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HOW TO
TACKLE AN
ALL BLACK

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Than This

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88

oct.

The expert
lowdown on
fitness trackers.

33

Beach soccer
could make you
a better lover.

Breakthroughs

Game Changers

21 News

33 News

40 Lose it

More movement, less

chance of The Big C.

Increase your weekly

exercise, reap the
rewards in bed.

Bored of the same

old snacks? Here are
21 satisfying options.

34 Eat fit

43 Training

Hawaiis poke all

your recovery needs
in one yummo bowl.

Chicks dig a toned butt.

Get yours in shape now!

36 Get a grip

Say Hell, yeah! to

protein pancakes.

22 Fitness
Fact: rest longer and
youll lift stronger!

24 Nutrition
Walnuts are crazygood for your body.

26 Health
Texting while driving
will crash your brain.

28 Upgrade
Build killer delts with
this kettlebell drill.

Raise the bar...and

never let it slip.

38 Inspiration
He battled cancer and
came through ripped
and revitalised.

Get the glutes

that get the girls!

48 PT profile
Trainer Jarrod Martins
tips for champion cardio.

Features

50 Style
Choosing a beaut suit.

30 Success
Curious women want
sex more often.

43

46 Health

78
COOK ONE
LEAN MEAT,
MAKE SEVEN
DELICIOUS
MEALS!

58 The 12-week
challenge contines!

86 Endurance fuel:
the full story

The second part of our

complete three-month
exercise and meal plan.

What to consume before,

during and after that
long-distance event.

70 Best darn gym

on the planet

88 Ignore the haters,

stay on track

Why sports stars and

other elite athletes ock
to Exos Arizona HQ.

Despite the backlash,

tness trackers are still
a must-have item.

78 A weeks worth
of easy eating

96 The cycle of
cheating continues

Cook your protein in bulk

and set yourself up for
seven miracle meals.

How illegal performance

enhancers are ruining
amateur cycling, too.

oct.

115

Chow down on
Paleo megaprotein meals.

70

Work out at
the worlds
coolest gym.

86

A top tucker guide

for your next
endurance race.

The Body Book

Regulars

105 Squat tips

12 View from the top

How to smash your PB.

14 Ask Mens Fitness

106 Blitz yer bod

16 Training diary

Gain strength, stamina

and flexibility in one go!

18 Hot shot

110 Arm yourself

54 Learn it

Outdoor triceps training

will help pack on size.

126 Scoreboard

112 Stationary order

130 In his own words

Get thee to a bike for

some added endurance!

52 Burn it

129 Subscriptions

123
IF YOU CAN
SPARE 30 MINS,
YOULL BE RIPPED
TO THE MAX.
ON THE COVER

Moodi Dennaoui
P H O T O G R A P H Y:

115 Lean cuisine

Paleo power dishes
with a gourmet twist.

118 Bicep blasting!

Five expert suggestions.

120 Super shakes

Everything you need
in one delicious drink.

123 Quick & deadly

A kick-arse routine for
time-poor blokes.

Mazen Elabd Photography

[email protected]

V IE W FRO M T HE T O P

Transform
body and mind

ew things in life change you like

changing your body composition and
shape. Sure, you look and feel good,
and earn favourable comments from
friends and family, but there other
less obvious changes that are far more profound.
Primarily, your relationship with yourself.
You change mentally as well as physically. The
several months of dietary discipline necessary to
lose fat develops serious self-control and selfrespect. The requisite exercise regime to build
muscle makes you mentally tougher and harder.
Your new physique boosts your confidence. And of
course your cardio improves, you get significantly
stronger and reduce the likelihood of a raft of
lifestyle diseases. In short, youre healthier.
We see a lot of transformations here at MF and
we can assure you, if you transform your physique,
youll be a different man living a different life.
Who knows? You could end up on the cover of this
magazine. (See mensfitnessmagazine.com.au.)
To give you a helping hand, we have a custommade workout (page 58) as well as some great
dietary advice from Moodi Dennaoui, our seriously
ripped cover model. Plus heaps more advice on
getting the body you want. All it takes now is to
throw on some training gear and start moving.
You wont regret it. Guaranteed. We hope you
enjoy the magazine. Stay strong.

SUBSCRIBE TO
MENS FITNESS

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TODAY!

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GAME: THE
COACH IS BACK!

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JUST $130
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mensfitness
magazine.com.au

TODD F. COLE, EDITOR

[email protected]

Follow me
on twitter
@toddfcole

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12

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MENS FITNESS

OCTOBER 2016

EDITORIAL

Editor Todd Cole

[email protected]
Associate Editor Ashley Gray

ART
Art Director Tania Simanowsky

SUBSCRIPTIONS
Subscriptions Manager Julie Hughes
(02) 9439 1955; [email protected]

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FINALLY...
THE NRL FINALS
ARE HOME.

FOR THE FIRST TIME EVER, THE NRL

FINALS IN SEPTEMBER ARE LIVE ON
FOX SPORTS.

Foxtel and some services not available to all homes. Foxtel marks are used under licence by Foxtel Management Pty Ltd.

 Wise up

Send your questions to [email protected]

Ask Mens Fitness

bad is booze if
you want to build
Q How
a better body?
When youre trying to add
lean muscle mass you need
to eat a calorie surplus each
day to give your body the
energy to function and grow.
The calories alcohol provides
are nutrient-poor empty
ones. A schooner here and
there isnt a big problem, but
too much too often will result
in fat storage at the expense
of muscle gain. Besides,
who wants to train with
a hangover?

King of the rowed.

Keep your body angled
forward so your
shoulders are in front.

I spend all day at a

computer and a lot
Q
of my free time staring
at a screen. Is this
bad for me?

night-time sleep?
While the old maxim
nothing beats a good nights
sleep is certainly true,
tactical napping can give you
a refreshing boost. But its
crucial to time it right or you
risk making yourself feel
worse. The two ideal
durations are 20 minutes,
which nudges you into the
first and second sleep cycle
stages, and 60 minutes,
which pushes you into the
third and fourth (enhancing
your memory networks and
helping cement new
learning). You dont want to
get caught between the two
time windows or sleep longer
than an hour, because youll
wake up feeling groggier.

14

MENS FITNESS

OCTOBER 2016

SUBSCRIBE TO
MENS FITNESS

Rowing incorrectly can be bad for your back but with the
right form, it actually strengthens your core and back, says
Bryan Volpenhein, three-time American Olympian and 2004 gold
medalist in the mens eight. Its also an insanely effective full-body
workout: If you weigh 85kg, youll burn about 622 calories an hour
rowing at a moderate pace, and about 754 an hour at a strenuous
intensity. As for form, Start at the catch where the handle is closest
to the monitor, Volpenhein says. Keeping your body angled forward
so your shoulders are in front of your hips and your arms are straight
out in front of you, push your legs. When your legs are almost flat,
swing your body open while still keeping your arms straight. When
your body is just past perpendicular, you can pull your arms into the
body to finish the stroke. Just be sure to let your arms and body reset
properly before you start the slide and bend your knees. As you learn,
Volpenhein recommends 3045 minutes of intervals of 4 minutes of
rowing and 12 minutes of stretching off the machine. Keep strokes
per minute to 22 or below.

GET IN TOUCH
Post your fitness questions.
3-MONTH
PROGRAM

Youll get 24 issues

for just $130 thats
+
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STRONGER
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For more details, see

p129 or call 02 9439 1955

HOW TO
TACKLE AN
ALL BLACK
LIFT YOUR
GAME: THE
COACH IS BACK!

AUSTRALIANMENSFITNESS
@MENSFITNESSAU

OCTOBER 2016 8 50
ne smagaz ne com au

naps make
up for my lack of
Q Can

I want to be a badass and

use the rowing machine
more often. But I worry it
might be terrible for my
lower back. Whats the
right and wrong
way to use it?

Me s

You may be at risk of eye

strain, and while theres no
lasting damage, it can cause
short-term discomfort. Take
regular screen breaks using
the 20-20-20 rule, whereby
you rest your eyes every 20
minutes by looking at an
object 20 metres away for 20
seconds. You should also
consider optimising your
screen brightness so that its
similar to your surroundings
and getting an anti-glare
film for your tablet, computer
or phone.

using the hashtag #askMF

Training diary

RUNS

October 16
Medibank
Melbourne
Marathon Festival
Where: Melbourne, VIC
What: Run for fun over
5.7km or 10km or get
real and enter the half
or full marathon, which
nishes with a victory
lap at the MCG.
Contact: melbourne
marathon.com.au

November 6
Great Barrier Reef
Marathon Festival
Where: Port
Douglas, QLD
What: Go troppo for
the 74km Ultra Marathon,
hit the classic 42km
or take it easy over
21km as you enjoy the
amazing FNQ scenery.
Contact: greatbarrier
reefmarathon.com.au

December 18
6 Inch Trail
Marathon
Where: North
Dandalup, WA
What: Pound the
famous Munda Biddi
Trail for 46 kays through
unspoilt bushland in
this long-running and
popular race.
Contact: 6inchtrail
marathon.com.au

RIDES

October 16
Spring Cycle
Where: Sydney, NSW
What: Cruise over the
iconic Sydney Harbour
Bridge and go like the
clappers to Olympic
Park on the 50km
Classic Ride or feel
the burn on the 105km
Challenge Ride.
Contact:
springcycle.com.au

November 6
MS Sydney
To The Gong
Where: Sydney, NSW
What: Support Aussies
living with bastard MS
by saddling up with
9,999 other champs for
either a 90km or 58km
ride along public roads.
Get involved!
Contact: msgongride.
org.au

December 4
Ocean Ride For MS
Where: Hillarys
or Fremantle, WA
What: Choose from
a family ride along 10km
of footpaths (starting at
Hillarys) or 30km/50km/
70km/90km oceanside
road rides (all beginning
at Fremantle).
Contact: oceanride
forms.org.au

TRIATHLONS

MONTHS
AWAY

October 23
Nepean Triathlon
Where: Penrith, NSW
What: The famous
Nepean Triathlon,
Australias oldest tri,
began way back in
1982 and consists
of a challenging 1km
swim, 30km cycle
and 10km run.
Contact: nepean
triathlon.com.au

November 6
Murray Man
Where: Barmera, SA
What: Check out the
beautiful Riverland
region of SA while
competing for honours
over a 1.9km swim,
90km ride and 21.1km
run. Too much? Try
the Half Murray Man.
Contact: murrayman.
com.au

December 9-11
T3X Canberra
Where: Canberra, ACT
What: This event
offers four different tris
to suit your skill level,
right up to the T3X
Endurance Triathlon,
now a qualier for Ozs
long-distance world
championship team.
Contact: t3xseries.
pleezpay.com

SWIMS

MONTHS
AWAY

October 30
Breaka Burleigh
Ocean Swim
Where: Burleigh
Heads, QLD
What: Test your
stroke over 1km or 2km
distances, or smash
the Dash for Cash
if you really fancy
your chances.
Contact:
oceanswims.com.au

November 27
Coogee Island
Challenge
Where: Coogee, NSW
What: Grab your
goggles and get ready
to cover 2.4km while
circumnavigating
Wedding Cake Island.
Or just go for the 1km
Splash and Dash.
Contact: coogeesurf
club.com.au

December 4
Bondi To Bronte
Ocean Swim
Where: Sydney, NSW
What: Test your mettle
between two great
beaches, raise money
to ght kids cancer and
maybe win a cool prize.
Sure beats sitting on the
sand with a paperback!
Contact: bondito
bronte.com.au

ADVENTURE

MONTH
AWAY

October 8
Spartan Race
Sydney Sprint
Where: Picton, NSW
What: If you love a bit
of mud and mayhem,
this is the event to get
you training hard and
smart. Use the online
code MF16 to get 10%
off your registration.
Contact: spartanrace.
com.au

November 5
Paddy Pallin
Urban
Where: Sydney, NSW
What: Hit the CBD in
teams of two, solving
clues, racing through
checkpoints and taking
on mystery tasks.
Extreme sightseeing
with plenty of sweat.
Contact: paddy
pallinurban.com.au

December 3-4
Adventurethon
Anglesea
Where: Anglesea, Vic
What: From the Taste
(paddle 1km, MTB 10km,
run 4km) to the Ultra
(16km/29km/16km), this
scenic Surf Coast event
is all about maximising
YOUR experience.
Contact: adventure
thon.com.au

Got an event in your state that MF readers can train for in 2016? Email details to [email protected] with a couple of good action photos.
16

MENS FITNESS

OCTOBER 2016

18

Hot shot

MENS FITNESS

OCTOBER 2016

Dude, wheres
my seat?

Red Bull content pool

What with traffic so bad and footpaths clogged with random

Pokemon Go hunters, it makes sense to make air travel your No.1
mode of transport. Tobiasz Kamil certainly does. Sure, his aerial
trips always end with skinned hands and the occasional busted
limb or bruised buttock, but he gets where he wants to be when
he needs to be. The Polish freerunner describes himself as a
little bit crazy cant argue with that, eh regularly leaping from
rooftop to rooftop and beyond like some kinda heroic Super Dude
character. This awesome pic was taken in Oia on the Greek island
of Santorini. Bet Tobiasz got to the beach party before anyone else.

OCTOBER 2016

MENS FITNESS

19

Hard-hitting news from the cutting edge of modern research

Edited by Nina Combs

Breakthroughs
Upyour
cancer
defences
Want to lessen your
chances of getting
the big C? Keep
moving! Consistent
physical exercise may be
the king of the cancer killers,
according to a yuuuge! new
meta-analysis from Americas
National Cancer Institute.
Researchers sifted through
12 studies on 1.4 million
Americans and Europeans
and found that those who
worked out the most had a
1020% reduction in three
of the four most common
cancers lung, breast and
colon and rectal cancer along
with myeloma, head and neck
cancers, and bladder cancer.
And, amazingly, they found that
these avid exercisers had a
greater than 20% reduction in
esophageal, liver, lung, kidney,
stomach, and endometrial
cancer, and myeloid leukemia
as well. Gallbladder cancer,
small intestine cancer and nonHodgkin lymphoma showed a
lowering of risk, too.
And another shocking,
Gotta get exercising! fact to
come out of the study: Subjects
with the highest activity levels
(that is, in the top 10% of all
participants) improved their
odds against getting the 13
cancers regardless of their
BMI (body mass index) or
smoking habits.
How often do you need to
work out to give cancer the
slip? Study head, Dr Steven
Moore, recommends at least
seven hours of brisk walking
per week. A D A M B I B L E

Avid fitness buffs

had a stunning 10
20% lower risk of
getting three of
the four most
common cancers.

OCTOBER 2016

MENS FITNESS

21

Fitness

Breakthroughs

Want to run
longer? Wear
compression
tights

Raring to build
muscle? Rest more
between sets!

Lifters fall into two camps:

Those who believe short rests
between sets are best for pumping
muscles, and those who say longer
rests boost muscle recovery and
performance. A study in Experimental Physiology may have settled the fight.
In it, 16 untrained men did leg presses and extensions with one- or five-minute
rest periods between sets. Muscle biopsies were then taken post-workout, and
at four, 24, and 28 hours after. What the biopsies showed: Lifters who rested 5
minutes between sets had 152% muscle protein synthesis compared with 76% for those
who rested just 1 minute. To reap the benefits, researchers suggest rests of 23

minutes. (Its OK to work another body part while you wait.)

But, they warn, if youre a longtime lifter, your body may have adapted
to the stress of resistance training, so you may not get the full effect.

Bone rigidity,
which is directly
And in
related to bone
Related News:
density, is much
Running
higher in runners of
Builds Better
endurance-length
Bones, Too
distances (10Ks,
half-marathons)
than in people who are sedentary, according
to a study in the European Journal of Applied
Physiology. Bones respond to stress as
muscles do that is, microfractures caused
by exercise heal and create stronger,
denser bone. This latest nding may lead to
techniques that can prevent the age-related
loss of bone density.

22

MENS FITNESS

OCTOBER 2016

Tart Cherry
Powder Can
Sweeten
Your Run

Leg aches are the pits.

But tart cherry powder
can cut them in half.

Running may
fight heart disease,
improve mood,
sharpen your mind,
and promote weight
loss but it can also
cause inflammation
that can really kill
your legs, hindering
recovery.
But Texas A&M

Uni researchers
have discovered
a solution.
For 10 days, they
gave 27 endurance
runners and
triathletes either a
placebo or a powder
made from the skin
of tart cherries; on
the eighth day, they
also had them run a
half-marathon.
Those whod been
dosing on the tart
cherry not only
ended up with 47%

less inflammation
and 34% less
soreness, they also
busted out finish
times that were
13% faster.
The powder,
easily available
online, tamps
down signs of
physiological
stress and muscle
breakdown,
they say, in a
dose of about
a quarter of a
teaspoon a day.

S t y i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M a t t h e w Tu o z z o l i /A t e l i e r M a n a g e m e n t
using Dior Homme;

If you puff quickly

when pounding
the pavement,
compression
gear might be the
answer to boosting
your endurance
levels, a paper in
the journal Sports
Medicine found.
Researchers
analysed 30 studies
on compression
tights and running
performance and
recovery over
a multitude of
distances.
Because
compression gear
helps speed up
blood flow back
to the heart from
the legs during
a run, increases
in endurance
and clearance
of blood lactate
were noted by the
study authors.
To experience
these benefits in
your next 10k or tri,
MF recommends
buying Australianmade compression
gear from 2XU, the
market leaders.
2xu.com.au

When you think its

time to do the next
set wait longer.

seiko.com.au

How to
really go nuts

ghs

Get more walnuts

into your diet by
using them in
A SNACK:

Sandwich walnut
halves between
dried apricots and
cream cheese

Exercise
doesnt make
you hungrier

Mix cup
walnuts, 2 cups
cooked lentils, 2 tbsp
Dijon, 1 tbsp red
wine vinegar
A DIP:

Hoping to lose
weight, but heard
exercising makes
you hungrier?
Dont cancel your
gym membership
just yet,
In a small study
in Medicine &
Science in Sports
& Exercise, two
groups of subjects
reduced their daily
calorie totals one
by eating fewer
calories, and one by
exercising to burn
off the calories.
The intriguing
finding: Ghrelin,
the hormone that
controls hunger,
spiked in subjects
who ate less, which
made them want to
eat more. But there
were no ghrelin
spikes in those who
exercised without
dieting in fact,
at a shared buffet
table, they ate 300
calories less.

A C E R E A L : Mix
1 cup toasted walnuts,
cup raisins and dried
cherries, 3 cups
whole-grain puffed
cereal, 1 cup dark
chocolate chips

Walnuts:
Not so fat!

24

MENS FITNESS

OCTOBER 2016

When youre
exhausted
mentally, such
as after a trying
workday, you can
stop your brains
comfort-seeking
hunger urges
simply by doing a
15-minute highintensity workout,
researchers at
Alabama University
in the US say. So,
HIIT it!

Keep weight
off for a year &
youre golden
Stick it out for a
year and youll be
over the biggest
diet hurdle, say
Copenhagen Uni
researchers. They
found that, after
that time, the
bodys levels of a
particular appetitehalting hormone
gradually increase,
leading to fewer
hunger pangs.

Another reason to
love (light) beer
Beer without

Good for your sixpack? The hops in

beer may promote
weight loss.

the beer gut is

it possible? New
research in Nutrition
Journal has linked
weight loss to the
matured hop bitter
acids that form when
beers stored for a
long time. But, not
so fast, beer lovers:
The amount of
calories in the beers
with the highest
hop content, strong
IPAs, would offset
any positive effects.
Those lighter brews
are looking better
and better just tell
yourself, As long as
its cold, right?

Levi Brown

Dietitians often caution against eating lots of high-energy foods,

like nuts, to avoid putting on kilos. But a one-year study presented
D
at a recent Experimental Biology conference found that when
subjects ate up to 15% of their daily calories in walnuts, it had no
effect on their bodyweight, and even reduced their LDL (bad) cholesterol
levels compared with non-nut eaters. And that wasnt the only great
walnut-centric revelation to come out of the meeting: A US study found
that just 45g of walnuts a day can change your gut bacteria in a way that
helps decrease inflammation and cholesterol, potentially improving heart
health. Another study from Georgia University showed that diets high
in polyunsaturated fats like those found in walnuts can tamp down
hunger and make you feel full. And Oregon State University researchers
found that a mix of walnuts and polyphenol-dense foods like fruit, berries
and green tea can quash inflammation and boost your metabolism. Go for
at least 45g (about 20 halves, or a palmful) every day.

KILL YOUR
APPETITE IN
15 MINUTES

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Health

Breakthroughs

Youre not just

texting youre
turning off a part
of your brain.

Why texting
while driving
will kill you
Its simple: Texting at the
wheel doesnt just distract
you a little or take your
eyes off the road for a few
insignificant seconds. It also shortcircuits the part of your brain that
keeps you driving in a straight line
on the road. And not even an ace car
jockey like you is a match for a brain
thats gone AWOL.
US researchers from Houston Uni
hoping to learn why drive-texting is
so deadly (see the frightening stats
below), put students in high-fidelity
simulators and distracted them
with texting as well as complex and
emotional questions. In all cases,
their car handling became jittery
but only texting caused dangerous
lane deviations and unsafe driving,
because it severed the hand-eye
connection needed to activate the
sixth sense that keeps us on course.
So put your damn phone in the
glove box, let a passenger hold it or use
voice activation, which research has
found is safer than holding a phone.

To Relieve
Stress, Do
Something Dirty
You could garden,
set fence posts
hell, you could
even dig for buried
treasure. Just as
long as you do it in
the dirt, youll reap

unexpected health
benefits.
Surprisingly, it
turns out that an
ancient bacteria
that thrives in soil,
Mycobacterium
vaccae often
referred to as the
old friend because
its been shown
to reduce asthma
Researchers at the

You dont
have to be
a greybeard
before
your time.

26

MENS FITNESS

OCTOBER 2016

Dig in.
A beneficial
bacteria in dirt
can ease stress.

Studies Show that

Texting While Driving:
Makes you 23 times more likely to crash
Kills teenage drivers
Leads to distraction. Taking our eyes off the
road to look at a phone for 4.6 seconds means
you are driving blind for 75m if you are
travelling at 60km/h
Is responsible for about 25% of all accidents
Slows your brake-reaction speed by 18%
Makes you about 6 times more likely to cause an
accident than driving drunk
Affects you the same as driving after 4 beers

Jarren Vink

University College
London recently
discovered the gene
responsible for
grey hair. However,
theyre still aeons
away from coming up with a product that will
combat it. Thats bad news if
youre rocking a beard and
its beginning to turn silver.
To banish the greys, try
Just For Men Moustache &
Beard which is formulated
for coarse facial hair. The
no-drip, brush in gel makes
application simple, ensuring
grey-free facial fuzz.

symptoms and fight

tuberculosis may
also lower stress and
fight inflammation,
new research has
discovered.
And, yes, the
only thing you
have to do to get
this buggy buddy
into your body,
according to the US
Proceedings of the
National Academy of
Sciences study, is to
hit the dirt: The mere
act of touching or
breathing in the nonpathogenic bacteria
will make it part of
your microbiome.
In related news,
the Japanese trend
of forest bathing
surrounding oneself
with the sights,
sounds, and smells
of nature to stay
healthy and sane
is slowly catching
on here in Australia.
We can dig that.

N O W#POLYO
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CAN
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Upgrade

Breakthroughs

Get stronger
shoulders fast!

How to do it
Hold a kettlebell in both hands

Do this kettlebell stability drill and build bigger delts in next to no time.
If youre trying to
build an impressive
V-shaped torso, it
all starts with the
shoulders. Adding size
across your deltoids
especially the middle
delts on the sides of
your upper arms
is the key to creating
width at the top of your

torso so that it tapers

down to your waist,
creating that desirable
physique. And the
good news is that the
broader your shoulders,
the narrower your
waist appears, even
if youre carrying a
little extra timber. The
trouble is that your

shoulder joint is one of

the most complicated
and delicate in your
body, which means its
more likely to suffer
injury. Strengthen the
joint with this kettlebell
stability move to build
a solid foundation that
lets you sculpt wider
shoulders.

with the handle down. Keeping your

chest up and core braced, press
it directly overhead, drawing your
biceps back close to your ears.
Slowly lower it until the handle
touches one shoulder, then move it
across in front of your upper chest
to touch your other shoulder, then
press it overhead again. Thats one
rep. Start with a lighter kettlebell,
doing three sets of 15 to 20 reps, to
master the movement pattern, then
increase the weight gradually as
your shoulders become stronger
and more stable. You can also use
this as a warm-up drill before your
heavier shoulder-specific sessions.

3 MOVES FOR A BIG DELT BOOST

Use these shoulder-growing moves from renowned US trainer Joe DeFranco to target all three heads of the deltoids in turn.
Do three sets of eight to 12 reps with no rest between moves.

SEATED DB
LATERAL RAISE
Sit holding dumbbells by
your arms, palms facing.
Raise your arms out to
the sides, leading with
your elbows. Stop at head
height, then lower.

28

MENS FITNESS

OCTOBER 2016

SEATED PLATE
FRONT RAISE
Sit upright on the end
of a bench holding a 1020kg weight plate in both
hands. With straight arms,
raise the plate to head
height, then lower it.

SEATED DB CLEAN
AND PRESS
Holding dumbbells, shrug,
then bend your elbows
to bring the weights to
shoulder height, then do
a half-overhead press.

W o r d s S a m R i d e r P h o t o g r a p h y D a n n y B i r d M o d e l D e k e Ta y l o r

EXCLUSIVELY AVAILABLE AT

Success

Breakthroughs

Smokers Make Le$$ Money

Healthy lungs not
enough incentive
to quit? How about
a healthy bank
account?
Smokers dont
just pay through
the nose for cigs:
They also earn
lower salaries and
have more trouble
getting hired.
A Canadian study
followed 120 out-ofwork nonsmokers
and 131 smokers as
they hunted for jobs.
After a year, 56% of
nonsmokers had

work, but only 27%

of smokers did and
they were getting
about $5/hour less.
Why? Smokers
may spend more
on nicotine than
on goods/services
that could help a job
hunt, the study says;
and bosses could
connect smokers
with more sick days
and health costs.
One thing were
sure of: Theyre
always outside
smoking when you
need them.

Things will get

better (really!)

Bouncing back
after hardship?
Dont rush it.

Between now and

30

MENS FITNESS

If youre having
trouble getting over a
traumatic life event
a job loss, divorce or
death and someone
tries to help by
saying, Hey, get over
it! tell them a new
American study shows
that not only are people
more deeply affected
by trauma than
previously thought, but
the recovery period
is often significantly
longer, too.
Then tell them to go
blow it out their arse.

Curious
women want
more sex

Bet right now youre

feeling pretty
curious yourself, huh?
So heres the deal.
US researchers asked
278 newlywed couples
to keep a diary of the
frequency of their sex
during a two-week period. They also did a personality profile
measuring conscientiousness, agreeableness, openness to
experience, neuroticism and extraversion.
When analysed, the diaries showed that how frequently
the couples had sex (the average was three to four times
in two weeks) depended on the personality of the woman:

Not quite out

of the Woods.
It can take longer
than expected to
get over a trauma.

In the couples who had sex the most often, the woman was
more agreeable or open to new experiences. Interestingly,

the mans personality had no effect on frequency. (Hey

curious, not curious, neurotic, not neurotic when are we
not interested, right?) And since previous research shows
that men usually want sex more than women, this supports
the notion that women really are the sexual gatekeepers.
Moral: Love curling up with something soft and warm?
Find a curious kitten to play with. J A M E S R O S E N T H A L

Jonathon Kambouris; Prop st y ing by Rache Stick ey

30, its gonna suck

but then things will
lighten up, says new
research from Happify
( happify.com ), a
science-based
mental-health app.
The site analysed
88,000 of its users
stress levels and
found that stress is
worst in a persons
20s, when grown-up
responsibilities rent,
bills, career, romance
are growing faster
than the coping
mechanisms needed
to handle them.
Luckily, this lets up
in the 30s to 40s, when
coping skills are more
developed. Hang in
there, its almost over.

Is she inquisitive
and open to new
experiences?
If so, my man, youre
in serious luck.

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EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU

GameChangers
Get t
to score!

Dont drop the ball.

The more you work
out, the better youll
perform in the sack.

Just a couple of
hours of exercise a
J
week is all it takes to
significantly improve
your skills and stamina between
the sheets, according to a new
study published in the Journal Of
Sexual Medicine.
Of the 300 subjects in the
self-reported study, those who
performed the most physical
activity each week saw the
greatest improvements in
their quality and frequency of
erections and orgasms, while
those who did the least exercise
reported lower sexual function
and satisfaction. Those who
recorded the most significant
improvements were those
who performed 18 metabolic
equivalents or METS of exercise
per week, which equates to two
hours of strenuous training, 3
hours of moderate activity or six
hours of light exercise.
Dr Stephen Freedland,
co-author on the study, said that
people keen to improve their
sex lives should do whatever
exercise they liked. When it
comes to exercise, there is no
one-size-fits-all approach.
However, we are confident that
even some degree of exercise,
even if less intense, is better than
no exercise at all.

Game Changers

Eat t
Bring the heat.
This spicy poke
variation uses
mayo instead of
soy sauce.

Raw
energy
Meet poke, a killer mix of
fresh raw tuna and vegies
thats soon to hit Aussie
menus and is a nearperfect post-workout
recovery meal.
BY PAU L L U N D E RWO O D
PHOTOGRAPHS BY JARREN VINK

Poke bowls are so

popular in their
home of Hawaii that
even liquor stores sell
them fresh. But unless
youve spent time in
the Aloha State, you
probably havent heard
of them. Thats about
to change. The term
poke (POH-kay) means
to section, slice or cut.
And thats exactly what
youre getting with a
poke bowl a raw salad
that combines tuna with
fresh veggies and a bed
of grains such as brown
rice. Together, the bowl
contains everything you
want after a big workout:
protein, fibre and good
fats with hardly any
calories. With poke spots
soon to be popping up
everywhere, we asked
poke specialist Drew
Crane, for a quick tutorial
on making our own.

Food St yling by Ali Nardi

THE CLASSIC

THE NEWCOMER

Shoyu and
Sesame Oil Poke

Spicy Ahi Poke

Traditionally,
Hawaiian fishermen
made poke by mixing
cubed tuna with
seaweed, salt and
sweet onions. The
humble snack has
taken myriad forms
since then, but today,
when most people
think of poke, they think
of a variation called
shoyu, says Crane. It
contains tuna, sesame
oil and tamari shoyu
(fermented soy sauce).
For a more buttery
umami flavour, swap
the tuna for octopus.

If youre up for a dish

with more of a fiery
kick, jack up the heat
with the Japaneseinflected addition of
mayo and sriracha
sauce plus cayenne
pepper, which will
remind sushi fans of
spicy tuna rolls.

SERVES 34

INGREDIENTS

500g fresh tuna

3 tbsp tamari shoyu
1

tbsp sesame oil

tbsp chilli oil

1/
3

cup sweet onion,

chopped fine

tsp grated ginger

1

tsp oyster sauce

cup shallots,
julienned or chopped
1

avocado, cubed
Toasted sesame
seeds, to taste

DIRECTIONS

1) Pat tuna dry. Using

a sharp knife, slice
fish into uniform
1cm cubes.
2) In a mediumsize bowl, mix
together shoyu,
sesame oil, chilli
oil, onion, ginger
and oyster sauce.
Add tuna cubes
and cover with the
marinade mixture,
folding everything
together until fish
is fully coated.
Put the bowl in the
refrigerator and let
the fish marinate for
35 to 45 minutes,
Crane says.
3) Top with shallots,
avocado and
sesame seeds. Or
dont, says Crane:
Poke is like salad
toss in whatever
suits you.

(S H O W N O N P R E V I O U S PA G E )

SERVES 34

INGREDIENTS

500g fresh tuna

1 tbsp tamari shoyu
1 tsp sesame oil
2 tbsp mayo

Fear
No Fish!
4 rules for buying
raw seafood

When adding
raw fish to your
kitchen repertoire,
its critical to know
how to find the
freshest, highestquality catch
possible. Robby
Cook, executive
sushi chef and
co-author of The
Complete Guide to
Sushi & Sashimi,
tells you how.

2 tbsp sriracha
1 tsp cayenne pepper
1 tsp freshly squeezed
lemon juice
cup shallots, chopped
1/
3

cup sweet onion

1 avocado, cubed
Toasted sesame
seeds, to taste
DIRECTIONS

1) Prep and cut tuna

as described in the
previous recipe.
2) After 30 minutes,
add shoyu, sesame
oil, mayo, sriracha,
cayenne pepper,
lemon juice, shallots
and sweet onion.
Toss until coated
with spicy mayo
sauce.
3) Add mix-ins. You
can go beyond soybased sauces, says
Crane. Like olive oil
and lemon juice.

Tuna titan.
This recipe is about
as close as it gets
to the traditional
Hawaiian classic.

Make friends with

a fishmonger
Ask where the
fish came from,
when it came in
and if its in season
now, says Cook.
That way you can
determine how far
the fish traveled and
whether it was farmraised or caught in
season.

See, feel and

smell for yourself

Tuna should be
a deep red, like
steak; salmon a
robust coral.
Avoid fish that
looks slimy, dry
or shiny. Some
whitefish and
tuna develop an
iridescence as
they age, says
Cook. Sushi chefs
Look locally
have a word for
Search out nearby it when its old
Asian markets.
or bad quality
They often have
rainbow-y. When
specific fish for
you press down
sushi or sashimi and on it, it should
smaller blocks of fish be firm and push
so you dont have to
back. Finally, take
buy whole fillets,
a whiff. If it smells
says Cook.
fishy, dont buy it.
You want a light
ocean scent.

Know which fish

is good raw

Unfortunately
they dont come
with labels, and
sushi quality
doesnt really mean
anything, says Cook.
If its fresh you can
eat it raw beef,
fish, whatever.
Go for the specific
fish that are geared
toward sushi and
sashimi, like tuna,
salmon, yellowtail,
striped bass, and
snapper. If youre
able to source
directly from the
docks or fishermen,
theres nothing
better, he says.

Get a grip

Game Changers

T H E T R U T H O F T H E M AT T E R

Fact: Home gyms kickstart

transformations
When you
hook-grip, your
thumb wraps
the bar first.

Never drop
the bar again
Sink your hooks into
a new PR with this
grip technique.

36

MENS FITNESS

OCTOBER 2016

H O L LY W O O D
MUSCLE

Get jacked
like Hugh
Jackman
Muscle up
with dropsets

MYRUN treadmill
for the home allows
users to enter a
whole new world
of performance
training with
personalised
training plans,
step and stride
assessment and a
music playlist that
matches your pace.
Designed to work
with your tablet
through the native
MYRUN app, you
can create a bespoke
program that takes
into account your
current fitness level.
There is even the
option of consulting
a coach. Its brilliant
stuff. $4,235,
technogym.com/au

YOURE 73%
MORE LIKELY TO
START WORKING
OUT WITH A
HOME GYM.
Ron Mathews has
trained a whos who of
celebrities, including
Hugh Jackman and
Joe Manganiello, and
his No. 1 training tip
is dropsets.
Ive done this with
all my celeb clients,
says Mathews. We
work up to a heavy
set of four to seven
reps, then drop the
weight by 3050%
and do 8 to 12 reps.
Reducing the load
and cranking out
more reps without
rest allows you to
keep training the
muscles past where
they would normally
fail, adding more
stimulus for growth.
Try dropsets on
dumbbell presses,
curls, and machine
exercises. For
more on Mathews
training, visit ron
mathews.net.

S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M a t t h e w Tu o z z o l i /A t e l i e r
M a n a g e m e n t u s i n g D i o r H o m m e ; M a n g a n i e o : P e t e r Ya n g

If you deadlift or perform Olympic lifts

(snatches and cleans), youll reach a point
when the weight is too heavy for you to control it
By Sean Hyson
with a conventional overhand grip. At that point,
Photograph by
lifters often switch to an alternating grip one
James Michelfelder
palm facing down and one facing up for more
support, or they use lifting straps.
The problem with the alternating grip is that the
imbalanced hand positioning can cause the bar to twist
away from your body during a rep, hurting your back.
The problem with straps is they do too much of the work,
securing the bar without maximum use of grip muscles.
Enter the hook grip. Push your palm into the bar, and
then wrap your thumb around it first. Now wrap your
fingers over the bar your index and middle fingers will
layer over your thumb. From now on, the bar will never
slip out of your hands when the weight gets heavy,
and it wont go flying when you thrust it overhead. One
caveat: The hook grip hurts like hell for the first few
months you do it. Your thumbs will feel like theyre in a
vise till then, but wrapping them in athletic tape will help.
Use straps on your heavier sets until youve adapted.

A home gym or
treadmill may be the
motivation you need
to begin your body
makeover journey.
A study published
in the Annals of
Behavioral Medicine
found that sedentary
adults were 73%
more likely to
start exercising if
they had set up
a home gym.
With this in mind,
MF went looking for
the best cardio home
gyms on the market.
Most products
come with personal
digital screens or
full graphic workout
displays to help you
get the most out of
your workout.
There is, however,
one company that
is taking the tech
aspect of cardio
equipment to the
next level.
Technogyms

Game Changers

Inspiration
The longer I was
away from the gym
the more I wanted
to be there.

TALE OF THE SCALE

JERMYN JANA
AGE: 27
LIVES: SYDNEY
HEIGHT 175CM
WAS: 64KG
NOW: 78KG,
9%BODY FAT
GAINED: 14KG
MUSCLE

Battle hardened
Jermyn Jana bravely fought off cancer and used the experience to inspire
him to build a better, healthier body.

Being told
youve got
cancer
can have
a devastating
psychological impact.
In Jermyns case, it
made him stronger.
Just 15 at the time
he was diagnosed, it
helped make him the
healthy, ripped young
man he is today.
An active if slightly
chubby schoolboy
being of Filipino
heritage his mum
insisted he eat
high-carb rice with
just about everything
Jermyn had noticed
a lump on his left knee
he thought needed to
be checked out. His

doctor brushed it
off as a probable
basketball injury, but
it gradually got bigger
and a visit to the
specialist revealed
he had osteo sarcoma
in the knee and
secondary cancer in
the chest.
I didnt know
what to think, but I
knew I had to fight it,
Sydneysider Jermyn
says of the diagnosis.
It was my Mum who
was scared.
He started chemo
immediately but the
effects were horrific.
He couldnt keep his
food down and his
weight plummeted to
64kg. After 22 rounds

and an operation to
install a prosthetic
metal knee, he was
almost in the clear. The
trouble was he could
no longer run or jump.
When he returned to
school in Year 11 hed
been off for nine
months and he needed
to build himself up
again: both physically
and mentally.
His mum bought
him a home gym and
he began to work out
daily. While he
attempted to change
his diet, he was still
eating rice and hot
chips to go with the
protein shakes he was
having to build mass. It
meant he was putting

on more weight than

muscle. It took him
time to realise what
was going wrong,
even though he found
work at a gym: One
day I was taking a
picture of my progress
and I looked closely at
the pictures and I was
80kg and couldnt see
my abs. I knew I had to
change something.
Diet overhaul was
his first task. The rice
hed eaten since
he was a kid was
ditched and in its place
came sweet potato,
oven-roasted chicken
and fresh vegetables
with the emphasis on
lowering carbs and
upping protein. He
also ramped up cardio
the cross-trainer
and Summit trainer
were my best friends
and got into boxing.
In three months, hed
dropped to 71kg and
11-12% body fat. Still
short of his target
weight of less than
10% body fat and not
satisfied with his
muscle development,

he toned down
the cardio and
concentrated on
lifting heavy weights.
Twice a week he hit
every muscle group,
working out seven
days in a row.
People said to me
I was doing too much,
Jermyn says, but I
wanted to achieve my
goal. In fact, the longer
I was away from the
gym the more I
wanted to be there.
His steely
determination
eventually bore fruit:
his body fat dropped
to 9% and his weight
surged to 78kg an
increase of more than
7kg in muscle.
Now 27, Jermyn
works in customer
service and is clear of
cancer. His workout
regime and healthy
diet have fortified him
against the disease
returning and his
confidence has
spiralled. I feel much
better about myself,
he says. Even the way
I walk down the street
has changed.
He says girls now
take a lot more notice
of him and his
ultimate goal is to
work in the fitness
industry again and
inspire others to build
the body they want.
Ive had a lot of
setbacks, he says of
his life so far. But you
have to stay patient.
Transforming and
maintaining your
body is a life lesson.
I believe everyone is
capable of greatness.
Find what makes
you happy and never
give up.

If youve a story like Jermyns youd like to share, send an email to [email protected] with clear before and after photos (photos must be at least 1MB each).
38

MENS FITNESS

OCTOBER 2016

Game Changers

Lose it

Bite me
Tame away-from-home hunger
pangs with these 21 (three weeks
worth!) of healthy, filling, low-cal,
easy-to-carry snack combos.
By Adam Bible

No matter where you go, it

pays to have healthy snacks
in small, cheat-deterring portions
on hand. If you snack from those
instead of larger bags or boxes, youll
eat half as many calories, a study
in Obesity found.
These guy-appropriate,
00(ish)-calorie munchies will
take the edge off hunger and keep
your metabolism firing high.

Tower of power.
Slice an apple and
layer on peanut
butter for an onthe-go protein hit.

Hack Your Snacks

NOTE: Macros below are listed as:

(Calories/Protein grams/Carb grams/Fat grams).

Quick, clever ways to carry them along

Weigh Cool Scale

14) PB&A Double-Decker
Core apple, slice across. Spread pb b/w
slices, restack; carry in small jar/container.

Healthy, Hearty Snack Packs

1. 2 Babybel
cheeses, 1 apple
(235/11/25/12)

tsp chilli powder,

pinch of salt

2. Hard-boiled egg,
half an avocado,
packet of hot
sauce (192/8/6/15)

8. Isopure Zero
Carb protein drink,
banana

3. Granny Smith
apple, 15g (about
seven) walnuts

9. Protein bar w/
minimum 20g
protein/maximum
10g sugar

(182/4/26/9)

5. 1 piece light string

cheese, 30g (small
handful) unsalted
mixed nuts
(230/11/8/18)

6. cup cottage
cheese, cup
blueberries, 15g
(about 12) almonds
(224/19/18/9)

7. 3 cups popcorn,
3 tbsp nutritional
yeast (for
protein/a nice
cheesy flavour),

40

MENS FITNESS

16) Avocado Scotch Egg

Halve avocado, toss pit. Enlarge cavity,
add split hard-boiled egg, close, foil-wrap.

(213/41/14/0)

10. 1 scoop protein

powder, 180g
Greek yoghurt,
splash of water
(249/40/11/5)

11. DIY trail mix:

crumbled protein
bar, 1 tbsp trail mix,
tbsp hemp seeds
(224/15/20/11)

12. 1 cup whole-grain

puffs cereal,
1 scoop protein
powder, almond milk
(210/22/26/4)

13. /3 Fresh mozzarella,

prosciutto & basil
roll (230/20/0/17)

OCTOBER 2016

17) Slam-Dunk Dipping Jar

Put 3cm peanut/almond butter in small
jar; fill with carrot, celery or apple slices.

Calling the new Tanita RD-953

Body Composition Monitor a scale
is like calling Lockheed Martins
F-22 Raptor a flying machine. This
high-tech baby enables Android and
Apple users to connect their mobile
device to the scale using the Tanita
Health Planet app. With the capacity
to allow multiple mobile devices to
connect to a single scale, the number
of users is unlimited allowing
multiple individuals to track their
long-term progress. The RD-953
measures weight, physique rating,
body fat %, body water %, muscle
and bone mass, metabolic age up to
99, basal metabolic rate, visceral fat
rating and muscle quality.
$499, tanitaaustralia.com

18) Moovable Feast

Take 4 of 8 cheese wedges out of
Laughing Cow box; fill side w/veggie/
apple slices.
19) Handy Hummus
Set hummus in closed condiment cup in
small container; add vegies/pita chips.
20) Frozen Fruit Bites
Fill zip bag with ripe berries/sliced fruit;
freeze. Dip in/add ricotta for a rich kick.
2 1 M F S FAV E

WALLNUT BLISS BALLS

Blend 1 cup of chopped walnuts, 1 cup of
chopped dates, 1.5 tbs of cocoa and 2 tps
of water until mixture is fully combined, and
form into a ball.
Roll in chia seeds,
place on a lined baking
tray. Refrigerate,
covered, for 3 days.

A p p l e : F o o d s t y i n g b y S u z a n n e L e n z e r ; P r o p s t y l i n g b y E m i l y R i c k a r d / Tr i c i a J o n e s ;
Scale and dice: Jarren Vink

4. Banana, 30g 85%

dark-chocolate
bar (170/2/30/6)

15) Cheap-Arse Cheese Sticks

Cut 500g cheese block into 30g slabs;
bag up and use for quick hunger stoppers.

(200/16/34/3)

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900 Minutes
training
480 Minutes
Meal Prepping
Your Best
Facial Hair
in 5 Minutes
No GRey

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Game Changers

Training

Booty builder.
The hip thrust works
the glutes in a way
deadlifts cant.

S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M a t t h e w Tu o z z o l i /A t e l i e r M a n a g e m e n t u s i n g D i o r H o m m e

Kick butt
The womens vote is in:
Across the board, theyre
turned on by a guy with a
great butt. So start training
those glutes now!
By Sean Hyson
Photographs by James Michelfelder

(and Take Numbers)

A recent Mens Fitness poll of women found that their favourite trainable
part of a mans body (ie, not the eyes or smile) is his arse. So why are you
trying to fit in another chest-and-arms day? Training the glutes isnt just a way
to make yourself more attractive to the ladies, its also the key to lifting heavier,
preventing injuries and improving performance at any sports you play. We
talked to the ultimate resource to bring you the definitive guide to glute training.
The Missing Piece
(of Tail)
Your glutes work
on most lower-body
exercises, particularly
squat and deadlift
variations, but Dr
Bret Contreras, a

strength coach and

researcher, says the
conventional lifts
werent enough
to get his butt in
gear. In high school
I had no glutes to
speak of, he says.

My legs went right

into my back.
Once he discovered
how to train glutes
more directly,
however, his lifts
all improved and
he was finally able
OCTOBER 2016

to fill out the seat

of his pants. There
are different regions
of the glutes, says
Contreras. Different
actions and ranges of
motion that need to
be strengthened.
MENS FITNESS

43

Training

Game Changers

Butt kick.
Drive through
your heels to
raise your hips.

Glute Gun
For a well-rounded backside, the thrust
is a must.
The hip thrust is the most popular glute
exercise, and thought to have major carryover
to squat and deadlift strength. Heres how
to do it.

Barbell Hip Thrust

Sit on the floor and roll a loaded barbell into your
lap. You may want to use a bar pad or squat
sponge for greater comfort. Bend your knees
90 degrees and plant your feet on the floor,
turning your toes out about 30 degrees. Rest
your upper back on a bench. Brace your abs and
drive your heels into the floor to raise your hips
until theyre in line with your torso.

You have to have

variety.
Nowadays hes
such an authority
hes known in the
fitness industry as
the Glute Guy.
Beyond helping
your body look better
and lift heavier,
strong glutes are

essential for athletic

performance.
Sprinting, jumping,
cutting from side
to side, swimming
and striking all use
the glutes, says
Contreras.
And if you suffer
from lower-back, hip
or knee pain, working

the glutes can help

fix that, too. If you
have stronger glutes,
youll use them, says
Contreras. Then you
wont have to rely on
weaker muscles, like
the spinal erectors or
hamstrings. That, in
turn, leads to better
form on your lifts.

Hard Facts
Our training director, Sean Hyson, solves your workout conundrums

Im loving my outdoor workouts in the sun.

Is there anything I should do to ensure
that I stay hydrated?
If youre doing circuits in the park, drinking regular water
before, during and after ought to cover it. (Government health
authorities recommend downing 500ml within two hours prior
to training.) But if your workout is jogging for 90 minutes or
more and you sweat heavily, you risk losing electrolytes
minerals like chloride, potassium and sodium that allow you
to perform optimally.
At that point, it could be helpful to have a banana on hand,
or a drink which offers increased pH as well as electrolytes,
helping the water buffer acid in the body. A study published
by the Wilderness Medical Society showed that subjects who
drank water fortified with electrolytes achieved better hydration
than those drinking water alone, and could afford to drink less
water as a result.
Sean Hyson is the Mens Fitness training director and author of 101 Best
Workouts of All Time, 101bestworkouts.com.

44

MENS FITNESS

OCTOBER 2016

Bringing Up the Rear

There are four
glute-training
categories, says
Contreras: squatting
movements (on one or
both legs), hip hinging
(including any
deadlift variation),
lateral or rotary
movements (such
as walking sideways
with a band around
the ankles), and hip
thrusting (extending
your hips with your
upper back supported,
such as a wrestlers
bridge). Contreras
favourite is the thrust
(see Glute Gun above
for a description),
a move hes done
more to popularise
than anyone. A 2015
study published in
the Journal of Applied
Biomechanics
compared the
hip thrust to the
classic back squat,
concluding that
the thrust activated
the entire glute region
and part of the
hamstrings better
than doing squats did.

Contreras
recommends
performing one squat
exercise one to three
times per week
for three to four sets of
312 reps. Hip hinge/
deadlifts can be done
one to two times for
the same sets and
reps. Lateral glute
work should be done
for high reps to finish
off your leg workouts
two to three sets of
2030 reps. Do hip
thrusts twice a week,
he says, one day for
lower reps, like 5, and
one day for high reps,
like 20.
Another benefit
of glute training is
that, for the most
part, the quads and
hamstrings come
along for the ride.
You could just
throw in some
leg extensions and
leg curls in addition
to the four glute
categories and thats
all you have to do
[for complete leg
development], says
Contreras.

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Game Changers

Health
Pan-tastic.
Build muscles at
brekkie thanks
to The Protein
Bread Companys
killer pancakes.

The Coach
He wont cop bullshit from anyone!

BITING OFF TOO MUCH

Hi Coach, I simply dont know where to start.

Im 20kg overweight. For two years Ive tried
various meal-delivery services, diets, joined
different gyms, trained for fun runs and recently
started doing heavy weights, but nothing seems
to work. What am I doing wrong? DEREK , SYDNEY

Son, stop starting!

Pack in
more protein!
Low-carb,
high-protein
bread products
are perfect for
folks who want
functional food.

46

MENS FITNESS

You may have heard the term functional

food thrown around before, but in case
Y
you havent, it basically means stuff thats
eaten for its specific nutritional benefits
rather than just taste or convenience. More and more
people are taking this logical, health-conscious
approach to their diet, and as a result, the search
is on for foods that provide maximum functional
qualities. The same goes for the ingredients used
in those foods. Ingredients like Australian Sweet
Lupin flour, which is not only a great source of
vegetarian protein but a natural way to improve
blood pressure, gut health and digestion. Its one
of the local and environmentally responsible
ingredients used by The Protein Bread Company,
which offers a range of low-carb, high-protein bread
products and mixes, from Protein Pancakes mix (left)
to actual loaves packed with protein AND flavour.
theproteinbreadco.com.au
OCTOBER 2016

And changing! Ranging

around different exercise
and dietary regimes is
cool and beneficial if you
know what youre doing.
Clearly you dont. Start
with your diet. Examine it
closely. Download some
food diary apps, check
out the recipes in this
magazine. Educate
yourself on basic
nutrition and start to
clean up your eating. Cut
out the crap. You know
whats gotta go! Just do
this for 4 to 6 weeks.
Learn to burn fat without
exercise. Then after

4 to 6 weeks start to
incorporate some form
of exercise, increasing
slowly so as not to upset
your diet. Keep your
diet in control, keep
increasing exercise
to reasonable limits (3-4
hours/week) and let time
pass. At best six months;
worst case a year and
your unnecessary 20kg
will be gone.

CUT OUT THE

CRAP FROM
YOUR DIET. YOU
KNOW WHATS
GOTTA GO!

DUDES IN DENIAL

Coach, my brother has mental health problems

but refuses to acknowledge it. The whole family
agrees he needs help. Were talking anger,
self-harm, delusions, addictions... But hes in
complete denial. Ive urged him to see someone
but he refuses and turns into a nasty dickhead.
I feel like giving up on him. Any ideas? ALEX, ADELAIDE

First off, you cant quit

on him. Hes your brother,
man! If things are as
serious as you assert,
you bro needs to be put
in contact with a mental
health professional.
The sooner, the better!
Heres my suggested
strategy: use some
combination of reason,
coercion, intervention
and bribery to get him
in front of a qualified
practitioner. Drive him
there. Go into the office
with him. Promise him
fun times afterward.
Do whatever you have

to do, just as long as you

acknowledge what hes
going through is real and
its tough. You could
mention the bravery of
Parramatta Eel Kieran
Foran, who recently
revealed he is bipolar.
Once your brother has
begun receiving advice,
work with the rest of
your family to help him
put it into practice.
And if doesnt work,
keep going until you find
something that does!
Finally, if the situation
ever gets urgent, call
Lifeline on 13 11 14.

Got something health- or fitness-related to ask The Coach? Email

your burning questions to [email protected].

Game Changers

PT prole

Mr Consistency
Personal trainer Jarrod Martin is Fitness Director of Goodlife Health Clubs Wantirna,
the gym that transformed local guy Paul Ude into MFs September cover guy.

Doing
exercise
regularly
and doing
it with good form
is Jarrod Martins
fitness mantra. The
33-year-old Fitness
Director of Goodlife
Health Clubs
Wantirna
in Melbourne
is a stickler for
consistency,
believing its what
separates the
achievers from
the pretenders.
Its also played an
important part in his

progress from gym

floor instructor to
gym director. When
Jarrod started out in
the industry 11 years
ago after working at
summer camps in
the US, he was just
hoping to convert his
love for exercise and
sport into a paying
job. But a consistent
commitment to
excellence has seen
him climb all the way
to the top of the
fitness tree.
Now he presides
over 34 people at
Wantirna, including

27 trainers and
various health
practitioners,
assisting them with
ideas to promote
and better their
businesses.
But dont get the
idea he's ditched
compression gear for
pressed suits and
shiny shoes. No,
Jarrod still likes to
work out and train
clients. I have to be
able to lead and
manage, so I like to
get on the floor,
he says. I work out
two or three times a

Jarrod prioritises
movement and technique
over load and resistance.

week doing CrossFit,

play basketball
and golf and train
a few clients.
He was responsible
for the Goodlife
Health Clubs 12 Week
Challenge, which last
months Mens
Fitness cover guy
Paul Ude won,
transforming
himself from 98kg
and overweight to
78kg and ripped.
Jarrod says Paul was
super-dedicated in
his pursuit of the
body he wanted. He
was in here twice a
day. He followed
everything his
trainer Paul Cassar
suggested and was
really consistent. It
was a great result.
When Jarrod is
training clients
he prioritises
movement and
technique over
load and resistance,
considering it better
to have good form
so that injury can
be avoided and
muscle development

is more uniform.
Its better not
to flog yourself into
the ground, he
says. If youre
doing pushups,
doing them the
right way will be
better than just
doing lots of them
the wrong way.
His ideas on
nutrition also turn
on the notion of
consistency: If
someone wants to
eat Maccas one day
in the week do it, but
dont do it all the
time. Eat healthily
the rest of the time.
You can eat what
you want but in
moderation.
Whatever your
fitness aim, Jarrod
reckons learning
and listening
is always key.
Paul Ude was so
determined to
succeed he took
in everything.
Keep your mind
open to everything
and attached to
nothing.

Jarrods killer cardio workout

15 minutes AMRAP
(as many rounds as possible)
5 x 24kg Kettlebell swings full
extension with bell above head
5 x Pushups chest touches floor
5 x 24-inch Box jumps full extension
of hips on top of box
5 x Ground to overhead kettlebell bell
touches floor, then is lifted above head
5 x Butterfly situps hands touch the
floor behind the head, hands touch in
front of feet
At the end of every round add a burpee
to the running total, ie, after round 1 add 1
burpee, after round 2 add 2 burpees, etc.
48

MENS FITNESS

OCTOBER 2016

Game Changers

Style
ARE YOU BESPOKEN FOR?

You dont have to buy off the rack for a smart fit that
enhances your body shape, go for a tailor-made suit.

Horsin about
To look the part alongside your mates at the
Spring Carnival and attract the attention of
dolled-up fillies you need to rock a sharp suit.
We asked our mates at Tarocash to come up with
a few pointers to help you choose the right bag of fruit.

Stand out
Think twice about
sporting safe or
neutral colours: you
dont want to look like
a gloomy lawyer or
real estate agent. Try
a rich blue Sandhurst
or Lucas suit from the
Tarocash range. Pair it
with a crisp white or
patterned shirt.
For extra panache,
don a lapel pin, pocket
square, tie pin and
cufflinks. But dont
make the rookie error
of matching your
pocket square with
your tie; the effect is
way too orderly. A
pocket square is about
adding a splash of

50

MENS FITNESS

colour to your outfit,

so dress accordingly.

Know your buttons

You can always
pick the amateur
suit-wearer: hell
button both buttons
or only the bottom
one of his jacket. This
is a serious no-no.
Style dictates that on
two-button suits you
only fasten the top
one, and if youre
wearing a three-piece
number keep the
jacket open and the
bottom button of your
waistcoat undone.

Length matters
Make sure your
OCTOBER 2016

There is no doubt
suits have a positive
effect on the men
who wear them.
Even scientists in lab
coats have attested to
their value: a California
State University
study found that suits
encourage guys to think
with greater clarity and
process information
better. Apparently
formal clothing makes
the wearer feel more
powerful and he thinks
accordingly.
With that in mind, its a
good idea to get familiar
with the suit-buying
process so that youre
not completely at the
mercy of the guy with
the tape measure.
Its common to see
super-fit guys looking
like robots in their suits
because the shoulders
are too square or the
garments not tapered
at the waist. To avoid
that boxy look, get you
suit tailor-made. Thats
the advice of Jatin V, the
founder and creative
director of Montagio
Custom Tailoring.
The benefit is you
wont need to have
it altered several

times before it fits

perfectly, because
we continuously
ask for feedback
from the customer
before the garment
is made, he says.
The custom tailor
process is as the name
suggests, designed to
meet the needs of the
customer. It begins
with a one-on-one
appointment to chose
style, cut and fabric
andhavemeasurements
taken. When the
consultation is over,
tailors start work on
your new suit with the
aim of having it ready
in three to four weeks.
If there are adjustments
to be made when you
pick it up, an in-house
tailor does them.
Too easy!
Check out
montagio.com.au
and make your
appointment now.

A TAILOR-MADE
SUIT FOLLOWS
THE CONTOURS
OF YOUR BODY
AND STOPS YOU
LOOKING BOXY.

trouser hem rests

at the top of your
shoelace. Any shorter
and youll look like a
teenager whos just
had a growth spurt.
And remember to
expose 1cm of shirt
cuff under your jacket
that way youll be
able to show off the
new cufflinks your
ex-girlfriend bought
you for Christmas.

Shiny shoes
Make sure shoes
are polished. Give
sneakers and loafers
a rest and step out
with style by lacing
up or slipping on a
classic dress shoe.
tarocash.com.au

Suited for success. Tailor-made for turning ladies heads.

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Burn It!
Specs :
Royal Eneld
Continental GT
Engine: 535cc
single cylinder
Power: 21kW
@ 5,100rpm
Weight: 184kg
Tank capacity:
13.5L
Price: $9,590
ride away

Versatile entertainer.
The Continental GT
is equally at home in
the city or country.

Retro rider
The seriously cool Royal Enfield Continental GT is the ultimate cafe and bar bike for guys on the go.

Fact one: Royal Enfield

is the worlds oldest
R
continuously operating
motorcycle manufacturer,
shipping more than 300,000 bikes
a year. Fact two: The Continental
GT is its coolest, a classic cafe
racer drawing on 50 years of

52

MENS FITNESS

OCTOBER 2016

kickarse riding heritage and pedigree.

Its not a stretch to say the Continental
GT has cred blasting out its exhaust
pipes. And its not hard to see why its
so revered. The 2016 version has the
same smooth lines and smart curves
of the 1965 original.
But the GT is no vintage museum
piece. Rather, its a bike for todays
urban jungle-dweller, with fuel
injection, Paioli shock absorbers and
braided brake lines with Brembo
calipers to match those classic looks.
That means once youve finished cafeor bar-hopping across the city, cranking
beard-sizzling speeds of 120km/h on the
freeway are a cinch. The 535cc engine
yields a handy 21kW of power and pulls
44Nm of torque at 4,000rpm.
Because its light (184kg),the
Continental GT is easy to manoeuvre
in busy traffic, and the riding position

isnt so far forward that you end up

feeling like a twisted thong every time
you dismount. Add in a distinctive and
rhythmic traffic-light throb and you
have the kind of characterful bike
other brands spend decades and more
attempting to mimic.
Indeed the only drawback youll
encounter is being regularly mobbed
by hordes of drooling admirers wanting
to get their quivering hands and arses
on your prized lump of metal. But
its a ridiculously small price to pay
for owning the keys to a deadset world
motorbiking icon.

The Continental GT is Royal Enelds

coolest bike, a classic cafe racer
drawing on 50 years of kickarse
riding heritage.

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Learn It!

Tips and tactics for living smarter

Howto

FAST
(andnot
want to die)

Its not a joke: A lot of guys today

are getting straight-up biblical
with their diets. Should you be
skipping meals to drop kilos?
Our correspondent tightened
his belt to find out. Heres how
he (barely) lived through it.

54

MENS FITNESS

OCTOBER 2016

Jarren Vink / Prop st yling by Angela Campos/Stockland Mar tel

RIGHT WHEN YOURE getting used to a no-carb world, along comes a weight-loss trend even
more difficult than forgoing bread: forgoing food. Intermittent fasting (cycling between
periods of fasting and eating) is the latest dieting craze to devour pop culture. The most
buzzed about version is the 5:2 fast: Five days a week you eat like a normal human being
and the other two you, well, basically starve yourself.
Talk-show host Jimmy Kimmel used the 5:2 to shed kilos, and a small army has joined him. To
visit 5:2s website is to visit some sort of online tent revival: Its very easy to do and to maintain!
gushes one dieter. Another enthuses, It makes me feel healthy and energetic! According to
science, its not bogus. In fact, fasting in short intervals allows you to surprise your body, which
keeps your metabolism revved. There could be health benefits beyond just burning fat, too. A
slew of studies have emerged suggesting that intermittent fasting, or IF, can trim cancer risks,
lower cholesterol, improve insulin sensitivity and even blunt the effects of ageing.
While there are drawbacks, the plan is also simple: On your two fast days, you eat 25% of
your typical daily caloric intake for me, roughly 600 calories. A slice of pizza, two Snickers
bars, a giant platter of cabbage? All fair game. Sound crazy? It is. And it was, the 10 days I did it...

By Jeff Wilser

D AY 1 W E D N E S D AY ( N O R M A L )

OMG, here I go...

I visit the 5:2 website to calculate my
BMR, or base metabolic rate. I input my
height (186cm) and weight (78.7kg) and
it spits out a BMR of 1,754 calories,
meaning thats how many calories my
body burns even if I sit on the couch all
day. Assuming a moderate activity
level, the calculator gives me a target of
2,400 for eating whatever I want. That
2,400 is way more than I thought Id
have, so I celebrate with a sandwich for
lunch and tacos for dinner. But I know
the next day, my first fasting day, will
bring pain. My advice: Use nonfasting
days as an opportunity to plan your
fasting meals, since youll be at full
strength. Once youre fasting, itll be
hard to concentrate.
Also know that there are multiple
fasting strategies. Some people hoard
their 600 calories for one big lunch,
while some nibble throughout the day. I
opt for a three-snack system: 200
calories in the morning, 200 at noon,
and 200 for dinner. The logic? Im a
morning person and write immediately
after breakfast, so eating nothing until
lunch wouldnt make sense. Think about
when you need to be productive.
W E I G H T:

78.7kg

MORALE:

Cautiously optimistic.

D AY 2 T H U R S D AY ( F A S T I N G )

pretend it wasnt me.) I fantasize about a

hard-boiled egg I had planned as a snack,
but the meeting runs long and the egg is
abandoned. My soul is crushed.
On the train home I try to focus on a
book, but Im so light-headed I read the
same sentence 17 times. Finally I prepare
my dinner: 260 calories left. I use an
electronic scale to weigh precisely 80
calories of frozen grilled chicken (a muchneeded jolt of protein), 40 calories of
frozen spinach and 110 calories of pasta,
and I even have enough calories left over
30 to splurge on a quarter cup of
marinara sauce. (The theory behind this
meal? It feels filling, and it gives the
illusion of a normal dinner, which can
help psychologically. And psychology is
half the battle with this diet.) This works:
260 on the nose. I wash it all down with
diet ginger ale. Crunching the numbers,
I feel like Matt Damon in The Martian,
sciencing the shit out of my dinner.
Key lessons so far: Stock the fridge with
what youll need in advance. You wont
have the energy for shopping; use a
calorie-counting app (I recommend My
Fitness Pal); and definitely splurge on a
digital scale to track your progress. Ive
had good luck with the Fitbit Aria scale,
which syncs with your step tracker. Forget
about the gym on these two fast days. Its
just not going to happen.
W E I G H T:

78.4kg

MORALE:

Full-blown panic.

Learning to eat invisible food

The morning feels surprisingly normal.
I eat a small bowl of oatmeal (cinnamon
but no syrup 200 calories), knowing
that it will provide a mix of carbs, fibre,
and protein. So far, so good. The diet has
no restrictions on coffee, thank god, so
I retain my will to live. Then the hunger
hits. Best coping strategy? Drink lots and
lots of water. Just pretend that its food.
Mmmmmmhhhhh! Delicious. At noon
I eat some Greek yoghurt, as its low
in calories (140) but packs plenty of
protein. (Another good option would be
a protein shake.) My gut rumbles. I get
dizzy. In a work meeting, my stomach
emits the sound of a dying aardvark. (I

Monica Reinagel, who surprisingly

encourages the 5:2 fast. In our current
culture, weve gotten used to eating
constantly. But the idea that you must eat
every two or three hours is bullshit, she
tells me. The minute we first feel the
sensation of my stomach isnt full,
we flip out. We think its the signal of
impending organ collapse. Im not
advocating starving, but this mentality is
partly psychological. You can develop a
tolerance to those feelings.
And what I found is, well, thats actually
true! Somewhat. Her advice was useful.
In the past, Id assumed that my hunger
pangs meant that my blood sugar was
crashing and that I was in imminent
peril. Knowing thats not really the case,
I changed my mindset and just powered
through it.
W E I G H T:
MORALE:

78kg
Somewhat calmer, but hopeful.

D AY 4 , 5 S AT S U N ( N O R M A L )

Yes, Id love another beer, thanks!

Im now 24 hours removed from the
fasting, and Ive practically forgotten
about it, going about my life as usual.
Another beer! More chips! (I ate a diet
of mostly salads, sandwiches, and, OK,
maybe a burger. But I stayed (roughly)
within the ballpark of 2,400 calories,
give or take. I wont pretend I felt any
magical benefits, like being more
focused or sharper, but I did feel like
my normal self.

D AY 3 F R I D AY ( N O R M A L )

You mean hunger wont kill me?

I wake up at 4am with hunger pangs.
(Solution: Drink more water.) Today is
supposed to be a happy day of normal
eating, but the sleep deprivation dogs
me all morning.
For some advice I chat with nutritionist

One merciful perk of the 5:2

diet: It takes a whole lot less
booze to get buzzed.

W E I G H T:

79.1kg

MORALE:

WTF, Ive gained 1.1kg??

D AY 6 M O N D AY ( F A S T I N G )

Ah, the joy of a single olive

I quickly learn not to freak out about daily
fluctuations in my weight but rather to
zero in on the longer-term (ie, weekly)
trends. So I attack the day. Morning
oatmeal: 200 calories. I feel sharp all
morning. I heed the nutritionists advice:
Mind over matter. When I feel hunger
pangs, I dont panic but just drink more
water and try to focus. It helps. Greek
yoghurt at noon: 140 calories. I feel light
OCTOBER 2016

MENS FITNESS

55

Learn It!
on my feet. I power through the
afternoon, a little light-headed and
drooling at the idea of my 260-calorie
dinner. I get home at 5:30pm, fighting
hunger pangs but less panic, and bust
out my scale , the pasta and the chicken.
Then my phone vibrates. Calendar
reminder. Catch-up with Matt. Uh-oh. I
had spaced and forgotten I was supposed
to meet a mate for drinks. This gave me
two options: 1) flake on the mate or 2)
break the fast. I decided for secret option
3: I would have drinks with Matt but
somehow honour the fast. This would
mean no chicken, no pasta, no spinach.
If my fast were a video game, the
difficulty level just went from beginner
to advanced.
In the Uber to meet Matt, I googled
drinks with the lowest calories and
settled on vodka 125 a pop. I could
drink two vodka-and-soda waters and
still have a cool 10 calories to spare.
Have some olives! Matt says when
I arrive, pushing me a bowl.
Ah, I cant.
Not one olive?
I thought about it. Actually, I could
have one olive. I had precisely enough
calories left. I popped the olive in my
mouth, swirling it, savoring it, sucking
the pit. Another perk of the 5:2 diet? It
takes a lot less alcohol to get buzzed.
W E I G H T:

78kg

wants to grab an impromptu dinner.

Cant. How about tomorrow?
Tomorrow is a fast day. That wont work.
How about next Monday? she asks.
Monday is a fast day. That just will not
work, either.
Let me know when youre off your fast,
she says, trying not to laugh.

MORALE:

Shit-faced.

W E I G H T:

78.6kg

MORALE:

Euphoric!

D A Y 7, 8 T U E S . - W E D S . ( N O R M A L )

Life in the fast lane: a little tricky

The fast can have sneaky benefits. It
forces you to really think about how
you consume food. My food tastes
better. I appreciate it more. I am
feeling good and ask a friend if she

One unforeseen benet is

that food tastes better
you appreciate it more.
56

MENS FITNESS

OCTOBER 2016

D AY 9 T H U R S D AY ( F A S T I N G )

Dizzy with success

By now Im a fasting pro. I make my oatmeal,
I eat my yoghurt, I power through the
dizziness of the afternoon. My mindset
has changed. Ive learned that even if Im
hungry and I get a little dizzy, I can push
through it and still function at, say, 65%.
Thats not ideal, but its no reason to panic.
This gives me a strange renewed confidence.
Certain my calendar is free, I make my tiny
dinner of spinach, chicken and pasta. Alls
right with the world. I guzzle more diet
ginger ale. This isnt so bad. I brew some tea,
smug in my mastery of the fast.

W E I G H T:

77.8kg

MORALE:

Floating.

D AY 1 0 F R I D AY ( N O R M A L )

OMG, I lost 1.2kg and didnt die

Its surprisingly effective, and now I get the
appeal. Even on the most painful starvation
days, a cheat day is just around the corner.
It can work. For two days a week, you cant
work out. You cant (realistically) go on a
date. And for two days, its difficult to
concentrate and do your best work.
Studies clearly show cognitive function
is impaired when fasting, says director
of sports nutrition Dr Liz Applegate.
Maths skills, reading, writing they suffer.
Its no surprise you cant focus. Your brain
needs glucose for fuel, and youre not
supplying it. From my experience, Id
agree with that.
W E I G H T:

77.5kg (Total weight loss? 1.2kg)

MORALE:

Thrilled to hit the gym again.

Jeff Wilser is the author of Alexander

Hamiltons Guide to Life, to be published
by Three Rivers Press in September.

12
DY

TRANSFO

AT I O N

BO

BU

KI

RM

week
challenge
PA R T

NG UP

The second instalment of our exclusive month-by-month

transformation plan focuses on building lean muscle.

In the last issue of Mens Fitness, expert trainer and nutritionist Moodi Dennaoui
devised a daily workout and diet program to help you slim down and stack on

muscle. Suitable for all ages and body types, it was designed to kickstart your total-body
transformation. In this issue, part two of the program targets muscle development, with
top tips on how to maximise growth, so you can build the body youve always wanted.

Gohard orgohome.
Cover guy and 12
Week Challenge
trainer Moodi
Dennaoui.

 MF transformation: part 2
Diet, is of course, key to any successful
body makeover. Moodi is renowned
throughout the sporting world for creating
meal plans that not only sear fat but
also boost muscle production and
performance. Recently, NSW State of
Origin rugby league star Josh Mansour
credited Moodis diet with turning his
career around, significantly improving
his energy and output levels.
GREENS MACHINE

A revolutionary thinker and nutritionist

(see philosophy box below), Moodis
positive view of carbs and its effect on
health maintenance have helped yield
great results for many people on his
programs, but he still believes some
old-school ways are best. For example,
hes a firm advocate of eating as many
green vegetables as possible.
They speed up metabolism and
put you in a caloric deficit, he says,
because they contain less calories than

How to do the program

D AY 1 :

Meal plan 1 and Workout 1.

D AY 2 :

Meal plan 2 and Workout 2.

D AY 3 :

Meal plan 3, recovery.

D AY 4 :

Meal plan 4 and Workout 3.

D AY 5 :

Meal plan 1 and Workout 4.

D AY 6 :

Meal plan 2, recovery.

D AY 7 : Meal plan 3, or incorporate a cheat meal

for breakfast or lunch, recovery.

Send us your transformation pics

Being accountable and sharing your progress
is one of the best ways to keep up momentum and
smash your goals. Comparing your experience
with others will bolster your resolve and help you
ride things out when the going gets tough. Email
a before pic and pics showing how your body
is changing for the better to ashley@mensfitness
magazine.com.au . We will publish them in an
upcoming issue.

the body requires to break down, which

means you burn fat while eating.
Theyre great for eating in the evening
without affecting sleeping patterns. It
works well because metabolism naturally
slows down in the latter half of the day.
CONSISTENCY IS VITAL

Moodi is also a huge fan of consuming food

throughout the day at regular intervals of
two to three hours thereby preventing
energy depletion. The body is far smarter
and more intricate than we think, he says.
The benefit of eating regularly is that your
energy levels stay up throughout the day
and you dont suffer from 3 oclock-itis.
Its also why his meal plans include
multivitamins, which act as a back-up
to ensure the body is fully equipped to
process muscle growth. Vitamin C,
we know, is good for the immune
system, Moodi says, but it also aids in
the creation of the amino acid carnitine,
which induces the body to use fat for

fuel. This is important if youre

performing high intensity cardio, when
muscles can become a source of energy,
leading to reduction in mass.
ALL HAIL DAIRY

Those of you who have already started

the 12 Week Challenge will have noticed
Moodis meal plans are liberally scattered
with yoghurts and cheeses. Hes definitely
no dairy-phobe in fact, he thinks its
an essential component of a rigorous
transformation diet: Calcium in dairy has
been shown time and time again in studies
to be a great fat burner.
People who consume dairy tend to
have lower levels of body fat, too.
Best of all, the food Moodi recommends
tastes good and is easy to prepare. So what
are you waiting for, guys?
If you missed out on Part 1 of the 12-week
Challenge, go to mensfitnessmagazine.com.
au to buy the last issue and begin your
journey to a ripped body now.

Your trainer
and nutritionist

Moodis
philosophy

Eating
rules

Known as the Diet

Doctor, Moodi Dennaoui
(pictured opposite)
is Australias leading
workout and nutrition
specialist, advising the
likes of James Magnussen
and a host of footballers,
including Sonny BIll
Williams and NSW State
of Origin captain Paul
Gallen. Sydney-based,
Moodi is a qualified
mathematician whose
encyclopedic knowledge
of the human body and
how it responds to food
and exercise has been
gleaned from publications
such as the Journal of
Nutrition and Journal of
Supplementation. His
website moodidennaoui.
com offers training and
eating plans, and recently
the 37-year-old opened
up Moodis (moodis.com.
au), a series of healthyeating cafes based on
his dietary philosophies.
He was MF cover
guy in June 2014. At
78kg and 5.8% body
fat, hes living proof
his body-shaping methods
work.

Unlike a lot of
fitness gurus, Moodi is
pro-carbs. Carbs are
necessary for proper
brain function, and
Moodi believes they
have a special role to
play in diet. The brain
is made of fat, he
says. Its fuel source is
carbs. You need them
for mental acuity. He
advocates consuming
them early in the day
because the body
will be reassured it
doesnt need fat as a
secondary fuel source,
and it will stabilise
blood sugar levels,
preventing bingeing and
lack of focus later on.
Carbs also stop your
body converting the
protein you eat into fuel
(glycogen) which means
the essential building
blocks in protein (amino
acids) will be left to
do their job in repairing
and strengthening
muscle fibres. This
means you will be more
muscled and a lot more
toned, Moodi says.

Have meals 2-3 hours

apart. Never allow
yourself to get hungry
Drink approximately
3L of water to keep your
organs hydrated and
add 600ml-1L for each
workout you do
Always drink while
training
Use Stevia (not
sweetener)
Honey is OK to use as
a sweetener with your
tea throughout the day
(1 teaspoon per cup)
Dont drink while
eating. This dilutes the
stomachs enzymes
which makes digestion
difficult. Poor digestion
leads to fat storage

O FF I C I A L GYM PA RT N E R O F T H E M E N S F I T N E S S 1 2 W E E K T R A N S F O R M AT I O N

Protein powders
Use a protein powder
that consists of a blend
of whey proteins. An
isolate, concentrate
and casein blend will be
effective at keeping your
body in an anabolic state
necessary for muscle
growth. The opposite
of this is catabolism,
when the body burns
muscle as fuel.

I LLU ST R AT I ON S BY

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

WORKOUT 1

WORKOUT 2

RECOVERY

WORKOUT 3

WORKOUT 4

RECOVERY

RECOVERY

MEAL PLAN 1

MEAL PLAN 2

MEAL PLAN 3

MEAL PLAN 4

MEAL PLAN 1

MEAL PLAN 2

MEAL PLAN 3*

*add in a cheat meal for breakfast or lunch if desired

 MF transformation: part 2

WORKOUT TIPS
The shoulders are an
intricate muscle so isolation
exercises must still be used to
achieve the full 3D effect.
Do not use momentum. Do
exercises seated if you feel
you are generating momentum
during shoulder movements.
Hitting shoulders first will
not restrict your performance
when training triceps
afterwards. So go hard.
Technique is absolutely
crucial when hitting triceps
because poor form may
switch off one or two of
the three tricep heads.

Rope pushdowns.
A fantastic move
for adding width
to the arms.

You can feel sore

tomorrow or you can
feel sorry tomorrow.
You choose.

Meal plan 1
PREBREAKFAST
BLEND

BREAKFAST

1 glass of water

1 banana

1 tbsp of apple
cider vinegar

1 serving of
Nitrovol Lean
Muscle Gainer
Protein Powder
in water

1 serving organic
greens powder
1 serving organic
reds powder
1 serving olive
leaf extract
30g spinach
or kale
50g celery
1 tsp of glutamine
and 1 tsp of
manuka honey,
followed by 1
cup green tea
NOTE: Aim to
perform 20
minutes of fasted
cardio. If work
hours do not
permit this,
perform cardio 2
hours after one of
your meals. Eg:
stair running,
burpees, skipping,
sprints, etc.

100g organic
oats prepared in
almond milk and
1 tsp of almond
butter
Halfway through
breakfast have 1
BSC multivitamin,
1 BSC
Triandrobol,
1000mg vitamin
C and 1 fish oil
capsule.

SNACK

Pick one of:

organic yoghurt
(250g), 50g
blueberries or
20 almonds

LUNCH

180g chicken
breast
200g sweet
potato
80g broccoli

SNACK

DINNER

Pick one of: 150g

cottage cheese,
30 almonds, 70g
blueberries, or
1 tbsp of honey

Grass-fed beef
& salad.
A 220g steak
contains 57g of
protein to ramp up
muscle growth.

220g grass-fed
lamb or beef
large salad with
balsamic dressing
avocado
1 BSC
Triandrobol,
1000mg vitamin
C and 1 fish oil
capsule half way
through dinner.
After dinner eat
1-2 rows organic
dark chocolate
(70-85%) with
a cup of
peppermint tea.

ANYTIME
SNACKS

DESSERT

Hydroxyburn
Shred Protein
Powder (with
water)

BSC low-carb
protein balls
raw nuts (an
additional 20g
per day wont
hurt)
herbal teas
dark chocolate
(1-2 pieces after
lunch is OK if the
sweet tooth
kicks in)
air-popped
popcorn,
butter-free
celery

SUPPS
Pre-workout: 1 serving BSC KOS Pre-Workout
Workout: Sip 5g BSC BCAAs plus 5g BSC Glutamine
Post-workout: 1 serving Nitrovol Lean Muscle Gainer Protein

Powder with water

Month 2

Workout 1

(SHOULDERS / TRICEPS / ABS)

TRICEPS

SHOULDERS

45 MINUTES WITH 60 SECONDS REST BETWEEN SETS

1 ROPE PUSHDOWNS
3 sets, reps: 15, 12, 10
This exercise warms up all the heads of the tricep. Keep your elbows tucked into
your torso and rotate your wrist out at the bottom for a better contraction.

TRICEPS

SHOULDERS

1 DUMBBELL SIDE LATERALS

3 sets, reps: 15, 12, 10
This exercise targets the side deltoid, the largest
of the three heads.

2 CLOSE GRIP BENCH PRESS

Reps: 12, 10, 8
Keep your arms close to your torso as the bar is lowered below your chest. Use a
slow eccentric (lowering) movement (3 secs) and explode when you raise the bar.

TRICEPS

SHOULDERS

2 FRONT SMITH MACHINE PRESSES

3 sets, reps: 12, 10, 8
An effective compound exercise that helps develop the front delt
and overall shoulder strength.

3 DIPS
(Assisted or weighted depending on your level), reps: 3 sets till absolute failure
Keep the body perpendicular to the oor and are your elbows out rather than
leaning forward when lowering, ensuring you target your triceps and not your chest.

ABS

SHOULDERS

3 DUMBBELL REAR LATERAL RAISES

3 sets, reps: 15, 12, 10
The rear delt gives the shoulders a full, rounded appearance.
This move also improves posture.

4 ARNOLD PRESSES
reps: 12, 10, 8
This exercise is a great finisher that forces as much blood (and nutrients) into the
shoulders as possible. Dont be afraid to go heavy.

1 SITUPS
5 sets till failure with a 60 second rest in-between
Hold for a 2-second squeeze at the top of each repetition. The isometric contraction
at the top is where the abs work hardest.
OCTOBER 2016

MENS FITNESS

63

 MF transformation: part 2

WORKOUT TIPS

Remind yourself regularly

why you started this journey in the
rst place and be realistic. Nothing
worthwhile is easy.

When performing chest

movements, ensure your back
is arched and feet are placed
firmly on the floor to generate
maximum chest power.
Stretch the chest in between
sets. This is important to
maximise the pump and recruit
extra muscle fibres.
If youre doing a bicep
exercise standing instead of
seated, maintain posture to
prevent momentum.
When performing chest and
bicep exercises, ensure your
traps are relaxed.

Flat bench press.

The ultimate
upper-body
measure of
strength.

Meal plan 2
PREBREAKFAST
BLEND

1 glass water
1 tbsp of apple
cider vinegar
1 serving organic
greens powder

BREAKFAST

200g organic
yoghurt with
50g blueberries
followed by
3 whole eggs

1 serving organic
reds powder

70g smoked
salmon

1 serving olive
leaf extract

2 slices of
quinoa bread

30g spinach
or kale

avocado

50g celery
1 tsp glutamine
and 1 tsp manuka
honey, followed
by 1 cup green tea
NOTE: Aim to
perform 20
minutes fasted
cardio. If work
hours do not
permit this,
perform cardio 2
hours after one of
your meals. Eg:
stair running,
burpees, skipping,
sprints, etc.

Halfway through
breakfast
have 1 BSC
multivitamin,
1 BSC
Triandrobol,
1000mg vitamin
C and 1 fish oil
capsule.

SNACK

1 banana,
followed by
1 serving of
Nitrovol Lean
Muscle Gainer
Protein Powder
in almond milk

LUNCH

200g salmon
150g brown rice
100g green
beans

SNACK

DINNER

Pick one of:

150g cottage
cheese, 15
walnuts, 100g
strawberries or
1 tbsp almond
butter

Yoghurt and
blueberries.
Chocka with
antioxidants
to keep your
system healthy.

DESSERT

ANYTIME
SNACKS

220g grassfed beef

Choc-fig
mousse

BSC low-carb
protein balls

100g green
beans or
broccoli

Ingredients:
avocado

raw nuts (an

additional
20g per day
wont hurt)

20 almonds
1 BSC
Triandrobol,
1000mg vitamin
C and 1 fish oil
capsule halfway
through dinner.
After dinner
have 1-2 rows
of organic dark
chocolate (7085%) with 1 cup
peppermint tea.

fig (you can

replace with
seasonal fruit
such as
peaches)
1 tbsp chia
seeds
1 tbsp organic
honey
2 tbsp organic
cocoa

herbal teas
dark chocolate
(1-2 pieces after
lunch is OK if the
sweet tooth
kicks in)
air-popped
popcorn,
butter-free

1 tsp cocoa nibs

(sprinkle on top)
Bash all together!

SUPPS
Pre-workout: 1 serving BSC KOS Pre-Workout
Workout: Sip 5g BSC BCAAs plus 5g BSC Glutamine
Post-workout: 1 serving Nitrovol Lean Muscle Gainer Protein

Powder with water

Workout 2
(CHEST / BICEPS / ABS)

5 SUPERSET DIPS WITH PUSHUPS

2 sets till failure
A stretching movement coupled with a pushing movement will ensure every fibre is
fatigued and you maximise blood rushing to the chest area.

BICEPS

CHEST

60 SECONDS REST BETWEEN SETS

CHEST

Month 2

1 BARBELL CURLS
3 sets, reps: 12, 10, 8
Use a shoulder-width grip and curl all the way up to your chin and lower slowly.
The longer the range of motion the more effort the biceps have to make.

BICEPS

CHEST

1 FLAT BENCH PRESS

3 sets, reps: 12, 10, 8
Ensure your back is arched to maximise fibre recruitment from the chest
and keep your feet planted.

2 REVERSE GRIP EZY BAR CURLS

3 sets, reps: 12, 10, 8
This exercise targets the often neglected brachialis muscle.
For extra definition, use a reverse grip.

BICEPS

CHEST

2 PEC DECK MACHINE

3 sets, reps: 12, 10, 8
This stretches the chest out so when you move back into a press you can force
even more blood into the area and maximise the pump.

3 ALTERNATE DUMBBELL CURLS

2 sets, reps: 10, 8
Sit back on an incline bench, relax your shoulders and drag your arms back before
curling. This exercise doesnt allow for momentum so you use only the biceps.

ABS

CHEST

3 INCLINE DUMBBELL PRESS

3 sets, reps: 12, 10, 8
Get a deep stretch at the bottom and squeeze your chest as you raise the
dumbbells. Do not elevate the bench too high 30 degrees is sufficient.

4 DECLINE BENCH PRESS

2 sets, reps: 10, 8
Great for building lower chest thickness. Feel the stretch at the bottom and stop
just before locking out the triceps to keep the tension on the chest.

1 CRUNCHES
5 sets till failure with a 60 seconds rest in-between
Tuck your feet in and extend your arms towards the ceiling instead of
moving towards your knees. This will isolate your abs.
OCTOBER 2016

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65

 MF transformation: part 2

Get your training done in the

morning before your brain gures
out what youre doing. Eventually
it will become habit.

WORKOUT TIPS
When training calves, always
ensure a full range of motion.
Feel the stretch at the bottom
and maintain that squeeze at
the top of the rep.
For leg extensions, always
point your toes towards you,
hang on to the handles and
drive your butt into the seat as
you extend your legs. This will
maximise quad engagement
and improve fibre recruitment.
Maintain a foot width that
enables you to follow the
longest range of motion.
Your legs should be warm
after all the quad work. Do not
be afraid to lift more weight on
the hamstrings than you did
last month.

Romanian
deadlift.
To avoid back
injuries, keep the
bar as close to
your legs as
possible.

Meal plan 3
PREBREAKFAST
BLEND

BREAKFAST

1 glass water

1 banana

1 tbsp apple cider

vinegar

3 whole eggs

1 serving organic
greens powder
1 serving organic
reds powder
1 serving olive
leaf extract
30g spinach
or kale
50g celery
1 tsp glutamine
and 1 tsp manuka
honey, followed
by 1 cup green tea
NOTE: Aim to
perform 20
minutes of fasted
cardio. If work
hours do not
permit this,
perform cardio 2
hours after one of
your meals. Eg:
stair running,
burpees, skipping,
sprints, etc.

100g grass-fed
beef
avocado
2 slices quinoa
bread
Halfway through
breakfast have 1
BSC multivitamin,
1 BSC
Triandrobol,
1000mg of
vitamin C and 1
fish oil apsule

SNACK

Pick one of:

1 serving of
Nitrovol Lean
Muscle gainer
mixed with
organic yoghurt
(250g), 100g
blueberries,
1 tsp of chia
seeds, 20
almonds

LUNCH

200g salmon
150g brown rice
100g green
beans

SNACK

DINNER

Pick one of: 150g

cottage cheese,
15 cashews, 70g
raspberries, 1
tbsp almond
butter

200g chicken
breast
100g sweet potato
large salad
with balsamic
dressing
10 almonds

Eggs, avocado
& quinoa bread.
A lean, energyrich morning
starter.

1 BSC
Triandrobol,
1000mg of vitamin
C and 1 fish oil
capsule half way
through dinner.

DESSERT

Nitrovol Lean
Muscle gainer
Protein Powder
followed by
celery, plus 3
tbsp of either
hummus, organic
peanut butter or
almond spread

After dinner have

1-2 rows of
organic dark
chocolate (7085%) with 1 cup
peppermint tea.

ANYTIME
SNACKS

BSC low-carb
protein balls
raw nuts (an
additional 20g
per day wont
hurt)
herbal teas
dark chocolate
(1-2 pieces after
lunch is OK if the
sweet tooth
kicks in)
air-popped
popcorn,
butter-free
celery

SUPPS
Pre-workout: 1 serving BSC KOS Pre-Workout
Workout: Sip 5g BSC BCAAs plus 5g BSC Glutamine
Post-workout: 1 serving Nitrovol Lean Muscle Gainer Protein

Powder with water

Workout 3

QUADS

Month 2

(CALVES / QUADS / HAMSTRINGS)

3 HEAVY LEG PRESS

3 sets, reps: 20, 15, 8-10
Concentrate on the eccentric (lowering) component of the repetition to maximise
hypertrophy (growth) and dont lock knees at the top.

QUADS

CALVES

60 SECONDS REST BETWEEN SETS

1 STANDING CALF RAISES

3 sets, reps: 20, 15, 10
Feel the stretch at the bottom of each rep and emphasise the
squeeze at the top. Painful but effective.

CALVES

HAMSTRINGS

4 LEG EXTENSIONS
1 triple drop set, 12-15 reps each drop
This move maximises blood flow into the quadriceps and ensures
you hit hidden fibres.

1 SEATED LEG CURLS

3 sets, reps: 12, 10, 8
Focus on the squeeze at the bottom of the repetition and control
the lowering phase.

QUADS

HAMSTRINGS

2 BODYWEIGHT CALF RAISES

3 sets, reps: 30, 25, 20
Maintain a solid rhythm up one second, down one second
to extend the pump.

2 ROMANIAN DEADLIFTS
3 sets, reps: 12, 8-10
Bend at the knees to enable you to push more weight. This move creates
thickness and definition in the hamstrings

QUADS

HAMSTRINGS

1 LEG EXTENSIONS
3 sets, reps: 20, 15, 10
These exercises nicely lubricate the knees for harder, more
strenuous work to come.

2 SQUATS
3 sets, reps: 15, 10, 6-8
Free-weight squats incorporate secondary muscles, which will give you mass.
Aim for a lower rep range and heavier weight.

3 BARBELL WALKING LUNGES

2 sets, reps: 10, 10
This exercise isolates the quads from the hamstrings and the glutes, adding
overall thickness to the lower body.
OCTOBER 2016

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 MF transformation: part 2

WORKOUT TIPS
The back is comprised of
many muscles that work in
varying ranges of motion which
is why we isolated them last
month. Now were aiming to add
serious thickness, so maintain
correct posture and go heavy.
Free weights work well
in back exercises because
they force secondary muscle
engagement.
The reverse grip is used often
as it is very effective for fibre
recruitment in the back. But it
may make your forearms tight
so stretch them between sets.
Maintain good posture
when rowing and maximise
the contraction at the top of
every rep.

Chinups.
They strengthen
the back but
also accelerate
bicep growth.

Meal plan 4
PREBREAKFAST
BLEND

BREAKFAST

1 glass water

1 banana

1 tbsp apple cider

vinegar

120g salmon

1 serving organic
greens powder
1 serving organic
reds powder
1 serving olive
leaf extract
30g spinach
or kale
50g celery
1 tsp glutamine
and 1 tsp manuka
honey, followed
by 1 cup green tea
NOTE: Aim to
perform 20
minutes of fasted
cardio. If work
hours do not
permit this,
perform cardio 2
hours after one of
your meals. Eg:
stair running,
burpees, skipping,
sprints, etc.

200g sweet
potato
80g broccoli
Halfway through
breakfast, have 1
BSC multivitamin,
1 BSC
Triandrobol,
1000mg of
vitamin C and 1
fish oil capsule.

SNACK

Pick one of:

1 serving of
Nitrovol Lean
Muscle Gainer
with organic
yoghurt (250g),
100g blueberries,
1 tsp of chia
seeds, 20
almonds

LUNCH

180g chicken
breast
250g wholemeal
pasta
avocado
100g broccoli

SNACK

DINNER

Pick one of 150g

cottage cheese,
15 macadamia
nuts, 70g
blueberries,
1 tsp chia seeds,
1 tbsp almond
butter

grass-fed beef
(250g cooked)
100g (cooked)
sweet potato
large salad
with balsamic
dressing
20 almonds

Chicken &
wholemeal pasta.
The perfect
combo of protein
and slowrelease carbs.

1 BSC
Triandrobol,
1000mg vitamin
C and 1 fish oil
capsule halfway
through dinner.
After dinner have
1-2 rows of
organic dark
chocolate (7085%) with 1 cup
peppermint tea.

DESSERT

Smoothie: 250ml
water, 1 cup ice,
1 serving Nitrovol
Lean Muscle
Gainer Protein
Powder,
avocado, 1tbsp
organic almond
butter, 1 tsp
cacao, tsp
maca

ANYTIME
SNACKS

BSC low-carb
protein balls
20g raw nuts
herbal teas
dark chocolate
(1-2 pieces after
lunch is OK if the
sweet tooth
kicks in)
air-popped
popcorn,
butter-free

If you have
problems
prepping food,
Moodis cafe
(moodis.com.au)
can help.

SUPPS
Pre-workout: 1 serving of BSC KOS Pre-Workout
Workout: Sip 5g BSC BCAAs plus 5g BSC Glutamine
Post-workout: 1 serving Nitrovol Lean Muscle Gainer Protein

Powder with water

Month 2

Workout 4

( BACK / TRAPS / ABS )

BACK

TRAPS

45 MINUTES WITH 60 SECONDS REST BETWEEN SETS

1 CHINUPS
3 sets, reps: till failure
Feel the stretch at the bottom and as you elevate push your elbows back so that your
shoulder blades are closer together.

BACK

TRAPS

1 DUMBBELL SHRUGS
2 drop sets, reps: 15-20 then 10-15
Enables you to grow with symmetry. Dumbbells allow for a wider range of motion
and more fibre recruitment in the traps area.

2 BARBELL SHOULDER SHRUGS

3 sets, reps: 12, 10, 8
Do not roll your shoulders. Lift straight up, squeeze for 2 seconds and lower slowly.
Go heavy and build serious thickness.

ABS

BACK

2 BENT-OVER BARBELL ROWS

3 sets, reps: 12, 10, 8
Hold for one second at the top to engage the rear deltoid for
total back development.

1 JACK KNIVES
5 sets till failure with a 60-second rest in-between
Extend legs and arms above head. Sit up while simultaneously tucking feet in (heels
to butt) and bring arms up and around head, touching the floor with your hands.

BACK

3 WIDE GRIP LAT PULLDOWNS

3 sets, reps: 12, 10, 8
This is great for overall back development but also enables you to get a thorough
stretch in order to maintain an effective range of motion.

4 T-BAR ROWS
2 sets, (V attachment 3 sets), reps: 12, 10, 8
Keep your back as straight and parallel to the floor as possible. Vary grip
to hit all muscles.

Exercise is the ultimate feelgood

drug: it costs nothing and its effects
are long-lasting and real.
OCTOBER 2016

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Inside Exos:
Secrets of the worlds
most elite training
company

Fitness oasis.
Exos headquarters,
(with gourmet food
and personalised
everything).

They train NFL stars, UFC fighters,

German soccer giants, Chinese
Olympians, US Special Forces
even employees at Adidas and the
Mayo Clinic. So what do the
performance specialists at Exos
know about getting fit and eating
right that you dont? Well, step
into the most elite gym in the world
and find out.
BY

JOSH DEAN

PHOTOGRAPHS BY

JOSE MANDOJANA

You never know who youre going to run into at Exos, the
planets most elite training operation. Two young quarterbacks
hoping to start on a major college American football team are
throwing passes on a turf field outside a glassed-in conference
room. Down a hallway, several NFL free agents are polishing off
their breakfast carefully arranged plates of organic, locally
sourced protein, fruits and vegetables. In a 930m gym, Olympic
runners and Arizona Coyotes ice hockey players are doing drills
on exotic machines like the Keiser functional trainer, which
uses pneumatic air instead of weights for resistance, and the
Woodway Curve, an $8,000 treadmill that because its human,
not electric, powered burns 30% more calories. Theres even a
professional Indian table tennis player working on whatever professional table tennis players need
to work on. And because Exos is the primary human performance contractor for the US Special
Operations Command, the previous week a team of elite commandos had been in the house the same
time as a group of tattooed UFC fighters and, according to Exos VP Trent Wilfinger, had a jolly old time
talking shit with them in the 13-degree outdoor recovery pool.

Such are the scenes youll find anytime here at Exos

headquarters in the desert outside Phoenix, Arizona, in Americas
south-west well, except in January, when the place is packed
to the rafters with prospective NFL rookies whove come for the
companys famous draft combine preparation. This year, a record
80 Exos-trained players were selected in the NFL draft thats 32%
of all the players picked. Half of the first-round selections were
Exos clients, including picks No. 7 through 14.
Beyond American football, Exos is also the official training
partner of the German and Turkish national soccer teams; the
Chinese Olympic team; Major League Soccers LA Galaxy, Portland
Timbers, and Sporting Kansas City; the UFC; and many other
professional baseball, basketball and hockey teams that use Exos
coaches and methods but prefer not to advertise that theyve
outsourced these things.
On the corporate fitness side, known as Exos Works, clients
include the Mayo Clinic, Adidas, Intel and more than 150 other
companies. At one of them, Franklin Square Capital Partners, for
example, employees eat meals made by Exos-trained

This year, a record 80 Exostrained players were selected

in the NFL draft thats 32% of
all the players picked.
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OCTOBER 2016

cooks from a menu of Exos-approved foods (custom-tailored

for and preordered by each worker in advance, from an app),
then work out with Exos trainers in an Exos-designed gym.
In 2015, the training operation was on track to bring in $140
million in revenue.
Its all wildly impressive especially for a company most of us
have never heard of. But thats changing. Exos has been making
a concerted effort to extend its influence beyond the shadowy
corridors of power and into the fitness masses, doing things like
offering personalised training and nutrition programs for the
average guy online (and via the Exos Movement app), and even
programming the workouts on your gyms humble treadmills.
It all begs the question: Just what in the hell is Exos, anyway?
And what do its armies of performance specialists (Exos
lingo for trainers), nutritionists, chefs and researchers know
that you dont?

How a Training Powerhouse Came to Be

To some extent, former Washington State University linebacker
and Exos founder, Mark Verstegen, may have been lucky. But
he was definitely smart. After graduation, Verstegen stayed on
at the school as a strength and conditioning coach, then got his
Masters in exercise science at the University of Idaho and landed
at Georgia Tech as assistant director of player development. There
he met a shortstop named Nomar Garciaparra, who was so taken
with Verstegens training methods that he kept seeking him out

Gymor spa? Every Exos client gets shakes and training attention. They can also use top-of-the-line equipment, like Smart Speed motion sensors and VersaClimbers.

even after both went on to bigger things. Garciaparra became

a star for the Boston Red Sox; Verstegen left in 95 to create
the International Performance Institute at the Nick Bollettieri
Sports Academy in Florida.
Bollettieris school had recently been swallowed up by IMG,
whose affiliated sports agency then began to send its elite athletes
especially prospective NFL draft picks and MLB players to
train with Verstegen and his team. By then he was preaching a
program based around core strength and a newfangled concept
of holistic fitness, meaning he focused as much on mental
strength, nutrition, recovery and injury prevention as he did on
proper form in strength training.
In 1999, Verstegen decamped to Phoenix to open Athletes
Performance, the worlds first one-stop shop for personalized
fitness and nutrition, where he could seamlessly integrate the
many subject areas that elite athletes were pursuing on their own
off-season physical training, position-specific drills, psychology,
nutrition, physical therapy and offer everything they truly
needed to become stronger, faster, fitter and less injury-prone.
I wanted to bring the smartest minds from nutrition, movement,
recovery, and mindset together under one roof, he says, to
create a space where athletes could come to upgrade their
performance.
And it would be all his.
Clearly Verstegen was ahead of his time. He realised that
athletes and agents were willing to pay a premium for what agent
Michael Perrett, co-founder of Element Sports Group, calls a

What$3,400(or$4,500)
aweekwillgetyouatExos
Any regular
joe can check
into Exos and
train next to
the pros. It
costs $3,400
per week for
one training
session a day,
or $4,500 for
two. Heres
what you get
for it.

Individualisation > Youll meet your team of

performance specialists to map out your goal,
whether its losing 5kg or completing a triathlon.
Structural analysis > Everyone starts with a
functional movement screen, which incorporates
seven movements scored 1 to 3 to assess your
musculoskeletal strength and range of movement,
and to identify any weaknesses or injuries. Theyll
also test your V02 max and your overall power output,
to help create a workout program.
Nutrition > Every client is assigned a dietitian who will
look at your current diet and assign a very specific
meal plan, plus a supplement regimen that will include,
at a minimum, am and pm multivitamins, fish oil and
probiotics. You get three meals a day. (You can request
certain calorie amounts, depending on your goal.) All
clients have the option of blood testing in advance .
Training > Group workouts for 60 to 90 minutes,
starting with movement prep (stretching, mini-band
walk), then speed, power and strength work using TRX,
kettlebells, and free weights. Youll finish with cardio.
Recovery > Protein shakes after every workout
designed by your dietitian, as well as supplements as
needed. One soft tissue massage per weekly session.
OCTOBER 2016

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73

The Exos philosophy

dictates equal attention
to all four of the companys
pillars movement, mindset,
nutrition and recovery.
turnkey product. It was a radical concept at the time, Perrett
says a young player would arrive at Athletes Performance and
suddenly a team of people would be asking him questions hed
never been asked before: Wheres your nutrition? What do we
need to work on for you? Are you gaining weight or dropping?
Says Perrett, It was a laser-like focus on my clients needs.
Even before Verstegen arrived in Arizona, his work with famous
US athletes Garciaparra and fellow baseballer Curt Schilling as
well as his hypermanic, energetic personality had made him a
star of the elite fitness realm. But his global profile exploded when
then-German National team soccer coach Jrgen Klinsmann hired
him in 2006 to overhaul his squads training for the World Cup,
which would be played on that countrys home soil. Klinsmann
lived in Newport Beach, where AP had opened a small branch, and
had become impressed with Verstegens individualised methods
and early-adopter obsession with studying performance-related
data. His trust in Verstegen paid off: Under his command, the
2006 German squad rebounded from years of mediocrity to finish
a near-miraculous third in the Cup.

Blood simple

In 2004, Verstegen created CORE Performance, a program that

took the work he was doing for professional athletes and adapted
it for regular guys. In essence, the CORE program is a tune-up for
your bodys suspension system: the torso, hips, shoulders and
back all the muscles that control your flexibility, balance, and
stability. So, rather than maxing out on the bench, Verstegen has
you doing physioball exercises, cable work, rope stretches, and
body-weight moves like hip crossovers, lunges with twists, and
plyometrics. The accompanying book, CORE Performance, was
a runaway best seller.
The corporate business exploded, too, and in 2012, AP and
CORE became Exos, a name Verstegen says is meant to evoke
the exosphere (the outermost region of Earths atmosphere),
exoskeletons (which provide support and protection), and this
being sports, after all Xs and Os.
Today, when an athlete comes to Exos, the place just blows
him away, says JP Major, head strength coach for the Arizona
Coyotes. Everything is taken care of: food, strength plan. The
guy running the strength program talks to the dietitian and the
chef. There are mindset components. As an athlete, you feel so
taken care of.
When I track down Verstegen, now 46, by phone in Germany
to ask about the principles on which Exos is built, he tells me
that the Exos philosophy dictates equal attention to all four
of the companys pillars movement, mindset, nutrition and
recovery. He says that all four pillars are constantly evolving, but
the last two are more important than ever.

Every major athlete who enters Exos has his blood tested. I did, too, and this is what it told me.

Clients who come to Exos now get blood analysis, done in

conjunction with the diagnostic company WellnessFX. Their
blood is analysed for nutritional deficiencies, metabolic health,
kidney, liver and reproductive health, and inflammation, among
other things. They can also ask to be checked for food allergies.
Exos dietitians then use these results to suggest diet modifications
and supplements. Heres what I learned from my test who knows
what yours might reveal?

Under Basic lipids, my low-density lipoprotein (LDL) cholesterol was

flagged. Results are colour-coded, and my LDL level was a menacing orange,
hitting 100 in a range of 100 to 130. (A higher LDL can mean a higher chance
of heart disease and stroke.) But Kunces said not to worry: Im barely at
the threshold, my overall cholesterol looked great, and I should eat less
saturated fat and more fibre and nuts.

2) Like pretty much everyone else, I need more sun

Or vitamin D supplements. Kunces says that the two most common bad
results she sees among all clients, including elite athletes, are deficiencies
in vitamin D and magnesium. My magnesium was fine, but I was in desperate
need of vitamin D. The best source is the sun, she said. Get an extra 10 or 15
minutes a day. I can also eat foods high in vitamin D, such as eggs.

3) I should get semi-annual blood tests

Health is fluid. Diets change, exercises come and go, and problems
can occur at any time, often without warning. For this reason, Kunces
recommends blood screenings twice a year. This allows you to keep an eye
on potential problems (such as my LDL) or watch out for new ones. Anyone
worried about food allergies would be wise to have those panels run, too.
74

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OCTOBER 2016

Fro m to p l ef t: Ma r tin Rose/ G e t t y; d p a Pic tu re A llia n c e/ A la my; D a n Sa e in g e r/

Tr u n k A r c h i v e

1) I need to eat more nuts

Exos currently has about 50 registered dietitians, each of whom

is assigned to a client to analyse diet and blood work to uncover
trouble spots, allergies and unhealthy habits. The kitchen staff
keeps a binder listing each athletes daily caloric needs, when
those calories should be consumed and in what forms. Some
clients are on high-protein diets, some high-carb. Each is also
prescribed a regimen of Exos supplements (including am and
pm multivitamins, omega-3s and a probiotic), and an individually
tailored recovery shake blended with blueberries and vanillaflavoured whey protein, to which is added both creatine and at
least 2.2 grams of the branched-chain amino acid leucine (the
most important component of protein, says Dr Laura Kunces, the
director of research for the supplement line).
When it comes to athlete performance, Exos leaves no stone
unturned. Teams that come in to train have something called
Tinkle Tuesdays, when players urine samples are analysed for
hydration levels, according to nutrition and research VP Amanda
Carlson-Phillips. As microbiome tests become more available,
they may add stool samples to the program in the future. She says:
I cant wait for Fecal Fridays.

How Exos Believes You (and Your Favourite

AFL or NRL Player) Should Train
Exos teaches everything, Verstegen says strength training,
endurance training, HIIT, you name it with an emphasis
on correct technique and proper form. It also pushes highlevel sport-specific training since a tight ends needs are
obviously different from a sprinters but the fundamentals are
basically the same.
Every client starts out with a Functional Movement Screen, as
Joel Sanders explains one evening as he takes me out onto the turf
to show me the ropes.
First is the assessment. Sanders has a small chart that lists
seven simple exercises the squat, hurdle step, pushup, leg raise,
etc that have been chosen to test the bodys key movements
and identify weaknesses and asymmetries that could lead to
injury. It allows you to introduce your body to me in 15 minutes
or less, he says.
For each exercise I do, he rates me from 1 to 3. My score, a 16
out of 21, is a B, teetering on B+, he says. Anything under 14
and clients get sent to the onsite physical therapists to check
for injuries theyre not aware of (or are hiding). If the problems
minor, the PTs will assign them a series of exercises to address the
problem; if its more serious, theyre probably going to be seeing
an Exos-approved sports doctor.
Next is the warmup, which Exos calls movement prep some
mini-band walks followed by the worlds greatest stretch (see
sidebar, right), a multicomponent, yoga-inspired stretch that
requires a fair bit of coordination to keep from falling on your
face. Sanders points out flaws an arched back, a bent leg
and tells me that if I only do one stretch before a workout it should
be this one, as it works all the major muscles in your back, butt,
hips, legs and core.
Now were on to the main workout. Of course, my experience
here is a little unusual, Sanders points out: One-on-one training
isnt standard practice at Exos. Here, whether youre an NFL
quarterback or a magazine writer, its all about group workouts.
People work harder in groups, he says. But since its just me, he
gives me a sampling of the sort of exercises Id do in a group.
First he gives me some cable work on the pneumatic Keiser
machine to check my power output after all, a star athletes
going to be more interested in power and performance than

Lunge break.
The forward
lunge/forearm-toinstep /reach is
Exos go-to move.

Dotheworlds
greatest stretch

If you only did one stretch before your workout, this

would be it, says Joel Sanders, Exos performance
specialist. It hits the checklist for the three key areas that we
aim to mobilise ankles, hips and thoracic spine. The point,
says Sanders, is to lengthen and strengthen simultaneously,
through a series of dynamic exercises, none better than this
one, which explains how it got its slightly ridiculous name.

STEP

Step forward with your left leg

and lower your body into a lunge. As
you go down, place your right hand
on the floor so its even with your left
foot. Your right knee should remain
above the floor not touching.

STEP

Now move your left elbow inside

your left foot and rest it on the
floor. Square your hips so you feel
a stretch on both sides and try to
keep your back as flat as possible.

STEP

Move your left hand outside your

left foot and twist to reach for the
sky. Try to pull the toes on your left
foot up to your shin.

OCTOBER 2016

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75

The workout ends with

30 minutes of ESD
short for Energy Systems
Development, Exos
term for cardio.
often includes a fun activity like Ultimate Ball (similar
to Ultimate Frisbee, but with a Nerf ball) or soccer,
because it tricks people into running hard at the end of a
punishing workout when what they really want to do is go
have a refreshing beer.
Thats the easy out, though. ESD can be much worse
like if youre put on the VersaClimber. This is the No. 1
fat-burning tool, period, Sanders says. I call it the unicorn
of conditioning because you dont find it many places.
Its so freaking hard that it just gathers dust.
The VersaClimber works the upper and lower body
simultaneously, adding energy cost because youre
standing, not sitting, and blowing up your legs while
setting your lungs on fire without the load of a sled push
(another Exos favourite, by the way). Whenever a client
calls to say hes too busy for a workout, Sanders asks if he
can spare four minutes for the VersaClimber. Thats all
Ill need, hell say.
Thats all he asks from me, as well four of the longest
and most exhausting minutes of my life, doing Tabata
20-second bursts of sprint-climbing with 10-second breaks
in between. Fuck this machine, I say, panting, after just
two rounds.
Sanders laughs. Youre swearing at me already? We have
two minutes left!
When its over, I collapse onto the floor, literally gasping
for air. Ive climbed 110m. 150m is considered good, he
says. But its your first rodeo theres no way to prepare
yourself for that.

How to Work Out with Exos without Going Broke

Training the German machine. Exos founder Mark Verstegen trains Germanys
Mario Gtze (bottom), whose goal won the 2014 World Cup.

size or definition. Next, its single-leg Romanian deadlifts,

because they work strength, balance and flexibility all at once
the kind of combination Verstegen always looks
for in exercises.
Then its on to the Woodway Curve manual treadmill.
Every movement session includes portions that focus on
speed, power, and strength, and Sanders likes to use the
curved treadmill to work power. The best way, he says, is to
sprint for 110m, then walk for 50m. Basically, every 160m,
you start your sprint. Its awkward, he warns, but excellent
at picking up flaws in a runners form.
Finally, the workout ends with 30 minutes of ESD
short for Energy Systems Development, Exos term for
cardio (apparently, every element of Exos needs a proprietary
name). At Exos, ESD doesnt mean lolling on a bike; it
means pushing your heart and lungs hard. Group ESD
76

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OCTOBER 2016

Many people at Exos now work at desks, figuring out how

to spread an ever-growing bounty of expertise and data to
a wider variety of people, including those who could never
afford an Exos consultation personally. Were not just an
elite athlete company anymore, says Kevin Elsey, who leads
the Performance Innovation Team.
When I visited Exos, they were in the final stages of rolling
out Speedo FIT, a water-workout training program that
includes 60-plus short online instructional videos and a line
of tools and gear made by Speedo. Theyve also launched
Exos Presents, a four-hour course online ($210) that teaches
trainers (and athletes) how to better understand data for
maximising recovery.
For weekend warriors, there are loads of individual
training and nutrition programs (for $120/year) available at
coreperformance.com. You can download the accompanying
Exos Movement app to stream exercise techniques, get
plugged into an eating plan, and track your goals, whether
its as broad as Performance Conditioning or as specific as
Decrease Pain/Tightness.
Exos has spent 16 years training pros and soldiers, says
Underwood. Now, our goal is to upgrade lives, he says,
with no qualification for what kind of lives.

Photographer: Kevin McDermott

LOOK THE BEST YOU CAN

2014 Australian Award Winner Best New Moisturiser and Best New Shaving Cream/Gel.

The 7-meal
Imagine prepping
just one healthy, tasty,
muscle-building protein
like chicken, pork or
beef, then turning that
into seven datys worth
of meals that take almost
BY A D A M B I B L E AND N I N A C O M B S
no planning, very few
P H OTO G R A P H S BY T R AV I S R AT H B O N E
ingredients, and except
for the first day no more
than 15 minutes to make. Impossible? Not when
you use these simple suggestions weve put
together with the help of chef and Just Married
& Cooking author James Briscione. Dig in!

Its simple, speedy and

supersmart: Cook up just one big,
juicy protein for the week
and enjoy nutritious, delicious, nonboring (!) dinners in less than
15 minutes a night.

78

MENS FITNESS

SOECPTTOEB
MEBRE 2
R 021 0
51 6

miracle!

OCTOBER 2016

MENS FITNESS

79

7 quick ways to eat...

ROASTCHICKEN!

With its incredibly high protein-to-fat ratio, chicken is the preferred protein for muscle building and a lean physique.

Sunday

Tuesday

1) Roast two juicy

Whole Chickens

3) Stir it into a
Robust Stew

Slather both with

olive oil and salt/
pepper; stuff one
with halved lemons
and the other with
fresh thyme and a
head of garlic cut in
half. Roast at 190
till the thighs
register 75 (5060
minutes). Serve 1
breast with rice/
quinoa and fresh
spinach sauted
with garlic/onion.

Sounds crazy, but

using chicken stock
as a stew/soup base
is fast and incredibly
tasty. Boil small
potatoes in a large
pot; drain half the
water. Add chicken
stock, chopped
celery, a bag each
of frozen peas, corn
and green beans,
and half a can of
chickpeas. Saut
chopped meat from
drumsticks and
wings with garlic/
onion, and add
to pot; simmer 10
minutes. Feel free
to spice it up with
cumin, coriander,
chilli powder and/
or sriracha. Top
with sour cream or
grated cheddar.

S M A R T M O V E : Buy
loads of spinach,
make extra rice
and chop tons of
garlic/onion to use
all week.

Monday
2) Toss it into a
Vegie-Rice Bowl

S M A R T M O V E : Make
the worlds easiest
vinaigrette: olive
oil, balsamic or
red wine vinegar,
Dijon mustard and
a little honey,
shaken then stored
in the fridge in a
smoothie shaker!

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MENS FITNESS

Thursday

Mix it with Pasta, Cheese & Greens

It doesnt get much easier than this. Make
linguine or another pasta; drain all but a cup
of the water from the pot when its done, add
chunks from one chicken breast, olive oil, lemon
juice, ricotta (it has the most whey protein of all
cheeses), Parmesan and fresh spinach. Heat for
about 2 minutes.

Do
not skimp on celery
it adds flavour
(especially the
leafy tops).

S M A R T M O V E : Make a big batch of salad with

spinach, onions and mushrooms and use it all
week to add to pasta, saut for scrambled eggs,
etc. To keep it fresh, layer paper towels over
it, close it and set it upside down in the fridge.
Replace towels every two days.

Wednesday
4) Whip up some
Glazed Thighs

SMART MOVE:

Short on time? Buy

low-sodium teriyaki
sauce and thin it
with rice vinegar.
OCTOBER 2015

6) Stack it on an
Italian-Style Sub

Toss a sliced
chicken breast with
sliced capsicum
and onions, olive
oil, balsamic
vinegar, dried basil
or oregano, and
salt/pepper. Brown
a split roll (under
the grill, then layer
on the chicken
mix, tomato
and mozzarella;
re-grill till the
cheese melts (34
minutes). Top
with basil leaves
or pesto sauce.
SMART MOVE:

SMART MOVE:

Warm 2 thighs in a
nonstick pan with
garlic/onion (or
scallion). Add lowsodium soy sauce,
sesame oil, rice
vinegar, ground
ginger and a pinch
of sugar. While it
cooks (about 10
minutes), steam
leftover rice in a
pot, then add fresh
broccoli to steam
as well.

Friday

T-fal Ingenio Rapid Food Chopper

$25, amazon.com
R AV E R E V I E W

ONE MORE
CHOPPED
CHAMPION!

Put in chunks of vegies, pull the

string five or six times to rotate the
centre blades and the foods chopped
in literally (not figuratively, literally )
five seconds. Totally awesome power,
plus, its super-easy to clean.

Freeze extra pesto

in an ice cube tray,
and store the cubes
in a freezer bag.
Saturday
7) Finish it off in a
Zesty Chowder

In a pot, mix a bag

of frozen corn,
rosemary, chopped
garlic and onion,
diced red capsicum
and green onion,
salt/pepper and
chicken stock.
Simmer for 15
minutes. Use a
blender to pure
the soup till some
(not all) is smooth
and thick; stir in
cup of yoghurt.
Chop 2 chicken
thighs and heat in
a pan with olive
oil, garlic and chilli
powder. Add that
to the soup and top
with sour cream.
SMART MOVE:

Choose red
capsicum over
green they have
twice as much
vitamin C as green.

F o o d s t y l i n g b y C h r i s L a n i e r /A p o s t r o p h e ; P r o p s t y i n g b y S h a r o n R y a n /
Halley Resources; Chopper: Jarren Vink

In a bowl, mix fresh

spinach, chopped
garlic/onion, warm
brown rice its
super-filling and has
a great nutty flavour
and a breasts
worth of chunked
chicken (steam
them in a pot, or
nuke the rice and
saut the chicken in
a nonstick pan with
1 tsp olive oil). Toss
in your choice of
walnuts/almonds,
tomato, canned
beans or dried
cranberries. Top
with vinaigrette.

Pasta-mazing:
Throw greens
kale, broccoli rabe,
spinach in for a
tasty, healthy snap.

BEST IF
EATEN BY...
Food authorities
advise keeping
cooked meats in the
fridge for 34 days,
but we consider that
very conservative
weve kept them
for 5-7 days with
no problems. (And
leaving it on the bone
keeps it freshest
the longest.) But if
youre squeamish,
freeze half after
cooking, then thaw
mid-week.

OCTOBER 2016

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81

7 quick ways to eat...

HERBED
PORK!

Dont be afraid of nutritious pork. Go with the lean whole loin,

but dont overcook it less fat means it can dry out quickly.

Sunday

Monday

Tuesday

1) Cook up a big
Pork Roast

2) Pack it into
Cheesy Quesadillas

3) Add it to a
Hearty Bean Stew

Rub the loin with

a mix of garlic,
rosemary, thyme
and sage or black
pepper; set in an oven
with apple and red
onion wedges. Roast
till internal temp
is 65 (about
45 minutes); the
centre will be pink,
and the pork juicy
and flavourful.
Serve with sauted
asparagus and
quinoa.

Marinate red
onions and half
a tin of tomatoes
for 5 minutes.
Add sauted
mushrooms,
chopped zucchini, 2
tbsp chilli sauce and/
or canned beans.
Heat 2 tortillas in
a nonstick pan;
fill of each with
shredded cheddar
cheese, pork slices,
onion mix, then
more cheese. Fold
over; when cheese
starts to melt,
flip to brown the
other side.

Saut chopped
onions, garlic, and
ginger in a stew
pot; add a can of
black beans, cup
of beef stock, a bag
of frozen stir-fry
vegies, cumin
and chopped red
capsicum, and saut
for 10 minutes.
Throw in some
chopped pork (and
pineapple chunks
canned in juice, if
you feel the urge)
and enjoy.

SMART MOVE:

Buy more than

enough asparagus
for at least a few
meals. To keep it
fresh, stand it in
a glass with 5cm
water; cover loosely
and fridge it.

SMART MOVE:

Keep tins of
tomatoes handy;
they can be used
for numerous easyto-make dishes.

Wednesday
4) Pile it high in a
BBQ Sandwich

From the Chef

JAMES BRISCIONE

is also the co-author

of Cognitive Cooking
with Chef Watson , a
collaboration with the
IBM supercomputer.

82

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OCTOBER 2015

Packs of frozen
stir-fry vegies add
vitamins, minerals
and fibre to meals
quickly. Theyre
flash-frozen
when picked, so
they keep their
nutrients.
cabbage and carrots
(most supermarkets
sell bags of them)
with chopped
green onions (tip:
Cut them with
kitchen scissors
and you wont need
a cutting board),
cider vinegar, olive
oil, hot sauce and
celery salt. Mix well
and let sit for
5 minutes.
SMART MOVE:

Wholegrain bread
will help boost
muscle growth;
two slices contain
almost 9g of
protein.

R AV E R E V I E W

One Very Hooked-up Meat Thermometer

iDevices iGrill 2
$100, apple.com

For cooking food

thats not underdone
(hello, trichinosis!)
or overdone (yum,
sawdust!), no other
thermometer can
compete with the
iGrill 2. Because it pairs
with a smartphone app
via Bluetooth, it alerts
you at the exact
moment food reaches
the proper internal
temperature. Adios,
constant oven checks!

Thermometer: Jarren VInk

Great meals are

all about prep. Start
with a solid plan and
youll see how simple
good food can be.

Thin some storebought low-sugar

BBQ sauce with a
little apple cider
vinegar. Add some
rough-chopped
pork and let it
marinate for about
5 minutes. Toast 2
slices of wholegrain
bread; nuke the
pork mixture for 30
seconds, then layer
it on the toast with
vinegar-based (nonmayo) coleslaw and
dill pickle slices. For
a quick coleslaw,
just mix shredded

SMART MOVE:

Thursday

Skewer it for
Tangy Kebabs
Marinate chunks of
pork, onions and
asparagus with olive
oil, orange juice, soy
sauce, salt/pepper,
and a little brown
sugar for 5 minutes.
Thread pieces onto
skewers with fresh
nectarine chunks
and grill about 10cm
from the flame till
you see grill marks.
Brush with more
marinade and
serve over your
favourite grain.
SMART MOVE:

PIG OUT:
PORK IS RICH
IN VITAMIN
B6 AND IRON.

Soak wooden or
bamboo skewers in
water for 20 minutes
before grilling so
they dont burn.
Get on the stick.
Nectarines add a
sweet, surprising
flavour to kebabs.

Friday

Saturday

6) Stuff it in a
Giant Sweet Potato

7) Make a quick
Pork & Vegie Saut

Poke one or two

sweet potatoes
with a fork several
times, and nuke
them uncovered on
a plate for 5 minutes
each side. Mix some
finely chopped
pork with half a can
of tomatoes, and
microwave for 2
minutes. Split open
each potato, spoon
in the pork mixture
and stir it up with
the potato. Top
with sour cream
and hot sauce.

Saut red and

green capsicums
and onions in
coconut oil till
theyre tender.
Stir in pork slices,
chopped garlic,
cumin powder, lime
juice, cortiander
and enough water
to create a sauce;
simmer till it
thickens. Serve
over brown rice
(a 10-minute boilin-the-bag works
nicely) and garnish
with Italian parsley.

SMART MOVE:

SMART MOVE:

Dont like
microwaved
spuds? Drive a
long aluminum or
stainless steel nail
in a potatos end,
wrap it in foil, and
bake at 180 till
its squeezable
(about 35 min.) The
nail cuts baking
time down.

To peel garlic easily,

smash the whole
head with your
hand to separate
the cloves. Toss
them into a jar,
close it, and shake
like hell the peels
will be gone in
seconds.

Top-speed saut.
Finish out the week
with a spicy porkand-veg combo.

7 quick ways to eat...

LEAN
BEEF!

Loaded with protein, lean beef is

perfect for maintaining muscle mass.

Sunday

Monday

1) Cook up a nice,
big Rump Roast

2) Add it to a
Veg & Grain Bowl

(PIC, OPP OSI T E PAG E )

Season a 2.5kg
rump roast with
salt/pepper, then
sear in an oven on
the stove. Add beef
stock and roast in
a 165 oven till the
internal temp is 65
(about 40 minutes).
Simmer the roast
juice in a pan with
some soy sauce till
it thickens. Serve
roast with sauce,
steamed broccoli,
and brown rice or
quinoa.

In a bowl, mix a
can of chickpeas,
chopped
cucumbers and
green onions, grape
tomatoes, lemon
juice and instant
couscous. Cube
some beef, steam
(our choice) or nuke
it for 30 seconds,
and add it to the
bowl. Top with
store-bought or
homemade Greek
tzatziki, a tangy,
garlicky white
sauce.

SMART MOVE:

SMART MOVE:

To save time, buy

fresh broccoli
florets (the freshest
broccoli is purplish,
with no brown
spots). Pricier, but
no chopping.

Make your own easy

tzatziki: Add grated
cucumber, garlic
and dill to a cup of
Greek yoghurt. Its
very potent dont
eat it on a date.

Bowl winner.
Tzatziki sauce
gives this fast beef
bowl a real kick.

Tuesday

Shred it into time-saving

Spicy Tacos
Just slice a section of beef (or shred it with
two forks) and mix it with salsa and lime juice.
Microwave for 30 seconds, then spoon onto
warm corn or flour tortillas. Top with chopped
red onions and tomatoes, a few slices of avocado
and fresh coriander.
S M A R T M O V E : To check an avocados ripeness,
pull the stem out If it comes away easily and is
green underneath, its ready to eat. If its brown,
its seen better days.

84

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OCTOBER 2015

Tex-Mex in secs.
Beef, salsa, onion
and tomato tortillas.

Saturday

Load it into a Delectable Salad

Beef up your dinner

menu. Turn a lean
rump roast into seven
fast, easy meals.

Wednesday

Thursday

Friday

4) Pack it into a
Decadent Sandwich

5) Concoct a
Savoury Stew

6) Create a
Fiery Burrito Bowl

Saut sliced
mushrooms,
onions, capsicums
and a little bit of
garlic in a saucepan.
Thin-slice some
beef, sprinkle with
salt/pepper, and
add to the pan with
a splash of beef
broth or water; heat
through. Brown a
wholegrain bun
under the grill,
spoon the mixture
inside and top
with provolone or
mozzarella; grill
again till cheese
melts.

Saut chopped
garlic/onions in a
saucepan, then add
a can of chickpeas,
grape tomatoes,
chicken stock,
lemon juice and
pinches of pepper,
turmeric, cumin,
coriander, cayenne
and ginger. Bring
to a boil and simmer
for 10 minutes; add
chunks of chopped
beef and fresh
parsley leaves.

Saut some onions

and capsicums in
olive oil. Douse
slices of beef in the
hot sauce of your
choice and add it
to a pan; heat for
about 2 minutes.
Pour the mixture
into a bowl and add
chopped tomatoes,
canned black
beans, canned
or frozen corn,
chopped lettuce,
nuked leftover
rice and a squirt of
lime juice.

Chopper: Jarren Vink

SMART MOVE:

Slice mushrooms
in an egg slicer!
Just lay the cleaned
shrooms (cut big
ones in half first)
in the slicer, turn it
over above a bowl,
and press out
shoot neat slices.

SMART MOVE:

To make your own

quick broth, buy
cartons of chicken
or beef stock, both
of which will add a
richer, fuller flavour
to the stew.

SMART MOVE:

When slicing beef,

make sure to cut it
against the grain
meaning, bisect
the long lines of
the muscle fibres
with the knife. This
makes cuts like
rump and chuck
more tender.

Beef and salad make a great combo when Asian

flavours are added. Combine soy sauce, a little
sugar, some lime juice, grapeseed oil, chopped
jalapeo, minced ginger, garlic and a dash of
fish sauce. Cut thin slices of beef, add it to the
sauce and mix it with a salad of mixed greens,
grape tomatoes, red onion and cucumber. Top
with fresh coriander and chopped peanuts,
almonds or walnuts.
S M A R T M O V E : Learn to flavour with fish sauce
a favourite of many top chefs, who use it to
give everything from hamburgers to marinades
to roasted vegies a savoury umami flavor. This
pungent sauce, made from the juice of salted/
fermented fish, is powerful stuff, so use it sparingly
till you know your comfort level.

R AV E R E V I E W

This Garlic Chopper Is On a Roll

Chefn GarlicZoom
XL Garlic Chopper $14,
harveynorman.com.au

If youve done much

cooking, you know
that trying to chop or
mince garlic cloves
is one of the most
frustrating and fiddly
of all kitchen tasks
until the GarlicZoom
came along, that
is. Just place some
peeled garlic (see
page 83, Day 7, Smart
Move for the chefs
trick for doing that
super easily) inside
the chopper, roll it on
the counter, and voil:
instant cut garlic but
no smelly hands!
OCTOBER 2015 MENS FITNESS

85

Go the
distance
Whether youre preparing for a marathon or an
Olympic-distance triathlon, you need a smart
nutrition strategy to fuel your training sessions
and recovery and help you put in your best
performance on race day.

7PM

S TA G E O N E

8AM

The night before

Traditionally, endurance
athletes used to spend the
entire week before a race
bingeing on endless bowls
of pasta, but recent studies
have discredited this form of
extreme carb-loading. So
whats the best approach
for topping up your bodys
glycogen stores? Keeping
things sensible, according
to endurance coach Steve
86

MENS FITNESS

S TA G E T W O

Whittle. Provided you eat a

quality, balanced dinner the
night before a big training
session or event, youll be
absolutely fine, he says. A
good example would be a
grilled chicken breast with a
handful of wholemeal pasta
and some nutrient-rich green
veg, which will provide a hefty
serving of slow-digesting
carbs and plenty of protein.

OCTOBER 2016

Race day breakfast

Ideally you want to eat

breakfast roughly two to three
hours before a training session
or event to give your body
plenty of time to digest it,
says Whittle. Aim to eat a meal
with a mixture of complex and
simple carbohydrates, because
they will provide you with both
slow- and quick-release energy
to fuel your efforts throughout
the session, adds sports

nutritionist Aaron Deere.

A wholemeal bagel with honey
and peanut butter will cover
both bases and offer a bonus
serving of protein and healthy
fats, without making you feel
bloated. If youre eating ahead
of a lengthy afternoon or
evening training session, go
for an oily fish like mackerel
with wholegrain rice, followed
by a piece of fruit.

DURING THE
RACE YOU NEED
TO INGEST 90G
OF COMBINED
GLUCOSE AND
FRUCTOSE
EVERY HOUR
TO REPLENISH
GLYCOGEN
STORES.

11AM

S TA G E T H R E E

3PM

Snacks during the event

If your race lasts less than

90 minutes, you dont need to
worry about refuelling during
it, says Deere. But once you
pass that point, you want to
ingest 90g of combined glucose
and fructose during every
subsequent hour to help
replenish your glycogen stores,
otherwise your energy levels
will nosedive. There are
various options for topping up
on the go, including

supplements such as energy

gels, bars and sports drinks,
as well as real food such as
pancakes (although theyre
generally only practical to
carry, eat and digest if youre
cycling rather than running).
Its crucial to work out which
option agrees most with your
digestive system well in
advance, because you dont
want to be experimenting
on race day.

S TA G E F O U R

Post-race recovery

Replenishing your glycogen

levels should be your
immediate priority after
you cross the finishing line.
Youve got a two-hour period
afterwards when your body
is primed for carbohydrate
uptake, so replace as much
glycogen as you can by
consuming up to 180g of carbs
during this window, says
Deere. Ideally this should
contain a mixture of glucose

and fructose. A jam sandwich

on wholemeal bread will
provide ideal amounts of both,
and itll taste great. Adding
some protein will assist with
muscle recovery too, although
its less important following
endurance exercise than it is
after weight training, because
your muscles havent been
exposed to the same degree
of tissue damage. Around 30g
will do the job.

OCTOBER 2016

MENS FITNESS

87

88

No.The
fitness
tracker is

MENS FITNESS

OCTOBER 2016

After several years of astronomical growth, the

fitness-tracker industry has officially fallen back to
earth and hard. And the gadgets themselves? Theyre
useless! Theyre liars! They belong in a drawer! cries a
swelling chorus of critics. But heres why you should ignore
the haters and double down on your data, not next year,
not next month, not next week but today.
BY PETER KOCH
PHOTOGRAPHS BY ANDREW CUTRARO
S T I LL- L I F E P H O T O G R A P H S BY R I C H A R D P I E R C E

Atlas Wristband
This little guy recognises
50-plus of your favourite lifts
and bodyweight exercises.
( atlaswearables.com )

not a fad.
OCTOBER 2016

MENS FITNESS

89

90

MENS FITNESS

OCTOBER 2016

Itsno
secret
that 2016 hasnt exactly been a banner year for the
humble fitness tracker. In 2015, 78 million units
shipped worldwide a 171% increase from the
previous year. But now the backlash has officially
arrived, and its not pretty. If you believe recent
news reports, the fitness tracker is such a bust we
may as well enshrine it in the Doomed-Fad Hall of
Fame, next to the ThighMaster, dial-up internet

Grooming by Sylvester Castellano/Bernstein & Andriulli using Chanel Skincare

and metrosexuals.
According to Wired, fitness trackers are kind of useless. They
Wont Really Help Until They Tell Us Exactly What to Do, to
paraphrase one recent headline. Meanwhile, in January, a
newspaper columnist called them trash, declaring, These
gadgets are ending up in drawers and closets as expensive
reminders of how wearable gadgets are not ready for prime time.
When asked his thoughts about trackers, CrossFit CEO Greg
Glassman tartly answered: Junk drawer.
And perhaps most troubling for the data-gathering workout
junkies among us, some major wearable makers are facing
allegations that their products simply arent accurate. But
whatever the reason, the onslaught of negative press seems to be
taking its toll: one-time industry behemoth Jawbone reportedly
lost half of its valuation by early this year down from $3 billion
in 2014 amid a failure to launch a breakthrough tracker.

Whats True and Not True About Fitness Trackers?

To be fair, the haters arent completely without ammunition.
First, lets get accuracy out of the way.
Yes, six different trackers, worn simultaneously, will give you six
slightly different step counts. But should that be a deal-breaker?
Rather than obsessing over, for example, whether you walked
8,456 steps or 8,875 steps today, try thinking of the bigger picture:
Roughly 10,000 steps are considered the bare minimum, so if
youre often well below that which only a tracker can tell you
you know its time to move more. Will it be exact? No. Will it be
eventually? Absolutely.
As for heart-rate tracking, its true that wrist-worn monitors,

which use optical tracking (light sensors), are less accurate than
chest-worn ones, which rely on electromagnetic signals. Right
now, wrist technology works by shining light into the body and
reading how it scatters off blood; but the light scatters off of
anything muscle motion, gross body motion, skin motion,
even blood motion and overwhelms the tiny, tiny blood-flow
signal, says Dr Steven LeBoeuf, co-founder and president of
Valencell Inc, which makes biometric data sensors such as optical
heart-rate monitors.
The industry is well aware of the problem and is pouring money
into R & D to solve it, LeBoeuf adds in fact, he estimates that
competing technology companies have spent more than $100
million on this problem alone. He says theyve already developed
substantially more accurate monitoring in wearables and continue
to push the technology forward, focusing on advanced biometrics.
In the meantime, the existing ones are extremely accurate for
measuring resting heart rate, which is important (more on that
later), and theyre pretty good for exercises like running and
cycling in which the forearms arent heavily engaged. If you want
a more precise heart-rate measurement during your workouts,
you can invest in a chest-strap monitor.
Next: the question of usefulness. Fitness trackers, with their
reams of data daily step counts, calorie burn, sleep quality,
stress and heart rate were supposed to fundamentally change
our lives. Wed move more, lose weight, sleep better and become,
generally speaking, fitter, happier and, it seemed, maybe just a
hair closer to immortal.
And while trackers have no doubt nudged millions to be more
active, too often the effect has been fleeting. In fact, according
to the consulting firm Endeavour Partners, half of all buyers of
fitness wearables eventually stop using them, with a third of that
group dumping them within just six months. Thats because
most people do the same routine on most days, says John
Bartholomew, a professor of kinesiology and health education at
the University of Texas at Austin in the US. If I do my normal walk
and have my regular workday, that gets me just over 8,000 steps.
So I know that, if I do something extra, its enough to get me to my
10,000-step goal. And since I already have that information,
a fitness tracker wouldnt be telling me anything new.
Point taken. If youre content with being a generally healthy
person who exercises moderately, eats fairly well and isnt
overweight and theres certainly nothing wrong with that
you can certainly maintain the status quo without leaning
constantly on a tracker.
OCTOBER 2016

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91

But if youre a guy with goals beyond a daily constitutional and

you aspire to improve in any meaningful way whether its via
strength, size or conditioning its another story altogether. And
there the anti-tracker masses are not only misguided but also
mind-bogglingly narrow-minded about the potential of these
powerful data collectors.
Thats because every trainer will tell you that the perfect
workout inhabits a sort of Goldilocks Zone, a space between
doing too little and doing too much, when you stress your body
but dont go overboard. And lots of guys go overboard. The
reality is, even many high-performing people dont really know
what theyre doing to their body they overtrain, undertrain,
misinterpret fitness peaks and dont necessarily understand
the importance of recovery or sleep, says Will Ahmed, CEO
of Whoop, whose new tracker, one of the most exciting ever
conceived, hits the market soon.
Sure, your own senses can offer a good baseline assessment
if you feel like crap, you probably havent recovered from the last
big effort. But theres simply no doubt that having constant access
to your resting and max heart rates (check out Listen to Your
Heart, page 94), sleep quality and stress levels and knowing how
to interpret and use that information is a huge asset for staying in
peak condition.
So instead of crying, Where the hell can I ditch this damn
thing, its obvious that theres a better question that they

and we should be asking: Do I actually know how to use it?

Well, Do You Really Know How to Use It? Probably Not.

One of the biggest knocks against fitness trackers has been their
one-size-fits-all approach to health and fitness, with everyone from
twenty-something rugby players to ageing retirees chasing the same
goals of 10,000 daily steps and eight hours of sleep. Granted, a more
useful device would focus on just me sample size of one to learn
my optimal numbers and offer personalised daily advice on how
to achieve them. Though were not entirely there yet, trackers and
their apps are better at this than people give them credit for.
Right now, most reputable trackers can handle basic metrics like
steps and sleep and, increasingly, resting heart rate (like the Polar
M600 and TomTom Spark models). Some even check heart-rate
variability, though thats still fairly rare. (The new Whoop does it.)
That said, here are the ways to apply those handy features to
your own life.
Many fitness enthusiasts argue that counting steps is
useless, but actually its worth paying attention to for a couple
of reasons. First, it can keep you from overdoing it between
workouts, especially if youre in an intense period of training or
even if you work in a physical job that keeps you on your feet.
Your body cant really distinguish workout stress from other

STEPS:

Which Tracker Is Right for You?

irst, a hard
truth: Buying
a fitness
tracker wont
make you
one bit fitter
only using
it correctly
will. A
tracker is
merely an
unusually powerful tool that
can help you better understand
your body so you can crush
your workouts and max your
recovery. Therefore, as with any
tool, you need the right one to
handle the job. Think of it this
way: The wrong tracker wont
improve your 5K time or up your
PR any more than a screwdriver
will drive nails. Luckily, if you
know your goals and dont get
distracted by unnecessary
functions, choosing a tracker
can be the easy part. Here, our
picks for the top product for your
lifestyle. These trackers (shown,
opposite) are best for:

92

MENS FITNESS

OCTOBER 2016

PERFORMANCE

MUSIC

ENDURANCE

FITBIT SURGE

T O M T O M S PA R K

POLAR M600

Takes tracking to a new

Research shows training to

Built on Googles Android

level with the SmartTrack

automatic exercise recognition
functionality, which measures
performance improvements
instantly and uploads to Strava.

music increases gains. The Tom

Tom Spark carries up to 500 songs
you can listen to without a phone,
tracks activity 24/7 and measures
heart rate on your wrist.

Wear smartwatch platform, the

Polar M600 has wrist-based
heart rate monitoring, GPS
and two-day battery life when
connected to Android devices.

$328, officeworks.com.au

$349, tomtom.com/en_au

$499, polar.com/au-en

CONNECTIVITY

CONVENIENCE

STYLE

G A R M I N V I VOAC T I V E H R

G A R M I N V I VO S M A R T H R

FITBIT BL A ZE

This smartwatch comes

This good-looking tracker is

A classy monitor, it enables

with built-in Garmin sports

apps you can use every day to
monitor your progress towards
a healthier lifestyle. Has up to
eight days battery life.

comfy to wear all day, and the

always-on display shows stats,
even in sunlight. Also records
steps, distance, calories, heart
rate and floors climbed.

wireless syncing to Android,

Windows or iOS devices so
you can check calls and texts
on the go. GPS maps workout
routes and geographical stats.

$349, rebelsport.com.au

$179, rebelsport.com.au

$297, officeworks.com.au

stress it all goes into the same pot, says endurance coach and
fitness author Matt Fitzgerald.
Second, tracking reminders to get off your arse every hour are
hugely helpful for desk-bound athletes since sitting triggers a
whole different chain of horrible physiological responses that,
studies show, are killing us with chronic diseases. Even exercise
cant outweigh the negative consequences.
S L E E P : Sleep is, obviously, the most underrated but important
aspect of recovery. The most basic wrist-worn wearables
track sleep using accelerometers and gyroscopes to measure
movement. Though its not as accurate or detailed as measuring
brain activity, it can give you fairly accurate sleep hours and show
when you wake up at night. When your body is trashed from a
hard workout, one of the best things you can do for it is sleep.
Thats when the body goes to work repairing, compensating and
then overcompensating for muscle damage caused by exercise.
In our modern lifestyle, we tend to underestimate the value of
sleep, says Dr Daniel Plews, a performance physiologist/scientist

and rowing coach with High

Performance Sport New Zealand.
Its such an important part of
life, and tracking it can make you
tune into it a little bit more.
Yes, less than seven hours a
night is poor sleep. But you can
also spot trends with a tracker
for some reason, I consistently
sleep my best on Sunday and
Wednesday nights so you can
schedule your more difficult
workouts accordingly. In the
long run youll find yourself
bouncing back faster and making
greater progress.
R E S T I N G H E A R T R A T E : Your
heart rate is the only objective
measure of where you are in
your recovery, making it the
fundamental key to deciding how
intensely you should be working
out and when youre working out
too intensely.
Hardcore athletes have
traditionally checked their
pulse first thing on waking up
in the morning by counting the
number of beats in 10 seconds,
then multiplying that by six. But
with more of todays trackers
offering 24-hour wrist-based
measurements, you can get
your number while sleeping
an even truer measure,
since its not influenced by any
external factors, like a crying
baby or that 9am meeting you
havent yet prepped for. The
aforementioned optical sensors
are actually pretty good at
measuring your resting number;
its when theres a lot of muscle
movement in your wrist and
forearm eg, when youre lifting
weights that they can get into
trouble. If your resting heart rate
is consistently higher than it should be, you need to step back from
rigorous exercise.
This is the measurement of tiny
fluctuations in the time intervals between heartbeats, which, next
to straight-up blood testing, is the gold standard for measuring
stress and fatigue (ie, recovery). For example, when you breathe
in, your heart rate speeds up, and when you exhale it slows
down. So your heart rate will actually vary between, say, 55 and
65, instead of being fixed at, say, 60. The lower the variability
and more regular the heartbeats the more strain the body is
experiencing. (For exactly how to apply your heart rate to your
training, please see Listen to Your Heart, page 94.)

H E A R T - R AT E VA R I A B I L I T Y:

The Moment I Really Started to Believe in Trackers

Im an avid biker and runner, and I rock a Garmin Forerunner
735XT, a fitness-tracking GPS watch that establishes heart-rate
OCTOBER 2016

MENS FITNESS

93

zones based on my maximum heart rate. On a recent outing Im

running up a 155m-tall hill with an average gradient of nearly 11%
(for comparison, most Tour de France climbs are closer to 7%),
where Im aiming to hit my goal of climbing 3,489m equivalent
to the elevation gain from Everest Base Camp to the summit
before the end of the month. I know that my max heart rate is 184.
I try to keep heart rate at roughly 160, but it keeps skyrocketing
toward my max. After clicking past 14.5km, my watchs Recovery
Estimator tells me I should wait 72 hours before another hard
run. That seems like a shockingly long time, but I take heed.
A week later, after completing a third hill workout this one
16.5km with 670m of climbing the Recovery Estimator says to
wait 96 hours, its maximum value.
That sounds so preposterous I think my trackers gone glitchy,
so I ignore it. The next day, the Garmin app on my iPhone warns
me that Im not sleeping enough, producing a colourful graph
with my past seven days of sleep data, including two consecutive
nights with less than six hours. (Work deadlines have been
converging recently, and Ive been up working all hours.) I

Tracking reminders to get off your arse every

hour are hugely helpful for desk-bound
athletes since sitting triggers a whole chain
of horrible physiological responses .
have unusually high morning Stress Scores, a number thats
generated by a daily three-minute heart-rate variability test.
But because I have 600 more metres to reach my goal, I decide
to lace up my running shoes just 48 hours later and take on yet
another monster hill.
Only this time I feel like utter crap my legs feel wooden, my
glutes and hamstrings are on fire, and my heart rate is soaring
through the roof, especially given my lowly shuffle and I bail
after only two laps, or 365m. Overall, I feel like shit, and Ive done
more harm than good to my body.
My tracker told me to hold off, but I didnt listen. Suffice it to say,
I havent defied the data since.

Listen to Your Heart

With every beat, your heart drums out a steady stream of Morse
codelike messages about your health and fitness. Most trackers
will go only so far in getting across the significance of those messages
the heavy lifting of learning how to understand and use them is up
to you. Heres how to translate two crucial bits of cardio data: your
resting and maximum heart rates.

Pump it for info.

Used correctly,
a tracker can tell
you youre going
too hard.
94

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OCTOBER 2016

DECODING YOUR:

DECODING YOUR:

RESTING
HEART RATE
(RHR)

MAXIMUM
HEART RATE
(MHR)

W H AT I T S
TELLING YOU:

W H AT I T S
TELLING YOU:

You should (or

shouldnt!) exercise
today.

You should (or

shouldnt!) up your
intensity in the gym.

H O W T O U S E I T:

H O W T O U S E I T:

Your RHR indicates

how fit you are or
put another way, how
efficient your heart is at
pumping around O 2-rich
blood to fuel muscles.
Check it when you
first wake up, or wear
the tracker to bed so
you can get an (even
more reliable) overnight
reading. Numberwise,
lowers better than
higher; once youve
established a normal
baseline (say, 65), youll
know that a sudden spike
to 74 is a red flag that your
body or brain is stressed,
whether from sickness,
poor workout recovery
or lifestyle stress.
If your RHR is too
high for too long, step
back take it easy
for a day or two, and
maybe mix in some light
cross-training before
going hard again. And
make sleep a priority.

Calculate your MHR

by using a heartrate monitor and a
simple (albeit painful)
20-minute treadmill test:
1. Warm up at moderate
intensity for 10
minutes.
2.Run as fast as you can
for three minutes,
then record your
heart rate.
3. Jog for three minutes
to rest.
4. Run as fast as you can
for three minutes. You
should get a higher
MHR than during the
first all-out run. Use
this to calculate your
three intensity zones:
Low intensity:
77% of MHR
Moderate intensity:
7792% of MHR
(aerobic)
High intensity:
93% of MHR

Recreational athletes
actually train harder than
elites relative to their
personal fitness level,
says endurance coach
Matt Fitzgerald, author of
80/20 Running.
This was discovered
more than a decade
ago, when American
scientist Steven Seiler
studied how worldclass endurance athletes
actually train and found
that, with few exceptions,
they completed about
80% of their training at
low intensity. Amateurs,
meanwhile, tend to do just
45% at low intensity, 45%
at moderate intensity, and
10% at high intensity.
At that rate, Fitzgerald
says, amateurs start to
accumulate this burden
of chronic fatigue that
their bodies can never
completely adapt to.
Thats why endurance
athletes should always
aim for 80% of their
training at low intensity
and 20% at moderate to
high intensity. The 80/20
ratio will vary for other
types of training, but
as an intensity guide, it
can help you calibrate
everything from HIIT
sessions to fitness
classes.

SUMMER BODIES

ARE MADE IN WINTER

Register on www.tanitaaustralia.com to claim the offer. Valid until 31st December 2016.

Wo r d s Pe te r S t u a r t Ph o to g ra p hy G l e n B u r r ow s / G e t t y

Rope a dope.
Lance Armstrong
used EPO
throughout
his career.

96

MENS FITNESS

OCTOBER 2015

MORE AND
M O R E A M AT E U R
CYCLISTS
ARE BEING
CAUGHT USING
PERFORMANCEENHANCING
DRUGS
SOMETIMES
RISKING THEIR

I'LL
H AV E
W H AT
HE'S
H AV I N G

H E A LT H F O R
NOTHING
MORE THAN
A MEDAL. MF
I N V E S T I G AT E S .

OCTOBER 2016

MENS FITNESS

97

Imagine youre at a cycling race. Imagine youve signed on at the local

town hall and handed over your $10 deposit for a number to stick on your
back. Imagine that its a time trial, meaning its on open roads against
the clock, so that everyone gets a result and all ages and abilities can
participate. Imagine the prize money for the event is just $100, and
theres a special prize for veteran riders (some of whom are in their 70s)
who beat their predicted handicap. Its an early start, and some of the
organisers have arrived early to lay out tea, biscuits and fruit, which you
can have for an optional donation of $2.

Now imagine that some of the fastest

riders in this friendly local competition
have used drugs to boost their
performance. Imagine theyre the same
type of drugs that shamed cyclist Lance
Armstrong was banned for using to win
seven Tour de France titles. Imagine
your surprise.

A shock to the system

In Australia, testing for performanceenhancing drugs in amateur sport is not
common, even though six Queensland
rugby league players were banned for two
years in 2013 for using illegal stimulants
and a club rugby union coach has been
found guilty of possession and trafficking
of growth hormone. In amateur cycling,
there is anecdotal evidence of small-scale
doping, but it is in the UK where the
biggest busts have occurred.
At the start of 2016, UK Anti-Doping
(UKAD) made public three cases of
amateur doping in cycling out of only
44 tests conducted the previous year.
The news shook the countrys cycling
community. Why? While we might expect
professional athletes to dope in pursuit of
financial gain and glory, all three of these
cases were found in a niche field of cycle
racing amateur time trial. More shocking
still was that one was a 46-year-old
champion in a highly niche, 12-hour superendurance time trial event, and another
was only 17 when he was discovered with
98

MENS FITNESS

OCTOBER 2015

EPO, the synthetic hormone pros use to

increase their red blood cell count for
enhanced endurance.
I was unbelievably shocked. I couldnt
get my head around it, says Matt Bottrill,
a cycling coach and former UK champion
in the time trial event. His shock wasnt
only because he had competed in events
with dopers, but because winning time
trials is no way to get rich. The rewards
are just not worth it, he says. I was never
going to make a full-time career out of it.
Ive always had to work. I havent made
thousands of dollars from it. So why are
amateur cyclists turning to performanceenhancing drugs (PEDs)?

The mind of a doper

The motivation of athletes to dope is a
really interesting subject and its also really
complicated, says Pat Myhill, director of
operations at UK Anti-Doping. He argues
that its not all about fame and fortune.
Sometimes its just about personal
achievements, beating your own time, he
says. Yes, of course its about winning,
if you can. But sometimes its about
curiosity. This, it seems, has often been a
dangerous factor in doping.
A lot of it was curiosity, said 18-year-old
Gabriel Evans in a statement after his ban.
He was 17 when he was discovered with a
vial of EPO by a teammates father and
he was junior national champion. A similar
explanation came from fellow time trial

rider Dan Staite, who tested positive for

steroids in 2010. He answered his critics
on a popular time triallists online forum,
explaining, From an experimentation
perspective it was worth it. It gave me the
data I needed to answer a few questions of
what if. But what if what?
Staite was too old to turn professional,
and even with the drugs he was a country
mile off the best in the sport. No matter
how far from the elite they are, though,
athletes who dope often seem to want to
make a step up to the next level of speed
and competition, whatever it may be. For
Evans, knowing whether he could ever
turn his hobby into a profession was surely
a motive, and in that regard he certainly
wasnt the first.
Amateur racer Edwin Readus (not his
real name) tested positive for anabolic
steroids in his early 20s. Initially he was
encouraged to claim it was an aid for his
recuperation after an injury but now, a
decade after his suspension, hes more
open about what happened. I used it to
boost my performances, he explains.
I wanted to turn professional. I was
adamant [about] turning pro and riding
the Tour de France.
Readus was tantalisingly close to
his dream. He had never ridden as a
professional but had moved to France to
ride with the best, becoming a stagiaire
an amateur riding with a pro team to see
if they would be interested in signing him.
That was one of the turning points. I sat

down with a pro racing team and they said

I needed to get stronger, he says.
Readus puts no blame on the pressure
heaped on him from professional teams.
It was probably pressure that I put on
myself that was a big turning point,
he says. To be so close its the sort
of thing you dream of. As with many
cases, Readus felt hed maximised his
opportunities for improvement. I knew
I trained, slept and ate well. It was about
moving to the next level.
Readuss desire to go quicker was at the
root of his use of drugs, and a big part of
the benefit was psychological. People
act as though you become something you
never were before, but the differences
are subtle, he says. On the mental side,
though, when you know youre doing
[PEDs] you know youre the complete
cyclist. If youre [racing against] a rival
and you let yourself wonder whether hes
doping and you know youre not, then
youd let him go.
Readus takes responsibility for his
decision to dope but theres no doubt
that the publicity surrounding doping
in professional sport does lead some to
believe its the only way to get ahead. The
problem is that when we get dopers who
are very high-profile athletes, they get
an inordinate amount of publicity, says
UKADs Myhill. Regardless, he still believes
its right to make the discussion about
doping in sport a public issue.

getty

Supply and demand

What drugs might we expect an amateur
cyclist to take? To start with there was
cortisone, testosterone, human growth
hormone [hGH], clenbuterol, EPO and
so-called super-EPOs like RNF, Readus
says of the period when he was racing.
Testosterone, hGH, clenbuterol and
EPO (erythropoietin) work on the whole
aerobic system. EPO increases the red
blood cell count, which means more
oxygen can be transported from the lungs
to muscles, giving you a more efficient
overall system. Clenbuterol, alternatively,
is a bronchodilator, which increases the
efficiency of the lungs themselves.
For powerful drugs, the tests were too
expensive to conduct at amateur level.
RNF filtered down to the amateurs
because there was no test for it in the
amateurs thats what they led us to
believe, he says. The chance of them
testing amateurs for RNF was slim to none.
The method of taking many of these
substances is an intravenous injection.

Certainly in my mind, once the first

injection happened, I wasnt overly
bothered about what was going in,
Readus says. Olympic cyclist and former
doper David Millar identified the very
same phenomenon vitamin injection
became his gateway to drugs. That is
certainly something that I remember: the
biggest obstacle was injecting something,
Readus says. If it was vitamin B12 or EPO
no difference. It seems wrong. We live in
a nation where injecting is wrong anyway,
we associate it with heroin addicts.
For endurance athletes, the drugs that
were popular ten years ago are still the
ones that are popular today. Ultimately
EPO is simply perfectly suited to boosting
performance. What is different is that in
the past the supply network was generally
face-to-face; now the internet has changed
things significantly.

Download to doping
I didnt even know how you could buy
it, says Bottrill. Apparently you can just
go on the net. Once doping required a
complex distribution network, like the one
that was exposed in 2006 when low-tier
American pro cyclist Joe Papp admitted
to running an illegal private members
website for buying EPO and hGH. Now
there are numerous online outlets for
PEDs. It took us less than ten minutes
to secure a source of EPO online. As for
instruction on how to use it, the internet
also provides information.
I dealt with a case in which some
teenage athletes who bought substances
online went to their local chemist shop
and bought needles and syringes, and they
learned how to [administer the drugs] by
watching a YouTube video, Myhill says.
Theres very little that we can do to stop
that. Numerous forums also provide
a platform for advanced discussion of
PED use. One, eroids.com, puts potential
consumers together with suppliers as well
as offering information on dosages and
loading cycles.
Its clear that many dopers have
developed an advanced medical
knowledge of PEDs, and speak openly
about it. Although the majority of users
are bodybuilders and gym-goers, some
endurance users on eroids.com even
discuss complex methods of avoiding a
positive test. Dont be fooled into thinking
everything you read online is true, though.
Readus found that a lot of the advice about
dosages and detection he received (from
other riders rather than the internet) was

DOS AND DOPE

The most popular PEDs by number of
suspensions and why theyre best avoided.
EPO

CORTICOSTEROIDS

The cyclists favourite,

erythropoietin has
caused nearly three
times as many bans as
the next most popular
PED. Lance Armstrong
called EPO the 10%-er
and a drug that you
simply had to take. It
increases the flow of red
blood cells and oxygen
to the muscles for more
power and energy.

Different from
anabolic steroids, these
aid the production of
glucose, cause quicker
release of fatty acids
and reduce general
inflammation, meaning
they reduce injury and
illness in training.

You may well die

from heart failure, as
was the case for seven
cyclists under 35 in
2003-2004.

BUT

B U T The list of side

effects is long, but
includes mental
conditions such
as anxiety and
depression, as well
as gastrointestinal
illnesses like colitis.

AMPHETAMINE
TESTOSTERONE
A steroid that occurs
naturally in the body
and encourages bigger,
stronger muscles.
Injecting more of it
increases the effect.
B U T It causes possible
acne, breathing
problems and swelling
of the ankles. It can
also thicken the blood
and create dangerous
blood clots.

The daddy of all

stimulants, amphetamine
super-charges the
nervous system and
increases stamina and
alertness while reducing
fatigue and pain.
B U T The likely killer of
British cycling legend
Tom Simpson in 1967,
amphetamine can cause
cardiac arrhythmia and
heart attacks.

NANDROLONE
HUMAN GROWTH
HORMONE
Another hormone
present in the body, and
boosting your levels
artificially encourages
faster muscle growth
and recuperation. It has
been used as an antiageing solution.
Research suggests
it raises risk of diabetes,
joint degradation and
Hodgkins lymphoma
(cancer of the lymphatic
cells, part of the
circulatory system).
BUT

An anabolic steroid
the muscle-growing,
strength-increasing
variety. Nandrolone can
help you push your body
harder while increasing
the muscle growth that
results from repairing
fibres after training.
B U T Erectile
dysfunction and
cardiovascular damage
should be enough to
put most people off, but
if youre still tempted,
Google the dozens of
other side effects.

Source: dopeology.com

OCTOBER 2016

MENS FITNESS

101

incorrect, meaning some athletes failed

drugs tests despite all their efforts.
The problem both then and now is that
when buying through the black market
you can never be sure what youre getting.
Particularly at amateur sports, the
substances they will use come from illicit
labs through online suppliers and the
health implications of that are significant,
explains Myhill. These substances
are not made in pristine laboratories,
immaculately clean premises where
people wear white gowns. Quite often
theyre made by amateur chemists mixing
in their bathtubs. And the substances they
buy may not be what they think they are.
They may contain substances in greater or
lesser quantities than they thought. The
health risks for them are huge.
Health isnt just an issue for poorly made
drugs either even legitimate PEDs are
often lethal by nature. Popular steroids
such as GW501516 have been studied
and found to have strong causal links to
cancer. Between 2003 and 2004 alone,
seven European cyclists died because EPO
thickened their blood so much that their
hearts stopped, most in their sleep.

Finding the answer

So is there a solution? Testing is expensive
and funds can only go so far. Government
anti-doping agencies run their amateur
testing programs on an intelligence-led
basis, acting on tip-offs, much like law
enforcement, where forums and websites
selling drugs are a primary source for
finding potential offenders. Of course,
their remit goes far beyond cycling; other
sports have also been plagued by PED
use. A survey at the Ironman Frankfurt
triathlon event, for instance, found 20% of
competitors said they had doped for the
event. Ironman is only now catching up
with its own anti-doping program.
The nature of sport is such that some
competitors will always strive to take
advantages where they can. In fact, were
all guilty of squeezing the rules where we
can, says Readus. Do you drive the whole
way into work at the speed limit? Im not
trying to justify what Ive done, but unless
youve been in the middle of it, you cant
understand it. Perhaps, then, just like
speed cameras on the roads, organisations
that run sporting events will have to put
measures in place regardless of cost to
dissuade athletes from doping, make sure
they arent doping, and enable them to
race believing that they dont have to. As
Bottrill puts it, Obviously it costs a lot
for testing and education. But I would be
prepared to pay a bit more knowing that
I was racing in a clean sport.
102

MENS FITNESS

OCTOBER 2015

GETTING AWAY WITH IT

Where theres a test for a drug, theres a way to beat it.
Once upon a time, the winner
crossed the line and peed in a cup,
and it was as simple as that. But
that didnt stop athletes doping
every other day of the year, nor
did it stop them substituting
their own urine for someone
elses (sometimes clean urine
back into their bladder through
the urinary tract). These days,
athletes have rigorous out-ofcompetition tests that can happen
at any time. The system can still
be cheated, though.
Tyler Hamilton, one-time
lieutenant to Lance Armstrong
in the US Postal Service team,
explains in his book The Secret
Race how dopers could avoid

tests when they knew they were

hot (in a detectable state),
sometimes taking off to faraway
training camps, sometimes
jumping out of a window.
Now-banned doctor and
coach Michele Ferrari invented
the practice of micro-dosing
injecting drugs in smaller
quantities directly into the
muscles, so the blood was clean.
Tweaks can also be made to the
structure of drugs: change one
molecule in the compound and
suddenly it is undetectable, for
a while at least.
A new system called the
Athlete Biological Passport
was introduced in 2008. This

track the qualities of an athletes

blood to tell who was cheating.
Based on the number of positive
findings, its the most effective
deterrent so far, and is now
used in athletics, triathlon and
football too. It can still be cheated,
though. Dopers can apparently
use the natural changes in blood
properties from altitude training
to confuse the data and mask the
use of EPO. Hydration will also
influence the crucial red blood
cell count, and its possible to
inject saline directly into the blood
before a test to reduce the ratio
of red blood cells and achieve a
normal score. Catching a cheat
is no easy business.

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Your better-body blueprint

Boostyour
squatPB
instantly
Follow these three tips on your
next trip to the squat rack and help
your leg strength soar.

1) Toes
You want your toes
to point the way that
feels most natural, either
straight forward or to
the sides, says PT Adam
Hayley. If squatting
feels tight or restricted,
try pointing your toes to
ten and two to align your
feet with your thighs and
improve ankle mobility.

2) Heels
Your heels are your
main point of contact
with the ground when
squatting, and you should
drive through them hard
when you start to move
back up, says Hayley. If
you have very poor ankle
mobility you can elevate
your heels on weight
plates to squat deeper.

Ed i t e d by S e a n H ys o n

3) Knees

You never want your

knees to roll inwards
because its a fast route
to problems, says
Hayley. When you stand
back up, focus on pushing
your knees out to the
sides to activate more
stabilising muscles to
keep your body stable for
more power output.

Drive hard through your

heels for maximum
power on the way up.

 Body Book

Get ripped

Full-body blitz
Build lean muscle and functional strength with the ultimate CrossFit-style workout.

How It Works
Theres no point in building a muscle-bound physique if youre body
is too inflexible to use it. A fit guy needs to be able to run, jump and
apply his strength whenever the situation calls for it. This exercise
program achieves that goal through CrossFit-style training circuits
and timed workouts that include gymnastics, Olympic lifting and
plyometrics. Ultimately, the combination builds functional strength
and endurance on top of the muscles that fill out your gym wear.

Perform each workout once per week, resting

a day between each session. Day I: Do the
exercises in each group (marked AC) as a
Directions
circuit, completing one set of each move in
sequence. For each circuit, set a timer and
complete as many rounds as possible in five minutes, resting as
needed. Note that Exercise 3 is a stand-alone, and then sets of 4A and
4B are alternated for 5 minutes. Day II: Alternate sets of the exercise
pairs (A and B). When all sets are complete for one pair, move on to
the next. Day III: Perform the exercises as straight sets, completing all
sets for one move before moving on to the next. Set a timer and try to
complete the workout in as little time as possible.

D AY I

1A
ROWER
Reps: Row 300m

Sit on the seat and strap

your feet down. Set the
drag on the machine to
between 3 and 5, grasp
the handle, and sit back
so your torso is vertical.
You should feel pressure
on the balls of your feet
while your heels are
slightly raised. Drive
with your legs, dropping
your heels to push your
body back, then row the
handle to your sternum.

1B
CLEAN
AND JERK
Reps: 12 with 80kg

Stand with feet hipwidth apart and bend

your hips back to reach
down and grasp the
bar at shoulder width.
Keeping your lower back
flat, push through your
heels as you extend your
hips to lift the bar. Pull
the bar into you so your
shoulders stay in front
of the bar the whole
time. As the bar clears
your knees, focus on
extending your ankles,
knees and hips at the
same time. Now shrug
your shoulders and pull
yourself under the bar,
thrusting your elbows
forward. Catch the bar
at shoulder level.
From there, dip your
knees and explosively
extend your knees and
press the bar overhead.
106

MENS FITNESS

1C
WALL BALL
Reps: As many
as possible

Stand in front of a wall

holding a 10kg medicine
ball with both hands at
your chest. Set your
feet at shoulder width
with toes turned slightly
out. Squat down until
your hips are below
your knees, keeping
your lower back flat.
Explosively come up and
throw the ball upward
and against the wall,
aiming for a spot about
3m up. Catch the ball
as it comes down and
immediately begin the
next squat.
OCTOBER 2016

REST 3 MINUTES, THEN GO ON TO 2A2C

D AY I I

1A
HANDSTAND
HOLD
Sets: 3 Reps: Hold 30
sec. Rest: 60 sec.

Walk to a wall and,

standing 30cm behind
it, place your hands on
the floor at shoulder
width and spread your
fingers wide. Use the
momentum of reaching
for the floor to help you
kick your legs up to the
wall so the wall stops
and supports your
heels. Push your palms
into the floor and brace
your abs.

2A
EXPLOSIVE
STEPUP

2B
CLEAN
AND JERK

2C
WEIGHTED
BURPEE

Reps: As many as
possible (each side)

Reps: 12 with
80kg

Place your foot on

a box or step thats
20 inches (50cm)
high while raising the
opposite arm forward.
Drive your heel into the
box and explosively
raise your body up so
you rise above the box
and into the air. At the
same time, swing the
opposite arm forward.
Catch yourself on the
box on the descent and
lower yourself to the
floor slowly.

See description
on page 106.

Reps: As many as
possible with 10kg
dumbbells

Hold a dumbbell in
each hand and stand
with feet hip-width
apart. Squat down,
keeping your lower
back flat, until the
weights touch the
floor. Now jump your
feet back so you land
in a pushup position.
Reverse the motion to
return to come back
up and jump as high as
you can.

St y ing by Christina Simonet ti; Grooming by Casey Geren/

Bernstein & Andriulli using Chanel Skincare

REST 3 MINUTES, THEN GO ON TO 3

3
BURPEE
Reps: 20

Perform burpees as
described above but
without the dumbbells.

4A
PUSH
PRESS
Reps: 10 with 15kg
dumbbells

Hold a dumbbell in
each hand at shoulder
level and stand with
feet shoulder-width
apart. Dip your knees
and explosively press
the weights straight
overhead.

4B
SQUAT
CLEAN
FROM HANG
Reps: 5 with 15kg
dumbbells

Bend your hips back

until you feel a stretch
in your hamstrings
and then explosively
extend your hips,
knees and ankles
as you shrug and
heave the weights to
shoulder level. From
there, lower your body
into a deep squat.

2B
DRAGON
FLAG
Sets: 5 Reps: 5
Rest: 60 sec.

Lie on a bench and grasp

it behind your head.
Bend your knees 90
degrees and roll your
knees back toward your
head, raising your body
up off the bench and
onto your upper back.
Brace your abs and
squeeze your glutes.
Take a sharp breath and
hold it. Lower your body
until your feet touch the
bench and then come
back up. If you can,
perform the move with
your legs extended.

1B
WALL
WALK UP
Sets: 3 Reps: 5
Rest: 60 sec.

Get into pushup position

in front of a wall (facing
away) and walk your
feet up the wall and your
hands in toward it until
your torso is vertical.
When your belly touches
the wall, walk your feet
down again.

2A
RING DIP
OR DIP
Sets: 5 Reps: 5
Rest: 60 sec.

Suspend your body

from gymnastics rings,
or, if thats too difficult,
use parallel bars. Lower
your body until your
upper arms are parallel
to the floor and then
press back up. Hold the
top of each rep
five seconds.

3A
CHINUP
Sets: 5 Reps: 5
Rest: 60 sec.

Hang from a pullup

bar with hands
shoulder-width apart
and palms facing you.
Pull yourself up until
your chin is over the bar.

3B
TOES TO BAR
Sets: 5 Reps: 5
Rest: 60 sec.

Hang from the bar

and pull your shoulder
blades down. Tuck your
knees to your chest and
roll backward. Kick the
bar, and then slowly
reverse the motion. If
you can, do the move
with straight legs.

 Body Book

Get ripped
3 TOES TO BAR

D AY I I I

Reps: 50 total

See the directions on Day II.

1
1,000M
SHUTTLE
RUN
Reps: Run and change
direction 3 times

Run on a track or field.

Note a spot on the
track thats 20m away
to one side of you and
one thats 20m to the
opposite side. Turn and
run 20 m to one marker.
Stop, turn the other
direction, and run all the
way back till you hit the
second marker. Turn
around again and run
back to the first marker.

2
KETTLEBELL
SNATCH
Reps: 100 total

Stand with feet

shoulder width holding
a kettlebell in one hand.
Bend your hips back and
explosively extend your
hips and pull the weight
up in front of your body
and overhead. Perform
as many sets as needed
to reach 100 total reps.

4
POWER
CLEAN

5
BAR HOP

Reps: 50 total

Place a loaded barbell

on the floor and stand
to one side of it. Jump
laterally over the bar
and to the other side.
As soon as you touch
down, jump back.
Do as many sets as
needed until you reach
100 total reps.

Perform the clean

portion of the clean and
jerk, described on
Day I. Use 60kg and
perform as many sets as
needed until you reach
50 total reps.

Reps: 100 total

COMBINING
POWER,
STRENGTH AND
ENDURANCE
TRAINING
YIELDS
SUPER-HEROIC
RESULTS.

6
BURPEE BOX
JUMP-OVER
Reps: 50 total

Place a low box on the

floor in front of you.
Perform a burpee as
described on Day I but
finish by jumping onto
the box and landing
softly. Step forward off
the box, turn around to
face it again, and repeat.
Do as many sets as
needed until you reach
50 total reps.

7
ROWER
Reps: 1,000m total

See the directions

on Day I.

108

MENS FITNESS

OCTOBER 2016

C4 RIPPED
T H E R I G H T TO

BEAR ABS
P R E W O R KO U T

TO SUPPORT

NOW

B U R N I N G FAT
AVA I L A B L E !

 Body Book

DIY workout

Win the arms race

Take your triceps training outdoors to
build bigger arms.
BY SAM RIDER

In the pursuit of bigger arms

its all too easy to focus on the
biceps. After all, most guys
think all thats required to get
T-shirt-filling arms is a set of dumbbells
and a full-length mirror. But that isnt the
fastest route to success and in fact, neither
free weights nor a reflective surface is
necessary. You dont even need to be
indoors because a set of parallel bars the
railings of a footbridge are perfect is all
you need to add serious size to your triceps.
And the bigger these muscles are, the
wider and more impressive your arms look.

HOW IT WORKS

DIRECTIONS

This four-move
drill goes from
hard and heavy
to light and easyish, says the
renowned outdoor
training specialist
Andrew Tracey. It
gives your body a
chance to recover
slightly but each
round gets harder
because of
accumulative fatigue.
Youll tax more triceps
muscle fibres by
working them to
near-complete
exhaustion, shocking
your body into growth.

This is a 20-minute
every minute on the
minute (EMOM)
workout. In the first
minute do five heavy
weighted dips, resting
for the remainder
of the minute. In
minute two do ten
bodyweight dips, then
rest until the minutes
up. In minute three do
15 explosive incline
pushups then rest,
and in minute four
do 20 triceps dips
then rest. Do this
four-minute
four-move circuit
a total of five times.

A SET OF PARALLEL
BARS IS ALL YOU
NEED TO ADD SIZE
TO YOUR TRICEPS.

Adjust the
training ne

DIP TIPS
1) WEIGHTED DIP

2) BODYWEIGHT DIP

3) EXPLOSIVE

4) PARALLEL DIP

Wearing a loaded
backpack, grip the
bars with your arms
locked out . Lean
forward to recruit your
chest muscles to help
your triceps out. Bend
your arms to lower
until your elbows are
at 90 or your hands
are level with your
chest, then press back
up powerfully to full
lockout.

Remove the
backpack and repeat
the move. Stay
upright to work the
triceps more, or lean
forward to recruit
more chest muscle
fibres. If you stop just
short of full extension
at the top youll keep
the muscles under
constant tension.
Itll be harder but
the results will
come faster.

INCLINE PUSHUP

With your back

against one railing,
put your palms on the
bar with your fingers
on the same side as
your body. Hook your
legs over the other
railing and lift your
body so your arms
are extended and
legs straight. Lower
until your arms are
bent at 90, then drive
back up.

110

MENS FITNESS

OCTOBER 2016

Start in a pushup
position with your
hands on one railing.
Lower your chest
towards your hands,
then explode up fast to
bring your hands off
the bar. Put them back
on the bar to break
your fall and continue
into the next rep. The
further your feet are
from the railing, the
more power you need.

MAKE IT EASIER

MAKE IT HARDER

Find bars that are closer

together to take the
strain off your shoulders
and allow you to press
with more power. If you
start to struggle, focus
on the eccentric part of
the move by jumping to
the top of the move and
slowly lowering yourself
under complete control.

Target the triceps

muscles more by
keeping your torso
completely upright
(reducing the
involvement of your
chest) and slowing
down the tempo of
each rep. To really
fatigue your muscles,
Tracey recommends
increasing the duration
of the lowering phase
of the move to up to
eight seconds.

Photography Chris Parkes Model Andrew Tracey

Adjust the difficulty to suit your training needs.

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Get on
your bike
Give stationary bikes a
second chance to help you
build endurance, enhance
recovery and burn fat.

Wed wager that most of

your gyms stationary
bikes get used in one of
two ways: either as the
cardio kit used to warm up before
and then warm down from a weights
workout, or for a standalone session
of simple, effortless pedalling until
boredom sets in.
But these bikes can be used as
highly effective training tools so
long as you dont just hop on and
go through the motions. Cycle
smarter with one of these goalspecific sessions, put together by
strength and nutrition coach Tom
Eastham. They will help you improve
endurance, burn body fat or enhance
your road-racing speed when you
get back to the great outdoors.

How to measure your effort.

If you dont have a heart rate
monitor you can use the Rate
of Perceived Exertion (RPE)
scale. This goes from 1 to 10,
where 1 is extremely easy
effort, 5 is moderate effort and
10 is all-out maximum effort.

 Body Book

GET IN THE SADDLE

Endurance

Stand next to the bike, then adjust the seat

so that its the same height as your hip. Then
sit on the saddle and make sure your leg is
straight when your heel is on the pedal at the
bottom of your pedal stroke. This position
will ensure that there is a slight bend in your
knee at the bottom of the stroke when youre
cycling properly. The handlebar position, if
adjustable, is down to individual preference
try them level with the seat, then adjust
them over time to find your sweet spot. Finally,
your seat should be far enough away from
the handlebars that the front of your knee sits
directly above the middle of the pedal.

SPEED

FAT LOSS

If you want to
use the stationary
bike to get faster
on the road, you
need to focus on
high cadence the
speed that you turn
over the pedals. The
other key aspect
is improving your
ability to push
harder for longer,
then recover quicker,
to push on again.

Dont just sit and

pedal in slow motion
for 45 minutes,
thinking youre on
your way to a better
body by training in
the so-called fatloss zone. To shift
your spare tyre you
need to train hard
and fast with highintensity sprints
thatll shock your
body into giving up
its fat stores.

WA RM - UP

10min at low
cadence and low
resistance.

0-5MIN

High cadence, low

resistance.

11-20MIN

Low cadence, high

resistance.

W o r d s J o e Wa r n e r P h o t o g r a p h y G e n B u r r o w s M o d e To m E a s t h a m
T h a n k s t o W 1 0 P e r f o r m a n c e ( w1 0 p e r f o r m a n c e g y m . c o m )

WA RM - D OW N

harder, more intense

activity.
Most stationary bikes
are able to monitor your
heart rate, either through
metallic handles that
measure your beats per
minute or by wirelessly
reading the heart rate
monitor youre wearing.
If you dont have this
option, use the Rate of
Perceived Exertion scale
(see box opposite).

WA RM UP

15 -17 MIN

5min easy pace

HR Zone 80-90%
or 8-9/10 RPE

0-5MIN

HR Zone 50-60%
or 4-5/10 RPE
5 -10 MIN

HR Zone 60-70%
or 6-7/10 RPE
10 -15MIN

HR Zone 70-80%
or 7-8/10 RPE

17-25MIN

Let your HR drop to

60-70% then ramp it back
up to 80-90%. Keep going
until it goes over 90%. Then
drop it back to 60-70% and
repeat the process for a
total of 10min.
WA RM - D OW N

5min at easy pace

On the road in the loungeroom.

The Schwinn AC Performance
Plus has six-magnet brakes
and can micro-adjust the bike
to suit the rider.

5min at low cadence

and low resistance.

Sprint for 6sec

every minute on
the minute.

10min, with the final

5min at low cadence
and low resistance.

The most accurate way

to improve endurance is
to train according to your
Maximum Heart Rate
(MHR). Spending time in
higher heart rate zones those above 80% of your
MHR - will drastically
improve your aerobic
energy system, which
is where you derive
endurance ability from.
It does this by improving
your ability to recover
faster from bouts of

WA RM - UP

0 -10 MIN

60sec hard effort

followed by 60sec
easy effort. Keep top
effort level around
9 RPE or 80-90%
MHR.

Cardio expert

5 -10 MIN

10 -14 MIN

Tabata sprints:
20sec all-out effort,
followed by 10sec
recovery, a total of
eight times.
WA RM - D OW N

5min at low cadence

and low resistance.

Wahoo KICKR Power Trainer

RECOVER FASTER
Warm up with 5min at easy pace, then
hop off the bike to do 10-15min of mobility
work. Get back on the bike have Netflix
on your iPad ready to go and start
pedalling at a low effort of around 40-50%
of your MHR (5/6 on the RPE scale). Aim for
around 45min of consistent and controlled
pedalling to keep your leg muscles moving
this will loosen them up and reduce your
muscular aches and pains.

INDOOR
BIKE TRAINERS
ARE EASY TO
TRANSPORT
AND CAN
EVEN BE SET
UP IN FRONT
OF THE
TELEVISION.

Indoor bike trainers can be attached to bicycles to enable you

to get your exercise fix anywhere, anytime. The Wahoo Kickr is
the worlds first iPhone-powered trainer. It has
an ultra-realistic road feel and is engineered
to replicate the inertia of an actual rider on
the bitumen. It rocks 10 levels, each with
a progressive resistance curve, and can
be paired with Bluetooth 4.0 and ANT+ for
in-depth technical analysis and feedback.
$1,599, see totalrush.com.au for
more information.

OCTOBER 2016

MENS FITNESS

113

Ready to eat meals.

9Omega oils
9Vitamins and minerals
9Delicious
Rea

Introducing NEW

NEW

NEW

with delicious Wild

Alaskan Pink Salmon

READY TO EAT HEALTHY & NUTRITIOUS

DELICIOUS FLAVOURS

 Body Book

Eat lean

Thecaveman
connoisseur
Wish you could drop fat, sculpt six-pack abs, yet still enjoy what you eat?
(Grunt once for yes.) Then go the mega-protein Paleo route but with these
tasty gourmet twists.
BY JAMES PHEL AN
PHOTOGR APHS BY WILLIAM AND SUSAN BRINSON

Paleo nutrition
in case youve
P
been living in a
cave involves
eating only foods available
in the Paleolithic Era (meats,
seafood, fruits, vegies, eggs,
nuts, seeds, unprocessed oil).
Still, the plan is as popular as
ever. The relative plainness
of prehistoric fare can make
eating like early Homo sapiens
a challenge. But with a little
creativity, you can turn all
your favourite foods from hot
wings to fajitas to burgers
into equally tasty Paleo treats.
Heres how to modernise the
most old-school diet ever.

Chicken out.
Pork loin has just as little fat per serving
as skinless chicken breast.

OCTOBER 2016

MENS FITNESS

115

 Body Book

Eat lean
Paleo Fajitas
MAKES: 3 SERVINGS

INGREDIENTS

Caveman ready.
If it walks,
crawls, flies,
swims or grows
on a tree you
can eat it.

F O R ME AT

450g organic skirt steak

tomatillo salsa
FOR RUB

cup jalapenos, soaked

in water 30 minutes
cup olive oil
cup lime juice
1

bunch coriander,
chopped

tbsp black pepper

tsp cumin

FOR WRAPS

large cabbage leaves

FOR SALAD

red onion, whole

pineapple, peeled
and cored
green capsicum,
julienned
red capsicum,
julienned
Juice of 2 limes
2

tbsp avocado oil

Black pepper to taste

10 whole coriander
leaves
DIRECTIONS

1) Preheat grill to high.

Place onion on the
back of the grill,
allowing the outside
to char. Remove when
onion feels soft and
refrigerate. Place
pineapple on grill
and cook 5 minutes
on one side and then
the other. Remove
pineapple.
2) Cut away the top and
bottom of onion to
remove skin. Slice
onion and pineapple
into strips and place
in a mixing bowl.
Add rest of salad
ingredients and toss.

4) Arrange cabbage
leaves on a plate and
add steak slices to
each. Top with salad
and salsa.
N U T R I T I O N (PER SERVING)

116

MENS FITNESS

OCTOBER 2016

609 calories, 33g

protein, 26g carbs,
28g fat

Food st y ing by Carrie Purce ;

Prop st yling by Sarah Smar t

Go back to grass
roots. To be as
Paleo as
possible, buy
grass-fed steak.
Itll be leaner, and
what fat it does
have will be
healthier.

3) Remove jalapenos
from water and chop,
then place in a mixing
bowl. Add remaining
rub ingredients and
mix thoroughly. Add
steak and mix until
meat is coated. Add
steak to grill and cook
3 minutes. Turn steak
and cook 3 minutes.
Remove and let rest,
then slice thinly.

Spicy CashewPork Kebabs

Turkey Burger with

Mango Salsa

Metal militia.
Coriander cleans
toxins from your
system,
including
aluminum,
lead and
mercury.

(PREVIOUS PAGE)
MAKES: 6 SERVINGS
MAKES: 56 SERVINGS

INGREDIENTS
INGREDIENTS

cup red-wine vinegar

FOR BURGERS

tbsp coconut milk

1kg organic ground turkey

breast

tbsp coconut oil

1/
8

cup yellow onion,

diced

tbsp sriracha

tsp smoked paprika

tsp ground cumin

tsp olive oil

1 tsp sesame oil

Juice of 1 lime
2

tbsp natural cashew

butter

tsp red-pepper flakes

Black pepper

tbsp ginger, minced

tsp garlic, minced

FOR SALSA

tsp black sesame

seeds

avocado, diced

mango, diced

tbsp fresh coriander,

roughly chopped

leaves of coriander

Juice of 1 lime

Zest of 1 lime
700g pork loin, cut into
3cm cubes
DIRECTIONS

1) Combine first six

ingredients in a
bowl and whisk.
When smooth, add
remaining ingredients,
except pork.
2) Add pork to mixture
and turn until coated.
Cover the bowl and
refrigerate 6 to 8
hours. Take pork out
and drain thoroughly.
Thread pork onto
metal skewers. Let
sit 20 minutes while
you preheat grill to
medium-high.
3) Spray grill, then place
kebabs on it. Turn
often. Grill 15 minutes
or until pork is cooked
through.

tbsp avocado oil

Black pepper to taste

DIRECTIONS

1) Preheat the grill to

medium. In a bowl,
combine all burger
ingredients, except
olive oil, and mix
thoroughly. Form into
six patties and place
on a pan lined with
parchment. Drizzle
olive oil over the
burgers.
2) Place burgers on
an oiled grill. Grill
4 to 5 minutes and
flip. Repeat. Mix all
salsa ingredients in a
small bowl and serve
burgers topped with
salsa. If you dont want
to make your own,
buy plain tomato salsa
(fruit-free to keep out
added sugars).

N U T R I T I O N (PER SERVING)

274 calories, 27g

protein, 27g carbs,
16g fat

Skirt Steak with

Escalivada
(Grilled Vegies)
MAKES: 68 SERVINGS

N U T R I T I O N (PER SERVING)

352 calories, 29g

protein, 6g carbs,
21g fat

F O R E S C A L I VA DA

red onions, unpeeled

large tomatoes

cloves garlic

INGREDIENTS

cup extra-virgin
olive oil

1kg skirt steak

large zucchini

large eggplant

tbsp chilli sauce

(optional)

FOR RUB

cup olive oil

Juice of 2 limes
6

garlic cloves, minced

tbsp black pepper,

coarsely ground

cup red-wine vinegar

1/
8

cup basil, cut into

fine ribbons
Salt and pepper,
to taste

Welcome to the
EVOOlution.
Try to use
extra-virgin
olive oil: It has
greater antiinflammatory
properties.

Remember this.
Mangoes
contain
glutamic acid,
which has been
shown to
improve
concentration
and memory.

DIRECTIONS

FOR STEAK

1) Mix rub ingredients in

a glass baking dish.
Add steak and turn
to coat. Cover and
refrigerate 2 hours,
turning occasionally.
2) Once the escalivada
is made, remove meat
from marinade and
grill until done (about
4 minutes per side
for medium-rare).
Transfer steak to work
surface and let stand
5 minutes. Cut into thin
strips. Arrange on a
platter and serve over

escalivada. Top with

chilli sauce.
F O R E S C A L I VA DA

1) Preheat grill to
medium-high. Place
onions on the outside
of grill, indirectly over
flames. Allow to cook
until the outside is
slightly charred and
onions are somewhat
soft (about an hour).
When onions are done,
remove from heat; let
cool. Once cooled,
remove and discard
outer charred layers.
2) While onions are
cooking, place
tomatoes directly

over flames; rotate

frequently. Remove
when skins are slightly
charred. Set aside and
allow to cool, then peel
skin under running
water. Cut tomatoes
in half, remove seeds,
core, and stem.
3) Place garlic and oil in
a small pan and cook
over medium-low heat
until garlic is golden
brown. Set aside to
cool. Cut zucchini and
eggplant lengthwise
into 1cm-thick planks,
rub with oil, season
with salt and pepper,
and grill until cooked
OCTOBER 2016

through. Remove from

heat and allow to cool.
4) When all vegetables
have cooled, cut them
into strips. Combine
them in a bowl and
add garlic oil (with
garlic), vinegar, basil,
and salt and pepper.
Mix thoroughly.
Serve escalivada
with steak at room
temperature or
slightly warm.
N U T R I T I O N (PER SERVING)

428 calories, 32.5g

protein, 4g carbs,
27.5g fat

MENS FITNESS

117

 Body Book

Technique

Build bigger
biceps
(with less
effort)
Try these expert tips
to add major arm size
and stimulate serious
muscle growth.

Not so quick.
Lift slowly to keep
maximum tension
on your muscles.

1
Drop the weight
Not literally, at the
end of the set, but at
the beginning by
decreasing the load
you lift.
WHY IT WORKS

So many people
think that growing
bigger biceps
means using bigger
dumbbells, but
thats not the case,
says former Army
PTI Sean Lerwill.
Reducing the weight
and performing slow
and controlled reps
will build muscle
faster because it
makes your biceps
do all the work so
you cant cheat using
momentum.

118

MENS FITNESS

Fix your elbows

Rotate your wrists

Squeeze at the top

Take your time

Tense your triceps

Your elbows need

to be locked into the
right position, close
to your sides, so they
dont move when you
lift then lower the
weight, says Lerwill.

One of the main

roles of the biceps
muscles is to
externally rotate
your wrists, so
use this to your
advantage during
dumbbell curls.

One of the best

ways to add muscle
size is to get a good
pump, and squeezing
your biceps at the
top of a curl will
achieve this.

If building bigger
biceps is a race,
think of it as more
of a marathon than
a sprint.

Fully straightening
your arm at the
bottom of each curl
rep ensures you
move through the
fullest range of
motion.

WHY IT WORKS

Getting a pump
looks and feels great,
but science suggests
its also an important
factor in initiating
a muscular growth
response, says
Lerwill. Pausing
to squeeze your
biceps at the top of
each rep reinforces
your mind-muscle
connection, and
pumps more blood
into the tissue.

WHY IT WORKS

If your elbows move

during a rep, youre
taking tension off
your biceps. You can
also make a biceps
curl even more
effective by keeping
your elbows behind
your body. This will
prevent any cheat
reps and keep the
biceps engaged,
Lerwill adds..

OCTOBER 2016

Start with your

palms facing each
other. Then, as you
lift each dumbbell,
start to rotate your
wrists so you finish
in the top position
with your palms
facing the fronts of
your shoulders, says
Lerwill. Reverse the
movement as you
lower to activate
more muscle fibres.

WHY IT WORKS

WHY IT WORKS

Rushing your reps

is one of the biggest
gym sins because
you wont work the
muscles anywhere
near hard enough,
so youre ultimately
wasting your
time, says Lerwill.
Keeping to a strict
tempo of curling the
weight up powerfully
and lowering it
slowly makes a
huge difference to
unlocking growth
potential.

WHY IT WORKS

When you tense

your triceps to fully
straighten your
arm before you
start another curl, it
makes your biceps
muscles move
through a full range
and work harder,
says Lerwill. It also
acts to refocus your
mind ahead of every
rep, and greater
focus means greater
results.

 Body Book

Supps

Shake up
your gains

Popeye power.
Spinach is a good
source of iron,
calcium and
protein.

Supercharge your muscle-building efforts with

a drink thats got the lot.

Heres the key to

superior bulking:
not everything you ingest
has to be solid. Whether
youre eating three meals
a day or six small ones,
you can substitute one
or two for a Super Shake
a meal in liquid form that
combines high-quality
protein, fibre, healthy fats,
antioxidants and more.
It has a protein source,
a fat source and a
portion of veg, giving
you everything you need
in a single glass.

The white stuff.

Milk is rich in
endurancefuelling
carbohydrates
and electrolytes.

Smoothie
moves
INGREDIENTS

400ml whole milk

2 scoops vanilla or strawberry
BNRG Proto Whey
300g frozen mixed berries
Large handful of spinach
2tbsp of cashew nuts
DIRECTIONS

Lard shrinker.
Berries provide
pterostilbene,
which helps
the body break
down fat.

Blend all ingredients and serve.

NUTRITIONAL INFO

Calories 381
Protein 14g
Carbs 44g
Fat 19g

Powder trip
Whey protein will super-charge your smoothie. MF
recommends BNRG Proto Whey, which utilises Micro
Peptide technology to optimise protein delivery to
your bloodstream and build muscle fast. Its naturally
low in carbs, mixes effortlessly into shakes and
tastes beaut to boot. mrsupplement.com.au
120

MENS FITNESS

OCTOBER 2016

216-08-050

IONS
T
A
T
I
R
R
I
S
REDUCBELISTERING
&

ible
e, invis rotective film
l
b
a
r
u
p
D
ting &
lubrica
ing,
ng last the pores
o
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r
t
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U
ot bloc
does n
ter &
ble, wa
a
h
t
a
e
Br t resistant
swea
2015

AWARDS

RECOVERY
PRODUCT
EVENTION
R
P
Y
R
JU
IN

GOLD
WINNER

AMPLE
S
E
E
R
UR F
OM
GET YO
TIVE.C

RAC
AU.PJU

R EC OMME

NDED BY

F RO

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Cham
/ OLYMPIC
.3 World
INNER 2016 015 / IRONMAN 70
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LAUREUS opean Champion
E ur
IRONMAN

of f icia l P

ar t ner

ONE FOR ALL!

/pjurac tive

/pjuractive

Made in Germany

 Body Book

Muscle Up

Noexcuses!
Get ripped in 30
minutes or less, no
matter where you
are or what
equipment you
have. Seriously.
By Craig Ballantyne
Photographs by James
Michelfelder

When you cant commit to working

out, is it because a) you dont have
time, b) you dont have enough equipment,
or c) both? If you said yes to any of those,
its time to rethink your routine and,
frankly, lose the excuses. Because the
truth is, even if you have only one weight
and just a few minutes, you can still get
ripped with these kick-arse routines. So
next time we test you, lets hope you have
the right answer.

How It Works
We have two
workouts for you. Pick
the one thats right for
the equipment and
space you have access
to for example, if you
find yourself training
in your mothers
garage with the rusty
dumbbell she uses
as a doorstop or, if
you have a few more
resources available,
you can do them as
a program, in the
order shown, on non-

consecutive days.
Day I, the most
bare-bones, requires
only a dumbbell or
kettlebell. while
Day II calls for just
a pair of weights and
a bench great for
your basic home
gym or a crowded
public gym.
Both workouts
are circuits, so youll
move briskly from
lift to lift, getting not
just a strength boost
but a cardiovascular
benefit.

Choose the workout that

best suits your equipment (see above for the
Directions
options). Each workout
is done as a circuit.
Exercises are marked with a letter (A, B and so
on); complete one set each in sequence, rest as
noted, then repeat for the total number of circuits
prescribed. For the most effective workout, try to
arrange all the equipment you need beforehand.

D AY I

1A
GOBLET
SQUAT
Sets: 34 Reps: 20
Rest: 15 sec.

Hold a kettlebell
(or one end of a
dumbbell) with both
hands under your
chin. Twist your feet
into the floor so your
toes turn out about
30 degrees. Squat,
pushing your knees
out so your elbows
can move in between
them. Go as low as
you can without
losing the arch in
your lower back and
come back up.

THE GOBLET
SQUAT TRAINS
YOUR QUADS
AND CORE
FOR PERFECT
SQUAT FORM.

OCTOBER 2016

MENS FITNESS

123

 Body Book

Muscle Up

1B
KB SWING
Sets: 34 Reps: 20
Rest: 15 sec.

Hold a kettlebell by one

of its ends or a dumbbell
and stand with feet
shoulder-width apart.
Twist your feet into the
floor. Bend your hips
back and swing the
weight through your legs
and behind you while
keeping your lower back
flat. Bend your knees as
necessary. Explosively
extend your hips to
swing the weight up to
shoulder level.

1C
ONE-ARM
DUMBBELL
ROW
Sets: 34 Reps: 10
(each side) Rest: 15 sec.

Hold a dumbbell or
kettlebell in one hand
and stand with feet
staggered. Bend your
hips back to lower your
torso until its parallel to
the floor. Keeping your
shoulders level to the
floor, row the weight to
your hip. Complete your
reps, then repeat on the
other side.

1E
ELEVATED
PUSHUP
ON WEIGHT

Sets: 34 Reps: 10 (each

side) Rest: 15 sec.

Sets: 34 Reps: 10
(each side) Rest: 90 sec.

Hold the weight in your

left hand and step
forward with your left
leg, lowering your body
until your rear knee
nearly touches the floor
and your front thigh
is parallel to the floor.
Complete all your reps
and then switch legs and
repeat immediately.

Get into pushup position

resting one hand on a
kettlebell or dumbbell.
Elevate your legs so that
your body points down
at an angle to the floor.
Brace your abs to keep
your body in a straight
line and lower your
chest until its about
3cm above the floor.

124

MENS FITNESS

OCTOBER 2016

St y ing by Christina Simonet ti; Grooming by Mat thew

Tu o z z o l i /A t e l i e r M a n a g e m e n t u s i n g D i o r H o m m e

1D
DUMBBELL
OFF-SET
LUNGE

1B
ONE-ARM
OVERHEAD
PRESS

D AY I I

Sets: 34 Reps: 5 (each

side) Rest: 30 sec.

1A
DUMBBELL
SPLIT
SQUAT

Stand holding a weight

at shoulder level
and brace your abs.
Keeping your torso
straight and upright,
press the weight
straight overhead.
Complete your reps on
one side, then repeat
on the other side.

Sets: 34 Reps: 10
Rest: 30 sec.

Hold a dumbbell or
kettlebell in each hand
and stagger your feet.
Keeping your torso
upright and straight,
bend your knees and
lower your body until
your rear knee nearly
touches the floor and
your front thigh is
parallel to the floor.

1C
CHESTSUPPORTED
ROW
Sets: 34 Reps: 15
Rest: 30 sec.

THESE
WORKOUTS
SAVE SPACE,
TOO: YOU
CAN DO THEM
STANDING IN
ONE PLACE.

1D
NEUTRALGRIP
INCLINE
PRESS
Sets: 34 Reps: 12
Rest: 30 sec.

Set the bench to a

30- to 45-degree angle
and lie back against it
with a dumbbell in each
hand, palms facing
each other. Press
the dumbbells from
chest level to straight
overhead.

Set an adjustable
bench to a 45-degree
angle and lie on it chest
down with a weight
in each hand. Row
the weights back to
your hips, squeezing
your shoulder blades
together at the top.

1E
ECCENTRIC
ROMANIAN
DEADLIFT
Sets: 34 Reps: 10
Rest: 60 sec.

Hold weights in front

of your thighs. Keeping
your lower back in
its natural arch, push
your hips back and
take five seconds to
lower your torso until
you feel a stretch in
your hamstrings. Allow
your knees to bend as
needed. Extend your
hips to return to the
starting position.

Rip that, sip this!

A kick-arse weight routine demands a kick-arse
supplement to ensure a speedy recovery and
maximum gains. Look no further
than INC 100 Dynamic Whey,
a protein powder thats been
optimised for absorption,
digestion and post-workout
muscle growth. Its available
in a dynamic duo of avours
chocolate or vanilla.
chemistwarehouse.com.au

OCTOBER 2016

MENS FITNESS

125

EBOARD
High Performance Guide

ACTIV INFUSION

Activ Infusions IV vitamin

and hydration treatments
can help give you the edge
by fighting fatigue,
reducing recovery times,
maximising hydration
and boosting immunity.
They offer a wide range
of packages, including:
IV Hartmanns Solution,
IV Vitamin B Complex,
IV Vitamin C and IV
Vitamin B12.
So why choose an IV
infusion? The key
advantage is that it allows
for the 100% absorption
of fluids, minerals and
vitamins because it
bypasses the gut.
The MF team recently
experienced a full
treatment with co-founder
Max Petro. After having
the process explained by
a doctor we were ushered
into a comfortable
treatment room decked
out with sofas and
blankets, and hooked up
to a drip of Hartmanns
Solution, Vitamin B and
Vitamin C complex.
The IV isnt painful,
and although the entire
experience was less than
45 minutes, the euphoric
feeling of increased energy
lasted for a week. This
meant we could attack
workouts and life
with a whole lot more
intensity and enthusiasm.
>> activinfusion.com.au

126

MENS FITNESS

OCTOBER 2016

WATERPIK

Waterpik water-flossers
shoot jets of high pressure
water in between the teeth
and along the gum line and
are clinically proven to
remove 99.9% of the plaque
build-up that causes gum
disease, gingivitis and
bad breath.

>> waterpik.com.au

ENDURA SPORTS
ENERGY GELS

A concentrated energy
source containing a
combination of immediate
impact carbs combined
with slow release carbs
for long-term benefit,
each gel sachet has 26g
of carbohydrates with no
sucrose. Now available in
Salted Caramel, Cola Kick
and Fruit Burst.

>> endura.com.au

ZIPPO OUL

Whether youre hunting,

fishing or camping, Zippos
Outdoor Utility Lighter is
built to handle rugged
conditions. The windresistant, dual-flame and
durable metal construction
enables you to take on the
elements wherever you are.

>> sheldonandhammond.
com.au

TALLER.COM.AU

Lacking in inches? Taller.

com.aus elevator shoes are
designed to be comfortable
and stylish, and since the
height increase lies in the
internal build-up of the
shoes, the elevation is
completely hidden.

>> taller.com.au

MONGREL JOES

The best Australian coffee

on the market, Mongrel
Joes provides double the
caffeine hit of regular
brands. Its great for supercharging workouts or
perking up your day.

>> mongreljoes.com.au

WEBSTER LTD
WALNUTS

Websters walnuts are grown

on the Tasmanian east coast
and in the New South Wales
Riverina and give consumers
a fresh, locally produced
alternative to imported
walnuts all year round.

BLUNDSTONE 1306

This square-toe dress

boot is the ultimate
in rustic refinement. It has
a polyurethane midsole
for cushioning, removable
footbed and extra shock
absorption.

>> $199, blundstone.com.au

>> websterltd.com.au/
walnuts

RUSH CYCLES

Total Rush is Australias finest

destination for high-end bikes
from some of the worlds
leading bike manufacturers
including Specialized Bicycles,
Look and Lightweight.
Established in Melbourne by
Simon Coffin in 1997, Total
Rush is dedicated to providing
the best-quality biking product
on offer.

>> totalrush.com.au

BLACK DOG INST.

One in seven Australians will

experience the black dog
of depression at some point
in their lives. No matter what
your situation, it can knock
you for six. The good news
is that depression can be
treated and, in some cases,
even prevented. Learn more
and find valuable self-help
tools at the website below.

>> blackdoginstitute.com.au

SEIKO ASTRON
SOLAR GPS RANGE

Made for the international

traveller, this range of
ultra-stylish timepieces will
let you step off the plane and
find your Seiko has already
adjusted to local time! Plus,
you can forget about ever
changing a battery as these
bad boys are solar-powered.

>> seiko.com.au

OCTOBER 2016

MENS FITNESS

127

EBOARD
High Performance Guide

PEARLY WHITES
AUSTRALIA

This excellent product

uses the natural whitening
power of coconut oil and
activated charcoal and
infuses it with a unique
whitening formula to
create coconut and
charcoal whitening strips
for your teeth.

SONOS PLAYBAR

Playbars nine-speaker
soundbar allows you to
wirelessly stream all the
music on earth your
iTunes library, your
favourite music services
and thousands of internet
radio stations, shows
and podcasts.

>> sonos.com

>> us.pearlywhites
australia.com

MENS BOTANICS

You avoid food containing

chemicals, so why rub
them into your tired skin?
This new range of male
grooming products is
generating a buzz on social
media thanks to its pure,
natural ingredients. That
and the fact itll help you
lose the weatherbeaten
look while feeling fresh as.

>> mensbotanics.com.au

128

MENS FITNESS

OCTOBER 2016

PJUR ACTIVE 2SKIN

Never chafe and blister

again while training or
performing on-field.
As soon as Pjur Active
2skin is applied to your
skin it forms an invisible
protective layer, which
strengthens the skins cell
structure and distributes
pressure over a larger area.

>> au.pjuractive.com

NEXT GENERATION
MEGAMASS FORTE

Boost testosterone levels,

energy, strength and libido
by using Megamass Forte.

>> nextgeneration
supplements.com.
Use discount code
MENSFIT10 for a 10%
discount. Offer expires
02/10/16.

2XU COMPRESSION
GEAR

The Australian Sports

Commission says
compression gear is useful as
a workout recovery aid, and
The Australian Institute of
Sports Dr Shona Halson
reports that testing shows
the 2XU brand is the most
effective in this regard.

>

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 In his own words

Breakdown Boss
Gun Wallabies scrum half Nick Phipps is key to Aussie success in
the Rugby Championship. Here he reveals his training secrets
and how he sits 120kg forwards on their arses! A S H L E Y G R A Y
BY

I have to be
super-t. My position
requires me to be at
every breakdown
[the competition for
possession of the
ball after a tackle].
That means lots of
work on my core
using the resistance
band. My core needs
to be switched on
when I make impact
in a tackle or in attack.

I am quaddominant. My quads
take a lot of the load,
so I have to work the
backs of my legs,
especially the glutes
and hamstrings.
Deadlifts are great for
this area of the body.

point in someone of
my size going high
on a huge All Black
its not efficient.
I have to get in
low, use leg-drive
and then wait for
someone bigger to
come in over the top.

You have to have

condence in the
people around you.
Otherwise you cant
convert the limited
opportunities you get
on the field. There
might only be a few
plays in a game that
really count.

We won after the

nal siren against
South Africa. It was
in Brisbane last year

and we were down by

13 with 20 minutes to
go, but we scored two
tries to win the game.
I was lucky enough to
throw the pass for
those final tries. I
gained confidence
from that and so did
the team, knowing
we could come back.

I'm working on
giving speedier
service. That
will make the
breakdowns cleaner
for us. In the recent
England series
[the Wallabies
lost 3-0] the English
put so much heat on
the breakdown
there was a lot of
pressure on me.

Playing all year,

tness can plateau.
The camp the
Wallabies did
before the Rugby
Championship gave
us a chance to ramp
up our fitness levels.
We did three sessions
a day and a lot of
hill running which
was tough.

Smash Phipps hardcore leg workout

Three minutes on each exercise for a total
of 45 minutes. Split each exercise with 30
seconds of bounding.
Leg-split squats
Sled running

Hip thrusts
Deadlifts

Diet comes down

to team selection.

tactics for the match.

If you get too big or

overweight you know
you wont be selected.
Thats the incentive.
Its high-protein and
low-carbs. On the day
of a game Ill have a
huge breakfast, then
read through my
play-book and chat
with the blindside
breakaway about

Its crucial to get

away from the game.
Im doing a Masters
in International
Business and I live
with two other blokes,
so the competition is
fierce on Call of Duty!
Nick Phipps is
a Canterbury
ambassador.

If you get too overweight

you know you wont be selected.
Thats the incentive to stay t.

As a little fella I
have to get in low
to make tackles.
The idea is to hit the
middle quad and slide
down. Theres no

The Numbers Game

Nick Phipps
Age: 27
Height: 180cm
Weight: 87kg

Getty

Achievements: 42
Wallabies caps, 2015
World Cup runner-up,
2014 Super Rugby
winner with the
Waratahs

130

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