs, and a touch of natural sweeteners like Stevia to sweeten the taste for drinkability. There are many on the market, ranging in price depending on the company, any endorsements and the quality and density of the ingredients. They’re designed to boost your health, give you more energy – not only for your workout but for daily life – and they

provide you with a source of vital vitamins and minerals to keep you feeling young and energetic. The difference from regular old juice? It’s the synergistic effect of important phytonutrients combined with digestive enyzmes and herbs to create alkalinity in the body. We live in a world that can get toxic. We drink too much alcohol, eat processed foods and meals that are not always well-balanced. The combination of poor lifestyle and food choices can sometimes lead to our bodies being in what’s called an acidic state. What you want to achieve is a more alkaline environment within your body, where you’re less at risk of disease, bad health and rapid ageing. The theory goes that an alkaline pH level lessens inflammation and toxicity in your body – things you need to avoid if you want to stay healthy. The phytonutrients (plant-based

INGRID SEABURN is a celebrity health and beauty expert formerly based in LA. She’s also a media contributor and ambassador for Renu28 (aseaglobal.com.au). Follow her on Instagram @ IngridSeaburn and on Facebook @ IngridSeaburnSkincareExclusive

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nutrients) in green elixirs, along with a variety of enzymes and herbs, are a great way to achieve alkalinity and to promote energy and wellbeing. Inner health equals outer vitality, and green elixirs are a great way of ensuring you get your daily dose of goodness. Of course, green elixirs are not designed to replace a balanced diet or fix a weekend of boozy clubbing or gorging on fast food. The bottom line is they’re a great supplement to ensure those vital phytonutrients are delivered, adding extra energy to your daily workout and life. Always check with your doctor if you have any underlying medical conditions or allergies to specific herbs or ingredients, and make sure you can tolerate the base protein ingredient, whether it be soy or whey, as that can have adverse effects on your nutrient absorption. And shop around to find one that suits your budget – some are expensive, while other brands can be just as good but won’t break the bank. My favourites: Natures Way Super Greens Boost (chemistwarehouse.com.au) and Welleco Super Elixir (welleco.com.au).


one s t e p to

better skin It’s not like guys don’t care about their skin. But if it’s not quick and easy, forget it, right?

If your skincare entails letting the shampoo suds run over your face and calling it good, you’ll be glad to know that applying a little RENU 28 after your shower is just about as easy, and what you get in return for those few extra seconds— vibrant, younger-looking skin—makes it worth the “effort.”

RENU 28 contains redox signaling molecules and has been clinically proven to reduce the appearance of wrinkles, improve skin texture, and increase elasticity and moisture. Shampoo suds can’t do that.

Go to aseaglobal.com.au to find out what redox signalling technology can do for your skin.


EDGE

THE MUSCLE DOC

ABOUT THE DOCTOR

Dr Victor Prisk, is a boardcertified orthopaedic surgeon, former gymnast and GNC medical advisory-board member.

Avoid the tilt Anterior pelvic tilt can screw up your posture and cause severe hip and back pain. Here’s how to correct it. BY DR VICTOR PRISK PELVIC TILT IS THE technical term for the alignment of your pelvis when viewed from the side. If the pelvis is bent too far forward and shifts out of the neutral position, it’s referred to as anterior pelvic tilt (APT). APT occurs when the belly is pushed forward and the buttocks are pushed backwards, causing more curvature of the lumbar vertebrae and placing excessive stress on spinal joints and discs. Additionally, the hip rotates forward to create excessive joint reaction forces. Along with poor posture, the condition can result in back, hip and neck pain. If left uncorrected, APT an lead to other injuries, such as a herniated disc. Since APT is often the result of weak glutes and abs and tight hip flexors, add these moves to your routine to bring those areas up as you improve posture and performance.

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FIX YOUR HIPS LUNGE STRETCH

Lunge forward with your pelvis square to the front. Hold for a 30 count.

QUAD STRETCH

Stand on your right leg and grab your left foot with your right hand from behind. Pull the foot towards your glutes until you feel a stretch in the quadriceps. Keep both knees close and squeeze your glutes. Hold for 30 seconds, then switch.

PLANK

Hold a forearm plank for one minute. To add difficulty, lift one leg for 30 seconds, then switch.

ROPE PULLTHROUGH

With your back to a cable station, grasp a rope attached to a low cable so the cable runs through your legs. Step forward to create tension; sit back and keep your abs tight and chest up as you thrust upwards to the standing position. Squeeze your glutes at the top.

D Y L A N C O U LT E R


GYM BAG

EDGE

Get the gear Stuff to help you train harder and look smarter.

PHILIPS ACTIONFIT HEADPHONES

Constructed with waterproof materials coupled with an anti-bacterial agent that helps kill germs, these adjustable and comfortable headphones are designed for the fitness enthusiast. philips.com.au

STING POWER PRO LIFTING HOOK

The Sting Power Pro Lifting Straps are a heavy duty strap that have been designed to support the wrist, enhance grip and reduce fatigue when you’re working long or short sessions. rebelsport.com.au

RYDERWEAR RAPTORS

Designed specifically for the weights room, where good grip and a solid foundation is important. Protects the foot and ankle area without excess padding or lift, so you can get the full range of motion you need. ryderwear.com.au

RENU 28

If your skincare entails letting the shampoo suds run over your face, you’ll be glad to know that applying RENU 28 after your shower is just as easy, and what you get in return makes it worth the effort. Clinically proven to reduce wrinkles. aseaglobal.com M AY 2 0 1 6

ALPINA SMARTWATCH

The Alpina Smartwatch is the perfect union between the art of fine Swiss watchmaking and Silicon Valley technology. This fine timepiece can track your activity and sleep data as well as coach you. Stainless steel, and 100m water resistant, alpina-watches.com

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EDGE

HER FIT

Banking on it We get on our bike and catch up with Aussie triathlete Sarah Lester. You’re only relatively new to the world of pro triathlons. Prior to this you were an investment banker? I loved working for an investment bank and I will go back. But the hours required to perform at the level I wanted to in my role didn’t permit me to train much more than a few runs a week and one or two swims. My bike training was riding to work maybe once a week. I found myself in a position where triathlon was offering me something I’d only ever dreamed of as a junior runner – to represent Australia at the elite level – and I couldn’t let that opportunity pass by.

What are the most challenging things about competing? Firstly, outsiders judging you and your performances. It’s amazing how quickly a good performance can be forgotten and replaced by your latest setback. And even when you do well, sometimes people find the most creative ways of belittling your performance. Secondly, keeping your own expectations in check. At this level, you invest so much in your performances that when things don’t go to plan, it can 24

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What are the rewards? The people you meet, the places you see. It is such a unique opportunity to be a professional athlete in an international sport. The other hugely rewarding aspect is the opportunity to unearth your true potential. When this becomes your “job”, it presents an opportunity to dig in and see what you can do. What does training involve? Triathlon is three sports and the training changes constantly. It changes every day and then, on a broader level, it varies across the year depending on the goals for each respective period. One thing remains though, and that is that we train almost every day, and usually around three sessions each day. In an average week, I’ll swim on five days, ride on four to five days, and run on four to five days. Throughout the year, we have “base phases” where it’s literally a case of banking the kilometres, building a base of fitness and strength. And then, as we edge closer to race blocks, intensity starts to creep in and before you know it, you’re doing sets such as 80x25m sprint sets in the pool and 6x1km track running sets at race pace.

How do you push on when your mind wants to give up? I think the key here is knowing when you actually should stop, and when you’re just being lazy. You have to be absolutely honest with yourself. If it’s the latter, I break the rest of the session or race down into really small segments. Sometimes it can be a case of “just run five more minutes and then you can stop”. And once that five minutes is done, do another five minutes. In a race, I never think of each leg until I get to it. I know I’ve done that well when I get off the bike and say, “Oh, I have to run now?!” Any big comps coming up? I’ll continue on the ITU Elite Circuit, but I’m also venturing into the world of 70.3 Professional racing. It’s an intimidating journey I’m about to embark upon, but I couldn’t be more excited for the challenge. I’ll definitely be taking my own advice and trying to remember that “I chose this” and that “I love it” when I’m running those final kays of the half marathon.

Crossing the finishing line in Marseille.

FINISHERPIX

Your best achievements? My two international elite podiums – winning the ITU African Cup in Mauritius in 2014 and then being 3rd Professional Female (and 3rd female overall) at the 5150 Triathlon in France in 2015 (securing the fastest run split in both events). And then, to be selected to represent Australia at World Cup level was a huge moment.

be hugely disappointing. At this high level, everyone is talented, everyone is working brutally hard. You have to be 100 percent “on” come race day or it will show. Given how hard we triathletes train, it’s a really fine line between being “great” on race day and still carrying huge fatigue from training.


EDGE

NAME

SARAH LESTER AGE

30 LIVES

Melbourne, Vic, and VitoriaGasteiz, Spain HEIGHT

177cm WEIGHT

59kg INSTAGRAM

@sarelester TWITTER

s relester

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BUILD MUSCLE, BURN FAT, PERFORM BETTER

Twice the workout The arched-back pull-up trains your lats in two directions. ONCE THEY’VE conquered

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top and your torso is almost parallel to the floor. The move combines the motions of a pullup as well as a row, so you activate your back muscles in two different planes. Because your hips have to rise as you’re pulling, your core will work hard, too. In a matter of moments, you made the pull-up graduate from one of the most basic exercises in your routine to one of the most challenging. No need to thank us.

PAV EL Y T H JA LL

the basic pull-up, most men think only to add weight to it to progress further. But by simply arching your back, you can open up a whole other world of muscle development without any extra weight or fancy equipment. Fix a V-grip handle on a pull-up bar and hang from it. Arch your back completely and pull yourself up so that your chest meets your hands at the


GET MORE training tips and diet advice by following Sean on Twitter: @seanhyson

ABS AND CORE

A stronger squat Zercher squats can alleviate lower-back pressure and fire up your abs, which makes it a favourite of old-time strongmen. BY SEAN HYSON

TRAIN

HOW TO DO IT

ZERCHER SQUAT SET A BAR on a rack level with your lower chest. To make the bar thicker, attach Fat Gripz, wrap a towel around it or use an axle bar. HOOK YOUR ARMS under the bar so it rests in the bends of your elbows. Cup one hand over the other. Squat as if you’re doing a front squat.

PLAYING IT SAFE

QUICK TIPS

Thicken the bar with Fat Gripz (fatgripz.com.au) or a similar grip tool for comfort. The narrowness of a standard barbell will feel like a blade cutting into your arms.

PER BERNAL

The Zercher squat avoids placing shearing forces on the lower back like the back squat, so it’s safer. You won’t like how it feels on your biceps at first, but it will strengthen the bis and build tremendous core strength.

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TRAIN

STRENGTH

POWER PLAYER

Five female members of Sparkes’ powerlifting team have deadlifted 180 kilos or more in competition.

Need for speed To develop world-championship strength and power you need to train to be faster and more explosive than your competition. Powerlifter TIM SPARKES explains how. BY JEFF TOMKO STRENGTH HURTS, BUT ON the base paths, in the ring or cage, and even on the platform – speed kills. In powerlifting, the focus on speed can be a forgotten element in developing C4-like explosiveness. But that’s never the case at Die Hard Gym, an iron-pulling mecca in Arizona, US. Speed drills – using resistance-band deadlifts – are an essential ingredient behind gym owner and 12-time world deadlifting champion Tim Sparkes’ mark of 11 competition deadlifts of more than 700 pounds (317.5kg). Adding speed training has also helped the success 28

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of his powerlifting team. “I feel speed has been a problem with some lifters,” says Sparkes, who has a personal record of 718 pounds (325.5kg). “A lot of lifters are not quick enough off the floor and don’t have a quick enough burst.” Resistance-band deadlifts – two bands looped inside the barbell collars – are rotated every second week during Team Die Hard’s contest prep. “With [use of] the bands comes better technique, more explosion and an overall better lift,” he explains. Using lighter weight (Sparkes suggests about 65 percent of your

one-rep max) allows the lifter to concentrate on exploding the bar off the floor while forcing him or her to overcome the additional weight of resistance from the bands. According to Sparkes, this is the foundation for improving speed. “The idea is to move through your exercise as fast and as explosively as you can,” he says. Sparkes, 48, stresses the importance of keeping the bar moving at the same rate of speed throughout each resistance rep. Any type of slowdown, from the pull, midrange or at lockout, may indicate a weakness. “[Resistance-band deads] are great for detecting a lifter’s deficiencies,” he notes. For example: “If you’re getting caught at that midpoint stretch in the band, we know your hips aren’t moving fast enough.” MR. DESOTO ARTOGRAPHY


FIND IT WITHIN

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TRAIN

FAT LOSS FAQ

Sprint to shred Slow and easy won’t get you lean – at least not very quickly. Time to pick up the intensity. BY OBI OBADIKE

Will sprinting get me more shredded than standard cardio? – GERRY S

A:

OBI’S KILLER SPRINT

WORKOUT

his will take you no more than 30 mi utes to complete. Do it three days a week w with at least one day of rest between each seession. SPRINT LADDER

DER NO. 2

300 m etres

100 metres

200 metres

200 metres

100 metres

300 metres

60 metres

Rest when walking back to the starting line.

is over. Research has shown that high-intensity you ever seen interval training produces a world-class much higher EPOC than sprinter who wasn’t steady-state cardio totally ripped? because of the intensity Sprinting is one of the of the workout, even when best cardiovascular duration is significantly workouts you can do shorter. In other efficiency-wise when words, the higher it comes to fat the intensity, loss. It’s one the higher the of the few SPEED UP EPOC effect. forms of You can jog for an In addition conditioning hour, or you can to maximising that will sprint and burn way fat burning, burn a more fat in way sprinting also significant less time. builds and amount of fat preserves lean within a short muscle by amount of time. increasing growth Instead of doing slow hormone levels and steady-state cardio for specifically targeting the one hour, you can sprint fast-twitch fibres. Plus, for 30 minutes and burn sprinting improves the same amount of athleticism and even calories or more. saves time from a One of the biggest workout perspective. benefits of sprinting is If you’re still not the resulting high EPOC convinced, try out the (excess post-exercise sprint workout in the box oxygen consumption), aka, at left for a month or two the “afterburn” effect, and see if you’re leaner meaning the ability to burn than you were before. calories after the workout

N O EL DAG A N TA

60 metres

WHEN HAVE


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© Copyright 2016 Ultimate Nutrition. All trademarks are owned by their respective trademark owner’s. All Rights Reserved. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.


TRAIN

TRAINING TALK

Perfect 10 John Lane has his sights set on becoming Britain’s leading multi-event star. BY BEN KENYON TO COMPLETE 10 events in two days – the 100m, long jump, shot put, high jump, 400m, 110m hurdles, discus, pole vault, javelin and 1500m – decathlete John Lane must train to develop speed, power and endurance. The last few years have proven to be big for Lane; he became the new record holder in the British indoor heptathlon, and nearly earned a medal at the 2014 Commonwealth Games in Glasgow. Born in California and raised in Australia, Lane now lives in Sheffield in the UK and trains at the Institute of Sport in Sheffield with British Olympic heptathlon champion Jessica Ennis-Hill. M&F: What drew you to the decathlon? JL: I grew up in Australia and played rugby union… until I was 16 or 17 years old and had backto-back shoulder surgeries. My coach at the time asked if I wanted to try decathlon, [so] I went down and tried all of the events, and the rest is history. Then I moved to the UK to work with Toni Minichiello in Sheffield for a two-month trial, and I never looked back.

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Walk us through a typical day of training. The day starts with technical work on the track in the morning, and then lifting in the afternoon. I usually do four sets of five reps at 80 percent [of my one-rep max]. We normally do two or three major Olympic lifts per session then we add other exercises around them. We are in the gym for 90 minutes and get through eight or nine exercises, so it’s quite intense.

What’s it like training with Jessica Ennis-Hill? Training at the Institute of Sport with Jessica has shown me what needs to be done to get to where I want to go. I’m lucky to train with an Olympic champion… and to be coached by the same person as her. How do you fuel up properly for decathlon training? In full training I eat between 3000 and 4000 calories [per day]. I train a lot and burn a lot of calories, so I have to eat a lot to put back what I expel. Fast food is a no-go; every now and then I’ll take supplements. But my diet mostly consists of fresh meat, fruit and vegetables. NAME

JOHN LANE AGE

25 BORN

California, US LIVES

How is your training program structured? My coach sets my strength and conditioning; we do three sessions a week in winter and that might drop to twice a week in the summer when I’m competing. Where have noticed the most improvement? My speed. I am quick for a decathlete – not Usain Bolt quick, but 10.5 seconds for 100m is considered good.

Sheffield, UK HEIGHT

185cm WEIGHT

85kg CAREER HIGHLIGHT

Breaking a 19-year-old UK indoor heptathlon record AMBITION

To compete at the Rio Olympics in 2016, and to win the 2018 Commonwealth Games in Australia TRAINING ADVICE

Which events do you consider your strongest? I like the 100m and pole vault. The 100m because it’s over in 10 seconds… and the pole vault is

Listen to your body; there’s no harm in taking a day off. TWITTER HANDLE

@85_lane

TRACKPITT

What elements are crucial for decathlon training? Nine of the 10 events are based on speed and power; the 1500m is more about endurance. So you’re going to find it tough if you’re not very quick or powerful. It takes a wide range of skills to be a decathlete – you need to throw,

jump, sprint and run a mile at the end. [So] you have to be strong enough and heavy enough to throw a shot put or a discus, but you also have to be light enough and quick enough to get off of the floor on high jump and long jump.

hit or miss. If you get it right it’s amazing, but if you get it wrong it can be dangerous.


TRAIN

We train a lot and burn a lot of calories,so we have to eat a lot.�

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TRAIN

INSTANT MUSCLE

A minor dip

Building up the pec minor enhances the overall width and thickness of the chest.

Keep your elbows locked on dips to target your pec minor and expand your chest. BY SEAN HYSON WE’VE HEARD IT BEFORE. You’ve done “all” the chest exercises known to man, but your pec growth has plateaued. That’s because conventional chest training focuses only on the pectoralis major, not the pec minor – the smaller but no less important chest muscle that lies beneath the pec major. Work it with pec-minor dips and see how much it helps.

HOW TO DO IT

PEC MINOR DIP

S H O T O N L O C AT I O N AT G L O B A L F I T N E S S , G A R D E N A , C A

Suspend yourself over parallel bars with hands just outside shoulder width. Keeping your elbows straight, allow your torso to sink towards the floor so you feel a stretch. Squeeze your pecs and spread your shoulder blades, raising your body.

QUICK TIP Prepare to be sore. Because most guys rarely if ever work the pec minor directly, training it in isolation can shock the muscle greatly. Do sets of 10–20 reps, adding weight if needed. 34

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PER BERNAL


OPINION

TRAIN

The right advice M&F expert columnist TONY ATTRIDGE on the dangers of an unregulated fitness industry. Wow, what a weekend at the Arnold Classic in Melbourne! If you missed it, you need to mark it in your calendar for next year. The number of competitors across a range of sports was significant and their quality impressive. It was interesting (and scary) to investigate the number of supplement stands promoting everything from alkaline water to protein chips. However, one of my biggest concerns from the event was the number of people with limited or no qualifications providing dietary advice. I heard one of these “experts” telling someone that “Pathology is inefficient at detecting what is really in your blood. You’re better off not bothering getting tested and just focusing on eating clean and training hard. You can fix everything on the right supplements”. Seriously - this is downright ignorance at its finest! The fact that the fitness industry remains unregulated, and that how nutritional advice is provided to the general public goes unchecked is a disaster. Meal plans of 800 calories a day are being handed out with little or no understanding of the ramifications, and pre-workout drinks are being given to minors. These issues should be of major concern for an already fractured industry. Regulation and appropriate courses need to be in place to ensure professionals can get the right training. Courses such as the Certificate IV in Weight Management, which ensure the qualified professional is not only legally entitled to provide meal plans but is also insured to do so, is a step in the right direction. As an industry we need to be seen to be providing some regulation for this growing supplement business before it gets out of control and people’s health is seriously compromised. Feel free to drop me a message on Facebook if you have a question or comment, or follow me on Periscope @tonyattridge for more information.

Tony Attridge is a level 3 strength and conditioning coach, sport psychologist, sports nutritionist and exercise scientist. He is also the owner and CEO of the College of Health and Fitness. See more at tonyattridge.com and thecollegeofhealthandfitness.qld.edu.au

Got the brawn? Let us help develop the brain! Health and Fitness is a lifestyle choice. Regardless of your goals, whether it be to compete, for enjoyment or to extend your abilities, the more knowledge you have about training the better your results will be. I have been in the industry, both working and studying since 1988. I have been educating professionals and the general public in health and fitness for over 24 years. If you really want to improve your mind or 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. Do you want to be the best you can be? Mention Muscle & Fitness magazine and get 20% off our advertised prices!

Evergreen Centre, Level 1, 12 Discovery Drive, North Lakes, QLD 4509 P: 07 3385 0195 E: manager@thecollegeofhealthandfitness.qld.edu.au

www.thecollegeofhealthandfitness.qld.edu.au


TRAIN

BODY WEIGHT

Bar none

Toes to bar is the star of this high-intensity circuit that will burn fat and tighten your core. WHAT IT IS

WHY IT WORKS

An intense, full-body circuit written by US-based celebrity trainer Andy McDermott. You’ll start with pull-ups to failure, then move into burpees to tax your whole body. Toes to bar is next followed by a full minute of uninterrupted running. This circuit is done continuously for 10 to 15 minutes. 36

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This circuit will cover all your bases, as it starts with an upperbody pulling exercise, then taxes your energy system and core in addition to jacking up your heart rate. It’s the perfect combination to build strength, burn fat and improve conditioning, but be warned: “It’s a real test of totalbody fitness,” says McDermott.

ANDY McDERMOTT is a personal trainer in the US. Visit his website: mcdermottfamilyfitness.com

QUICK TIP

Place hands slightly wider than shoulder width – when you kick your feet up, you don’t want to hit your hands.

THE WORKOUT EXERCISE

DURATION

Pull-up

To failure

Burpee

15

Toes to bar

10

Run on treadmill

1 minute

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T

EF

Add artichokes to your diet for health benefits like pain relief and improved cholesterol. BY MARK BARROSO PEAK ARTICHOKE SEASON

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A 2004 Journal of Alternative and Complementary Medicine study had 208 adults with IBS take 320 or 640 milligrams of artichoke extract daily for two months and the subjects saw decreases in symptoms such as abdominal pain and constipation. A 2013 review in Cochrane Database of Systematic Reviews found ALE lowers cholesterol.

So how do you prepare an artichoke? Your best options are grilling or steaming. “Use kitchen scissors to cut off the stem and trim the tips of the leaves,” says Vikki Krinsky, celebrity private chef. “Use your fingers to slightly open leaves away from the body.” Then place the artichoke in a pot in 2.5cm or so of water, cover and steam on medium heat for 25 to 40 minutes until leaves are tender and come off easily. Enjoy the leaves’ flesh, spoon the fuzzy choke from the heart (found at the base) and eat the heart as is or dip in garlic-infused olive oil.

MICHAEL LOFFLER/STOCKFOOD

is in winter and spring, but for something this nutritious, anytime is best. A medium artichoke contains 10 grams of fibre, which aids digestion by stimulating bile production. Artichoke leaf extract (ALE) can help alleviate irritable bowel syndrome (IBS) and improve cholesterol levels. MUSCLE & FITNESS

Artichokes have a huge antioxidant payload and have been shown to benefit the brain, liver and bones.

H

Clean giants

38

TOTAL PACKAGE


LEAN & MEAN

EAT

Stick a pork in it As you look to lean out, don’t be so pigheaded about pork. BY ANDREW GUTMAN GIVEN THAT PORK is derived from pigs – and therefore associated with fatty, artery-clogging (and delicious) slabs of meat such as ham, sausage and bacon – we understand why carnivorous lifters might think eliminating pork products from their meal plans is essential as they begin their transitions from bulking to shredding. But according to a 2006 study by the United States Department of Agriculture, not all cuts of pork will turn you into a porker. The USDA’s research found that 85 grams of pork tenderloin contained 2.98 grams of fat, slightly less than the 3.03 grams of fat per 85 grams of chicken. In other words, along with other lean meats and fish, feel free to add pork tenderloin into the mix. (Sorry, Babe.)

CONDE NAST COLLECTION/STOCKFOOD

OINK OINK Pork is a fantastic source of protein, zinc potassium and B vitamins.

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EAT

DIET 000

Milk It

It’s protein powder’s best friend, but what if you can’t stomach milk? BY ADAM BIBLE

IF YOU HAVE symptoms like abdominal cramps, bloating diarrhoea or nausea after drinking cow’s milk or other dairy products, you’re probably lactose intolerant to some degree. Fortunately, plant-based milks like almond, hemp and rice milk are good options for people with lactose intolerance or a dairy allergy, says dietitian Alissa Rumsey. Some brands are fortified with calcium and vitamin D to help match the nutrients in cow’s milk. Coconut milk is higher in calories, but most of these calories come from fat, not protein, so be mindful of that if you start to add unwanted body fat. Another alternative is soy milk, which provides 8 grams of

protein per cup. Some bodybuilders believe soy can increase oestrogen and tamp down testosterone levels, though a 2010 meta-review published in the journal Fertility and Sterility found no impact on testosterone from soy. You can also try lactose-free milk, which has added lactase – an enzyme that breaks down lactose, the natural sugar found in dairy that can cause gastrointestinal distress. Lactose-free milk still has good amounts of protein and calories, comes in low fat and high calcium selections, and even tastes a little sweeter than regular milk. Mix your protein powder with these alternative milks to help you reap the benefits of your gym efforts.

MILK MATTERS

40

COCONUT MILK High in saturated fat with 27g per half cup serve. Contains vitamins C, E and B, plus lauric acid, an antifungal and antiviral mediumchain fatty acid.

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HEMP MILK Nutty, creamy and good for those with nut or soy allergies. Hemp milk has 10 essential amino acids and has good levels of omega-3 and omega-6 fatty acids.

OAT MILK Contains more fibre than other milk substitutes. It packs lots of phytonutrients, has a sweet, grassy taste and is free of saturated fats and cholesterol.

RICE MILK We suggest leaving rice milk on the shelf, as it doesn’t naturally have much nutritional benefit unless it’s been fortified.

SOY MILK High in isoflavones, protein, vitamins and minerals. Avoid brands with carrageenan, which can cause stomach problems and inflammation.

BIWA /CORBIS

ALMOND MILK Low in protein and calories but has heart-healthy monounsaturated fat. Usually enriched with calcium and vitamins A and D.


EAT

1 FOOD, 5 WAYS

Black beans Give your diet a healthy boost of protein and fibre with these five delicious eats. BY GAVAN MURPHY

COOK A

BAKE A

In a pot drizzled with olive oil, cook 1 chopped onion over medium heat for 3 minutes. Add 2 garlic cloves and ½ chopped jalapeño. Cook 3 minutes. Transfer mixture to a blender and blend with 1 tsp cumin and 1 can black beans. Add to pot. Blend a second can of beans with 430ml chicken stock. Add to pot. Stir in third can of beans and 425g canned crushed tomatoes. Boil, then simmer 10-15 minutes.

Blitz 225g black beans, ½ cup of cooked beetroot, ½ cup cocoa powder, 4 eggs and 3 tbsp wheat flour in a food processor until smooth. Add ¾ cup maple syrup or honey, 1 tbsp unsalted organic butter and dashes of vanilla and almond extracts. Blitz again until smooth. Pour batter into a baking dish and bake 20 minutes at 175°C, turning it around after 10 minutes.

SOUP

MAKE A

TACO

In a saucepan, cook a diced onion in 1 tbsp of olive oil over medium heat until tender. Stir in 425g canned black beans and ½ tsp each of chilli powder and cumin. Reduce heat and simmer 5-10 minutes. Serve with lettuce, tomato, avocado and salsa in a wholemeal tortilla.

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GRILL A PUREE A

HUMMUS

Place 1 can black beans (drained), ½ cup chopped coriander, 2 tsp lime juice, 1 tsp cumin, ½ jalapeño and dashes of salt and pepper into a food processor. Purée, gradually adding 2 tbsp water and 2 tbsp olive oil until smooth.

BURGER

Mash 425g canned black beans in a bowl. Add 1 egg, 1 cup wholemeal breadcrumbs, ½ cooked brown onion (diced), 1 tsp each of chives and dried lemon pepper and dashes of salt and garlic powder. Mix well and form patties. Sear each burger for 3-4 minutes per side.

T R AV I S R AT H B O N E

FOOD STYLING BY ROSCOE BETSILL

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BROWNIE


ON THE WEB

Visit chefirvine.com for recipes, fitness tips and more.

CHEF ROBERT IRVINE

EAT

GRILLED LAMB CHOPS YIELDS 4 SERVINGS

1 rack of lamb, Frenched, cut into 2-bone chops 1 shallot, minced Juice of 1 lime 1 Thai chilli, minced 1 tbsp brown sugar 2 tbsp fresh mint, chopped 1 tbsp Dijon mustard 1 tbsp canola oil Salt Ground black pepper

QUICK TIP

Grill leeks with the chops; first cut them lengthwise and rub with olive oil, salt and pepper.

FOOD STYLING BY BRETT KURZWEIL

1. In a small bowl, combine all ingredients except salt and pepper. Cover the lamb chops with marinade for 30 minutes. Remove. Season with salt and pepper. 2. Place on a hot grill until internal temp is 52°C. 3. (OPTIONAL) Make romesco sauce by blending 1 slice toast, 2 tbsp each of grilled tomatoes and red capsicum, 1 tbsp sautéed onion, 1 clove garlic, 60ml olive oil, 1 tsp smoked sweet paprika, salt and pepper, 1 tbsp red wine vinegar and 60g roasted almonds.

Bad to the bone

A beloved Aussie red meat, lamb provides generous doses of iron, zinc and B vitamins – not to mention rich flavour you wouldn’t associate with healthy eating. Grilling it is easier than you think with this simple marinade recipe.

SAM KAPLAN

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PER SERVING (CHOPS ONLY)

245

23g

CALORIES

PROTEIN

4g

15g

CARBS

FAT

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EAT

15-MINUTE FEAST

Plenty of fish You have two choices when it comes to fish: tuna or salmon, right? They’re easy to find and prepare. But snapper has low mercury and high protein – 25 grams in a 100 gram serving – making this meal a worthy sub. BY NICOLE DONNELLY

NEED A ? N FASTER OPTIOTRY SALMON & TUNA

SPANISH SNAPPER YIELDS 1 SERVING

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MUSCLE & FITNESS

a frypan over medium heat and add 2 teaspoons oil. Add garlic, reduce heat to medium-low and cook 2 minutes. 2. Add tomatoes with juice and salt and pepper. Simmer for 20 minutes. 3. While sauce cooks, brush M AY 2 0 1 6

fish with remaining oil and season well with salt and pepper. Bake until just done in the centre, 12—15 minutes. 4. Add parsley to sauce, season to taste with salt and pepper, and remove from heat. Spoon the sauce over

the fish and serve immediately. NUTRITION PER SERVING

296

33g

CALORIES

PROTEIN

5g

16g

CARBS

FAT

SAM KAPLAN

FOOD STYLING BY EUGENE JHO

2 tsp + ¼ tbsp olive oil ½ clove garlic 100g canned diced tomatoes 1 pinch salt and black pepper 170g snapper ½ tbsp fresh parsley, chopped 1. Preheat oven to 220°C. Place


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At 38, he’s still setting personal records in the gym. He’s proving his comedy chops in movies like Sisters, with Tina Fey and Amy Poehler, and Trainwreck with Amy Schumer. He’s got a new TV show. We went to Florida to watch WWE star JOHN CENA train and might have found the secret to his success: he still pushes himself like a hungry up-and-comer. BY SHAWN DONNELLY PHOTOGRAPHS BY PER BERNAL

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JOHN CENA

Cena on a light day… What? You shrug 140kg on light days, don’t you?

Military flags adorn the walls. There are some mats, a few benches, a power rack or two and a lot of weights. There’s a working bathroom, but the door is tricky. Virgin Active, this ain’t. A few metres behind the warehouse, alligators roam in a pond. “You might see one,” says Rob MacIntyre, Cena’s best friend since high school and now his personal 48

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trainer. (For what it’s worth, MacIntyre could be an M&F model in his own right. He speaks softly and carries a big, lean physique.) It’s the day before Halloween. It’s also, incidentally, the day before a Taylor Swift concert in the nearby Buccaneers stadium. The same sort of massive colosseum Cena has helped WWE sell out countless times. Yet here he is with eight

GROOMING BY STEPH GIMSON; LEON HALIP/ WIREIMAGE/GET T Y IMAGES (IN THE RING)

is just getting warmed up. It’s 1:58pm on a Friday. We’re inside Hard Nocks South, a private gym inside a converted warehouse in Florida, US. It’s surrounded by swampy terrain and hidden behind a stone wall and black gate. It’s out of the way, and that’s sort of the point. Only those who belong here know where it is.

other people in a warehouse gym, his back resting on a bench, his enormous arms lifting a weightstarved bar to heat up his muscles. The photo shoot – and interview – is scheduled for 2pm to 4pm. With other M&F cover subjects, this process could take all day. But Cena doesn’t have time for that. This is a guy who does more than 250 shows a year for WWE. Who acts in movies (he also recently featured in Will Ferrell and Mark Wahlberg's hit Daddy's Home). Who has granted more than 500 Make-A-Wish wishes to children facing life-threatening illnesses – nearly twice as many as the next closest person in the charity’s history. Who appears on Total Divas, the hit reality show on E! that stars his gorgeous girlfriend, WWE Diva Nikki Bella. This is a man who has spent three


JOHN CENA

years taking lessons in Mandarin so he can better entertain the WWE fans in China – his contribution to the WWE’s expansion efforts into that gigantic market. Think LeBron James or Tom Brady would learn conversational Mandarin in order to help their respective leagues win over the Chinese? Right. In fact, this is literally the last day we could do this shoot before Cena will venture way off the grid – “to an undisclosed location, 46 floors below the earth’s surface,” as he puts it – to complete a longin-the-works show for Fox called American Grit, a militaryinspired competition series from the production company that does Pawn Stars. So, yeah, here you are. Watching Cena work out, observing a photographer snap hundreds of pictures of him, peppering him with questions, witnessing him shoot a magazine cover and conduct a video interview. This isn’t a fake, “for the photo shoot” workout, either. Cena is going hard. Not as hard as he’ll go next week, when he’ll go on to set PRs in the squat (611 pounds/ 277 kilos) and the clean (364 pounds/165 kilos). But still, hard. He starts on the bench press. Like most exercises, it’s a lift in which he’s still getting stronger, even at age 38. His biggest bench is 487 pounds (221 kilos), but Cena has his eyes set on 488. It’s all about baby steps at this point, he says. Small improvements. “I’ve stopped looking at PRs in increments of 10 or 15 pounds,” Cena says. “I go one pound at a time. Because that still means more weight than you’ve ever had in your life.” It’s not the only tweak he’s made in his regimen as he approaches 40. Recovery time has become much more important. He can’t go balls-out like he used to. He trains four days a week (two days of powerlifting, two days of Olympic lifting) and rests for three. What’s

more, MacIntyre assigns him specific weight values for each workout so he doesn’t push himself too hard. It hasn’t always been like that. “My focus on recovery used to be just party all night, lift all day,” says Cena. “That changed pretty fast. I’m able to maintain a level of training with my age by manipulating recovery. Strictly that’s the answer, period. Knowing when to pull back. Knowing that

THE MOMENT YOU THINK YOU’VE MADE IT, YOU’RE DONE. THAT’S WHEN YOU NEED TO GO FISHING.

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JOHN CENA

Cena works the incline bench while trainer Rob MacIntyre looks on.

I just did three hard days in the gym and you guys were going to be here on Friday. Even if you showed up with a suitcase of cash, I’m not going to do any more than this. It’s like, ‘Know when to say when’. Know that you have to pull back to get that one day of max effort. It’s not like, ‘Oh, I train six times a day! For three hours a workout! I never stop!’ That’s not it. As you get older, you have to stop. You have to be judicious with your body.”

Older and wiser The key is how Cena works out. When he’s lifting, he’s all in. Totally focused. The workouts run an hour to an hour and a half. There’s no music blaring in the gym, no headphones in his ears. Cena uses an app developed by MacIntyre called Mogy (mogy.me) to check off each exercise as he completes it. MacIntyre even records Cena’s 50

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workouts on video, and every couple of weeks they’ll go over them together in a film study session, noticing tiny, correctable mistakes in Cena’s form. For example, if he’s rebending his knees too quickly during the second pull of a clean. “He’s a very present person,” says MacIntyre. “So if he’s lifting, for those minutes, he’s a professional lifter. He puts the time in like he’s a professional Olympic lifter, even though he’s not. But he’s like that with everything. If he’s shooting a cover or if he’s in the ring, he’s there and giving it his best. And then when that’s over, he’s on to something else.” Cena has been lifting weights since he was 12. Early on, he trained in an old-school workout den in Massachusetts called Hard Nocks. (Cena’s own gym is named after it.) He made a lot of mistakes

when he was starting out. He says he regrets them now, but you can tell he really doesn’t. They were good mistakes. Errors of aggression. Crimes of passion, if you will. He would do sets of 500 on the leg press. Not 50, but 500. “I thought it was awesome,” Cena says. “Get on the leg press and play loud music and get fired up. It was a bad idea, but it was better than missing the day, you know?” Along those lines, Cena’s training advice for others is remarkably simple: just get in the gym and do the work. Don’t overthink it. Keep showing up. “Consistency, consistency, consistency,” he says. “Looking back on my training, I would’ve done things so much differently if I’d just known a little more. But I think what set me above anybody else is that I just went to the gym.” Cena’s workout rolls on. Incline


JOHN CENA

EXERCISE

JOHN CENA’S

Upper-body workout John Cena trains four days a week. All of Cena’s workouts are designed by his personal trainer, ROB MACINTYRE. Two days a week he focuses on Olympic lifts (snatch, clean and jerk), and two days a week he focuses on powerlifting moves. The workout presented here is from one of his powerlifting days. It’s a little bit lighter and shorter than one of his Olympic lifting days. “He was preparing for a heavy week the next week, so weights were not the heaviest he works with. For the main lifts, all weights are chosen by me ahead of time, so he is trying to hit certain weights every workout. This helps hold him back from doing too much, which is the case for most athletes.”

SETS

REPS

Bench press

3

5

70% of estimated max (in his case, 315 lbs)

Incline DB 1¼ press*

3

6

110, 130, 140 lbs

Lying Dumbbell Triceps Extension

3

8

55 lbs

Single-arm dumbbell row

4

5

130, 140, 155, 165 lbs Varies

Machine row

3

8

Barbell shrug

4

6, 6, 5, 5

Landmine twist

2

10

WEIGHT**

375, 405 lbs

MACINTYRE NOTES:

dumbbell presses. Single-arm dumbbell rows. Barbell shrugs. In between each set, other topics are broached. Cena answers every question with the sort of confident, fully engaged, 110 percent conviction he’s known for. Would he like to do more comedies? Yes. They don’t beat up his body like action movies, and they allow him to express a different side of himself. Can anyone attain his exact physique? No. But from an appearance standpoint and a functional standpoint, anybody can do some really phenomenal things. Has he set a deadline on how long he’ll perform in WWE? Yes. It’ll probably be when he can’t go anymore. Maybe till he’s 85, 86 years old. Why was he, as the biggest star in WWE and the face of the company, OK with competing as a middle card and opening the pay-per-view event Hell in a Cell? Because you have to do what’s best for the group, and it would be ignorant and gluttonous to think otherwise. Plus, he’d rather be the first match in front of 100,000 folks than the last match in front of a hundred folks. What do people outside the WWE universe not understand? That all

45 lbs

*Lower weight to upper chest. Push up one-quarter. Lower back down to chest. Push up to full extension. ** One pound = 0.45kg

WWE Superstars train like madmen, and that even though it’s entertainment, they’re all elite athletes. Does he remember the specific moment when he felt like he made it? No. Because the moment you think you’ve made it, you’re done. That’s when you need to go fishing. Is there anything else he does for recovery? He gets a lot of deep-tissue massages. And on flights he likes to wear compression recovery boots. Does he take any supplements? Caffeine and fish oil. What are his favourite and least favourite exercises? Favourites: squats and Olympic lifts. Least favourites: biceps curls. What else can he share about this Fox show? It will do justice to our armed services, and it will capture the personal struggles of people on an unbelievable journey. It’s going to look awesome. And it just might have global adaptability. Does working with so many Make-AWish kids who have terminal illnesses take a toll on his psyche? No. Quite the opposite. It’s inspiring. “There’s nothing more powerful than when you see somebody on paper who not only is up against it but is probably

more than up against it,” says Cena. “And they’re happy. They’re fired up. They’re excited. It’s a great day. I get a chance to give a kid a day to be a superhero. And I’ve seen them become superheroes. It’s the coolest, most rewarding thing. Keeps me going. That puts you in check mode. Like, ‘He’s fired up. And I’m complaining?’ ” Finally the workout is done. Cover is shot. Video interview is a wrap. Cena collects his things and says a few quick goodbyes. His work here is finished. He’s got to move on. There are more lives to touch somewhere. More kids who need a moment to treasure forever. More Mandarin expressions to learn. Or maybe he just needs a shower, some one-on-one time with Nikki and a nap. At any rate, he’s out the door. You check your phone for the time. It’s 4pm on the dot.

ROB MACINTYRE Want information and advice straight from Cena’s trainer? Download Rob’s new fitness app: mogy.me

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WELCOME TO

CENA’S GYM.

HERE ARE THE RULES:

1 NO MUSIC

“I don’t listen to music when I lift,” says Cena. “I don’t listen to music before I go out for WWE, either. I just like to hear the audience.”

2

DITCH THE SMITH MACHINE

“Its only good use is as a coat rack. It doesn’t help. It hinders you, in fact. It forces you to move in a certain way.”

3 EMBRACE THE SQUAT

YOUR 4 PUT WEIGHTS AWAY

“Your mum doesn’t work out here. So clean up after yourself. If you take the time to put the weights back, it shows you respect the place.”

“Just get in there and go. If you want to be strong, you have to do strong stuff. You have to set realistic, attainable goals. And just get in there and kick arse.”

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GET OLDER

“I work out four times a week. The day I can’t handle four times a week, we’ll go down to three. It’s not too complicated.”

YOUR 7 IMPROVE WEAKNESSES

“It’s the one lift that no one can do without. Period. Absolutely period.”

5 DO THE WORK

GIVE YOURSELF MORE RECOVERY 6TIME AS YOU

“If you’re hamstring-deficient like I am, develop a program to build up your hamstrings. It’s easy.”

TRY NEW THINGS – 8SUCK AND BE WILLING TO FOR A WHILE “I remember when I started doing Olympic lifts. I couldn’t do them. And I came to the junction in the road where it was like, ‘Learn how to do these correctly – or don’t do them again’. And I dove all in. It was very humbling. But it worked out.”

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* Expiry 31 June 2016

M&F310616


THE ULTIMATE et’s face it, hard workouts equal results. It takes lots of sets and reps to get a great body. But all that hard work means nothing if you can’t recover from your brutal workouts. The faster you can recover the faster you can get back in the gym. If you’re looking to speed up your recovery so you can get stronger and fitter faster, then use these methods. Some of them, like proper sleep and stretching, are free. Others, like chiropractic and acupuncture, you need to pay for. All of them are worthwhile investments toward creating the body you want.

FOAM ROLL Self-myofascial release is often called the “poor man’s massage.” Myofascial release is a hands-on technique that therapists have been using for years. To achieve this release, a therapist would apply a low load, long duration dragging force across layers of soft-tissue in the body. After a period of time, through some different mechanisms in the body, the body will “release” the tissue and mobility between those sliding surfaces is restored. 54

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To make these changes on yourself, a foam roller can be used in place of therapist’s hands. While the foam roller will never completely replace therapists, it serves as a great alternative. Foam rolling has many benefits. It breaks up little muscle adhesions that cause muscle imbalances. Foam rolling can also improve your flexibility, joint function and keep you injury free. Try foam rolling before and after a workout. Doing it before a workout can help you limber up and improve muscle function. Rolling after a workout can help flush out toxins and lactic acid from a muscle. Overall, foam rolling for at least 15 minutes every day will help prevent injury and keep you coming back to the gym for years to come. Foam rolling isn’t the only mobility tactic you can use to help any jammed up muscle or joint you may have. Rolling on a lacrosse ball, massaging tools or even using voodoo bands can all help you recover. Various mobility tactics help to bring nutrient rich blood to muscles that need recovery. Ensuring your muscles are clear of adhesions and improving your range of motion will increase your muscle strength and function.

ICE BATH After a tough workout session, practice session or game, many athletes jump in ice baths. Ice baths help to bring down inflammation and allow for recovery to happen much faster. You can utilise this technique in your own program, especially if you aggravate something during training. Fill your bathtub up with cold water and dump in some ice cubes. Submerge your body in the cold water for 10 minutes. Repeat this as needed. “The principle of using ice and ice baths is to firstly constrict blood flow and stop inflammation to try and promote recovery,” says sports scientist Dr Tony Boutagy. While it’s been used for decades as a means of stopping inflammation after football games and other vigorous training sessions, if you’re just a regular gym goer and not a pro footy player, you might want to reconsider this method. “Research has looked at ice baths from both strength and cardio training


RECOVERY > BEING YOUR BEST DOESN’T JUST

MEAN TRAINING HARD. YOU NEED TO GIVE YOUR BODY SOME TIME OUT IF YOU WANT TO GET OPTIMAL RESULTS. BY M&F EDITORS


RECOVERY

and it actually blunts the training response,” Dr Boutagy says. “So if recovery is really important, like if you’re training the next morning and you need to be on your game, you would use some kind of cold exposure but at the trade-off that you’re losing adaptation – the inflammation that you get from a game or training is intimately involved with tissue remodelling.” So if you’re competing in a week-long event or a weekendlong football tournament, an ice bath may help. But if you’re just training and want to see results, give the ice bath a miss.

SLEEP You cannot, as many people think, “catch up on” sleep. The body doesn’t work that way. You need to get at least eight hours of sleep every night – 10 if you can. Consider it part of your workout, and schedule it just as you would a training session. “It was originally thought that the period about 30 minutes or

so after exercise – when your hormones were sky high – was the most important part of tissue remodelling, but further studies have shown that tissue remodelling doesn’t really start taking place until hours after that – up to 24 or even more after exercise,” Dr Boutagy says. “Most of that recuperation is occurring during sleep.” In addition to a good night’s rest (and if your schedule will allow it) try to get in at least one 15-20 minute nap during the day. These little micro naps help to aid in recovery. Small naps are good for your heart, blood pressure, stress levels and even weight management. While we sleep our bodies repair.

DELOAD If you think you can train hard and heavy for weeks at a time, you’re mistaken. In order to make good strength and muscular gains it’s important to take a one week deload period of your training – whether that means taking off a full week or having a week where you use 60-65

percent of your normal workouts. These lighter workouts will allow you recover and the coolest part is they’ll allow you to rebound and come back stronger. “We don’t grow when we lift. We grow when we recover,” says fitness and nutrition journalist Adam Bornstein. “But when you’re not lifting, it can feel like you’re not growing at all. That’s where the idea of deload comes in: you perform a week of lighter training so you don’t stop completely, but you don’t risk training too hard and getting hurt. Bodybuilding-style workouts splitting up your training into chest, back, leg days and so on generally feature less frequency of training the same muscles and less weight. This kind of training doesn’t require as much deloading, because less work (per muscle group) and load (less overall weight) doesn’t result in as much stress on your joints. The harder you hit it, the more you need to quit it. (At least for a week.) Here’s how Bornstein would

EATING TO RECOVER: HOW AND WHAT TO EAT POST WORKOUT A properly balanced diet is extremely important to your goals. Whether you want to lose body fat or gain muscle, it won’t happen with training alone. Consuming a wellbalanced diet will help give your body the nutrients it needs to recover from training. If your diet is lacking even one macronutrient it will hinder your recoveryability. Try to keep your carbs, protein and fats all balanced. Avoid diets that are extreme – you will find yourself smaller and weaker. “Post-exercise nutrition ensures the three Rs of recovery: repair, refuel and rehydrate,” says dietitian Caitlin Reid. “Protein is important for repairing muscles and promoting training adaptations, carbohydrates refuel muscle glycogen stores and fluid helps with rehydration. Recovery is the most important time for nutrition, with pre-training nutrition just topping up stores for the next session.”

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EMBRACE CARBS Eighty percent of what you see in the mirror is based on your nutritional habits. Working out will trigger anabolic responses in your body responsible for muscle growth. Proper post-workout nutrition can accelerate muscle recovery and new muscle growth. After your workout you should be consuming a meal with around 20 to 30 percent of your total carbohydrate intake. Our bodies are primed to absorb carbohydrates after a workout. In addition to having a good amount of carbohydrates, you want to consume 25-50 grams of protein. If you can, make sure at least some of this source of protein comes from a whey isolate to help ensure adequate leucine content and faster protein uptake. Your post-workout meal should also be under 10 grams of fat. The higher the fat content of a meal the slower the absorption. Keeping this meal under 10 grams will ensure quick uptake by your body.


RECOVERY

structure a four-week training cycle if you’re lifting heavy weights (between your three- and six-rep max). Week 1 Don’t take any sets to

failure. Push to where your form is about to break down but leave a rep or two in the tank. Week 2 Push to technical failure – the point at which you can’t perform another rep with good form. Week 3 Deload, backing off one of the variables listed above. Week 4 Push towards a PR and failure on your last set. Begin the process again in Week 5. Your weights should keep going up. “But let’s get one thing straight,” Bornstein says. “Deloading is for experienced lifters. New lifters don’t handle weights heavy enough to need deloads, and can sometimes go 12 weeks or more without it.”

HYDRATE Muscle soreness occurs from lactic acid build up in a muscle. Drinking adequate amounts of water will help to flush out toxins from your muscles. Our bodies need water to function; a one percent dehydration will result in a 10 percent reduction in strength. Proper hydration also helps to keep joints lubricated. Drinking water will lead to improved gym performance and fuller muscles. “Water is important for rehydrating the body postexercise,” says dietitian and exercise physiologist Caitlin Reid. “During exercise, the body gets hot and to cool down we sweat. This causes water to be lost from the blood. As a result, the more dehydrated we become the harder our body has to work. We don’t

think as clearly and exercise feels harder. Staying in a dehydrated state impairs the body’s ability to regulate heat, increasing body temperature and elevating heart rate. Everything feels harder and you’ll end up feeling more fatigued. Any fluid loss should be replaced after exercise. Reid recommends weighing yourself before and after exercise to help you determine how much you need to drink – one kilogram of weight lost on the scales equals one litre of fluid loss. “When rehydrating, you need to drink 150 percent of fluid losses over the next four hours to compensate for fluid still being lost in sweat and breathing.”

TAKE MULTIVITAMINS Vitamin C, D, E and ALA are all important for the recovery process. These vitamins help to prevent

damage done by free radicals and help strengthen your immune system. After a workout free radical levels are higher in our muscle cells. These vitamins help to break these free radicals apart. Multivitamins are looked at as an “insurance plan” for your body. Taking a multivitamin will help to prevent any nutritional deficiencies as well. “Supplements provide a convenient way to get important recovery nutrients (protein, carbohydrates and fluid) in,” says Reid. “This can be a good option when training more than once a day, or not having access to perishable food items or appropriate methods of food storage.” M AY 2 0 1 6

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RECOVERY

MASSAGE Lots of guys put off a massage until they’re so tight they can barely move. Don’t wait that long. Get massages to prevent that in the first place. Go for deep tissue or relaxing massages – or both, to release tension and improve range of motion. Your friends may mock you as a lightweight, but you could be helping your muscles recover faster. In a recent study, researchers put 11 young, healthy men through a strenuous workout – the kind that’s almost too hard to finish. To see the effects of massage on muscles, they took muscle biopsies of both legs – before and after exercise, and after 10 minutes of Swedish-style massage. The massage was given right after the workout. The brief massage affected two specific genes in the muscle cells. The first gene decreases inflammation caused by exercise, similar to the relief you get from

certain pain medications. The second gene turned up production of mitochondria in the muscles. These are the power houses of cells. They use oxygen and the broken down products of food to generate energy needed by the cells. As muscle cells become adapted to endurance exercise, the number of mitochondria increases. Massage seems to help this process along.

CHIROPRACTIC Heavy lifting over the years put a ton of torque on your joints and spine. But chiropractors can take almost anything that’s out of alignment and set it right again. This is a great way to stop serious injuries before they happen. Although they have a reputation as “spine crackers”, chiropractors actually practice many different methods of rehabilitation and healing. When you see your chiro, they’ll first restore function to any problem areas, then they may prescribe specific rehabilitative exercises to reinforce the area and help encourage healing. Other methods include Active Release Technique – a soft-tissue movement-based massage – kineso taping and dryneedling, which is a practice similar to acupuncture.

STRETCHING Don’t stretch immediately before you train: studies show it makes you temporarily weaker. But you still need to maintain flexibility, so try stretching nightly for 20 minutes before bed. “For those who are already into lifting, running, endurance and other sports, you should already know the benefits and need for stretching as it can help to amend 58

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muscular imbalances, ensure longevity and help prevent overuse injuries when done correctly,” says Ben Lucas, former NRL player now trainer at Sydney’s Flow Athletic. Or try yoga! While most blokes think it’s too “girly” or weak, yoga is actually a fantastic and kind of fun way to get in a good stretch and improve overall flexibility. “Yoga offers a dynamic return on investment as it increases strength, agility, balance and flexibility while assisting in the recovery from the other exercise that you’ve been doing,” Lucas says. “Yoga helps you build your strength as you tend to hold poses for quite a while (depending on the class) and are constantly flowing into the next movement. It’s also great for balance, flexibility, mobility and mental endurance. All of which are needed if you participate in endurance events or like to lift heavy weights.” Add a yoga class to your weekly exercise routine and trust us – you will be surprised with how much of a difference it makes.

SWIMMING Low-impact cardio is great, but how about no-impact? Swimming is just that – and it gets your heart pounding in no time. It also opens up the body and prevents stiffness by getting all the joints moving through a full range of motion. “If you’re using swimming for recovery I would suggest kickboarding or simply wading in the pool or in the ocean,” Lucas says. If you go somewhere like a fancy gym that has steam rooms and a pool, “you can alternate between the sauna and the pool which is a great recovery strategy,” Lucas says. “If you’ve just done a big shoulder session, swimming laps can be quite taxing on your body unless you take it very easy. Having said that, the water itself is great for recovery.”


one s t e p to

better skin It’s not like guys don’t care about their skin. But if it’s not quick and easy, forget it, right?

If your skincare entails letting the shampoo suds run over your face and calling it good, you’ll be glad to know that applying a little RENU 28 after your shower is just about as easy, and what you get in return for those few extra seconds— vibrant, younger-looking skin—makes it worth the “effort.”

RENU 28 contains redox signaling molecules and has been clinically proven to reduce the appearance of wrinkles, improve skin texture, and increase elasticity and moisture. Shampoo suds can’t do that.

Go to aseaglobal.com.au to find out what redox signalling technology can do for your skin.


> A NEW WAVE OF

NUTRITIONISTS ARE PERFECTING THE SCIENCE OF TESTING ATHLETES FOR FOOD ALLERGIES – AND THE RESULTS ARE GAME-CHANGING. BY DELFINA URE

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and their derivatives, microbial imbalances, food sensitivities, heavy metal toxicities and neurotransmitter imbalances.” It may seem far-fetched to think that a simple blood In fact, pioneering nutritionists are finding that test and nutritional profile could give such a window many of us are unknowingly sabotaging our efforts into performance, but Talley’s groundbreaking success in the gym by eating foods we believe are helping with elite athletes and a host of household-name our progress but instead are holding us back. celebrities like three-time M&F cover guy Joe One such nutritionist is Chris Talley, CEO and Manganiello is steadily debunking the commonly founder of Precision Food Works, a company held belief that diets are “one size fits all”. specialising in nutritional analysis and Talley’s recent work with Manganiello catering for a customised diet. With 28 years MUSCLE & FITNESS proved hugely important to the actor’s of experience in the nutritional sciences, he health when a blood test revealed several has an impressive client list that includes hidden ailments. “Between True Blood and numerous Olympic gold medallists, major the movies he was shooting, Joe was pretty league baseball players and pro footballers. much ramping up to be shirtless on camera Such success supports Talley’s theory that every other week for three years straight,” says an individual’s unique body chemistry can make Manganiello’s trainer, Ron Mathews. Non-stop working all the difference in his or her performance. “We’re not out and dieting took its toll on Manganiello’s body, but just looking for the usual vitamins and minerals that instead of recovering on days off he constantly had to you would get from your doctor’s office,” he explains. fight through excessive fatigue. “Chris Talley told Joe “We’re testing the red blood cells and looking at all he had complete adrenal failure. His blood tests looked of the essential amino acids, the essential fatty acids

SPECI A L REPORT

PAV EL Y T H JA L L

E YOUR BEST


BLOOD TESTING

like someone who had just come back from Iraq – basically someone who’d been under constant stress for a long period of time,” says Mathews. But that’s not all the blood tests showed. “Chris told me I had the highest arsenic levels he’d ever seen – which, you know, is rat poison!” says Manganiello. As it turns out, he was slowly poisoning his body with toxins by regularly consuming conventionally raised chicken at restaurants. For a man whose lifestyle reflects hardcore commitment to health and fitness, the news was unsettling. The food allergies Talley found were even more surprising. “I’d been training for years using whey protein and egg whites,” Manganiello reveals, “only to find out that I was allergic to them. I had no idea.” Luckily for Joe, once he replaced conventional factory farm chicken with the organic kind and began following a meal plan designed by Talley that was stacked with the nutrients involved in the production of the adrenal hormones, he saw dramatic improvements. “Joe suddenly had a ton of energy, felt motivated, and was able to lift at full speed again,” says Mathews. Unfortunately, it’s not uncommon for a conscientious dieter and diligent gymgoer like Manganiello to be depleted, full of toxins and weakened, despite his best efforts. Talley says, “I’ve seen a number of guys who’ve eaten a ton of conventionally raised chicken, and they’re devastated when they learn that their arsenic is through the roof.” Talley also reports seeing a direct correlation between high arsenic levels and low testosterone – obviously a concern for those looking to put on muscle – and says the toxin inhibits one’s ability to heal. “When human arsenic levels are high and you get injured, that injury just hangs around for a really long time,” he says.

WHY ONE DIET DOES NOT FIT ALL Diet trends come and go, with a variety of selfproclaimed experts promoting programs that seem to always upend the last popular one. As Manganiello and so many of Talley’s other clients have learned, there’s 62

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JOE MANGANIELLO’S blood test revealed that he was allergic to whey and eggs.

no one approach to eating that’s perfect for everyone. Each of us is unique, and without a systematic analysis of the individual and his or her own physiology, there’s no telling which plan will work best for that person. “It’s a new paradigm,” says M&F’s US editor in chief Shawn Perine. “Instead of focusing only at one’s external conditions or goals, like muscle development, body fat or strength, we’re now starting to take a look under the hood first, and as a result, question convention.” In Manganiello’s case, egg and whey were foes rather than friends, despite the broad consensus by sports nutritionists that they’re crucial to an active lifestyle. “Food-sensitivity testing is useful in identifying proteins that your immune system is generating antibodies to,” says Talley. “Having elevated antibody production can cause problems because you use resources that could be used for other purposes.” Much of the non-sensitivity nutritional testing Talley DUSTIN SNIPES


BLOOD TESTING

runs is erythrocyte-based because it gives a much longer window than plasma-based testing.

BLOOD TESTING AND NUTRITION

PAV EL Y T H JA LL

“I’ve seen more than 5000 of these nutritional tests, and I don’t think there was one that was the same as the other,” Talley says. “When you put the data together, the protein, carbs, fat and calories are dialed in specific to each person, taking into account their blood work, body weight, body fat, workout routine and if there are any medical concerns.” He then creates specialised meal plans and hand-delivers them to his clients’ doors, so they don’t have to worry about grocery shopping, measuring out grams or cooking. “Eighty percent of my clients are pro athletes who are looking for what they can do to be the best in their sport,” says Talley. “I go through the results with the player line by line, making sure they understand what things are helping them and what things are working against them. If I’m doing everything right, we’re able to make a one percent improvement.” While that one percent may seem like a tiny increment, Talley explains that in dealing with a pro athlete, being even just the slightest bit better can make all the difference. “That one percent is really where success in pro sports lies,” he says. “Anyone promising

a 20 percent improvement is selling nonsense. You’re not going to jump 20 percent higher or run 20 percent faster. It’s just not going to happen.” For those who aren’t competing in top-level sports, progress can be measured in other ways. “When all the tiny pieces are in place, there’s a huge improvement in how a person feels. In that case it’s not only about the one percent performance enhancement, but about a 50 percent improvement in overall well-being, or how that person perceives that they feel,” explains Talley. Through his nutritional profiling and feeding the right diet to the right person, he’s helped clients reverse joint pain, reduce inflammation, speed up injury recovery, put on more muscle and win championships and gold medals. By now you’re probably saying, “That’s great for wealthy celebrities and pro athletes, but where does that leave me – an average dude who doesn’t have a small fortune to invest but still wants results?” And we get it: a blood test for food allergies can cost hundreds of dollars (even with health insurance). So if you’re not ready to make that kind of investment, start with an elimination diet – a low-tech and possibly even more reliable way of discovering how foods affect you by limiting yourself to only the most hypoallergenic sources and then adding in potential offenders one at a time to see how you feel.

Food-sensitivity testing has helped lifters reverse joint pain and reduce inflammation.

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TUNEUP YOUR TRAINING > REVAMP YOUR WORKOUTS,

DIET AND LIFESTYLE TO GET LEANER, FEEL BETTER AND SET THE STAGEFOR YOUR BEST RESULTS EVER. BY SEAN HYSON

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INTER’S NOT so bad. Sure, your motivation to build a great body will always be stronger in the spring and summer, when your physique is more frequently on display – but the cold-weather months certainly have their place in a training year. And we’re sure you’ll hold your own this season. You might go on a bulking cycle and focus on strength to add mass, and you might even get to indulge in some comfort food treats, since nobody except your significant other is going to see your abs anyway... But winter is a time when you can also pick up some bad habits and, perhaps, accrue a few injuries along the way. Before you know it, you might start looking a little soft, feeling a bit sore or moving a touch stiffly. And although it feels like it’s a million years away right now, summer – the few months of the

year when you most want to look and feel your best – will soon be just around the corner. So it will soon be time to blow the dust off and reclaim that body that once looked as good as it performed. All you need to do is follow our guide to tune up your training and diet, and we’ll help you avoid some, if not all, of the usual self-inflicted damage you can do in the colder months.

CHANGE YOUR EXERCISES

Mass cycles typically focus on the classic compound, barbell lifts – squats, bench presses, deadlifts, cleans and their many variations.

These exercises recruit a maximum amount of muscle, but because they allow you to load a lot of weight, they’re also very stressful to the joints and connective tissues. As lifters get older or become more advanced in their strength, they tend to shy away from heavy-duty barbell lifts to avoid injury. Even if you’re still in your prime years, it’s wise to prevent injuries before they take root by cycling off the big lifts and employing more joint-friendly exercises that stress the muscles more than the tendons. Inject some of the lifts from “The New Order” over the page, into your routine to recruit the muscles in new, challenging ways, safely.


TUNE-UP TRAINING

The new order Sub these exercises into your workouts for more gain and less pain.

Chest and shoulders

Twist press Perform a dumbbell bench press but rotate your palms as you’re lifting so that they face behind you in the top position. The twisting action better activates the pectoral muscles and lets you make the most of lighter weights. Hinged lateral raise Bend your hips back about 20 degrees as you perform a dumbbell lateral raise. This modification puts the stress of the weight more on your delts than on your shoulder joints.

but push the sides of the dumbbells together above your chest the entire time. (This is easiest to do with hexagonal dumbbells, which have sides that fit together.) Continually pressing the dumbbells inwards keeps tension on your pecs and makes light weights feel heavy. 66

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PREVIOUS SPRE AD: ARTIG A PHOTO/CORBIS. THIS PAGE: TOMMY G ARCIA; MICHAEL NEVEUX; EDG AR ARTIG A

Squeeze press Perform a dumbbell bench press


Landmine floor press The landmine makes it easier to get the weight into position compared with heaving dumbbells up to your chest. Set up the bar as described below and lie down on the floor facing away from it. The bar should rest behind your head and off to one side. Reach for it with both hands and lift it into position so that one hand locks it out overhead. Lower the bar with one arm until your triceps touch the floor, pause and then press it straight up. (Exercise not pictured.)

STEVE BOYLE; IAN SPANIER

Landmine press Load a barbell into a landmine unit or wedge it into a corner. (A T-bar machine is another option.) Grip the opposite end at the very end of the sleeve in your right hand and stagger your stance so your right leg is trailing. Beginning with the end of the bar about a fist’s space away from your shoulder, press the bar overhead. Pressing at a near-45-degree angle disperses the load across your shoulder joints and makes for a hybrid overhead and incline press movement.

Neutral-grip g p overhead press p Hold dumbbells with palms facing each other and press overhead. “These are a great replacement for barbell overhead presses if you suffer from shoulder impingement or pain in the joint capsule,” says Lee Boyce, a Canadian strength coach. “This hand and elbow position will push the head of the upper arm bone back and out of impingement territory.”

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TUNE-UP TRAINING

Dumbbell pullover The pullover works the lats without stressing the elbows, which often get irritated after years of chinups. You’ll also work the serratus muscle. Lie back on a bench while holding a dumbbell over your chest by one of its ends with both palms. Allow your head to hang slightly off the bench. Brace your abs and keep your ribs pulled down as you lower your arms behind your head until you feel a stretch in your lats. Pull the weight back up.

Back Medium-sumo deadlift Most people have tight

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Chest-supported row Supporting the chest takes pressure off the lower back and isolates the upper back. Set a bench to a 45-degree incline and lie with your chest against it and a dumbbell in each hand. Retract your shoulder blades and row the weights to your hips.

I A N LO G A N; PAV EL Y T HJA LL; ED G A R A R T IG A

hips and are already predisposed to lower-back pain. For that reason, conventional deadlifts are often a bad choice. “It’s easier to get into the right pulling form when you have a wider stance and lower seat position,” explains Boyce. “Having the hands inside the feet allows you to bow the knees out and raise the rib cage, which is all less dependent on your having mobile hips and flexible hamstrings [since many don’t].” Stand with your feet just outside shoulder width and toes turned out 45 degrees. Bend your hips back to grasp the bar at arm’s length with an overhand or mixed grip at shoulder width. Push your knees out and drive through your heels to extend your hips to lockout, lifting the bar until it’s in front of your thighs.


TUNE-UP TRAINING

Legs STEVE BOYLE

Zercher squat. See page 27. Hip thrust The hip thrust (above) targets the glutes more directly than any other exercise and strengthens them without risk of lower-back strain. Sit on the floor and roll a loaded barbell into your lap. (You may need to wrap it in a towel or use a bar pad for comfort.) Lie back against a bench, bend your knees and plant your feet on the floor. Brace your abs and drive through your heels so you raise your hips off the floor to full extension. Reverse lunge “Forward lunges and aggressive deceleration [from running] can damage your knees,” says Boyce, leading to chronic conditions such as tendinitis. “Reverse lunges make the posterior muscles fire. It’s also a better choice to more evenly distribute loads between both legs. You won’t have to deal with forward momentum pushing the knee over the toe, either.” Hold a dumbbell in each hand and step backwards, lowering yourself until your rear knee nearly touches the floor. Your front shin should remain completely vertical throughout. (Exercise not pictured.) M AY 2 0 1 6

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PROTEIN BURNS more calories to digest than any other nutrient, so it helps you lose fat.

ADDING MORE whole foods to your diet is the first step towards getting lean.

Eat better

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two cups of water first thing will help prevent dehydration and that will help with energy throughout the day,” he adds. Looking in the mirror at the bloat you’re packing on over the winter can frighten guys into taking on too aggressive a diet too soon, but Yang says that “there are many things guys can do to initiate fat loss. Protein requires the most energy to digest of any nutrient, so aside from the muscle-building aspect, it has a strong fat-burning effect. Eating more cruciferous vegetables – broccoli, cauliflower – will also increase thermogenesis and decrease water retention. Then you can use things like fat burners to get down to single-digit body fat later on. If you use them too early, there’s no place else to go.” Yang also advises against cutting

carbohydrates too quickly. Not only are they essential for glycogen replenishment, which keeps your muscles looking full as you cut calories, carbs also play a part in protein synthesis – working with protein to build muscle. “Cut from your fats first,” suggests Yang, as they’re a more dense source of calories at nine per gram. (Protein and carbs contain four calories per gram.) And change the sources of fat in your diet. “Everybody knows that carbs raise insulin levels, but fats do as well, and we want insulin low to burn fat,” says Yang. Unsaturated fat has less of an effect on insulin than saturated fat. So if you’re eating red meat four or five times a week, drop it to two or three and get more of your fats from nuts and olive oil.

M O YA M C A L L I S T E R

You know the foods you’re supposed to eat, but that doesn’t mean you always possess the resolve to eat the good stuff and avoid the junk. So when you’re transitioning from a bulk-up into a cutting phase, focus on adding better habits rather than trying to remove all of the bad ones right away, says Robert , a nutrition coach who works with pro athletes and physique competitors. “Have 30 to 50 grams of protein and at least a tablespoon of fat in the morning,” says Yang. This will help with appetite control and cravings later in the day. Fibrous foods are also good breakfast options, as they’ll help control blood sugar, allowing for steady energy. “Eggs, avocado and oatmeal is a good breakfast. So is chicken breast, eggs and vegies. Drinking


TUNE-UP TRAINING

Breathe right

PAT R IK G I A R D IN O/C O R BIS

The way you breathe may offer the simplest and easiest route to a physique that’s more aesthetic, stronger and less prone to injury, and yet you’ve probably never given it a moment’s thought. First of all, if your chest and shoulders rise when you take air in, you’re doing it wrong. An optimal breath comes from your belly – your abdomen should expand 360 degrees on the inhale, and it should withdraw on the exhale. “You’ve been conditioned to think that when you take a deep breath your shoulders go up, and that you should brace your abs all the time,” says Belisa Vranich, founder of the Breathing Class (thebreathingclass.com) and a breathing consultant to athletes,

as slowly and deeply as possible through your belly. When you can’t take in any more air, exhale, sucking your waist in. Breathing like this enhances recovery by hyper-oxygenating your blood and lowering cortisol. During training, there’s another breathing tip you can use to enhance strength and prevent injury. You may be familiar with the Valsalva manoeuvre, in LEARNING HOW to which you take a deep breathe properly can improve your physique breath and raise your and overall health. tongue to the roof of your mouth to prevent air from escaping. The technique creates intra-abdominal pressure, which stabilises your spine under heavy loads. But Vranich says most people do it incorrectly by not contracting muscles that make up the pelvic floor. Doing so is as simple as squeezing those muscles that cut off your urine stream (the same ones women activate when doing Kegel exercises). Before attempting any heavy lift, take a deep belly breath and contract your pelvic floor – then brace your core as if you’re about to get socked in the gut. “You’ll feel the tension rise celebrities and military personnel. up into your face and ears,” says “But that doesn’t allow you to Vranich. This is a good thing, as it develop flexibility in your core.” means you’ve stabilised your core After years of breathing optimally. Perform your rep, let the incorrectly, your abdomen might breath out at the top and repeat. not expand much when you try “If you don’t use the pelvic floor to breathe from your belly, which when you do a Valsalva, you miss Vranich likens to using a shortened the point,” says Vranich. “That’s range of motion on lifts in the gym. how weightlifters get hernias. On the exhale, pull your stomach Lower-back pain is related to in towards your spine. Over time, the pelvic floor, and you can Vranich says you’ll be able to keep going to the chiropractor, take bigger belly breaths. but until you learn to use your Dedicate 15 minutes on your pelvic floor it won’t help.” days off from the gym to practising More efficient breathing isn’t just what Vranich calls a “bellows helpful for training. A more mobile breath”. “It’s the same breathing abdomen helps alleviate acid reflux, you see Rickson Gracie do in [the and greater oxygen in the blood documentary] Choke,” she says. lowers blood pressure. From a seated position, breathe in M AY 2 0 1 6

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EEK HRED

HYSIQUE WITH TRAINER NEIL K PLAN TO GET IN YOUR BEST SHAPE EVER.

NEIL HILL is one of the world’s leading transformation experts. A former professional bodybuilder, he now helps some of the world’s best physique athletes get in competition shape. Welshman Flex Lewis, a four-time Olympia 212 champion, is among his clients. I’m one of the many guys embracing the new men’s physique look, so I was delighted when Neil agreed to work with me to help me get shredded. His advice paid off when I won the UKBFF Cumbrian Classic last June. Neil and I agreed to collaborate on this feature exclusively for Muscle & Fitness to show readers what can be achieved in just a couple of months with solid advice and the right mindset. I describe the program, based on Neil’s methods, and occasionally he chips in. Let me start by telling you, it’s not going to be easy, but if you stick to the points that follow and commit 100 percent to nine weeks of clean living and hard training you will be in your best shape ever. You will need…

BY ZAC FOTHERINGHAM • PHOTOGRAPHY BY CHRISTOPHER BAILEY

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9 WEEK SHRED

1

MENTAL FOCUS

Understand from the start that 100 percent commitment is required. There can be no compromise on this. You have to be fully focused for the entire nine weeks. “The winning mindset means 100 percent consistency with your training, diet and supplementation,” says Neil. There will be times when this tests you. For example, on a Saturday night when your friends knock on the door ready for a night out. It would be easy to forget what you’ve promised to do, but nursing a hangover could set you back a few days. Saying, “No thanks, I’ve got to rest and prepare tomorrow’s meals” sounds boring, but you only have nine weekends of it, so bite the bullet and see it out. You’ll be glad you did. Don’t get to the end of the nine weeks full of “what ifs”. Nobody who gave 100 per cent regretted it.

2

A SOLID TRAINING PLAN

Going into the gym without a plan isn’t going to bring your physique to peak condition. You need structure. Neil created a program called Y3T, which he introduced me to. I tried many training protocols, but I have never looked back since I adopted Y3T. It’s a three-dimensional training system that hits all muscle fibre types by cycling tempo, reps and rest periods over three-week periods so it doesn’t get monotonous, which can be a major factor in sticking to a plan.

ABOUT THE AUTHOR NAME Zac Fotheringham AGE 30 BORN Somerset, UK LIVES Coventry HEIGHT 188cm WEIGHT 97kg ACHIEVEMENTS 2015 UKBFF Cumbrian Classic men’s physique champion SPONSORS BSN, MAS Body Development, Yolo Food Company, and Frank Parker Butchers TO CONTACT Instagram @aesthetic_zac

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“I founded Y3T a number of years ago as a means to work through injuries I was consistently picking up,” says Neil. “It was then that I realised not only did periodisation with moderate and high reps help reduce the risk of injury, it also allowed for faster results in relation to building muscle. “Having studied hypertrophy for almost three decades, I’ve found that Y3T helps induce both sarcoplasmic and myofibrillar hypertrophy because of its unique format. It targets specific energy systems and motor units, which then recruit specific muscle fibre populations. I really feel it’s the ultimate muscle building formula today.”

3

A BASIC UNDERSTANDING OF NUTRITION

You can throw iron around all day and do as much cardio as you like, but without the correct nutrients, your muscles won’t grow. Here are a few things to consider when designing your plan. Getting your macros right is key.

Eating plans often vary between individuals, but the following basic daily plan is a good starting point. Once you’ve set your macros, monitor your first week to see how the body reacts then make changes accordingly. If you’re not losing weight, decrease calories from carbs or add some cardio. a PROTEIN 1g per 500g of bodyweight CARBS 1g per 500g of bodyweight FATS

0.5g per 500g of bodyweight

“If you aren’t committed to your diet, then don’t even bother starting a transformation,” says Neil. “Nutrition is absolutely crucial to your goals because it’s the backbone of your results, ie, fuelling the body to perform correctly, facilitating recovery then growth. “The correct diet will allow you to benefit from maximised hormonal output as well, so make sure you have your mind together when it comes to your diet. No excuses.”


9 WEEK SHRED

THE PROGRAM

SETS AND REPS

This is the split I used in the run-up to winning the Cumbrian Classic.

Do the number of sets for each body part described in this table. After week 3, start again and ditto after week 6.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Back & hamstrings Chest & calves

MUSCLE

Biceps & triceps Rest Quadriceps Shoulders & abs Rest

Having at least two rest days a week has two major benefits when you’re in a calorie deficit and trying to get lean. They are: 1) It gives muscle tissue time to repair and recover; and 2) It gives your metabolism a break from the gruelling workouts. Maintain this split throughout the nine weeks.

WEEK 1

WEEK 2

WEEK 3

Quads

12

10

6

Hamstrings

9

6

4

Calves

9

6

4

Chest

12

10

6

Back

12

10

6

Shoulders

12

10

6

Triceps

9

6

4

Biceps

9

6

4

As for reps, rest periods and tempo follow this: WEEK 1 Do 8-12 reps with 60 seconds rest between sets.

Focus on the concentric phase of lift, which is when the muscle lengthens and allow 4 seconds for this part of the move. WEEK 2 Do 14-18 reps with 60-90 seconds rest between sets.

Focus on the eccentric phase of the lift, which is when the muscle shortens then squeeze the muscle at the midpoint to get isometric tension. WEEK 3 Do 45-80 reps with 90-120 seconds rest between sets.

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rest-pause method by allowing six seconds recovery then keep pushing until you hit the rep range. You can also incorporate giant sets, drop sets and supersets if you like.

HOW MUCH CARDIO?

This is a question I frequently get asked and I always reply: “As little as possible.” Use cardio only when needed. Nine times out of 10, your weight will come down during the first couple of weeks without having to step on a treadmill. You need to monitor not only your weight but also your measurements every few days because scale weight doesn’t tell the full story. Sometimes it stays the same and you’ll be tempted to go into a meltdown and start performing hours of cardio. Before you do, check your measurements, especially your waist. If it’s reducing, chances are your body fat levels are, too. It’s likely you will need to do some cardio but as mentioned, don’t overdo it. “A lot of people do too much cardio too soon and leave themselves no room for progression,” says Neil. “I like to start small and progress from there. The more room you have for manoeuvre when you hit a sticking point, the better. Both low intensity steady state (LISS) and high intensity interval training (HIIT) have merit. But remember, lifting is essentially HIIT and throwing that in as cardio from the start can be taxing on the body, so start with LISS and do HIIT later if required. Remember, when you do cardio, do it right. Don’t stroll along; walk fast!

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9 WEEK SHRED

MY FAVOURITE WORKOUT It has to be the back workout I use in week 1. The four-second negatives are brutal and the pump is unreal. The rep range is a standard 8-12 but don’t let this fool you: 12 reps with a four-second negative providing constant tension is going to take you to a whole new world of pain and burn. • 8-12 reps per set • 60 second rest between sets • 4:1:1 tempo • 4 warm-up sets (use a reasonable weight but never go to failure; 6-8 reps is enough) • 3 sets of lateral pull downs • 3 sets of low pulley cable rows • 3 sets of bent-over barbell rows • 3 sets of seated assisted wide rows

TO RECEIVE MORE INFO ON Y3T: VISIT Y3TDISCIPLE.COM AND SIGN UP FOR NEIL’S FREE DAILY EMAILS. M AY 2 0 1 6

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> PRESSED FOR TIME? YOU CAN STILL MAKE BIG GAINS IN MUSCLE AND FITNESS. BY ALISON TURNER

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Blokes usually want one of two things: muscle mass or increased fitness and endurance. And for the time poor among you who still want results, there’s good news for you: “The time it takes is relatively short in terms of muscle mass and relatively short in terms of muscle adaptation for endurance sports,” Dr Boutagy says. That’s right, for endurance sport and muscle you can make surprisingly good gains in much less time than you might think. And there’s good reason for this. “To gain muscle or to gain the aspect of muscle that’s used for sport – mitochondria – there’s a minimum threshold that you need to pass and you can do that relatively quickly,” Dr Boutagy

explains. “You can use interval training for endurance adaptation and you can use training to failure for strength training.” Recent years have seen a change in our understanding of muscle. In the past it was believed that you had to perform multiple sets and multiple exercises per muscle – lots of volume and lots of exercises – to activate muscle tissue and make it grow. “However, research from Canada over the last three years has demonstrated that all muscle fibres are recruited when you take that lift that

SHUTTERSTOCK

rying to find time for exercise when you’re overwhelmed with work and family responsibilities can be tough. Who can spare hours at the gym when the boss is breathing down your neck at work and there’s a new baby at home? But despite what you might think – and what many in the past believed – you don’t need to spend hours and hours at the gym to get the results you want. “When you’re thinking about making your training as effective as possible if you have limited time, you need to ask yourself – what am I wanting from that training session?” says sports scientist Dr Tony Boutagy.


FAST GAINS

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you’re performing to failure,” Dr Boutagy says. This doesn’t necessarily mean that you need to use heavier weights with shorter reps, either. “You can use a lighter load and do lots of reps, and if you fail at 30 or 40 reps you’re still activating the same muscle tissue you would if you did eight or 10 reps at a heavier load,” Dr Boutagy says. “That’s the big finding – it was thought up until a few years ago that for muscle size you would have to lift heavy and do lots of sets, which is obviously very timeconsuming. If you look at what the average bodybuilder does – they’ll pick two or three muscle groups and hammer that for an hour – that’s just not time effective.”

20 MAGIC MINUTES So you’ve got 20 minutes to spare. Time to get busy. First, spend five minutes warming up. Then you need to pick six to eight exercise for the major muscle groups. “How I would design that, so you don’t just focus on what you can see and miss the muscle fibres that

you can’t see – which is one of the more common problems – I would pick four exercise for the lower body and four for the upper,” Dr Boutagy recommends. For the upper body, choose two movement patterns that work in a horizontal plane – things like chest press and rows – and then pick two that work the vertical plane, which would be overhead pressing, pulldowns and chin-ups. For the lower body, choose two exercises for the knee and two for the hip – squats and hamstring curls for the knee, for example, and deadlifts and abs for the hip.

BEGINNER’S RUNNING HIIT WORKOUT ACTIVITY

TIME

DISTANCE (APPROX)

PERCEIVED EXERTION

Warm up

3 min

600m

40%

Intense interval 1 Rest interval 1 Intense interval 2 Rest interval 2 Intense interval 3

30 sec

80-140m

80%

2 min 30 sec

500-600m

50%

30 sec

100-180m

85%

2 min 30 sec

500-600m

50%

30 sec

110-200m

90%

3 min

550-650m

50%

Rest interval 3 Intense interval 4

30 sec

120-220m

95%

3 min

550-650m

50%

30 sec

110-200m

90%

2 min 30 sec

500-600m

50%

Rest interval 4 Intense interval 5 Rest interval 5 Intense interval 6 Rest interval 6

30 sec

80-140m

80%

2 min 30 sec

500-600m

50%

3 min

1200-1500m

40%

Warm down

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“Whether you choose to do them one after the other or do them in one big circuit won’t really make a difference,” Dr Boutagy says. “But you need to perform one set to virtual failure, then take a very short rest and either drop the weight or try and keep the weight the same, and then do as many reps as you can until you reach absolute failure. “After that point you’re not really going to activate any more muscle tissue. If you were to rest five minutes and then go again, you’ve already activated all the muscle tissue you’re going to activate for that day. You can do more, but you’re not going to get impressively more results.”

MIX IT UP Of course, you can’t work out like this every day. On weekends, and days when you have more time, you need to pay attention to the “less important” muscles. “If you have 20-30 minutes, choose moves that use the biggest muscle mass and multiple joints and cover as much muscle as possible,” Dr Boutagy says. “But if you have more time, rather than doing more sets of the same exercises pick a more diverse array of exercises to make sure that all different fibres have been activated. Because no one exercise can fully activate all of your muscle tissue.”


FAST GAINS

BEGINNER’S CYCLING HIIT WORKOUT TIME

DISTANCE (APPROX)

Warm up

3 min

1200-1500m

40%

Intense interval 1

30 sec

275-400m

80%

2 min 30 sec

850-1000m

50%

30 sec

300-450m

85%

2 min 30 sec

850-1000m

50%

30 secs

325-500m

90%

2 min 30 sec

1000-1200m

50%

30 sec

350-550m

95%

2 min 30 sec

1000-1200m

50%

30 sec

325-500m

90%

2 min 30 sec

850-1000m

50%

30 sec

275-400m

80%

ACTIVITY

Rest interval 1 Intense interval 2 Rest interval 2 Intense interval 3 Rest interval 3 Intense interval 4 Rest interval 4

To spread the training stimulus through a much wider muscular challenge – calf work, ab work, shoulder stability work, etc – choose a few different exercises and employ the same approach: take your first set to virtual failure, rest for 10-30 seconds and then work to absolute failure. “That’s the advantage of training for longer – you can focus more on the forgotten muscle groups,” Dr Boutagy says. “For a busy bloke during the week, work out for 20 minutes, but on the weekends try to fit in a longer workout. Over time you must do more expansive workouts that target the weaker muscles and weak links. Otherwise, six months down the track you’ll start getting sore shoulders or back issues.”

HIIT ME You can easily do a very effective cardio workout in 20 minutes or less by using high intensity interval training (HIIT). “There is one benefit that happens with cardio training that doesn’t happen with weight training which has only been discovered in the past few years,” Dr Boutagy says. “When you train after a meal, some of the pathways that are causing adaptation are actually nutrient sensing pathways. When you do cardio, what happens at a molecular level to grow mitochondria muscle – signals that

Intense interval 5 Rest interval 5 Intense interval 6 Rest interval 6 Warm down

PERCEIVED EXERTION

2 min 30 sec

850-1000m

50%

3 min

1200-1500m

40%

say grow it or don’t grow it – some of them are carb-sensing signals. If the muscle can’t sense carbs, like if you train before breakfast and there are no carbs in your system, it is now believed that you get more results per unit of training time”” Choose an HIIT activity that uses movements that are full body in nature, such as sprinting (where most HIIT research has been done), swimming, cycling or rowing. The table on this page and the previous page feature sample beginner HIIT sprinting and cycling workouts that you can do in around 25 minutes.

GIVE ME 10 Maybe you’ve only got 10 minutes to spare. Don’t stress – any kind of muscle contraction is better than none. And for a 10-minute window you’re better off doing strength training than cardio. “Warm up, and then choose your most bang-for-buck lower body move – squat or deadlift – and for your upper body go with an overhead press or chin-up,” Dr Boutagy recommends. “Work those two movements back to back with

no rest until your time is up, trying to do as many reps as possible.” While it’s hard to believe, you can see gains from short workouts like these. “You can do weights until the cows come home but after a certain point you’re not going to see any more results,” Dr Boutagy says. “After you’ve worked to failure once, you’re getting only a very small benefit from training another set. “Once you’ve reached failure you’ve turned on the muscle growth pathway and you’ve activated muscle fibres. So resting for two minutes and doing it again is not going to increase fibre recruitment any more or turn on pathways of growth any more. Sure, over time you may see a small further improvement, but why double or triple your training time for a result that is not appreciably better?” Why, indeed. Dr Tony Boutagy is the director of the Boutagy Fitness Institute and has completed a PhD at Charles Darwin University in sports science. Check him out at tonyboutagy.com M AY 2 0 1 6

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SUPER FRESH STEAK & SPAGHETTI SQUASH WITH GARLIC MUSHIE SAUCE (See over the page)

Combine your favourite ingredients from fundamental food groups to create quick, healthy one-dish meals. BY ELIZABETH WARD

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PHOTOGRAPHS BY MOYA MCALLISTER

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FOOD STYLING BY DANA BONAGURA

Meals in a bowl are the perfect solution for using up leftovers or for whipping up simple, comforting breakfasts, lunches or dinners from scratch. The best bowls balance a combination of whole grains, lean protein, healthy fats and fresh vegetables or fruit. We’ve put together four tasty recipes – but don’t feel confined by our suggestions. You can mix and match any ingredients to create an endless variety of meals that will fuel your body and leave you feeling satisfied. 82

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POWER BOWLS FRUITS AND V E G E TA B L E S

PROTEIN

Beans Beef (lean) Chicken breast Cottage cheese (low-fat) Eggs Greek yoghurt (low-fat) Pork tenderloin Prawns Salmon Soybeans/ tempeh/tofu Steak Tuna

Asparagus Bananas Blueberries Broccoli Cauliflower Kale Mushrooms Raspberries Spinach Squash Strawberries

WHOLE GRAINS

H E A LT H Y FAT S

Brown rice Buckwheat Bulgur Farro Freekeh Kamut Oats Quinoa Wild rice Wholemeal couscous or pasta

Almonds Avocado Coconut Hemp hearts Olive oil Sesame seeds Walnuts

Swap list The cool thing about these bowl recipes is that you can substitute in any of the major nutrient sources depending on your individual taste and needs. Think of these as building blocks, with whole grains, proteins, healthy fats, fruits and vegetables acting as your key sources. Then add in the spices or flavourings you like best, whether sweet or savoury, tangy or tart. M AY 2 0 1 6

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POWER BOWLS

STEAK & SPAG SQUASH WITH GARLIC MUSHIE SAUCE 1 cup cooked quinoa 225g cooked sirloin tips, sliced thin 2 cups cooked spaghetti squash, divided 2 tsp olive oil 225g sliced white button mushrooms 2 cloves garlic, minced 2 tbsp beef stock ½ tsp salt ¼ tsp dried thyme 1. Divide quinoa between two microwavable bowls. Top each with 115g steak and 1 cup spaghetti squash. Set aside. 2. Place olive oil in large frypan over medium-high heat. Add mushrooms and garlic. Sauté until mushrooms are soft, about 7 minutes. Reduce heat to medium. Add stock, salt and thyme. Toss to combine and cook for another 2 minutes. Cover and keep warm. 3. Warm the quinoa/ steak mixture in the microwave. Top each bowl with equal amounts of warm mushroom sauce.

SERVES 2 MACROS PER SERVE

Calories: 390 Fat: 18g Carbs: 21g Fibre: 4g Protein: 35g 84

2 tbsp reduced-sodium soy sauce 1 tbsp tomato paste 1 tsp honey 2 cloves garlic, minced 1 tbsp fresh ginger, peeled and minced 1 package extra-firm tofu, drained 2 cups chopped green, red and yellow capsicums 2 tsp sesame oil ¾ cup cooked brown rice

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¼ cup roasted sesame seeds 1. In a medium mixing bowl, combine soy sauce, tomato paste, honey, garlic and ginger. Set aside. 2. Cut tofu into 4cm cubes and place in bowl with soy sauce mixture. Toss gently to coat. Cover and refrigerate for 30 minutes.

3. When tofu is done marinating, heat oven to 175˚C. Line a baking tray with baking paper. Place capsicum in a small bowl. Add sesame oil and coat evenly. Arrange capsicum in a single layer on half of the baking sheet; arrange tofu on the other half. Bake for 30 minutes. 4. Place ¾ cup brown

rice into two bowls. Top with tofu, capsicum and soy sauce, if desired. Garnish with sesame seeds.

SERVES 2 MACROS PER SERVE

Calories: 420 Fat: 20g Carbs: 42g Fibre: 7g Protein: 21g


POWER BOWLS

1 cup cooked freekeh 225g cooked boneless skinless chicken breast 1 cup cucumber, thinly sliced 20 cherry tomatoes, halved 1 ripe avocado, halved, pitted, and chopped into 5cm pieces Ÿ cup plain low-fat Greek yoghurt ½ tsp salt Juice of 1 lime Pinch chilli powder or more, if desired

1. Divide freekeh between bowls. Top with a layer of chicken, cucumber and tomatoes. Set aside. 2. To make avocado cream, combine avocado, yoghurt, salt, lime juice and chilli powder in blender or food processor. Blend about 45 seconds or until smooth. 3. Dollop each bowl with avocado cream.

SERVES 2 MACROS PER SERVE

Calories: 537 Fat: 20g Carbs: 45g Fibre: 14g Protein: 48g

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POWER BOWLS

2 140g salmon fillets, about 2.5cm thick, skin on 4 tsp olive oil 20 medium spears asparagus, ends trimmed, cut into 2.5cm pieces 4 tsp reduced-fat mayonnaise 4 tbsp low-fat sour cream 1 tsp prepared horseradish ¼ tsp each ground black pepper and salt 2 tbsp chopped fresh dill 1 cup cooked wholemeal couscous 1 radish, sliced thin (optional)

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1. Heat oven to 200˚C. Place salmon, skin-side down, on one end of large baking tray. Brush lightly with some of the olive oil. In a bowl, toss asparagus with remaining olive oil and place on the baking sheet away from the fish. Cook until fish flakes easily

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with a fork (about 4 to 6 minutes per half inch of salmon) and asparagus are fork-tender. Remove asparagus if done before the fish and keep warm. 2. While fish and asparagus cook, whisk together mayonnaise, sour cream, horseradish,

black pepper, salt and dill in a small bowl. 3. Place ½ cup of couscous in each serving bowl. Top with equal amounts of salmon and asparagus and dress with horseradish sauce. Garnish with radish, if desired.

SERVES 2 MACROS PER SERVE

Calories: 492 Fat: 28g Carbs: 29g Fibre: 5g Protein: 33g


Want more protein? Let’s talk Turkey.

Steggles offers something new, from tasty fillets to the finest roasts or mince for bolognaise and burgers. For healthy, tasty meals that your family will love every day of the week, let’s talk turkey. Available from We’re Stegglers for quality


T URK E This autumn, get the best of both worlds – great taste and clean eating – with these six recipes.


Y T I ME BY ELIZABETH WARD • PHOTOGRAPHS BY TRAVIS RATHBONE


TURKEY TIME

MAINS Turkey contains leucine, an amino acid that triggers protein synthesis. Fresh capsicums are a rich source of vitamin C. This vitamin is especially concentrated in red capsicum.

TASTY TURKEY TORTILLAS 500g turkey breast, cut into 2.5cm strips 1 tbsp Mexican chilli powder 1 tbsp vegetable oil 1 tsp ground cumin 1 garlic clove, minced ¼ cup spicy salsa 1 large tomato, diced ½ diced green capsicum ½ diced red capsicum ¼ onion diced ¼ cup chopped fresh coriander ¼ cup baby rocket leaves 4 soft wholemeal tortillas

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FOR THE CHIPOTLE SAUCE (optional) ½ cup yoghurt 2 chipotle chillies in adobo sauce 1 tbsp of the adobo sauce 1. Toss turkey pieces with chilli powder. 2. Heat vegetable oil in frypan over medium-high heat. Add turkey, cumin and garlic and cook until browned. 3. Add salsa and cook until heated through. 4. Toss together tomato, capsicums, onion, coriander and spinach. 5. For the mayo, chop chillies and add

to yoghurt along with chipotle sauce. Stir well. 6. Spoon quarter of the turkey mixture onto each tortilla. Top with chopped vegie mix. Add a dollop of chipotle mayo if desired. Roll tortilla up and eat!

SERVES 4 MACROS PER SERVE (without sauce)

Calories: 325 Protein: 39.5g Carbs: 15g Fat: 11.5g


TURKEY TIME

Mushrooms supply B vitamins to help you harness energy from food.

GRILLED TURKEY BREAST WITH MUSHROOM SAUCE 1 2-2.5kg turkey breast 1 tbsp canola oil 25g shallots, diced 225g baby portabello mushrooms, sliced 350ml low-sodium chicken stock 2 tbsp butter, softened 1½ tsp plain flour 1 tsp thyme, minced

1. Place a disposable foil pan underneath the grill grate to catch drippings. Prepare grill for indirect cooking over medium heat (180˚C to 230˚C). Position the turkey breast skin side up on the grill over the foil pan. Close the lid

and grill the turkey until the internal temperature reaches 75°C in the thickest part of the breast, about 1 to 1¼ hours. Transfer to a clean cutting board and let rest 10 minutes.

2. While the turkey is cooking, make the sauce. Pour the canola oil into a frypan over medium heat. Add the diced shallots and mushrooms and sauté 8-10 minutes. Add the chicken stock and simmer 8–10 minutes.

In a small bowl, combine the butter and flour. Slowly add to the mushroom mixture, stirring all the while. Simmer 5–7 minutes, stirring often. Add thyme, then ladle sauce over the sliced turkey.

SERVES 4 | MACROS PER SERVING Calories: 585 Protein: 80g Carbs: 25g Fat: 17g M AY 2 0 1 6

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TURKEY WITH ROASTED BEETROOT & BRUSSELS SPROUTS 1 beetroot, peeled and cut into 2.5cm cubes 170g sweet potato, peeled and cut into 2.5cm cubes 1 cup halved Brussels sprouts 1 tbsp olive oil 1 tbsp chopped fresh tarragon 1 tbsp chopped fresh parsley Sea salt and black pepper, to taste 2 (285g) turkey breast fillets 92

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1. Preheat oven to 200ËšC. Place all ingredients in a mixing bowl, except for the turkey. Mix well. Place the turkey in an oven pan and pour the mixture over the turkey. Cover with aluminium foil, place in the oven and bake for 20 minutes. Remove the foil and bake for 10 more minutes. Serve.

SERVES 2 | MACROS PER SERVING Calories: 384 Protein: 47g Carbs: 30g Fat: 9g

Turkey is rich in selenium, an antioxidant necessary for thyroid metabolism and boosting immunity.

MAINS

TURKEY TIME


TURKEY TIME

APPETISER Spinach pie is such a perfect appetiser, you won’t mind passing up fatty dips and crackers. For a minimum of calories, fat and cholesterol, this starter provides protein and carotenoids to protect against cell damage and vitamin K for proper blood clotting.

FOOD & PROP STYLING BY ROSCOE BETSILL

CHEESY SPINACH PIE 1 tsp olive oil ½ medium onion, chopped 225g low-fat cottage cheese 4 large egg whites 1 (255g) package frozen spinach, defrosted, rinsed 50g reduced-fat

cheddar cheese, shredded 5 g roasted red capsicum Fresh ground black pepper, to taste 1. Preheat oven to 200˚C. Coat a 2 litre baking dish with

cooking spray. In a small frypan, heat olive oil over medium heat. Add onion and sauté about 3–5 minutes. Set aside. 2. Place the cottage cheese in a food processor. Blend until smooth, about

1 minute. Set aside. Place egg whites in medium bowl and whisk until beaten. Add onion, cottage cheese, spinach, cheddar cheese, roasted capsicum and black pepper. Mix well.

3. Pour mixture into pan. Bake until firm, about 22–25 minutes. Place on wire cooling rack. Let stand 5 minutes. Cut into 6 pieces as a side dish or 12 as an appetiser. Serve warm or cold.

SERVES 6 AS A SIDE OR 12 AS AN APPETISER MACROS PER SERVING SIDE DISH (137g)

Calories: 83 Protein: 12g Carbs: 5g Fat: 2g APPETISER (68g) Calories: 42 Protein: 6g Carbs: 2g Fat: 1g

SPICY SWEET POTATO OVEN CHIPS

SIDE

4 medium sweet potatoes, peeled 1 tbsp olive oil ¼ tsp cayenne pepper, or more if desired ½ tsp salt

These chips supply more fibre than regular potato chips. The capsaicin in cayenne pepper adds bite and can also help relieve joint and muscle pain by squelching inflammation.

1. Preheat oven to 200˚C. Coat a large baking tray with cooking spray. Cut potatoes lengthwise into

2.5-cm wedges. In a large bowl, combine oil, cayenne pepper and salt. Add sweet potatoes and toss to coat completely. 2. Arrange sweet potatoes in a single layer on baking sheet. Roast for 15 minutes. Toss and bake for another 10–15 minutes or until golden brown. Serve warm.

SERVES 4 | MACROS PER SERVING Calories: 143 Protein: 2g Carbs: 26g Fat: 4g M AY 2 0 1 6

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TURKEY TIME

QUINOA WITH PISTACHIOS AND DRIED CRANBERRIES 2 tsp plus 2 tbsp olive oil, divided 2 tbsp finely diced shallots 185g uncooked quinoa, rinsed 350ml low-sodium chicken stock 4 tbsp lemon juice ¼ tsp fresh ground black pepper ½ tsp salt 50g dried sweetened cranberries 40 g dry-roasted pistachios, chopped 2 tbsp flat-leaf parsley, chopped

SERVES 4 MACROS PER SERVING

SIDE

Calories: 327 Protein: 8g Carbs: 38g Fat: 17g

1. Place the 2 tsp of olive oil in a large saucepan over medium-high heat. Add diced shallots to pan and sauté for 2 minutes, or until softened. Add the quinoa and stock to the pan and bring the mixture to a boil. Cover and reduce heat. Simmer, without stirring, for 15 minutes or until liquid is absorbed. 2. Remove from heat and fluff with a fork. Allow to cool for 10 minutes. Using a whisk, combine remaining 2 tbsp olive oil, lemon juice and black pepper in a large serving bowl. Add the quinoa, cranberries and pistachios. Toss gently to combine. Garnish with parsley.

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Quinoa is one of the few plant foods with all the essential amino acids your body needs to make muscle. It’s also gluten-free and has three times the fibre of white rice. Pistachios add even more fibre, protein and phytonutrients, which help prevent disease.


Want more protein? Let’s talk Turkey.

Steggles offers something new, from tasty fillets to the finest roasts or mince for bolognaise and burgers. For healthy, tasty meals that your family will love every day of the week, let’s talk turkey. Available from We’re Stegglers for quality


IT OUT

> SHOULDERINJURIES

AREAMONGTHEMOST COMMON IN THE GYM. PHYSIOTHERAPIST GRAHAM BURNE EXPLAINS HOW TO AVOID THE COMMON PITFALLS OF WORKING THIS COMPLEX JOINT. PHOTOGRAPHS BY SIMON HOWARD

NO PAIN, NO GAIN. Everybody

is familiar with this expression. But if you suffer discomfort during a shoulder workout, it could spell trouble. What starts as a twinge can soon get worse, yet many gymgoers ignore it until the pain becomes intolerable. It’s a familiar tale. Shoulder injuries are among the most common in the gym and often require lengthy rehabilitation or surgery. Well-intentioned but harmful advice often makes matters worse. The bottom line is that the shoulder is a complex joint. It’s worth taking time to learn the basics and following the steps necessary to prevent your gains from being compromised by injury.

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R E D L U SHO S C I S A B The shoulder is the most flexible joint in the body, but the flip side is, it’s also one of the less stable. I say “joint,” but it is not actually a single joint. It is the articulation between the head of the humerus bone on the upper arm and the glenoid fossa socket on the shoulder. It’s often likened to a golf ball resting on a rather large tee. The joint is designed for maximum mobility to allow a broad spectrum of upper-body movement, but this inherent instability is at the root of many problems. The rotator cuff is crucial because it stabilises the shoulder. Most shoulder injuries affect the rotator cuff, and the purpose of most rehab work is to strengthen it. The rotator cuff consists of four muscles that can be remembered by the acronym SITS: supraspinatus, infraspinatus, teres minor and subscapularis. These muscles originate from different parts of the scapula (shoulder blade) and insert into the humeral head, converging together into a tendinous “cuff” around the joint. Problems usually occur when tight internal shoulder rotators pull the humeral head forward and inwards. If the external shoulder rotators are weak, they’re unable to counteract this force, and this leads to pain in the rotator cuff. Although the pain is felt in the shoulder, the root of the problem is usually more widespread. The chest, back and biceps muscles all traverse the shoulders, so every upper-body workout activates the rotator cuff to some extent. Unfortunately, many of the exercises we do for these body parts cause internal shoulder rotation, as the chart below indicates.

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There is an obvious mismatch between the internal and external shoulder rotators. Blokes who hammer their pecs and lats are potentially storing up problems by overtraining their internal rotators and neglecting their external rotators.

EVIDENCE

1 / Studies testing the rotator cuff strength of patients with shoulder impingement syndrome consistently show muscular imbalances between external rotator and internal rotator muscles of the injured shoulder. 2 / Significant decreases in electrical activity in the supraspinatus and infraspinatus rotator cuff muscles were found in subjects with shoulder impingement syndrome compared with uninjured subjects. 3 / A number of studies have measured the strength ratio of the external rotators and internal rotators in healthy uninjured subjects. They report that one should be at least 60 to 70 percent as strong as the corresponding muscle group. So if your internal rotators can lift a weight of five kilos, your external rotators should be able to pull a weight of between three and 3.5 kilos to prevent muscular imbalances.

GOLDEN RULES

1 / Do not ignore shoulder pain. Training through it will lead to more serious injury, which will require longer and more invasive treatment. If you experience pain, incorporate rest and a modification period into your program to keep the muscles from grating and teach them how to be exercised safely.

SHOULDER INTERNAL ROTATORS

SHOULDER EXTERNAL ROTATORS

Pectoralis major Latissimus dorsi Subscapularis Teres major Anterior deltoid

Infraspinatus Teres minor Posterior deltoid -

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2 / Be wary of exercises that require excessive internal rotation of the shoulder, such as front raises, lateral raises with thumbs down and upright rows. These moves put the supraspinatus muscle in a potentially compromised position. 3 / Strengthen your middle and lower trapezius and rhomboids to increase shoulder blade stability. Try reverse flyes with straight elbows to hit the middle traps. 4 / Keep external rotators strong and internal rotator muscles flexible to avoid a poor internal/external strength ratio, which results in the humeral head pulling forward. Regular stretching after workouts helps.

TRY THIS WORKOUT

If you search for rotator cuff exercises on the internet, a plethora of generic moves appears. The exercises here don’t cover everything, but they are the most effective moves for men looking to improve their range of motion and the strength of their rotator cuff and scapula. The rotator cuff is composed of a similar number of slow- and fasttwitch muscle fibres, so your aim should be to increase muscular endurance, and you should vary the tempo. Resist the urge to go heavy: this program is about preventing injury rather than hypertrophy, so it’s a short-term measure that will allow you to gain without pain afterward. Incorporate the following exercises into your routine for four weeks. They will greatly increase your chances of avoiding injury and allow you to blast your delts safely in the months to follow. In Weeks 1 and 2, do 3 x 30 reps and adopt a slow tempo of 3 seconds up, 3 seconds hold, 3 seconds down. In Weeks 3 and 4, do 4 x 20 reps, adopting a fast tempo of 1 second up, 0 second hold and 2 seconds down.


SHOULDERS

OBJECTIVE

To isolate activation of the rotator cuff muscles and avoid unwanted contractions of the deltoids.

START

REVERSE PALLOF PRESS

Hold a cable pulley or resistance band by your chest and stand with your right shoulder pointing toward the machine. You should be able to feel tension on the cable.

MOVEMENT

Keeping your shoulders and hips square, press the cable straight out in front of your body, resisting the tendency to rotate toward the machine. The left shoulder should work to stop internal rotation through the movement. Hold, then slowly return your hands to your chest.

STEPAWAY ISOMETRIC CUFF OBJECTIVE

To help the infraspinatus and the teres minor muscles contract in isolation of the deltoids, which is a key component of shoulder stability.

START

Holding a cable pulley or resistance band, stand with your arm by the side of your body and your elbow at 90 degrees.

MOVEMENT

Keep the arm in the starting position and lunge sideways. Focus on preventing the arm from rotating inwards.

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SHOULDERS

PLANK WITH VENTRLAL EXTERNA ROTATION OBJECTIVE

A strong core is a key component of good shoulder function, so simultaneously performing a plank with a rotator cuff exercise is doubly beneficial.

START

Adopt a plank position with a resistance band looped around your wrists.

MOVEMENT

Keep your head neutral and back flat and move alternative forearms a couple of centimetres out to the side.

LANDMINE PRESS

OBJECTIVE

To strengthen the rotator cuff. It provides a better angle for shoulder pressing than overhead presses due to the neutral grip.

START

Adopting a shoulder-width stance, pick up an anchored bar in one hand.

MOVEMENT

Extend the elbow, pushing the weight up, then fully extend the hips and knees to produce maximal force.

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SHOULDERS

OVERHEAD WINDMILL

OBJECTIVE

To stabilise the scapula by making the body work around the stable arm and shoulder rather than the shoulder moving on the stable body (as in traditional shoulder presses). This works the shoulder in a different way by challenging the rotator cuff to constantly activate and stabilise.

START

Press a kettlebell directly upwards and maintain an extended arm throughout the exercise.

MOVEMENT

With your legs at a suitable distance apart to allow both hip and shoulder exibility, turn outwards the foot on the opposite side to the extended arm and reach down and touch your toes. Keep your legs straight (but not necessarily locked) and your chest out.

BOSU PUSH-UP OBJECTIVE

This staple exercise of shoulder rehabilitation programs improves control of the scapula.

START

Begin in an elevated push-up position on the backside of a Bosu. Brace your core and remain contracted throughout the movement.

MOVEMENT

Lower your body until your chest nearly touches the surface.

Pause, then push up. Once your arms are fully extended, continue pressing and drive your shoulder blades towards the ceiling. Return to the starting position.

GRAHAM BURNE has bachelor of science degrees in physiotherapy and sports science. He is a clinical specialist and physiotherapist working in private practice and elite sport.

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THE STRAIGHT UP SERIES

TRAPS

> PUT THE FINISHING TOUCHES ON YOUR SHOULDER AND BACK TRAINING WITH THIS WELL-BALANCED “YOKE” ROUTINE.

BY JOE WUEBBEN /// WORKOUT DESIGNED BY JIM RYNO /// PHOTOGRAPHS BY PER BERNAL

S LONG AS YOU’RE training upper traps for that Dwayne Johnsonesque, yoked-out look, it’s a good idea to hit the other two portions of the trapezius muscles as well: the middle and lower traps. Not so familiar with those? They’re part of the back musculature and are involved in most pull-up, pulldown and rowing movements, but zeroing in on them via isolation exercises promotes balanced development that enhances posture and reduces injury risk. Consider this workout, designed 102

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by Jim Ryno, a personal trainer and owner of luxury home gym design firm Iron House in New Jersey, US, (iron-house.co), as your one-stop shop for training traps. The first two exercises in the routine – widegrip upright rows and alternating dumbbell shrugs – hit the familiar upper traps, while cable face-pulls work the middle and lower traps, and Smith machine leaning shrugs target the lowers. All told, the routine is only four exercises but covers all you need for total trap enlargement.


ALTERNATING SHRUG Hold a dumbbell in each hand and shrug one side at a time straight up. Working the traps unilaterally puts more of a stretch on the muscles and activates more fibres.

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STRAIGHT UP: TRAPS

THE WORKOUT

TRAPS

Do this routine one to two times a week with either your back or shoulders, or do it on its own. EXERCISE

SETS

REPS

Barbell wide-grip upright row

3

8-12

Alternating dumbbell shrug

3

8-12

Cable face-pull

3

8-12

Smith machine leaning shrug

3

8-10

BARBELL WIDE-GRIP UPRIGHT ROW “Go two times wider than your standard grip and pull no higher than chest height,” says Ryno.

SMITH MACHINE LEANING SHRUG “Your upper body should be bent over at a 30- to 45-degree angle,” says Ryno. “Balance is tough on this move, but the linear motion of the Smith machine makes it much easier to perform. The goal is to target the lower traps.”

GROOMING BY TERI GROVES

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STRAIGHT UP: TRAPS

CABLE FACE-PULL Be careful not to lean back as you pull the handle. Don’t let your lower back do the work your traps are supposed to.

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SUP

THIS MONTH IN SUPPLEMENT NEWS

of its other thermogenics are synephrine and capsaicin (often listed as “capsicum”), also ramp up calorie burning.

LYPOLITIC AGENTS

Fat burners What ingredients to look for if you want that flab-blasting edge in a supp. YOU’VE ASKED YOURSELF

THERMOGENICS

the question many times after seeing an advertisement of a formerly pudgy guy now ripped to the bone as he promotes a fat-burning supplement: does that stuff really work? Actually, yes, it does. But it’s only a small part of the equation. Getting extra lean requires intense training over a long period of time and a clean diet. A good supplement, however, can make that extra bit of difference. Here are the nine most common types of fat burners on the market as well as what to look for when buying them.

A good starting point when looking for supplements to help you lean out is the stimulants market. Probably the most common found in fat-burning supps is caffeine, as it’s a proven, effective calorie and fat burner that also reduces hunger, improves mood, decreases fatigue and boosts strength levels. Caffeine has a lot going for it, which is why it’s found in most fat-burning supplements. Green tea is also popular. Its active ingredient, epigallocatechin gallate (EGCG), has been shown in studies to increase calorie-burning. Two

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Lipolysis is the process of releasing fat from fat cells, so, as you can imagine, lipolytic agents are good things to have on your side. When fat is removed from the cells and burned for fuel, those cells shrink, making you leaner. Caffeine is great at increasing lipolysis, but so are the ingredients CLA, yohimbine, forskolin (which also boosts testosterone) and hydroxycitric acid. When searching for an effective fat-burning supplement, look for these ingredients.

FAT TRANSPORTERS Releasing fat from fat cells isn’t enough. If that fat isn’t burned for fuel, it’ll remain in the blood stream and end up getting stored again. That’s bad news. This is why carnitine is great as a supplement. It helps transport the released fat into your cells’ mitochondria, where it’s subsequently burned and gone for good.

THYROID STIMULATORS The thyroid gland plays a crucial role in your body: it produces thyroid hormones that increase your metabolism. For those guys well into their 30s or 40s, revving up the metabolism is highly desirable. Two of the more effective thyroidstimulating supplement ingredients are bacopa monniera and forskolin.


BODY COMP INSULIN CONTROL

SUPPS

MJ’s NUTRITIPS

Few hormones play a bigger role in staying lean than insulin. When you eat a carb-heavy meal, insulin levels rise, fat-burning is blunted and your body instinctively wants to hoard fat. Good luck trying to get ripped when this happens on a regular basis. For those who refuse to go low-carb, such insulin-lowering ingredients as antioxidant alpha lipoic acid, cinnamon extract (aka Cinnulin PF), chromium and evodiamine can help you keep insulin levels in check.

APPETITE SUPPRESSANTS Consider this category of ingredients a means of behaviour modification. When you clean up your diet in hopes of shedding fat, two of the biggest things to overcome are food cravings and hunger pains. When you rid unhealthy foods and extra calories from your diet, you get hungry. Fill that void with green vegetables, and use appetite suppressants like glucomannan, phenyethylamine, simmondsin and 5-HTP to curb your urges to overeat.

MOOD AND BRAIN BOOSTERS If you’ve ever gone on a serious get-lean, calorierestricted diet, you probably recall having some noticeable mood swings. (If you don’t recall, your significant other definitely does!) Fortunately, supplement manufacturers understand this effect, which is why they include in their fat-burning products ingredients to boost your mental wellbeing. Caffeine is one such ingredient, as are phenylethylamine, which also increases calorie burn; the amino acid tyrosine; and vinpocetine.

DIURETICS Your body-fat percentage can be well into the single digits, but if you’re holding too much water under your skin, you won’t get that sharp muscle definition that bodybuilders and high-level fitness models possess. You may not want to hold that “dry” look for long, but it’s nice for the periodic trip to the beach or photo shoot. This is where a supplement with diuretic ingredients can help. Natural diuretics that will get rid of some of that water under the skin include dandelion (Taraxacum officianilis) extract, uva ursi (aka bearberry) and horsetail extract.

CARB AND FAT BLOCKERS What’s the dieter who absolutely loves pizza supposed to do? Not eat pizza – ever? That doesn’t sound like fun, which is why carb- and fat-blocking supplements are so popular. Their ingredients work to block the amount of carbs and fat that the body absorbs, binding to the undesirable nutrients and removing them before they do any damage to your physique. The best carb blocker out there these days is white kidney bean extract (Phaseoulus vulgaris).

Available From Chemist Warehouse for $29.99 each

Keep those cravings at bay Treat yourself - don’t defeat yourself. WHETHER YOU’RE BULKING or leaning out; body composition is always a priority, and the restriction of your favourite foods can be overwhelming. But there are steps you can take to lessen food cravings. Firstly, make sure you stick to your macros – cutting out carbs will only make you crave them more. Adding more fibre to your diet will help you to feel full, as can healthy fats, which you’ll find in things like nuts, seeds and avocado. But you don’t need to deprive yourself of treats entirely – you just need to be more selective with what you treat yourself with. INC Protein Mousse is high protein, low carb and low fat; keeping your physique goals on track. The combination of four proteins ensures your muscles are supplied with the nutrients they need for growth and repair. With INC Protein Mousse you get a guilt-free indulgence without the added calories. Available in chocolate, strawberry and vanilla flavours, to satisfy y that sweet tooth! Find it at chemistwarehouse.com.au

MATHEW JONES BSc (Nutrition, Exercise Science)

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Pure Warrior Powered by Swisse EXTREME BURN is a thermogenic protein formula that helps build lean, defined muscle. Containing 28 grams of protein per serve, Pure Warrior EXTREME BURN helps preserve muscle to maintain definition, which supports calorie burning. Available in chocolate and vanilla flavours. swisse.com/en-au

One of the cleanest, purest WPIs in the world. It contains 100 percent New Zealand WPI from grass-fed, hormonefree cows. The only additions are natural flavourings, natural Australian fruit powders, cocoa and vanilla and the natural sweetener Stevia, and the product remains very low in both fats and carbohydrates. bulknutrients.com.au

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Pure Warrior Powered by Swisse EXTREME BULK is a mass gain protein formula that helps build muscle mass. Naturally high in anabolic amino acids for fast absorption and optimal muscle growth, Pure Warrior EXTREME BULK is rich in leucine, a branched chain amino acid known for its vital role in protein synthesis to help build and repair muscles. Available in chocolate and vanilla flavours. swisse.com/en-au

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Muscle Deluxe Bar is a great-tasting high protein bar. A snack to support body performance goals. Can be consumed before or after training, it assists in energy levels and helps support muscle repair. Comes in great tasting flavours of chocolate or toffee. chemistwarehouse.com.au

A premium protein formula that delivers superior results. Naturally high in anabolic amino acids for fast absorption and optimal muscle growth, Pure Warrior EXTREME WHEY is rich in leucine, a branched chain amino acid known for its vital role in protein synthesis to help build and repair muscles. Available in chocolate and vanilla flavours. swisse.com/en-au

PURE WARRIOR 100% WPI

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A pure whey protein isolate formula, manufactured to the highest standards using microfiltration technology for fast absorption and superior results. With ultra-low lactose, lowcarbohydrate and low-fat, Pure Warrior 100 percent WPI is also rich in leucine, a branched chain amino acid (BCAA) known for its vital role in protein synthesis to help build and repair muscles. Available in chocolate and vanilla flavours. swisse.com/en-au

If you demand the fastest possible absorption from your protein, Hyper Hydrolyse is for you! 15 minutes after ingestion, up to 60 percent is absorbed and within 90 minutes, over 90 percent will have been hydrolysed. But the best part is the unique enzyme which breaks down amino acid chains rapidly once liquid is added, absorbing faster than your old fashioned HWPI. bulknutrients.com.au

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