C_A_I10_2014_S_downmagaz.com.pdf

CoaCh personal training for men

®

205

Questions and answers on How to

BUild YoUr PerFecT BodY! Uncover YoUr ABS! Training tips to blast away kilos

BUild HUGe MUScleS! Get a broad chest and big arms fast eAT More,WeiGH leSS! Foods that fuel your new V-shape

PlU

The Tra S SecreTSining Men’S h of coverM ealTh odelS

look A Million BUckS! Style and grooming tips from the pros Bonus: 70 Exercises and 12 All-new Workouts to Reinvent Your Body!

SUMMER 2014 australia $9.95 inc gST

YOUR BEST BODY EVER! Building a cover-model body isn’t easy. It takes a lot of hard work and heavy weights to chisel out strong arms, a broad chest and six-pack abs. Luckily, we’re here to help. In this issue of Coach we’ve assembled the 70 best exercises for your entire body with Men’s Health cover models sharing their personal tips for every muscle group. Over the following pages you’ll find essential info on muscle building, fat burning and nutrition. Follow the tips and who knows? In a few months you could enter the Men’s Health Man competition and win a spot on the magazine’s cover. The MH Editorial Team

BUILD YOUR PERFECT BODY! | 5

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CONTENTS 1

MUSClE BUIlDING

2

FaT BUrNING

3

NUTrITION

8

Want to build the steel-hard body of a Men’s Health cover model? We’ll show you the tricks of the trade.

26

To define your muscles, you have to lower your body fat. Cardio training holds the key to becoming lean and mean.

40

If you want to build muscle you have to work out and change your eating habits. More protein, fewer carbs!

4 TraIN lIKE a PrO

54

5

98

Here are the 70 best exercises for the perfect body. Plus favourite workouts and motivational tips of MH cover models.

WOrKOUTS

Whether you’re trying to beef up your arms or lose your belly, here are 12 custom-tailored workouts to reach your goal.

6 ThE Pay-OFF

114

Want to know how to nail your cover-model shoot? Here are some tips from the experts to help you on your big day.

GlOSSary: Exercise terms explained and how they’ll help you hit your goal.

128


MUSCLE BUILDING

Want to build the steel-hard body of a Men’s health cover model?

1 What muscle groups do I have to traIn to appear on the cover?

Y

ou need a six-pack and the whole package. Large arms are useless if you have a weak chest. developing this sort of muscular imbalance isn‘t helpful in sport or everyday life and won’t help your strength or self-confidence. don’t worry, we’ve got the secret weapon that prevents one-sided muscles: whole-body training for arms, chest, shoulders and back, core and abs. Find the best training tips for all these muscle groups in chapter 4. in chapter 5, you’ll find 12 workouts for every goal. We answer the most important questions on the following pages.

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We’ll show you how!

MUSCLE BUILDING | 9

MUSCLE BUILDING

What basic rules do i have to keep in mind When training for your cover? It depends on the shape you’re in. Do you need to build muscle mass or do you already have bulging muscles and just need to define them? Here’s the plan for each option: muscle building

muscle definition

Number of reps

6-12

15-25

Number of sets

1-3

2-3

Pause between sets (seconds)

30-180

30-60

Workouts per week

2-5

2-3

Movement tempo (seconds)

1-2 up, 1 hold, 1-2 down

1-2 up, 1-2 down

1

I have to perform at least three exercIses per muscle group, rIght? Don’t take that approach. It’s better to work with the total number of reps. It’s enough to do 25-50 reps for each muscle group. How you reach that number doesn’t matter. Perform two exercises of two sets with eight reps each for muscle building. When working on definition, two sets of one exercise with 20 reps is fine.

What is hypertrophy training?

h

ypertrophy training is a special term for musclebuilding training. Unlike maximal strength training

that is more suitable for hardened gym-rats, hypertrophy training works for anyone of any age. The goal: growth of the muscle tissue leading to the overall growth of the muscle. The changes appear when you challenge your muscles beyond a certain level. If this is the case, the muscles start to grow after the workout in the recovery phase. Your intensity level is less important than holding the tension in the muscle. Work slowly and constantly, with low to midintensity performing three sets of 8-12 reps.

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Do I have to traIn everyDay to be on the cover? no. recovery is just as important as training – that’s when your muscles grow. You should allow a 24-hour break after every workout. If you are sick or injured, you should also take time off. Working out at the wrong time may mean you don’t get stronger and may need a longer break. If you’re in good shape, here are four methods to promote recovery. Stay cool. Cold makes your muscles ready to work again faster. Pros take ice baths. You can get the same effect when you place an ice pack on the affected muscles for 2-4 minutes after a workout. Wrap a couple of ice cubes in a thin towel and place on muscles. Any pain dissipates quickly, because cold reduces swelling. Get wet. A warm bath improves circulation in the muscles. Try one with relaxing essential oils. Only have a shower? Pay a visit to a sauna. Shoot hoops. Basketball is ideal as active recovery. A few three pointers and lay-ups relax your biceps and other muscles. Don’t turn it into a workout! Play tough games on other days as cardio workouts. hang out. To become an MH cover guy you have to think long term. On training-free days don’t feel you’re being lazy, think of it instead as increasing your motivation for the next workout. You won’t do yourself any favours by schlepping into the gym and doing a half-arsed workout.

MUSCLE BUILDING | 11

1

MUSCLE BUILDING

1

What’s the proper Way to split my Workouts? The purpose of split training is to give the muscles you‘ve just worked a break. It’s only practical if you’re working out at least three times a week. If you’re not hitting the gym that many times, stick with total-body workouts. Here are three good options to try: 1. Push-Pull method: Workouts are divided according to muscle function. One day you work push muscles. Your push-workout could include: chest, triceps and front shoulders. On the next day you work pull training with exercises for the back, biceps and rear shoulders. The advantage: similar groups of muscles work together intensively but for a shorter period of time.

2. coNtrastiNg muscle-grouP method. In this method you work different muscle groups. For example: on one day biceps/triceps and abs/lower back and on the next day chest/upper back as well as the quads and hamstrings. The advantage: every muscle works to the max since it’s not tired. This workout can be more time consuming. 3. the uPPer body/lower body method. Split your body into two muscle groups. Work your legs and lower back one day and your arms, chest, shoulders and upper back the next. The advantage: you prevent overexerting a certain muscle part, even if you work to the limit. The disadvantage: you skip complex total-body exercises.

I’m not sore. Does that mean I DIDn’t work out harD enough?

U

Not Necessarily. If you are pain-free after a workout, it’s probably time to move up a level. Your body is handling your workout without difficulty. But you’re partially right; muscles only grow when micro tears occur. Your body thickens the affected tissues to be prepared for the next workout. After 12 hours, the tissues are prepared to tackle the workout again and there’s no pain. Think you’re done? Just the opposite: it’s time to amp up your training!

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What is hit training? HIT stands for high-intensity training and is good for everyone who has done strength training for a couple of months. The principle: you work your muscles with very slow movement Ð two seconds lifting, one second holding, four seconds lowering. One set of 8-10 clean reps once to twice a week is enough because of the high intensity. Use about 10 per cent less weight than your regular training.

Are there other intensity techniques?

Do I have to pay attention to my breathing during strength training? Definitely. The rule: exhale when lifting; inhale when lowering. Try to remember this with each set. After a while the breathing will become second nature. If youÕre bench-pressing, imagine you are blowing the weight away. Important: avoid holding your breath when you lift Ð the pressure in your chest could prevent blood from reaching your heart. Breathe evenly.

Forced reps: When your muscles fail, a training partner can help you tease out a few more reps. Maximum contraction: Hold the muscles at the end of the movement for 2-3 more seconds. End contraction: Small partial movements at the point of highest muscle contraction. Reduction sets: 6-8 sets directly after another. Use less weight every set. Partial reps: When you run out of strength, lessen the range of movement. Slow-motion training: One set of one rep for 60 seconds. Stutter reps: Only perform one third of the movement and then go back 2cm and repeat.

Does pyramiD training make sense? Absolutely! In pyramid training, you increase the weight and reduce the reps. In reverse pyramid training, you reduce the weight and increase the reps. Only pros should reach the top of a pyramid. At that point you do one rep with maximum weight. To avoid injury, beginners and the more advanced should skip the top of the pyramid and not go over six reps.


1

MUSCLE BUILDING After how many weeks should I start a new workout? after 8-12 weeks your muscles are used to your routine. Even adding more weight isn’t enough to challenge and increase your muscle. Instead, every eight weeks switch at least half of your usual exercises. Look for variations that challenge the same muscle groups. Or you can start a whole new workout. Don’t change everything from workout to workout. If you keep to a routine, you’ll be able to see improvements both in your training and in the mirror.

1

Is It okay to shorten extremely dIffIcult exercIses? unfortunately, we have to say no. When you are trying your hardest to complete an exercise cleanly, that’s exactly when your body gains the most. The reason is that at that specific point your muscle tension is at its maximum. If you go limp at this point, you reduce the effect and lose any gains. You’re not challenging your muscles enough and risk shortening them. Always be sure to do the complete range of movement of an exercise. When performing bench presses, move the bar almost to your chest with a smooth, controlled movement.

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Can I perform those last reps wIth momentum?

c

ounter question: why? You want to build muscle, not just perform as many reps as possible. Of course momentum will help you perform a couple more biceps curls. But you’re not working your muscles properly so it’s only half as effective. Even worse: if you’re using incorrect form to lift large weights, you increase your risk of injury and those extra reps simply aren’t worth it. A clean rep should take about one second in each direction. Keep your back straight with your hips, knees and feet facing the same direction. Take your time – it’ll pay off.

I want to lose fIve kIlos. Can strength traInIng help? Definitely. An 80-kilo guy burns more than 1200 kilojoules in a 30-minute workout, almost as many as playing football or basketball. The more you train, the faster you lose weight because building more muscle burns more kilojoules. Another advantage is the after-burn effect: one session of strength training keeps your metabolism revved up for 48 hours.

Will a Workout partner make my training more effective? yes, in many ways. Your mate helps you get that extra push

and motivation when you’ve reached your limit. He’ll help you get your chin over the bar on that last pull-up and give you extra security by spotting you on the bench. The real bonus is that your workout will be less boring. Plus afterwards you’ll have someone to debate the relative virtues of the various women in the gym...

Is it worth keeping notes on my training? Absolutely. A workout diary doesn’t only motivate you to work out it, provides better overview and control. A written log documents your advances and setbacks. It definitely helps you to plan your workouts better and more efficiently.

can i make it on the cover Without proper gym machines at home? Sure! Working hard is more important than your number of machines. You don’t actually need barbells or hi-tech machines. There are plenty of effective exercises that use your own body weight. (See Chapter 5). You’ll find more variation and new stimuli and get perfect definition for your body. Here are the basic tools you need for that cover-model body: U fit ball. This lets you train coordination and balance in many different ways. Look for one that can hold 300 kilos and is about as large as the distance between your shoulders and fingertips. U free weights. Dumbbells are better than barbells as they’re easier on your joints. Because you have more range of movement, you engage the smallest muscles as support and that builds more muscle mass. Put together the following set of weights: 4 x 5kg, 4 x 2.5kg, 4 x 1.25kg, 4 x 0.5kg. Utraining bench. Necessary for varied free-weight training. Make sure the bench can be modified to at least three positions.

1

MUSCLE BUILDING

1

A wArm-up tAkes time. CAn i skip it?

N

o! Your body is like an engine: it needs to preheat before it can hit top speed.

A 10-minute warm-up for your whole body is ideal. Try two minutes of jumping jacks, three minutes of running on the spot (move your arms), 20 lunges while turning your core, 10 push-ups and a couple of minutes of arm circles. Follow with 10 easy reps that you will perform in your workout like bench presses for your chest or lat pulldowns for your back. 16 | CoaCh

Should I use machines? Sure, sometimes machines are better. If you’ve been injured or want to work on specific muscles or exercises, a machine might be best. A clean set of butterflys on a

machine is better than a couple of shaky freeweight flys. Machines allow beginners to see big improvements. For hardened gym-goers, free weights provide more of a challenge.

What’S a SuperSet? How mucH weigHt sHould i lift to make my muscles grow fast?

t

he ground rule: you should just complete the last rep cleanly. To keep your injury risk low, stay around

10 per cent under your maximum intensity. Find that out by getting advice from a trainer or workout buddy – usually you can figure it out after about three sets. Generally, at the start, you should be able to lift the weight eight times. If you can do more than 12 reps, add a plate. If you want to define your body, you should be able to perform 15 reps. You can do more than 25? Add a few more kilos.

It’s a training method that combines two exercises performed right after another without a pause. The advantage: you save time and work with intensity. Three training concepts for your supersets: antagonist training: Use the opposing muscles. Example: biceps and triceps (biceps curls and triceps stretches). Circuit training: Two distinct body regions one after another. Example: back and legs (chin-ups and squats). Synergist training: Two exercises of the same muscle group directly after one another. Example: chest (bench presses and free-weight flys).

EMS promises muscles without work. Is that possible? Not really. EMS stands for electric muscle stimulation, comes from physiotherapy and causes muscle contractions with an electric pulse. It reaches into the deepest muscle layer but doesn’t replace a workout. If added to regular strength training it may be a suitable muscle-booster.


1

MUSCLE BUILDING How can I be sure I’m performIng tHe exercIse correctly? Ask yourself the following questions: 1. Am I feeling the exercise in the right spot? Is the exercise working the muscle it should or are you feeling it in a different muscle?

2. Can I control the movement of the weight? If you’re using too much momentum to finish the set, you’re risking injury. You should be able to hold the hardest position for two seconds.

3. Can I perform the complete movement range? Only complete reps count for a complete set. If that’s not possible, lower the weight or number of reps.

4. Is a training partner controlling your movement? If not, ask. If you train alone, check in the mirror.

1

This is all taking too long. How can I speed it up? Your body has conquered your programme. Time to up the workout. These three methods will catapult you to the next level: Explosive lifting: Not for slowpokes. Lift the weight as fast as possible, hold for two seconds. Advantage: fast movements activate the fast-twitch muscle fibres. Compound moves: Exercises which use more than one muscle group at the same time, make your training harder and more effective. Example: squats and shoulder presses with free weights. Resistance band quickies: Use resistance bands to replace your breaks with quickfire arm training (for example, do 30 biceps curls in one minute).

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SHould I uSe TraInIng gloveS? Sure! Even if your palms aren’t facing the camera in your cover shoot, calluses are unattractive. Wearing gloves will help you maintain a firm grip for better performance. A synthetic-leather mix with cushioned palms is ideal.

MUSCLE BUILDING Can I make It onto tHe Cover wItH CrossfIt? Crossfit is all the rage and it can help. This training method improves your cardio and strength to get you into cover-model shape. The principle: Crossfit combines elements from weightlifting and cardio training. For example, you use weights and kettlebells alongside everyday items like tyres and hammers. Crossfit fans love the highintensity, group dynamic and constant variety. The difference from a classic workout: you’re working towards an overall improvement rather than singling out specific muscles. That can be an advantage. If you perform all the exercises, you can achieve impressive results.

1

How can I gIve my muscles defInItIon?

U

How about double training? This high-speed circuit training from American strength coach Martin Rooney will push you to your limit. The result: defined muscles. Here’s how: first bench press your body weight as quickly as you can for the maximum number of reps. Then run to the dip station where you complete twice as many reps as fast as possible. Then without a break, perform twice as many push-ups. Perform this circuit three times. Then take a three-minute rest. Important: to avoid injury perform the exercises correctly even though you are doing them quickly. Ready? Let’s go! 20 | CoaCh

Which grips should I know? at least the following six. Whether using the cable tower, chinup bar or a barbell, changing your grip provides more variety. You’ll target specific muscles with different grips. overhand grip: Typical for exercises such as dead lifts, rows or squats. If used for biceps grips, the focus is on the lower arms. Underhand grip: Typical for isolated arm exercises like biceps curls and best for row variations. wide grip: Either as an overhand or underhand grip. Ideal for bench presses; works the chest more than the triceps. narrow grip: Works the triceps and abs on bench presses and the arms more than the back in chin-ups. alternating grip: Security for higher weight loads, especially exercises with extended elbows. one-arm grip: Ideal for rows. Because you have to balance the bar, you work various small muscles.

1

I bIke and run. do I stIll have to traIn my legs?

S

ure, or would you prefer to never wear shorts so no-one spots your spindly legs?

If you have a well-trained upper body and weak legs you’ll look as if you could fall over any minute. If you ignore half your body, you’ll never be a cover model. Train the large muscles in your legs. You’ll benefit from muscular quads and hard glutes.

How can I get a new spIn on my traInIng? U Change the sequence. Mix up the order of exercises to provide new stimuli. Start at the end and work backwards. Traffic jam at the dip station? Be spontaneous. U Change the exercises: Variety brings new life to your training and breaks up your mental routine. Surprise your muscles. For example: try push-ups with staggered hands. U Change the angle: If you work your muscles from different angles you’ll see more definition. Instead of always doing the flat bench press, for example, try incline and decline variations. MUSCLE BUILDING | 21

MUSCLE BUILDING

What’s good about training With a trX?

A

whole lot! The advantage of a TRX (Total Body Resistance Trainer): wobbly exercises force you to maintain your balance, which challenges your core. Basic rule: keep your head, shoulders and pelvis in a straight line while engaged. Tackle every exercise without bending at the wrists. You’ll get the full effectiveness of the exercise and prevent the grips from chafing. Always keep the TRX taut and controlled rather than wobbling around. This forces your muscles to make adjustments for balance and leads to greater gains.

1

Are mirrors just for showoffs? As long as you’re not avoiding exercise, there’s nothing wrong with a quick pose. Just the opposite: posing gives you the chance to contract your muscles for extra stimulus. How? Engage your muscles for 8-10 seconds during the breaks.

Which foods help muscle soreness? Try cherry juice for prevention. The antioxidants and inflammation– reducing ingredients support tissue recovery. Glug one glass before and after your workout. Alternatively, drink 1-2 cups of coffee before hitting the gym. Caffeine improves the contractibility of the muscles and alleviates pain. Just don’t let it become a habit or your body will get used to it and you’ll lose the painalleviating effect.

Abs trAining isn’t working for me. How cAn i get A six-pAck?

1

A

dmittedly, it’s a huge leap from belly to washboard. But these tricks help. Vary the speed of your abs exercises for extra stimulation. Simply perform the first four reps in four seconds and then the next four reps in two seconds. Keep this rhythm for three sets. Another six-pack tip: do sit-ups on a Bosu ball. The wobbly position forces your muscles to make small adjustments. What else? Add subtle variations to your crunches (see Chapter 5). Even switching your arm position can work wonders. Place you hands behind your head, extend them upwards or place them under your backside. If you still don’t see improvement, lift an arm or a leg, which works your core more intensely.


MUSCLE BUILDING

1

I get back paIn after abs traInIng. What should I do? Keep your core workout safe and effective by avoiding these five mistakes. 1. Hip flexors. Many abs exercises work your hip flexors. But they shouldn’t be the focus. A basic rule for abs: when performing core and leg lifts keep the pull on your pelvis and abs and hip flexors even. When performing sit-ups and crunches, make sure your back stays flat on the floor to prevent back pain. 2. Back ripper. Careful: abrupt movements can cause one of the many muscles in your back to seize up. Warm up thoroughly. Perform the exercises carefully and evenly. 3. Workout wobbler: Always engage your core. The trick: simply pull your belly button inwards and hold. Just don’t forget that you still need to breathe! 4. Neck vertebrae no-no. Never tug on your neck with your hands while doing crunches or sit-ups. That increases the pressure on the sensitive neck vertebrae. Better: place your fingertips at your temples. Better still: extend your arms for much more intensity. 5. Bending. If you bend your upper body forward more than 30 degrees from the hips, you need support. If you don’t have support, you can seriously strain your back. Keep this in mind when you perform these exercises – many people twist back to grab weights and the results can be painful.

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Can I speed up my musCle defInItIon? Here’s a turbo trick: go short and sweet twice a day instead of one long workout. Ideally, try a compact workout after getting up and another before bed. Speeding up your metabolism twice burns more energy. Switch between strength and cardio workouts and divide the workouts according to muscle group. If you add one pure cardio day per week and one day of rest, you’ll see results in no time.

Should I train according to body type?

a

lthough body-type classification is scientifically controversial, it makes sense to

How mucH cardio training sHould i do to enHance my strengtH training? a mix of 60 per cent strength and 40 per cent cardio gives your body the perfect balance. The cardio keeps your body-fat

percentage low. If your body fat is between 10 and 14 per cent, you’ll see the benefit of your hard work. For the ultimate finetuning, plan 3-4 cardio workouts a week and lift every other day. Also try to add activity to your daily life – take the stairs instead of the elevator. In general: the more muscle mass you build, the more energy you expend and your body fat will stay low. The result is clearly defined muscles.

base your training on how quickly or slowly your metabolism breaks down muscle and fatty tissue. Here are the classic types: Mesomorph. This athletic type should start with whole body training. This metabolism shows fast muscle growth. You can raise your intensity level. Endomorph. A slow metabolism causes more fatty deposits around your stomach. Best workouts: repeat reps and cardio training. Ectomorph. So-called hard gainers hardly ever add fat and build muscle slowly. The reason is a speedy metabolism. The solution: slow exercises with heavy weights. Thanks to a quick recovery time ectomorphs can train frequently and intensively.

Can I skip the cool-down after a workout? You can but you shouldn’t. Invest 10 minutes because if you keep moving after your workout, you speed up recovery by activating the metabolic process. Your best bet is to use an easy cardio program on equipment of your choice. Also good: easy stretching which decreases tension in the muscles.


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FAT BURNING

To make your muscles stand out, you have to lower your body fat.

2 Can Cardio training help me get a six-paCk?

Y

es, you can’t escape cardio training for flat abs because it’s a great way to burn kilojoules. if you watch your diet at the same time, you’ll lose weight quickly and get rid of the body fat hiding your abs. cardio works because it makes your heart beat faster and you need more energy than sitting or standing. you’re not eating during training either so your body has to tap your energy reserves to tackle the effort. The best part: the effect lasts after training. Hours later your metabolism is still active so you keep losing weight without doing anything else.

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The best strategy is cardio training. Here’s what it comes down to:

FAT BURNING | 27

FAT BURNING Which sport burns fat fastest? The main thing is that it’s fun! This table shows you which activities burn the most. sport/Machine

assessMent (Value)

energy used per hour

RunnIng

Do anywhere, may hurt joints of heavy/obese people

2100-3360 kilojoules

RoWIng

Intensive total-body training, , additional strength training


MounTAIn ClIMbIng

Challenges movement and core-strength training


CRoss TRAIneR In gyM

good total-body workout


InlIne AnD ICe skATIng

easy on joints, improves movement and balance


noRDIC WAlkIng/hIkIng

easier on joints than running, good for heavy/obese people, if poles used correctly offers upper-body workout


CyClIng

easy on the joints (racing bike)


easy on the joints if done properly, strength training, total-body training, good for core


good for coordination, intensive core training


Intensive total-body training, very effective for core and abs


(elliptical)

2

sWIMMIng

skIPPIng

CRoss-CounTRy skIIng

How can I optimally activate my metabolism? Train with your heart rate at 65-75 per cent of your maximum heart rate. At this intensity level you activate your fat metabolism optimally as the rate of metabolism to available energy is at its largest. If you run faster, you’ll burn more fat, but you’ll deplete the limited glycogen supply in your body. When your carbohydrate metabolism increases, fat metabolism decreases. If the workload continues to rise, the muscles rev up and reach the anaerobic threshold. Carbohydrates are the only fuel available. This is the point at which recreational athletes usually tire.

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What do I have to Watch out for as a hard gaIner?

A

s your body has difficulty making muscle,

cardio can make you scrawnier. The problem is that training eats away at the positive energy balance you need to feed your muscles. If your goal is muscle mass, you have to strength train – it should comprise two-thirds of your training. Keep your cardio and strength-training days separate and always be sure to eat enough.

Doesn’t muscle breAk Down with cArDio? Not necessarily. The combination of cardio and strength training speeds up your energy usage so make sure you eat a balanced diet. Train cardio and strength on different days to get the best out of each session. If you don’t have enough time and have to train both together, set your priorities. Is building muscle your main aim? Then strength train first or you’ll lack energy later. Losing weight more important? Then reverse. Putting strength training first affects fat burning.

Should I take a recovery day after a cardio workout? Yes. Without recovery you can’t improve your performance level or increase your energy needs. The most important recovery phases: Recovery as part of sport. Light training (low intensity, 3045 minutes) can prevent psychological and physical tiredness and build new fitness.

Recovery directly after sport. In the first six hours after a workout you have to refill your fluid and energy resources (protein, carbs). A warm bath or sauna encourages recovery.

Recovery during the week. Recovery and muscle building can take a few days depending on workout intensity. Take one day off between two workouts but not between different sports.

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FAT BURNING how do I determIne my maxImum heart rate?

Y

ou can determine it yourself, but have your doctor perform a stress test on your heart first to ensure you are healthy. Then: runners: warm up for 15 minutes. At the end of your warm-up your heart rate should be 80-85 per cent of your maximum heart rate. Run a short distance increasing your speed. Then go all out during the last minute and take your heart rate at the end. Cyclist: You need a 6-8 per cent grade hill. Warm-up for 30 minutes. Choose a gear where you can cycle 80 rpm. Head up the hill all out for 90 seconds.

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Do I neeD a heart rate monItor? You can better manage your training with a heart-rate monitor as it tells you the exact intensity of your workout. For running according to heart rate there are four basic zones. Recovery: 50-65 per cent of your maximum heart rate. Helps the body recover after an intense workout but doesn’t contribute to performance. Basic training: 65-75 per cent of your maximum heart rate. Burns fat and builds a basis for more cardio. Cardio fitness: 75-85 per cent of your maximum heart rate. Builds the basis for cardio. Also interval training. Highest performance: 85-100 per cent of maximum heart rate. Only experienced athletes looking to improve their performance and best times should train in this zone.

Can I overdo It wIth traInIng?

U

Yes. If your recovery is too short your body won’t have enough energy for your next workout and your performance will drop. That’s called overtraining. Symptoms can include a high resting heart rate, weakness, headaches, sleep disturbances and depression. Avoid this by scheduling a 24-hour break between workouts.

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FAT BURNING Do I have to skIp traInIng when I have a colD?

D

epends on how bad it is. If it’s a slight

cold have an easy workout. Running improves nasal circulation. Nasal temperature rises can also shorten the length of the cold virus. But limb pain, fever, sore throat or swollen lymph nodes mean you shouldn’t work out. There’s danger of spreading the infection and stressing the heart. When you have a fever you should only be in bed!

Will i sWeat the fat aWay if i Wrap my stomach in transparent GlaD Wrap? 2 Way off! You can’t sweat off fat, only burn it as energy. Sweating is your body’s mechanism for lowering its temperature. If you deplete your fluid resources you run the risk of losing weight more slowly, or even worse, becoming dehydrated.

is it enough to run three times a week? Yes and no. Running three or four times a week is great for your metabolism and negative energy balance. But mix up your training to avoid any muscular imbalance that increases your risk of injury. Ideally, switch between cardio sports such as running, swimming or biking and indoor workouts on a stair or rowing machine. Your performance level will benefit as new stimuli improve your fitness and can shorten your recovery. Cycling works your body differently from swimming: you allow the unused muscles to recover while stimulating different muscles. Ball sports are also a great cardio alternative. In bad weather hit the machines at the gym.

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How fast sHould I run to burn as mucH fat as possIble?

T

he faster you run the more kilojoules you burn. The most

important training regions for maximum fat burning are called basic endurance 1 and 2. (BE1 and BE2)

At what temperature should I head indoors to hit the treadmill?

BE1: Run with an intensity of 75 per cent of

your maximum heart rate; here’s where you burn the most fat. BE2: This zone is for faster workouts

ThirTy degrees Celsius. At high temperatures you can become dehydrated and, if you aren’t paying attention, could even make yourself ill. If you still want to run, go slowly and drink frequently – on long runs consume one third of a litre every 10 to 15 minutes. Keep your head and neck cool the entire time. Alternatively, run in the early morning or late evening. And lower your exertion in very cold winter temperatures. Your maximum intensity should be 70 per cent of your maximum heart rate. Running in freezing conditions won’t automatically endanger your health but if you find it uncomfortable, switch to the treadmill.

between 75 and 85 per cent of your maximum heart rate. You burn less fat in terms of the percentage but burn more actual fat since you are expending more energy. The disadvantage: you’ll tire more quickly and total energy expended may be less. It’s not ideal to always run in the fatburning zone. Varying your workouts is the best way to speed up your fat burning.

I’vE hEard IT’s unhEalThy To run In ThE mornIng. Is ThaT corrEcT? Ask yourself: “Am I a morning person or a night person?”If you are ready to go physically and mentally when you wake up, you’re the former. The latter type isn’t going to get moving until late afternoon or evening. Each individual should run when it best suits him or her and it’s fun. There’s nothing wrong with running in the morning if that’s when you like to go.

FAT BURNING | 33

2

FAT BURNING

IS SkIppIng good for cardIo? Sure! It requires strength, speed and endurance. Ten minutes of skipping is as effective as 30 minutes of jogging. Here’s a good interval-training method: 10 intervals of one minute with a minute pause in between. After a week, increase to two minutes jumping with a pause of 1-2 minutes. If you’re fitter, you can do crunches or push-ups in the pauses. But don’t overdo it. Don’t add extra weight that could hurt your joints. Here are some variations:

2

Double jump: the rope passes under your feet twice on every jump. Your core muscles help you jump higher and move your arms faster. Arm-cross jump: crossing your arms in front of your body is good for coordination and works your calves and thighs. Squat jump: this is an extremely difficult exercise. You jump at squat level with a shortened rope. It‘s really good for the legs and core.

What advantages does sWimming have as a cardio sport?

U

Swimming is a real fat burner plus the water is easy on your joints. Swimming trains all your muscle groups; you prevent

muscle imbalances and can correct any that you already have. Aside from making you fit, swimming can also reduce tension in your neck, shoulder and back muscles. Freestyle and backstroke are better in this regard than breaststroke.

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Do I have to warm up before I swim? Yes, warming up prepares your heart, muscles and joints for the upcoming workload. Stretch for about five minutes before you train especially your shoulders and ankles. And cool down in the pool before you get out. Leave about five minutes and swim easy freestyle, or five laps of breaststroke. The longer and harder you train, the longer your cooldown should be.

2

How do I start swImmIng traInIng?

F

or your first session swim one lap with only your legs, hands extended in front. Take a short break. Then swim one lap with arms and legs and repeat six times. Swim one lap slowly and count your arm strokes. Then take another minute break. Then try to swim the next lap with one less stroke. Repeat six times and make a note of your results. Make that a starting point for your next workout.

Do I neeD gear for swImmIng?

Bring TheSe iTemS wiTh you:

Kickboard

Paddles

Fins

Arm training. Put the board between your legs to work your arms. Leg training: Place your arms on the board and kick.

Stick the plastic pieces to your palms at the fingers and wrists to increase the amount of water displaced.

Available in countless forms and lengths. Tip: choose short fins – they increase legwork and don’t overstress your muscles.

FAT BURNING | 35

FAT BURNING How effective is cycling for cardio training?

v

ery! a sample calculation: if you ride 40 minutes to work every day, you’ll burn about 1260 kilojoules per stretch. You’ll lose fat, build muscle and increase your endurance. The regular movement will increase your basal metabolic rate. Plus the saddle carries about 70 per cent of your weight, which can help you avoid joint problems.

2

Is training with a stationary bike at home effective? Training within four walls isn’t just an escape from bad weather. It saves you the trip to the gym and valuable time. You can up your intensity on a treadmill too – indoor bikes can imitate mountain climbing. You can also read or watch TV at the same time and, depending on what you watch, could even train your brain simultaneously. But if you have a hard time getting moving, think carefully about the acquisition. Will you really train at home or is it better to get out of the house?

What should I look for when buying a racing bike? so training isn’t uncomfortable, make sure the bike is a perfect fit. For the best seat position, get your upper body and arm length tested in a specialty store. Test different frame sizes, saddle positions and stem lengths. If you’re between two frame sizes, choose the smaller. It’s important that the saddle is the correct height. Your heels should touch the pedals at the lowest point with your legs fully extended. There should be a small angle at your knee when the balls of your feet touch the pedal.

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What machines at the gym are effective for Weight loss? Here are the top five machines:

Treadmill Offers control over your speed and even your running style. Train in running shoes for stability and ease on the joints. Run in the middle of the treadmill and swing your arms beside your body. Just locate the emergency stop before you start! STaTionary bike Easy on the joints and great for beginners. Don’t extend your knees fully, keep your back straight and don’t lean on the handlebars. Set the resistance so you can pedal 80-100 rpm without running out of breath. STair machine Strengthens leg muscles and coordination. Keep the soles of your feet on the pedals. Keep your upper body straight and don’t lean on the console.

2

croSS Trainer/ellipTical Trains the entire body and is easy on the joints. Keep your feet on the pedals. Tip: practise the correct movement with your legs first, without holding onto the poles. rowing machine Strengthens circulation, core and arm muscles as well as coordination. Avoid using incorrectly and causing injury by getting instruction before your first workout.

FAT BURNING | 37

FAT BURNING

How can I bring fresh momentum to my training? 2

Whether you run, swim or cycle over time you can fall into a routine. As with strength training, you should add new stimuli to your cardio to stave off boredom. vary the speed with interval training. Try very fast intensive phases of differing lengths with recovery in between. Increase resistance. Run or ride uphill more and change the gears. When swimming, add paddles. change the environment. Look for new routes or change from road to bush trails. Swim in open water rather than a pool.

How can I prevent boredom on tHe treadmIll? Find some variety! Nobody is forcing you to run 60 minutes at the same tempo. Modern treadmills offer different programmes so experiment with interval training, simulated mountain runs or just change the incline. Try listening to an audiobook or head outside once in a while. 38 | CoaCh

NUTRITION

If you want to build muscle you have to work out and change your

3 Do I have to eat less to get a sIx-pack?

N

o, you need to eat enough to keep your motor functioning so it burns more energy. you can increase the speed of your metabolism with cardio and strength training. the perfect mix will bring muscles hidden under fat to the fore. Ideally, schedule either a cardio or strength-training workout every day. the energy balance is what’s essential for success. If it’s positive, you’ll build muscle. negative energy leads to a breakdown: either you lose weight or muscle. the truth is that training alone isn’t enough, you have to eat right too. this chapter tells you how to eat right in order to lose fat and build muscle.

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eating habits. More protein, fewer carbs!

NUTRITION | 41

NUTRITION

does fat metabolIsm make you fat?

Is there actually good and bad fat?

3

Yes. Harmful fat occurs in the form of saturated fat. It has little influence on your metabolism, likes to sit on your waist and doesn’t budge. The worst culprits: fried foods, mayonnaise, cream cakes and baked goods, thick sauces, creamy foods, fatty meats, sausages and butter. Unsaturated fat does exactly what saturated doesn’t and activates in your metabolism. Particularly good unsaturated fats are found in nuts, lentils, plant oils and cold-water fish like sardines and mackerel.

n

o, just the opposite. The word fat metabolism means that your body receives energy mostly from fat and protein. The fewer carbs you provide your muscles, the more they will look to fat as a fuel. That improves your performance. A diet that emphasises fat and protein is ideal for building muscle. Aim for 25 per cent protein, 25 per cent fat and no more than 50 per cent carbs.

How mucH protein sHould i eat to build muscle? Here’s the maths: add up the protein content of all your meals each day. If it’s less than 0.8g per kilo body weight, you need more. Your needs depend on the changes you seek. If you want to build muscle, you can increase your protein consumption to 2g per kilo of bodyweight. Dairy products, meat, fish, soy and legumes are especially rich in protein.

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How can I speed up my metabolism? Know your body type. Your metabolism depends on many factors such as age, sex and fat and muscle tissue distribution. Adjust your diet and training based on the following three body types.

, Type 1. You have a wide, bulky body, relatively soft fatty tissue, with definition problems in the abs. A sluggish metabolism and a low basal metabolic rate mean fast weight gain and slow weight loss. Cardio is a must to dispose of those fat deposits and a low-carb diet is also essential. , Type 2. You have an athletic, muscular body with a wide chest and a V-shape. You gain weight easily and build muscle thanks to an ideal metabolism. But don’t get complacent and rely on your genes! You are still susceptible to belly fat so follow a healthy diet and regular cardio workouts. , Type 3. You have low body fat, a slender build and narrow shoulders. Due to a fast metabolism and plenty of fat-burning enzymes you have problems building muscle. Carbs and kilojoules are your friends but don‘t binge on fast food! A healthy diet is essential and avoid excessive cardio.

NUTRITION | 43

3

NUTRITION How do I know wHat my daIly kIlojoule needs are?

y

ou determine your kilojoule requirements from your base

metabolic rate and activity level. An analysis by your doctor can determine your exact base metabolic rate. Multiply this by your physical activity level (PAL), which is higher the more you move (i.e. sleeping= 0.95, sport or hard work=2) to get your kilojoule needs. That’s the first part. The question is what you want to achieve. If you want to build muscle, you need to have a positive energy balance; take in more energy than you need. If you want to lose weight, you need a negative energy balance. That means you burn more than you take in. The result: your body looks for energy from its reserves. The ideal route to a six-pack: two months positive, followed by two months negative energy balance. First you build muscle, then you define it.

3

Isn’t all the hype about proteIn exaggerated? no, absolutely not. There are four important reasons why you should eat protein. 1. protein is building material. Your muscles are made of protein. If your body gets too little, it draws it from the muscles and they break down. A protein-rich diet not only protects the muscles, it allows you to train hard to provide new stimuli for muscle growth. 2. protein is essential for recovery. Because our bodies don’t store protein, they require protein for recovery after exertion or injury. 3. protein promotes constant performance. If you add protein to every meal, your blood sugar level won’t shoot up and you’ll also fight the munchies. Enjoy fruit with yoghurt or cheese and salad with fish or meat. 4. protein is a metabolism-booster. Protein-rich foods speed up your metabolism much faster than fat or carb-rich foods. Expended energy is released through heat (in other words, you sweat).

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What’s the low-GI method? This refers to foods with a low glycaemic index. This dietary concept is based on the reduction of sugar-rich foods. The reason: sugar and other short-chain carbohydrates have a high glycaemic index. They affect your blood-sugar level, insulin production and the building of body fat (hello man boobs!). Controlling your blood sugar level through the regulation of insulin production should lessen hunger and fat storage. If you want to lose weight, don’t avoid fat, avoid short-chain carbohydrates.

Can a low-Carb diet damage my body?

N

o, as long as you don’t overdo it.

How caN I INcrease my faT burNINg? Eat stEak not pasta. If you eat too many

carbohydrates, the resulting insulin release slows your metabolism. Your body only needs carbs for high levels of intensity. The lower the intensity, the less you need. To improve fat-burning, before training avoid carbs, sweets and soft drinks. After training eat lean meat, dairy products and fish. Important: don’t forget to drink at least 2.5 litres of water per day – a lack of fluids slows the metabolism.

Opponents of low-carb diets often criticise protein-rich diets with the argument that too much protein damages the kidneys. Several studies have shown that to be controversial. In general, healthy people can take in between 1.2 to 2 grams protein per kilo of bodyweight per day. Hard gainers need at least two grams to build muscle. It’s important to hydrate, too. If you’re taking in two grams of protein you need to drink at least three litres of water.

How many kilojoues a day should I cut? If you have a six-pack under that belly, then cut your kilojoule intake by no more than 2100 kilojoules per day. But be careful: cutting too many kilojoules can result in your metabolism slowing down and your body will stop losing weight. You won’t have enough energy to train.

NUTRITION | 45

3

NUTRITION

What’s the Paleo diet? The Paleo diet is based on the concept that the diets we eat today are not suitable for our genes or our bodies. A “speciesappropriate diet” is a stone-age diet. Meat, fish, shellfish, vegetables, fruit, nuts

and water and tea are allowed. Not allowed: dairy and wheat products as well as industrially preparedfoods such as sugar or ready-made items. The goal: health, performance and weight reduction.

3

Can the Zone diet get me on the cover?

Isn’t a complete dIet change only for professIonal athletes?

n

ot at all! If you really want to have the body of a cover

model you have to knuckle down, not only at the gym but also with your diet. The results of 600 scientific studies have shown that recreational athletes benefit more than professional athletes from a reduction of carbs and increase in unsaturated fats and protein. Take the tips in this chapter to heart!

probably not. The goal of this intensive diet, in which you eat every five hours, is to give you the perfect balance of the hormones insulin and glucagon. At every meal 30 per cent of your personal energy needs should be from fat (mostly unsaturated fat) and protein and 40 per cent from low-glycaemic carbs. The catch: it’s a lot of work to chemically analyse the composition of every meal. The carb content of 40 per cent is also too low to keep your performance level and build muscle. It’s better to strength and cardio train and eat 50 per cent of your kilojoules from carbs.

Do I have to gIve up everythIng fun? There are no strict taboos. One trick to help make healthy eating more sustainable long-term is to enjoy a small treat every day, maybe a biscuit or two pieces of dark chocolate. Plus there’s nothing wrong with a weekly “cheat” meal either.

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Should I drInk more than uSual to get on the cover?

3

Yes, that’s a good idea. Drink water or unsweetened tea, not soft drinks or fruit juice. The advantages: both have no kilojoules, raise your metabolic rate and curb your appetite. If you drink one large glass of water before every meal you’ll feel full faster. Your body needs fluids to utilise nutrients like protein. Drink two to three litres per day.

Do I have to stop snackIng In front of the tv?

U

Snacks aren’t forbidden. Avoid chips, pretzels and chocolate bars and opt for healthy alternatives. Good snacks include organic sulphur-free dried fruits, fresh fruit or low-fat yoghurt with fruit like banana. Beef jerky is also good – the air-dried spicy meat contains plenty of protein and little fat.

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NUTRITION

Which foods should I be eating? The best foods are low-fat protein sources with a high nutritional value. The nutritional value indicates how much of your body’s protein can be built by the amino acids of a food. The higher the value, the better. Here are some excellent choices.

Food

Protein Fat (Per 100g)

Barramundi 17.0 Quark 13.5 Low-fat cheese 30.0 Turkey breast 24.1 Green peas 5.8 Wholemeal bread 6.8 Beef fillet 21.2 Cottage cheese 15.4 Corn 3.0 Oatmeal 13.3 Tofu 8.0 Tuna 21.5 Eggs 11.0 Whole milk 3.3 Edam (45%) 24.8 Peanut butter 28.0

3

Will creatine help?

A

s a nutritional supplement

creatine can improve strength endurance and reduces fatigue by transporting extra energy into your cells. That means you can perform longer at your maximum intensity without reaching your lactic-acid threshold.

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Fat-Protein Nutritional ratio value (%)

(Per 100g)

0.3 0.3 0.7 1.0 0.5 1.2 4.0 4.8 1.2 7.7 5.0 15.5 10.0 3.5 28.3 50.0

1:57 1:45 1:43 1:24 1:12 1:6 1:5 1:3 1:2.5 1:2 1:1.5 1:1.5 1:1 1:1 1:1 2:1

75 81 81 70 47 69 79 81 54 60 53 72 100 81 80 47

Pills or liquid: What’s the best way to take in creatine? There are many options for ingesting creatine. Here’s what the various ways have to offer: V Creatine serum is less effective because creatine isn’t stable in liquid form and loses its effectiveness. V Bars and chew tablets are practical on the go, but you need water for the body to utilise creatine. V The binding material that keeps the tablets together lessens the solubility of the creatine and obstructs its uptake in the body. V Powder remains the most practical and cost-effective method of intake.

WhICh pROteIN pOWdeR ShOULd I BUY? What are your plans? If you want the maximum nutritional value then opt for a multi-component protein. While you’re working out your body uses whey protein most effectively. After training you need branchchained amino acids for recovery. The proportion of protein in the preparation should be at least 90 per cent. There are flavoured options so choose what appeals to you. In general: if you have a bad reaction, stop!

What should I Watch for When takIng creatIne? 1) Avoid side effects.

2) Optimise absorption. Taking

Magnesium is good for calf cramps. In the loading phase, there’s a danger of fluid retention in muscles that can lead to cramping and increased injury risk. Tip: extend the “loading” period over a longer time with a lower dose. Drink sufficiently too as that promotes absorption.

creatine incorrectly may cause bad breath and gas. Take the preparation after training and rinse down with ½ litre of water. 3) Reduce the risk. Even small amounts of forbidden anabolic steroid in the powder can damage your health. Buy the product from reputable manufacturers.

3

How can I tell if IÕm overdoing it with protein? Check the colour of your urine. Protein is broken down into urea in your body, which is removed through your kidneys. You have to drink water. If your urine is darker than light yellow, immediately drink one or two glasses of water. There’s no danger for the kidneys at 3g of protein per kilo bodyweight, any extra will be flushed out.

Do I have to give up salt? Not totally, but you should reduce your intake because the sodium in table salt binds with water in your belly area. The result: a bloated stomach, which looks like a fat belly. Spice your food instead with pepper, paprika, curry powder, chilli powder or herbs instead of salt. Stay away from fast foods and prepared meals. Grab some potassium-rich, fluid-releasing foods – they‘re more commonly known as vegetables.

NUTRITION | 49

NUTRITION

Should I buy braNd Name SupplemeNTS or caN I geT Them cheaper? creatine is 100 per cent chemical. Cleaning impurities costs time and money so some manufacturers skip this process. Cheap powders may contain dangerous substances such as mercury and you can’t see or taste them. To protect your body, only buy creatine from trusted brands like GNC and Musashi.

Do I have to take supplements to avoID mIneral DefIcIency?

N

o. Opt for a healthy, well-balanced diet. If you

avoid fast food, buy and prepare healthy fresh foods, your body gets enough minerals. Meat, legumes and vegetables deliver iron. Fish provides iodine and essential fatty acids. Milk and wholewheat products contain calcium and magnesium. Potatoes and tomato paste contain potassium. Tip: choose a mineral water with more than 50 mg magnesium and 200 mg sodium per litre.

Is it practical to combine creatine and protein? 3

No, it’s better not to take them together. Creatine needs an insulin burst to be effective. That’s best obtained with a simultaneous intake of carbs. Protein slows the digestion of carbs. The result: The carbs reach your blood slowly and the pancreas produces less insulin.

Should I order my supplements on the internet? maybe, but watch the manufacturer. Foreign products ordered on the internet may be dodgy. Quality seals are often fake and detailed directions not included. They may even contain dangerous additives.

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hoW can i banish hunger betWeen meals? Don’t fill your office drawer with sweets. When you get the munchies, grab healthy alternatives. For a quick snack prepare raw foods like carrots, capsicums or cucumbers. The advantage of raw food is that it’s healthy and speeds up fat burning. Prepare muesli to eat with milk or yoghurt. If you want something hearty, try some hard cheese or a spoonful of peanut butter.

What’s quick, healthy and great for my six-pack?

H

I’m a vegetarian. How can I get enough protein to build muscle?

ow about sushi? The Japanese fast food contains

lots of protein and vitamins but few kilojoules. As an appetizer try miso soup (the broth is made of tofu and algae) – it fills you up, is healthy and low in carbs. Next try maki rolls, nigiri and sashimi (raw, thinly sliced fish fillet). But skip the California rolls. They contain fatty mayonnaise.

Don’t worry! If you don’t eat meat you’ll be fine if you eat dairy products. Plant products also contain the eight essential amino acids (protein-building blocks your body can’t make). If you combine legumes, cereal or nuts, vegetables or fruit in one meal you’ll complement the amino acids perfectly. It’s enough to eat the components within four hours. Or grab a shake. You can make them with soy and choose from a range of flavours.

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NUTRITION

I love to eat great food. How can I get the perfect body? you’re actually lucky. If you appreciate fine food and aren’t happy with readymade foods or kilojoule-laden takeaways then it’s easier to get your ideal body. If you cook, you can prepare first-class meals with fresh ingredients and watch the kilojoules. In general, include fresh meat, fish and vegetables while skipping carb-rich side dishes like rice, noodles and potatoes.

3

Which foods should i avoid When Watching my Weight?

U

the biggest enemy is white flour, since it has a high-glycaemic index. It causes your blood sugar level to rise and fall fast. The

result: energy is stored as fat (belly rolls!) and you get hungry again quickly. White flour (biscuits, cakes, white bread, pizza dough) doesn’t offer much besides empty kilojoules and there’s no fibre. Choose wholewheat bread and noodles instead.

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DOes spicy fOOD Keep yOu Thin? Yes. After a spicy meal your insulin level doesn’t spike as much as when you eat less spicy foods. The “chilli effect” helps you lose weight because insulin signals your body to store fat. Here are three spicy options: Chilli peppers: Capsaicin is responsible for the heat. Enjoy them in curries or as a snack. Start with the light green peperoncini that packs 100-500 Scoville units (that’s the measurement of heat in peppers). Chilli sauce: Try sharp sauces such as Tabasco with 2500 to 7 million Scoville units. Just don‘t glug it straight or you could get heat blisters in your mouth! Chilli spices: Available as powder or flakes and perfect additions to vegetables, sauces or marinades for meat and fish.

How can I cook wItH as lIttle oIl as possIble? Don’t skimp on good oils. You should enjoy the healthy fatty acids and essential vitamins A, D, E and K found in linseed and olive oils. One teaspoon is enough for sautéing in a non-stick pan. For small amounts use an olive oil spray can. Another tip: after heating, place your cooked food on a paper towel that absorbs some of the extra fat.

Moderation isn’t my strength. If I snack, I want it all! Ok, not so fast. The “all or nothing” concept is wrong. Every kilojoule means extra work for that six-pack. Enjoy a treat, but just a small one. This table shows you how big the difference can be. Choose smart! This little bit…

Kilojoules

equals this….

1 Magnum Classic ice cream 1 Ferrero Rocher 1 Snickers bar 500 g licorice

about 1180 about 300 about 1220 about 750

8 Chocolate Mini Milks 2 After Dinner Mints 3.5 Freddo Frogs 80g Gummy Bears sugar-free

50g crème brûlée

about 820

140g chocolate mousse

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3

TRAIN LIKE A PRO

here are the 70 best exercises for the perfect body. Plus: favourite

4 What muscles do I have to traIn to look lIke a cover model?

e

veryone starts out with different physical quirks so the emphasis will always be different. But your best bet is to begin with your weaknesses to correct any muscular imbalances. on the following pages you’ll find the best exercises as well as expert knowledge for each muscle group you need to target. once you move towards defining your muscles you’ll need more total-body exercises, which you’ll find at the end of the chapter. Build your own programme from these 70 exercises or choose one of the 12 workouts from Chapter 5 and get started.

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workouts, motivational tips and secrets of MH cover models.

TRAIN LIKE A PRO | 55

Matt SalliS

fitneSS iS a lifeStyle. Working out isn’t a burden for me – i enjoy it. CovEr ModEl

My favorite workout Supersets are ideal for the arms. These are a combination of two exercises performed without a break. First, I do 8-12 biceps curls with a heavy weight with an E-Z bar, slowly until failure. Then I immediately follow with 8-12 triceps push-downs to failure. After the first superset I pause briefly and then I perform three more sets, each with a short break in between. My tip: triceps pulldowns really work the triceps.

4

Name: matt Sa

llis exercise science student Weight: 79 ki los height: 1.80 metres CheSt: 107 ce ntimetres BiCePS: 42 ce ntimetres WaiSt: 79 cent imetres thighS: 75 ce ntimetres ProfeSSioN:

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It’s not just about looking good, I want the health benefits from working out. I’ve been training since I was 15. I’m determined to keep at it. In 2009, I was in hospital for ten weeks and had two operations. My biggest motivation is never to return to the hospital!

My personal goal I would like to add a few more kilos of defined muscle so I can participate in the World Bodybuilding Federation (WBBF) competition. To reach this goal, I set small interim targets. This increases motivation and gives me an ongoing sense of achievement. I take a large goal and break it into smaller goals – that way the next goal doesn’t feel light years away. To be successful, train as if each session were your last and don’t be frustrated by slow progress. Rome wasn’t built in a day!

My best cardIo workout.

I like crossfit. It combines functional movements, which helps train my cardio and strength. Crossfit is also effective the week before a shoot or competition to lower my body fat percentage and pump up my muscles. I work out for 10-45 minutes per day but an ideal stint is 10-20 minutes. That’s enough to attack body fat.

My playlIst

1. 2.

Pick songs whose lyrics make you give your all.

3.

Good for cardio: House and dance music with a fast beat. Try Greyhound by swedish House Mafia.

4.

For strength training the soundtrack from the film the fighter is perfect.

Download motivational speeches from your idols on your MP3 (i.e. arnold schwarzenegger)

My forMula for success I’m my own trainer. It’s a good idea to hire a personal trainer at the outset – you can learn a lot from a good one. But personally I believe in going it alone. Ultimately, only you can really judge what works for your body. It doesn’t hurt to try different training methods and diets. As you gain practical knowledge and experience, you’ll move closer to your goal and determine what works best for you.


4

TRAIN LIKE A PRO BIG ARm BAsIcs What muscles do I need to train for extra-large arms?

T

here are five muscles at work. They are: biceps, triceps, brachialis, forearm and the brachioradialis muscle. These muscles are a cover model’s billboard advertisement. You can hide your legs in pants, but your arms are usually visible in

photos and a T-shirt won’t disguise them. Big arms take time and there’s plenty of work ahead. But the good news is you can train your arms with almost any upper-body exercise. Before you get started, here are the five components in detail.

Triceps

Biceps

Musculus triceps brachii: Triceps are the biceps’ opposing muscles. As the name indicates, they are divided into three muscles. They lie on the outer side of the upper arm and run from the shoulder to the elbow. A well-defined triceps muscle resembles a horseshoe.

Musculus biceps brachii: This two-part muscle is located on the front of the upper arm between the shoulder and the lower arm. This powerhouse allows you to bend your elbows and turn your lower arms.

Brachialis

4

Musculus brachialis. This muscle starts in the middle of the upper arm bone to the forearm. It lies under the biceps and helps with bending the elbow. Because it runs over a joint, it can provide more power than the biceps.

Forearm Here it’s a group dynamic: several muscles work together. On the inner side there are two flexors that run from wrist and fingers. They allow forward hand movement. The extensors in the wrist are responsible for extending the hand upwards. They lie on the outer side of the lower arm.

Brachioradialis Musculus brachioradialis. This muscle extends from the upper arm over the elbow and the lower arm to the wrist. It supports the biceps in bending as well as turning the forearm.

What does arm training do for me? Size! The triceps comprise more than half of the upper arms. What’s in it for you? Your arm circumference will grow. Make your triceps training as important as your biceps.

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Fast! Fast–twitch muscles dominate your biceps. They tire more quickly than the slow–twitch muscles, but contract faster and powerfully. Best workout: intensive curls with a heavy load.

Useful! Strong arms help in every workout. Both the wrist flexors and extensors provide strength for your grip. If these muscles are strong, you’ll have a strong grip for heavy lifting.

HoW STRoNG Am I?

1

These three tests will show you. Don’t worry if you’re not at the top now, our workouts starting on the next page will boost your performance. Pause for one minute between each exercise.

Biceps: Hang on a chin-up bar with a shoulderwide underhand grip (thumbs face out). Bend your legs slightly; pull your body up until your chin is over the bar. Start the clock now. How long can you hold this position?

Record your time

in seconds.

2 3

Triceps: Place two chairs 1.5 metres apart with the seats facing each other. Support yourself backwards on the edge of one chair, arms extended. Place your extended legs on the other chair. Bend your arms and lower your body until your upper arms are horizontal. Record your reps.

Record your number

Forearms: Sit up straight and hold a tennis ball in the stronger of your two hands. Extend your arm with your palm facing up. For 60 seconds squeeze the ball as often and hard as possible. How many reps can you do in 60 seconds.

Record your number

of reps.

of reps.

Test again To 25 seconds: Could do better. The following exercises 1, 6, 2, 7, 4 and 9 after 6 weeks. strengthen both opposing muscles. Perform twice in this order. 26-44 seconds: Not bad. For more power do exercises 7, 8, 9, 10 for one minute each and repeat for three rounds. Then do two minutes of exercise 6. Over 45: Excellent! Do exercises 7, 2, 10 as a stair set. Try eight sets with Time in seconds. 20 reps without a break. After each set use 10 per cent less weight. Test again Up to 14 reps: Room for improvement! Exercises 1, 4, 5,6, 7 and 8 are after 6 weeks. required. Then do two minutes of exercise 10. 15-29 reps. Good! Your big-arm prescription: exercises 8, 9 and 3 in partial movements (10 half-way up, 10 down). Then exercises 2 and 6 as a stair set. From 30 reps: Triceps Titan! A circuit of exercises 1, 4, 5, 10 will work your Number of reps. muscles. Split as partial movements.

Up to 75 reps. Not bad. Perform exercises 1, 3, 4, 6, 7 10 (challenges the forearms). 3x 1-minute exercises. 76-110 reps: okay. Your programme: three rounds of exercises 1, 2, 4 directly after each other. It burns but it works. More than 111: Wow! Try these: exercises 3, 9, 5, 9, 8, 9 (3 rounds). Bonus: two minutes of exercise 6.

Test again after 6 weeks.

Number of reps.

can I perform great curls? ? How

can I perform clean dips? ? How

I workout without weights? ? Can

Curls are like thrillers – tension counts. Make sure your arms stay in front of your body. If they’re behind your upper body, your shoulder girdle is unstable. The remedy: keep your back and head straight, upper arms and shoulders still. It’s important not to fully extend your arms. That makes the exercise harder and easier on the joints. Keep your elbows close to your body. Do your wrists hurt? Keep them straight throughout. Still struggling? Reduce the weight.

With the right form. The more erect your upper body, the more the triceps work. If you lean back, you’re working the chest. Figure out which muscles you’re using: chest or triceps. Keep looking straight ahead. If you look down you risk stressing your cervical vertebrae. Dips aren’t an easy exercise so give yourself enough time to build your strength or you risk stressing your shoulders. Push your body up slowly and with control (count to three up and down).

The question isn’t if, but how. If you travel or are short on funds, don’t let your arms lose out. Grab a couple of plastic bottles. These handy and nearly indestructible bottles turn into weights in no time. Fill them with water or sand. Sand has more weight than water. A 1.5 litre bottle becomes a 2kg weight. Wet sand is even better and can give you a weight of up to 3kg.

I pump up the effect? ? How can I lift more? ? Can With music. Your favourite songs are ideal motivation and distract you from muscle pain. Your performance may improve up to 15 per cent. Don’t believe it? Try it! The best tracks have a rhythm of 139 beats per minute. Source the ideal beats to supercharge your workout at www.bpmdatabase.com

Of course. The trick is the so-called flushing effect, which occurs immediately when you switch exercises from a muscle to its opposing muscle (such as biceps, triceps). Your body provides those muscles with a large portion of blood. The result: extra-large muscles. Perform three sets of curls and dips alternating (oneminute break after each double set).


4

Train liKe a pro big arms exercises Which exercises give me strong arms fast? D

Our formula: a good mix. Focus on your biceps and your triceps. Almost every one of these exercises also works the forearms. (In some exercises the dotted lines represent position A, sometimes position B.)

A

B

01

C Triceps exTensions wiTh e-Z bar. Train triceps, shoulders, abs and forearms.

PrimArY

A. Lie on an incline bench. Hold an E-Z bar at shoulder-width with an underhand grip behind your head. Elbows face the ceiling. B. Extend your elbows and move the bar with extended arms over your chest. Don’t move your upper arms. Return to start position with control. 12-15 reps.

A

Triceps

SECONDArY B

Deltoids

C

Abs

D

Lower Arms

4

02 sTanding Triceps exTensions.

04 cable Triceps exTensions.

Work triceps, shoulders and core.

A. Stand straight, feet shoulder-width apart. Grab a weight with both hands, holding it between the forefinger and thumb. Move the weight behind your head until the upper arms are vertical. B. Extend the arms without moving the upper arms. Move the weight slowly over your head. Important: engage your core. 12-15 reps

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Boost triceps, underarms and core.

03 dips.

Steel your triceps and forearms.

A. Get between two parallel bars. Grab with an overhand grip, legs slightly bent. Forearms are vertical, upper arms horizontal. B. Push yourself up in a smooth motion. Core should be tensed. Hold briefly, and then slowly lower your body. 10-12 reps.

A. Stand straight, feet shoulder-width apart in front of a cable machine. With bent arms, hold a bar with an overhand grip in front of your chest. B. Push the bar in the direction of your thighs until arms are extended. The elbows remain beside your body. Then slowly return to start. 15-18 reps.

05 Narrow push-ups.

06 Free weight biceps curls.

A. Get into push-up position. Keep your hands close together under your shoulders and engage the core. Your body forms a straight line. B. Bend your arms until your body and upper arms are horizontal. Hold briefly and then return to start. 12-14 reps.

A. Stand with feet shoulder-width apart. Grab a weight in each hand and hold in front of your thighs with extended arms. Palms face forwards, your upper body is bent slightly backwards. B. Bend your elbows without moving your upper arms and move the weights towards your shoulders. Bend your upper body forwards slightly. Then slowly return to start with control. 12-15 reps.

Strengthen triceps, chest and core.

Pump up biceps and forearms.

07 iNcliNe beNch biceps curls. Work biceps and forearms.

08 uNderhaNd chiN-ups. Strengthen arms and shoulders

A. Lie on your stomach on an incline bench with a weight in each hand. Extend your arms vertically to the floor, thumbs face outwards. B. Without changing the position of the upper arms, bend your elbows and lift the weights to your shoulders. Then return slowly to start.

A. Grab a chin-up bar with a shoulder-wide underhand grip. Lift your feet from the floor and cross them. B. Pull your body up, until your chin is above the bar. Push your shoulderblades together. Then return to start. 10-12 reps.

15-20 reps.

09 pressed biceps curls.

curls with 10 biceps hammer grip.

A. Stand with feet shoulder-width apart. Grab a weight with an underhand grip and hold with extended arms in front of the thighs. B. Lift the weights to the shoulders, pressing the weight plates together. Then slowly return to start. 12-15 reps.

A. Sit up straight on a bench. Hold a free weight with a hammer grip (palms face inward) in each hand, arms extended. B. Bend your elbows and lift the weights to your shoulders. Don’t move the upper arms and keep your back straight. Lower the weights. 15-20 reps

Power for the biceps and chest.

Work the biceps and forearms.


4

Name: Redman

n Neal el and

OccupatiON: m od

salesman

Weight: 83 ki

Cover model

No diet coMproMise. Indulge wIthout sweets!

4

My fat traps I try to avoid all “bad“ foods. If you eat artificial sweeteners, monosodium glutamate or refined white sugar, you want it all the time. If I have a craving and want something unhealthy then I say to myself: “I’m in charge, not food”. Besides saving kilojoules, this concept has another advantage. I’ve noticed that it makes me train harder because I want to see the advantages of good eating habits.

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los etres chest: 109 ce ntimetres Biceps: 41 cent imetres Waist: 76 cent imetres thigh: 66 cent imtres height: 1.85 m

My playlist When cardio training to keep my head clear.

1. 2. 3.

Deep house – such as Pete Rose Dance, like R.I.O. Summer Jam Slow-trance remix Wonderwall

For strength training to release that last energy.

1. 2.

Nu Metal – such as Limp Bizkit Old school rap – especially DMX

My best cardio training

I try to avoid long cardio sessions. I prefer HIIT (high-intensity interval training) and after my morning training do a 35-45 minute workout on the stationary bike. That helps me relax and cool down my head and body simultaneously. I feel pumped up and full of adrenaline if I don’t get a chance to cool down. After a leg workout, I do my cardio training on an elliptical machine to support my tired legs and work my entire body.

My success forMula I have a training partner who likes to train in the mornings. I support him in his training, which motivates me. If we’ve had a good week, we reward ourselves by going out for dinner or taking a day off.

My favourite snack

My rules of success I cook and prepare all my meals. It’s simpler and cheaper than being on the lookout for healthy food. I can put together ingredients that I like and I don’t have to rob a bank to afford them.

Nuts and fruits are my favourite snacks. I like almonds, cashews and walnuts. Peanut or cashew butter is also great – I use them in dips or sauces. Just don’t overdo the serving size. One handful of nuts or a spoonful of peanut butter is sufficient. My favourite fruits are pineapple, mango, banana and berries. I try not to eat too many snacks in a day because that adds kilojoules and usually your stomach doesn’t register snack kilojoules.


4

TRAIN LIKE A PRO ChEsT musCLE bAsICs Which muscles contribute to a wide chest?

A

look under the hood: the pectoralis major earns its

name. It is the largest chest muscle and you have to train it regularly. If you don’t work on it, the entire chest muscle will shrink. The magic word for a wide chest is

stretching. That helps keeps your chest and upper body in great shape. Keep your ideal look and fat-burning goals in mind when working your chest – not everyone wants to get too top-heavy.

Small chest muscle Musculus pectoralis minor The small chest muscle lies under the large chest muscle in the form of a small triangle. It sits between your middle ribs and extends to the shoulderblades. Although a chest muscle, its main role is to support the shoulders. Work it with back exercises and pullovers with weights.

Large chest muscle 4

Musculus pectoralis major This muscle is attached on the inner side on the upper-arm bone. When you pull your chest muscles together, the muscle fibres of the upper arm pull to the middle of the chest. The more weight on your upper arm, the stronger the chest muscle contraction.

What’s good about a strong chest? Less effort! You don’t use your chest muscles daily. If you train them, you’ll be able to push your car to the mechanic next time it breaks down!

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More strength! Strong chest muscles help with every contact sport because you can push your opponents away whether in football, rugby or basketball.

Less belly fat! Building muscle speeds up your metabolism, so chest training helps get rid of belly fat. It won’t work unless you eat healthily.

HOW STrOnG AM I?

These three tests provide you with information about your fitness level. Determine your level and perform the exercises over the page. After six weeks, you’ll improve your performance – guaranteed!

1

Explosive power. 1. Hold a 3kg medicine ball. With your back against the wall, place it on the ground. Extend your arms and pick up the ball and hold it in front of your chest with bent arms. 2. Throw the ball as far as possible and measure the distance between the wall and where it lands.

Record the distance of your throw in metres.

Up to 5 metres: These exercises will improve your chest: numbers 20 and 19 then 11, 16, 13, 17 with a light load. 5-11 metres: On the way! Your circuit: exercises 20, 15, 19, one-minute each for three rounds, and then 20 explosive push-ups. More than 11 metres: Excellent! Perform exercise 15 with a heavy bar and exercise 20, explosive bench presses, to failure.

Test yourself again after six weeks and record the distance in metres.

Record the number

2

Cardio endurance. 1. Get into a push-up position with your arms almost fully extended, hands under the shoulders, back straight. 2. Bend your arms and lower your upper body until your chest is almost on the ground. Push up. How many can you do in a minute?

Up to 15 reps. Must improve! Exercises 17, 18, 16, 11, 15, 14 (30-second pause in between) and 3x exercise 20. 16-30 reps. On your way. Various chest exercises will improve your score. Exercises 12, 16, 11, 17, 13 then exercise 19 as often as possible. More than 31. Top form! A circuit (three rounds) of exercises 17, 18, 16, 11, 15, 14 will improve your fitness. Get help for the last few reps.

Test yourself again after six weeks and record the number.

Movement. Lie on a bench on your back with your body and legs in a straight line. Test 1: Extend your arms out over your chest and then as far as possible back. Test 2: Move your arms in a semi circle at the side until your hands are about at shoulder height.

Record: any problems with either position?

3

Test yourself Any problem getting your arms horizontal in either position? If that’s the again after case, your chest muscles are shortened. six weeks. The remedy: stretching. Here’s how: Stand in a doorframe with your Any arms at your sides, and bend your arm upward and push against the wall until problems with either you feel tension. Hold for 20 seconds, and then switch sides. Perform position? exercises 18, 16, 12 and 17.

do I hold a barbell? ? How

exactly is failure? ? What

helps me to relax? ? What

Vary the grip. Sometimes with your thumbs facing in, sometimes out. You’ll challenge different muscle fibres and prevent imbalance.

That’s what we call the point at which you can no longer finish the rep. It doesn’t mean you can’t lift the weight, it’s the point at which your muscles struggle.

Simply hanging out! Hang on a chin-up bar for 60 seconds after a workout with your arms fully extended – that relaxes your spine. Don’t forget to stretch! That prevents your chest muscles shortening. Consider five minutes of chest-stretching exercises on a workout-free day.

dips enough for the chest? ? Are Maybe for a BBQ chicken breast. You can’t forget good old push-ups since both exercises work the large chest muscle. Don’t over stress your chest muscles! Neglecting the upper back and working the chest too hard can lead to an imbalance in the muscles and joints. The result: poor posture and a higher risk of injury. Rule of thumb: perform the same number of sets for the chest as for the upper back.

I do this without pain? ? Can We hope so! If you train your chest muscles, you’re also working your arm and shoulder muscles. It’s a lot of work, especially with dips, and you might feel sore. To reduce stress on your joints, try different variations. Divide your weight by bending your core forward while lowering your body. The stress is more on your chest than your shoulders. Even if it doesn’t hurt, chose this option because it reduces strain on your shoulders.

mistake does everyone make? ? What Everyone who uses the butterfly machine runs the risk of overstretching the shoulders and causing stiffness in the upper back. The result is a higher risk of shoulder-impingement syndrome, a painful condition. Skip the butterfly machine and stick with the cable machine. The freer range of training makes the muscles do most of the work. The movement isn’t automatically performed. A clean exercise takes more energy but it’s worth it.


4

train liKe a pro chest muscle eXercises Which exercises get my chest in cover-model shape? Visually the upper and middle chest portions are most important. These exercises include varying bench press and push-up options.

B

11 barbell bench presses. Train the upper arms as well.

A C

A. Lie on a bench. Grab a barbell at shoulder-width and lower the bar almost to your chest. B. Push the arms vertically over the chest. Then lower the barbell slowly with control. 10-12 reps.

PRIMARY A

Chest muscles

B

Triceps

C

Deltoids

D

Forearms

D

4

12 Wide push-ups. Work the entire body.

A. Get into push-up position. Place your hands more than shoulder-width apart and bring your body into a straight line. Slowly lower your body. B. Push your upper body up with extended arms. Then lower again. Four seconds per direction. 20-25 reps.

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barbell 13 positive bench presses. Strengthen the shoulders at the same time.

A. Lie on an incline bench with your feet on the floor. Hold a barbell with bent elbows just above your chest. B. Push the weight up until the arms are extended. Then slowly return to start. 10-12 reps.

barbell bench 14 presses With Weight chain. Extra power for the chest.

A. Get into bench-press position and grab a barbell (more than shoulder-width) with a chain attached. Lower the bar until it almost touches the chest. B. Extend the arms over the chest. Careful: the higher you press the more weight you lift. Lower with control. 8-10 reps.

15 Push-uPs with weight.

16 flys with weights.

A. Get into a push-up position with your entire body forming a straight line. Recruit a spotter to place a weight plate on your back. B. Lower your upper body until your upper arms are horizontal to the floor. Hold for two seconds and then push up as quickly as possible. 10-12 reps.

Lie on a bench, legs bent, feet flat on the floor. Grasp two free weights and hold at your sides with almost fully extended arms. The backs of your hands face the floor. B. Move the weights together so they meet above your chest. The angle at your elbows shouldn’t change. Slowly return to start. 12-15 reps.

Get triceps of steel.

Work the outer chest.

17 Kettlebell Presses.

18 negative Push-uPs.

A. Lie on your back on a bench and hold a kettlebell with both hands. B. Press the weight on both sides and push up until the arms are extended. Lower the kettlebell to the chest with control. 10-12 reps.

A. Get into a push-up position with your feet on a box. Your shoulders, core and heels form a straight line. Bend your elbows at slightly more than 90 degrees and lower your body. B. Press your upper body up until your arms are almost extended. Engage your core during the entire exercise. Return in slow motion to the starting position. 15-20 reps.

Work the inner portion of the large chest muscle.

Work the core and the upper chest.

19 bench Press finale.

20 barbell Presses on the floor.

A. Lie on your back on a bench. Grasp a barbell at more than shoulder-width, but only lower it about ¼ of the way to your chest. B. Extend your arms slowly and then lower again with control. 20-25 reps.

A. Lie on your back on the floor. Place your feet on the floor, knees bent. (The diagram doesn’t show this to illustrate the arm position better.) Grasp a barbell and hold over your chest, elbows touching the floor. B. Press the weight up until the arms are extended. Slowly return to start. 12-15 reps.

Delivers the perfect chest pump.

Help your triceps.


4

TRAIN LIKE A PRO ShOuLdER muScLE ExPERT

Cover model

When I fInIsh my traInIng I feel fantastIc, as If I could handle anythIng. my meal plan Breakfast: I like to start the day with a breakfast shake that’s 150g oatmeal, 30g each of whey protein and casein protein (a good longterm protein source) and a handful of blueberries. It’s easy and quick. lunch: Since I train in the mornings and don’t have much time for lunch I need something fast and nutritious. I like turkey with sweet potato puree. I get another burst of protein that feeds my muscles and supports recovery while the carbs deliver energy for the rest of the day. dinner: My last meal is sirloin steak with asparagus and broccoli. I opt for sirloin because it’s low in fat and it’s quick and easy to prepare. I don’t need carbs at this meal. In between. As a snack I like to eat fruit like watermelon – it’s healthy and hydrating.

4

ams

Name: Leon Willi centre manager OccupatiON: call

os res et height: 1.88 m etres chest: 117 centim etres Biceps: 46 centim etres Waist: 86 centim etres thighs: 66 centim

Weight: 95.5 kil

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My personal goal I would like to work on developing washboard abs. Right now, they’re my weakest feature but I’ve been fighting this problem and feel like I’m making progress. Increasing my cardio has helped my abs to become more defined.

My favoUrIte workoUt I love to mix up my shoulder-training plan. Don’t skip these three: shoulder presses with weight. Perform the first four sets with a weight you can press 10 times. The fifth set is a drop set. Do 10 reps with full weight then remove 10-15 per cent of the weight and complete the second set without a break. Do as many reps as you can and so on. It’s best to work with a partner who can remove the weight without disturbing your movement. slow shoulder pulls. Pay attention to the hand position at the end of the movement. Imagine you are pouring water out of two large jugs at the high point. Barbell neck press. Very good at the end of the shoulder workout. Helps you get a V-shape.

4

My playlIst I listen to hip-hop when I work out. The beat is fast and the songs pulsate aggressively, which helps me get through a hard workout. Aaliyah feat. Drake. Enough Said

1. 2. 3. 4.

Anything by Rick Ross The classics from Busta Rhymes Clint Sparks - the album My Awesome Mixtape 3 is great for cardio

My daily Motivation. I love competition. My goal for 2014 is to compete and that makes me work harder. i know what my body can do and i am intrigued to see how much more i can fine-tune it. i’m lucky to train with three guys who are really hardcore. We train every body area with a different partner. We help each other reach the limit and urge each other on.


TRAIN LIKE A PRO ShOuLdER muScLE bASIcS Which muscles will turn me into a real hulk?

A

strong shoulder area will. If you don’t have powerful shoulders you can’t get the most out of the other muscles in your upper body. Your shoulder muscles are the most important players and helpers: it doesn’t matter if you are working

your chest, back, triceps or biceps – without strong muscles you won’t get a strong performance. Concentrate regularly on your shoulder muscles and their opposing muscles. But don’t ever ignore shoulder pain.

Levator scapulae muscle

Deltoid muscles (delts)

Musculus levator scapulae. The name says it all, this is the muscle that lifts the scapula. In common terms it’s often called the neck muscle. The muscle runs along the neck and attaches at the inner edge of the scapula. Shoulder presses with barbells and free weights are the best exercises to target this muscle.

Musculus deltoideus. Sleeveless tees showcase this muscle. The deltoid is a roundish muscle that covers the outer end of the upper arm. This is the largest shoulder muscle and gains mass quickly. The threesided muscle covers the shoulder and attaches to the bones of the upper arm. It functions as a protective cover for the main shoulder joints and is comprised of collarbone, acromion and scapular spine.

Rotator cuff muscles

4

A group of four muscles that supports the main shoulder joint. The muscle network is comprised of the supraspinatus, infraspinatus, teres minor and the subscapularis muscles whose function it is to secure the main shoulder joint with a cuff-like cover. Rotator cuff exercises are essential to stabilise the shoulder joint.

Trapezius muscle (traps) Musculus trapezius. The trapezius muscle is part of the back musculature. The upper portion is trained with shoulder workouts such as presses or side lifts. The trapezius lifts the arms, the collarbone and the shoulders. It supports turning the head and helps stabilise the thoracic and cervical spines.

Teres major (large rounded muscle) Musculus teres major Together with the large back muscles, (latissimus dorsi) the teres major moves the arm backwards. It also turns the arm inwards.

How do strong shoulder muscles help me? Lots of strength! Whether you sink a lay-up in basketball or tee off in golf, your arm turns at the shoulder joint. The stronger your shoulder muscles, the stronger your arm movements.

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Bigger size! Weakness in the rear shoulder muscles can cause your chest to sink. The result: you appear small and scared. Don‘t cower – stand up straight and look strong.

Total respect! Strong shoulders make your stomach appear leaner, arms larger and back wider. Better still, shoulder muscles are easier to define than other muscles because they have less body fat.

HOW STrONG arE YOu?

1 2 3

The shoulders have a wide range of movement. Even a small shortening of the musculature can lead to injuries. Perform our checks and train accordingly. See next page for exercises.

Strength. Place your toes on a training bench and get into a push-up position. Place your hands close in front to the bench so that your core is horizontal and arms are vertical. Bend your arms and slowly lower your upper body until your head almost touches the floor.

How many push-ups can you do in 45 seconds?

Up to 7 reps: must improve. First aid: perform a circuit of exercises 21, 25, Test yourself again after 23 and 22. Do three sets without a break, twice a week. 6 weeks and 8-14 reps: Still work to be done. Do exercises 21, 25, and 24 with a record how decreasing weight load until failure. many you can More than 14 reps. Congrats. You’re getting strong. For further finedo now. tuning: try exercises 24, 30, and 29 in three or four clean sets.

Cardio. Extend your arms horizontally out to the side and tense. Circle your arms in about footballsize circles. Every circle should take about one second. How many can you do? Important: Keep your arms horizontal and tensed.

Record the number of reps.

Total number Up to 60 reps. Our advice: perform all the exercises every other workout of reps after with four sets of 20 reps with less weight. 6 weeks. 61 to 150 reps. Well done. Do exercises 21-26 as supersets (without break) over three rounds. More than 150. Excellent. Lift every second workout in slow motion, with a full 30 seconds per rep.

Flexibility. Bend forward to about 45 degrees with a straight upper body, folding your hands behind your back. Extend your arms and push upwards. Move your upper body and neck to horizontal. How far can you get your extended arms? Check in a mirror.

Record you maximum angle.

About 60 degrees. Not so great. Try the test on training free days as a stretch. Hold for 30 seconds and repeat two or three times. Don’t wobble. 60-90 degrees. Not bad! Here’s how to get better:do exercises 27, 22, 24 and 29 with easy stretching after each workout. More than 90 degrees. Great work: keep your flexibility by contracting in the end position of every exercise (about three seconds).

What’s better: Do I have to Do I need a barbells or buy weights? backrest? ? ? ? dumbbells? Dumbbells are better than barbells for shoulder presses. Training with dumbbells stresses the shoulder joints much less than barbell shoulder presses. The reason? Your shoulders don’t have to rotate to hold the weight, which stabilises the movement and minimises the risk of injury.

?

How can I maintain my balance?

Note our training rules: if you don’t work your shoulders and back as much as your chest, your body will slump – not a pretty picture. Push and pull the weight the same number of times to maintain balance.

Even if you like to train at the gym you should have some free weights at home. If you can’t make it into the gym, you can still have a short workout at home. Make sure your free weights are easy to handle, grasp and store. They don’t need to be expensive.

?

How can I get wider?

The best exercise for strong shoulders: freeweight side raises, chin-ups, or front raises. These are three excellent exercises that will make your appearance more impressive. Add them to your training plan now. Remember: wide shoulders support the V- shape.

Lots of guys perform shoulder presses seated, pressing the back into a support. The reason for this is that more stability allows you to lift more weight. But be careful: heavier weights mean more stress on the shoulder joints in a risky position. That’s the point in the movement where the elbows are at a right angle. The likelihood of an injury is higher. The best way to protect yourself? Skip the support and only attempt to lift what you can.

Test again after six weeks and record your maximum angle.

is ? What dislocation? A dislocated arm can derail in your shoulder training. Dislocation occurs with varying severity and often the joint capsule is damaged. The symptoms include a sudden, sharp pain and a severe shortening of your range of movement. The joint can appear bulged or the shoulder deformed. To prevent this from happening only lift as much as you can control. If you want to push your limit, find a training partner who can help you.


4

train liKe a pro shoulder muscle eXercises Which exercises target the shoulders? Shoulder presses and side raises. There are innumerable variations of these exercises – we’ve shown you the classic versions. The good news: every one of these exercises also trains your arms so it’s doubly worth it to work your delts and their companions.

A B C

PRIMARY A Deltoids

21 BarBell shoulder presses. Provide stability for the shoulders.

4

A. Grasp a barbell with both hands, feet about shoulder-width apart. Hold the bar at neck height in front of your body, bend slightly at the knees, and keep your back straight. B. Stretch your knees and press the bar vertically up until your arms are completely extended. Return to the start. Do 12-14 reps.

22 side raises, leaning.

Strengthen the sides of the shoulder

A. Stand with a weight hanging at your side in your left hand beside a door or bar. Hold on with your right hand, and lean to the left, until the right arm is extended. B. Lift the weight to the side until both your upper arms and forearms are horizontal at the same height, and then slowly lower in the direction of your hip. Do 10-12 reps per arm.

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B

Obliques

C

Rectus abdominus

free-weight 23 seated shoulder presses.

presses with 24 shoulder wrist rotation.

A. Sit on a bench and grasp a weight in each hand. Move them to the side at head height. Remember to keep your back straight throughout. B. Lift the weights vertically until the arms are fully extended. Lower with control. Do 15-20 reps.

A. Stand with your feet hip-width apart. Grasp two free weights with bent arms at shoulder height in front of the body. B. Extend your arms and press the weights over the head. Turn your wrists so the thumbs face inwards at the end position. Return to start with the same movement. Do 12-14 reps.

Provide power for the deltoids et al.

Protect the shoulder muscles.

25 Side raiSeS on a cable machine.

26 Seated Shoulder preSSeS.

A. Stand with your left side to a cable machine. Grasp the grip (attached at the bottom) and hold in front of the left thigh. B. Pull the grip upwards to the left without changing the angle at your elbow. In the end position the grip is at shoulder height. Return to the start and change sides after a set. Do 10-12 reps per side.

A. Sit on a bench holding a barbell with both hands in an overhand grip. Move the bar to shoulder height in front of your body and keep a straight back. B. Extend your arms and press the weight up. Slowly return to the start with control. Do 15-20 reps.

SquatS with 27 barbell Shoulder preSSeS.

preSSeS 28 Shoulder (narrow grip).

A. Stand with feet more than shoulder-width apart. Lift a barbell to your chest and hold with both hands at shoulder-width. Elbows are bent, backs of the hands on your shoulders. Squat with control. B. Stretch your legs and stand up. At the same time extend your arms and lift the weight over your head. Slowly return to the start. Do 10-12 reps.

A. Hold a barbell with an overhand grip at about shoulder-width. Hold the bar in front of your body at shoulder-height, back straight. B. Lift the weight vertically up until your arms are fully extended. Return to the start with control. Do 12-14 reps.

29 dumbbell rowS.

30 narrow grip bench preSSeS.

A. Grasp two dumbbells with an overhand grip. With your feet slightly more than shoulder-width apart, keep your back straight and let your arms hang. Pull the weights toward your core. Pull your elbows back. Slowly return to the start until the arms are fully extended. Do 12-14 reps.

A. Lie on a bench with your feet flat on the floor. Grasp a barbell with a narrow grip and lower to your chest. B. Push the bar up until the arms are fully extended. Return the bar to above your chest. Do 15-20 reps.

Work the shoulder muscles.

Train the thighs.

Also work the back muscles.

Strengthen your shoulder muscles.

Work the triceps simultaneously.

4

Works the chest.


Cover model

doesn’t Matter if i’M sick or tired, when it’s tiMe for My workout, i’M there. it‘s like an inner MechanisM that i have to oBey!

My daily Motivation Success is my motivation booster. I am always trying to establish myself in the fitness industry. If I’m on a cover or featured in an article that pushes me to work harder to remain at the top.

4

Name: Olly

Foster : personal tr ainer Weight: 100 kilos height: 1.83 metres chest: 117 ce ntimetres Biceps: 43 centimetres Waist: 81 ce ntimetres thigh: 61 ce ntimetres OccupatiON

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My recipe for success U train mornings. I have more strength to lift heavier weights. U Music. I never work out without music! I look for new beats to get my blood pumping. U look ahead. Planning is essential to me. I eat five to six meals as well as taking a supplement and a shake before my workout and a shake after the workout. I spend about an hour a night in the kitchen preparing my meals for the next day. U use a six-pack bag. It’s a bag specially developed to sort and stow away all my meals and supplements for the day. I always have what I need handy and don’t have to eat fast food.

My personal goal at the moment I’m working on my upper chest, my back delts and my arms in general. I think all these areas could use more work to improve my symmetry and general appearance as a cover model. There’s always more to do! 4

My nutrition rules Diet is very important to me. I eat every 2½ hours and maintain a healthy balanced diet. Since I’ve been doing that for years, I’ve developed recipes that are delicious and good for my physique. I’m also sponsored by a number of supplement manufacturers. They provide me with everything that I need to get the optimal dosage of supplements so I can maintain my physique.

My best cardio training.

i love rugby! I played pro in the english, new Zealand and australian leagues. The game is excellent for fitness – it’s strength, speed and flexibility in one. It’s a real challenge for the anaerobic and aerobic system.


TRAIN LIKE A PRO BAcK muscLE BAsIcs Which muscles strengthen my back?

T

he trapezius through to the serratus muscles are all on this team. Remember: a team is only as strong

as its weakest member. Once muscular imbalances occur, your posture and entire body can suffer, since most

of your nerves run through your back. A strong upper back impresses women and prevents injury. Most important: trained lats improve the front view that’s essential for cover-model aspirants.

Trapezius muscle

Levator scapulae muscle

Musculus trapezius. Lies in the triangle between the back of the head, under the back and shoulder blades. Three sections form the most important part of the shoulder girdle. The upper lifts the shoulders (like when you’re shrugging). The middle pulls the shoulder blades back and the bottom pulls the shoulderblades down. The muscular balance between these three parts provides erect posture.

Musculus levator scapulae. Three guesses what this muscle does? Easy, it lifts your shoulder blades. And because your shoulderblades are connected to your spine, it counts as a part of your back muscles.

Large and small rhomboid muscles Musculus rhomboideus major/minor. These two muscles work hidden under the trapezius. They start at the vertebrae, attach at the shoulderblades and pull in the direction of the spine. Their function is to support the trapezius by pulling together your shoulderblades.

Deltoids (delts)

4

Musculus deltoideus. This largest shoulder muscle covers the shoulder like a triangle. It supports the main shoulder joint. The three sections of the muscle each have a function. From top to bottom: arm movement forward, side lifting of the arms and the inner movements of the arms.

Serratus posterior inferior Musculus serratus posterior inferior. This unassuming muscle keeps the way clear for the bigger men on the team. It helps by stretching the core. The serratus posterior lowers the ribs, which allows you to breathe deeply when playing sports.

Latissimus dorsi (lats) Musculus latissiums dorsi. The essential muscle for a V-shape runs from your pelvis over the spine and attaches at the inner upper arm. It’s the largest muscle of the body due to its area. Provides power for throwing and batting.

What does a strong back provide for me? Stability! The muscles of your upper and middle back support your shoulder joints. If your back is well trained, you can bench press or lift heavy weights.

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Big arms! Whether you’re doing arm curls or classic back exercises such as chin-ups, if you bend your elbows you’re using your biceps. A decent back workout works for both goals.

Posture! Many men spend less time training their back than their chest. The problem: there’s a muscle imbalance that pulls their shoulders forward. The result: a rounded back.

HOW STROnG ARE YOu?

1 2 3

Want to know how strong your back is? These three simple tests locate your weaknesses. Grab your stopwatch, do the workout over the page and test yourself again after six weeks.

Record the Latissimus dorsi. Chin-up contest! Grab the number of reps. bar at shoulder-width, thumbs facing out. Hang from your arms and then pull your body up, until your chest touches the bar briefly. Return to start. How many can you do?

Test yourself on 0-5 reps. Improvable! Perform exercises 36, 33, 35 in a circuit with the number of 30-second pauses between. Do three rounds. reps after six 6-12 reps. Impressive! Our tip: three sets of exercises 33, 32, 35, 38. weeks. In exercises 33 and 32, focus on pulling your shoulderblades together. More than 12. Super strong! Your plan: three sets of exercises 31, 36, 37, 40, 39. Tense your muscles for 20 seconds after every exercise.

Shoulder musculature. Lean with your back against a wall. Leave about 45 centimetres of space between your heels and the wall. Angle your arms at shoulder height at the side and push your body away from the wall with your elbows. How long can you stay in this position?

Record the seconds.

0-25 seconds. Could be better! Do exercises 35 and 38 as reduction sets Test yourself again after six (six sets, 30 per cent less weight with each set). weeks. 26-60 seconds. Average. These exercise combos help: do one set each with no break of 32, 37 (1-minute break), then 40, 39. Do two rounds. More than 60 seconds: heavyweight level! Do a circuit of exercises 40, 31, 33, 36, 38 with 30 seconds of shadowboxing between. Do three rounds.

Cardio. Handstand test. Place both your hands about 40 centimetres in front of a stable wall. Swing your legs up and stretch so your heels touch the wall. Extend your arms. Start the stopwatch. How many seconds?

Record how many seconds.

Test yourself 0-20 seconds. Done? Perform exercises 33, 34, 38 without a break. again after six Do 20 push-ups then repeat the circuit. weeks. 21-60 seconds. Improvable! Do exercises 33, 34, 38, 35, 40. Between sets take a 30-second break. Do three rounds. Get moving! Over 60. Well done! The next level: do exercises 31 to 34, then 39, 35, 37 and 38. Run through the movement in your head first.

there rules ? Are for rows?

back hurts. ? My What now?

do I stretch ? How my back?

Of course. The most important is to perform them cleanly. Your back has to remain straight in the pulling phase, not rounded. Avoid arching your back. The trick is to engage your abs. The right distance is also important. Keep your elbows as close as possible to your body. Cover models pull the weight to the core until it almost touches the ribs.

A hot bath or hot-water bottle work wonders for tightness or light pain. After a few days the back pain should have subsided. If it gets worse instead of better or you feel numbness in your back, head to the sports doctor. It could be nerve damage. Other symptoms could include fever, pain when moving or diarrhoea.

Relax your lats. If these are tense, your upper arms turn inward which leads to bad posture. Try kneeling lat stretches with a gymnastic ball. Kneel 90 centimetres in front of a ball on the ground. Place your hands with extended arms about 15 centimetres apart on the ball. Then bend from the hips forward and push your shoulders in the direction of the floor. Be careful: don’t round your back or the exercise becomes ineffective and may even cause injury. Hold for 30 seconds and perform three sets. If your back muscles are very tense, it helps to perform three times a day.

?

Are pull-ups the same as chin-ups?

Not exactly. The chin-up is the easier variation with the underhand grip. Chinups seem easier because the biceps work more. You have more muscle strength to pull you up. Don’t perform the easier version – pull-ups with the classic overhand grip are more effective for the back muscles. Up you go!

?

Can I train with pain?

Taking it easy isn’t always the solution. The symptoms may improve. If you just lie around for the entire day, the ligaments and muscles that support your back can shorten. Avoid exercises which cause you pain. The solution: try exercises which target the flexibility of your spine. You’ll keep your muscles active and provide extra stability, which prevents new pain.


4

train liKe a pro BaCK musCle eXerCises A

C

D

Which exercises are best for the back? It’s not enough to only work your upper back to get that V-shape. The following exercises work the lower back as well as the shoulder muscles. A defined V isn’t going to help if your lower back hurts.

B

31

4

PRIMARY A Deltoids

wide-grip pull-ups. For a wide back and sturdy arms.

B

A. Grab a chin-up bar at slightly more than shoulderwidth apart. Thumbs face in. Lift your feet from the floor and cross them. B. Pull your body up until your shoulders are as high as the bar. Pull your shoulderblades together. Slowly return to start. Do 8-12 reps.

rows, 32 BarBell underhand grip. Work your trapezius.

A. Stand with feet about shoulder-width apart, bend your knees and bend your upper body slightly forward. Grasp a barbell with an underhand grip and let it hang in front of your body. Make sure you keep your back straight. B. Pull the barbell to your stomach. Hold briefly and then lower with control. Do 12-14 reps.

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Lats

SECONDARY C Trapezius D

Forearms

33 lying free-weight rows.

34 CaBle maChine Canoe rows.

A. Lie on a bench on your stomach. Hold a dumbbell in each hand and let them hang over the floor. Palms face one another. B. Pull the weights to your chest until the upper arms are horizontal at shoulder height. Return to start at the same pace. 18-20 reps.

A. Stand straight in front of a cable machine. Grab the bar shoulder-width apart at head height. B. Pull the bar slowly and with control to your left thigh. Return to the start and then repeat the same movement to your right thigh. Do 15-20 reps.

Work the shoulder muscles as well.

Define your lats.

36 bEnding barbEll rows.

arm cablE 35 ExtEndEd pulls.

Steel the lower back and arms.

Help build the V-shape.

A. Stand with your feet shoulderwidth apart, bend your upper body forward until it’s almost horizontal. Grab a barbell and let it hang with arms extended. Thrust out your chest and keep your back straight. B. Pull the bar to your stomach. Hold for two seconds then slowly press arms down until they are almost fully extended. Do 12-14 reps.

A. Stand with feet hipwidth apart in front of a cable machine. Grab the bar with extended arms at head height. B. Pull the bar in the direction of your thighs just below your hips. Don’t change your arm position. Return to start in slow motion. Do 15-20 reps.

grip 37 altErnatE dEad lift.

38 supportEd chin-ups.

A. Stand with feet shoulder-width apart, then bend slightly. Bend forward with a straight back and grab the bar with a mixed (alternating) grip. Important: don’t round your back, a slightly arched back is better to protect the discs. B. Stretch your legs and stand straight. Move the chest forward and the shoulders back. Return to the start with control. Do 10-12 reps.

A. Kneel on a chin-up lift. Grab the wide grips – the rest of your body forms a line from the knees upwards. B. Pull your body up, until your chin is at finger height. Pull the shoulder blades together. Return to the start slowly. Do 20-25 reps.

Works your arms as well.

Pump up the lats.

4

40 sidE-plank cablE rows. Strengthen the entire core.

lifts with 39 dEad ExtEndEd lEgs. Stabilise the lower back.

A. Stand straight with your feet about hip-width apart. Bend your upper body forward with an arched back. Grab the barbell on the ground, palms facing the body. B. Straighten your upper body, push the chest forward and keep your arms extended. Hold briefly then return to the start. Do 10-12 reps.

A. Get into a side-plank position in front of a cable machine. Your entire body forms a straight line. With your free hand hold the cable with an overhand grip. B. Pull the cable to your chest. Hold for two seconds then extend again. Keep your core engaged. Do 12-14 reps.


CoVer moDel

If I eat junk for a week, It’s evIdent In my traInIng. iller

Name: Kirk m personal trainer OccupatiON:

and model los Weight: 80 ki etres m height: 1.78 ntimtres chest: 107 ce ntimetres Biceps: 42 ce imtres Waist: 76 cent ntimtres thighs: 61 ce

my daIly motIvatIon.

4

My secret of success? The inspiration of a Belgian. When I was seven, I was amazed by the abs of JeanClaude Van Damme in the film Kickboxer. I thought: I want to look like that as a man! Almost 20 years later I’m providing some competition for him. I haven’t always trained as well as I do today. I used to play a lot of football and was smaller. I was fit but didn’t have the clearly defined muscles I wanted. These days I can’t learn anything more from Van Damme. I now have to set my own goals.

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My playlist House music spurs me on to give everything in training. The beats give me energy and adrenalin for tough workouts.

1. 2. 3.

My nutrition rules. Starving yourself isn’t the right way to get on the cover. It’s important to keep a balance – that’s important for your muscles as well. Ultimately, though, it‘s your diet that fuels your body. If I don’t eat well for a week, then I notice it in training. I perform poorly and build less muscle. I pay close attention to eating healthy, but still allow myself the occasional treat.

Michael Mind Show Me Love 2012 Leony! Last Night a DJ Saved My Life DJ antoine I’m On You Baby

My favourite workout.

My daily plan

7am BreakfaSt. 100g oatmeal that has soaked overnight in water. In the morning I add a banana and 1½ spoonfuls of whey powder. I eat a spoonful of peanut butter and some green tea - no milk!

10am Snack. A portion of mackerel and some fruit (i.e. an apple or an orange).

1pm Lunch. Brown rice, grilled turkey steak with chilli flakes, one egg and a green salad.

4pm Snack. One wholemeal pita with grilled chicken or salmon fillet and a salad. Shortly before my workout I take 2 creatine tablets and one spoonful of L-Glutamine in water.

6:30pm

i like to perform a superset on a cable machine and push-ups on a bench. I work the chest, shoulders, abs and upper back simultaneously. Start at the cable machine. Stand between the towers, place one foot forward and bend the upper body slightly forward. Pull the arms slowly together and back. (12 reps). Then immediately switch to push-ups with your feet on a bench. Lower your chest until it almost touches the floor and return to start. Do 15 reps and three supersets.

recovery 2 spoonfuls of whey powder, 8-10 jellybeans and 2 creatine tablets.

7:30pm Dinner. Chicken or fish with broccoli, green beans, mushrooms, sweet potato puree and garlic.

10:30pm Snack. Greek yoghurt with one spoonful of whey powder and one teaspoon of peanut butter.

My personal goal Spurred on by my success I have quit my job as a plumber and now work as a fitness professional. I’m very happy with my proportions but want to improve my overall physique. Isometric exercises such as side planks and planks get me closer to my goal.


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TRAIN LIKE A PRO Which muscles comprise the core?

C

That makes sense, because your core muscles, including the muscles of the lower back and hip joints take part in every

hiselled abs are the pride of every fitness buff.

movement. A steel-hard core area helps you walk and sit and gives you an impressive beach body. Another reason to work on this area: men with a well-trained core have fewer headaches.

Erector spinae muscles

Oblique abdominal muscles

Musculus erector spinae. The Latin word erectus means upright. The task of these muscles: to keep you standing erect. The muscle’s strands stabilise your back and keep your body upright. But these muscles, found between the back of your head and pelvis can do more: they allow you to turn your head and spine as well as bend your core from side to side.

Musculus obliquus extrenus and musculus obliquus internus. To the left and right of your six-pack lie two layers of the obliques. The external obliques and the internal obliques support the sideways bending of the core. More importantly, they prevent your body from getting injured when pivoting. Train these muscles with turning and anti-rotation exercises to work and maintain stability.

Rectus abdominis muscle 4

Musculus rectus abdominus. Without question the most popular abdominal muscle and usually the one meant when talking about a sixpack. Composed of 8 segments, divided amongst the tendons. It balances the back musculature, lifts the pelvis and allows the upper body to bend.

Transverse abdominus muscles Musculus transversus abdominus. You won’t see this deep-lying ab muscle in the mirror, but it’s essential for your core. It forms a protective corset of strong fibres that is the basis for upright posture and a stable core. It runs from the iliac crest and the inner side of the lower ribs to the navel. It’s your best friend when you suck in your gut.

Quadratus lumborum muscle Musculus quadratus lumborum. One of the deep-lying muscles, starting at the ilium bone and attached on the lowest ribs. Helps your core bend to the side and supports breathing. Train it with support exercises such as planks.

A strong core: what’s in it for me? Dodge death! A Canadian study with more than 8000 participants over a 13-year period showed that the mortality rate of the participants with weak abdominal muscles was twice as high as those with a strong core. 82 | CoaCh

More effective! The better your posture is, the more effectively you perform core exercises. Don‘t waste time in correcting bad posture. Check your technique in the mirror.

Stand tall! The main function of the core muscles is to stabilise your spine and prevent slumping. The stronger your core, the less you are likely to get injured.

HOW STROnG Am I?

1

These three simple tests will help you determine what you have to play with. Assess yourself then perform your recommended workout for six weeks, test again, and marvel at your progress.

Record the Forward core strength. Sit-up test! Lie on your number of reps. back and secure your feet under a barbell. Bend your knees, hands at your temples. Lift your upper body until your elbows touch your thighs, then return to start. How many in 40 seconds?

Test yourself Less than 25 reps. Weak. Do something about it! Do three sets of again six weeks exercises 41, 46, 42. Pause 30 seconds between sets. Do 25-35 reps. and record Average. Here’s how to get better. Exercises 44 (four sets), 42, 42, and 44 your number (three sets each). Take a 60-second break in between. of reps. More than 35> hats off! Your power-workout: 45/42, 46/48, 43/44 as double sets without a break, plus one-minute shadow boxing in between.

2

Sideways core strength. Support yourself on your extended left arm on the floor so your legs, pelvis and core form a straight line. Stretch your right arm upwards fingers towards the ceiling. Hold as long as possible.

How long? Record the number of seconds.

0-30 seconds. Oh dear! You have to do something. Here’s what: exercises 48 (two sets), 46 (three sets), 45 (four sets), 30-second pause between. 31-60 seconds. Improvable. Our advice: exercises 48 and 44 (three double sets with 30-second pause between) and a circuit of 41, 46, 42. More than 60 seconds. Good job! And now: exercises 44, 43, 45 (two sets, 30 second pause between), 42 (three sets) and 48 until failure.

Test yourself again six weeks and record your time.

Record number of reps.

3

Backward core strength. Lie on your stomach, extending your arms and legs. Lift your limbs at the same time, 10 centimetres from the floor, and slowly lower. (Don’t touch the floor!). Repeat as often as possible.

Less than 20 reps. Careful – weak back! Our solution: exercises 42, 47, 43, 49 (two sets each with a one-minute pause between). 21-35 reps. You have potential. Do two rounds of exercises 44/45 and 42/49 (one-minute rest between double sets), then two sets of exercise 50. More than 35. Strong core! Do 42/48 (three sets each), one-minute shadow boxing, 50/46 (two sets ), one-minute shadow boxing.

Control after 6 weeks: number of reps.

? Can I do more?

Sure. You can always do more! Feel finished at the end of the set? Wrong! Tense your muscles five times. Your muscles will get up to 60 per cent more work than if you sit down and simply catch your breath.

long do I have to ? How wait for my six-pack? 250,000 crunches burn 450g of fat. You’d have to do 100 crunches daily for seven years. In other words, training the muscles under your fat layer won’t be enough. The best strategy to develop a six-pack is training all your muscles while devoting most of your time to the large muscles of your lower body and back. It’s simple: the more muscles you train, the more kilojoules you burn.

exactly is ? What the core?

my workout ? Isone-sided?

The core is the centre of your body. It’s often called your stomach muscles or “abs”. That’s not exactly right. The core is comprised of more than two dozen muscles that stabilise your upper body and make movement and upright posture possible. The muscles of your core are responsible for all important activities except maybe sleeping.

It’s not so bad to occasionally work one arm to promote intramuscular coordination. Over the long term that increases strength and sport scientists have proven there is a crossover effect. What does this mean? If you train one side of your body, the untrained side is trained at the same time. That increases strength by 15 per cent. Pretty great!

core training ? Does prevent back pain?

I be more ? Can efficient?

Yes. People who lack strength in the lower back have a higher risk of injury. Are you at risk? If you didn’t perform well in the tests above, get working on your core. Your back will thank you.

If you give your all you can achieve all. Work your muscles to the limit. Your workout will be more efficient. Post-fatigue training can help. An example for post-fatigue training for the lats: first work the muscles with a complex exercise (barbell rows) and then perform an exercise that isolates the muscles (such as lat pulls).


4

train like a Pro core eXercises Are there special exercises for the core muscles?

41 BarBell rolls. Build washboard abs.

A. Kneel in front of a barbell with an overhand grip about shoulder-width apart. Arms are almost vertical. B. Roll the bar away from you slowly so you can just keep your balance and tenseness. Be careful not to bend your wrists. Return to the start with control. Do 8-12 reps.

There are many other muscles involved in your core training because it’s the centre of your body. You work to support your arm and leg muscles. The focus in these ten exercises is the core, but you’ll also see your biceps grow too!

B

PRIMARY A Rectus abdominis B Lower back muscles SECONDARY C Obliques D Thigh E Glutes F Forearms

E

F

D

4 A

42 Planks.

Stabilise the core and tighten the abs.

Get into a plank position. Your weight is on your lower arms and toes while your entire body forms a straight line. Engage all your muscles. Hold for at least 45 seconds. Do 2-3 rounds.

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chin-UPs with 43 Underhand weight. Highlight the biceps.

A. Hang on a chin-up bar with a shoulderwide underhand grip and a weight between your legs. B. Pull your body up until your head is over the bar. As soon as your body starts to swing, engage your core to counteract the motion. Slowly return to start. Do 8-12 reps.

C

44 two-Point Bridges.

Strengthen the erector spinae muscles.

A. Get into a plank position (see exercise 42) with toes and forearms touching the floor. Your body forms a straight line. B. At the same time, lift your left hand and right leg off the floor. Hold for a moment and return to the plank. Now switch to right hand and left leg. Hold briefly and return – that’s one rep. Do 10-12 reps.

45 Single-arm cable pullS. Works the shoulder muscles.

A. With feet shoulder-width apart stand beside a cable machine. Grab the grip with your right arm, holding your bent arm at chest height. Your left hand is behind your back. B. As if boxing extend your right arm forward. Engage your core. Return in a controlled fashion to your chest. Do 12-14 reps per arm.

dead liftS with 47 Single-leg weight. Activate the lower back.

A. Stand up straight and grab a weight with an overhand grip in each extended arm. B. Bend forward at the hip and lift your left leg from the floor so it forms a straight line with your upper body. Raise your upper body, keeping your back straight. Change legs at the end of the set. Do 10-12 reps.

bench preSSeS 46 Single-arm on incline bench. Also work the chest muscles.

A. Lie on your back on an incline bench, feet flat on the floor. Grab a weight with your left hand and hold it above your chest, the back of your hand facing your body (underhand grip). B. Move the weight up vertically until the left arm is extended. Don’t change the position of your upper body. Return to start. Change arms at the end of the set. Do 10-12 reps per arm.

48 Side plankS. Work the obliques.

Support yourself with your right forearm on the floor. Your upper arm is along your side, legs fully extended. Lift your hips until feet, pelvis and shoulders form a straight line. Hold for at least 45 seconds. Do two per side.

4

49 cable machine dead liftS.

50 kettlebell SquatS.

A. Stand with your back to a cable machine. Grab the rope grip between your shins, palms facing one another. Your knees almost form a 90-degree angle, back is straight. B. Extend your legs and stand up straight. Pull the rope with extended arms to thigh height. Slowly return to start. Do 10-12 reps.

A. Stand with feet shoulder-width apart. Grab a kettlebell with both hands and hold in front of your chest, elbows facing the floor. Engage your core and squat. B. Push up and stand up straight. Repeat. 12-14 reps.

Work the arms.

Train the thighs.


Name:

Cover model

I love to traIn both strength and cardIo. I’M curIous about new exercIses and how I can IMprove My fItness level and challenge Myself. 4

My success forMula

Because my work schedule changes each week, at the beginning of each week I plan my workout schedule. That forces me to get to the gym. I go to have fun and reach my goals. Music helps too – my MP3 player is always on.

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Hugo Gemal acc emergency doct ident and or WeiGHt 76 ki los HeiGHt: 1.75 m etres cHest: 107 ce ntimetres Biceps: 40 ce ntimetres Waist: 76 cent imetres tHiGH: 61 cent imetres. OccupatiON:

My daily Motivation. I’m an accident and emergency doctor and need to combine training with a stressful job. I manage because I find training fun. At the same time, training helps separate my stressful job from my private life. I need to be organised but it works. Over the long term, my goal is to specialise in sports medicine because I believe in the physical and mental benefits of sport. I want to help society be healthier by sharing my knowledge of sports and nutrition.

My favourite foods

1.

Fish and shellfish. Healthy fats are ideal energy sources and don’t raise my insulin level.

2.

Steak (preferably almost raw). Protein is the alpha and omega of muscle building.

3.

Vegetables such as broccoli, eggplant and capsicums. Go for low starch content and steam them.

My best cardio training. I enjoy adventure races. I run on the street, in forests and mountains. The races include challenges and obstacles. It’s fun and a great opportunity to combine strength and cardio training. If I am short on time, I run to and from the hospital – it’s environmentally friendly plus it saves a bus fare!

4.

Fruits such as bananas, oranges and raspberries. On account of the vitamins and nutritional power!

5.

Quinoa. Also called Inca rice, it delivers valuable plant protein, magnesium and lysine.

I eat meat and fish daily. I love salmon – it has a great flavour and is full of healthy fats. My favourite meal is salmon that I prepare in advance and take to work.

My favourite recipe. Salmon salad with fennel, spinach and feta. Ingredients: One fennel bulb (small), 150g salmon fillet, 100g spinach, 50g feta, one pear, one tablespoon sunflower seeds, one tablespoon lemon juice, three tablespoons low-fat yoghurt, one teaspoon dill, salt and pepper. Preparation: Sauté the salmon in the pan for six minutes. Slice the fennel into thin pieces, wash the spinach, dry and rip into small pieces. Wash and cut the pear into small slices and cube the feta. Mix together. Divide the salmon into bite-sized pieces and pour the sunflower seeds over top. Mix the yoghurt with the lemon juice and herbs and pour over the salad. Kilojoules: 2218, Protein: 46 g, Carbs: 31 g, Fat: 27g

6.

Nuts such as almonds, cashews and pine nuts. A handful replaces lost energy quickly – your muscles will thank you.

My fat traps If I know that I am going to have a kilojoule-rich meal, then I do cardio on the same day. I never eat sweets before training or going to bed.


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TRAIN LIKE A PRO ABS BASICS What are the abdominal muscles?

F

ive muscle groups make up the abs. We work every one of them in six-pack training. Abs are the focal point of a MH model. Sure, women like a six-pack, but it also indicates you

are healthy and fit. As soon as we strip off our T-shirts you can tell who has been training hard and eating right. Put these muscles under the magnifying glass and concentrate on training them.

Abdominal external oblique muscle

Abdominal internal oblique muscle.

Musculus obliquus externus. Runs diagonally from the outer side of the lower ribs to the pelvis and body middle. Responsible for bending sideways, upper body bending left and right. Essential for racket sports such as tennis.

Musculus obliquus internus. This muscle runs from the side of the waist diagonally downward to the pelvis. Covered by the external obliques, it helps the body bend side to side. In six-pack training it stabilises the core.

Rectus abdominis muscle 4

Musculus rectus abdominis. Comprised of two strands that run from the sternum to the pubic bone. They form the basis of a washboard stomach. This muscle bends your body forward and lifts the pelvis. You couldn’t do crunches without this muscle. The two upper, two middle and two lower portions make up a six-pack.

Transverse abdominis muscle Musculus transversus abdominis . This muscle springs to action when you pull in your belly. It sits under the washboard abs like a wide belt. Together with the obliques it gives your waist its form.

Pyramidalis muscle Musculus pyramidalis. A small triangular-shaped muscle. Runs from the pubic bone to the Linea Alba, the fibres in the middle of the obliques. It covers the Linea Alba. Twenty per cent of people lack this muscle.

What does a well-defined six-pack do for me? Careful! Theoretically you can have an eight-pack. Your genetic disposition determines if you can get an eight-pack, but you need to train with real intensity.

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Helpful! Steel-hard abs protect and support the spine. Your six-pack prevents your pelvis from tipping forward and causing an arched back. Your vertebrae will benefit.

Explosive! A basic rule for all sports: the stronger your middle, the more agile and targeted your movements. Your sixpack is the key to better performance, since you use it in every movement.

How STRoNg AM I?

1 2 3

Let’s see what’s under the hood. what do you need? A stopwatch and a chair. These results help determine your workout. Do the test then check your progress after six weeks.

Rectus abdominis muscle. Lie on your back, bend your legs and place your heels on a chair. Your knees are bent at right angles. Lift your shoulders from the floor, extend your arms in the direction of the chair edge and touch with your fingers. Start the stopwatch and hold.

Record how many seconds.

Test yourself Up to 45 seconds. Improvement possible! Perform a circuit of exercises again after 51, 53, 59 (two rounds, three times a week). And swim regularly. six weeks and 45 to 90 seconds. Here’s how to build. Try this workout: do exercises 52, record the 51, 52, 59 (30 second pause, two sets each). seconds. More than 90. Strong! Time for supersets of exercises 52 and 59 then 60 and 53 (30 seconds pause) and then 58. Can you do three rounds?

Obliques. Lie on your back in front of a chair. Extend your legs to the ceiling. Roll onto your left shoulder and move your extended arms left past your legs. Tap the leg of the chair and return to start. Repeat on the right.

How many? Record the reps.

Up to 12. Here’s how to improve: two sets of exercises 55, 56. Contract your muscles in the stat position. Then two sets of exercise 57. 13-20 reps. Not bad! Try 55, 56, and 57 explosively. Then 59 and 60. More than 20. Respect! For fine-tuning do one minute of shadow boxing, then one set of exercises 55 to 58 without a pause, one minute of shadow boxing. Rest for two minutes then repeat three times.

Test yourself again after six weeks and record the reps.

Up to 12. This has to change! Perform exercises 58, 60 and 51 - they’ll turn your belly fat into a six-pack. 13-20 reps. Decent! You’ll see improvements with exercises 57, 56, 53. Perform three rounds. More than 20. Cover-model form! Here’s how to get more: exercises 52, 53, 60. Followed by exercise 51.

Test yourself again after 6 weeks.

Transverse abdominis. Lie on your back in front of a chair. Extend your legs to the ceiling, lift your shoulders from the floor, keep your arms vertical. Move the right hand to the right leg of the chair then the left hand to the left chair leg-that’s one rep.

fast should I perform crunches? ? How Some fast, some slow, some in extreme slow-motion – varying your pace works for sex and it’s good in the gym too. Play with the tempo. The advantages are that you work different muscle fibres. An example is the so-called frozen movement: at the point of highest muscle contraction, hold for three seconds. This works wonders.

?

Are 100 crunches per day enough?

Think quality not quantity. Performing an exercise cleanly is more important. Make sure your abs control your upper and lower body movements not momentum. Otherwise you’re wasting your time.

How many? Record the number of reps.

? What can I do wrong? ? Where’s my six-pack? When performing oblique crunches, lifting your shoulders before you turn your body is a bad move. Remember the motion is towards the knees not the chest. The elbows remain out with shoulders and the neck is relaxed. In general, don’t go through your grocery list during your workout! Concentrate on your body and movements.

do my hands belong? ? Where Not under your hips or legs. The work is in your core. Your arms and hands should help you keep your balance. Back arching when lying down? Lift your legs until it disappears.

One thing is clear: no hard work, no hard abs. Countless crunches won’t help if you’ve got a layer of fat. As a rule of thumb, your abs look their best with a body-fat percentage of about 12 per cent. If it’s more than that, you’re taking in more energy than you’re expending. Reduce your energy intake or increase your expenditure. Small changes in daily life help. For example: climb stairs – you’ll strengthen your butt, legs and core. Take two steps at a time. Stair climbing burns about 2100 kilojoules in 15 minutes!

does my neck hurt? ? Why Stop yanking it. When performing crunches keep your neck on the same plane as the rest of your body. Pro-tip: place a fist between your sternum and chin or imagine you are holding a tennis ball there.


4

train like a pro aBs exercises Which exercises belong to effective abs training?

PRIMARY A

For ripples not rolls you need more than crunches. The crunch is a sixpack classic, but it works your upper abs while leaving the rest out in the cold. We’ve combined the best crunch variations with other ab exercises to target the deep, side and lower abs. Get going.

Upper abs

SeconDARY B

Obliques

c

Lower back

leg lifts, 51 Bent crunch position. Work the upper abs.

A. Lie on the floor. Extend your legs almost fully and lift them from the floor. Bend your arms and place them beside your head touching your temples. Lift your shoulders from the floor. B. Pull the knees to the chest until your upper and lower legs form about a 90-degree angle. Then slowly lower your legs; don’t touch the floor. Do 15-20 reps.

A

4 B

C

52 Jack-knife.

Strengthen the upper and lower abs.

A. Lie on your back. Place your arms extended beside your body, palms face down. B. Lift your shoulders and legs at the same time until your fingers almost touch your shins. Slowly return legs to just above the floor. Do 10-12 reps.

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53 fit-Ball crunches.

54 lower Body lifts.

A. Lie on a Fit ball. Put your feet on the floor (knees at a 90-degree angle.) Stretch your shoulders so you feel a slight stretch in your abs. Fingertips at your temples. B. Lift your shoulders from the ball. Between your chin and your chest there’s room for a tennis ball. Don’t change your arm position. Then return to the start. Do 18-20 reps.

A. Lie on your back. Your arms are at the side of your head. B. Lift your entire lower body until almost vertical on your shoulders. The lifted body forms a straight line. Then return to the start as slowly as possible until your feet almost touch the floor. Do 8-10 reps.

Train the upper abs.

Activate the deep ab muscles.

55 Leg twisters.

56 aLternating arm and Leg LiFts.

A. Lie with your arms extended at your sides. Bend your legs and turn your hips to the right. Your knees should almost touch the floor. B. Turn your hips in the opposite direction and move both knees to the left side. Stop just above the floor. Hold your upper body still. Return your knees to the middle. Do 18-20 reps.

A. Lie on your back, hands behind your head. Bend your left leg and lift your right until the lower leg is horizontal. B. Move the left elbow closer to the right knee. Hold briefly and repeat with the other side. Do 12-14 reps.

57 Hanging Leg swings.

LiFts on a 58 Leg cHin-up bar.

Work the obliques.

Improve coordination and strength.

Stabilise the core.

Work the lower abs.

A. Hang on a chin-up bar with slightly bent arms. Bend at your hips and lift your legs and move them to the left until they are almost parallel to the ground. B. Move your legs with control to the right side. Don’t change the upper body position. Hold then repeat to the left. Do 8-10 reps.

A. Hand on a chin-up bar with extended arms, thumbs face inward. B. Pull your knees towards your chest and bend slightly. Return to the start in slow motion. Do 10-12 reps.

59 Fit-baLL cabLe cruncHes.

60 reverse cruncHes.

A. Lie back on a Fit ball and place feet on the floor bent at the knees. Shoulders touch the ball; abs slightly stretched. Hold a rope grip with both hands beside your head. B. Lift your shoulders from the ball. Don’t change your arm position. Then return to the start. Do 12-14 reps.

A. Lie on your back. Arms are beside your body, palms face down. Legs extended. B. Engage your core muscles and pull your knees to your chest. Then lower your legs with control and hold just before they touch the floor. Do 12-14 reps.

Form the upper portion of the six-pack.

4

Bring out the lower abs.


Name:

Radoslav Vanko

OccupatiON: m od

el los height 1.87 m etres chest: 103 ce ntimetres Biceps: 37.2 ce ntimetres Waist: 81.2 ce ntimetres thigh: 59 cent imetres Weight: 84 ki

cover model

Patience and hard work are the keys to success.

My training principles

4

I don’t have any strict training routines. I have a training plan but, to be honest, I don’t always stick to it. I train when I feel like it. That’s instinctive training.

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My best cardio training I was a professional cyclist for nine years and I still love endurance sports. I used to ride up to 240 kilometres. Today I ride or rollerblade several times per week for fun. In the summer I prefer to do my cardio outside. I live in Germany and when it snows, I trade the rollerblades for crosscountry skis. But one thing I never do is cardio and strength training on the same day.

My daily Motivation success takes time. i always remind myself that. Even if you do everything right, it can take up to six weeks before you see results. i never give up. i always complete my training. Be patient with your body, success will come. 4

My personal goal. I don’t train just to look good. Sport is my life. I don’t look for body areas I want to perfect but if I had to choose, I would opt for more muscular arms.

My recipe for success. Don’t over-think! We all feel lazy or tired some days. Once I get to the gym, the adrenaline makes me feel better. Don’t procrastinate; get moving! Get professional help. As a beginner you should really consider hiring a personal trainer. He can explain the basics, for example, how your body works. A good trainer will show you proper exercise form and offer relevant advice. Even strong guys can benefit from having a trainer or training partner to help with heavy weights.


TRAIN LIKE A PRO TOTAL BODY BASICS Which muscles are part of total-body training?

P

lenty! In order not to waste your time, we’re going to concentrate on the essentials: chest, back, abdominals, quads and glutes. The good news: total body training allows you to work more large muscle groups at the same time.

One exercise might work the entire upper body, lower body and core. Not only does that save you time, it’s also a an effective complement to a weight-loss workout. Think about the entire package so you know which muscles are crucial.

Chest muscles

Upper back muscles

Musculus pectoralis major/minor. A strong chest gets noticed in a T-shirt or shirt. The results aren’t just aesthetic – the chest muscles also power the movement of your shoulders. The larger pectoral muscle lies over the smaller and is attached to the inner side of the upper-arm bones. The muscle fibres begin on the collarbone, sternum and ribs.

Musculus latissimus dorsi, erector spinae, trapezius. The V-shape is the best look for your upper body. To achieve it you have to work all three of these muscles. The erector spinae functions as a support centre for core movements. The trapezius is responsible for the shoulder and arm movements. Trained lats power up your arms. The connecting components of the three are the vertebrae – all the muscles attach there and support your spine.

Abdominal muscles.

4

Musculus rectus abdominis. You already know: your abdominal area is made up of a system of muscles and tendons that makes standing upright possible. The rectus abdominis is the centre point, the six-pack muscle. It stabilises the pelvis and bends the upper body.

Glutes Musculus gluteus maximus/medius/ minimus. Heard about the glutes? No, they’re not a secret society or a boy band. They form one of the largest muscle groups of your body. They are a top kilojoule-burner and extend the legs to the side or back.

Upper leg muscles Musculus quadriceps femoris and others. Footballers aren’t the only ones who rely on quads. The four team members are: rectus femoris, vastus lateralis, vastus medialis and vastus intermedius. Don’t leave them sitting on the bench. You won’t look good with a huge chest and stork-like legs.

What does total-body training do for me? Build! Time to try pyramid training: the number of reps decreases while the weight load increases. It works more muscle fibres.

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Lose weight! A lower body weight percentage brings your muscles to the fore. Two easy cardio workouts of 45 minutes per week are sufficient. These total body exercises burn additional kilojoules.

Get going! Simultaneously working more muscle groups improves coordination and balance. Your muscles become larger and movements smoother.

HoW STRoNG Am I?

1 2 3

Now we’ll see what kind of shape you are in. These tests uncover the truth. Perform the suggested exercises and see the difference in power after six weeks.

Upper body. Perform a push-up under a chin-up bar. Then squat, jump up to the bar and pull your chin over the bar. Thumbs face inwards. Return to push-up position and repeat.

How many reps?

Record the Lower body. Stand with feet hip-width apart and number of reps. hands touching the back of your head, elbows facing outward. Lower your butt until your thighs are horizontal. Explosively jump up. Jump again immediately after landing. How many?

Core. Get a stopwatch ready. Lie on your back, legs bent, feet flat on the floor. Extend your arms vertically to the ceiling and lift up your upper body until your hands are above your knees.

How many in one minute?

Test yourself Up to 5 reps: Already tired? Here’s how to get better. Two sets of again after exercises 61 and 67 (60 seconds break between) provide more power. six weeks 6-15 reps. Good, but get stronger: three sets of exercises 61, 66 and 67 with and record 45-second pauses between. your number More than 15. Great! Keep at it: do three sets of exercises 61, 62, 66 and of reps. 67 with 30-second breaks in between.

Up to 25 reps. Weak! Here’s help: a combination of exercises 61, 65, 66 (two sets each, 60-second pause between). 26-40 reps. Not bad. Doing two sets of exercises 61, 66, 65, 64 will strengthen your quads (take a 45-second break between). More than 40. Top! Your circuit: exercises 61, 66, 65 and 64. Perform three rounds with a 60-second pause between.

Test yourself again after six weeks and record your number of reps.

Up to 20 reps: Hard training required. Do a circuit of exercises 63, 64 and 66. Perform two rounds without a break. 21-30 reps. Not bad. This circuit will mobilise your last reserves: exercises 63, 64, 65 and 70 (2-3 rounds). More than 30. Strong! Do 2x 60-seconds of sit-ups then three sets of exercises 63, 64, 66, 68, 69 with a 45-second break in between.

Test yourself again after six weeks and record your number of reps.

can I define my arms? ? How

often should I train? ? How

Wrong approach! Don’t concentrate on one body section. Total body workouts define your muscles more than isolated exercises such as biceps curls or triceps. Multi-muscle movements burn more kilojoules so a total-body workout is useful for arm definition. You can’t pick where you want to burn fat.

You’ll lose body fat faster if you train your entire body three times a week than if you perform separate workouts for each muscle group.

?

What are foam rollers?

They are hard foam tubes that you can add to your workout. Foam roller exercises show if your muscles are working as they should. The exercises seem like a deep massage. When you roll your thighs, calves and back over the foam, you relax the tissue and reduce stiffness in your muscles. The more it hurts, the more regularly you should add foam rolling to your workout.

will the fat be gone? ? When Doing a hundred crunches a day is great but unnecessary. The abs are a small muscle group so the energy expended is relatively small. Try a total body workout, cardio and healthy diet. This package will melt away belly fat. You only need sit-ups for fine-tuning.

? Any secret tips?

Yes, the Spiderman. Get into a classic push-up position: legs extended, arms shoulder-width apart. So far, so good. Now bend your arms and at the same time angle your right leg to the side and pull your knee in the direction of your elbows. Don’t turn your upper body, keep it straight. Repeat with the left leg. Eight reps per side.

?

What should I do if I’m short on time?

Split up your total body workout. Split the arms workout from the training and perform both on separate weekdays. It’s important to vary your workout. Training the same way for two hours each day? Waste of time! Better: a faster workout changing the length (number of reps per set) or intensity (weight) or movements (order of the exercises).


4

train liKe a pro total-bodY eXercises Are there exercises for the entire body? Of course! The closer you are to being a cover model, the more important these exercises become. The focus is on complex movements and compound moves that provide simultaneous strength training and fat burning. You’ll lose those last fat layers over your six-pack.

E

A

61

4

PRIMARY A Rectus abdominis

B

lunges with shoulder presses.

B

Tune the abs, quads and shoulders.

A. Stand with a barbell on your shoulder. Hold the bar at more than shoulder-width. Engage your core. B. Lunge with your right leg. Your knee should not move in front of your toe, your left leg should almost touch the floor. At the same time, press the bar over your head without letting your back arch. Lower the weight when standing up. Change legs on the next rep. Do 15-20 reps.

C

Obliques

SECONDARY C Back of the thigh D

Quads

E

Delts

D

cable 62 triceps pulls. Strengthen the triceps and core.

A. Attach a cable system at the height of your arms (extended in front). Stand legs hipwidth apart, grasp the grips, thumbs facing inward. Bend your arms and lean forward with a straight back until the grips are beside your temples. B. Return to the start position with control. Do 12-14 reps.

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63 Kettlebell get-ups.

and mountain 64 step-ups climbers.

A. Lie on your back, grab a kettlebell with your right hand and hold above your body. Your left arm is extended on the ground. B. Bring your upper body to sitting position with the help of your left arm. Your right arm remains extended. C. Put your left knee on the floor and get into lunge position. Slowly return to start. Change sides. 8-10 reps.

A. Stand in front of a box holding two dumbbells with your right foot on the box. B. By shifting your weight to the right foot, lift your body onto the box and move the left leg towards the chest. Then step off the box with your left foot. C. Get into a push-up position. Alternating, move the knees to the chest. Do 30 seconds climbing then 10-12 reps per side.

Activate the core, works the shoulders.

Train the glutes and six-pack.

65 DeaD lifts anD box jumps. Work the quads and the core.

A. Stand in front of a barbell feet shoulder-width apart. Bend at the knees keeping your back straight and grab the bar at shoulder-width. B. Extend your legs and stand up. Arms remain extended. Return to start. C. Roll the barbell in front of a box. From a squat position jump up over the barbell and onto the box. Stand straight when jumping and bend your knees when landing. Do 10-12 reps of the dead lift and then as many jumps as possible.

67 juDo push-ups.

Work the chest and stabilise the core.

kettlebell 66 single-arm snatches. Strengthen the quads and core.

A. Stand with feet shoulder-width apart and crouch with a straight back. Grab a kettlebell with your extended left arm. B. Extend your knees and stand straight. At the same time, push the kettlebell up until it is vertically above your head. Return to start. Do 12-14 reps per arm.

68 meDicine ball throw. Good for triceps and chest.

A. Get into a push-up position. Lift the hips so your body forms an inverted V. Then lower your body by bending your arms until your chin almost touches the floor. B. Lower the hips and at the same time by extending the arms push your head and shoulders towards the ceiling. Return to start. Do 15-20 reps.

4

A. Stand three metres in front of a wall holding a medicine ball with both hands behind your head. Bend slightly backward. B. Throw the ball hard against the wall and catch. Do 10-12 reps.

69 forwarD Dips.

Work your triceps, chest and shoulders.

A. Hold the sides of a dip bar, engage your core and bend slightly forward until your upper arms are horizontal. Lift yourself from the floor, cross your feet. B. Push up until your arms are completely extended. Push your chest forward and then with control return to start. Do 12-14 reps.

lifts on a 70 leg chin-up bar. Train your abs and arm muscles.

A. Hang on a chin-up bar with almost fully extended arms. B. Bring both your extended legs up over the bar until they almost touch your hands. Then lower your legs in slow motion. 8-10 reps.

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WORKOUTS

Whether you’re trying to beef up your arms or lose your belly, here

5 What’s the ideal Workout for asPiriNG cover models?

o

ne workout for everyone that covers all muscles doesn’t exist. Instead you’ll find success by following a balanced totalbody workout. Most people either lack muscle or want to work on specific priorities. But whether your arms are too spindly or your chest needs inflating, we have an easy-tofollow recipe to help you meet every goal. the following 12 workouts will get you into cover-model shape in no time. the basic principles on strength, cardio and nutrition are found in Chapters 1-3.

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are 12 custom-tailored workouts to cover your every goal.

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WORKOUTS What Will happen if i take a Week off?

T

hat’s the magic number. If you take more than

seven days off, your performance and muscle mass will decrease. Squeeze in one workout a week and you don’t need to worry. One workout maintains the status quo in terms of the current state of your muscles. If you want to be a cover model, you have to workout at least two to three times a week. The reason for that is the so-called principle of super compensation. If you work your body to its performance limit, you become physically tired. Your body increases muscle so you can perform better at your next workout. Our advice: use this to your advantage.

I lIke my current workout. How long can I contInue to do It? 5

at eight weeks your muscles become accustomed to the workout and stop growing. To add new stimuli, you need a new workout. No success after four weeks? Not a problem, change to a new program. Training cycles from one to two months are ideal, the minimum is two to three weeks. Pro-tip: make plans three to six months in advance to provide an overview.

a cover-model workout has to last 90 minutes, right? no, a 30-minute workout can be more intensive than a 90-minute snooze on a bench. The length of a workout depends on your personal time management. If you want to be on the cover, you can’t check your email on your phone in breaks between sets or chat with your mate about what happened in the pub last night. Short breaks and full concentration on exercises increase the efficiency of your workout enormously. A guideline for the length of a workout is the total number of sets. The optimal scenario: 12-25 sets (without warm-up). You don’t have to start with 25. But the closer you are to making the cover, the more likely you are to do 25.

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My goal: I want to be on the cover! Which exercises should I start with? Start with the ones you need, where your weaknesses are. If you start there, you’ll see success faster. Target the muscles with the largest deficits so they can be remedied. You’ve already done an assessment (Chapter 4: How strong am I?) Get a trainer to take a picture of you without a shirt on. Ask for a true assessment of your body proportions and posture. It may be hard to take, but the more truthful the better. You have a goal: our cover. To help you achieve it, we’ve put together 12 individual workouts for all the important muscle groups. Take a good look and then hit the weights.

5

Can I make the breaks between sets aCtIve?

U

You should. In the first phase (muscle building) it’s enough to walk around between machines and shake out your muscles to

relax them. Don’t overdo it, since your training still requires breaks of up to three minutes. Are you already in phase two (muscle definition)? Then shorten the breaks from 60 to 30 seconds. Or try skipping – that speeds up fat burning.

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WORKOUTS ARM ALARM!

Which Workouts get me gigantic arms?

U

Biceps and triceps are the focus. The genius of this workout is that the forearms are worked as well.

The following exercises provide shoulder stability. The result: heroic arms all round.

19 Bench press finAle.

62 triceps sling pulls.

69 forwArd dips.

20 BArBell presses on floor.

38 supported chin-ups. Three sets, 20-25 reps.

curls 07 Biceps (incline Bench).

grip 37 AlternAte deAd lifts.

rows 32 BArBell (underhAnd grip).

10 Biceps curls (hAmmer grip).

Three sets, 20-25 reps.

Three sets, 12-15 reps

Two or three sets, 12-15 reps.



5


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The V-shape program

Is there a programme specIfIcally for the V-shape?

U

Yes, this one. You train the two essential components of the V-shape: the lats and the shoulder muscles. You also work the core, which keeps your waist trim, and your upper body goes from an A to a V.

chin-upS 43 underhand with weightS.

67 Judo puSh-upS.

31 wide-grip pull-upS.

35 extended-arm cableS pullS.

Seated 23 Shoulder preSSeS with

Single-arm 66 kettlebell Snatch.



Two sets, 5 to 20 reps.

free weightS.


Two sets ,12-14 reps.


5

25 Side raiSeS, cable machine 40 Side plank cable rowS. Two sets, 10-12 reps.

Two sets, 12-14 reps per side.

cable 34 machine canoe rowS. Three sets, 15-20 reps.

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WORKOUTS Get a superhero’s chest!

I would lIke to have a BRoad chest. what should I do?

U

Stop dreaming. Here’s how to prepare your chest for the cover. Perform the following nine exercises regularly.

You’ll be amazed how large your chest can be. If you like having a pigeon chest, skip these exercises.

30 narrow grip bench presses. 03 dips.

arM bench 46 single presses (incline bench).

60 Medicine ball throw. Three sets, 12 reps.

69 Forward dips.

bench presses 14 barbell with weight chain.

16 Flys with weights.

17 Kettlebell press.

18 negative push-ups.


Two sets, 10-12 reps.


Two sets, 10-12 reps per arm.


5

Three sets, 12-15 reps

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Six-pack Starter pack

What are the first steps for a six-pack?

U

Step 1: Grab this workout. We’ve put together the perfect mix of total body and classic abs exercises. Cover model tip: once you see the first ripples, turn the page and proceed with the six-pack pro workout.

08 underhand chin-ups. Two or three sets, 10-12 reps.

arm 45 single caBle pull. Two sets, 12-14 reps.

15 push-ups with weight. Three sets, 15-20 reps.

step up and 64 mountain climBer.

58 legs lifts (chin-up Bar). Three sets, 10-12 reps.

48 side plank.

Two sets, 60 seconds each.

30 seconds mountain climbers then 10-12 leg lifts per side,

5

leg lifts 51 Bent (crunch position). Three sets 15-20 reps.

55 leg twister.


arm 56 alternating and leg lifts. Three sets, 12-14 reps.

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WORKOUTS How can I turn tHose rIpples Into wasHboard abs?

U

With this demanding workout. These exercises are challenging for two reasons. First, you train complex movements, which reaches more muscle fibres. Second, you consciously work lower abdominal muscles that are more difficult to build. Have fun!

03 dips.


50 kettLeBeLL squats. Three sets, 12-14 reps.

Six-pack pro pack

underhand 43 chin-ups with weiGht. Three sets, 8-10 reps.

57 hanGinG LeG swinG.

40 side-pLank caBLe rows.

Lifts on a 70 LeGs chin-up Bar.

with 61 LunGes shouLder press.

41 BarBeLL roLLs.

Body 54 Lower Lifts.

Three sets, 12 reps.



5


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I have to Improve my upper body. What do you recommend?

turbo torso

U

We have a great programme. The exercises aren’t easy but you’ll see impressive results: muscular arms,

strapping chest, steely six-pack and robust core. This workout is for everyone who wants to eradicate weaknesses or strengthen individual muscles.

tricePs 01 extensions with an e-Z bar.

09 PresseD bicePs curls.

bench 11 barbell Presses.

barbell 13 Positive bench Presses.

shoulDer 24 Presses with wrist

33 lying free weight rows.



2 sets, 12-15 reps.



rotation.


5

lifts with 39 DeaD extenDeD legs. Two sets, 10-12 reps.

bench Presses 46 single-arm (incline bench). 59 fit-ball cable crunches. Two sets, 10-12 reps.


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WORKOUTS beach body Plan

How can I get a beacH body for your cover?

U

Do this workout regularly. Okay, you won’t get a beach body overnight. But if you tackle these nine exercises regularly then new muscles will appear in a few weeks

12 wide push-ups.

05 narrow push-ups.

18 negaTive push-ups.

67 Judo push-ups.

42 pLanks.

48 side pLank.

44 Two-poinT bridge.

55 Leg TwisTer.

60 reverse crunches.




Two or three rounds of 60 seconds.


Two or three of 60 seconds.

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The jumpsTarT package

Is there a begInner workout?

U

Of course. The first step is the hardest. To make your start easier, you skip complex movements and keep to a lower number of reps. As a beginner you’ll progress quickly.

BicePs curls 06 with free weights.

05 narrow Push-uPs.

38 suPPorted chin-uPs.

free weight 23 seated shoulder Presses.

69 forward diPs.


Two to three sets, 10-12 reps.


Presses on 20 Bench the floor. Two sets, 10-12 reps.



5

42 Plank.

Two or three rounds, 45 seconds

leg lifts 51 Bent (crunch Position). Two sets, 10-12 reps.

60 reverse crunches. Two sets, 10-12 reps.

WORKOUTS | 109

WORKOUTS THE covEr finisH

I have bIg muscles. how can I fIne-tune them?

U

Congratulations! Now itÕs time for phase two: muscle definition. Every exercise on this page shows you how to make your muscles more visible by reducing your body fat. At this stage itÕs essential to shorten your breaks between sets to 30 seconds.

62 triceps sling pulls.

09 pressed biceps curls.

presses WitH 14 bencH WeigHt cHain.

31 Wide-grip pull-ups.

66 single-arm kettlebell snatcH.

single-arm 47 dead lifts WitH WeigHt.




Two sets, 12-14 reps per arm.



5

57 Hanging leg lifts. Three sets, 10-12 reps.

110 | CoaCh

lifts and 65 dead box jumps. 10-12 reps dead lift, then as many jumps as possible. Three rounds.

68 medicine ball tHroWs. Three sets, 10-12 reps.

Fat burner set

Which Workout gets rid of fat?

U

What you need is a fat-burning workout. We designed this specifically with this goal in mind. Opt for a weight so you can perform the suggested number of reps, even if it’s smaller. What matters is hitting your goal.

08 Underhand chin-Ups. Two sets, 8-10 reps.

03 dips.

15 pUsh-Ups with weight.

29 Free weight rows.

68 medicine ball throws.

with 61 lUnges shoUlder presses.






5

step-Ups 64 and moUntain climbers. 30 seconds mountain climbing, then 10-12 reps of leg lifts per side. Two sets.

liFts and 65 dead box jUmps. 10-12 reps. As many jumps as possible, two rounds.

arm and 56 alternating leg liFts. Three sets, 18-20 reps.

WORKOUTS | 111

WORKOUTS Quick power workout

I have lImIted tIme. Is there a programme for guys In a hurry?

U

We get it – your job takes precedence. You need to clear some time for a workout. Whether mornings

before work, at lunch or after work, you need to workout quickly and grab some energy. This quick workout fits in (almost) everyone’s lunch break.

extensions 04 triceps (cabLe machine). One set, 15-18 reps.

under43 hand chin-ups

with weight.

17 kettLebeLL presses. One set, 12-14 reps.

One set, 8-12 reps.

extended 35 arm cabLe puLLs.

45 singLe-arm cabLe press. One set, 12-14 reps.

63 kettLebeLL get-up.

22 side raises, Leaning.

Lifts 70 Leg (chin-up bar)

52 Jackknife.

One set, 8-10 reps.

One set, 15-20 reps.

5

One set, 10-12 reps per arm.

112 | CoaCh

One set, 8-10 reps.

One set, 12-14 reps.

Fixed super sets

How can I optImIse my workout?

U

Try this superset training session. You train two opposing muscles right after one another and take a pause after the double set. Training time is shorter, but your muscles benefit.

12 Wide pUsh-Ups. Two sets, 20-25 reps.

Weight 06 free biCep CUrls. Three sets, 12-15 reps.

standing 02 triCeps extension, Three sets, 12-15 reps.

08 Underhand Chin-Ups.

Two sets, 10-12 reps, Three sets, 8-10 reps.

17 Kettlebell presses. Two sets, 12-14 reps.

31 Wide-grip pUll-Ups. Two sets, 8-10 reps.

5

maChine 49 Cable deadlifts. Three sets, 10-12 reps.

53 fit ball CrUnChes. Three sets, 18-20 reps.

63 Kettlebell get-Ups. Two sets, 8-10 reps per side.

WORKOUTS | 113

THE PAY-OFF

The big day is approaching and you want to know how to nail the

6 How sHould I appRoaCH THE CoVER sHooT?

o

ne thing is clear – once you have the appointment it’s too late to lose more weight or pack on more muscle. But there are a few tricks you can use to present yourself in the best light possible. in the week before your shoot, avoid carb-rich meals such as bread, pasta or sweets since these make you retain water. You’ll make a better impression being well-rested with healthy colour rather than pasty skin, but don’t overdo it with the spraytan! try a few poses so you don’t appear stiff and uncomfortable. check out the latest Men’s Health for some inspiration.

114 | CoaCh

cover-model shoot? Here are some tips from the experts.

THE PAY-OFF | 115

THE PAY-OFF Should I change my diet right before a shoot? Yes, it’s good idea to stop eating carbohydrates. Your muscles will benefit if you stick to the right combo of proteins, sodium, potassium and fat. Here’s your plan:

…before the shoot. You should lower your carb intake to 30g per day. Only eat complex carbohydrates – for example, you can have two or three tablespoons of oat flakes and one portion of sweet potato. Avoid carbs from fruit juices, chocolate and similar sources. Your muscles might seem tired and weak, but don’t be discouraged. You will increase your carb intake over the next few weeks. Slowly reduce your protein intake: start with three grams (this amount and all following amounts refer to grams of protein per kilo of body weight), so your body has enough building material and doesn’t break down muscle. Add 500-1000mg of sodium for the best muscle appearance. Eat potassium-rich foods like almonds and sunflower seeds – they remove water from your system. Get your fat from nuts, grains and egg yolk – not more than 40 to 80g per day. If you feel run down, cold-pressed plant oils help.

4 to 6 weeks…

6

…before the shoot. Increase your carb intake again. You’ll fill your muscles with glycogen. Aim for 150g carbs and no more than 2g protein and 500mg sodium. Increase your potassium intake until the shoot. Potassium is found in soybeans, avocado and broccoli. Don’t increase it over the long-term or you may risk stressing your body.

3 days …

2 days …

…before the shoot. Stick with complex carbohydrates (150-250g) and a maximum of 2g of protein and not more than 250mg sodium. Reduce your fat intake to no more than 40g.

1 day…

…before the shoot. Tomorrow is the day! Prepare yourself. Load your muscles with 250-350g of good carbs. Limit your protein to 1 - 1.5g today. Opt for low-sodium protein sources so you don’t retain water and cover your muscles. Beef, fish and chicken breast are especially good. Avoid salty food. Don’t eat more than 40g fat.

116 | CoaCh

How else can I make my sIxpack look good on tHe day of tHe sHoot? That’s it! If you’ve worked hard and added muscle in training there are no further tricks. Read the tips in this chapter again.

What about reducing water? How does that work? Reducing water fine-tunes your sixpack. Ideally you’ve been drinking three or four litres of water daily for the last few weeks. To avoid retaining water, seven days before the shoot reduce your intake to two litres and to one litre the day before. Drink low-sodium

mineral water. Coffee and unsweetened teas are OK. Fruit juices and milk are taboo. Juices contain too many carbs and milk bloats you which is counterproductive. As long as you’ve done the work and followed the suggested sodium and potassium intakes your abs will shine.

Can I traIn the day before a shoot?

U

no, there’s nothing to be gained. You’ll zap strength before your big day. Three to five days before the shoot train for no longer than

one hour with light weights and lots of reps. You’ll empty your glycogen stores and refill them in the last 3 days with complex carbs.

What should be my last meal before the shoot? Breakfast. A light but carb-rich meal: oatmeal with raisins, a banana or some dried fruit and no sugar is perfect. During the day: before shooting don’t drink more than two cups of coffee. An hour before the shoot, grab some quick carbs for energy. Try a banana, some juice or a couple of spoonfuls of honey. If you’re really thirsty, grab a coffee.

THE PAY-OFF | 117

6

THE PAY-OFF Should I uSe Self-tannIng productS? No! In colour photos a light suntan supports the definition of your muscles. The beach look appears healthy but bronzers can appear artificial and spotty. That’ll be the end of your cover model dream. If you’re really pasty then you might want to visit a spray-tan salon before your shoot. Just err on the side of caution. When it comes to spray-tans, less is definitely more.

How can I make my muscles appear in a positive light?

6

What should I Wear to a shoot?

f

or a professional shoot you will be told what to wear.

Here are a few tips so you feel good and help everything run smoothly. Bring one or two pairs of clean jeans that aren’t ripped and one or two monochrome t-shirts. Your own pants will fit the best and the stylist or photographer can choose. Make sure the pants don’t have too many wrinkles, that looks messy. Leave any chains, big belts or watches at home. These items leave impressions on your skin, which take hours to disappear.

118 | CoaCh

You wonÕt make the cover of MenÕs Health with a selfie on your mobile. Ask a friend who has a decent camera to take some photos. He has to pay attention to the light and background. The background should be quiet and unfocused to makes your muscles stand out. You can increase the effect with brightening lights. Use a silver or gold foil to reflect the light. Avoid direct sunlight. If the light blinds you, try this trick to avoid squinting. Close your eyes, the photographer counts to three, get into position and open your eyes for the photo and quickly close them again.

THE PAY-OFF Can I do anything at the last minute to improve my look? You can’t build any more muscle mass but a bit of fine-tuning is possible. Push-ups, crunches and chin-ups provide a “pump” (see below). It depends on the timing: perform the exercises with lots of reps and a light weight right before the start of the shoot. When you’ve finished your reps, tense your muscles from time to time afterwards as the “pump” disappears quickly. Ideally, bring a pair of dumbbells with you.

6

What does “pump” mean?

U

A “pump” inflates your muscles and gives them volume. The stress in the muscles causes more blood to gather. More blood increases the amount of oxygen and nutrients. The effect lasts about 15-20 minutes maximum.

120 | CoaCh

Do I have to shave my chest? A little chest hair is fine. At the shoot they can always trim things back if necessary. If you’re a real yeti then you might consider shaving your chest before the shoot. But shave at least one day before the date so there are no irritating razor bumps.

RIght befoRe the shoot I got A pImple of my foReheAD. WhAt noW? Keep your fingers away from it! There are usually professionals responsible for hair and make-up and they decide whether to cover it with makeup or pop it.

Can I take the photos home? It doesn’t hurt to ask. The rights for a cover shoot usually remain with the magazine. Speak with the magazine’s art director

6

Can I arrive unshaven?

o

f course! You can leave 3-5 day stubble. The photographer can decide what he prefers on the day. When it comes to the hair on your head, this isn‘t the time for experimentation! Avoid last minute cuts or slathering on too much gel. More hairy stuff: the day before shave your upper pubic region. It looks neater and your six-pack looks better. THE PAY-OFF | 121

THE PAY-OFF

I have a tattoo on my arm. WIll I get on the cover?

T

here’s no reason why not. Although be aware that your photo may appear with your tattoo having been retouched out if the photographer doesn’t like it. It’s easier with piercings. Remove any metal before the shoot. They treat the holes like small flaws. It’s not as difficult as making tattoos disappear.

How long does a pHoTo sHooT Take? 6

The first picture can be ready in 10 minutes. The longer the shoot takes, the less likely the shoot will be a success. The reason: you, your muscles, the photographer and the entire crew work hard from the start and become tired. Plan for about two or three hours for the introductions, styling, setting of lights, clothing changes and hair trimming.

Is there a trick to exuding charisma? Try yoga! It challenges your flexibility, stability and helps you relax. If you are happy within, it comes across in the photos. Think yoga is girly? Some yoga studios offer men-only courses. Lots of our cover models swear by yoga, to shape their bodies and minds.

122 | CoaCh

6

Do I have to follow all the directions of the photographer? Yes, don’t be a diva! You’ve done your job and got in shape. Let the photographer and art director do theirs. They know what they‘re doing. Try a few poses and facial expressions at home to make their job easier.

THE PAY-OFF | 123

THE PAY-OFF How can I get a relaxed smile? Try to keep your lips loose. That’s easier said than done in this situation. If you get tight, take a couple of seconds for this exercise: pinch your lips together and then

6

How can I appear comfortable at tHe sHoot If I am tHIrsty, Hungry or In a bad mood?

R

elax! You’ve worked too long and hard to ruin the photos

being jittery. Think about giving yourself a reward after the shoot. Looking forward to a favorite meal, shopping or just lying on the couch and watching a good movie can put you in a better mood. Call a friend and have him cheer you up. Distract yourself and relax. Leave plenty of time so you’re not rushing to the shoot.

break into a wide grin. After a few reps you should be able to smile easily. Still not working? Place your lips together and blow out air until you can feel them vibrate.

do I have to oil up for the shoot?

N

o! That greasy look is bad news.

Only professional wrestlers can get away with it. If you’re at a private shoot, try applying some body lotion: it makes your muscles shine without looking greasy. If there’s a professional make-up artist in the studio, let her make any decisions.

Can I bring a friend to the shoot? You should be big enough to go alone or at least your biceps should be. If you still feel nervous, take a buddy. Leave the rest of the gang at home. As long as your pal watches and doesn’t get involved, or offer the photographer advice, it should be fine.

124 | CoaCh

THE PAY-OFF

1)

2)

Which poses look the most relaxed? Here are the best poses of Men’s Health cover models.

1 2

Hands on the hips. Your hard work shows. You showcase your abs, chest, shoulders and your arms. Turned to the side. Are your obliques the icing on the cake? This is

the perfect position for you and the lighting will support it. Turn with your side slightly to the camera, at a 45 degree angle. Don’t turn too far, that makes you look too thin.

3

Crossed arms. Chest and upper arms come to the fore with this pose. Make sure your arms don’t make you appear aggressive – counter that with a smile. Practise facial expressions and favourite poses at home in front of the mirror. You need to appear relaxed and nonchalant. 3)

Do only guys with the best six-packs appear on the cover?

6

No, the total package counts. That means a well-trained and symmetrical body. A positive presence is just as important. Be friendly, attentive and polite. Concentrate on your task and don’t get distracted by the bustle. Listen to the photographer and his assistant and the pros. Don’t appear overconfident, work with the team. Otherwise your chance at the cover will disappear as quickly as that last arm pump.

Are All Cover models professionAls? Not at all. We’ve had plumbers, firefighters, doctors and pilots on our cover. Of course pros have an advantage because they have more time to invest in training. But with determination and hard workouts you can make it too, without training eight hours a day. 126 | CoaCh

All men Are creAted equAl. Give yourself An AdvAntAGe.

Be a Better Catch

Glossary

All the importAnt terms for muscle growth

A

Amino acids: used as a synonym for proteinogenic amino acids, they function as the building blocks of protein. There are also non-proteinogenic amino acids. Antioxidants: components of foods that protect human cells from damage due to biochemical reactions with oxygen.

B

Base metabolic rate: the amount of energy that a person needs at rest. BMI: an abbreviation for body mass index. A rough estimate of your body composition, it is determined by height and weight. More telling is waist circumference. Your health is at risk if you have a waist circumference of more than 94 centimetres (37 inches) according to the World Health Organization (WHO). A waist over 102 centimetres (40 inches) is obese.

C

Carbohydrates: together with fat and protein the most important energy sources for your body. They are stored as glycogen. Cardio training: a synonym for endurance training. The goal is to improve your performance over the long term. Cholesterol: a substance found in all human and animal cells. It is essential for the production of certain hormones and bile acids as well as the production of Vitamin D. Cool-down: the phase at the end of a workout to lower heart rate. Coordination: describes the harmonious working of the muscles and nerve systems within a movement. Core muscles: term for the muscles in the centre of the body, both the abdominal muscles and those of the lower back. Responsible for posture. Creatine: a substance found in the body essential for providing the muscles with energy. Necessary for brain and nerve function. Provides speed and endurance in sports and

128 | CoaCh

helps a speedy recovery after an intensive workout. It’s worthwhile taking a creatine supplement if you have a vegetarian or low-meat diet.

G

Crunch: a very simple and effective abs exercise. There are different types of crunches.

Glycaemic burden: indicates the demand of the glycaemic index of the carbohydrate content of food.

E

End contraction (highest contraction): holding the contraction at the highest point of the exercise. An important method of increasing workout intensity, Endurance training: training that can help the body improve performance over an extended time. Endurance training is also known as cardio training. Energy balance: made up of used energy (base metabolic rate plus expended energy taken in through food). A positive energy balance means weight gain, a negative energy balance means weight loss.

F

Fat: the best energy source for your body. You need 38 kilojoules to burn 1g of fat. You have to work long and hard to lose fat. Fat is also a flavour source and plays an essential role in the uptake of vitamins. Fatty acids: are naturally occurring fat components. They are divided into saturated, monounsaturated and polyunsaturated. Fats good for the body are monounsaturated fats (olive oil) and polyunsaturated fats (found in nuts). Saturated fats found in animals are less healthy. Fat burning: is the process of making fats available for energy. The fat can come from the fatty tissue as well as foods. Fat metabolism: the process in which the body breaks down fat in the digestion process. Fibre: indigestible components of food, mostly carbohydrates. It is found in grains, vegetables, fruit, and legumes. Fibre gives you a feeling of satiety and encourages your digestion.

Fit ball: a large exercise ball (about 85 cm in diameter) used in strength training.

Glucose: a simple sugar and carbohydrate also called dextrose.

Glycaemic index (GI) is the measure of the effect on the blood sugar of carbohydrate-rich foods. The higher the value, the more insulin released. A large output of insulin leads to rapid lowering of the blood sugar level. The body reacts with hunger. Glycogen: a carbohydrate from glucose that the body gets from food and stores in the liver and muscles. Glycogen stores: the glycogen stored in the form of carbohydrates in the body. They are found about 2/3 in the muscles and 1/3 in the liver. For endurance they deliver about 90 minutes of energy.

H

Hard gainer: people with a fast metabolism who may need up to 12,000 kilojoules per day. They have difficulty gaining weight and muscle mass. Possible causes include stress, metabolic illness or over training. Heart rate: the number of heart beats per minute. It’s dependent on your physical exertion, age and physique. Maximum heart rate depends on age and fitness levels. Hunger: occurs in your brain. Information over the energy condition of your body is processed. Even though the contractions in the stomach increase when you are hungry, the fullness of the stomach is not alone in determining hunger. The deciding factors are insulin and glucose levels. Hypertrophy: the weight gain or growth in size of organs or tissue through cell enlargement. The muscle cells become larger and more resilient. Hypertrophy training: strength training with the goal of muscle growth through muscle tissue growth. The number of tissues doesn’t increase.

I

Imbalance: a muscular unevenness between the agonist and antagonist muscles (for example back and chest muscles) due to lack of movement or onesided movement, lack of recovery, incorrect movement or injury. Imbalance can lead to muscle pain, muscle coordination and function disturbances, stress on the sinews and joint cartilage damage. Stretching and strength training help. Insulin: a hormone produced in the pancreas when sugar is introduced and which lowers blood-sugar levels. A constantly high bloodsugar level fattens the fat cells and prevents fat loss. Important: fat is released at a low blood-sugar level. Isometric exercises: exercises in which the muscle is contracted but not moved. They save time and can be done anywhere. Intensity: the amount of physical exertion that a body expends during training. The higher the intensity, the more strenuous the workout.

K

Kilojoule: the measurement of energy. Four kilojoules are needed to warm water one degree. In food, kilojoules are a measurement of energy burning. Another less-used term these days is calorie. One calorie is about 4.2 kilojoules.

L

Lactic acid: a metabolic product produced in the muscles when they are not receiving enough oxygen. L-carnitine: is a substance needed to get energy from fat. The body can produce it but it is taken in from food, mainly meat. Faster muscle growth through L-carnitine supplements has not been scientifically proven. Low-GI Method: a diet developed by American scientists relying on foods low in sugar and starch. The advantage: avoiding ups and downs in blood sugar levels. Low fat: is a term for food that has

less than 3g of fat per 100 g (less than 1.5 g per 100 ml liquids and less than 1.8 g for partly-skimmed milk.)

M

Metabolism: the internal process in which substances in the body are broken down, transported or built up. Mitochondria: produce energy in the cells so the muscles can contract. They are the energy centres of the cells. Muscles: contracting organs which are responsible for the movement of the human body and organs. Humans have about 650 muscles (about 50 in the face). Muscle aches: occur not due to the build-up of lactic acid as often thought but due to small tears. These micro-tears produce pain. Muscle tone: muscles are usually relaxed. The tensed state is called muscle tone.

N

Nutrients: the name for all valuable building materials that come from food. Only fat, protein and carbohydrates deliver energy.

Protein: an important basic nutrient, especially for muscle building. The large molecules of amino acids are the building blocks for muscles and other body structures. Protein powder: a nutritional supplement usually made from soy, pea, wheat or potato flour. A source of protein.

R

Regeneration: the recovery of the body from exertion. During this time, damaged tissue is replaced with healthy cells through nutrition or sleep. Repetitions (reps): the number of times you perform an exercise. A series of continuous reps combine to make up a set. Resistance band: a flexible latex band used for strength training.

S

Set: describes the repetitions done one after another of a certain exercise. In multi-set training you perform one set of 6-15 reps, pause and repeat a second or third set. In one-set training you work the muscles to failure.

Nutritional value: a measurement of the amount of essential amino acids in a food. The higher the value, the better the body can process the food protein for use. Eggs have a nutritional value of 100. Other foods with high nutritional values include milk, dairy products, meat, fish, grains and potatoes.

Six-pack: the term for the six muscles of your abdominals. Every man has a six-pack – it’s often hidden under fat.

O

Stretching: stretching muscles with the goal of improving flexibility.

Stored fat: extra fat not used as energy. It’s stored in the fat cells and can be used if needed. It represents the last fat reserves.

CoaCh PERSONAL TRAINING FOR MEN

COACH AUSTRALIA EDITORIAL DIRECTOR Bruce Ritchie CREATIVE DIRECTOR David Ashford SUB-EDITOR Luke Benedictus pHOTO EDITOR Zore Zulumovska ADVERTISING Tim Debenham MARKETING Laura-Jade Harries, Kelei Gentles DIGITAL IMAGING Esa Ruohonen pRODUCTION Mark Boorman, Allan pynsent RETAIL SALES Alissa Relf GROUp SUBSCRIpTIONS MANAGER Jeremy Sutton RETAIL SALES AND CIRCULATION DIRECTOR Vicki Rossi pUBLISHER, HEALTHY LIFESTYLE GROUp Karen Deveson CHIEF EXECUTIVE OFFICER Nick Chan

COACH GERMANY EDITOR Wolfgang Melcher MANAGING EDITOR Markus Stenglein ART DIRECTOR Stefan Siegl CONSULTING EDITOR Anette Liening-Ewert CONTRIBUTORS Oliver Bertram, Rufus Rieder, Andreas Stumpf, Arndt Ziegler pICTURE EDITORS Christine Jürgensen, Elke Krüger DESIGNERS Kirsten Lorenzen, Inke Ehmsen CHIEF SUB-EDITOR Heinrich Anders EDITORIAL ASSISTANTS Franziska Goltzsche, Raphaela Oswald, Silvia Schöner, Kirsten Segler, Sandra Spintie WWW.MENSHEALTH.DE Dr. Detlef Icheln (Ltg.), Marco Demuth, Christine Naefeke, peter Schneider

MEN’S HEALTH INTERNATIONAL VICE pRESIDENT, FINANCE, INTERNATIONAL Robert Novick EDITORIAL DIRECTOR, RODALE INTERNATIONAL John Ville EXECUTIVE DIRECTOR, BUSINESS DEVELOpMENT AND MARKETING Kevin LaBonge INTERNATIONAL CONTENT MANAGER Karl Rozemeyer EDITORIAL ASSISTANT Samantha Quisgard

Omega-3 fatty acids: special group of unsaturated fats. Essential for humans as they belong to the essential fatty acids – they cannot be made by the body. Over training: occurs when the workout is too intense and the recovery too short. Performance level drops.

P

PAL (physical activity level): a measure of your physical activity level. It is used in conjunction with base metabolic rate to determine one’s individual calorie needs.

pHOTOGRApHY Cover photography: James Geer. Model: Daniel Sands

Super compensation: a training phenomenon in which the body exceeds its previous training level.

Corbis, Getty Images, Beth Bischcoff, Kang Kim, Glen Burrows, Mark Hanauer, Esa Ruohonen, Giles park, Justin Aveling Illustrations: Bastian Groscurth, Silke Bachmann, Kagan McLeod, Axel Kock

W

Warm-up: warming up of the muscles to prepare them for a workout. Workout: an exercise session for strength and endurance training. the perfect burger to dessert.

Pacific Magazines, Media City, 8 Central Avenue, Eveleigh, NSW 2015 Phone: (02) 9394 2000 Fax: (02) 9394 2394 Subscription enquiries: 1300 668 118 Printing Webstar Print. Distribution Gordon & Gotch. Published 4 times a year. Registered business name Pacific Magazines Pty Ltd, (ABN) 16 097 410 896. All rights reserved. Title and trademark Men’s Health © Rodale Press. No part of this publication may be reproduced in whole or in part without prior written permission. Men’s Health is a registered trademark and the unauthorised use of this trademark is strictly prohibited.


neXt in

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