50 WORKOUTS TO BUILD THE BODY YOU WANT
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Ultimate outdoor workout guide
30
Time to quit the office and hang with her
Breakthroughs
Game Changers
73 NUCLEARSTRENGTH PROTEIN SMOOTHIE
Features
21 News
37 Cycle of life
The yolk is no longer an egg’s ugly stepchild.
Bike to work and weigh 5kg less.
22 Upgrade
38 Wellness
Smash an X-Plank and build a massive chest
The smart guide to beating flu this winter.
24 Fitness
41 Training
Top tips for working out in the outdoors.
Ditch the mobile phone for a better workout.
Breathe properly and boost muscle growth.
69 Man up now
26 Brain
44 Mix it up
Why eating chocolate makes you smarter.
Salad-based cocktails are the next big thing.
28 Nutrition
46 Peak condition
Load up on bananas for longer staying power.
Use Pilates to max your gains in the gym.
World’s best coach shows you how to run faster and jump higher.
30 Success
48 Inspiration
Choose free time over work and win.
Australian Navy sailor’s awesome transformation.
85 Zap it good
32 Health Keep your eyes sharp by munching tomatoes.
34 Power food How protein can help you build more muscle and dump fat.
50 High intensity MF tries out hot new fitness trend F45.
52 Lose it
56 Cover guy Daniel dropped 27kg and stacked on 5.5kg muscle in just 8 weeks.
62 Train anywhere
Twenty fitness and health hacks every bloke should know.
76 Smash a PB
MF tests Electronic Muscle Stimulation.
88 Seafood savvy How to make fish part of your regular diet.
94 Obstacle racing
The exact science of staying slim.
The complete lowdown on OCR.
54 Road to Rio
100 Run safe
Gun Aussie cyclist Matthew Glaetzer.
We show you how to avoid injuries.
june
121
Pack a portable salad in a jar
128 The supps you need to leap tall buildings
The Body Book 110 The gun show
128 Supp it up
Build your bi’s and tri’s three times faster.
MF-recommended supplement powders to aid recovery.
114 Home workout Moves to get you more supple and better coordinated.
116 Super foods A zesty beetroot brew to pep you up.
118 Plyometric fat-loss Jump and sprint to a harder body.
121 Eat lean Whip up a nifty salad bar in a jar.
130 Skill up Pull a 1080 on the slopes this season and show who’s boss.
Build explosive power on the footy field
Regulars 12 View From The Top 14 Ask Men’s Fitness 16 Training Diary 18 Hotshot 117 Subscriptions 124 Scoreboard
127 Training expert Why going hard all the time is a myth you need to bust.
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ON THE COVER
Daniel Poonoosamy P H O T O G R A P H Y:
Benito Martin
110 BOX PUSHUPS FOR HARCORE PECS
seiko.com.au
V IE W FRO M T HE T O P
Real life
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ife is not a dress rehearsal or a practice run. Things you desire won’t come “one day” or when some impediment is removed. Your life is happening now, every damn day, every damn year. I write this on Anzac Day, remembering service mates lost not to war, but to its evil cousins: PTSD, suicide, the bottle and service-related trauma. It has, appropriately, given me pause to remember Glenn, Mal, Ted, Bill and the millions of other nameless brothers who today don’t have the amazing gift that is this life; the life you have now. Anzac Day is, of course, a day to remember our fallen, but also a reminder to be the best we can be... to make the most of this life, to do what we love and to know that for the blink of an eye we exist on this spinning hunk of rock. How to use it wisely? Well, sitting around bitching about opportunities you don’t have or talking up the things you’re “gonna do when…” is not. Nor is watching life from the couch or through your phone. Your life is not your Instagram feed, and your 500 Facebook friends aren’t real. Life is messy and muddy (see our obstacle racing guide, page 94), it takes discipline (check our cover guy’s story, page 56) and commitment (read Navy sailor Sam’s inspirational transformation, page 48). Sure, it will probably hold some disappointment. Attempts fail. Shit happens. But it will also bring laughter, joy and those precious moments of awe and accomplishment only genuine experience can deliver. Take advantage of this priceless gift you possess and help inspire others to do the same. Stay strong.
TODD F. COLE, EDITOR
[email protected]
Follow me on twitter @toddfcole
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JUNE 2016
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EDITORIAL
Editor Todd Cole
[email protected] Associate Editor Ashley Gray
ART Art Director Tania Simanowsky
SUBSCRIPTIONS Subscriptions Manager Julie Hughes (02) 9439 1955;
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PUBLISHERS Todd Cole, Ian Brooks ADVERTISING Advertising Director David Lee
[email protected]; 0410 485 700 Advertising Executive Tim Fernandes
[email protected]; 0405 983 707 ODYSSEUS PUBLISHING PTY LIMITED ABN 39 122 001 665 Level 2, 174 Willoughby Road, Crows Nest, NSW 2065 PO Box 81, St Leonards, NSW 1590 Tel: (02) 9439 1955 / Fax: (02) 9439 1977 www.mensfitnessmagazine.com.au Men’s Fitness is published 12 times a year. Printed by Offset Alpine. Australian and New Zealand distribution by Network Services. Tel: 1300 131 169. Copyright © 2016 Odysseus Publishing Pty Ltd and Weider Publications, LLC. Australian Men’s Fitness is published under licence from Weider Publications, LLC. All rights reserved. Reprinted with permission. No part of this publication may be reproduced, translated or converted into machine-readable form or language without the written consent of the publisher. Men’s Fitness is a trademark of Weider Publications, LLC and is used under licence from Weider Publications, LLC and may not be used or reproduced without permission from Weider Publications, LLC. Articles express the opinions of the authors and are not necessarily those of the Publisher, Editor or Odysseus Publishing Pty Limited. ISSN 1836-0114.
WEIDER PUBLICATIONS, LLC A SUBSIDIARY OF AMERICAN MEDIA, INC. Chairman, President & Chief Executive Officer David Pecker Executive Vice President/Chief Marketing Officer Kevin Hyson Executive Vice President, Consumer Marketing David W. Leckey Executive Vice President/Chief Financial Officer, Treasurer Chris Polimeni President/CEO, Distribution Services Inc John D. Swider Executive Vice President/Chief Digital Officer Joseph M. Bilman Executive Vice President, Digital Media Operations/CIO David Thompson General Manager, AMI International & Syndication Laurence A. Bornstein Director, International Licensing Branding Marianna Gapanovich Director, Rights & Permissions Fiona Maynard Syndication Manager Maribel Dato Production Assistant Paul Miller
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The exercise instructions and advice in this magazine are designed for people who are in good health and physically fit. They are not intended to substitute for medical counselling. The creators, producers, participants and distributors of Men’s Fitness disclaim any liability for loss or injury in connection with the exercises shown orinstruction and advice expressed herein.
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Top tips
I’ve cut out sugary drinks from my diet Q but I miss the fizz. Is carbonated water safe for my teeth? First, well done for giving them up. Fizzy water may seem like a good replacement — but there are a couple of things to consider. “Because of the carbonic acid present in sparkling water, it can cause tooth erosion when drunk in excessive quantities,” says dental clinical director, Dr Sameer Patel. Also check it doesn’t have other additives, such as salt, potassium citrate or sodium citrate. Patel recommends drinking it with food, which reduces the acidic effect.
ASK MEN’S FITNESS You ask, we answer… with a little help from our friends.
I get terrible DOMS when I train. I know it’s Q normal, but is it OK to take ibuprofen for the pain? However bad your delayed onset muscle soreness, anti-inflammatory drugs like ibuprofen could hamper your healing process. Recent research at Brigham Young University in the US showed that inflammation is a vital part of recovery. The team discovered that the muscles of people who’d recently trained contained T-cells, which “remember” viruses in order to fight them — and established that they also remember muscle damage from training and become more effective at repairing it. Ibuprofen hinders the effectiveness of your T-cells, so tough it out instead.
Running won’t reduce muscle unless you do it on the same day you do legs.
Q If I want to bulk up, should I cut out running entirely?
I enjoyed following a new workout DVD Q recently. Is it a good way
■
Not exactly, says powerlifter and exercise science professor Mike Israetel. It works like this: Muscles grow best when you give them lots of sets of heavy weights, then let them recover between workouts. “Anything that interferes with the ability to lift hard by fatiguing the muscles, or with the ability to recover, is going to reduce muscle growth somewhat,” says Israetel, who’s also author of The Renaissance Diet. So if you’re lifting for your legs, yeah, running on “legs day” might not be a good idea. But a few laps won’t undo all your work.
to train?
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Hold your horses, mate! DVDs may not be the healthiest way to work out. A 2016 Oregon State University study found a link between exercise DVDs and unrealistic body expectations, strong enough for the researchers to conclude they can cause psychological harm. The study also said that the most popular videos prioritised physical appearance over any real healthy lifestyle and psychological wellbeing.
using the hashtag #askMF
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Training diary
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MONTHS AWAY August 7 Brisbane Marathon Where: Brisbane, QLD What: Lace up for gruelling marathon, half marathon, 10km or 5km runs alongside the scenic, sub-tropical Brisbane River. Contact: brisbanemarathon.com/
June 25 Rocky Trail Shimano MTB Grand Prix Where: Ourimbah, NSW What: Whether you opt for the “Fast Grand Prix” or the “Furious”, get ready for an epic ride! Contact: rockytrail entertainment.com
July 31 Tour de Logan Where: Browns Plains, QLD What: Get your wheels and ride through the picturesque rural suburbs of Logan City on a 20km, 40km or 100km course. Contact: tourdelogan.org
August 13-14 Coffs Coast Challenge Where: Coffs Harbour, NSW What: Choose from 10km, 20km, 40km, 60km and 100km rides or a tough-on-the-quads 13km hillclimb. Contact: coffscoast cyclechallenge.com
June 5 Coral Coast 5150 Triathlon Where: Port Douglas, QLD What: An institution on the tri calendar, this event offers races of Olympic distance and smaller, with teams permitted in the biggies. Contact: ap.ironman.com
July 23-24 ATEC Expo Where: The Dome, Sydney Showground What: The Australian Triathlon, Endurance & Cycling Expo is the perfect multisport platform to see, feel and try the latest products to boost performance. Contact: atecexpo.com.au
August 28 Airlie Beach Triathlon Where: Airlie Beach, QLD What: Have a go at either the Sprint (750m swim, 20km cycle and 5km run), or the Enticer (350m swim, 10km cycle and 2.5km run). Contact: whitsundaytriclub.com
June 26 Winter Mile Swimming Carnival Where: Brighton, VIC What: Melbourne’s cold-water paddlers will turn out in droves for the 1600m, 800m and 150m dash. Note: expect a bit of shrinkage in the 12° drink! Contact: brighton bathshealthclub.com.au
July 3 Bali Ocean Swim Where: Kuta Beach, Bali What: Add real substance to your next Bali holiday by entering a challenging 1.2km, 5km or 10km event at the world-famous beach. Contact: balioceanswim.com
August 6 North Shore Challenge Where: Oahu, Hawaii What: Want an excuse to holiday in Hawaii? This 3.7km swim from Pipeline to Waimea is a great way to turn your vacation into something more memorable. Contact: northshore swimseries.com
June 11-12 True Grit Where: Sydney What: A 10-12km military-style course with over 30 challenging obstacles to fully test your courage, strength, stamina and mental toughness. Contact: truegrit.com.au
July 30 Australian Outback Marathon Where: Uluru, NT What: Run across the iconic Red Centre’s bush trails and desert tracks in either marathon, half marathon, 11km or 6km distances. Contact: australian outbackmarathon.com
August 6 Winter Warrior Challenge Where: Marysville, Vic What: With 30 obstacles to cover in the winter snow around Lake Mountain, this is one of the toughest courses on the circuit. Contact: warriorchallenge. com.au
ADVENTURE
RIDES
RUNS
July2-3 Gold Coast Airport Marathon Where: Gold Coast, QLD What: Australia’s most famous 42.2km race also includes shorter options for those who haven’t quite got the bottle for the big one. Contact: goldcoastmarathon. com.au
TRIATHLONS
MONTHS AWAY
SWIMS
1
MONTH AWAY June 4 YMCA Of Canberra Winter Series Where: Stromlo Forest Park, ACT What: Choose between runs of 2km, 3km or 6km on this off-road course just outside the nation’s capital. Contact: canberra ymca.orga.au/ runnersclub
Got an event in your state that MF readers can train for in 2016? Email details to
[email protected] with a couple of good action photos. 16
MEN’S FITNESS
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23–24 July 2016 Sydney Showground The Ultimate Multisport Expo EXPLORE l LEARN l IMPROVE The perfect platform to see, feel, test and try the latest products that will boost racing performance. 8 Dedicated, Interactive Zones Featuring the very latest in Bike, Swim, Run, Nutrition, Endurance & Obstacle, Junior and Technology & Performance products, advices and services. NEW: The Start-up Zone and the Club Corner!
Free Seminars Bike fitting, training tips, running technique, swim stroke analysis, nutrition and many more from leading athletes, coaches and dietitians
Featured Events 23 July - The Open Criterium – hosted by Lidcombe Auburn Cycling Club 24 July - Sydney Duathlon – hosted by Elite Energy
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Hot shot A wing and a dare Paul Steiner is no ordinary jetsetter. No, not for him the cushy creature comforts of first class travel or even basic cabin pressurisation. And to tell the truth, he’s not that big on sitting in transit lounges waiting for connecting flights, either. Instead, the impatient daredevil prefers to climb out of the cockpit while the plane is in full flight, walk along the wing, then roll down on to the second aircraft travelling underneath it. As you can see from this classic pic taken over the Austrian Alps a few years ago, it’s a pretty cool trick. Steiner, 53, says he has been a thrillseeker from a young age, and is always trying to push his limits. Just don’t sit next to him on your next flight. Might get a tad drafty.
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Hard-hitting news from the cutting edge of modern research
EDITED BY NINA COMBS
EGG-WHITE OMELETTES, YOUR DAYS ARE NUMBERED. After many decades in, well, eggs-ile, the yolk — that golden orb of deliciousness long vilified as a serious cholesterol-heavy heart clogger — has finally been vindicated. A fascinating new study on more than 1,000 middle-aged men has concluded that eating whole eggs — yes, the yolk and all — every day of the week won’t torpedo your ticker. Even those guys who are genetically predisposed to developing coronary artery disease can happily wolf down eggs daily with no higher risk, the American Journal of Clinical Nutrition reported. The findings back up recent research on cholesterol consumption, which found there is no relationship between consumption of dietary cholesterol and serum [blood] cholesterol. Doctors now say only 15% of your blood cholesterol comes from food; the other 85% comes from the liver and isn’t related to diet. —ADAM BIBLE
THE YOLKS ARE ALRIGHT
JMUANYE 2 0 1 6
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Upgrade
Breakthroughs
Smash the X- Plank now!
How to do it ■ From a prone position, bring yourself up onto your palms and toes, so that your body forms an X-shape. Hold until near-failure, then rest for a few seconds and repeat. Aim to do a minute (total) of X-plank at the end of chest day.
Abandon all other core moves. This one will change your life. As a (hopefully) healthy full-grown man, you’ve probably outgrown the traditional plank by now. Once you can hold it for more than two minutes you’re officially ready to graduate to tougher variations, which is good news for the rest of your body. By spreading yourself out into an X you’ll not only increase the challenge to your core but also bring your chest, arms and shoulders into the equation. Yes, you’ll need slightly more floor space at the gym, but think of it as marking your territory.
For extra pec activation, pull inwards on the floor, as if you’re closing curtains Push into the floor with your toes for improved fullbody tension
WAKE UP YOUR NERVOUS SYSTEM Hit the gym half-asleep and your fast-twitch fibres won‘t do you justice. Here’s how to get them firing quickly.
SKIP For one minute. It’ll switch on your body’s proprioception and shift your heart rate up.
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MEN’S FITNESS
JUMP Five times: either onto a high box or tuck-jump style, knees to your chest. It’ll force your body to recruit more fast-twitch muscle.
JUNE 2016
HANG From a bar, for 15 seconds. It expan your spinal column to free up nerve transmissions to your muscles.
Wo r d s Jo e l Sn a p e Ph o to g r a p hy D a n ny B i r d M o d e l C a l l u m M e l l y @ va n
Clench your glutes — it’ll give you more core stability
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Fitness
Breakthroughs
Don’tphonein your workout A gym mate calls while you’re on the treadmill to say he’ll meet you tomorrow. Your girlfriend texts to ask about dinner and when you might be over. A news bulletin pings so you check it out, then put it up on Twitter… And all the while, you’re lumbering through a completely half-arsed workout. Yes, it’s official: Paying too much attention to your smartphone during exercise can sap intensity, slow you down and even lower your heart rate, according to a study at Kent State Uni in the US. There, 44 students were put on treadmills for 30-minute sessions to test how talking, texting and listening to music affected their workouts compared with not using a phone at all . The stats: Phone-chatting reduced subjects’ running speeds by 10%. TALKING — OR,WORSE, Texting was an even bigger drag, TEXTING — ON lowering speeds by 10% and heart rates YOUR MOBILE by 5%. Listening to music, though, CAN TRASH boosted heart rate and upped average YOUR EXERCISE treadmill speeds — unfortunately, how SESSION. many of us can listen to tunes but resist answering calls and texts? If you’re looking to get the most benefits out of your workout, leave the phone out, says the study’s Dr Jacob Barkley, and get your music from another type of device.
A
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practically worthless. But the group that lost cash that was already theirs succeeded 45% of the time. To test the theory yourself, try an app like Pact (pactapp .com), which lets you set workout or eating goals, then pay the group cash if you drop the ball.
Calling b.s. on “bmi”
■ Using BMI, or body mass index, to judge how fit or fat you are is a crock, we’ve long suspected; now, a new study has confirmed it. A 19th-century height-to-weight formula adopted by governments in the 1980s to calculate obesity, BMI doesn’t distinguish fat from bone or muscle, so a
guy with strong bones, dense muscles, and little fat can rate as having an unhealthily high BMI. The measure also disregards waist size — actually one of the best indicators of obesity. California University researchers analysed millions of stats from a health and nutrition examination
survey and found that 47% of those whose BMI rated them “overweight” were actually healthy; the same went for 20 million tagged as obese. On the flip side, about 28% of people whose BMI classed them as “normal” were judged to be unhealthy when their other health data were taken into account.
F r o m t o p : B o n n i n S t u d i o / S t o c k s y. c o m ; L e v i B r o w n
by taking it back if they screw up. US researchers gave 281 subjects the ■ Big firms often give goal of walking 7,000 steps a day for 26 employees financial weeks and split them incentives into groups: One was — like lower healthoffered $1.40/day to care premiums — meet the goal, for a once they’ve hit the possible $42/month; gym, lost weight, or one played a daily met health goals. “lottery” that, if won, But here’s how to paid subjects either really get workers $5 or $50 if they’d working out, a new hit the goal the day study has found: before; one got $42 Reward them first — at the start of every then punish them month but lost $1.40 each day they didn’t walk; and a control group got nothing. Result: The first two groups reached their goals just 35% of the time — Hanging by a threat. barely better than The fear of being the control’s 30%, punished is more motivating than the meaning their hope of being rewarded. incentives were
Motivation-wise, the stick beats the carrot
Brain Breakthroughs
Pretty sweet news:
Chocolate helps you think better
Even you could falsely confess
Dark victory. Antioxidants in chocolate help your brain reason, organise and remember.
I
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it won’t be for long. —J A M E S R O S E N T H A L
Read yourself to a happier life Routinely spending time with a good book can greatly improve your sense of wellbeing, says a survey from Liverpool Uni in the UK. Among the 2,000 adults polled, regular readers reported less stress
and depression and were generally happier and better adjusted, with higher self-worth than nonreaders. They were also less prejudiced and more engaged in social issues. Overall, 41% believed reading reduced stress, 20% of regular readers worked to improve their health, and
12% said a book had with Harry Potter empowered them to pulling up the rear. leave a job or apply for a new one. People were Words work. Reading lowers also asked which stress and character had leads to better inspired them self-worth. the most. To Kill a Mockingbird’s Atticus Finch came in first with both genders, followed by Frodo Baggins (men) and Katniss Everdeen (women),
Nic k Fe rrari / Prop s t ylin g by Lin da Ke il / Halley Re sourc e s; Shu t te r s to c k
It’s the scientific discovery of your dreams: New research has determined that, aside from lowering your cholesterol, your risk of stroke, and the probability you’ll die of heart disease, eating chocolate frequently — go for 200g a week or 30g a day — actually improves your brain’s cognitive functioning. The study, reported in the journal Appetite, used data from an existing study to compare how often subjects ate specific foods with how high they scored on a range of cognitive tests. And the frequent chocolate eaters knocked it out of the park, doing significantly better on memory, organisation, and abstract reasoning tests than subjects who treated themselves less often. It’s chocolate’s antioxidantheavy flavonols that are the real brain food, researchers believe. Though that’s no excuse to fill your fists with Milky Way and Snickers bars. Dark chocolate has the most flavonols, so look for bars labelled 60% or higher.
A new and groundbreaking study has produced the first direct evidence that depriving a suspect of sleep during an interrogation can lead to a false confession. Subjects in the US study were given sessions of computer tasks to do and warned not to press the escape key or vital data would be lost. After the last session, some subjects got to sleep in lab bedrooms all night while others were kept awake. The next morning, all were given a statement falsely accusing them of having hit the escape key. Those who hadn’t slept signed it 4.5 times more often than those who had. It’s thought that false confessions still account for hundreds of wrongful convictions in Australia. One hopes
Nutrition
KEEP IT UP: EATING FRUITS PACKED WITH FLAVONOIDS LOWERS YOUR RISK OF E.D.
Breakthroughs
Eating organic meat and milk: It’s not just hype ■ There really is more to eating organic meat and dairy than just the whole-earth buzz, green-market bragging rights and feeling smug. A massive metaanalysis out of Britain’s Newcastle University has determined that organic meat and milk have about 50% more omega-3 fatty acids — which can fight heart disease, boost brain function, and fortify the immune system — than non-organic products. Cows get omega-3s by grazing outside on their natural diet of grass and clover. Other organic pluses: Organic
MotherNature’s ERECTOR SET ■ Fry Your Heart Out ■ Next time you have a powerful hankering for fried food, don’t head to your local KFC for a tubful of greasy hen parts. Instead, get your favourite vegetables, fill the sauté pan or fryer with extravirgin olive oil and fry ’em up. According to a recent Spanish study, the olive oil will transfer even more phenolic compounds — aka antioxidants — to the already-phenolrich vegies than if you steamed or
boiled them in water. Yes, you’ll also take in more calories, but killing your cravings and destroying inflammatory free radicals in one shot
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beats gorging on the 1,480 calories in six pieces of KFC (and that’s not counting the coleslaw or mashed potatoes and gravy). For the study, the
Spaniards oiled up potatoes, eggplant and pumpkin, but we’d probably fill our fry pan with broccoli, cauliflower and butternut squash pumpkin.
Beefed up. Organic meat has 50% more omega-3s.
Hey Cancer, Say Cheese! ■ Nisin, a natural preservative that grows on dairy products, has been found to destroy neck and head tumour cells in rats and to kill antibioticresistant bacteria, including the deadly MRSA. US researchers hope it can one day be used to treat myriad cancers and infections. The caveat: Right now you’d need to eat a whole wheel of cheddar or drop 25 nisin tablets to get the benefit. Fortunately, this magazine shows you how to burn fat.
P r o p s t y l i n g b y M e g u m i E m o t o /A n d e r s o n H o p k i n s ; M e a t b y C l a i r e B e n o i s t
Giving a whole new meaning to the line “Is that a banana in your pocket, or are you just happy to see me?” new research on the diets of more than 25,000 men has found that guys who load up on fruits like bananas, blueberries, strawberries, apples, pears and citrus have a 14% lower chance of developing erectile dysfunction (ED). It’s the flavonoids in the fruit — powerful plant compounds that can protect your heart and control inflammation — that do the job: “We know from clinical trials that some flavonoids can improve blood pressure, make our arteries more flexible, and help open blood vessels, so eating more of them can reduce ED by improving blood flow,” says Eric Rimm, senior author of the study, published in the American Journal of Clinical Nutrition. And take heed: Being stiffiechallenged can indicate more than just your long odds on getting lucky tonight. ED may also be an early sign of poor vascular function, which can lead to a heart attack or even death. So eat flavonoid-rich fruits at least three times a week to keep everything pumping well.
milk also has less insulin-like growth factor (ILGF), which has been linked to cancer; and organic meat is less likely to carry antibioticresistant bacteria. As for fruits and vegetables, which can be exposed to pesticides and toxins, a good rule of thumb is: If it has an edible skin, like a tomato or apple, opt for organic; if not, non-organic is fine to eat.
Success Breakthroughs
The Gift thatKeeps on Giving — to You ■ Want to find your soul mate, your mojo, and your dream job? Start volunteering. In a survey of 1,000-plus adults by the Leukemia & Lymphoma Society, 96% of everyone who’d volunteered said it had been good for their social life, with 10% finding romance — and 6% even ending up with a wife. And the perks weren’t just social.
A whopping 75% said volunteering had contributed directly to physical fitness. Volunteers also reaped career benefits, like new job skills to beef up their résumés. In fact, 10% were offered new jobs in their own fields and 8% decided to change careers as a result of their volunteer work. Oh, and they also loved doing something really worthwhile — so if sex, muscles and success don’t appeal, there’s always that.
PEOPLE WHO CHOOSE MORE FREE TIME OVER MORE MONEY END UP HAPPIER.
Nice Guys Finish Where? Wrong. ■ Science says: Nice guys don’t finish last. Worcester Uni researchers from the UK asked 202 women to rate their interest in men — some handsome, some less so — presented in photos with scenarios saying they’d either helped or dissed someone unfortunate. While handsome jerks were OK’d for one-night stands, less handsome but “altruistic” guys (see volunteering, above) got the nod for longterm relationships. Gorgeous guys are often considered threatening and are passed over in competitive workplaces, too, London University reports. Looks like we’re headed fora pretty good year.
Don’tput yourhappiness up for sale You can’t buy happiness, but did you know you can forfeit it for a nice wad of cash? That’s the upshot of a new survey in which almost 5,000 people were asked to choose between options that gave them more money or more free time — for instance, a high-paying job with long hours versus a lower-paid gig with fewer hours; or an expensive apartment close to work versus a cheaper apartment requiring a longer commute. The pool of subjects, it turned out, was pretty evenly divided between those who valued time or money more, researchers at British Columbia Uni in Canada found. But here’s the revelation: When those results were matched up with psychological data, they found that subjects who considered their time more important were generally much happier. And while neither income nor gender seemed to factor in, age did: Older people tended to value their time more than younger participants. (Yup, Grandpa may not know how to use a computer, but you still might want to listen to him.) Enjoying life is the key, says lead study researcher Ashley Whillans. After all, you’ll have more disposable income if you chase the cash, but when will you spend it? And on whom? — J . R .
Y
50 Shades of Boredom
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shutterstock /Figaro Photo
■ Ever heard the line, “Show me a beautiful woman, and I’ll show you a guy who’s tired of making love to her”? Well, it’s kinda true. According to a sex survey of 3,000 25to 41-year-olds, the height of passion lasts just a year into a new relationship, then settles into boredom, Ludwig Maximilian Uni in Germany reports. Biggest reason for the decline? Not tonight, honey. A year in, Arguing. the sexual flame isn’t as bright.
Health
Breakthroughs
For pain relief, go under the needle ■ Got pain? There’s a secret ancient Chinese treatment that may relieve your suffering: It’s called acupuncture. OK, it’s not really a secret, but you’re probably not as familiar with it as you should be if you have chronic pain. A while back, a huge research project reported in Archives of Internal Medicine looked at studies on almost 18,000 subjects and found that
The Downside of Anger
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MEN’S FITNESS
TO SAVE YOUR SIGHT, EAT COLOURFUL FOODS AND “SCREEN” YOUR DIGITAL HABITS.
Eat Protein for Sweet Dreams ■ Sure, protein’s a supermacro that, along with its other duties, repairs and builds muscle after intense exercise. But it may have another, more surprising job: helping you get a good night’s sleep. Researchers at Columbia Uni in the US fed two groups of subjects different meals to find out which combo promoted the best zeds: One group got high-fibre, extrahigh-protein, lowsaturated-fat fare, while the other ate a diet high in saturated fat and sugar and low
in fibre and protein. Outcome: The high-protein group fell asleep in less than 20 minutes and spent significant time in deep sleep (for which their immune systems said, “Thanks, bro!”). But the poor saps in the fat-and-sugar group took almost a half hour to nod off and got the kind of crappy sleep that characterises sleep disorders. To sleep well, get 2g of protein daily for each kilo you weigh.
Sleep with the fishes (sort of): A high-protein diet helps you kip better. JUNE 2016
A bite (not a byte) for sore eyes Ahh, girls in short dresses — so fresh, so lovely, so excitingly nubile. Want to still be able to check them out when you’re in your twilight years? Then listen up and take these steps before you become a half-blind, doddering old man. First, start piling on the red, yellow, orange and dark-green fruits and vegies. According to a new 25-year Harvard study on more than 100,000 patients, eating vibrant, nutrient-packed produce will cut almostinhalf(40%) your chances of developing macular degeneration, a leading cause of vision loss that robs people of the ability to read, drive, or even recognise faces as they age. Another eye saver: Watch your screen time. A startling new survey in the journal Ophthalmology predicts that by 2050, nearly five billion people will be myopic, or nearsighted — up from only two billion now — because the hours they spend squinting at text on a flickering computer, tablet, or smartphone screen strains eye muscles, which may change the shape of the eye and lead to myopia. To keep your eyes unstressed, lower the lights around your workstation to give them a little rest, blink more often, and every 20 minutes focus on a point six metres in the distance for at least 20 seconds.
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Shutterstock; Christopher Griffith
■ Intense anger can be bad for a lot of things: your job performance, your driving record, your ability to keep a girlfriend and in certain cases, your odds of persuading the parole board to let you out on good behaviour. But what angry outbursts are really bad for is your health — a fact just confirmed by a scary study at Sydney University, which found that, for as much as two hours after you blow your stack, your risk of a heart attack is nine times higher. If you have anger issues, get treatment now. Learn deep breathing, and practise exiting volatile situations at the first sign of trouble. “Nine times higher” is nothing to fool around with.
acupuncture relieved pain by about 50%. Now, a new study in which researchers treated 153 adults suffering from fibromyalgia (a chronic, incurable disorder) with nine 20-minute sessions of real or fake acupuncture has shown that regular treatments can lower the pain by about 41%, compared with just 27% for those given sham treatments. The results were published in the journal Acupuncture in Medicine.
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Powerfood
Breakthroughs
Let’s all eat more protein If you’re still splitting your training regime into “bulking” and “cutting” phases, bad news: 1989 called, and it wants its fitness plan back. Over the past few years, personal trainers have become increasingly adamant that you can build muscle while you’re getting lean, and now science agrees. Here’s the short version: researchers from McMaster University in Canada put 40 relatively out-ofshape men on a six-day-a-week fitness regime and kept them in a calorie deficit while feeding half of them 2.5g of protein per kilo of bodyweight every day (the other half went on a low-protein diet). That’s significantly higher than most current recommendations, but it worked — the high-protein group gained 1.2kg of muscle on average, while losing 4.7kg of fat. And while the researchers describe the regime as “gruelling”, it’s worth noting that several trainers have weighed in, suggesting that it might not have been optimally designed. The take-home lesson? Eat more protein and less of everything else if you’re aiming to get in better shape.
I
AT 28% PROTEIN, EATING PORK CAN HELP YOU BUILD MUSCLE WHILE GETTING LEAN.
Whey better breakfast
protein as part of a large breakfast can aid weight loss and ward off diabetes, a new Israeli study has found. Tel Aviv University researchers found that whey, which is a by-product of cheese and found in a heap of dairy products, was much better at limiting blood sugar than other protein-rich
foods such as eggs, soy or tuna. Researcher Dr Daniela Jakubowicz explained: “The whey protein diet significantly suppresses the hunger hormone ghrelin. “A whey protein drink is easily prepared and provides the advantages of a high-protein breakfast on weight loss, reduction of hunger and glucose.”
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■ Consuming whey
MEN’S FITNESS
Bloody rage ■ If you prefer your steak rare, it may be having a crazy effect on your temperament, a new study has revealed. Chicago Uni scientists reported that people who have bouts of extreme anger such as road rage are twice as likely to have the toxoplasma gondii bug, which is found in under-cooked meat. Might be time to ask for medium “doneness” next time you hit Ribs & Burgers.
Why ribs rub you the right way
■ Whenever MF heads to our nearest Ribs & Burgers restaurant, we always chow down on a rack of succulent baby-back pork ribs. And because it’s so tasty and filling — a real guy’s meal — there’s a tendency to think they’re must be something amiss healthwise. But the nutrition figures tell a positive story. Each 85g serving contains 24g of protein — a big chunk of the recommended 120g-plus a day an 80kg guy needs for strong muscle development. Better still, the protein contains all the amino acids your body needs for proper muscle synthesis, but none of the trans-fatty acids linked to heart disease. So ditch the guilt, and don’t hold back when you’re tucking into a rack at one of Ribs & Burgers’ outlets across the country. ribsandburgers.com/au/
On yer bike! Having “fun” stuck in a bottleneck with nothing but exhaust fumes and radio shock jocks to keep you company? Ditch the motor vehicle and cycle to work instead, new research published in The Lancet Diabetes & Endocrinology advises. Why? You’ll lose the traffic — and excess flab. The study found on average, a man who commuted to work on his trusty treadly weighed 5kg less than a guy who drove his car — that’s a 1.7 drop in BMI (body mas index). Walkers also dropped 0.98 in BMI and public transport users 0.7. So leave the car in the garage: it’s the simplest thing you can do to burn off excess kilos.
shutterstock
Pedal power. Ride to the office and shrink your gut.
Wellness
Game Changers
A flu shot ● ● ● ● ● ● ● ● ● ● 10/10
Doctors agree that this is the single most effective thing you can get to keep from getting sick. “But there’s still a lot of confusion about flu shots,” says Tom Talbot, an infectious disease expert. You see, the flu virus changes yearly, so scientists have to scramble to create a vaccine for it — and it doesn’t always work. But, on average, the shot still reduces your chances of getting sick by up to 70%. EXPERT TIP: Studies show that a workout after the shot speeds circulation, boosting its effectiveness.
Plenty of sleep ● ● ● ● ● ● ● ● ● ● 9/10
“Sleep is hugely important in boosting immunity,” says Charlotte Cunningham-Rundles, an immunology expert. One new study in the journal Sleep found that people who get five to six hours are four times as likely to catch a cold than those who sleep more. EXPERT TIP: The same study found that all it may take is adding one hour to your nightly total.
Multivitamins ● ● ● ● ● ● ● ● ● ● 4/10
With flu season comes a barrage of advice, old wives’ tales and tonics promising to keep us from getting sick. We asked the experts how the most popular “immunity boosters” really stack up. By John O’Connor
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Whether it’s that compulsive hand-sanitising colleague or a packet of miracle powder at the W chemist, advice on how to fend off flus and colds during the dark months is everywhere. While some of it works, much of it is a total waste of time. So we asked a few experts about the most popular so-called immunity boosters and had them give each a score from 1 to 10 based on their effectiveness. See which of these you subscribe to and tally up your own score — our experts say if you hit 35 or more, you’re pretty well protected; if less, it’s time to stock up on oranges.
Levi Brown / Food st yling by Angela Campos/Stockland Mar tel
No more sick days!
Those who eat vitamin-rich foods have much stronger immune systems than those who only take supplements. “And most people don’t need added nutrients,” says nutritionist Saskia Kleinert. EXPERT TIP: Take extra vitamins only if a dietary restriction prevents you from eating certain immuneboosting foods.
A healthy diet ●●●●●●●●
Regular exercise 8/10
“The best way to get vitamins and nutrients is through real food,” says Kleinert. She suggests vitamin C–heavy fruits like oranges and strawberries; leafy greens for vitamin A, which inhibits replication of viruses; and probiotics like yoghurt, so-called immunopotentiators. E X P E R T T I P : Kleinert recommends a daily smoothie: 2 cups kale, ½ cup strawberries, ½ cup orange juice, ½ cup yoghurt, 1 tbsp organic honey.
N i c k F e r r a r i / F o o d S t y l i n g b y M a t t Vo h r / H a l l e y R e s o u r c e s
Power it up. What doesn’t kale you makes you stronger (like this potent fruit-vegie smoothie).
● ● ● ● ● ● ● ● ● ● 7/10
Exercise increases white blood cells, which fight bacteria and viruses. But it doesn’t get a perfect score because a new study found that too much exercise too soon after recovering from illness is a common cause of relapse. “Overdoing it can lead to immune suppression,” warns CunninghamRundles.
Exercise increases white blood cells which fight bacteria and viruses.
EXPERT TIP:
CunninghamRundles says not to work out until you’re free of fever for at least 24 hours, easing in with light exercise.
Zinc lozenges or sprays
Lower stress levels
Hand-washing or sanitising
● ● ● ● ● ● ● ● ● ● 3/10
●●●●●●●●
Zinc does boost immune-response time by activating T cells to attack viruses and bacteria. The problem is, it’s most helpful the day you begin feeling symptoms. “Zinc basically shortens the duration of a cold and reduces its severity,” explains Talbot. Studies have shown that zinc is particularly effective at combating the rhinovirus, a key villain in colds. E X P E R T T I P : Don’t use the nasal sprays, which can affect your sense of smell and make you nauseated. Stick to lozenges (about 60mg, three a day).
“We know that stress hormones like cortisol impact immune function in a very negative way,” says Talbot. In fact, one major study shows that we’re twice as likely to get sick if chronically stressed out. EXPERT TIP: Lowering stress is easier said than done. But a study from Loma Linda University in the US showed that even laughing more can decrease stress hormones while also boosting infectionfighting HGH and beta-endorphins. Study subjects who watched just one hour-long funny video had higher levels of both. And, as Talbot points out, “people who laugh a lot tend to be low stress. And lowstress people tend to not get sick as often.”
8/10
JUNE 2016
● ● ● ● ● ● ● ● ● ● 10/10
“It sounds so obvious, but there’s a reason why our life expectancy has improved over the centuries as we’ve learnt hygiene interventions,” explains Talbot. Germs live on things like door handles and lift buttons for up to three days. “You don’t need to obsess over it,” says CunninghamRundles. “Just wash your hands more.” Talbot and CunninghamRundles agree with health authorities that washing is more effective than using sanitiser because it removes the grime rather than sterilising it. E X P E R T T I P : Carry a pen so you don’t have to borrow one (or, worse, touch the one at the bank).
MEN’S FITNESS
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Game Changers
Gaining muscle and strength can be as simple as breathing properly. By Sean Hyson
Training
Lung power “Let’s focus on the breath…” It’s the kind of tedious statement usually uttered by an irritating yoga instructor or the super-annoying, disembodied voice that came with a meditation app. But if it came from a guy who squats 900 instead, would you pay closer attention? You should. The way you breathe is one of the biggest determiners of how strong and muscular you can become. You’re about to discover how you’ve been doing the most natural thing in the world wrong your whole life — and how doing it right can change everything.
J a m e s M i c h e l f e l d e r / S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M e g a n L a n o u x / E x c l u s i v e A r t i s t s M a n a g e m e n t u s i n g D r. H a u s c h k a
TAKING A BELLY BREATH BEFORE YOU SQUAT HELPS YOU GET STRONGER.
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Training
Game Changers
How to breathe ■ If your chest and shoulders rise when you inhale, you’re breathing wrong. A proper breath uses the diaphragm, the cone-like muscle under your lungs that draws in air. As it contracts, your belly should expand 360 degrees. “Imagine your torso is an empty vessel and water comes in from the mouth,” says Chris Duffin, a world-recordholding powerlifter and strength coach (kabukistrength.com). “Your torso’s going to fill from the bottom up. So if you put your hands and thumbs on your bottommost two ribs when you breathe, a wave will come up and you’ll feel the ribs expand outward.” Belly breaths — or diaphragmatic breathing — are enormously beneficial for your health, improving your blood’s oxygen content, lowering blood pressure, and even helping digestion. “Good breathing lowers cortisol and promotes healing,” says breathing coach Belisa Vranich, who works with law enforcement personnel and athletes. But for most of us, this natural breathing pattern is corrupted
HARD FACTS
OUR TRAINING DIRECTOR, SEAN HYSON, SOLVES YOUR WORKOUT CONUNDRUMS
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early on in our lives, says Vranich, when we’re told to suck in our stomachs, or we develop poor posture in front of a computer. How breathing makes you stronger ■ Reclaiming belly breathing is crucial if your aim is to lift bigger weights, as it also teaches you how to brace your core. Heavy lifters like Duffin know that taking a lot of air into the abdomen stabilises the spine and helps them lift more, “but it’s not really the air that’s stabilising,” he says. “As the air drives down and around the trunk, it makes the outer abdominal muscle rigid.” Your core turns on. Creating intraabdominal pressure with a belly breath keeps the spine neutral, which not only maximises your biomechanics for strength, but also prevents injury. A new study in the Journal of Electromyography and Kinesiology found that exposing subjects who were performing abdominal bracing to a sudden, unexpected load on the front of their bodies reduced acceleration on their lumbar spines and increased spinal stability.
“What’s really the best way to do a bench press?”
■ The most common and costly mistake is pressing with your elbows flared out at 90 degrees. This is the way bodybuilders have traditionally benched, and it does activate the pec muscles best, but it’s also the reason JUNE 2016
SITTING IN FRONT OF A COMPUTER ALL DAY, WE CAN FORGET HOW TO BREATHE — IF WE EVER KNEW.
Spine saver. Bracing properly helps reduce back injuries on a deadlift.
Breathing tips ■ Duffin notes that lifters often cue each other to arch their backs on a squat and keep their chests up (“Big chest!”) to protect the spine from rounding forward — a common cause of injury. But this technique actually has the opposite effect.
so many complain that benching caused their rotator cuff tear, impingement or other shoulder problems. Tuck your elbows about 45 degrees when you press. This is a much more shoulderfriendly position and also a stronger one. And start thinking of the bench press as a totalbody lift. Take this tip from
into your legs as you go down. When you let air in and out depends on how heavy you’re training. If you’re doing a light set of squats, you can breathe in on the descent of each rep. If you’re shooting for a max, breathe in before you begin and hold it till you come up.
“Your diaphragm needs to face directly down to the bottom of your pelvis. If your pelvis is rotated or your chest is flared, you can’t create pressure properly.” Instead, he says, try to draw your sternum down, as if a string were pulling it to your hips. On a squat, you could imagine pushing your belly
Chris Duffin, a recordholding powerlifter in the 100kg weight class: Use your lats as a platform to push from. When you take the bar out of the rack, pull it forward. “Start cranking the lats in hard,” says Duffin, which pulls the shoulders down and back. “Think about inflating and
pressurising your obliques,” the muscles that form the sides of your abs. (See above for more from Duffin on proper breathing and bracing.) “If you just do that, you can put 5% more on your lift immediately.” Sean Hyson is the Men’s Fitness training director and author of 101 Best Workouts of All Time,
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Greens can be juiced or pureed to mix with hard liquor.
Game Changers
Lean,green & intoxicating Booze with salad ingredients? Trust us — your cocktails will never be the same. By Brian Good
It was just a matter of time before local farmI to-table ingredients hit the cocktail world. Now barkeeps are shaking wasabi into martinis and muddling beets into G&Ts. “Culinary cocktails mixing savoury foods and spirits are a natural progression of how we eat today,” says Eat Your Drink author Matthew Biancaniello. They’re healthier, have fewer calories and are easy to make, he says — like a chef, just pair flavours you already know work well on the plate. A few suggestions:
Make Mushroom “Moonshine” ■ The mushroom’s
is the perfect cream or dairy replacement in a cocktail,” says cocktail development expert Richard Wood. “The creamy texture’s perfect to churn through ice in a frozen drink,” he says. “Even a small slice gives it a nutty, buttery taste.”
earthy, savory umami flavour is the secret here, says beverage director Aaron Melendrez. “But the mushroom shouldn’t be the star of the drink,” he says. “Think of it as a side note that broadens flavours and really makes them shine.”
Add a ripe avocado to your next pitcher of margaritas, daiquiris or other frozen concoction. Use a quarter to a half of an avocado per drink, then add agave syrup to taste; dial back on the cream and mixers.
H O W T O D O I T:
O N E T O T R Y : Blend together 2 cups crushed ice, 200ml tequila, 120ml lime juice, 60ml triple sec, 1 ripe avocado (peeled and pitted), and a sprig of fresh coriander, and process until smooth.
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H O W T O D O I T:
Don’t worry, you aren’t muddling fresh ’shrooms. Instead, you’re infusing the liquor. Fill a jar with mushrooms, add the spirit, and put it in the fridge for up to a week. Try pairing shiitakes with rum, chanterelles with vodka, candy caps with whiskey or truffles with gin. O N E T O T RY:
Modify your Manhattan. Stir together 60ml candy cap-infused whiskey, 30ml vermouth and a dash of bitters. Serve over ice with a twist and a cherry.
JUNE 2016
Show Kale How to Kick Back ■ “Nutritional benefits aside, kale has a unique, amazing flavour — strong, bitter and complex,” says head mixologist Spencer Elliott. Pair it with something sweet, like pineapple, or spicy, like cayenne, for the foundation of an incredible drink. Char kale leaves on the grill or in a grill pan, then muddle them in a Bloody Mary, says Biancaniello; to amp up the smoky flavour, swap out the vodka for mezcal. In other drinks, replace standard mixers or juices with fresh kale juice: Just run kale through a juicer, pulverise it in a blender with water (make sure to strain out the lumps), or buy the fresh juice already cold-pressed.
H O W T O D O I T:
O N E T O T R Y : Make a kale and ginger margarita. Shake together 60ml tequila, 30ml lime juice, 15ml agave nectar, and 60ml each fresh ginger and fresh kale juice. Strain over ice into a salt-rimmed glass.
Fiery ginger and sweet agave temper kale’s bitter bite.
J a r r e n V i n k / P r o p s t y l i n g b y M e g u m i E m o t o /A n d e r s o n H o p k i n s
Get Blotto with Avocado ■ Really? “Avocado
Rim a glass with smoked salt and cayenne for an earthy flavour.
Mix it up
Game Changers
Peak condition
Power Pilates
for athletes
It’s not just glorified stretching. Pilates hits muscles you didn’t even know you had — which is why so many pro athletes are incorporating it into their training.
At some point in the last decade, the badass prison-cell workout of a German circus performer and boxer interned in England during By Leander Schaerlaeckens World War I got co-opted by housewives and university nerds. But more recently, some of the toughest athletes in pro sports have discovered the benefits of Pilates and added it to their training. NRL and AFL players regularly use the discipline to build steely cores and loosen up hips for greater mobility and power. Indeed Geelong’s Tom Hawkins and North Melbourne’s Jarrad Waite have both employed it to successfully battle back injuries.
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Named for its inventor, Joseph Pilates, the system involves body-weight-only exercises, typically on a piece of equipment called a reformer, which uses pulleys that let you focus on range of motion instead of resistance. It’s why even the hardest of hard nuts find it so challenging — it activates lesser-used muscles and fully recruits the core. Sports performance coach Nanci Conniff says: “With Pilates, you’re strengthening the muscles that are closer to the bone. You’re always working in extension, to lengthen instead of shorten muscles,” which can counteract the tightening and stress of sport-specific, high-impact training. Here, some reformer moves Conniff has modified to suit any workout space.
J a m e s M i c h e l f e l d e r / S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M e g a n L a n o u x / E x c l u s i v e A r t i s t s M a n a g e m e n t u s i n g D r. H a u s c h k a
“The Teaser”. Boost pelvic stability and range of motion in the lower body for more efficient heavy lifts.
Pilates for CrossFit
■ Conniff recommends that CrossFitters add exercises like the Saw (right) and Swimmers to their warmup, as a way of prepping for big, explosive moves. “These build strong muscular connections in the intrinsic core, and greater flexibility in the hips, which helps protect the lower back,” she says. S W I M M E R : Lie facedown, arms stretched overhead, keep legs together and straight. Reach through the top of your head for the most extension you can manage, chin tucked slightly, eyes looking down. Raise your right arm and left leg about 15cm off the ground, floating your head and chest up off the mat. Hold this position for 10 breaths. Alternate arms and legs.
Pilates for Lifters
■ “These Pilates moves create pelvic stability for heavy lifts, and for increased flexibility and range of motion in the hamstrings, hip and lower back,” says Conniff. DOUBLE LEG KICK:
Lying facedown, bend knees to reach heels toward your butt. Arms reach behind your back, fingers laced, elbows bent, head turned to the right (if you can’t lace fingers, use a resistance band to connect the hands). On inhale, kick both heels to your butt two or three times quickly, then exhale as you stretch legs and arms out long, lifting your head and chest with
The Saw PILATES CAN STRENGTHEN THE CORE AND LOOSEN THE HIPS FOR CROSSFIT.
1 Sit upright, legs extended out in a V, a bit wider than your hips (if your hamstrings are too tight to straighten your legs, sit on a rolled mat). Reach both arms out to the side, shoulder height.
2 Draw the abdominal muscles in and up, lengthening both sides of your waist. Inhale, twist at the waist, to the right. Exhale as you dive forward, stretching your left hand across your right foot.
eyes looking forward. Lower to starting position with head turned to the left and repeat for six to 10 complete breath cycles. T E A S E R : Start with your spine, head, and shoulders anchored to the floor, legs lifted up to a 90-degree angle at your hips and 90 degrees again at the knees, arms raised slightly, about chest high. Sweep arms overhead then back downward toward sides, simultaneously extend legs up and out straight, lifting your body up into a V-sit position; hold for a few breaths. Finish by rolling back one vertebra at a time, to starting position. Repeat three to five times. (Make it more challenging by carrying a medicine ball).
3 Let your head hang down as your other arm reaches up and back. Inhale back to a seated position and perform on the other side.
Pilates for Endurance Sports
■ Conniff says runners and cyclists and anyone else who puts their body through repetitive movements can use Pilates moves to add core strength and stability, as well as increased mobility
in their spine, hips and shoulders. Lie facedown, propped up on elbows, legs stretched long and pressed together. Lift the torso from the floor, creating as much space between your flesh and the floor as possible, keeping the pelvis
SINGLE LEG KICK:
and thighs down. On exhale, bend your right knee to kick your heel toward your butt two times quickly then inhale as you stretch the leg to starting position. Repeat 10 times each leg. KNEELING BICYCLE:
Kneeling on your left knee, with right leg extended straight out JUNE 2016
to the side, lean left, placing your left hand on the floor. Raise your right leg until your foot is just below hip height. Exhale while swinging right leg forward; inhale as you bend right knee, sweeping the leg back as far as possible. Repeat five times, switch legs. MEN’S FITNESS
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Game Changers
Inspiration “You’ve got to know how much you’re consuming. A Big Mac meal is two- and-ahalf days of calories.”
TALE OF THE SCALE SAM HALL AGE: 28 LIVES: SYDNEY HEIGHT: 179CM BEFORE: 126KG AFTER: 92KG LOST: 34KG
Naval grazing At 126kg and suffering from seizures, boatswain’s mate Sam Hall was at his lowest ebb, but a new diet and rigorous exercising enabled him to drop 34kg and turn his life around.
■
Although he’d been an active kid — Sydneysider Sam played front row rugby in his teens — he’d always had a tendency to put on weight. It was nothing serious but when the Australian Navy sailor suffered a seizure in 2008, it soon became a major issue. He was in and out of hospital for three months having MRIs and specialist medication, and when he returned to work it was for only two days a week. In six months, he had
10 seizures, plus he found out he had a lesion on the brain, which sent him into a tailspin. “I sat in my room feeling sorry for myself,” Sam says of the lesion, which till this day remains unresponsive to treatment. “I really wondered what was going to happen to me.” Sam’s depressed mental state was compounded by the effects of the seizure medication which caused allergic skin reactions and his hair to fall out. The
only time he did emerge from his bedroom was to walk to the local Woolworths to buy junk food. He soon became a victim of inactivity and poor diet. Luckily, he had the ongoing support of his then-girlfriend, Natalie, but even that posed problems. “She was very social and fit and I’d be anxious about going out with her. It felt like I was bringing her down.” The wake-up call for Sam came when a Navy medical revealed he tipped the scales at 126kg and had high blood pressure and cholesterol. “I didn’t realise I’d become
so big,” he says. “I wanted to go back to sea but there was no way I’d be able to being that huge and unhealthy.” Sam was now on top of the medication he was taking but he knew he would have to totally overhaul his lifestyle if he was to achieve his goal of returning to the sea. First up, he committed to working out with the Navy personal trainer four times a week doing cardio in the form of circuits and high intensity. It was a tough re-entry into the fitness world — “I was the worst in the group and it made me feel bad” — but the shame he felt spurred him on to go harder. With the support and advice of Natalie, who was working as a Navy cook, Sam ditched takeaway meals and started eating healthy, lean food with the occasional cheat meal chucked in for good measure. He took a forensic
approach to counting calories, limiting himself to 1,600 a day and making sure he burnt any excess off with a run. To ensure he was keeping on track, he weighed himself once a week, and after three months he’d shed a whopping 12kg. Buoyed by his success, he upped the intensity of his workouts and took out a gym membership, hitting the weights six days a week. In 18 months he lost a phenomenal 34kg, down to 92kg, and as a consequence was able to go back to sea. He has since set himself a target of 100kg, fully muscled. He also wants to become a fireman or personal trainer and is already performing above the physical requirements for both jobs. Sam’s new, slimmed-down physique has completely changed his perspective on life. “I hold myself differently now,” he says. I’m more confident. I can even go shopping. Before I wore size 42 jeans, now I wear size 34.” Looking back, he says calorie counting and the support of Natalie were key to his outstanding transformation. “You’ve got to know how much you’re consuming,” he says. “A Big Mac meal is two-and-a-half days of calories. Once you realise that you can really start to make progress.”
If you’ve a story like Sam’s you’d like to share, send an email to ashley@mensfitnessmagazine.com.au with clear before and after photos (photos must be at least 1MB each). 48
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JUNE 2016
High intensity
Game Changers
Box-jump king. F45 Play Offs world champion Peter Day.
Sultan of sweat. David Lee smashes the squat and press.
10 minutes of hell F45 is the hardcore fitness trend sweeping the country. MF kits up for a session.
Remember the hulking colossus that was Hugh Jackman in Wolverine? His massive, mutantmashing guns and iron chest were the product of working with Aussie fitness coach Luke Istomin, the co-founder of F45. The celebrity trainer’s track record of building movie stars into brick shithouses with
R
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functional strength gave him the inspiration for F45, which stands for “Functional 45 minute training”. It’s basically high intensity interval training combined with weights, with the result: a nuclearstrength cardio blast. Sometimes compared with CrossFit, its major difference is the emphasis on time rather than reps; workouts vary
JUNE 2016
between 20-60 seconds on, 10-25 seconds off, and members work out in groups on circuits which change daily. It’s also less injuryprone. “F45 has stripped out the Olympic lifting and dangerous heavylifting movements that can cause damage, especially when you’re fatigued,” says F45 Training Seaforth owner Peter Day. He’s the current F45 Play Offs world champion, having recently blitzed an international field at Manly Beach over 10 different exercises, busting out a world record score of 917 out of 1,000 in the process. (Scores are calculated on the number of reps completed and form, which is scrupulously observed by judges). Today he has lined up the same workout he smashed that afternoon, a soul-
F45: the lowdown
What is it? Functional 45 minute training How does it roll? Workouts are 20-60 seconds on, 10-25 seconds off How is it different from CrossFit? The emphasis is on HIIT and time rather than number of reps Do you end up gassed? Yep. MF was totally knackered
destroying 10exercise circuit focusing on agility — bench hops, lateral hops, sprint and lateral hops, burpee box jumps; and strength — TRX pushups with knee tuck, pullups, rowing, squat and press, Russian twists and deadball-overshoulder-throws. “It’s 10 minutes to test every muscle across a range of movements,” Peter says. Ten minutes of hell, more like it. The temptation is to rip in early, and that means going ballistic on the rowing machine, but it’s a rookie error, as MF Ad Sales Director David Lee soon discovers, when he’s got nothing left in the tank for the TRX pushups. They’re the beasts of the circuit — legs are kept airborne by the ropes, forcing extreme pressure on arms and shoulders — and cranking out more than 12 is a Herculean achievement. Later on, the 25kg deadball feels more like 50kg of pain as
shoulders, already hammered by a barrage of pullups and pushups, turn to jelly. It’s no surprise we’re quivering messes by the final stopwatch beep, having nuked 135 calories in 10 minutes. David, MF’s best, scores 487, but he’s light years away from Peter, who records an awesome 890. “You guys have a good base level of fitness,” Peter says, diplomatically. As we gulp down litres of water and our heart rates return to less than coronary levels, it’s hard to agree. “The test we did finds where your particular strengths and weaknesses are,” Peter adds. “You could get the same score as someone else but it will reveal only your levels of fitness.” And that’s the great thing about F45; whether you’re a workout fanatic or gym virgin, it targets the areas you need to improve, ensuring you get the best bang for your fitness buck.
This 4th annual event showcases the beauty of Airlie Beach, where you will be treated to the renowned Whitsunday warm and friendly hospitality.
16-17 July 2016 » Half Marathon (21.1 km) » 10km & 5km Fun Runs » 5km Business Team Challenge » 2km Kids Fun Run
www.runairlie.com.au
runairlie
90.7
Lose It! THE ALL-TIME BEST DIET IS CHOCK-FULL OF WHOLE FOODS.
Theexact SCIENCEOF STAYINGSLIM Dieting sucks. So here’s how to do it right. WHEN IT COMES to health topics,
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Shutterstock
has there ever been a horse more thoroughly beaten to death than dieting? An Amazon book search for “weight loss” yields 129,702 titles on the subject — and you can bet they all promise they’ll get you an eternal six-pack, whether it’s via juice fasting, the Mediterranean Diet, veganism, Paleo or eating for your blood type. Unfortunately, the vast majority of these claims — even the old chestnut that you if you eat five small meals a day it’ll “rev your metabolism” — aren’t based on a shred of science. Thankfully, there are some triedand-true methods for losing your gut — and keeping it off — that can’t be discredited by any new trend. Bearing in mind everything we know right now about staying slim, here’s everything you should be doing, from training to nutrition, to get a body that looks great and can be maintained for the long run — by real people in the real world.
by Tyler Graham
daily, you’ll keep the kilos off — but also body composition. Because working out adds muscle, which is denser than fat, your weight may go up (or plateau) for a bit. But if your body fat percentage is dropping, you know you’re progressing. TA C T I C 6
Experiment on Yourself
■ Some people can’t eat many carbs Step up. Weigh yourself daily to keep the kilos off (the Tanita Australia RD-953 sends results to your smartphone app).
TA C T I C 1
TA C T I C 3
Eat whole foods as often as possible
Don’t Fear Fat
■ Everybody hits up Macca’s once in a
■ The “low-fat” era is over — we now know
while. But if you know what to order when you go out, you can minimise the damage and still enjoy somebody else making your food for a change. Look at what’s on the menu and choose the foods that are as close to what’s available in nature as possible. Meat, vegetables and whole fruits are all A-OK; tortilla shells, burger buns, pasta and cheese are not. Swap out soft drink for soda water with a lemon wedge. Instead of having an energy bar to reverse your afternoon crash, have an apple or some almonds. Get in the habit of avoiding foods that come with bar codes and you’ll save calories every time.
TA C T I C 2
that processed carbs like white bread, pasta and sugary cereals contribute more to obesity than the fat that comes from whole foods. The main reason: fat is filling. Processed foods are easy to overeat. “The key is to eat food that makes it really difficult to overeat,” says scientist and InsideTracker founder Dr Gil Blander. Don’t be afraid to use a tablespoon of coconut oil when cooking or to add avocado to a salad. Nuts and seeds make great snacks, too. Remember Tactic 2, though: Fat is still higher in calories than any other nutrient, so keep your servings small (that is, don’t eat a bag of almonds in a sitting or pour a cup of olive oil on your salad). Fat may be filling, but don’t think you’re somehow immune to overeating it.
Control Your Portions
■ Even when you eat healthy, there’s
still the danger of gaining weight if you’re prone to overeating. After all, chicken breasts and fruits still have calories, and those calories add up. Avoid buffets and similar “all-youcan-eat” affairs and remember these components of a healthy meal: Every plate you serve yourself should include a portion of protein (lean meat or fish) that’s about the size and thickness of your palm and a fist-size serving of clean carbs (potatoes or rice are the best). Then fill up the rest of the plate with vegetables. Any other foods you really crave (such as fat-heavy foods and some of the more high-sugar fruits) should be eaten more sporadically.
TA C T I C 4
Practise the 80/20 Rule
■ No one can eat perfectly 100% of the
time, and that’s where cheat meals fit into the picture. Some call it the 80/20 rule: Eat healthy 80% of the time, and the occasional slice of pizza or bowl of ice cream (or both in one night) won’t do you in. Or plan on having one cheat meal a week. It’s good to reward yourself — it stiffens your resolve to continue with the diet.
TA C T I C 5
Track the Numbers that Matter
■ Get a scale that measures not just weight — studies show that if you weigh yourself
without putting on weight, and others can’t handle much fat. “Understanding a person’s individual biochemistry and making personalised recommendations is the future of medicine,” says Blander. The point is: Don’t settle for one-size-fits-all solutions. If one eating plan doesn’t suit you, try another, avoiding extremes. And if all else fails, go back to Tactic 1: Eating only whole, natural, unprocessed foods has never made anyone fatter.
TA C T I C 7
Master HIIT Training
■ To get and stay lean, weight training
(which you already do) and high-intensity interval training (HIIT) must be a part of your life. Interval workouts are supereffective at revving up your metabolism. The premise: You work at the highest intensity you can for 10–30 seconds, then rest or go at an easy pace for the same amount of time. Repeat for 15–20 minutes. Examples include sprinting up a hill, then walking down; sprinting on an exercise bike, then doing light pedalling; or doing a preset circuit of body-weight exercises like star jumps, mountain climbers and burpees. “HIIT boosts your metabolism in a way walking just can’t,” says Blander. Do it twice a week on nonconsecutive days. TA C T I C 8
Don’t Skimp on Sleep
■ Sleep deprivation — missing out on
even 30 minutes a night — can raise your risk of obesity as well as diabetes, health experts say. Why? Because it decreases the satiation hormone leptin, increases the hunger hormone ghrelin and lessens your body’s sensitivity to insulin, which makes it harder to process the carbs you eat. Poor sleep literally rewires your appetite and reduces your willpower. “The science is clear,” adds Blander. “When you don’t sleep well you eat more.” ■ JUNE 2016
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● Road to Rio
“I really want to be riding for medals and I don’t mind who I have to beat to get there.”
Medalasanything ■
World No.1 Matthew Glaetzer is the green and gold’s best chance of a cycling gold in Brazil. He tells MF how he’s going to own the velodrome in August.
Famous for his praying mantis-like racing style — he leans so far forward his chin almost brushes the handlebars — Matthew Glaetzer, 23, is Australia’s gun cyclist, topping the world sprinting rankings. In Rio, alongside women’s legend Anna Meares, he will lead this country’s challenge for Olympic domination. At the recent world championships in London, he scored a silver medal — a career best — pushing reigning Olympic champion, Briton 54
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Jason Kenny, all the way to the white stripe. Adelaide born and bred, Glaetzer has been clocked as fast as 78km/h on the track, and is already being compared to Great Britain’s six-time Olympic gold medallist Sir Chris Hoy. Having gained valuable experience at the London Olympics in 2012, Glaetzer is primed for a big shot at gold.
■ Tell us how you got that distinctive racing style? I actually have hyper-mobile vertebrae in my lower back which enables JUNE 2016
me to become more aerodynamic than I should normally.
■ How’s your training going? My training always changes but I would spent approximately four hours on the road, six hours in the gym and six hours on the track per week. You have to make sure you apply yourself to every training session and give your all in the gym, on the track or ergo (stationary bike).
■ Which parts of your body do you focus on? Legs need to be as strong as possible,
while being explosive at the same time. There is no point being super-strong if you can’t apply that strength quickly.
■ You need a lot of fuel to smash the times you do. What’s your diet like? I actually eat as much as I can — I certainly don’t go hungry. High protein and high carb meals to fuel me up for my training, plus Pure Warrior protein after each session. I also take Swisse vitamins throughout the week. The night before a race I generally eat a large pasta-based meal with a medium portion of protein and vegetables.
■ What do you eat after a race? If I have more events to come it would be a balanced meal of carb and protein with some yogurt. But if it was my last race, I would
definitely add in a healthy serve of ice cream!
■ Can you bring home gold from Rio? I really want to be riding for medals, and I don’t mind who I have to beat to get there. There are so many world class sprinters these days: from Germany, New Zealand, Netherlands and France, so each race is equally important. ■
The Numbers Game Matthew Glaetzer Age: 23 Lives: Adelaide Height: 190cm Weight: 86kg World Sprinting ranking: No.1 Achievements: 2016 World Cycling Championships, silver medal; 2012 London Olympics, Australian sprint team member
● Cover guy
Eight weeks to ripped
Daniel Poonoosamy went from
testicular cancer survivor to cover guy in two months,
dropping 27kg of fat and
stacking on 7kg of muscle.
This is how he achieved his spectacular transformation.
B Y A S H L E Y G R AY
As you’d expect, Daniel’s testicular cancer diagnosis turned his
A
life upside down. He’d been a keen basketball player and gym-goer but surgery and chemotherapy threw his diet and fitness into a tailspin. He feared he would never recover. That was in 2009.
Today he is a Men’s Fitness cover guy, a father and soon-to-be husband; his story a stirring tale of true grit and courage.
But seven years ago his future looked much bleaker. Because of the testectomy
[removal of the cancerous testicle] and ensuing chemo, doctors told him he’d likely never be able to have children; they also told him he could eat whatever he wanted in order to combat the appetite-suppressing effect of the cancer drugs. The results were disastrous: Daniel pigged out on pizza and chocolate and packed on 11kg in less than a month.
Transformation
WEEK 8 WEIGHT 84KG B O DY FAT 5%
Tale of the scale
WEEK 1 WEIGHT 104KG B O DY FAT 24.6% Age: 32 Lives: Sydney Height: 180cm Was: 104kg Now: 84kg Total bodyfat lost: 27kg Benito Mar tin
Lean muscle added: 7kg
JUNE
2015 MEN’S FITNESS
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● Cover guy
“In my early 20s I could eat takeaway and junk food and get away with it,” Daniel says. “After the treatment, I found I couldn’t eat what I wanted anymore.” Fortunately, the treatment worked, but the legacy was a poor diet Daniel had trouble detaching himself from. He took up basketball and resistance training again but the old adage “you can’t out-train a poor diet” came back to haunt him time and time again. Like a lot of guys in their twenties, he was also very stubborn, believing he could take care of his weight problem by himself, without any outside help. That all changed when he met his girlfriend, Natalie, a champion ballroom dancer and ORIGINAL BOOTCAMP regular with husband and wife team Chief Brabon and Emilie Brabon-Hames at Sydney’s Domain Park. After much prodding and verbal poking, she convinced him to join bootcamp with her for its eight-week challenge. If he had any doubts about signing up, they were quashed when Natalie took a ‘before’ picture. Daniel couldn’t believe what he saw: “I said to her: that’s a terrible photo, you can’t take photos! But she did it again, and it was the same — I looked terrible. I was 104kg.” The Challenge transforms recruits’ eating habits by withdrawing bad carbs such as sugar and bread in the first two weeks, then introducing good, complex carbs such as brown rice and wholemeal pasta in the final phase. It was tough going for Daniel, who was reluctant to give up his chocolate, ice cream and pizza: “I was miserable and moody. I was so down in energy.” But daily emails from Emilie and support from Natalie helped him ride out those initial problems and in a few weeks work colleagues were noticing how loose his clothes looked on him. He was also smashing three bootcamp sessions a week plus unique home workouts devised by the Chief, focusing on bodyweight and
resistance training. And to speed up muscle growth he added BSc Hydroxyburn Elite protein to his diet. The success of Daniel’s transformation could be measured in the program’s benchmark tests. In the beginning, he ran last in the one-mile (1.6km) run and the workout circuit: 400m run, 10 pushups, 10 grunts (burpees without pushups) and 15 situps (three rounds). By the end he’d shaved three minutes off his mile time and five minutes off his benchmark test. No longer was he class slowpoke. He’d also lost an amazing 27kg and stacked on 7kg of muscle — all in just eight weeks. “Sure, it was tough at the start but seeing the weight drop off was all the motivation I needed,” he says now, looking back at his makeover. His change in physique was so impressive, Chief and Emilie accepted him into their Instructor Trainee program to assist people who are in the condition Daniel once was. He now gets up every morning at 3:30am to do a workout, heads to ORIGINAL BOOTCAMP then rocks up at his 9-5 job as an education officer. And defying the specialists’ predictions, he and Natalie have welcomed a daughter, Mia, into the world. They will be getting married in late December. Life is good for the 32-year-old Sydneysider but he still has physique goals he wants to achieve. “I’d like to put on more muscle for the wedding,” he says. “And I want to be fit enough to keep up with Mia when she gets older.” He says the key to a successful transformation is having the correct support mechanisms in place and goal-setting. “Doing it with like-minded people means you get feedback and encouragement whereas doing it by yourself is much harder. “But whatever you do, continue to set goals — that way you will always have something to keep you going when things get difficult.” ■
Daniel’s diet Daniel’s eight-week eating program targeted weight-loss in the first four weeks, by starving the body of bad carbs such as sugar and alcohol and increasing intake of lean protein. This results in the body using stored fat for energy not carbs. Below is an example of what Daniel ate in a day on week two when carb intake was at its slowest. POST WORKOUT
LUNCH
BSc Hydroxyburn Shred Protein mixed in water
Chicken and salad sandwich on protein bread
B R E A K FA ST
AFTERNOON TEA
Cheese and spinach frittata
Two dozen prawns with lemon
MORNING TEA
DINNER
asparagus, mushrooms, capsicum DESSERT
Smoked salmon quiche
Yoghurt DRINKS
Salmon with mustard sauce,
3L of water & 1.25L of BSc Green Tea TX100
Transformation
Daniel’s 8-week home workout
■
This three-day program is based on Chief’s revolutionary training protocol that has been 25 years in development, known as the Brabon Method. Each time-efficient workout has been designed to not only increase lean muscle, but to burn serious fat in the quickest possible time. All you need is a sandbag and/or sandball.
DAY ONE: LEGS AND SHOULDERS — Do exercise A twice (once each side) then exercise B. Three sets. 1A AIRBORNE LUNGE
3A SINGLE LEG DEADLIFT
TIME: 30sec REST: 15 sec
TIME: 30sec REST: 15sec
Balancing on your left leg, sit back slightly and rotate your right hip, reaching your right knee around to the outside of your left ankle, without touching your right foot on the ground. Drive back up.
Balancing on your left leg, stand up straight with the weight at waist level. Now slowly lift your right heel up as high as you can behind you while keeping your knee straight. Go to full stretch, then squeeze back to the start.
1B UPPER BODY JACKS
3B UPPER BODY CROSS COUNTRIES
TIME: 60sec REST: 15sec
Like regular star jumps, but you keep your feet glued to the floor. Keeping your arms as straight as possible, tap your hands on the outside of your thighs, and then swing them up until they touch above your head.
TIME: 60sec REST: 15sec
2A STEP FORWARD LUNGE
4A SINGLE ARM ARNOLD PRESS
TIME: 30sec REST: 15sec
TIME: 30sec REST: 15sec
Hold the weight against your collarbone, take a a big step forward then lower your back knee 3cm off the ground. Push down through your front heel and drive back to the start.
Hold the weight with your knuckles touching your collarbone. Thrust it straight up above your head, rotating your arm as you go so that your palm is pointing away from you at the top.
2B STRAIGHT PUNCHES
4B LATERAL JUMP
TIME: 60sec REST: 15sec
Stand with the ball beside your right foot. Drop into a half squat, then leap up and over the ball, landing in a half squat with it next to your left foot. Do another half squat then leap back over the ball.
Think more karate than boxing. As you throw your right fist out at shoulder level, drag your left elbow back past your ribs. Keep your knees slightly bent so you can add hip thrust.
Start with your left arm raised past your ear and your right arm back past your hip. Swing arms up past your body, imagining you are driving down, pushing off ski poles.
TIME: 60sec REST: 15sec
D AY O N E C O N T I N U E D O V E R P A G E
D AY O N E C O N T I N U E D
5A SINGLE ARM UPRIGHT ROW
5B JUMP OVER/ JUMP TURN
TIME: 30sec REST: 15sec
TIME: 60sec REST: 15sec
Hold the weight against your left thigh. Pull your left elbow up as high as possible until the weight reaches your collarbone.Pull your elbow back slightly at the top before lowering back down.
Stand with the ball in front of you. Drop into a half squat, then leap up and over the ball, landing on the far side in a half squat. Leap up again and spin around on the spot 180° landing in a half squat again.
DAY TWO: BACK, BICEPS AND TRAPS — do exercise A then move to exercise B. Three sets. 1A WIDE GRIP BENT-OVER ROWS TIME: 30sec REST:15sec
Grip the sandbag by the outside handles; hinge at the hips until your chest is facing the ground. Drive elbows out to the side and squeeze back until the bag touches your chest.
1B HIGH KNEE LIFT RUN TIME: 60sec REST: 15sec
3A BICEP ROWS TIME: 30sec REST: 15sec
Grip the bag by the vertical handles and hinge at the hips until your chest is facing the ground. Drive your elbows back past your ribs. At the same time lift the bag slightly so that it is aimed towards your collarbone.
3B LOWER BODY CROSS COUNTRIES
Sprint on the spot, driving your knees right up to waist level. Try staying up on the balls of your feet, and keep your arms relaxed as they swing through.
TIME: 60sec REST: 15sec
2A GOOD MORNINGS
4A SHRUGS
TIME: 30sec REST: 15sec
Holding the bag by the vertical handles, let it rest against the back of your hamstrings. Now lift your shoulders straight up as if you are trying to touch them on your ears. Slowly lower your shoulders and the bag back down.
Resting the bag across the back of your shoulders, hinge at the hips lowering your chest towards the ground while keeping your back straight. Once you’ve reached full stretch squeeze your glutes.
Start with your right foot forward, and your left leg back behind you. Take a small leap and switch legs so that your left leg is now forward, and your right foot is back behind you.
TIME: 30sec REST: 15sec
2B LOWER BODY JACKS
4B HEEL TAPS
TIME: 60sec REST: 15sec
Stand with a sand ball or bag in front of you. Rest your right heel on top. Jump up and switch legs so that your left heel is now on the ball. Be careful to tap with your heel, and not kick with your toe.
Imagine star jumps with your hands on your head. With your feet together, leap up and spread your feet so they are shoulderwidth apart. When you land, leap up and bring them back together.
TIME: 60sec REST: 15sec
DAY THREE: CHEST, TRICEPS AND ABS — do exercise A then move to exercise B. Three sets.
1A CLOSE GRIP CHEST PRESS
3B SPEED SKATERS
TIME: 30sec REST: 15sec
TIME: 60sec REST: 15sec
Lay on your back and grip the vertical handles. Hold the bag above your chest with straight elbows. Bend elbows and lower them towards the ground, keeping them close to your ribs, then punch back up to the start.
Balance on your right leg. Swing your left leg across behind you, then swing it out to your left, leaping as wide as you can. Land on your left leg, swing your right leg behind you and then swing it out to the right.
1B SWITCH SQUATS TIME: 60sec REST: 15sec
Start with your feet hip-width apart. Squat down, then jump up, landing in the wide squat position. Land with soft knees, dropping into a sumo squat then leap up again and land back in a closed squat.
2A PULLOVERS TIME: 30sec REST: 15sec
Lay on your back and grip the vertical handles. Hold the bag above your chest with straight elbows. Lower the bag towards the ground behind your head. Stop 3cm from the ground then squeeze back to the top.
2B SWITCH LUNGE TIME: 60sec REST: 15sec
Start in the lunge position with your left foot forward. Drop your right knee down 3cm from the ground, then jump up and switch legs. Drop your left knee down, then jump up again, and switch back.
3A OVERHEAD TRICEP EXTENSION TIME: 30sec REST: 15sec
Hold the vertical handles; lower the bag onto the back of your shoulders, with your elbows pointing forward. Straighten your elbows, driving the bag above your head. Slowly lower the bag to your shoulders.
4A OVERHEAD SITUP TIME: 30sec REST: 15sec
Lay on your back with your knees bent at 90°. Hold the bag above your chest. As you do a standard situp, drive the bag up above your head. Slowly lower yourself to the start position.
5A SUPINE JACKKNIVES TIME: 30sec REST: 15sec
Lay on your back with legs straight up at 90° to the ground. Reach up and touch your ankles. Slowly lower both your arms and legs until they are 3cm off the ground. Return slowly to start position.
4B SPRINTS (NOT SHOWN)
5B SPRINTS (NOT SHOWN)
TIME: 60sec REST: 15sec
TIME: 60sec REST: 15sec
Place two markers 10m apart. Start on your stomach at marker 1. Jump up, sprint to marker 2, turn around, drop to your stomach, get up and sprint back. When you return to marker 1, turn around, drop to your stomach and repeat.
Place two markers 10m apart. Start at marker 1, hop to marker 2 and return on your right leg. Now switch legs and hop to marker 2 and back on your left leg.
About The Chief and Emilie Chief Brabon and Emilie Brabon-Hames are the world’s leading rapid transformation coaches, having helped thousands in Australia, the US, UK and Malaysia achieve remarkable results through their large-group personal training program, ORIGINAL BOOTCAMP. They’re also behind the soon-to-be-launched online transformation community TransformationCoach.com.
gy m ,a ny w ay ? a ne ed s W ho Thanks to a surge in boot camp–style training, HIIT workouts and CrossFit, we’re officially living in a bodyweight-training world. But are you getting the most out of your outdoor intervals, burpees and sprints? With the help of our savviest trainers, we’ve created the only guide you’ll need to turn any public park, city street, rocky trail or sandy beach into your badass — and completely gratis — gym. By Peter Koch
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: Neil Gavin; Model: Samir Mora
: Neil Gavin; Model: Samir Mora
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City
Take It to the Streets Expert tips from the coolest man on concrete: Knox Robinson, Nike+ Run Club coach and captain of the urban running squad Black Roses NYC.
1) Make Every Run a Destination Run
3) Run at Night to Improve Your Form
A city means lots of streets — and lots of routes. So take advantage and run from Point A to Point B, not A to A. Says Robinson, “I’ll map out a route to the beach and run there, soak in the ocean, then have a meal on the boardwalk and take the train home.” You’ll always find it exciting — which, let’s face it, is the world’s best motivator.
Darkness reduces your vision a few metres in every direction, narrowing your focus and calming your senses (and, in a neat trick of perspective, giving you the feeling you’re going superfast). Take advantage of this lack of distractions by leaving behind headphones and concentrating instead on breath, stride and other real-time aspects of your running.
2) Know the Best Off-Hours Locations
Essential city-running gear
4) And Because It’s Awesome…
The most crowded business districts are guaranteed to be crowdfree deserts at night and on the weekends. “Financial districts and business parks are all great,” Robinson says. So map a route along George or Collins St on Sundays and enjoy the wide-open glory of beautiful, quiet, safe skyscraper canyons.
“I really dig running at night with sunglasses on,” says Robinson, who swears it helps him focus. He runs in yellowtinted lenses that “heighten the sensory experience when it’s more desolate than it is in the daytime.” Give it a try — but first make sure you’re cool enough to pull it off.
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Running coach Knox Robinson on his home turf, the streets of Brooklyn, NY.
THE SHOES
THE REFLECTIVE JACKET
Brooks Ravenna 7
ICNY Reflector Windbreaker
These are smooth and stable enough for a gritty, potholed street, and the midsole adapts to your stride over time. $199.95, brooksrunning.com.au
This jacket is stylish and understated in daylight yet lights up like a disco ball when hit by headlights. $120, icnysport.com
Beach
Lifeguard Your Routine For a full-body sand session any guy can do, we turned to fitness guru Kurt Lager, who trains lifeguard recruits on the beach. He advises performing in the morning, before the sun intensifies. Perform This Routine in Three Circuits: T I M E : 10 minutes at 100% effort ➔ 25m beach sprint (soft sand) ➔ 50m swim/sprint ➔ 10 pushups ➔ Repeat
T I M E : 10 minutes at 80% effort
➔ 500m beach run
(the softer the sand, the better/more difficult) ➔ 200m swim (100m
out/100m in; a surf beach will up the difficulty level)
• If time runs out in the middle of a rep, complete it and continue to the next evolution, says Lager. For added difficulty, make sprints zigzag or traverse a sand berm when you can; swimming can also include fighting a current or surf, if that option is available.
➔ Repeat T I M E : 10 minutes at 100% effort
➔ 50 lunges ➔ Sprint back to start ➔ Plank 1 minute ➔ 10 burpees ➔ Repeat
Pro speedster Max King routinely logs 80 miles on the trails every week.
Mountains
A G e a r: Ni c k Fe r ra r i; Pr o p s t y i n g by We n d y S c h e a h / Ha ey Re s o u r c e s . O p p o s i t e p a g e : A n d r e w C u t r a r o ; T h i s p a g e : P a u l N e l s o n P h o t o g r a p h y.
Elevate a Trail Run or Hike
Essential trail gear
Three ways to take your favourite off-road activity to the next level, courtesy of pro distance runner Max King 1) Work More Than Just Your Legs
2) Do the Real “Mountain Climber”
3) If You’re Walking, Walk Uncomfortably
• This is really about translating glycogendepleting exercises to the great outdoors for a full-body workout. King recommends doing pullups from low tree branches and lugging heavy rocks uphill. “When I was training for obstacle races, I’d pick up a rock midrun, throw it on my shoulder and hike up a steep hill.”
• When he’s prepping for a mountain race, King spends more time hitting steep technical trails that require hiking and some hardcore scrambling, using both feet and hands. It’s a killer full-body workout that engages the upper body and core — needed for balance over rocks — in ways that flat running can’t match.
• Even pro runners hike when things get too vertical. King advises going off-trail and exploring super-steep, gnarly terrain that’s impossible to run. “You may not be working on your aerobic capacity as much at that point,” King says, “but you’ll be working other things — balance, core strength and legs.”
T H E B AC K PAC K
THE JACKET
Salomon S-Lab Adv Skin 5Set Pack
Marmot Exum Ridge
“It can carry around a lot of gear with lots of pockets but doesn’t bounce around,” King says. $199.95, bogong.com.au
Consider the waterproof, breathable Exum Ridge. With fully taped seams, asymmetrical cuffs and storm-proof hood, it’s quite an insurance policy. US$300, marmot.com
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Three Badass Gyms You Didn’t Know Were Gyms 1) Parking Garages! The upper floors are more than likely unused, says Julian Daigre, who, with partner Austin Raye, has become an Instagram sensation for finding spots for functional fitness in unlikely places. Do short hill sprints on the ramps, broad jump across parking lines and use railings for modified pushups and vaults. 2) Bike Racks! The world’s best makeshift parallel bars are great for dips, abdominal knee and leg raises, and incline and decline pushups. 3) Museum Stairs! Adding stairs to your workout — whether it’s lunges, squat jumps or bear crawls — works different muscles from if you’re exercising on level ground. Also, because they’re designed to be easy to climb, museum — and some library stairs —aren’t steep, so they’re more versatile than the usual stairwell variety.
istock
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Playground
Be the Lord of the Jungle Gym Expert strength coach (and avowed low-impact bodyweighttraining fanatic) Zach Even-Esh, offers up his favourite junglegym workouts for blokes.
...without freaking out the parents... The playground is a fitness paradise. The problem? Kids. Avoid creepiness with these tips from monkey bar expert and Nerd Fitness blogger Steve Kamb .
M U S T - H AV E SUMMER SHADES
Native Eyewear Sunnies With high-contrast polarisation, mirrored reflex lenses, a Wayfarer look, and sticky-when-wet nose grip, Native Eyeware shades transition seamlessly from burpees to the barstool. shopstyle.com.au
David Magida says creeks and shallow riverbeds are underutilised public fitness settings that are great for “balance and ankle stability”.
RULE 1
Perform for time — 15 minutes — or with these descending rep ranges: A) Parallel bar hand walk (walk from one end of the bars to the other) B) Dip (10, 8, 6, 4, 2 reps) C) Leg raises on dip bar (10, 8, 6, 4, 2 reps) D) Pullup (10, 8, 6, 4, 2 reps)
O p p o s i t e p a g e ; T h i s p a g e , f r o m t o p : N e i l B e r n s t e i n / H u m a n K i n e t i c s ; T i m R i d e l y/ G e t t y I m a g e s
E) Run (200m) F) Lunge jump (10, 8, 6, 4, 2 reps) G) Squat jump (10, 8, 6, 4, 2 reps) H) Recline row under parallel bar (10, 8, 6, 4, 2 reps) I)
Knee tuck and push-up w/feet on swing (10, 8, 6, 4, 2 reps)
Engage parents ASAP • “Understand that it’s a potentially weird situation to begin with, so go out of your way to be respectful to parents. Say hi and carry yourself as though you know it’s a playground first, your gym second.” RULE 2
No trench coats • “I make sure I’m in workout clothes and listening to headphones to show I’m actually there to do a workout.” RULE 3
Go at night when kids aren’t there • “If at all possible, you don’t want to smack a kid in the face while doing burpees.”
The single best worko with your dog
Train with Your Best Friend
■ You can do a lot with you dog, depending on its breed and age, says trainer Nikki Moustaki, author of The Bird Market of Paris: A Memoir. But most healthy canines, from Great Danes down to Chihuahuas, can handle sprint intervals — maybe three sets of three 20- second sprints with 10 seconds’ rest — without a problem. “Sprinting kicks up the heart rate and allows for moments when you can offer your dog water and see if he wants to keep going,” says Moustaki. It’s great for discipline, too. “Encouraging your dog to sprint with you enhances your bond.”
Park
Go Commando Turn any picnic area into an obstacle course with these tips from Spartan pro obstacle racer David Magida 1) Make tables your great ally “I’m huge on my use of picnic tables,” Magida says. Try traversing them in different ways — crawl under one, jump onto and over the next . He’s known to arrange tables in sequence for an over-under-overunder series that simulates “getting up and getting down, compressing the body and teaching it not to cramp when it’s exhausted.” 2) Get your feet wet Practise running across a creek and scaling its muddy banks. “Wading through water is great for ankle stability and that confidence to move through rocky riverbeds where you can’t necessarily see your footing,” Magida says. Plus, running with heavy, waterdrenched shoes is a killer workout.
Run Your Own Private Gauntlet Tear a page from Magida’s playbook with this masochistic obstacle course 1) Starting in a field, sprint up and down a big hill. 2) Jump into a creek, wade down it for 30m, then climb out on the other side. 3) Sprint to picnic tables and do an army crawl beneath them. 4) Sprint to the other side of a field where more picnic tables are set up in an over-under-over-under series. 5) Sprint back across the field and perform 10 burpees. 6) Pick your way across a “lily pad” rock formation. 7) Plank. 8) Shoulder a bucket of gravel, carry it 100m out and 100m back.
3) Do a balancing act Set up a row of small stones of varying stability either across a creek or on dry ground, and pick your way across quickly but carefully, going step by step and staying JUNE 2016
light on your toes. “ With balance obstacles, you have to be nimble and light on your feet,” says Magida. This strengthens various stabilising muscles in your legs and core. ■ MEN’S FITNESS
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H₂0 on the go. Take water with you and you'll drink more of it. Simple.
things all healthy men do
T h e i r w o r k o u t s m i g h t b e d i f f e r e n t b u t t h e i r h a b i t s a r e t h e s a m e . We ’ v e m i n e d t h e h a b i t s o f h e a l t h y m e n t o s e e what traits they all share — so you can benefit.
BY JOEL SNAPE
01. USE PORTION CONTROL Yes, you could weigh and measure every macronutrient, but it’s not really necessary. All you need is a safe pair of hands.
03. Eat veg at (almost) every meal
F O R V E G E TA B L E S :
FOR CARBS:
F O R FAT S :
PA L M S
FISTS
CUPPED HANDS
THUMBS
For protein-dense foods like meat, eggs, fish and beans, aim for two palm-sized portions with each meal.
Colourful veg like broccoli, carrots, spinach and salad should take up most of your plate. Two fists per meal is your minimum.
For carb-dense foods you should keep your intake lower. When you’re eating grains, fruit or starchy carbs, keep it down to a pair of cupped hand s.
Your fat intake should come from healthy sources like almonds, avocado and butter — and you should eat just less than two thumbsized servings per meal.
FOR PROTEIN:
■ Non-negotiable — but the good news is, it doesn’t have to be painful. Steaming veg retains the most nutrients, but it’s tedious and complicated. Instead try “micro-steaming” — using your microwave to cook it very lightly — which takes mere minutes. “Just lay your vegetables in a single layer on a microwave-safe plate, then cover them with a couple of damp paper towels,” explains food scientist J Kenji López-Alt. “Microwave them on full power until the vegetables are tender enough to pierce with a fork. It’ll take anywhere between two and five minutes, depending on the veg you’re using and the power of your microwave.”
04. Drink to enjoy life ■ Not because of a stressful day, or because the office party seems like a waking nightmare without it, or even because it’s “good for you”. There’s evidence that alcohol can lubricate creativity and what experts call moments of “social connection”, but the key is to drink it mindfully. Spend a month tracking your real booze intake (use the DrinkAware app), and look for patterns of bad behaviour. Need to cut down? Do it. Otherwise: cheers!
05. Do long,slow exercise ■ Fitness professionals call easy efforts lowintensity steady-state (LISS) cardio, and it’s coming into fashion for several reasons. First, it’s so easy that it won’t cause your body to eat muscle. Second, it can actually aid recovery by getting blood to tired muscles. It’ll also help you metabolise oxygen more efficiently, making you better during tougher sessions.
06. HAVE WATER ON HAND THINKING ABOUT DRINKING
Less is more. Monitor portions and you'll eat smarter.
more isn’t cutting it: from UFC fighters to CEOs, people who need to function at a consistently high level know that having water within reach means you’ll increase consumption naturally. MF recommends Aqua Hydrate, which has two times the electrolytes of regular water, and elevated alkalinity to balance your system after a workout.
02. KEEP MEALS IN THE FREEZER Batch-cooking food makes everyone’s life easier. The below freeze well, and reheat nicely.
STEWS
M E AT S K E W E R S
CURRY
ANY SOUP
Vegetarian or beefbased. Serve with a spoonful of Greek yoghurt.
Switch the cream for coconut milk in beef stroganoff for a Paleo take.
Freeze after marinating. Resist the temptation to eat them like lollies.
Thai chicken works well, but there’s nothing wrong with a solid dahl.
They all freeze well. Whip up some broccoli.
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CHILLI
“A team cheers you on, inspires you, teaches you and helps you edge forward. It’s powerful stuff.”
07 . KEEP A TEAM AROUND THEM Pro cycling teams have a multi-million-dollar coterie of helpers to bake their rice cakes and carry their mattresses. You just need one or two dedicated helpers. “Healthy people have a support team,” says nutritionist Brian St Pierre. “It might be one person: a friend or family member who gets you, your dog who absolutely insists you take him for a walk in the morning, or your kid who is always up for a game of ‘see who can run the fastest’. This is the basis of a support system: a group of people who will help you along your fitness journey.” The next step? Identify a few friends who enjoy the same sports or hobbies as you, or maybe a cousin or colleague who’s game for a little healthy competition. Perhaps you’ve also talked to your doctor, who’s monitoring your blood levels and helping track your health improvements. Together, these people form your team. “They’re cheering you on, inspiring you, teaching you and helping you edge forward bit by bit. It’s powerful stuff.”
08. PUT A MENU STRATEGY IN PLACE You can’t always prepare vacuum-sealed chicken and veg. Navigate eating out without stumbling into sauce-and-sugar traps with advice from St Pierre. LOOK FOR PROTEIN
“Is there grilled chicken breast, lean beef, tuna or something similar? Start with that.” A D D V E G E TA B L E S
“If you can’t substitute salad or greens for your fries, look at the sides. You may be able to assemble a decent meal from a side of, say, eggs and another one of greens.” DON’T RULE OUT THE S TA R T E R S
“You don’t have to go the main. If your best option’s in the appetisers, go for that — and add sides if necessary.” REMEMBER YOUR GO-TOS
“Build a list of restaurants that you know have healthy options. Then you have a ready response when someone asks where you’d like to go.”
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estaurant reboot. You can eat out and still eat healthily.
13. PROTEIN SMOOTHIE
09. Go to sleep when they’re tired ■ Getting more than seven hours decreases your risk of heart attack, improves cognitive ability and might make you thinner. Some evidence suggests that earlier is more important: in the early part of the night, deeper non-REM sleep cycles dominate, with dream-infused REM sleep taking over towards dawn. There’s a window between 8pm and 12am when you should be aiming to get to bed for the most restorative sleep — but your optimal bedtime is dictated by genetic make-up. Bottom line? Go to bed when you’re tired, and try to keep it consistent (yes, even at the weekend).
M O S T O F U S A R E A W A R E of the benefits of a smoothie chocka with anti-oxidant-rich fruits and berries, but this powerful beverage can be given even more oomph with the addition of a protein supplement to really kickstart your day. MF recommends Nuzest Australia's Clean Lean Protein, which is gluten- and dairy-free.
10. Build habits, not willpower ■ All the research points to one fact: willpower is a brieflyburning candle, but habits are automatic and easily followed. Break bad ones and create good ones — start simple, by just putting your running shoes out every day or drinking one sip of water with breakfast. Then build up.
11. Eat an apple a day ■ Apple skin contains ursolic acid – a plant steroid-like compound that inhibits cancer cells, but apparently also helps improve body composition. In one study, mice lost fat and gained muscle tissue when ursolic acid was added to their food. No pushups involved.
Incorporating protein powder into a fresh and nutritious smoothie will give your whole body a boost.
12. STICK TO QUALITY COFFEE (AT THE RIGHT TIME) YOU’D BE FORGIVEN FOR
thinking that science is constantly changing its mind about the benefits (and downsides) of coffee, but actually the evidence is pretty consistent. It might reduce your Parkinson’s risk and the chance of developing certain cancers, while the evidence that it could prevent cardiovascular disease is inconclusive. The real reason you should drink it, though? It’s a proven performanceenhancer. Make it count by drinking it when cortisol naturally dips — around 10am is the perfect time for your first cup of the day.
Power player: A wide variety of ingredients will add extra kick.
14. Have a mini-mobility routine It doesn’t have to take long, but this is what’ll see you spring (rather than lurch) out of bed every day. Here’s your minimum-effect dose — add to it as necessary.
Lucas Zarebinski
COUCH STRETCH
Easy enough to do while watching TV. Plant one knee on the sofa, shin against the back, and put your weight on your other leg. Hold for 30 seconds, then repeat on the other side.
C O S S A C K S Q U AT
Sit on one heel with your other leg outstretched, then switch your weight to the other side. Repeat 20 times. Feels tough? Don’t worry, you’ll get lower over time.
M O U N TA I N C L I M B E R
Start in a pushup position. Bring one foot up until it’s next to your hand, then lean forward to feel the stretch in your groin and hips. Switch sides and repeat ten times.
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15. MAKE THEIR OWN SALADS
Pre-packaged iceberg lettuce and Caesar dressing? Not worth the bag they’re delivered in. For an easy way to pack in two or three portions of veg a day, throw rocket or dark leaves together with chopped capsicum or tomatoes, and add meat (leftover chicken or bacon are solid choices).
As for your dressings, “Keep squeez bottles with the recipes written directly on them in your fridge,” advises López-Alt. “Draw a line on the side with a permanent marker indicating the proportion of ingredients.” Use this one as your fat loss go-to.
¼tbsp dijon mustard ¼tbsp balsamic vinegar 2tbsp extra virgin olive oil Cracked black pepper
17. Rebrand ■ “If you describe yourself as a latte lover or a pizza fiend, people will push those temptations onto you, thinking they’re doing you a favour,” says Wong. “Do yourself a favour and rebrand: tell people you’ve got a thing about good-quality coffee and grass-fed steak. When you talk the talk, you’ll naturally walk the walk.”
18. Create stress-management systems Not all stress is bad. Some of it keeps you alert, increases concentration or helps you rise to meet challenges. The difference? “Good” stress comes in short bursts, and is over quickly: “bad” stress is ever-present. Healthy people distinguish between the two, and the simplest fix is single-tasking: switch off any electronics you’re not directly using, and focus on one task for at least 15 minutes. Do one thing well, then move on to the next.
19. Read books ■ It increases neural connectivity and brain function, something not even the most highbrow Netflix binge can manage. For maximum results, use the Tim Ferriss model: non-fiction in the morning (to promote creativity) and fiction before bed (so it doesn’t disrupt sleep).
20. FIND A PETROL STATION BACK-UP …OR TO PUT IT ANOTHER
ys nd olid t.
way, a blood-sugarbolstering snack option that you can source at any basic cornershop or 24-hour garage. Your best bet: beef jerky or biltong, both of which typically pack 36g of protein per 100g pack. Add in a handful of (unsalted) nuts and — we’re being optimistic here — a piece of fruit, and you’re set. ■
16. SHOP OUTSIDE THE SUPERMARKET “You’ll get better quality food at — usually — lower prices,” says transformation coach Dalton Wong. “And you’ll know where it comes from.” Here’s how to do it.
FIND A FISHMONGER
G E T V E G E TA B L E S D E L I V E R E D
“You’ll find cheaper cuts of meat, including beef brisket and lamb shoulder, then throw them in the slow cooker,” says Wong. “Most butchers also give away bones so you can make your own stock.”
“Look for tuna, gemfish or sardines, which are high in omega 3 fats. If you still want salmon, buy a whole side of it and chop it into portions for the freezer.”
“The best services deliver veg you’ve never heard of, like black salsify and romanesque cauliflower, alongside recipes for them. It’s ideal for building up a repertoire.”
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USE YOUR LOCAL BUTCHER
NEW
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P h o t o g ra p h s by Ke v i n Z a c h e r
Trainer Ryan Flaherty watches linebacker Reggie Northrup from Florida State
I F Y O U ’ R E A F O O T Y P L AY E R — N O M AT T E R T H E S TA N D A R D — Y O U N E E D T O G E T T O G R I P S W I T H T H E T R A I N I N G P H I LO S O P H I E S O F T O P - F L I G H T N F L C O M B I N E C O A C H R YA N F L A H E R T Y . H E I S T H E W O R L D ’ S F O R E M O S T E X P E R T I N R U N N I N G FA S T E R , J U M P I N G H I G H E R A N D G A I N I N G E X P L O S I V E P O W E R . A C C O R D I N G T O H I M , U S I N G A P R O P R I E TA R Y F O R M U L A — A N D J U S T O N E H A R D C O R E P O W E R L I F T — C A N M A K E A N Y O N E A M U C H B E T T E R AT H L E T E . E V E N Y O U . BY JOSH CONDON
The Flaherty Formula Peak ground force ÷ body weight = speed & power (+ lots & lots of $$$)
T
H E R E I S N O - O N E I N T H E N R L , A F L O R A - L E A G U E L I K E R YA N F L A H E R T Y.
No-one with the same capacity to improve the on-field output of high-level competitors. But given his reputation as one of the most tech-savvy trainers in the world — a soft-spoken metrics whiz who once pocketed $2,000 off Heisman Trophy [the award for most outstanding college footballer] winner Johnny Manziel for correctly predicting the quarterback’s 40-yard (36.5m) dash time down to a tenth of a second — I expected to see a much cooler gym setup from him. After all, when the owner of Prolific Athletes, based in Carlsbad, California, isn’t training college footy’s top prospects for the NFL combine — the league’s yearly pre-draft data fest measuring all things strength, speed, jumping and agility — Flaherty is drawing up quant-based workout programs for Serena Williams, Bayern Munich
midfielder Mario Götze (who scored the winner for Germany in the 2014 World Cup final), US rugby speedster Carlin Isles and countless Major League Baseball players and US track & field Olympic athletes. This is the guy who once told a reporter that when he watches athletes play, he “sees in numbers” only, as if he looks past their flesh and directly into their biological machinery. So when I arrive at Flaherty’s latest ultra-exclusive six-week NFL combine camp one chilly January morning in San Juan Capistrano, California, I’m surprised to discover no million-dollar bio-monitors with electrodes sprouting off athletes in gleaming, full-body supersuits, no glowing screens flashing columns of numbers that pour down ad infinitum. Nor is there any space-age machinery scattered about, processing heart rates, speed, acceleration, intensity or power figures. Frankly, I’m not certain I even see a Fitbit. It’s just your standard gym where guys are lifting free weights and running sprints while listening to music. It’s almost like I’ve 78
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taken a wrong turn and ended up at some high school’s early-ball conditioning session. But no, I’m in the right place. And as I learn, Flaherty is even more obsessed with quantitative analysis than I’d previously thought. He just doesn’t need sci-fi equipment to gather his data, and his workout philosophy and training process are so disarmingly simple and effective, it’s hard to believe. Over several years of refining his approach to helping star athletes build power, explosiveness and speed, he has developed a proprietary formula that yields a single crucial metric that informs everything he does. He calls it the “Force Number”.
Clockwise from far left: Roger Lewis, wide receiver from Bowling Green; Flaherty and Nick Vigil, linebacker from Utah State; Jared Goff, quarterback from the University of California; Nick Vannett (running), tight end from Ohio State.
With that one piece of data, he says, he can predict with 99% accuracy “any athlete’s 40-yard dash, vertical leap, even a 10K run time”. What’s more, improving an athlete’s number is not only possible, it’s also largely accomplished with the help of a single hardcore power lift. (More on that later.) So if you’re an aspiring professional athlete looking to take your body to the next level — and, say, sprint like Jarryd Hayne, jump like Jeremy Howe or explode off the line like Greg Inglis — you pay Flaherty upward of $20,000 for one of 12 spots at his camp to learn your figure and improve it. Yes, it sounds pretty cool, like some crazy stuff straight out of Star Wars. But unlike that metaphysical force, Flaherty’s number actually exists. Believe me, I know. I’m here because he’s going to tell me mine.
The Secret to Running Like the Wind I meet Flaherty and his clients on a high school football field with a backdrop of low, dusty hills. As his colleagues lay out a set of neon cones in a grid, a handful of agents — all middle-aged guys in polo shirts — stalk the sidelines and take hushed phone calls. Flaherty, 33, is tall, with an athlete’s sure-footed presence. He’s also talkative, with colourful opinions on fitness springing rapidfire from his mouth. And if you spend time with him, you’ll discover he has a knack for explaining just about anything, no matter how complicated, using a single number. For example, when Utah State linebacker Nick Vigil, at 188cm, 104kg, sprints by, Flaherty first pokes fun at him — “Nick, you have the steps of a circus midget, dude” — before singling out the number 11. Flaherty ambles over to the starting line and turns and
paces out 11 yards (10m), repositioning a bright orange cone. “When I’m watching [the 40-yard dash at] the combine, the only thing I’m watching is this 11-yard line,” Flaherty says. “Based on where your step is at that line, I know your time.” If a football player wants to run a blazing 40 — clocking in at 4.5 seconds or less — Flaherty says, his seventh step needs to land at or past that 11-yard line. Period. Step counts, Flaherty has learnt through thousands of hours of research, are an incredibly reliable indicator of race results. When you adjust for height, he says, the athlete who takes the fewest steps during any race will win because longer strides indicate an athlete is generating more force per step than his competitors. Over the course of a race, that extra distance per stride compounds. In a 100m sprint it could mean the difference of a step or two at the finish line; in a marathon, with about 20,000 strides taken, that extra 8cm per step puts a runner a full 1.6km ahead of his previous pace — exactly what Flaherty observed in 2014 after training distance runner Meb Keflezighi, who won the Boston Marathon. No matter what, he tells the group, the goal should be hitting that seventh step at the 11-yard cone. Vigil steps up to the line for another go. “These guys are focusing so much on the start, they’re tensing up, which shortens the steps,” Flaherty tells me. “If they relax and focus on long, powerful strides, they’ll start running faster.” Sure enough, the times start falling immediately, even though the athletes aren’t trying as hard. Many clock their fastest times of the day. “Form has almost zero to do with speed,” Flaherty says. “Speed has everything to do with how much force you create. The two main factors in speed are stride frequency and stride length, and both are products of how much force your body creates with the ground. So if I JUNE 2016
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From left: Ejiro Ederaine, linebacker from Fresno State; UCLA offensive lineman Jake Brendel (performing the hex-bar deadlift); and Florida State linebacker Reggie Northrup.
can improve the amount of force an athlete creates on every step, in turn I’m going to greatly affect his or her speed.” And the surefire way to create more ground force, he says, is to attack one power lift really, really hard.
The Most Badass Lift in the Gym Flaherty’s long journey to becoming an elite trainer began when he was a young athlete growing up in Los Angeles, which is where he discovered that speed is something that can be taught. As a boy he was strong, coordinated, athletic. There was only one problem: He was slow. But when, at age 10, he started working with a track and field coach who improved his form and stride, he quickly found himself the fastest kid on every team he played for. “Even at that age it was obvious that speed is a skill,” he says. “Most people think it’s just something you’re born with, but it’s actually something you can learn, something you can train. I was the product of that.” Flaherty attended Utah State University on an American football scholarship, playing wide receiver. His athletic career ended there, derailed by chronic ACL injuries. He moved to San Diego, where he earnt an undergraduate kinesiology degree with a master’s in biomechanics from San Diego State University. He started training and observing local track athletes and became obsessed with the question of what makes one athlete faster than another. “I noticed that very few of the trainers I’d worked with collected much data,” he says. “A lot of them were just applying philosophy. But when I asked, ‘What are the results you’re getting; what are the average improvements?’ they didn’t know. It was, ‘We’re getting a few tenths off the 40-yard dash, some improvement on the vertical, and the bench press is going up.’ I realised that if I wanted to separate myself, to have accountability for the programming I was doing, I was going to keep data on every athlete.” In those years Flaherty spent untold hours accumulating data on elite sprinters, using high-tech video-analysis software and a sophisticated and obscenely expensive piece of equipment called a “force-plate treadmill” (essentially a treadmill that also 80
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measures ground forces). “At first I thought that running was all biomechanical,” he says, “but it wasn’t until I started looking into all this data from every race that I realised it always came back to peak ground force — I can take someone and make him the most perfect biomechanical sprinter in the world, but if he doesn’t have a very good strength-to-weight ratio he’s not going to go anywhere.” That ratio is the basis for his Force Number. Flaherty originally discovered this during a 2005 study of sprinters running on a force-plate treadmill. To explain, he shows me a series of slides on his computer illustrating the study data: The athletes, marked A through H, are ranked first by peak ground force generated, then by body weight, then again by the relationship between the two. (Mathematically speaking, that’s the Force Number: your peak ground force divided by your weight.) It should be noted that the highest Force Number doesn’t come from the athlete with the highest peak ground fortce, but the athlete with the highest peak ground force relative to his body weight. It’s an important distinction, and one he notes when showing me the next slide, which compares each athlete’s Force Number with his 100m sprint time. The correlation is, to be sure, perfect. The sprinter with the highest force number has the fastest time, the next-highest force number aligns with the next-fastest time, and so on, all the way down the line. He has since tested his force theory on more than 6,500 athletes and consistently found, with 99% accuracy, that the larger the Force Number, the stronger the athlete is, the faster he can run and the higher he can jump. But once Flaherty had discovered his metric, he found that it was difficult to calculate on a larger scale, given the methods he was using at the time. A force-plate treadmill is large, unwieldy and wildly expensive. You can’t exactly check it on a plane or buy it in bulk. So he went looking for a universally available lift as a substitute for determining peak ground force. “I took the data I had from the force-plate treadmill and started correlating it with various exercises,” he says. “It wasn’t correlating to the squat, it wasn’t correlating to the front squat, it wasn’t correlating to the power clean or the leg press either.” The answer, ultimately, was the hex-bar deadlift.
Lift Like a First-Rounder According to top NFL combine trainer Ryan Flaherty, founder and CEO of Prolific Athletes, the hex-bar deadlift (aka the “trap-bar deadlift”), is the best, most efficient lift you can do since it utilises 90% of skeletal muscle at max effort. Here, Men’s Fitness Training Director Sean Hyson offers a crash course in doing it right. If you’re just getting started, bear in mind: The first week, you should perform several warmup sets of 8 reps, gradually adding weight until you reach a load that lets you do about 9 reps — still, perform only 8. The next week, follow the same procedure but work up to 6 reps, with a 7th “in the tank”. Week 3, go for 4 reps. For the next three weeks, work up to 7-, 5-, and 3-rep maxes. You’ll notice your streng th and speed increase dramatically.
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Dead if t: James Miche fe der; St y ing by Christina Simonet ti; G r o o m i n g b y M e g a n L a n o u x / E x c l u s i v e A r t i s t s M a n a g e m e n t u s i n g D r. H a u s c h k a
STEP
Also known as the “trap-bar” deadlift, it gets its name from the hexagonal-shaped bar the lifter steps into, effectively allowing him to centre himself over the weights (see right). Unlike a traditional straight-bar deadlift, a lift using the uniquely shaped hex-bar takes pressure off the lifter’s spine, lower back and hamstrings. Also, because of the more balanced range of motion, out of every lift in the gym, it’s the one on which your body can lift the most weight. (Yes, even more than a squat.) Because the hex bar is so efficient, every rep utilises 90% of skeletal muscle. What’s more, these are the same muscles you rely on to run, jump high and explode upward, fighting gravity. When he ran the numbers, Flaherty found that the Force Number calculated from a one-rep max for the hex-bar deadlift yielded the exact same correlation as the ratio derived from force-plate treadmill numbers. He also discovered that the bigger your hex-bar deadlift, the bigger your Force Number. In other words: Congrats! You’re a better athlete. (For the record, Jamaican sprinter and reigning world’s fastest man, Usain Bolt, holds the highest Force Number ever recorded: 3.9.) In 2014, Flaherty used the hex-bar deadlift to skyrocket Manziel’s combine numbers. Manziel arrived at Flaherty’s camp with a maximum hex lift of 240kg, a vertical leap of 70cm, and a 5.09-second 40-yard dash. Weighing 91kg, his Force Number was 2.39. After two months of Flaherty’s deadlift program, Manziel had packed on 3.8kg of muscle — and could lift 308kg for a Force Number of 3.2. Official combine stats recorded Manziel with an 80cm vertical leap and a 4.68second 40-yard dash, an improvement of about 0.4 seconds. At the high school in California, hex bars are everywhere, scattered about like weapons in an armoury. Later that afternoon I watch first as NFL hopeful Jake Brendel, a 193cm, 136kg offensive lineman sporting a UCLA T-shirt and red Viking beard, steps into the centre of one that’s stacked with so many weights, there’s no room for collars. He grips the handles, bends his knees, straightens his back, raises his chin. The bar elevates and then crashes down, over and over again, like a monstrous piston. I do the maths in my mind: five 20kg plates on each side plus the bar itself over five reps means he’s lifted over a tonne. When the 23-year-old drops it for the last time and meanders his way to a box for a round of single-leg jumps, I ask him if he knew
STEP
STEP
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■ Stand with feet
■ Take a deep breath
hip-width apart. Bend your hips back to lower your hands to grip the bar, bending your knees. Your lower back should be flat. Grasp the bar’s handles in the middle. The big knuckle of your middle finger should line up with the center of the bar. Push your knees apart.
and brace your abs. Your chest should point forward and your eyes should focus on a spot on the floor several feet in front of you. Retract your neck so you feel like you’re making a double chin. Now drive your heels into the floor as you begin lifting the bar upward.
■ Stand up, squeezing your glutes as you lock out your hips. Be careful not to lean backward and push your hips too far forward, which will hyperextend your lower back. Keep your back flat as you bend your hips back and lower the bar. It’s OK to drop it, but control its path.
Tank: Pitbull Shorts: 2XU Sneakers: Nike
With 90% of your muscles engaged, you can lift more weight with this lift than any other in the gym.
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“Most people think speed is something you are born with, but it’s actually something you can learn, something you can train.”
how much weight he was moving. “No idea,” Brendel says, without breaking stride. “I just do what the man says.”
Thanks to the Formula, My Force Awakens Finally it’s time for my own Flaherty-run training session. I enter the weight room, where a portable speaker pumps Lil Wayne as compact halfbacks, wiry receivers and massive nose tackles rotate between sets of heavy bench presses and pullups. At 178cm and 84kg, I feel like a man shrunk in an industrial dryer. But I get to work, kneading myself on a foam roller in advance of my deadlift session. This is my first workout of the day — meanwhile, Flaherty’s clients, following speed drills and a long round of various skill work run by a corps of position experts, are on their third. Flaherty puts me through a few low-weight test runs of the hex-bar and settles on four sets of four reps at 165kg, around 90% of what he calculates is my training max of 185kg. The lift feels as balanced and natural as it feels hard and satisfying; more than anything, I immediately feel the burn in my forearms and glutes. After a break, Flaherty cycles me through five reps per leg of single-leg seated box jumps. The rest between sets is way longer than I’d imagined it would be — four to five minutes — but Flaherty says it’s necessary for recovery when you’re working with weights this heavy. He tells me a good target range for the average guy is a Force Number of anywhere from 1.8 to 2.4, which is “a great place to be in terms of bone density, muscle mass and overall relative strength, to allow them to do any activity and be at their peak.” I’m pleased when Flaherty calculates my Force Number at 2.2, which he says is good. Now that I know my number and I’ve finished my hex-bar session, Flaherty leads me to the other main component of his workout: the fine-tuning. He puts me through a series of single- and double-leg jumps, then shows me some data on a laptop, pointing to a place where my figures plateau. Something’s out of whack, he says. So he stands me on the edge of a box and instructs me to balance on one leg, lowering for three seconds and raising for two, 15 reps per side, as he watches my range of motion. “Your knees go valgus,” he finally says, apparently referring to the inward rotation that gives me a brief knock-kneed stance on my descent. “That’s why your numbers level off. We’ll fix this.” Like most trainers, Flaherty is a stickler for form, and he calls these microscopic movement dysfunctions “power leaks”. I have more than a single power leak, including one that stems from an underdeveloped vastus medialis obliques, otherwise known as the teardrop-shaped part of the quadriceps that sits inside the knee. To ultimately improve my hex-bar deadlift, he says, I need to “plug those leaks” and restore balance and efficiency of movement with a series of smaller exercises. (According to Flaherty, the popular canon of complex bilateral movements, like squats and Olympic lifts, actually mask those little deficiencies, so it’s important to look for them.) So I do a series of stepping exercises using a theraband with many slow, controlled reps and hip exercises in which I lie on my side and rotate my legs forward and back, working the hip muscle at the joint. These controlled, unilateral exercises look to the naked eye like simple rehab work, but Flaherty assures me I’ll soon hate them. He’s not wrong. During the slow stepping exercises, my body burns and trembles as I try to balance. Though I detest squatting in general, I 82
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find myself fantasising about being under the weight of a bar instead of hovering all jelly-legged. In a back room afterwards, I catch up with Flaherty again as the athletes around us inhale tonnes of food and lounge on couches watching a sports show. I still can’t get over how elementary the whole thing seems. Flaherty, with a scientist’s confidence, assures me it seems simple only because it’s so effective. “I can work 90% of skeletal muscle with just one exercise,” he says. “That negates a lot of other exercises you incorporate for diversity. I can add 7kg of muscle to your quads, your glutes, your hamstrings through single-leg body-weight exercises and make you stronger in all those other lifts. So if I can do that, do you even need to do snatches?” And I’m not the only one who appreciates the simplicity. “For athletes, it’s really easy because they have a number,” Flaherty says. “Like, ‘My strength-to-weight ratio needs to be 3.2 for me to run a 4.5-second 40 for the rest of my life.’ Marcus Mariota [Tennessee Titans quarterback] does the hex-bar deadlift programming one day a week to maintain his number. But he’s also doing the Tennessee Titans weight-room program, which is nothing like mine, but it all works perfectly. “There’s a unifying aspect to this,” he continues. “Whether you’re a football player looking to run a fast 40 or just an everyday athlete looking to be more efficient in distance runs or get through your workouts easier. When your Force Number improves, almost any athletic endeavour improves, and at the same rate.” Only once over the course of two days do I see Flaherty bristle. It happens early in the trip, when I casually drop the phrase “celebrity trainer”. He doesn’t like the term. His programming is based on research, he says, insisting that people should listen to him only because of what he’s saying, not because of who he trains. But then my brain ping-pongs from Seattle Seahawks quarterback Russell Wilson to Serena Williams. There are a lot of championships and playoff appearances among those two. Like Flaherty says: The data never lies.
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POWER UP Wo r k i n g o u t w h i l e getting your muscles zapped is supposed t o m a ke yo u s t r o n g e r, fa s t e r. M F ’s M a x Anderton tests out electronic muscle stimulation (EMS).
12% increase in strength (despite the tiny weights)
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WHAT IS IT? When anyone mentions electronic muscle stimulation (EMS), the first thing that comes to mind are products marketed with outlandish promises like, “Never Go to the Gym Again!” or “Get Washboard Abs While Watching TV!” If you believe those claims and buy the products, you’re in for an unpleasant shock. However, EMS — where the muscles are stimulated by an electrical current channelled through pads or clothing in contact with the skin — does have beneficial effects: it’s long been used by athletes to build strength, with current advocates including Usain Bolt and the German national soccer team. Now, classes using the technology are popping up in gyms around the country. Rather than peddling the ludicrous idea that you can simply whack on some pads, twiddle some dials and get shredded while lounging on the sofa, they combine EMS with a HIIT-style session. A Tron-effect suit sends electronic waves through your abs, back, chest, thighs, glutes and biceps while you train, adding extra resistance to movements and enhancing contractions.
THE METHOD When we use our muscles voluntarily, our bodies try to conserve as much energy as possible to prolong endurance. This was great for cavemen, who might have needed to chase their dinner for hours at a time. For someone who wants to get as much out of their lunchtime workout as possible? Not so much. But in the 1950s, a Soviet scientist named Dr Yakov Kots presented evidence that applying electricity to muscles overrides that natural energy-retaining mechanism, causing all the motor neurons to fire at once and creating up to 30% more tension in the muscle. The creators of the class I will be doing claim that this enhanced muscle engagement and the extra work required to perform the exercises, makes a 20-minute class as effective as 90 minutes of conventional training. Visible results are expected after just four sessions, with only two sessions needed a week. But can it really be as easy as all that?
THE TEST Although instructor Álvaro Suárez comes across as friendly — he has a sports science degree and years of experience with EMS — it’s hard not to feel intimidated. After all, this man is going to be administering ever86
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MF submits to the “gentle torture” of an EMS class.
increasing waves of electricity to my bo for the next 20 minutes. Intimidation is replaced by mild but genuine fear as MF is given skintight shorts and a top to change into. Next, a warm, damp vest and bottoms (to increase conductivity) are put on, strapped up and connected to the EMS machine. It feels weird, but there’s no turning back now. Classes are done solo or in pairs, and Suárez starts with a gentle warm-up of jogging on the spot. He introduces the electric pulses and… it actually feels pretty good. Like being tickled on the inside. Things ramp up as we move on to star jumps followed by squats. All the time Suárez is asking me if it’s OK to crank up the power. Every time, I say ye Soon, it’s not so pleasant any more. As the power of the waves increases, even simple movements become harder to perform. The sensation of the electricity isn’t painful as such, but the way it contorts your body feels totally bizarre. About halfway through the first session I’m doing squats into overhead presses and seriously struggling to exten my arms at the top of the movement. Th dumbbells are 2kg. The final set of exercises are abs-base You have never felt the pain of a plank until you’ve done it in an EMS class. It’s almost easier because your body is electronically manipulated into holding the position, although the vibrating sensation on my lower abs is intense. The session ends with me lying on my back as my whole body is shocked with gradually reducing intensity. It’s like an electronic massage; a pleasant way to end.
THE VERDICT Having once been one of those fools who hoped to get a six-pack by strapping myself to what was essentially a ninevolt battery (in my defence, it belonged to my brother), I was sceptical at first of EMS. Then I looked into the science. Clinical studies from universities around the world have shown that not only does it offer the strength-building benefits of fully engaging muscles as Kots discovered in the 1950s, it can also help with injury rehabilitation and problems such as incontinence and back pain. Luckily, I don’t suffer from either of those, but gym director, Tom Chance, does (back pain, not the other one) and claims that just one class alleviates it for him for up to two weeks. Class regular James Selkirk, 34, has had lower back problems over the years. “EMS allows me to work with an intensity I would never normally be able to achieve,” he says. “It’s improved my strength and stability without leaving me in agony afterwards.” That’s not quite my experience.
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In Australia, SpeedFit is currently the most popular network of EMS personal training studios. They use a powerful combination of whole-body electrostimulation with a set of static and dynamic exercises that target all major muscle groups simultaneously. There are no weights used at SpeedFit gyms, which makes the workout low impact even at intense muscle contractions. In many ways it’s like lifting weights, without the weights. Depending on your level of fitness, your workout may be either extremely gentle, performed standing still, or very intense, with strong muscle contractions and dynamic exercises.
A 20-minute EMS class is as effective as 90 minutes of conventional training.
sessions was so severe I could barely lift my arms, while the pain in my glutes made me do involuntary old-man grunts when sitting down or standing up. And my body is used to heavy squat sessions, hill sprints and other intense exercise. The aches lessened as the weeks went by, proving that my previously underused muscle tissue was getting used to regular activity. After eight EMS sessions I can go heavier with overhead presses than I could before, and I now also hold planks for over two minutes (my previous record was 1min 55sec). So it seems there are major physical benefits to EMS, without even touching on its power to hasten recovery from injury. And because you only do two sessions max a week it’s great for the time-poor. I also liked the fact classes are small; one or two at the most, which means guys who are self-conscious can work out without fear. Overall, I’d say EMS is definitely worth checking out. ■
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DA PPER SNAPPER Baking fish is by far one of the healthiest cooking methods. (Here: a red snapper with brussels sprouts.) It also keeps fish moist and cuts down on any fishy smell in the kitchen.
TH E F I G T GU UY’ S ID E TO
The smartest and most affordable ways to incorporate the world’s greatest lean protein into your daily diet. By Nils Bernstein Photographs By Travis Rathbone
F A C T N O . 1 : You need to eat fish. It’s high in protein, low in calories, and contains a lot less fat than meat (and it’s often the best type of fat: heart-healthy, muscle-building omega-3s). But you already know that — which, unfortunately, doesn’t change Fact No. 2: You rarely eat fish. Maybe you’re lazily committed to being a master of the cheap post-workout chicken cutlet. Maybe you find that cooking flathead or John Dory is just too expensive, too involved, too temperamental. (Back to chicken!) Or maybe you’ve confined your fish eating to restaurants, where you’re likely consuming it the wrong way. (We’ll show you the right way.) But don’t worry, dudes, we got you. Bearing in mind today’s mind-boggling array of “farmed” and “wild” fish, we’ve reached out to some of the world’s top fishmongers, chefs and ichthyologists (fish scientists) to seek out the easiest ways for you to incorporate more fish into your daily diet. These include the best ways to prep fish quickly and simply at home, how to pick a luxury chef-approved tin of tuna that isn’t bone dry and which questions to ply your waiter with to guarantee he brings you the freshest, healthiest-cooked catch. Because there’s no way to get around Fact No. 3: Eating more fish will add not only muscle to your body but also years to your life.
THR EE FISH YOU’R E NOT A LLOW ED TO B U Y. E V E R .
For the sake of your central nervous system. (And also for the safety of the planet.)
The Five Best Value Fish to Buy at Your Market No one should ever spend $50/kg on flathead
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BLUEFIN TUNA Known as “hon-maguro” at the sushi bar, these fish are being perilously overfished due to Japanese demand. Bottom line: They’re tasty as hell, but if you eat them you’re probably going to hell.
ORANGE ROUGHY The endangered orange roughy, whose mild flavor is easily matched by any number of sustainable options, is a bottom dweller caught by trawls — huge nets that disturb important parts of the ocean floor and catch large amounts of by-catch.
SHARK These top-chain predators crucial to the marine ecosystem are preyed on by trawlers, fishermen hunting them for shark-fin soup, and individual arseholes. Also, shark meat is high in mercury — which can damage the central nervous system and is particularly dangerous to pregnant women and children.
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delicious and oftentimes a fraction of the price,” says fish restaurateur Ian MacGregor. If you like your fish mild and sweet, go for Leatherjacket (typically about $10/ kg). Cook whole (six minutes each side) then add red wine vinegar and rosemary leaves to the crunchy bits for a tasty sauce which perfectly complements the fish’s firmer texture. Skate (roughly $8/kg), is a stingless ray whose meat comes from its “wings”. “People tend to stay away from skate due to its stringy appearance,” says MacGregor, “but flavour-wise it stacks up against any sole or flounder and is always at a far better price than 95% of the fish in the case.” If you prefer your fish darker and oilier — and, if you’re a lifter, you should, since they come jammed with more omega-3s — then MacGregor
recommends Spanish mackerel (close to $25/kg), a mild-tasting fish that’s high in omega-3s and vitamin D, and is more elegant than beefy tuna steaks. “It’s one of my favourites,” he says. “It’s consistently available and versatile: You can bake, broil, poach or grill it; it stands up to almost any sauce; and it’s delicious just sprinkled with sea salt and lemon.” Fish-eating trends come and go — it wasn’t that long ago flathead was considered a poor man’s dish. Blackfish also known as Luderick (about $8/ kg), is also deserving of a dinner table comeback. Its softer white flesh is easy to eat either grilled or fried. Batter it with plain flour and tumeric for a tasty twist. Eastern Coast Whiting ($7-$15/kg) is another unsung hero that can be eaten whole (scaled and gutted) and deep-fried for an excellent starter.
Fo o d s t y l i n g by Suz a n n e L e nze r; Pr o p s t y l i n g by We n d y S c h e l a h / Ha l l ey Re s o u r c e s; Il l u s tra ti o n s by Jo e M cKe n d r y
The fish sold in your local market can be broken down into two basic categories: Flat fish, like flounder, sole and flathead, which have lean, white flesh and a delicate flavour, and are ideal for fish novices; and round fish, which are broken down by their relative richness. There’s oily fish — dinner-party staples like salmon, trout and mackerel, which have sharper tastes that fish connoisseurs love — and leaner white fish, like John Dory, cod, snapper and barramundi, which are milder and more versatile. Taking into consideration taste, health benefits and price, which fish lend themselves to the most idiot-proof cooking? “As delicious as expensive fish like tuna and swordfish and can be, there are always other species available that are equally
22.5
GRAMS PROTEIN IN ONE 100G SERVE OF BR EAM
LOOKS M AT TER When shopping, pick fish with shiny skin; no bruises; firm, taut flesh; bright red gills; and clear eyes.
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Become a Master Fish Chef with Just Three Essential Cooking Techniques TECHNIQUE 1
THE BAKE Baking is simple, foolproof and mess-free. It’s also easy to do a large quantity at once, it doesn’t stink up the kitchen, and it’s healthy because little extra fat is needed (in fact, you can get away with using no oil at all). Plus, pretty much any fish can be baked (just adjust the time based on thickness). To start, try the instructions below to bake a) salmon with lemon and dill; b) branzino with lime and basil; or c) rainbow trout with orange and oregano. INSTRUCTIONS
■ Gently toss 500g
How to Order Fish in a Restaurant Ask these four questions to learn if your snapper is really bream and why you don’t want it “braised.” 1. What country is the fish from?
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Though it’s a myth that all fish farms are bad, wild-caught fish are almost guaranteed to be healthier, to have been harvested in season, and to have caused less environmental damage. (Btw, Atlantic salmon is never wild caught and is always farmed, no matter what a pushy server might claim.) Great buzzwords to hear: “Hook and line”, “hand line”, “pole”, “troll”, “jig” or “spear gun.” 3. Is this fish really [_]?
Fish fraud is real. In the conservation group JUNE 2016
Oceana’s DNA studies on restaurant fish, for instance, 67% of 82 “wild” salmon samples were actually farmed. For the sake of your wallet, know that snapper may really be bream, mahi mahi could be yellowtail and cod could be whiting.
TECHNIQUE 2
4. How’s it prepared?
THE POACH
Pan fried and braised fish will be swimming in too much oil, and too much butter’s a lock for fish cooked in a pan or served with sauce. Best bets: Grilled, baked or ovenroasted, with sauce on the side.
Poaching is one of the healthiest ways to cook fish, and also keeps it from drying out or stinking up the kitchen. Poached fish can be served hot, cold or at
INSTRUCTIONS
■ Place fillets in a wide saucepan with just enough vegetable or chicken stock to cover them (or you can make a quick poaching liquid by boiling water with some carrot, celery, onion, herbs, salt and a splash of white wine, then straining). Remove the fish to a plate, and heat the liquid over low heat until it’s steaming but not bubbling (you’re ideally just trying to keep it below a boil). Return the fish to the pan in a single layer and cook until it flakes easily with a fork, about 10 minutes. Poaching is very forgiving, so don’t stress. TECHNIQUE 3
THE GRILL Using only a light brushing of oil to prevent sticking, grilling is superhealthy and results in a concentrated fish flavour. It’s ideal for whole fish or skin-on fillets and steaks; firmer fish, like tuna, salmon, mahi mahi and snapper work best — just be sure all are of the same thickness, for even cooking. INSTRUCTIONS
■ Make sure the grill is clean, well-oiled, and blazing hot. Pat fish dry, then lightly oil both the skin and the grill. Gently place the fish on the grill and let sit — don’t nudge, or it’ll stick — for about 3 minutes (check after 2 minutes to see if it releases easily), then flip and cook, with the grill covered, another 3 minutes.
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The answer says a lot about quality and flavour. If you’re told it’s from Australia or New Zealand — or a fish-friendly place like Canada — move on to the next question. If it’s from Asia, think twice: There’s a higher risk of fecal matter and drug residue in its farmed kind; and for catching wild fish, deplorable tactics are often used.
2. How was it caught?
of fish fillets with two tbsp each olive oil, any fresh citrus juice and any minced herb. Salt and pepper to taste. (For even more flavour, add some minced garlic, sliced onion, grated ginger or chopped black olives.) Wrap fillets in parchment paper (folding edges so it doesn’t leak), or place in a tightly covered baking dish. Bake in a 200˚ oven 12-15 minutes (denser fish and thicker fillets will take longer), or until it breaks apart easily with a fork. Don’t stress about overcooking — sealing in the juices like this keeps it moist.
room temperature. Best fish for poaching: salmon, barramundi, trout, cod and snapper.
Six Really Great Pre-packaged Fish That Are Also Great for You
T H E O N LY WAY T O E AT T I N N ED T U NA Whether it’s headed for a salad or a sandwich, here’s the the right (mayo-free!) way of prepping it. Every bodybuilder knows there’s nothing drier than tuna out of a tin. And there’s gotta be a better way of prepping it than drenching it with mayonnaise. Good news: There is! First, buy a couple of tins of olive-oil blend tuna. (Oil-packed tinned fish have better texture and flavour.) Here’s the ultimate recipe for any tuna sandwich or salad.
(TH AT A R EN’T SA R DINES)
HOW TO PR EP YOUR TUNA Mix together: 2
95g tins oil-packed tuna, well drained
1
tsp extra-virgin olive oil
1
tsp fresh basil, chopped (can also use parsley or tarragon)
1
stalk celery, diced
2
tsp black olives, rinsed, pitted and roughly chopped
1
tsp capers, rinsed and roughly chopped
2
tsp lemon juice, to taste, and/or salt, to taste
DIRECTIONS Lather tuna on whole-grain bread or dollop on greens.
THE MOST V E R S AT I L E HOMEMADE C O C K TA I L SAUCE TO SPICE UP SHELLFISH O R P OAC H E D SALMON MIX TOGETHER:
½ cup tomato sauce 1½ tbsp horseradish, to taste 1 tsp Worcestershire 1 tsp freshly squeezed lemon juice ¹/ 8 tsp Tabasco sauce
King of seafood ■ Cook up restaurant-quality fish in your own kitchen, and seriously
impress that hot new chick you’re dating! Ocean Chef’s seafood is easy to prepare and can be paired with salad or vegies for a quick, healthy and tasty meal or something a bit more substantial. Try the salmon, barramundi or yummy tuna steaks. oceanchef.com.au
Convenience and taste ■ Strapped for time but still need to get a truckload of omega-3s,
fibre and protein into your diet? Tassal has just launched its salmon snacking range comprising three tasty salmon combinations: Salmon & Quinoa, Salmon & Beans and Salmon & Rice. Tassal uses Tasmaniangrown Atlantic Salmon, so it’s chocka with vitamins and nutrients. (tassal. com.au)
Open a tin… Fo the most succulent, least-dry tinned tuna, make sure it’s labelled “oil-packed”.
HOW TO BUY F IS H W I T H O U T GET TING FILLETED
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Here are the five things you should always do and say when you deal with your neighbourhood fish shop.
CHEF TIP! If you’re grilling, “don’t worry about fancy sauces. Lemon, olive oil, and hot sauce are all you really need,” says executive chef Ben Pollinger. “Though the sweet, sour and herbal notes of fresh salsa also really complement the charred flavour of fish.
The skin test
The smell test
The inquisition
The colour test
The extra mile
■ Look for translucent
■ Always ask to smell
■ If you ask about a
■ To test if a fish is
■ Never feel guilty
flesh on every single fillet — if the flesh is opaque, beige or white, it’s been burnt by contact with ice and water, so “it will have less flavour, juices and texture,” says Michelinstarred chef Eric Ripert, whose new memoir, 32 Yolks: from My Mother’s Table to Working the Line , hits shops later this year.
the fish before buying. “The pros do this, so don’t be ashamed to do it, too — it will alert your fish-seller right away that you know fish,” says Ripert. “It should smell of a light breeze on the clean ocean in the early morning.” If it smells too fishy, it isn’t fresh caught, so bacteria has already gone to work on it.
fish’s history, and the seller replies, “It’s $15 a kilo,” walk out, says restaurateur Vinny Milburn. “A fishmonger who gives a shit about his fish should know where and when it was caught, when it came in — everything about the chain of custody on the way to his shop.”
getting close to its use-by date, look for discolouration; brown or yellow edges and a spong y consistency indicate an ageing fish. Clear eyes are also key. They fade quickly to a dullish grey after being kept in ice for too long.
asking a fishmonger to remove the bones from a fish — it’s his job, says Ripert. And definitely do it for a couple of homecooked fillets. Sure, bones may add a little bit of flavour, but it’s not enough to warrant the effort. “And you have the benefit of not fighting with the bones in your mouth.” ■
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True Grit’s militarystyle obstacles (left and right) and the hardcore challenge of Suck It Up Buttercup (bottom left) require high levels of fitness, sociability and mud love.
W H E T H E R YO U ’ R E A M U D J U N K I E O R A N O B S TA C L E C O U R S E V I R G I N , M A K E S U R E YO U RISE TO THE CHALLENGE WITH OUR EXPERTS’ TIPS.
Will doing OCRs make me fitter?
T H E Y ’ V E D O N E T H E H A R D YA R D S
The Experts
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The Coach
The world number one
Adam McNamee, 39 The co-founder of military- inspired obstacle challenge True Grit, he spent 15 years in the Australian army — the last 10 as a Special Operations Commando in Afghanistan, Iraq and Timor-Leste.
Jon Albon, 26 Ultra-fit Albon was the winner at the US-based Spartan and OCR world championships in 2014, won Tough Guy and defended his global title last year and spent most of 2015 ranked No1 in the sport.
MEN’S FITNESS
JUNE 2016
■ “The best thing about obstacle races,” says True Grit co- founder Adam McNamee, “is you don’t need any fancy equipment or training apparel; it’s about getting a group of friends together and pushing yourselves against the elements. ” “You build such a rounded fitness — a caveman fitness,” adds world champion racer Jon Albon. They’re a throwback to being active as a kid, turning park walls, benches and trees into impromptu assault courses. They’ve also helped the 26-year-old Albon with his other passion, mountain ultramarathons, suggesting they can enhance rather than harm your cardio. “It’s not like running marathons where the main object is the time you finish in,” says Albon. “You’re chasing experiences, not PBs, so they’re always fun, always exciting.” McNamee echoes that sentiment; True Grit events are tailored around some of Australia's most iconic landscapes and backdrops, which helps produce a unique and more individual experience on the course.
But will I survive? In five years of Tough Mudder there’s been one fatality, an accident that occurred at the 2013 Mid-Atlantic event in West Virginia despite 75 paramedics and rescue divers being onsite. To put that in context, 28 runners died during marathons between 2000 and 2009, according to the American Journal Of Sports Medicine (most due to heart problems). That doesn’t mean there’s nothing to beware of. Obstacle courses exploit your fears. Some people play them down. Albon relishes them. “They make you feel alive,” he says. “I did one in January [the northern hemisphere winter] in England so it was extremely cold. There was actually ice on the water where you swim,” says Albon. “Logs crossed the route so I had to dunk my head under repeatedly. It was a shitstorm of hypothermia.” But facing these challenges is what keeps people coming back for more. “Afterwards you feel you can do anything," Albon adds. “It's such an escape from just sitting in front of your desk.”
So how do I train for one? “Ifyouonlydotwothingsit shouldbetogorunning andbouldering,”says Albon,whosetup onlinetraininghub obstaclecourse.training withfelloweliteOCR athletesRyanAtkinsand MattMurphy.“Climbers haveincrediblestrength comparedwiththeir bodyweightandarelight enoughtorunfast.” McNameesaysattacking obstaclesisallabout upper-bodyandcore strength. Tothatend,he suggestsavigorous bodyweight regime—if youcan’tmakeittothe gym.“Chinups,pushups andsquatswill targetyour upper-bodyandcore. Mountainclimbersand plankholdswillalsohelpin building a good baseline.
And children’s playgroundsprovide goodobstacles—and monkeybars.” When training,it’sagood ideatousethetreesthat markyourrunasmarkers. Pickoneinthedistance, sprinttoit,do30seconds ofexercisethen jogto thenexttree. “Varyyourrunning,” addsAlbon.“Dolong, slow,fastandshort sessionsondifferent terrain,especiallyongrass andtrails.”Giveyourself atleastthreemonthsto trainfor anOCR.Know whatdistanceyou’re takingonandbuildup toit gradually. Albon sayspumpingup mirrormuscleswillnot getyoutothefinishline. “Beautifulbodiesarerarely themostfunctional,”says the179cm,65kg world champion.
GO HARD NOW
True Grit 2016 Sydney, June 11 Brisbane, August 20, 21 Perth, October 29, 30 Head to truegrit.com.au to enter.
What's the best thing to wear?
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Race entry fees are steep enough without forking out on NASAconstructed bodysuits and Q-level gadgets. Albon suggests using a GPS watch will ensure you know the distances you’re capable of covering on training runs, but the truth is, your kit will be so trashed by the finish line that the less precious you are about it the better. McNamee says wearing what you train and are comfortable in is important because ill-fitting kit will cause friction and blisters. He recommends long pants or compression tights to avoid knee grazes and wear on the calves. “Gloves are also worth considering,” he adds.
“They protect your hands when moving along the ground or climbing rope-type obstacles.” If you are running for a good cause beware the comedy onesie, which converts into a humansized sponge. Remember to bring wet wipes , antibacterial hand wash and gumboots to wade through the lagoon-like conditions that can quickly form around the showers. Albon doesn’t race without a neoprene hat and advocates a solid pair of trail running shoes above all. “The VJ Sport Irock shoes are the best I’ve found,” he says of the designed-fororienteering runners. “If you're slipping around the course, you're wasting energy.”
MF TOP PICKS
The best obstacle course races
P h o t o g r a p h y To u g h G u y, J a c q u e s H o l s t / To u g h e s t / s h u t t e r s t o c k
How do I prepare for the mud, ice and shocks? ■ A lot of obstacle races boast of their zapping contraptions, which sound terrifying — but don’t be put off. Amperage is the key unit to note when it reaches your skin, and these shocks score around ten amps — on a par with getting Tasered. Unpleasant but not life-threatening. “It hurts most when people run through with their eyes closed and get tagged in the head,” says Albon. The alternative? Man up, he says bluntly. “Pain is perception. Accept it’s going to sting a little and suck it up.” “Nothing can prepare you for shocks,” adds McNamee. “But activities like cold-water immersion in cold ocean water can get your body used to ice bath-type obstacles.” Albon says you can learn much from running outdoors. “Run with wet feet, get used to running with little stones in your shoe.”
Should I carb-load the night before? ■ Even among marathon runners, dosing up on stodgy pasta and potatoes isn’t the accepted wisdom it used to be, and in OCR the approach to nutrition tends to be more relaxed. Albon prefers to follow a normal diet and keep his race nutrition simple. “Before the event I have things that don’t repeat on me like porridge, bready food like a cinnamon bun. Clif Bars are great because they give you a steady release of energy.” He recommends you eat two hours before so you’re neither full nor hungry on the start line. During the race it’s easy to follow the marathon template and load up on lots of bananas, energy drinks and bars, but bear in mind the distance. Albon will only have fastabsorbing gels for a quick boost if racing over an hour, and avoids solid food unless it’s more than six hours.
True Grit
Suck It Up Buttercup
truegrit.com.au Ex-Special Forces commandos devise the True Grit courses based on their experiences serving in war zones. There are more than 30 obstacles to knock off over 10-12km and the emphasis is on tackling the obstacle and testing mental strength.
centauroutdoorevents.com.au Not for the soft or faint-hearted, this is an assault obstacle course over 8km with 40-plus obstacles and action stations located near a scenic vineyard. The event takes place on Saturday, May 21, at Bago vineyards, Wauchope, NSW.
Are these events about winning or just taking part? ■ Not every obstacle course is designed to be raced. McNamee’s True Grit offers the 24-hour Enduro, which doubles as the Australian Obstacle Long Course Titles, and is for guys who want to test themselves against the best. But for the majority, McNamee says, “It’s all about the social interaction of getting together a group of people and doing a challenge which takes you outside of your comfort zone.” If you do want to
know your final standings, pick events that use chip timing — and if you reach a point where you’re eyeing a place at the OCR world championships, make sure your race is a qualifier for the main event. To improve your chance of hitting the front you need to ramp up your running and climbing levels. Join a club for each that’ll help you build a good base of cardio and grip strength to get you between and over any conceivable obstacle. If you’re in a team, agree on your expectations before you start.
NO LIMITS
TRUE GRIT’S TOP 4 TRAINING TIPS Get in nick for True Grit’s military-inspired obstacle course. Here are four of their challenges and how to train for them.
Commando Crawl
Great Walls
Traverse Ropes
A Frame
You need a rock-hard core to crawl under barbed wire. Get low and use your arms to propel you forward. Planks (3x1min); and mountain climbers (20/leg)
To scale the 3m wall, sprint at it, plant your foot 1m up the wall, then grab the top and pull yourself up. Pullups and chinups (3X6)
Swing your body up and lock your legs over the rope, which is suspended between two points. Supine inverted rows (incline pullups): (3x15)
Climb up the 4x4m scrambling net, over the top and back down, keeping hands on vertical rope and feet on horizontal. Pullups (3x6); situps (4x20)
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Decide how fast you want to go, who’ll set the tempo and who’ll be the base of the human pyramid to scale steep walls. Working on technique for the trickiest obstacles will help and, for certain races, Albon highlights the importance of tactics. “Choose strategic races where you can get the edge over those faster or stronger than you,” he says. Some events have long and easy or short and hard lanes and you can qualify to get a higher start position, while others have punishing burpee forfeits if you mess up. If first place rather than friendship is your goal, get yourself in the elite wave and don’t stop to give anyone a leg up. But be warned: most of these races prioritise teamwork over finish times and you might come unstuck if you go it alone. ■
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running injuries Runners at every distance have one thing in common — malfunction. Here are the most common pitfalls and their last-gasp fixes. By Matthew Ray & Sam Rider
tudies continually show running is the best form of exercise for improving cardio endurance and losing weight. It’s also incredibly good value: all you need is a pair of runners and a bit of get-up-and-go. The only downside is that regularly pounding the pavement can damage legs and feet, especially if form is not correct or previous injuries become irritated. Blisters, strained hammies, plantar fasciitis, runner’s knee and Achilles tendinitis are common afflictions for everyone from Sunday joggers to hardcore distance runners. On top of that, there are the associated problems of hydration, runner’s trots, over-training and the flu. To help you smash your first 10k, marathon, ultra-marathon o some of the world’s best sports medicine experts to come up with strategies for both avoiding and dealing with the aforementioned complaints, so that you can enjoy competing without worrying about whether you’ll be able to walk for weeks afterwards. Take on board their tips and you will achieve that injury-free PB you’ve been gunning for. danny bird
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THE MF MANUAL PART 1 RUNNING
Feat of strength No matter the shoe, if your legs aren’t prepped right, your racing will suffer.
10K W i t h o u t t h e r i g h t t ra i n i n g , t h i s m i d d l e - d i s t a n c e r u n c a n s t a r t t o w e a r d o w n yo u r j o i n t s a s m u c h a s yo u r f u e l r e s e r ve s .
Fraction too much friction. Running on hard surfaces is a killer for knee joints.
Your legs fail first A 10K is a test of muscular strength as well as fitness. THE FIX
“Lift relatively heavy weights for five to eight reps,” says Nick Grantham, author of The Strength Bible. Do two weekly 30- to 45-minute sessions of squats, deadlifts, chest press, pullups and rows. Drop to once a week in racing season.
NUMBER CRUNCH
Runner’s knee
Chafing
Early fatigue
A nagging pain under the kneecap that comes on during a run, or afterwards when bending your knee or walking down stairs.
You discover midrun that your shirt has rubbed your nipples bloody.
Despite pushing yourself in training, you always get tired at the same point. “Chances are you’re doing too much, too soon,” says running coach Thomas Schwartz, co-author of Build Your Running Body.
THE FIX
“It’s caused by irritation of the cartilage, especially from running uphill,” says orthopaedic surgeon Al-Amin Kassam. “The key exercises to fix it are those that strengthen the quad muscle. This helps the kneecap run smoother in the groove in the front of the knee.” See box, below.
THE FIX
Wear kit made with wicking fabric that moves sweat away from the skin. Also, do what long-distance bike riders do, and rub anti-friction cream on sensitive areas before your run. Use Sportique’s Century Riding Cream (probikekit. com.au).
TR ACK YOUR PROGRESS
Garmin Fenix 3
TheFenix3isequipped withafullrangeof multisportcapabilities, includingadvanced fitness,hiking, climbing,snowsports andtrailrunning: perfectfor monitoring runningproficiency. garmin.com.au
THE FIX
Be consistent. “You improve your cardiovascular system by increasing the long-term demand,” says Schwartz. Find a realistic number of steady-state runs you can do in a week and stick to it.
PRO TIP!
Quad care
Use this plan as you unwind at home to stretch and strengthen your thigh muscles.
AVERAGE AMOUNT OF CALORIES BURNT DURING A FLAT-OUT 10K RUN.
Groove your kneecap
Massage away the tension
Sofa-stretch your quads
Strengthen your VMO
With your leg straight on the sofa and muscles relaxed, gently push your kneecap to the left for five seconds, then right, five times.
Use your palm or thumb to knead sore knots in your thigh until the pain starts to dissipate.
From the bottom of a lunge with your back foot on the sofa, push your hips forwards to stretch for 60-90 seconds.
Bolster your knee support with 1¼ squats. Lower for five seconds, come up a quarter of the way, drop back down, then up. Hit 2 x 12 strict reps. getty
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marathon Yo u r c a l l : d ra g yo u r s o r r y a r s e a r o u n d 4 2 k m a n d b e b e d - b o u n d f o r a w e e k — o r t a k e i t i n yo u r s t r i d e .
Heel be right. Plantar fasciitis can strike runers with high arches or flat feet.
The flu ■ Heavy training floors the immune system, leaving an “open window” for infection. THE FIX
In this situation, time off is more valuable than kilometres in the legs, but your diet can boost immunity. Nutritional advisor Anthony Nyman spruiks a diet rich in antioxidants. “Add blueberries to your porridge, broccoli beside your main course, green tea in your mug and cayenne pepper sprinkled wherever you can,” he says.
NUMBER CRUNCH
Plantar fasciitis ■ “This is the most common cause of heel pain in runners,” says Kassam. THE FIX
Prevention is better than cure. “If you have a high arch or flat foot, you may need shoes with supports,” says Kassam. For a simple remedy, try rolling a bottle of frozen water underfoot. “You can also pull back on your big toe to stretch it out.”
Runner’s trots
Tight IT band
■ It can strike at any time — just ask poor Paula Radcliffe who had to relieve herself on the route during the 2005 London marathon.
■ A tight IT band, which causes debilitating pain up the side of the thigh, is a common banana skin for runners.
THE FIX
“A food journal can help you identify what food or drink tends to make you get the runs,” says Grantham. “Write everything down.” And if you’re especially concerned, plan a route that includes a working dunny.
S TAY I N G P O W E R
Endura Rehydration Performanc Fuel Containssodium, potassium,calcium andmagnesiumto replaceelectrolytes lostinsweatand maintainactive hydration,soyou cansurgethrough tothefinishline. endura.com.au
THE FIX
The foam roller may become your best friend, as massage pressure gives relief. “The IT band goes from your hips to your knees, so if you have a weak core, it has to work harder, putting more stress on it,” Kassam says. Do side planks, V-sits and walkouts to strengthen your core.
PRO TIP!
The Bonk
Also known as hitting the wall, this usually kicks in at around 30km. After hitting his wall hard at the New York Marathon, scientist Benjamin Rapoport found a way to handle the effect. Use his tips, and visit endurancecalculator.com to work out your pace and carb loading targets.
MILLILITRES OF WATER YOU NEED TO DRINK EVERY 2O MINUTES FOR A SUB4-HR MARATHON.
Load up on calories before
Allow minor dehydration
Limit the gels during
Meet the bonk
What you eat 12 to 36 hours before your run provides your main fuel. Load up on starches such as rice, pasta and lots of fibre.
A slight H2O deficit can enable your body to run with greater efficiency because its metabolic engine is driving a lighter load.
Avoid eating during the race so your blood flow isn’t diverted to your stomach. One or two glycogen gels at around halfway is OK.
Go on a long run at marathon pace to learn how it feels, how to spot it coming and what nutrition can keep it at bay.
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ultra marathon I f yo u ’ve g o n e t h i s fa r, yo u ’re p ro b a b l y a r u n n i n g a d d i c t — a n d yo u d o n ’ t wa n t t o g o c o l d t u r key, s o d o d g e t h e s e a i l m e n t s .
Dry run.Water intoxication is common in desert events.
Running overload ■ If you’re training for an ultramarathon, getting lots of kilometres under your belt is unavoidable, right? THE FIX
“Include variety in your training,” advises Pete Magill, author of Build Your Running Body. “Swap the occasional long run for a bike ride, row or swim to keep your cardio up. Multiple paces over multiple terrains, especially grass and trails, will help you develop a stronger stride.”
Achilles heel
Water Intoxication
■ Achilles tendinitis includes inflammation and requires rest to heal. Achilles tendinosis is more prevalent but doesn’t produce inflammation.
■ You can drink too much water when running a long distance. Symptoms run from dizziness and nausea to unconsciousness, seizures and death from brain swelling.
THE FIX
THE FIX
R&R for tendinitis and exercises for tendinosis. Magill recommends this rehab exercise: “Sit in a chair, wrap a resistance band around the arch of your foot and hold it taut. Then, swivelling on your heel, pull your foot left to its full range, then right, then forward 10 times each.”
Because some of the symptoms match those of dehydration, note how much you’re drinking per hour — US Track and Field advises no more than 400800ml. “Drink diluted electrolyte/ carbohydrate drinks,” says sports nutritionist Anita Bean.
Blisters
MUSCLE AND
High-tech running shoes are designed for specific running gaits, and wearing the wrong type can leave you crippled — for a couple of days at least.
JOINT RELIEF
Pain Strike Oil
Yourbodywilltake abatteringduring longdistanceraces. PainStrikeOil’sunique roll-onapplicator enablesyoutotarget paindirectly.Greatfor musclesandjoints. painstrikeoil.com.au
THE FIX
“Spot the signs of how you run by the wear on the tread of your shoe,” says Michael Moore, technical guru at ASICS. “If there’s more wear on the outside edge, you’re an under-pronator. If there’s more on the inside edge, you over-pronate. And if there’s a strip of wear down the centre, you’re a neutral runner.”
PRO TIP! NUMBER CRUNCH
Optimum kilometres Most running injuries occur from overdoing it. Divide your weekly training sessions sensibly with this plan from sports physio Mike Aunger.
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tempo runs
long runs
strength workout
active recovery
5k
1
1
1
2
1
10k / half
2
1
1
2
1
Marathon
1
2
2
1
2
Ultra
1
2
3
1
2
JUNE 2016
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TOENAILS SOME ULTRA RUNNERS HAVE SURGICALLY REMOVED IN ORDER TO STOP BLEEDING.
sprints
strategic partners
Ready to race
Now that you’re fully psyched and injury-free, here are the events you should lace up for.
MF TOP PICK
Airlie Beach Running Festival
■ Holiday in the idyllic Whitsundays and run the half marathon for the perfect vacation combo. There’s also a 10km, 5km and 5km business team challenge if you’re not yet ready for the 21km main event. This tropical destination is at its sporting best at this time of year, with temperatures in the not-too-hot early twenties — ideal for distance running. Kids can also get in on the action, with a 2km fun run. July 16-17, Airlie Beach, Qld, runairlie.com.au
Must-do events 2016
Our wide brown land offers up a massive array of demanding terrain for budding and experienced runners. From testing urban marathons and fun runs to leg-busting ultramarathons against the elements, Australia has a running challenge for everyone. Here we’ve selected seven races that will suit your current standard but also act as a spur to better times and greater enjoyment. Bush ’n Bay Go hard in the NSW mid-north coast.
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True Grit Enduro Twenty-four hours of pain and glory.
SUBURBAN EDGE
ICONIC EXPERIENCE
IDEAL CONDITIONS
O F F T H E B E AT EN T R AC K
PUSHING THE LIMITS
EXTREME CHALLENGE
Cooks River Fun Run
Medibank Melbourne Marathon Festival
Brisbane Marathon
Bush ’n Bay Duathlon
Hoka One One KEP 100 Ultra Marathon
True Grit 24-hour Enduro
■ Takes place adjacent
■ Australia’s sporting capital hosts one of the nation’s most famous running events, and appropriately, it ends with a lap of the legendary MCG. Train hard for marathon, half marathon, 10km or 5.7km events, or register as a team with your mates. You may not get within cooee of Brad Milosevic’s winning 2015 time of 2hr 16min, but you’ll have participated in one of the world’s great races.
■ Funky Bris-Vegas
■ The lush mid-north coast of NSW is the scenic backdrop to this running and cycling race. There are Enduro (40-50km), Classic (24km) 10km and 5km options to kit up for. This is an awesome off-road event which traverses various types of terrain including fire trails, gravel roads, beaches, bush trails, hills and shallow water crossings.
■ Held just outside of Perth on the Kep Track, which runs from Northam to Mundaring Weir, there are both 100km and 75km options to test your mettle — and the soles of your runners. The Kep Track has been built mainly on rail reserve,and the trail has a low gradient and compacted gravel surface. The 100km run also includes a large section of the railway reserves heritage trail.
■ So you’ve smashed
with its scenic river and excellent winter weather is the perfect location for cranking out a PB. What’s also in your favour is the runner-friendly flat course which your aching calves will appreciate as the race wears on. There are full marathon, half marathon, 10km, 5km and 2.2km kids races to challenge the whole family.
to the Cooks River in Sydney’s trendy inner-west and takes in part of one of the Emerald City’s best cycle and walking tracks, the Bay to Bay Cycleway. There are 10km and 5km races, plus a 10km relay,and a 2km kids run if you can’t think what to do with your children. The 10km course record is 33min 9sec, set by Kieran Roche last year. June 26, 2016; Strathfield, Sydney, cooksriver funrun.com.au
October 16, 2016; start Batman Ave, Melbourne, melbournemarathon.com.au
August 7, 2016; start Goodwill Bridge, Brisbane, brisbanemarathon.com
July 23, 2016, North Beach Holiday Park, Mylestom, NSW, centauroutdoorevents. com.au
May 31, 2016, Northam to Mundering Weir, WA, kepultra.com JUNE 2016
True Grit’s gruelling 10-12km course and want to take it to the next level. This is your race. Starting 2pm on the Saturday and finishing 2pm Sunday, the approximately 10km course is lap-based — and the idea is to knock off as many as possible in 24 hours. Whether you do it solo or in a team, this is the ultimate test. June 11, 2016; Sydney truegrit.com.au
MEN’S FITNESS
107
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Your better-body blueprint
Ed i t e d by S e a n H ys o n
LEARN FROM THE BEST
■
At Men’s Fitness, it’s our job to figure out how the best bodies get that way, then deliver those secrets to you so you can put them into action. For example, for this issue we hacked an elite training program to bring you an armbuilding workout (page 110) that can earn you power-packed muscle. We broke down the basics of plyometric training so you can sprint your way to a leaner body (page 118). And we figured out the formula behind one of the hottest nutrition trends — mason jar salads — so you can have fast, fresh, ab-uncovering meals on the go (page 121). Now that you know all the secrets, you won’t need any more excuses.
BUILD A BODY THAT LOOKS GOOD ON THE BEACH ALL-YEAR ROUND.
JUNE 2016
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● Body Book
Fully armed
Welcome to the gun show! Build your bi’s and tri’s three times as fast with this back-to-the-’80s workout. By Sean Hyson Photographs by James Michelfelder
How It Works small muscles, so they don’t require a lot of work to grow. Hitting them with fewer sets allows you to train them more often — in this program, three days a week. We’ve snuck some triceps work into the back workout, some biceps training into the chest day, and then a little of both muscles again in the shoulder workout. It’s more work than your arms will be used to, but spread out enough so that they can recover fully and come back stronger for each workout. By not doing too much on any one day, you stay fresh each workout and leave more time to work on your Rubik’s Cube.
1 ONE-ARM DUMBBELL DEADSTOP ROW Sets: 3 Reps: 8–10 (each side) Rest: 60 sec.
Place one hand on a bench and hold a dumbbell in the opposite hand. Stagger your legs and bend your torso so it’s parallel to the floor. Row the dumbbell back to your hip. Lower it with control to the floor. Pause a second, then begin the next rep.
2 LAT PULLDOWN Sets: 4 Reps: 10–12 Rest: 60 sec.
Perform each workout (Day I, II, III and IV) once per week. Rest a day between the first two workouts and perform days III and IV on back-toback days. Exercises marked “A” and “B” are alternated. So you’ll do one set of A, rest as prescribed, then one set of B, rest again, and repeat until all sets are completed.
3 RACK PULL Sets: 3 Reps: 8 Rest: 90 sec.
Set a barbell on the spotter bars of a power rack or on mats high enough that when you load the bar with plates it comes up to just below your knees. Stand with feet hip-width apart and bend your hips back. Grasp the bar just outside your knees and, keeping your lower back in its natural arch, extend your hips to lockout. JUNE 2016
S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M e g a n L a n o u x / E x c l u s i v e A r t i s t s u s i n g D r. H a u s c h k a
Grasp the handle with hands outside shoulder width and pull it to your collarbone. Allow the weight to pull you slightly forward and stretch your lats at the top of the lift.
Directions
MEN’S FITNESS
Back in the 1980s, fitness seekers didn’t have the sophisticated information on training and nutrition that we have now. As a result, they had to use their ingenuity to make gains. One of the things they discovered was that working a muscle more often made it grow faster, but hitting it too often caused a plateau. This program offers a combination of frequency and volume that’s just right and harkens back to the kind of straight-up ’80s bodybuilding that gave guys like Mark Wahlberg and Jean-Claude Van Damme their awesome physiques.
D AY I : B A C K & TRICEPS
■ The bi’s and tri’s are
110
■
4 ROPE PUSHDOWN Sets: 3 Reps: 15–20 Rest: 60 sec.
Attach a rope handle to a cable station and hold an end in each hand. Extend your elbows, pushing the handle down and away from your body.
5 INCLINE LYING EXTENSION Sets: 3 Reps: 10–12 Rest: 60 sec.
Set an adjustable bench at a 30-degree incline. Hold an EZ-curl bar with hands at shoulder width and lie back against the bench. Press the bar overhead and then let your arms drift behind your head. Bend your elbows, lowering the bar behind your head and then extend them.
YOU CAN TRAIN ARMS THREE DAYS A WEEK. MORE STIMULATION LEADS TO MORE MUSCLE.
D AY I I : C H E S T & BICEPS
1 INCLINE DUMBBELL SQUEEZE PRESS Sets: 3 Reps: 8–10 Rest: 60 sec.
Set an adjustable bench to a 30-degree angle and lie back against it with a dumbbell in each hand. Press the dumbbells into each other and keep the tension as you lift them.
2 MACHINE PRESS Sets: 3 Rep: 12–15 Rest: 60 sec.
Set up on a chest press machine so that the handlebars are level with your chest. Press the handles and make sure you feel a stretch at the bottom of each rep (but don’t let the machine drive your arms back too far; protect your shoulders).
3 PUSHUP ON BOXES Sets: 2 Reps: As many as possible Rest: 60 sec.
Place your hands on boxes or mats that raise your torso 5cm off the floor. Get into a pushup position and perform pushups so that when you lower your body down you feel a stretch in your pecs. JUNE 2016
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● Body Book
Fully armed
4 DUMBBELL FLYE Sets: 2 Reps: 15 Rest: 60 sec.
Lie back on a flat bench holding a dumbbell in each hand over your chest. Spread your arms apart and lower the dumbbells out to your sides until you feel a stretch in your pecs. Squeeze your pecs as you bring the weights together again.
5 SEATED BARBELL CURL
6 INCLINE DUMBBELL CURL
Sets: 3 Reps: 10–12 Rest: 60 sec.
Sets: 2 Reps: 8–10 Rest: 60 sec.
Hold an EZ-curl bar with hands at shoulder width and sit on a bench or seat. Curl the weight up and lower until the bar is about to touch your legs; curl again. The range of motion is about half that of a normal curl.
Adjust the bench to a 60-degree incline and sit against it holding dumbbells with arms extended at your sides. Without letting your upper arms move forward, curl the weights.
D AY I I I : LEGS & ABS
KEEP YOUR ELBOWS POINTED FORWARD AND THE BAR WILL STAY BALANCED.
1 LEG CURL Sets: 3 Reps: 15 Rest: 60 sec.
Set up on a leg curl machine and make sure your knees are aligned with the axis of rotation. Curl the weight until your hamstrings are fully contracted.
2 FRONT SQUAT Sets: 4 Reps: 8–10 Rest: 90 sec.
Grasp the bar and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack, step back and set your feet at shoulder width with toes turned slightly out. Squat as low as you can. 112
MEN’S FITNESS
JUNE 2016
3A REVERSE LUNGE
3B ROMANIAN DEADLIFT
Sets: 3 Reps: 10–15 (each leg) Rest: 60 sec.
Sets: 3 Reps: 8–10 Rest: 90 sec.
Hold a dumbbell in each hand and step back. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.
Hold a barbell in front of your thighs. Keeping your lower back in its natural arch, push your hips back and lower your torso until you feel a stretch in your hamstrings. Extend your hips to return to the start position.
4A BODY SAW Sets: 2 Reps: 8–15 Rest: 45 sec.
Get into pushup position on the floor and rest your feet on sliders (as you did in Day II). Bend your elbows to rest your forearms on the floor. Brace your abs and push your body backward so your legs slide straight back. Go until you feel your abs are about to lose tension, and then pull your body forward again. That’s one rep.
Sets: 2 Reps: Walk for 30 seconds (each side) Rest: 45 sec.
Hold a heavy dumbbell in one hand and walk as quickly as you can. Keep your shoulders back and chest out. Avoid twisting or bending to one side.
3 BRADFORD PRESS
D AY I V : SHOULDERS & ARMS
Sets: 2 Reps: 8 Rest: 60 sec.
1 INCLINE REVERSE FLYE
Hold a light barbell with hands outside shoulder width. Press it over your head but don’t lock out your elbows. From there, lower it behind your head but don’t go so low that you feel your shoulders relax. Continue alternating presses in front of and behind your head. A press in each direction equals one rep.
Sets: 3 Reps: 20 Rest: 60 sec.
Set a bench to a 30- degree angle and lie on it chestdown holding a dumbbell in each hand. Raise your arms out 90 degrees to your sides, drawing your shoulder blades together.
4A CROSSBODY CURL
2 SIX-WAY SHOULDER RAISE
Sets: 3 Reps: 8–10 Rest: 45 sec.
Sets: 3 Reps: 10 Rest: 60 sec.
Sit on a bench holding a dumbbell in each hand. Raise the weights out 90 degrees to your sides, then bring them in front of you to point straight ahead. From there, raise the weights overhead. Now reverse each direction, bringing the weights in front of you, out to your sides, and then back down at your sides. That’s one rep.
4B ONE-ARM FARMER’S WALK
NEVER USE MOMENTUM. LIFT THE WEIGHTS; DON’T SWING THEM.
Hold a dumbbell in each hand in front of your body with your palms facing you. Curl one dumbbell up and across your body until your palm is over your chest. Flex for a second. Lower and curl the other side.
4B BENCH DIP Sets: 3 Reps: As many as possible Rest: 45 sec.
Place your hands on a bench and extend your legs on the floor in front of you. Take three seconds to lower your body until your upper arms are parallel to the floor. Press your body back up. JUNE
2015 MEN’S FITNESS
113
Focus on movements – not body parts – to build lean, useful muscle
4
HOW IT WORKS
DIRECTIONS
This is a full-body workout, designed to teach your body to work as a unit. Do it at low speed for one round to get used to the movements, then up the pace to burn fat and build cardio.
Do each move for 30 seconds, then repeat the whole circuit, giving a fiveminute round. Rest for one minute, repeat twice, then collapse to the floor as necessary.
MEN’S FITNESS
JUNE 2016
W o r d s J o e l S n a p e P h o t o g r a p h y R u p e r t F o w l e r M o d e l F r e d d i e A b r a h a m s @ WA t h l e t i c
Mobility begins at home
■ If you’ve noticed a rash of social-media trainers scrambling to add “movement coach” to their profiles recently, you’re not alone. There’s a good reason for it: more and more athletes – with UFC featherweight champ/motormouth Conor McGregor leading the charge – are focusing on training movements, rather than muscles, to improve full-body co-ordination and build realworld strength. Thankfully, though, you don’t need to put yourself at the mercy of a man with a topknot and a full-time Instagram habit. The workout here, designed by bodyweight training expert Todd Kuslikis, will get the job done with minimal fuss and absolutely no chanting. Shirtless selfies: optional.
● Body Book
Home workout
1 HELICOPTER ■ Start in a press-up position but with your feet wider apart than normal. Bring one hand up to your head, then swing your raised elbow towards your other arm and back again – you’ll feel it in your obliques.
A
B
A
B
A
B
A
B
A
B
2 DOLPHIN PRESS-UP ■ Drop into a plank position so you’re resting on your forearms, and bring your feet in slightly. Arch your hips upward to form an inverted V-shape with your body, then use your upper arms and shoulders to push yourself back down.
3 BEAR SQUAT ■ Back up onto your hands again. Hold yourself there as you squat back, touching your calves with your hamstrings at the bottom of the move.
4 SIT-OUT ■ From the press-up position, take your left hand off the floor and bring your right foot under your body, turning up towards the ceiling as you kick through. Return to the start, then repeat on the other side and continue to alternate sides.
5 GRASSHOPPER ■ Return to a press-up position. Bring your left knee across your body to your opposite elbow, then put your foot back on the floor. Repeat on the other side .
JUNE 2016
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● Body Book
Smoothie booster Down this beetroot drink for extra vim. INGREDIENTS
1 small beetroot, peeled 2 squares of dark chocolate
Superfoods
Run to the beat Go further, faster with nature’s own rocket fuel.
■
It’s not EPO, but it’s close — and it’s legal: according to a slew of studies, the nitrates in beetroot juice will make you faster in almost any endurance sport. Can’t face the, ah, distinctively flavoured purple stuff on its own? This potent brew, created by sports nutritionist Scott Baptie, twins it with heart-healthy dark chocolate to mask that earthy taste as well as fuel your efforts.
300ml milk 50g strawberries 50g raspberries DIRECTIONS
Blend all ingredients until smooth and drink immediately. NUTRITION
381 calories 14g protein 44g carbs 19g fat BENEFITS 1 Beetroot can reduce the oxygen cost of aerobic exercise and increase the time it takes to reach exhaustion.
Dark chocolate’s flavonoids help transfer oxygen to working muscles by keeping blood vessels healthy. 2
The nitrates in beetroot juice can power you up for a PB.
Milk is rich in endurance-fuelling carbohydrates and electrolytes.
3
Strawberries can help to improve blood sugar control so you avoid energy slumps.
4
5 Raspberries are high in fibre, which helps to maintain fullness levels during long bouts of exercise.
MIX YOUR SMOOTHIE WITH THE OPTIMUM 9200A
➙ This top-quality mixer from
Australian-owned company Froothie has a commercial-grad 3.5 horsepower motor that can grind coffee beans, crush ice and brew a smoothie with ease. froothie.com.au
Sprinting builds explosive speed and leg muscle and boosts metabolism.
How It Works ■ Many elite athletes
Sprint towards a leaner body and ripped abs with plyometric training. By Lee Boyce Photographs by James Michelfelder
118
MEN’S FITNESS
■
You know the rules for getting lean. You have to do more reps, take no rest periods and eat less, right? Well, the last point holds true, but the first two don’t. Losing fat doesn’t require light weights done for infinity reps and circuit workouts that take you to every corner of the gym. Plyometric training, including jumps and sprints, is not only an effective way to boost your metabolism and your athleticism, it’s also the most fun you’ll have training for fat loss.
JUNE 2016
Directions ■ Perform the workout twice per week. You may do it immediately after your leg day in the gym but not before. Also, don’t perform it less than 48 hours after any squat or deadlift workout.
S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M e g a n L a n o u x / E x c l u s i v e A r t i s t s u s i n g D r. H a u s c h k a
Jump-start fat loss
in various sports boast ripped physiques even if they do little or no weight training. The fast running and jumping they do in practices and games are part of the reason. Explosive movements (plyometrics) activate the body’s biggest muscle fibres and burn big-time calories. They’re hard to recover from, too, so your body burns more calories between workouts trying to repair itself — a phenomenon known as excess postexercise oxygen consumption (EPOC). The workout here is hard and high-impact, so much so that it shouldn’t be done if you have back or knee problems. But if you’re healthy and looking to enhance your speed, power, agility and, of course. abs, do it on days off from your gym workouts (take it outdoors to a football field!) and have a fatburning blast.
● Body Book
1 HIGH BOX JUMP
2 TWO-LEGGED BROAD JUMP Sets: 5 Reps: 8 Rest: 120 sec.
Stand with feet hip-width apart. Swing your arms back as you bend your hips and knees. Jump as high and as far forward as you can. Land softly and hold your landing position for three seconds. Then perform your next rep. If you don’t have the space to perform reps in a straight line, turn around and jump back and forth.
Sets: 10 Reps: 5 Rest: 120–180 sec.
Use a box that’s high enough to be challenging to jump up onto but still safe. Stand behind the box and swing your arms behind you as you bend your hips and knees to gather momentum. Jump up onto the box and land softly. If you land in a deep squat position, the box is too high. Step off the box (place a small platform next to it if the box is too high to step down to the floor); don’t jump off.
3 ONE-LEGGED BROAD JUMP
Get ripped
4 SHORT SPRINT
BE CONSERVATIVE WITH YOUR DISTANCE AND HEIGHT, SINCE THE IMPACT WILL BE HARD.
Sets: 3 Reps: 10 (each leg) Rest: 60 sec.
Sets: 3 Reps: 50 yards Rest: As needed
Stand on one leg and squat halfway down. Place the toe of the opposite foot on the grass behind you for balance. Explode off the working leg, jumping up and forward, and land on the same leg. Hold the landing three seconds and begin your next jump.
Run half the length of a football field at about 90% of your top speed. Stay tall, relax your neck and jaw, and drive your knees high. Run on the balls of your feet and keep your toes pointing upward when in the air.
5 LONG SPRINT Sets: 3 Reps: 100 yards Rest: As needed
Run the full length of a football field at 90% of your top speed.
Tank and Shorts: TRACKSMITH Sneakers: Adidas
JUNE 2016
MEN’S FITNESS
119
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● Body Book
Eat lean
Saladbar inajar Make a salad in a mason jar for a fast, healthy, easy-to-carry meal that will last up to a week. BY LIV L ANGDON PHOTOGR APHS BY WILLIAM AND SUSAN BRINSON
Mason jar salads are amazingly easy to make, carry and store, and can also be incredibly nutrition-packed and diverse, concocted with the flavours of Mexico, Italy, Asia and more. The formula: Basically, the idea is “wet foods first, dry foods last”, so the salad’s not soggy when you eat it. Start with two wide-mouth, litre-size mason jars, and pour in some (preferably fresh) dressing, then layer on the salad ingredients (see the next page for instructions). Then close it and pop it into the fridge (it’ll stay fresh for up to a week) or take it with you to work — when you turn it over into a bowl, it’s ready to go. You’re about to open up a world of possibilities.
M
F o o d s t y l i n g b y C y d M c D o w e l l ; P r o p s t y l i n g b y E m i l y R i c k a r d / Tr i c i a J o y c e
Jar trek: For a delicious portable lunch, layer tuna, strawberries, pomegranate, avocado, quinoa, goat cheese and rocket (recipe, page 123).
High and dry. Crunchy ingredients like nuts should top the salad so they don’t get soaked.
Small package, big punch. Prawns are high in protein, packing 18 grams in one serving.
New pastability. Brown rice noodles help control blood sugar better than regular pasta.
Winning bean. Unlike most beans, edamame is a source of complete protein, containing all the necessary amino acids.
Power dressing. Ginger is a potent antiinflammatory.
● Body Book
MASON JAR SALADS OFFER VEGIES, FRUITS, PROTEIN AND HEALTHY FATS ALL IN ONE SHOT.
Chicken Caprese Salad
Eat lean The Science of Salad ■ You’re welcome to get as creative with your own mason jar salads as you like, but follow these guidelines on how to layer your ingredients. L AY E R 1
Salad dressing and fresh fruit, watery vegetables This first step is key in keeping the greens fresh and crispy. By adding the dressing to the bottom of the jar, along with any other “wet” ingredients, like strawberries or chopped cucumber, you can prevent everything else from getting soggy. L AY E R 2
Hearty, dry vegetables
1 Pad Thai Prawns MAKES: 2 SERVINGS
D I V I D E A N D L AY E R INTO TWO MASON JARS IN THE FOLLOWING ORDER, THEN SEAL AND R E F R I G E R AT E
2
tbsp powdered peanut butter mixed with 2 tbsp water, 2 tsp chilli sauce, and ¼ cup ginger dressing, premixed with a fork
2 Chicken Caprese Salad
Tuna Tropical Paradise
MAKES: 2 SERVINGS
MAKES: 2 SERVINGS
1
cup cooked brown rice spaghetti noodles Prawn mixture: In a sauté pan, lay 400g peeled raw prawns flat; add 1 tbsp olive oil and a dash of salt, red pepper flakes, and garlic powder, and cook over medium heat until pink. Let cool then add to jar.
¾ cup chopped cabbage 3
D I V I D E A N D L AY E R INTO TWO MASON JARS IN THE FOLLOWING ORDER, THEN SEAL AND R E F R I G E R AT E
D I V I D E A N D L AY E R INTO TWO MASON JARS IN THE FOLLOWING ORDER, THEN SEAL AND R E F R I G E R AT E
2
1/ 3
L AY E R 3
½ cup salsa
¾ cup grape tomatoes
¼ cup pomegranate seeds
¾ ripe avocado, cut into cubes
½ avocado, sliced
1
tbsp fresh lime juice
1
cup cooked brown rice
large basil leaves, thinly sliced Pinch of salt and black pepper
1
cup cooked quinoa pasta (we used penne)
A squeeze of lemon juice (to keep fruit fresh) 1
tbsp olive oil
200g diced, cooked chicken breast
1
cup cooked quinoa
2
2
slices prosciutto
½ cup chickpeas
100g fresh mozzarella, cubed 2
cups baby spinach
N U T R I T I O N (PER SERVING)
593 calories, 62g protein, 47g carbs, 17g fat
95g tins of wild tuna, rinsed and mixed with 3 tbsp fresh lemon juice and a dash of garlic powder and salt
60g goat cheese 2
cups rocket
¼ cup pumpkin seeds N U T R I T I O N (PER SERVING)
837 calories, 61g protein, 82g carbs, 30g fat
MAKES: 2 SERVINGS
½ cup strawberries, sliced in quarters
tbsp crushed peanuts
N U T R I T I O N (PER SERVING)
Greek God Salad
MAKES: 2 SERVINGS
½ cup balsamic vinaigrette 4
599 calories, 35g protein, 45g carbs, 32g fat
5
Latin Burrito Bowl
D I V I D E A N D L AY E R INTO TWO MASON JARS IN THE FOLLOWING ORDER, THEN SEAL AND R E F R I G E R AT E
½ cup shredded carrots ½ cup edamame
4
D I V I D E A N D L AY E R INTO TWO MASON JARS IN THE FOLLOWING ORDER, THEN SEAL AND R E F R I G E R AT E
½ cup chopped broccoli ¼ cup sprouts
3
Think of this layer as a bridge over water. Vegetables like broccoli, carrots and beans act as a sturdy buffer between the rest of the salad and the dressing.
tbsp plain Greek yoghurt
½ cup black beans Meat mixture: Sauté ¼ cup diced white onion with ½ tbsp olive oil until soft in a skillet over medium heat; add 300g ground beef and cook 6–8 minutes; add a dash of cayenne, smoked paprika, garlic powder and chilli powder.
cup vinaigrette
½ cup cherry tomatoes, halved ½ cup cucumber, diced ¼ cup pitted olives, sliced
Grains and more porous vegetables Quinoa, pasta and vegies like mushrooms and eggplant that can absorb moisture go here, as they’re protected by the dryer ingredients that preceded them. L AY E R 4
1¼ cups cooked bulgur
Proteins and cheese
¼ cup crumbled feta cheese
Meats and fish.
250g diced, cooked chicken breast 1½ cups chopped iceberg lettuce N U T R I T I O N (PER SERVING)
447 calories, 44g protein, 31g carbs, 16g fat
¼ cup crumbled feta cheese
L AY E R 5
Lettuce, nuts, seeds, herbs and dried fruit These ingredients must be on top in order to stay the most dry and fresh of all the ingredients. The goal is crispy and crunchy, not slimy, soggy and wilted. Note: As long as you keep the mason jars upright, your salad will stay preserved for days. When you’re ready to eat, shake the jar over a plate or bowl. The dressing will begin to coat the ingredients as the salad empties out of the jar, but give it a final toss with your fork to ensure an even mix before eating.
1½ cups shredded iceberg lettuce Chopped coriander N U T R I T I O N (PER SERVING)
707 calories, 56g protein, 45g carbs, 33g fat JUNE 2016
MEN’S FITNESS
123
S
EBOARD High Performance Guide
GARMIN VIVOACTIVE
Thi is an ultra-thin, lightweight smartwatch with built-in Garmin sports apps that you can wear every day to help you keep a healthy balance between work and life. Essential training kit.
PETER JACKSON MADSEN GRAVEL GREY SUIT
Introduce a bold, structured look into your businesswear with this smart suit.
>> peterjacksons.com
>> garmin.com.au
RIBS & BURGERS
Keen for a decent, mansized feed that’s full of fresh, tasty ingredients? Get mouthwatering ribs, succulent steaks and burgers from heaven at your local Ribs & Burgers restaurant.
>> ribsandburgers.com/au/
TASSAL SALMON RASHERS
These are perfect for panfrying. Pop a few salmon rashers in a pan with eggs for a simple and nutritious brekkie. Packed with omega-3s for a healthy start to the day.
>> tassal.com.au
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PHILIPS SHAVER SERIES 9000
SONOS PLAY:5
>> philips.com.au
>> $749, sonos.com
Special Contact Detect Technology and V-Track precision blades enable a closer shave while the Smart Clean dual filter allows you to clean hair, foam and gel from the shaver.
The ultimate smart speaker for streaming, the Sonos Play:5 combines six smartlysynchronised drivers with innovative, room-adapting “TRUEPLAY” tuning to deliver a brilliant reproduction of your favourite music.
ATEC EXPO
The second Australian Triathlon Endurance & Cycling Expo promises to be the perfect multisport platform to see, feel, and try the latest products to boost performance. From July 23-24, at The Dome, Sydney Showground.
>> atecexpo.com.au
PAIN STRIKE OIL
Need relief from muscle or joint pain? Pain Strike Oil will do the trick. This multipurpose and concentrated high-quality formula contains a blend of 100% essential plant oils including cajuput, wintergreen, clove and camphor oil.
BLUNDSTONE 1451
Blundstone made lace-up boots in the 1800s. Now the style is back but with the latest in quality and comfort achieved with the knowledge of more than 145 years in the bootmaking business. It’s the business in rustic black leather.
>> $229, blundstone.com
>> painstrikeoil.com.au
MEGAMASS FORTE
SURF STITCH
REID SSCX
>> Use discount code MENSFITNESS10 for 10% off at nextgeneration suppplements.com. Offer expires 13/06/16
>> surfstitch.com
>> reidbikes.com
Boost testosterone levels, energy, strength and libido with scientifically-proven Megamass Forte.
Australia’s No.1 online store for all your surf, skate and snow gear with over 700 surf and fashion brands. Surf Stitch has free shipping and next-day delivery, and their newest ambassador is hot pro surfer EllieJean Coffey.
The SSCX (Singlespeed Cyclocross) is built around a durable custom 4130 chromoly frame and fork with tough and lightweight kit to match. Includes rear rack mounts, integrated chain tensioners and has an extrawide tyre clearance.
JUNE
2015 MEN’S FITNESS
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S
EBOARD High Performance Guide
KING GEE COMPRESSION SHORTS
SEIKO SPORTURA COLLECTION
These shorts have been specifically engineered to enhance and support the movements you perform on site, ensuring your day is a whole lot more productive.
Made from hard-wearing stainless steel, this stylish timepiece is solar-powered, so you never have to bother with annoying batteries again. It’s also water-resistant to 100m.
>> $825, seiko.com.au
>> $74, kinggee.com.au
Packed with omega-3 and protein, salmon is a tasty meal option. Available as plain, or lightly seasoned with lemon pepper, each 125g portion is individually packaged, making a meal for one just as convenient as cooking for a small crowd.
>> oceanchef.com.au
NOOSA ULTIMATE SPORTS EXPO
OUTLAST NUTRITION OUTSTRIP
>> Register at noosaultimate sportsfestival.com
>> outlastnutrition. com.au/
Set aside the weekend of May 28-29 for the Noosa Ultimate Expo, a challenging mix of swimming, running and cycling events to suit all ages and abilities on the beautiful Sunshine Coast.
OCEAN CHEF
Outstrip has everything you need to enhance fatloss, reduce water retention and improve overall health, mood and focus — all in one powerfully formulated weight- loss product.
INNOVATIVE HAIR LOSS SOLUTIONS
IHLS can help you regrow your own hair in 12 weeks. If you address the problem at the first sign of hair loss you’ll have an excellent chance of complete recovery. Their consultants will identify the most appropriate course of treatment so you can start regrowing your own hair quickly.
>> ihls.com.au
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2016
● Body Book
Training expert
There are alternatives to “go hard or go home”.
CanIjustgoeasy, then go home?
THE EXPERT
While he’s never been guilty of half-arsing a workout, MF’s Joel Snape is sick of leaving it all on the gym floor. Why? You don’t have to work your butt off all the time.
■
shutterstock
You’re familiar with the slogans, of course. “Go hard or go home!” “Pain is weakness leaving the body!” “When in doubt, add weight!” “Sweat is your body’s primary means of thermoregulation!” OK, maybe not that last one. It might seem trivial but, in reality, this sort of bullshit — daubed on T-shirts, endlessly retweeted, Photoshopped onto pictures of men who look like the Incredible Hulk — is probably stopping a chunk of the population even trying to get in better shape. Maybe more important, they’re not really true. There are plenty of ways to improve without suffering much in the gym. Take getting really strong, for instance. Yes, there are training plans that include endless isolation work for every body part, but some of the best — designed by world-class powerlifters, who know the most about this stuff — include, at most, two or three moves a day. Jim Wendler’s best-known creation is the 5/3/1 workout,
but he also recommends a variation known as “I’m not doing jack shit”, according to which you do one move — for three short sets — then leave the gym. Dan John, inventor of the Easy Strength plan, suggests building up your bench press with two sets of five, at a manageable weight, then doing some abs wheel roll-outs and calling it a day. I’ve tried both: they both worked. SLOW AND STEADY It’s a similar story with running. In recent years, there’s been a vogue for sprawledon-the-floor-once-they’re-over intervals over slow distance work — but we’ve all been passed in races by a round-the-park plodder who’s never trained for speed. The lesson is that building an aerobic
NAME: JOEL SNAPE SPECIALITY: STRONGMAN COMPETITION
base is more important than many people thought, and that a lot of easy work is one way to build it. Fun fact: a slew of Russian athletes train at a pace they can maintain with their mouths closed, artificially making sure they go super-slow in training to prepare for competition. Yes, there’s a place for hard work, and no, there’s nothing wrong with it. For certain goals — getting in cover-model shape, say, or competing at a high level in virtually anything — there’s no getting around the odd pass-the-bucket moment of intensity. But if you just want to get strong or lose fat, going hard isn’t your only option, and it might even hinder your efforts. Then again, that’s not a very catchy poster slogan. ■
THE BOTTOM LINE There’s a time and a place for going hard. But if you don’t want to, research the alternatives and don’t bother.
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● Body Book
Supps
AIM TO CONSUME AT LEAST 1.5G OF PROTEIN PER KILO OF BODYWEIGHT
Max your muscle growth QUICK RECOVERY
INC 100% Dynamic Whey
2kg, $59.99; chemistwarehouse. com.au
Balance Sports Nutrition Massive 70:30 Carbs
■ Are you a “hard gainer”, a guy who has difficulty gaining weight or maintaining muscle? This powder is ideal for you. It contains glutamine, creatine and BCAAs for energy and muscle maintenance. Carbs deliver high energy to support fast recovery and weight maintenance. 5kg, $191.95; balancesports nutrition.com
TOP ABSORPTION
BODY MASS
BNRG Proto Whey
Pure Warrior Extreme Bulk
■ This powder has 100% pure hydrolysed whey protein. It has probably the most complete peptide matrix around, featuring 100% pure high DH GH hydrolysates. That means you get maximum protein to muscle absorption. Comes in strawberry or vanilla creme, double chocolate, and cookies and cream flavours.
■ This powder is for guys who aim to build lean, hard body mass. Naturally high in anabolic amino acids for fast absorption and optimal muscle growth, it’s also chocka with leucine, a branched chain amino acid which has an important role in protein synthesis and helps build and repair muscles.
2.37kg, $69.95; nutrition warehouse.com.au
2kg, $129.99; purewarrior.com
jorg badura
The 30-minute window after a workout is when you really need to scoff that protein shake for maximum muscle growth. The idea is that training ramps up amino acid delivery to muscles and makes absorption easier. So the sooner you get that massive protein hit, the bigger the muscle protein synthesis will be. Here are four MF-recommended protein powders that will give you the boost you need at the right time, ensuring faster muscle construction and better performance.
■ Want to recover faster and build huge muscle? This is your powder. It’s an advanced protein source blending WPI with WPC to help meet the heavy demands of training. It also has added digestive enzymes to support better digestion, so you won’t end up with gut irritation.
FOR HARD GAINERS
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● How hard is it?
Skills
Stay in a tucked position
Start the rotation just at the lip of the jump Twist your body to wind up before take off
The 1080
Straighten the board as you land
1 FRONTSIDE OR CORK? The triple rotation of the 1080 once marked the pinnacle of big air snowboarding tricks. Now, for the pros at least, it’s a minimum requirement at national level. There are two variations: the “frontside” where the rider rotates on a horizontal axis, and the “double cork” where they spin vertically. Think that sounds impossible? “It’s difficult,” says snowboard coach Hamish McKnight, “but these days the best boarders are shooting for 1620s.” 2 YOU NEED TO BELIEVE YOU CAN DO IT You’ve got to be brave to take on the 1080 — and have a vivid imagination. “You must throw your fear aside,” says Olympic halfpipe snowboarder Ben Kilner, who likens the move to being caught in a whirlwind then fired out in a blur of bright sunshine and dazzling white powder. “Convince yourself you can do it. Visualise it in your head over and over. Watch yourself landing the trick before you even strap on your board.”
3 IT’S MORE GYMNASTICS THAN SNOWBOARDING Freestyle boarders aren’t just experts on the slopes — they’re talented gymnasts who are able to execute artful acrobatic stunts. They wouldn’t last a second in a 1080 spin without formidable core strength and leg muscle. “You might get momentum from the slope but your leg power is vital for a clean take-off and landing,” says Kilner. Rotational exercises, squats, deadlifts, box jumps and planks are just some of the moves the Olympian relies on to boost his lift and turning power. 4 DON’T EXPECT A SOFT LANDING Kilner’s battle-hardened body has suffered many times at the hands of the 1080 — he jarred his back with the first few attempts and broke his pelvis last season. “The 1080 comes with consequences,” McKnight says. Preparation is a long, methodical process for a few moments of pure adrenaline laced with
potential catastrophe. “Ask anyone if they’d be comfortable throwing themselves upside down three times on a 30m jump,” says Kilner. What, right now? Maybe later. 5 RECKLESSNESS ISN’T REWARDED “Your timing, the conditions, everything has to be perfect,” says McKnight, whose riders rely on indoor trampolines and vast foam pits outdoors before they test themselves on snow. “Remember, it doesn’t count if you don’t land it.” ■
W H AT I T TA K E S
■ Fearless mentality ■ Thighs of steel ■ Unbreakable bones Difficulty rating 8/10
Coach Hamish McKnight charts the spectrum of skills you can master on the board.
SUPER HARD
REALLY EASY
BREAK IT DOWN
It takes guts, conviction and the abs of a bodybuilder. Could you master the showpiece snowboard skill?
1 - 3 DAYS Combining turns 130
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1 - 2 WEEKS Mini kicker JUNE
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2 - 3 MONTHS 180
1 - 3 YEARS Flip
3 - 5 YEARS 720
5 YEARS+ 1080
