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The Big Muscle Issue

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feb.
81

Make real gains


with virtualreality riding

65

Shell stretch
your limits

Breakthroughs
21 News
Crank the tunes and
smash a new PB.

22 Upgrade
Torch fat with the
landmine squat.

24 Fuel
How much water
do you really need?

26 Fitness
Get back to nature and
enjoy a better workout.

28 Style
The go-anywhere,
do-anything suit.

Game Changers
30 Hunger games

56 Cover guy

86 Join us...

Five tasty snacks that


any fool can make.

Liam Hemsworth on
training and faming.

How to create your


own fitness cult.

34 No-go zone

65 Sack the gym

92 Boys toys

Exercise machines
you should avoid.

44 gym-free exercises
tips and ideas.

Stock up on kick-arse
gear for the new year.

36 Young gun

74 Movie muscle

97 The outsiders

Build a blockbuster
body like the stars.

Three athletes share


their unique approach.

81 Tour de force

103 Egg-cellent!

Saddle up and join


a cycling Sufferfest.

Pump up your protein


with beaut egg dishes.

Teen Jesse Hammar


dropped 33kg.

39 Foam home
Rest up on a memoryfoam mattress.

42 Jumpin for joy


The key to mastering
the classic box jump.

45 Cereal thriller

Columns
50 Learn It!
Make smartphone
tech work for you.

Features

Its time to get your


freekeh on, dudes.

48 Skin deep
Trust us, the ladies
like you well-groomed.

52 Earn It!
The just-lost-yourjob survival guide.

118
SPEND SOME
TIME AT THE BAR
AND ADD 10%
TO YOUR BENCH
PRESS IN JUST
SIX WEEKS

feb.

103

Three easy ways to


get your egg over

42

107
ADD A FEW MORE
REVOLUTIONS TO
YOUR LIFE CYCLE

How to become
a box-jump king

The Body Book


107 Pedal back time
The fountain of youth
could well be cycling.

109 Leg it!


Four-day plan to carve
abs and bulk up legs.

21

Into HIIT? This


will be music
to your ears

114 Jailhouse rock


Harden up with some
sweet prison moves.

116 Less is more


Why quality beats
quantity in the gym.

118 Press on
Add 10% to your bench
press in six weeks.

122 Odd man out


Run odd distances and
improve all your times.

130 T time
Natural ways to boost
your testosterone.

Regulars
12 View From The Top
14 Ask Mens Fitness
16 Training Diary
18 Hotshot
54 In His Own Words
124 Scoreboard
127 Subscriptions

V IE W FRO M T HE T O P

The Function
of Fitness

SUBSCRIBE TO
MENS FITNESS

The Big Muscle Issue


SUPER-FAST 4-DAY PLAN

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HUGE

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44

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ph: 02 9439 1955
mensfitness
magazine.com.au

hats the hardest workout youve ever


done? Think back. I bet you it wasnt in a
gym. The most smashed I can ever recall
vomiting, seeing stars, nigh-on crying
did not occur in a Globo gym filled
with slick machines, a grungy CrossFit box or a nondescript
dojo. It happened in a grassy area about the size of a squash
court, with no more than my bodyweight and a sadistic
sergeant calling the shots. Nor was it a complex workout,
encompassing little more than bear crawls, burpees,
pushups, chinups and a single flight of stairs.
For several hours I endured every combination and
modification those simple moves could offer until I literally
fell in a heap, unable to move. (I wont elaborate, except to
say I deserved it.) The point is, the hardest workout Ive
experienced didnt involve a gym. As youll read from page
65, gym-free workouts are gaining popularity, and for good
reason. Theyre cheap, can be done anywhere and can
provide very pragmatic benefits.
Possibly the biggest benefit from this type of workout,
which was (and still is) common in the military,
is it trains your body for a range of movements you will
probably encounter in your life. In todays fitness parlance,
its functional fitness (see page 97). Training for the unique
demands of your life makes perfect sense: be that heaving
yourself up on the balcony because your girl locked herself
out (again), or slamming a bad guy to the ground during a
raid. It makes little difference you are training yourself for
what is most likely to occur in your day-to-day life, and thats
got to be a good thing.
Stay strong.

TODD F. COLE, EDITOR


todd@mensfitnessmagazine.com.au

Follow me
on twitter
@toddfcole

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12

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MENS FITNESS FEBRUARY 2016

EDITORIAL

Editor Todd Cole


todd@mensfitnessmagazine.com.au
Associate Editor Ashley Gray

ART
Art Director Tania Simanowsky

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Top tips
ASK
MENS FITNESS

IM A BIG FAN OF
THE FAT-BURNING
WORKOUTS IN MF
BUT IS THERE A TIME OF
DAY TO TRAIN THATS
MOST CONDUCIVE TO
LOSING FAT?

You ask, we answer with a


little help from our friends.

If youre on a balanced diet,


theres no magic time of day
thats going to speed up your
fat loss it really comes
down to personal preference
and your schedule, says
personal trainer Glenn
Higgins. Some evidence
shows that a morning HIIT
session before breakfast is
slightly better for burning
fat because your glycogen
levels are low. But the key
is to exercise when you can,
whether thats morning,
afternoon or evening.

I USUALLY
STRUGGLE TO GET
MY FIVE-A-DAY OF
VEGIES. CAN I JUST
TAKE GREENS POWDER
INSTEAD OF EATING ALL
THOSE VEGETABLES?

Max your workout.


Start with weights and
finish with cardio.

Q Should
I do weight
training or cardio
training rst?

IVE NOTICED A FEW


BISCUITS THAT
SAY THEY CONTAIN
COCONUT SUGAR.
DOES THAT MEAN
THEYRE HEALTHIER
FOR ME?

Coconut sugars glycaemic


index is about half that of
regular sugar, so the spike
in your blood-sugar levels
which leads to fat storage
is less dramatic, says
nutrition expert Anthea
McCourtie. Its also low
in fructose, a fruit sugar
thats converted to fat very
easily and can increase
your risk of heart disease.
Its less sweet than sugar,
so itd be interesting to see
how much is used. Short
version: you still shouldnt
eat the whole packet.

14

MENS FITNESS

Weight training should always take priority


over cardio training, no matter the goal, says
personal trainer Andrew Stretch Rayner. Youll
be able to lift more weight, perform more sets and
reps at the beginning of your session, and that will
help you make faster improvements in strength,
build and maintain lean muscle, prevent injury and
achieve a better body composition. If you start
with cardio training you will fatigue your muscles,
resulting in diminished returns from the subsequent
weights session.
TheBigMuscleIssue

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$69 for 12 months.
For more details, see
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askMF@mensfitnessmagazine.com.au

FEBRUARY 2016

shutterstock

Vegetables are an important


source of soluble and
insoluble fibre, which is
important for gut health
and body function and
powders lack that, says
performance nutritionist
Aaron Deere. Powders also
give you much larger doses
of antioxidants, which has
been shown to increase the
rates of the development
of some cancers. If youre
struggling, plan your snacks
chucking hummus and
carrot sticks in your bag can
help you reach your goal.

New low GI, low fat and gluten free


ice cream. Now available at selected
independent supermarkets.

GOLD0021_MF2

Weight lifters.

Training diary

RUNS

February 21
Latrobe Health
Centre River Run
Where: Geelong, VIC
What: Crank out
a great time over the
fast and at 5km/10km
course along the
banks of the beautiful
Barwon River. Ideal
for beginner runners.
Contact: riverrun.
net.au

March 12-14
Tassie Trail Fest
Where: Derby, TAS
What: Celebrate the
trail-running lifestyle in
between gruelling races
through the spectacular
Tassie wilderness.
Distances range from
2km to 44km, so theres
something for all levels.
Contact: tassietrail
fest.com.au

April
Nike Run Club
Where: Adelaide,
SA, Melbourne, VIC,
Sydney, NSW
What: Free to join and
open to all skill levels,
the Nike Run Club offers
expert coaches and
pacers at every session.
Just turn up and go hard!
Contact: nike.com/au/
en_gb/c/running/run-club

RIDES

February 27
Lake Hume Cycle
Challenge
Where: Lake Hume,
NSW
What: Clip in and
prepare to do battle
with the rolling hills
and valleys of AlburyWodonga. Rides range
from 40km to 131km.
Contact: lakehume
cyclechallenge.com.au

March 13
Willo Enduro
Where: Wingello, NSW
What: Join 600 MTB
riders as you tear it
up over 13km, 25km,
50km or 75km while
paying tribute to young
gun James Williamson
and raising cash for
junior development.
Contact: james
williamson.com.au

April 16
RACV Great
Ocean & Otway
Classic Ride
Where: Torquay, VIC
What: Featuring
90km of road closures
through the awesome
Otway ranges, choose
to ride 60km, 145km
or a gruelling 204km.
Contact: greatocean
otwayclassic.com.au

TRIATHLONS

MONTHS
AWAY

February 19-21
Big Husky Triathlon
Festival
Where: Huskisson,
NSW
What: Soak in the
scenery around Jervis
Bay while competing
in one of the best longcourse tris or give
a shorter option a go.
Contact: eliteenergy.
com.au

March 19-20
Warrnambool
Sufferfest
Where: Warrnambool,
VIC
What: Try a beginner
tri or take on the
fearsome long course:
2km swim, 80km bike
ride and 20km run.
Contact:
warrnamboolmultisport
festival.com

April 17
Nowra Triathlon
Festival
Where: Nowra, NSW
What: With a fast, at
course and plenty of
options for beginners
and experts alike, this
is a highlight of the
triathlon calendar.
Contact: eliteenergy.
com.au/event/nowratriathlon-festival/

SWIMS

MONTHS
AWAY

February 28
The Sydney Skinny
Where: Sydney, NSW
What: Drop your togs
and beat the heat with
an exhilarating 900m
or 300m nude dash
around magnicent
Middle Head. Just try
not to look at your
fellow swimmers...
Contact: thesydney
skinny.com.au

March 13
Melbourne Swim
Classic
Where: Elwood
Beach, VIC
What: The 1.2km
Classic is the pick
of the bunch here.
Legendary ironman Ky
Hurst won it in 2015.
Can you beat him?
Contact: melbourne
swimclassic.com.au

April 3
Cooly Classic
Where: Coolangatta,
QLD
What: Tackle famous
surf breaks Snapper
Rocks, Coolangatta
and Kirra while
competing over 1km,
2km or the new 3km.
Contact: worldseries
swims.com.au/coolyclassic/

ADVENTURE

MONTH
AWAY

February 6
ROC Race
Where: Sydney, NSW
What: Welcome to the
Ridiculous Obstacle
Race, 5km of mayhem
as you take on the
Sweeper, the Wrecking
Ball and the worlds
largest inatable water
slide. Game on, lads!
Contact: rocrace.
com.au

March 20
Adventure Race
Australia
Where: Belanglo State
Forest, NSW
What: The Hardcore
Course includes up
to 25km MTB, 10km
trail running/trekking,
navigation and mystery
adventure legs.
Contact: adventure
raceaustralia.com.au

April 23-24
Rogue24
Adventuregaine
Where: Lake
Manchester, QLD
What: Buddy up
and trek, kayak and
mountain bike through
as many checkpoints
as possible in 24 hours.
Contact:
rogueadventure.com/
adventuregaine/

Got an event in your state that MF readers can train for in 2016? Email details to ashley@menstnessmagazine.com.au with a couple of good action photos.
16

MENS FITNESS

FEBRUARY 2016

LISTEN TO YOUR HEART

ACTIVITY TRACKER

FOUND AT YOUR LOCAL

SMARTWATCH

HEART RATE MONITOR

by

18

Hotshot

MENS FITNESS

FEBRUARY 2016

For the lava God!

FEBRUARY 2016

MENS FITNESS

Red Bull content pool

You cant feel the heat, says Marco Waltenspiel, but you can smell the
sulfur. Thats Marco, 31, and his mates Marco Fuerst and Georg Lettner
pictured wingsuiting over Mount Bromo, an active volcano outside of Jakarta
in Indonesia. Dropped from a chopper at 4,000m, they plummeted towards
Bromos belching bowels but swooped at the last second to avoid becoming
Satans dinner. Marco, who hails from the Austrian town of Oberndorf, says
the experience of ying through the air at 200km/h in a gloried batsuit is
surreal and scary, but reckons he wouldnt give it up for the world. Its
an amazing privilege, he says. So we aim always to get better at we do.

19

IMPROVE YOUR
SKIN FITNESS
NATURAL NO IRRITATION

www.primalearth.org
facebook.com/PrimalEarth

Dont underestimate
the power of music
when youre chasing
a new PB.

HIITthe
playbutton
According to a
study published
in the journal
Medicine &
Science in Sports &
Exercise , music can
improve performance
during high-intensity
interval training (HIIT).
Researchers at Canadas
McMaster Uni recruited 20
young adults whod never
attempted HIIT before and
instructed them to go hell
for leather on stationary
bikes, with and without
their favourite tunes.
We found moderately
active people who listened
to self-selected music
during HIIT not only enjoyed
the exercise more, but they
worked harder physically
as well, says researcher
Mark Stork.
Interestingly, the study
participants didnt think
one session was more
difficult than the other.

shutterstock

FEBRUARY

2016

MENS FITNESS

21

Upgrade

Breakthroughs

How to do it
Sets 2 Reps 10

Prop a barbell into

Build better legs


and burn fat fast
with the landmine squat
no rack required.
Squatting: theres no way
around it. Whether youre
new to the gym or a veteran
of the rack, its your one-stop
shop for bigger legs, a faster
5K and because of the
muscle groups involved
turbo-charged fat loss.
Of course, where you hold
the bar counts for a lot: on
your back is traditional, in
front of you is gaining in
popularity and overhead is
mainly for show-offs but
theres a fourth option you
should consider.
The landmine squat
teaches you good squat
mechanics because the bar
moves in a slight arc, says
strength coach Ben Bruno,
who uses the move with the
MMA fighters he trains. Its
also a good way to move a
lot of weight with good form,
but its easy on your joints.
And you can leave the rack
to the guys doing curls.

UPG

UPGRADE YOUR FOOTWEAR (OR GET RID OF IT)


The soft heels on your trainers arent doing your squats any favours. Here are your alternatives...

22

LIFTING SHOES
$260, ironedge.com.au

SOCKS
$25 for three pairs, nikestore.com.au

CANVAS SHOES
$179.95, sperry.com.au

The Nike Romaleos 2 is a lightweight, flexible


workhorse that can withstand the unique
punishment weightlifters put on their footwear.

Not a bad option,


if your gym allows
it itll improve
stability, balance
and foot strength.

The Sperry Striper CVO features


a lightweight, breathable
canvas upper for extra comfort.

MENS FITNESS

FEBRUARY 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 J o e l A n d e r s o n M o d e l J a y C o n r o y @ Wa t h l e t i c G r o o m i n g A l i c e T h e o b a l d @ J o y G o o d m a n

The squat
you should
be doing

a weight plate, corner


or landmine the
hinged device youll
often see on the floor
of your gym. Hold the
loaded end in both
hands and squat
down with it in front
of your chest, keeping
your weight on your
heels. Keep your
chest up as you stand.
For best results, mix
it in with regular
squats to improve
your form and inflate
your thighs.

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sharpener and an emergency whistle.
The LED Lenser M3R combines outstanding brightness and extreme portability
with the convenience of USB recharging to keep you on the right path from
dusk til dawn.
Stay lit, keep warm and be safe with Leatherman and LED Lenser.

Fuel

Breakthroughs

Hydrateright
The biggest challenge in staying hydrated these days whether youre a distance runner or a desk jockey is information
overload. Dont believe the hydration hype and keep it simple. By Caitlin Carlson

MYTH

You need eight


glasses of
water per day
In reality, eight
glasses might not
be nearly enough,
especially if youre
an endurance
athlete or live in
an arid climate, ie,
just about 90% of
Australia. A much
better guideline is
the pee test, says
Katherine Zeratsky,
a nutritionist with the
Mayo Clinic: If youre
peeing every couple
of hours and its a
very pale lemonade
colour, youre good.
MYTH

You need constant


water breaks
while training
A typical gym
session doesnt
require any extra
hydration at all (as
long as youre wellhydrated to begin

with). And even a


sub-one-hour cardio
workout requires
only a slight uptick
in water intake.
However, once your
workout surpasses 60
minutes, you do need
to start replacing
salts and electrolytes
lost during training.
Exercise physiologist
Marni Sumbal says to
aim for roughly 200
to 400mg of sodium,
25 to 50mg of carbs
and 50 to 100mg of
potassium, a ratio
found in most sports
drinks. You can also
add a powdered mix
to bottled water. To
expertly dial in your
personal needs,
weigh yourself before
and after a workout.
If youve lost more
than a kilo, you need
to drink more during
subsequent workouts.
And for every kilo
of weight you lost,
thats one litre of
H20 you need to down.

While you may not feel as


thirsty, your hydration needs are
no different in winter and may
even be higher.

24

MENS FITNESS

FEBRUARY 2016

MYTH

In winter you
dont need to
drink as much
While you may
not feel as thirsty,
your hydration needs
are no different in
winter and may
even be higher. A
small study of 17
men in the journal
Medicine & Science

in Sports & Exercise


suggests that guys
working out in 4
temperatures were
40% less thirsty
than guys working
out in 80. Youre
not sweating as
noticeably, but you
are still sweating,
says Zeratsky. Its
just evaporating
rather than sticking
to your skin.

MYTH

MYTH

Vitamin- and
mineral-infused
water is better

You can catch up


by chugging a litre
of water at 3pm

Unless youre
losing these vitamins
and minerals in
your day-to-day
life which most of
us arent theres
no need for the
additives. Dr Marion
Nestle, Professor
of Nutrition at New
York University, says
youre likely already
getting enough of
these nutrients.

The workday is
nearly over and you
realise youve had one
glass of water all day.
Unfortunately, you
cant make up for it
by downing a whole
bottle. If you take
in a large volume
of liquid all at once,
its going to go right
through you, says
Zeratsky. Its too
much for your body
to process. Instead,
dont get into this
situation in the
first place. Always
keep a full bottle of
water in sight on your
desk during the day.
And set alerts on
your phone to remind
you to drink every
30 minutes.

MYTH

Coffee doesnt
count
Coffee, tea and
other caffeinated
pick-me-ups count
towards your daily
H20 goals. A threeday study of 50 male
coffee drinkers (who
consumed three to
six cups of coffee per
day) published in the
journal PLOS One
suggests that coffee,
when consumed
in moderation by
caffeine-habituated
males, provides
similar hydrating
qualities to water.
But its even better if
coffee is your second
drink of the day,
following some water.
Downing 250ml
first thing helps you
rehydrate and flush
waste, says Zeratsky.
It also helps your
body to absorb
breakfast nutrients.

Water on
Demand
You can cross
staying hydrated
off your to-do list
by installing an
aquafil fresh water
refilling station in
your home. It will
provide a convenient
rapid fill of filtered
water to quench your
thirst and also help
reduce plastic bottle
waste. Plus, the
anti-microbial soft
mouthguard water
bubblers ensure
a healthy drink.
aquafil.com.au

Nick Ferrari

Nutrition rules are great for


taking the guesswork out
N
of eating and drinking right.
But they also often lead to
gross miscalculations and, in many
cases, perpetuate some of the biggest
myths. Proper hydration is no exception,
whether its the old eight-glasses-aday chestnut or that you should down
a sports drink every time you work out.
Yet nothing influences your overall
wellbeing more than healthy H2O habits.
Here are some of the biggest hydration
myths, as well as the truth behind them.

SOCIETY ISLANDS | TUAMOTU ISLANDS | GAMBIER ISLANDS | MARQUESAS ISLANDS | AUSTRAL ISLANDS

Photo: Gregoire LeBacon

Worlds away from whats expected

www.Tahitinow.com

Fitness

Breakthroughs

Hit the woods fora


healthier workout

Exercising in a green
space puts your entire
body in a better place.

Lose Weight the


Monty Python Way
Varying your
walking pace and
style can burn
up to 20% more
calories, as it makes
your legs work
harder, so you burn
more fat, Ohio State
Uni researchers say.
The next time you
go for a hike, walk
in a way that feels,
well, unnatural. Not
Ministry of Silly
Walks unnatural
you dont have to
bend your leg back
over your head or do
aerial half-turns
just stop and start
more often, change

26

MENS FITNESS

speeds and vary


your walking style
and youll boost
weight loss.

Early Birds Get Buff


Tough time getting
to the gym? Move
your training to
6am the best
time to work out to
stay consistent,
according to data
from Jawbone, maker
of fitness trackers,
on more than a million
of their users. Not
a dawn riser? The
third best time for
consistent workouts
was 9am. (Second
place was 5am,
but screw that.)

FEBRUARY 2016

Zap That Bodyfat!


If youre looking
to get hyper-ripped,
chances are you do
an intense training
routine four or
five days a week.
But unless you
pair those intense
workouts with
some seriously high
protein intake, you
wont score the lean
mass you want,
according to a new
study in the Journal
of International
Society of Sports
Nutrition.
Researchers
put two groups of

Sure, a brisk run or energetic


walk through a lush green
S
landscape is more pleasant
than plodding along on a gym
treadmill or slogging through city streets.
But recent studies are producing evidence
that exercising in serene surroundings is
scientifically better for you as well.
For example, Stanford Uni scientists in
the US let two groups of subjects loose
for a 90-minute walk in either a natural
or an urban setting and found that being
active in nature headed off the churning
of negative thoughts a cycle called
rumination. MRI scans of the naturegoers brains even showed reduced brain
activity linked to mental illness; city
exercisers got no such benefits.
In our evolutionary history, our
response to natural landscapes allowed
us to look out for predators, find sources
of water, etc, so interacting with these
landscapes has a salutary effect on us,
says the studys Greg Bratman.
Exercising in nature may also boost
the immune system by switching our
mood into rest and digestmode the
opposite of the fight-or-flight response
says a US survey of hundreds of studies
on the subject, which showed that feeling
safe and relaxed helps the body shuttle
resources towards the immune system.

study subjects on
a traditional split
lifting regimen that
alternated between
arms and legs. They
then had one group
follow a high-protein
diet (with 3g of
protein per kilo
a day), while the
other just their
regular moderateprotein diet.
In eight weeks, the

high-protein group
dropped three times
as much bodyfat as
the normal-protein
group and lost
about 300g, while
the normals gained
almost 1.5kg.
Eating a lot of
protein doesnt lead
to gains in bodyfat,
which is intriguing,
says study head Dr
Jose Antonio.

Photographers: Keith Ladzinski and Sandra Salvas

USE.
DESIGN.
ENGINEER.
BUILD.
REPEAT.

seatosummitdistribution.com.au
enquiries@seatosummit.com.au

Style

Breakthroughs

Suityourself
all the time

Add some
real bang to
your wardrobe.

A sharp suit sets you apart


from the guys dressed like
derros whove just fallen
off the back of a truck. The
only drawback is you cant always
move the way you want in it because
the fabric is too rigid.
Man To Man, a Melbournebased menswear label has solved
this previously intractable
problem with their Tech-Fit
trouser, which has an invisible
elastic insert behind the front pockets
to ensure a custom-made fit. That
means theres no need to pop the
button after a big lunch and a couple of
beers, because the fabric expands with
your body. It also means you can give
it your all during hard-fought office
cricket encounters.
Match the Tech-Fit trouser with the
Man To Man stretch jacket which
has a simplified fabric to make it less
restrictive and you have the ultimate
bag of fruit for guys who like to go
hard no matter what theyre wearing.
Better still, this excellent gear
will only inflict minimum wallet
damage. The Tech-Fit trouser costs
$69.99, the stretch suit just
$149.99 and the vest $69.99.
mantoman.com.au

Sure, youll wear


that fuchsia
crocheted beanie
someday

wont, and its not your


fault: a recent thread
.com study found that
most men wear only
13% of all the clothes
in their closet.
Its their wives and
girlfriends who may
be forcing them to
buy clothes they dont
need or like and then
resist wearing, says
Thread stylist Sophie
Gaten. Guys are wary
of those more daring
pieces, like prints
or brights, because
theyre not sure how
to mix and match.
But consumer
behaviour consultant
Philip Graves has
another theory: that
men wear fewer of
their clothes because

MENS FITNESS

FEBRUARY 2016

they can.Women
dont want to be
seen in the same
dress twice, Graves
says, but theres
no male equivalent
for that. Men are
more interested in
projecting a consistent
image, whereas
society pressures
women to constantly
reinvent themselves.
So how to go from
wearing 13% to 100%
of what you own? Pare
down. Having dark
jeans that fit you well,
a fitted tee in a neutral
colour and a navy, grey
or black sweater is a
great starting point,
says Gaten.
And, hey, itll work
with the beanie.
PA M N U LL E T

Black is the
new black

Are you a
made man?

Picking your
clothes for a date? Skip
the colour wheel and
stick to black: 66% of
women and 46% of
men like it best, saying
it communicates
intelligence,
confidence and
overall sexiness
without generating
negative flak, a
new survey by Brit
website buytshirts
online.co.uk reports.
Red, in second place,
can seem arrogant,
said 66% of the
studys respondents
and all the bulls
in Spain.

Theres a sweet
old notion that every
young man has been
taught how to shave
by his dear, old dad.
But for the rest
of us whove had to
wing it in terms of
shaving, skincare,
hair styling, body
grooming, pimple
ablation and so forth
our whole lives,
theres the new
guide Manmade: The
Essential Skincare &
Grooming Reference
for Every Man by
Chris Salgardo ($30).
This smart,
straightforward

manual from
Salgardo, the
president of skin care
line Kiehls, will take
you from well-worn
to perfectly shorn
without insulting
your manhood (or
trying to sell you any
products). Itll also
go nicely as your
brothers/mates/
grizzled old dads
birthday present.

Snapper media

28

Of course you really

EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU

GameChangers

Sizzling summer snacks


Five simple recipes that
are a win-win for your taste
buds and your waistline.
By Shawn Donnelly
Photographs by
William and Susan Brinson

30

MENS FITNESS

When its 40-odd degrees outside and theres cricket on


the telly, the last thing you want to be doing is wasting
W
time in the kitchen. But that doesnt mean you should
order pizza or go on a Maccas run. You can easily whip
up tasty, healthy food at home in the space of a couple of overs
from Josh Hazlewood. Weve even sorted the beer for you. Cheers!

FEBRUARY 2016

Turkey Sloppy
Joe Sliders
The ground beef
in your typical slider
contains more fat
than an Oreo Cookie
McFlurry. Sub out
the ground beef and
sub in lean ground
turkey, which will net
you about half the
calories, a quarter
of the fat and even
more protein.
Mix your
ground turkey with
capsicum and onion,
add tomato pure,
spices and kidney
beans (for extra
protein and fibre)
and use mini wholegrain buns.

MAKE IT:

Sweet side.
Sweet potatoes are richer
in vitamins A and C and
lower on the GI index than
regular potatoes.

FEBRUARY 2016

MENS FITNESS

31

Game Changers

Nutrition
Boneless
Buffalo Wings
A single deep-fried
chicken wing has 160
calories not counting
the buttery hot sauce
so a quick dozen has
almost as many calories
as an entire cheese
pizza. To make wings
easier on your gut, go
with pan-fried whitemeat chicken tenders.
Cut boneless
chicken breasts into
thin strips. Dredge in
a mixture of equal parts
whole-wheat flour and
polenta. Pan-fry in a
little canola oil. Drizzle
with your favourite
tangy hot sauce.

MAKE IT:

Greek Yoghurt
Blue Cheese Dip
Just 30 grams of
blue-cheese dip contains
150 calories and about
14 grams of fat. So even
if the only thing you ate
was celery sticks dipped
in it, youd still need to
run for half an hour just
to burn it off.
A smarter sauce.
Dips and sauces are often worse
than what youre dipping into
them. Swapping yoghurt for
mayo will have a big impact.

Simply use
Greek yoghurt as your
base instead of mayo
and add a little crumbled
blue cheese, cayenne
pepper and a few
dashes of hot sauce.

MAKE IT:

Greek
Devilled Eggs
Four regular devilled
eggs have about as
much mayo as a turkey
sandwich. But devilled
eggs are all about
that delicious yolk, so
keep that, but replace
the mayo with Greek
yoghurt. You wont really
notice the difference
but you will cut calories
by a third.
Hard-boil a
dozen eggs; let cool and
peel. Cut each egg in half
lengthwise. Remove yolks,
add to a bowl and mash;
add cup yoghurt and
2 tsp mustard and mix
well. Fill each halved egg
white with yolk mixture;
top with chopped onions,
capsicum and paprika.

MAKE IT:

Top Tips

32

MENS FITNESS

Tomato sauce has


no fat but is full of sugar
(3.6 grams per tbsp).

FEBRUARY 2016

Dont be fooled by aioli


its just a fancy word for
garlic mayo.

Hot sauce is low calorie


but can be high in sodium.
So check the label.

Mustard is a zero-

Cut coleslaw calories

calorie, no-sugar way


to add flavour.

by using vinegar instead


of mayo as a base.

Baked Sweet
Potato Fries
Compared with
regular fries, sweet
potato fries seem
like the healthier
side but except
for sweet potatoes
extra vitamin C and A
and lower glycaemic
rating, the two are
nutritionally very
similar. For the
healthiest cooking
option, always bake
instead of fry youll
cut fat by at least
50% and reduce
calories by a third.
Cut sweet
potatoes into wedges.
Brush with egg whites
and sprinkle with
sea salt, pepper and
garlic powder. Bake
for 12 minutes or till
golden brown. For
extra punch, drizzle
with low-fat sour
cream and chives.

MAKE IT:

EAT
FIT
REAL MEALS FOR REAL MEN

EAT FI

FOOD AS FUEL

BUILD
MUSCLE
New rules for big gains

YOUR DINNER
TONIGHT? SORTED!
p22

FIT FOOD
FOR BLOKES

LEAN
FOR LIFE

TURN OFF YOUR


FAT GENES

BEEF UP
YOUR BBQ
WHAT TO EAT
AFTER A
WORKOUT
FUEL UP LIKE
AN ATHLETE

A 6-PACK IN 6 WEEKS

The Perfect Brew


Youve got all your tasty,
healthy snacks ready to go,
so now all you need is some
sort of liquid refreshment
to enjoy them with. Cue 4
Pines Brewing Companys
new Indian Summer Pale Ale.
Crisp and light in bitterness
with aromas of passionfruit
and honeydew, the brew is
light in body but not at the
expense of hop character.
Its the ideal amber nectar to
quench a man-sized thirst
and will go beautifully with
a variety of foods, especially
spicy fare, like our Boneless
Buffalo Wings. Time to crack
a tinnie. 4pinesbeer.com.au

GOBSMACKINGLY
GOOD PIZZA p76

DRINK GREEN, BE
SUPER p32

EAT CLEAN, LE
AND MEAN p10

OUT
NO

A cookbook,
meal planner and
nutrition handbook
for men. What to
eat to grow muscle,
trim down and
outperform your
competition.

Game Changers

Training

Rage against
the machines
Is the equipment youre
using to build your body
ineffective or worse
downright dangerous?
Dont compromise your
safety or your gains.
Heres what to do instead.
By Sean Hyson
Photographs by James Michelfelder

If the Terminator
movies have taught
us anything, its
that machines cant
be trusted. This is especially
true when discussing the
exercise machines in your
gym, which arent designed
to accommodate individual
differences in body types,
such as limb length and
joint structure. As a result,
training with machines,
unlike with free weights,
can fail to stimulate your
muscles optimally and put
you at risk for injury. The
following are three of the
worst offenders, with expert
tips from John Rusin, a physical
therapist and strength
coach, and our picks for
more effective alternatives.

Incline to gain.
Doing curls on
an incline bench
allows for safer,
stronger biceps
training.

34

MENS FITNESS

FEBRUARY 2016

Illustrations by Har vey Symons

Enough preaching! Machine curls put


the shoulders and biceps at risk.

THE MACHINE:

Preacher Curl

THE MACHINE:

Seated Ab Rotation

(previous page)

You
sit in it to do a
twist-like dance
move. Combining
flexion, rotation
and side bending
simultaneously at
the lumbar spine
is a terrible triad,
says Rusin. Not only
do the position and
added weight put
your back at risk,
but the element of
increasing speed (the
machine allows you
to swing your legs
violently side to side)
and sudden direction
changes prompt
Rusin to call the ab
rotation the most
debilitating machine
in the gym.
THE PROBLEM:

The freeweight bench version


of the preacher curl
has its drawbacks, but
the machine version
is orthopedically
evil, says Rusin,
because you cant
reposition your body
to use it safely. It
forces your shoulders
into a protracted
position, and in
some cases even
internally rotates
and elevates them,
putting unwanted
stress on the shoulder
complex. It can also
lead to an extreme
stretch on the lower
part of the biceps,
where it inserts into
the elbow, which can
result in a biceps tear.
THE PROBLEM:

THE UPGRADE:

G r o o m i n g b y M a t t h e w Tu o z z o l i /A r t i s t s b y T i m o t h y P r i a n o u s i n g K r a s t a s e

The prone incline


dumbbell curl. Set a
bench to 45 degrees
and lie on it chest
down with a dumbbell
in each hand; curl
with palms facing up,
bringing your elbows
forward slightly as
the weights rise.
This movement
allows the shoulders
to remain in a neutral
position, Rusin says,
while also taking
advantage of the
more natural
movement paths
that dumbbells offer.

The seated ab
rotation is the
most debilitating
machine in
the gym.

T H E U P G R A D E : The
Pallof press. Attach
a band to a sturdy
object at chest height
and grasp it with
both hands. Stand
perpendicular to the
machine and press
the band out to arms
length in front of
you. Dont let it
twist your body.
Resisting rotation,
rather than training it
directly, integrates the
shoulders and hips to
strengthen the core.

THE MACHINE:

Seated Leg Curl

Sitting
down tilts your pelvis
backward, which
flattens out the arch in
your lumbar spine. An
unnatural position to
work the hamstrings
in, it increases the
compressive forces
on the hams where
THE PROBLEM:

they insert into the


back of the knees.
The heavier you go,
the more likely the
compensation at the
pelvis, says Rusin.
T H E U P G R A D E : The
swiss ball leg curl.
(Brace your abs
and raise hips into
the air but keep
knees straight and
heels on stability
ball. Bend knees
and roll the ball
back towards
you. Keep hips
elevated.) Its one of
the few hamstring
exercises that
train the muscles
two functions
simultaneously
extending hips and
bending knees.

HARD
FACTS

OUR TRAINING
DIRECTOR SEAN
HYSON SOLVES
YOUR WORKOUT
CONUNDRUMS

How many reps


should I do each
set to build the
most muscle?

The number of reps


you need to perform
should change over
time, just like the
exercises themselves.
Sets of one to ve
reps do the most to
build pure strength, but
they also activate your
biggest muscle bres
so even if getting
strong isnt something
you care about, dont
neglect them.
Sets of six to 12 reps
maximise muscle size
and can be used on
most of your lifts most
of the time. Higher

reps more than 12


should make up a
smaller portion of your
training until youre
experienced. At that
point, sets of 20 or so
reps on leg exercises
(done with perfect
form) can shock the
quads and hamstrings
into new growth.
Finally, low-rep sets,
because they imply
heavy weights, should
be used sparingly
two or three times a
week on only a couple
of exercises.
Sean Hyson is the Mens
Fitness training director
and author of 101 Best
Workouts of All Time,
101bestworkouts.com.

Inspiration

Game Changers

I didnt take notice of body


image before I went to boarding
school. But at school I found it
is really important.

TALE OF THE SCALE


JESSE HAMMAR
AGE: 15
LIVES: NUMUL NUMUL, NT
HEIGHT: 173CM
BEFORE: 96KG
AFTER: 63KG
LOST: 33KG

Teenspirit
Overweight and feeling unattractive to the opposite sex, student Jesse
Hammar knuckled down and lost an impressive 33kg in eight months,
transforming his life and the way people see him in the process.

Rejection is
often the start
of the road to
self-discovery and
happiness. For
15-year-old Jesse,
a boarder at
Townsville Grammar,
his brush-off
involved a girl at
school, who rejected
his offer to go out.
At the time, Jesse
weighed 96kg,
and he thought
the knockback
was because of
his weight.
As a result, he

became disillusioned
and began to
question what he
was doing with
his body and how
it was limiting his
choices in life. It was
a process that would
change him forever.
Jesse lives on
Numul Numul
Station in the
Northern Territory.
His dad is a contract
musterer and much
of his life has been
spent on cattle
properties in WA
and the Territory.

Unlike a lot of city


boys, his weight
gain wasnt due to
consumption of junk
food he ate the best
home-cooked bread
and healthy grainfed meat around
rather, it was lack of
consistent activity.
He played rugby
union, but apart from
helping out from
time to time moving
hay bales or herding
animals, he didnt
do a lot.
His excess weight
wasnt really an

issue until he moved


to boarding school.
I didnt take notice
before that, he says,
but at school I found
body image is really
important. Although
he turned out as
prop in the rugby
side, barbs about
his weight began to
sting: It wasnt so
much when mates
did it, but when
people I didnt know
did it that hurt. Id
sit in my room and
sulk about it.
So when he

experienced the pain


of that romantic
rejection all the
factors were in
train for him to
make a change. He
consulted a boarding
house supervisor
who devised HIIT
sessions and
bodyweight circuits
for him, which were
excruciating it
brought me to tears,
but the results were
extraordinary. In
four months he shed
15kg, but he wasnt
satisfied just yet.
Earlier this
year, on the advice
of Townsville
personal trainer
Jaryd Terkelsen,
Jesse began eating
2,600-3,000 calories
a day, so that he had
enough fuel to build
muscle and also burn
fat. To supplement
and replace some
of the meals he was
getting at school,
he started adding
in tins of tuna and
cooking chicken,
quinoa and brown
rice in the microwave.
It didnt go down
well with the college,
but such was his
determination to see
the transformation
through, he even hid
food in his dorm to
keep the dream alive.
He introduced
isolation sessions
low reps, high
volume HIIT
sprints and Tabata
intervals into his
workout program and
the fat continued to
drop off. Eight months
after starting, hed
seared 33kg from

his frame down to


63kg, an awesome
achievement. The
trouble was, he was
no longer big enough
to play in the forwards
on the footy field.
Jesse has since
put on 3kg of lean
muscle, thanks
to increased
powerlifting and
whey protein. His
goal is 75kg and
winning back his
position as prop in
the rugby team.
He says the key
to maintaining
focus during a body
transformation is
mixing it up in the
gym, changing
the program every
session and keeping
it interesting. He is
currently taking on
the 404 Challenge:
101 squats, 101
leg press, 101 leg
extensions and
101 lunges.
Best of all, he says,
has been the positive
reception from mates
and family some
friends even want
me to train them
and even the girl
who spurned him
is impressed: She
texted me and said
how proud she was
of me, he says.
Jesse is just happy
he is so much closer
to achieving the body
he wants. I did the
impossible, he says.
I want to be able
to inspire people to
achieve the things
I did. You have to
find your drive, your
motivator, then be
consistent. Thats
what I did. 

If youve a story like Jesses youd like to share, send an email to ashley@menstnessmagazine.com.au with clear before and after photos (photos must be at least 1MB each).
36

MENS FITNESS

FEBRUARY 2016

Game Changers

Health

If somethings
going to pop up in
the bedroom, it
shouldnt be a
mattress spring.

The hottest,
coolest bed
youll ever
buy

If youre not sleeping or better yet,


playing on one of the cushy new
memory-foam mattresses, you dont
know what youre missing.

shut ter stoxk

By Adam Bible

By far the most important hours of your life are those you
spend in bed for a lot of reasons. A good nights rest can keep
B
you fit, sharpen your brain and boost your sex drive, while
losing sleep can depress you, boost your risk of heart disease
and even, according to a brand-new study, make you four times more
likely to catch a cold. In other words you dont snooze, you lose. When
it comes to your Fortress of Zs, your mattress is the foundation. The type
you probably grew up sleeping on a slab of metal coils under some
cotton batting and fabric has been around for more than a century.
Often stiff and uncomfortable, innerspring mattresses were, for most of
their history, a moribund industry with little innovation and virtually
no competition. Then NASA went and developed an all-new foam.

Health

The mattress
from outer space

remembered about
memory foam was
the infomercial.

Called temper
foam and able to
absorb up to 36
Gs (!) of force, NASAs
foam was created
as seat cushioning
and crash protection
for test planes and
spacecraft. But in the
90s, the mattress
industry modified it
and voil: memory
foam was born.
It created a
sensation. The
thick, air-filled
foam conformed to
the body, relieving
pressure points, so
sleep was vastly
more restful. It also
isolated movement
well, so a sleeper
wouldnt feel a
partners every
toss and turn.
Alas, memory
foam also had some
drawbacks. For one, it
could be hot to sleep
on. Cool is key, says
sleep researcher Dr
Rebecca Robbins,
author of Sleep for
Success!. Sleepers
could also sink in so
far they felt stuck.
And to cap it all off,
though foam tended
to last longer than
springs, it could also
cost twice as much.
Soon, the only
thing most people

Foam
improvement
And thats where
the story wouldve
ended if the
mattress industry
hadnt got its arse
in gear and created
the innovative
new memoryfoam bedding
we have now.
Talk about worlds
apart: todays new
and improved foam
mattresses are still
dense enough to
conform to your
body and create
the perfect neutral
spine position for
ideal sleep, but the
high-tech foam
(blends, gel, mixed
layers) sucks heat
more efficiently from
your body so you
sleep supported but
cool and without
sinking in like
youre in a bowl of
marshmallow fluff.
In fact, memory
foam is now the
mattress to get
whether youre
active so your body
needs some cradling
support to spur
recovery and gains
or you simply want
a restful, comfortable
but supportive sleep.

How does memory foam


provide such a spinetingly restful sleep?
Its all in the layers.

Prices you wont


lose sleep over
As for price, theres
good news there, too:
the entire foammattress industry
has changed and its
you, the buyer, who
reaps the benefits.
Sure, the big
brick-and-mortar
guys, such as Forty
Winks, Captain
Snooze, Sleep City,
Sleepmaker, etc, still
control a huge chunk
of the market, and if
you buy from them,
your foam mattress
while still comfy
and a good
investment will set
you back a bundle.
But go online and
what will you find?
A memory-foam

How to shop for memory foam


2. Dont go soft
in the bed

3. Avoid getting
high (not like that)

If youve never tried


this type of mattress
before, head to a local
brick-and-mortar store
to find out how they feel
compared with innersprings. Although you
can get a less expensive
foam mattress shipped
to your door for free,
its good to get an idea
of the differences.

If you quickly lie


on a store mattress,
especially if youre tired
from shopping, you
may go too soft, says
Ben Trapskin of the blog
sleepsherpa. com. It
takes about 30 days to
tell if a mattress suits
you, so if you want to
buy right then, go
harder than you think.

Check the density of


the memory foam. High
density is more durable
and firmer and conforms
to your body the best, but
it can also give you that
stuck feeling and make
your sleep hotter. You
want a mattress with
a majority of medium
density foam, which
will give you the best feel.

MENS FITNESS

FEBRUARY 2016

The best sites for


buying a foam bed.

The top of most new foam


mattresses is gel-infused or
holey for cool sleeping, with
memory foam below to come
up and meet your body, giving
your ligaments, blood vessels
and nerves the best chance to
recover overnight, says sleep
expert Scott Bautch. Denser
foam fills the bottom layers for
a solid feel.

1. Try to test
it in a store

40

Time to
go to the
mattresses!

Sweet dreams

Do you need
a bed made of
foam created
to absorb 36 Gs
of force?
We hope so.

gold mine.
Started by
mattress-industry
veterans and insiders
who broke from
the big boys to go
out on their own,
the Internet foammattress industry is
innovation at its best.
Companies such as
Sleep Therapy and
Ergoflex have cut out
the middlemen and
instead source their
own materials.
These smaller,
less encumbered
companies are also
agile enough to
respond to customer
feedback quickly
and make design
changes that would
take the brickand-mortar-based
behemoths eons.
And if youre
(understandably)
worried about not
being able to try
before you buy
(though some online
sellers do operate
showrooms), most
companies offer at
least a 30-day trial.
Start getting a
good nights sleep
and theres no telling
what else might
go better between
the sheets.

Sleep Therapy
The Sleep Therapy
range of quality
mattresses have
awesome cred. They
were designed in
collaboration with
a leading Australian
foam manufacturer,
leveraging over 50
years of research.
Sleep Therapy
uses material which
is soft to the touch
when low pressure
is applied. But as
pressure increases,
resistance builds
providing deep
support, so you
dont wake up in the
morning feeling like
a twisted thong.
Sleep Therapy
products are
available exclusively
online, and come with
a 30-day satisfaction
guarantee.
Classic Queen, $499;
sleep-therapy.
com.au
Ergoflex
The Ergoflex
Visco-Elastic
memory foam
mattress is a
temperaturesensitive, pressurerelieving mattress
that moulds itself
to the contours of
your body.
It comes with a
huge rap: Ergoflex
is recommended
by medical
professionals
across Scandinavia
and used in the
health sector
throughout Europe.
Ergoflexs unique
Cool-Sleep airflow
system allows air
to flow through
the body of the
mattress, preventing
overheating, so you
get a good nights kip.
Ergoflex
mattresses come
with a huge 100-day
trial so you can really
make sure the bed
you buy is the one
that best suits
your body.
Queen, $999
(normally $1,799);
ergoflex.com.au

shutterstock

Game Changers

Game Changers

Power training

42

MENS FITNESS

FEBRUARY 2016

1) Set a box thats


about 24 inches (61cm)
high on the floor in
front of you. (Use a
padded box, if possible,
so if you wipe out, you
wont get seriously
hurt.) Stand with your
feet hip-width apart
and swing your arms
behind you as you
bend from the hips
and knees to generate
power. Come down
to a quarter-squat,
Bruno says.

As opposed to
vertical jumps or broad
jumps, which are
harder on the hips and
knees, says Bruno,
the box jump lets you
train for power without
a hard landing.
Almost anyone can
do a box jump, if they
start cautiously and
use good form. It
trains the nervous
system to fire the
muscles explosively,
which improves your
potential to run fast,
change directions
quickly and accelerate
through sticking
points on lifts.

3) Step off the box


back to the floor
dont jump off. Reset
and go again. Yes,
youll see people
jumping down from
the box in CrossFit
classes, but according
to Bruno, it eliminates
the point of the
exercise, which is
to train power with
low impact.

Programming
Perform box jumps
after your warmup
but before any heavy
training. You need
to be fresh for peak
power. Do three sets of
five, resting a minute
between each set.
When you feel
youve mastered a
short box, add 4-6
inches (10-15cm) to the
height. If your gym
has only one small
box, you can progress
to seated box jumps,
which challenge
you by eliminating
the stretch reflex.
Set a bench behind
the box and sit on
it. From there, youll
explosively jump
off the bench onto
the box.

Jump to it. Your landing position should look like your


takeoff: land in the centre of the box in a quarter-squat.
Each landing should be soft and quiet.

shut terstock ;JJ Cour tesy of Reebok; James Michelfelder

When it
comes to
box jumping,
Yankee
athletes are king. In April
last year, a video surfaced
of Houston Texans NFL
player JJ Watt smashing
Increase power and explosivity with
a 61-inch (155cm) box
this essential exercise.
jump no small feat for
By Sean Hyson
a 196cm, 131kg defensive
lineman. If youre interested in
squatting heavier, or being able to
leap higher and be more explosive
on the footy field, bossing the
box jump is absolutely key. We
got Ben Bruno (benbruno.com),
a trainer to celebs and pro
footballers, to explain the finer
Get on up. JJ Watts best
points, so you too can get higher
box jump is 61 inches.
and stronger for longer.
You should start with
24 inches.

The benets

2) Swing your arms


forward and jump
up onto the box,
landing square in the
middle. Your landing
should look like your
takeoff. While youve
surely seen people
land in a deep squat
on box jumps, thats
not good form. For
a safe landing that
trains your body to
absorb force, land in
a quarter-squat only.
Bruno says if the
box isnt too high
you wont sink into
a full squat.

The box jump lets you


train for power without
a hard landing.

Master the
box jump

How to do it

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ALWAYS

See how it works here

WIRELESS CHARGING
THE FUTURE OF CHARGING TODAY
Wireless charging gets you working continuously without interruption, saving you time
and money. Transform any existing Bosch Blue 18V tool to wireless*, so charge time is
no longer downtime. Charging your tool is now as simple as putting it down, with wireless
charging technology continuously topping up the battery, so it is always power ready.

Bosch Blue Power Tools


*Excluding GML 18V-LI Soundboxx

www.bosch-pt.com.au/professional

Game Changers

Eat well

Super freekeh

Done with quinoa? Try this heartier, tastier,


healthier option next time youre craving carbs.
By Bill Bradley
Photographs by Christopher Testani

Fitness in a bowl:
hot, spicy, tasty
Sesame Freekeh
with Seared Prawns.

FEBRUARY

2015 MENS FITNESS

45

Game Changers

Freekeh
has been
waiting
a couple
of thousand years
for its moment in
the spotlight, and
its finally arrived.
This ancient grain
(meaning it hasnt
been altered and
hybridised in labs
like modern wheat
and corn) with
Middle-Eastern
origins is the new
go-to healthy carb.
Im not surprised
freekeh has been
trending, says

Eat well

fitness and nutrition


expert Jim White. Its
very versatile the
perfect carb to help
you get lean.
What makes
freekeh ideal is its
low glycaemic index
score (meaning it
has less of an effect
on your blood sugar)
which prevents the
spikes and falls that
spur snack cravings.
Plus, it has about
twice as much fibre
as quinoa. And
complex carbs help
rebuild muscle,
White says.

Another big plus:


freekeh cooks
much the same way
quinoa and brown
rice do, but it has
a stronger flavour:
the green wheat is
fire-roasted after
harvest, giving it a
slightly smoky taste.
Toast it and add to
salad or yoghurt, or
turn it into dinner
with chicken or fish.
Or get more
creative, says
White. Freekeh
can be made into
vegetarian burgers
and soups.

Cook it!
Freekeh is so
idiotproof (add
it to boiling water
in a 2-to-1 waterto-grain ratio
and simmer 20
minutes), youll
want to make it
a diet staple.
Heres one way
to do it: a freekeh
dinner bowl
to serve four
hungry guys.

Sesame Freekeh
with Seared
Prawns
( O P P O S I T E PAG E )
SERVES 4

INGREDIENTS

plums, diced
Salt

1/

cup rice wine vinegar

500g large prawns


3 cups freekeh,
cooked (see left)
cup mint, finely cut
cup white sesame
seeds, toasted
1

cup sliced celery

cup spring onions,


thinly sliced
cup chopped
coriander
cup white sesame oil
1 tsp chilli flakes
Juice and zest of
1 lemon
DIRECTIONS

1) Season plums with


salt, cover with rice
wine vinegar and
let sit till plums turn
bright red. Mix in a
blender till smooth.
2) Saut prawns
on the stove top.
(Barramundi or red
snapper can also
be used.)
3) Mix freekeh with
mint, sesame seeds,
plum sauce (reserve
a small amount),
celery, spring onions
and coriander.
Toss in sesame oil
till glossy.

Grains by the Numbers

Smart carb.
Freekeh beats quinoa
and brown rice in
protein and fibre and has
a robust, smoky flavour.

46

MENS FITNESS

e
br
Fi

ei
Pr

Freekeh

43

28.9g

8.9g

5g

Quinoa

53

28.9g

6.4g

3.2g

Brown rice

50

34.8g

3.7g

1.6g

Couscous

65

32.4g

5.9g

0.9g

White rice

89

36g

3.2g

.6g

All values based on cup, uncooked

FEBRUARY 2016

ot

s
rb
Ca

GI

In

de

Nutritionally, freekeh tops all other popular grains,


with more than twice the protein of brown rice.

Food st yling by Michelle Gat ton/Stockland Mar tel; Prop st yling by Sarah Smar t

4) Top freekeh with


prawns, chilli flakes,
lemon juice and
zest, and remaining
plum sauce.

Grooming

Looking good

Epidermis expert Christopher


Glebatsas from Lqd answers
your curliest skincare questions.

The products you need to keep your face and body in top shape.

Hair anti-hero.
Chewbaccas hipster
beard was a little
out of control.

What are the rst


signs of skin
ageing in men,
and how can they
address it?

A lot of guys suffer


from ingrown
hairs. How do
you nuke them
for good?

The eyes arent


just the window to
the soul, they are also
the first area where
men start to notice
their skin starting
to sag and wrinkles
appearing. By the
time this happens,
a lot of the damage
has already been
done. Luckily this is
also where the latest
skincare research
is focused. The only
option used to be
filler and botox, but
due to the latest
breakthroughs in
peptide technology,
you can now start to
reverse these signs of
ageing, with peptides
that can increase
collagen production,
lymphatic drainage
and removal of
pigmentation (black
circles) around the
eyes. Guys will
quickly see a massive
improvement if
they purchase a
quality eye serum.
In fact, dont
be surprised
if your girlfriend
starts nicking
your products!

The best way to


fight ingrown hairs is
to use a combination
of products that
contain glycolic acid
(AHA) and salicylic
acid (BHA) these
two types of acids
together improve the
skins ability to fight
off the infection and
exfoliate the skin to
bring the hair to the
surface. There are a
number of effective
ways to remove body
hair. I recommend
using a quality
hair trimmer.
Face scrub and
blemish control
are the perfect
combination to
combat both acne
and ingrown hairs.

For guys who have


sensitive skin,
what should
they look out for
when choosing
a product?
The single biggest
irritant in skincare
is fragrance. Look
for products that are
fragrance-free for
best results.

1. Gillette Body Razor, gillette.com.au 2. Bulldog Protective Moisturiser, au.meetthebulldog.com 3. Primal Earth Refresh Shave Gel , primalearth.org 4. Lqd Blemish Control,
Lqd.com.au 5. Bump eRaiser Concentrated Serum, bumperaiser.com.au

48

MENS FITNESS

FEBRUARY 2016

snapper media

Game Changers

LearnIt!

Turnyour
phone
into a lifesaver
Because being
healthy isnt just
about accumulating
data its about
what you do with it.

50

MENS FITNESS

Like most guys these days who enjoy keeping round-the-clock


tabs on their fitness levels, you probably know the unique
pleasure of getting that late-in-the-afternoon wrist-tracker or
smartphone message: Goal achieved! Youve walked 10,000
steps. Great job! Though hardly the same level of satisfaction
that follows a good 5K or an hour with the free weights, its
nevertheless a nice little confidence boost.
But considering the pace at which technology is advancing,
havent you also found yourself wondering why all these cuttingedge digital tools cant do just a little more than count calories,
steps taken and heartbeats per minute? Say, beam a doctor
into your lounge room in an emergency? Let your smartphone
double as a nutritionist, therapist or even medical specialist or, better yet, all three?
Well, get ready for some good news, because thats all Ive got for you from here on in.

FEBRUARY 2016

by Mario Armstrong

Avoid the doctors office. Period.

Recently, my wife had a chest rash


we were concerned about but didnt
consider at all life threatening. So
instead of embarking on a timeconsuming trip to the emergency
department, I fired up a new app
Doctor On Demand and paid $40
to get her a 15-minute consultation with
a nearby doctor. It was amazingly easy:
through a FaceTime-like interaction,
the doc took a look at the rash and
diagnosed it as ringworm, and had
a prescription automatically sent to
my local pharmacy. In fact, with its
1,400 doctors available 24/7, Doctor
On Demand is an excellent way to
treat many simple ailments, such as
muscle sprains, sports injuries, sore
throats and cold and flu symptoms.
If you dont feel like beaming the
doctor into the room live, you can text,
too. Just download HealthTap, an app
that connects you with real doctors for
free. And dont worry, there are 74,000
medical professionals on the companys
roster, so someone will get back to you
fast. You can even take it to the next
level and share photos or test results
and pay a small fee to get an answer,
more insight into a condition or just
a second opinion. Obviously, I wouldnt
advise using HealthTap for severe
chest pains, but you get the idea.
And if you really want to avoid your
regular check-up, consider making
a bigger investment: smart, new,
easy-to-use blood pressure and
heart-health monitors are now widely
available at chemists and places like
Harvey Norman and Dick Smith.
Clear up your skin

If youre dealing with annoying acne,


you wont necessarily get what you need
from Doctor On Demand or HealthTap,
since youll need to talk to a specialist.
Instead of waiting to get a referral from
your doctor, log on to the new app
DrSpotless, which connects you with
a certified skin specialist for a small fee.
Rather than sit in a dreary waiting room,
you just fill in a quick survey on your
phone, take a few well-lit pictures of the
affected area, and within 24 hours youll
have a consultation. Just three days later,
youll receive custom-formulated acne
medication at your door, along with a
treatment plan. And, for peace of mind,

The HealthTap app


has 74,000 doctors
waiting for your
text so, yeah, youll
hear back pretty fast.

you can message your doctor with


follow-up questions about your
treatment anytime.
Set up your own fitness consultant

So, you already have all your different


health-tracking gadgets and apps talking
to Apples Health app if you have an
iPhone, or Google Fit if youre using
an Android. If not, go and set that up
right now. (Trust me: just do it.)
Next step? For iPhone users, check
out Addapp, a service that looks at data
from all your apps and fitness devices
and gives you actionable insight such
as how your activity levels and sleep
quality are related, and whether your
activity levels correlate to the food
youre eating. It also connects you with
apps like Uber and Foursquares Swarm
and alerts you when it sees correlations
between, for example, periods of time
when youre eating out a lot but falling
off your running routine, or taking more
Uber rides that could be affecting your
mood or weight. Because Addapp
analyses data in real time, when it spots
unhealthy trends it can quickly notify
you and offer suggestions before you
start to get out of your fitness routines.
You could also take a look at WebMDs
Healthy Target app. Basically, you
enter your health goals, then Healthy
Target looks at all your data and
provides customised insights and
recommendations. Each week, youll
get a review that will show you where
you succeeded and where you could
do better, plus actionable tips to help
you improve your health the next week,
before youre reviewed again. In other
words, it doesnt just accumulate data,
it tells you what to do with it.
Get your own personal nutritionist

Nothing helps you lose weight like


a for-hire expert. For as little as $48
per month, the Rise app gives you
on-demand access to a registered
dietitian who evaluates your meals

and offers you feedback about your diet.


The apps super simple to use just take
pictures of your food and share notes
about your exercise and in a matter of
minutes your coach will come back with
problem spots and challenges; he or she
will even join you for some celebration
when you hit your health goals.
Simply tracking your meals is another
great, easy way to keep yourself honest
and make sure you hit your calorie
goals each and every day. I love Under
Armours MyFitnessPal app, a free
calorie counter and diet tracker. What
makes it stand out is its massive built-in
database of more than five million food
items. For instance, search for Grande
Soy Caramel Macchiato and, no joke,
the Starbucks drink pops right up 240
calories. And you get not just an accurate
count of your days calories and
complete macros but also the ability to
sync that data with more than 30 other
apps and devices, such as Addapp or
the Withings Smart Body Analyzer,
a scale that transmits your weight
wirelessly so youll never lose track.
And, in an emergency, stop yourself from
going on a rampage

After a tough meeting, I need a minute


to get my head back in the right space.
For that, I turn to Calm (calm.com), an
app for desktop, tablet or smartphone.
Unlike the dozens of other meditation
apps out there, Calm cuts through the
clutter precisely because theres no
account to set up or community to
join you simply launch it and start
a meditation session within seconds.
Out of all the meditation apps Ive tested
(too many to count!), Calm has the best
curriculum of guided meditations that
manage to be both deep yet easy to
implement into your life. Start with
its free 7 Days of Calm course,
which walks you through the basics
of mindfulness, deepening your
concentration and focusing on your
patience. From there, you can pull up
the app whenever you need it at your
desk, during your lunch break and
do a session as short as two minutes.
Once youre logging 30-minute
sessions, not even leaving your phone
at home will throw you into a panic.
Mario Armstrong is a
digital lifestyle expert.

Earn It!
Save cash rst, ask questions later

Doomsday prep
How every successful working man should get ready for the four
words hes never wanted to hear: Youve been laid off.

52

MENS FITNESS

FEBRUARY 2016

Become an HR insider

Its easy to dismiss the human resources


department as a cubicle farm for
bureaucratic drones, but why turn
a potential ally into an enemy?
Everyone needs a mate in HR. It ups
the odds youll get advance warning
of layoffs and puts you in a better
position to hear about any (real)
openings in other departments if your
job is eliminated. Remember, when the
company starts slashing and burning,
so-called open positions arent
really open at all, as managers agree
to leave seats unfilled to avoid cutting
existing staff. HR knows the difference
between those bargaining chips and
genuine opportunities.
For the same reasons, you should
cultivate a mentor who can keep you
in the loop. Now, when you dont have
an obvious agenda, is the time to build
contacts. If your firm is into corporate
challenges, run, and find any excuse
to follow up with the people you meet.

oliver munday

All around the world, corporations have been


acting like horny uni students the week before
graduation: hooking up with other corporations
with such abandon that 2015 officially became the
biggest year for mergers and acquisitions in history.
They do this to boost sales then cut employees
from the combined company to reduce costs. Wall
Street calls it synergy. A more accurate word
would be layoffs.
Sooner or later, it seems to happen to everyone.
I was laid off in the GFC, but luckily Id made the
right moves ahead of time to set myself up for
a quick bounce back. Now, Im assuming youre already doing everything you
can to keep your name off the bosss list of blokes hed cut loose if he had to (trust
me, that list exists). And I get it: youre the guy whose work is directly tied to
revenue, who catches the crucial assignment because his boss knows he wont
screw it up. So losing you would cost them more than keeping you. But lets face
it: no-one is invincible. Here are the steps to take now so youre prepared when
the HR manager stops by your desk and asks, Could I see you in my office?

When you worry about getting axed, you


think about where your next job would
be. But the truth is, theres only one
reason the thought of a layoff should
make you break out in a sweat: because
your money would stop flowing and
your bills would keep on coming.
But there are ways to lessen the threat.
Mark Horstman, co-owner of consulting
firm Manager Tools, recommends
putting aside a portion of your pay till
youve built up an emergency account
that would cover about six months of
expenses. That may sound impossible,
but making a sacrifice now would be
nothing compared with entering your
third month of unemployment and
not having money to pay the rent.
The first rule of saving money is to
automate the process. Log in to your
bank and set up automatic transfers
from your main account to your savings
on the day after you get paid. Now
figure out how youre going to tighten
your budget to accommodate this new
austerity. For the low-hanging fruit,
check your recurring monthly bills to
see what you can cut. Are you paying for
Netflix but hardly ever watch it? Eating
lots of lunches out? If you start brownbagging it to the office and drop the
Netflix, youll be healthier and richer.

by Jack Otter

but work the outside, too

If you dont have contacts throughout


your industry, start building them.
Attend industry conferences and when
the panels are over, spend some quality
time at the bar with folks from other
companies. Try to get yourself on a
panel if you do become a speaker,
youll be flooded with business cards.
Also this is second nature to sales
people join a trade association (you
may be able to expense the fees; if not,
you can deduct them on your tax return)
and attend networking events. Once
youve got a few good contacts, consider
who youd want to call if you lost your
job today and follow up with them, even
if its just for coffee or a beer. Look for
a chance to do them a favour and maybe
someday theyll return it.

go to your profile and turn off the


notification that alerts your network
whenever you update your status. You
dont need to tip anyone off that youre
polishing your credentials. And if you
lose your job, you dont want to spam
all your contacts while you tweak things.

current position and arent looking


to move, but if theyd still like to meet
you, youd be happy to come in. Prep
for that interview as if your career
depended on it and blow them away.
Maybe youll get a great offer; if nothing
else, youll have built a valuable bridge.

Think like a spy

Buff up your rsum

All these great contacts wont do you


any good if their info is stuck on an office
computer you cant access. At the very
least, email a copy of your contact list to
your personal account. Horstman also
suggests printing a physical copy and
keeping it at home. Imagine not only
losing your job but also getting marched
out of the office with an escort from
security. What would you regret leaving
at your desk or on your computer?

Polish your LinkedIn prole asap

Interview for jobs you dont want

Always have an up-to-date rsum, in


PDF format, ready to send out. In the
hectic days after a layoff, youll have
better things to do than struggle over
your CV, scrambling to access your old
files and overlooking ugly typos.
Horstmans rules for rsums include:
have an email address that sounds
professional (not beermonster@gmail.
com); describe your accomplishments
with action verbs; and, unless youve
served on more boards than Mick
Fanning, keep it to one page.

Use lots of specific examples and banish


all jargon. But first follow the advice of
career expert Caroline Ceniza-Levine:

If you get a call for a less-than-perfect job


from a good company, dont ignore it.
Explain that youre very happy in your

Jack Otter is the author of Worth ItNot


Worth It? Simple & Profitable Answers
to Lifes Tough Financial Questions.

Aiming higher. Lack


of inches hasnt held
Dellavedova back.

Slampunk
Hardcore Aussie Matthew Dellavedova is tearing up the NBA
with the Cleveland Cavaliers. The feisty point-guard reveals
his training and toughness secrets to MFs Ashley Gray.

Ive always
been shorter
than the average
basketballer.
[Dellavedova is
193cm, the average
height is 201cm]. One
of the ways you can
outdo a bigger guy
is by being better at
anticipating where
the ball will go
having that vision.

I do a lot of work
strengthening my
shoulders. When

player blocks a
defensive player],
especially if its a
big guy, you could
get a big knock
in the shoulder.
Theraband work
from different
angles works the
shoulders well.

Core stability
is what you need
when shooting on
the run. Your core

youre chasing
through screens
[when an offensive

is what connects
your arms with
your legs so the
stronger it is, the
better. Core work on

54

FEBRUARY 2016

MENS FITNESS

the swiss ball and


squatting weights
helps to build that
stability for me.

Thrust is key in
basketball. One-arm
kettlebell swings
increase thrust.
You need it in order
to be able to shoot.

Sleep is very
important for me.
You might play a
game at home then
fly into another city,
and not get in till 1 or
2 in the morning, and
you have to play the

Power and skill. Matt


weaves his magic against
the Washington Wizards.

next night. If Im not


on top of my sleep, it
will catch up on me
pretty quickly.

The free shot is


the only thing in
basketball you can
control. Practise
so hard it becomes
natural. You want
to be able to do it
without thinking.
Have a routine. Mine
is: spin the ball out,
then bounce it four
times and shoot. Ive
always done that. Its
something I come

back to every time


Im in that position.

Ive always played


aggressively. Im not
going to change for
anyone. Basketball is
a contact sport. Youll
take hits sometimes
and you just have to
get used to it.

I pick LeBron
James brains and
try to learn from
him. He is a great
teammate to be
around. He takes care
of everyone in the
locker room, and he

Getty

In His Own Words

takes care of his


body and his rehab.
Maybe when my
career is finished Ill
look back and realise
Ive played with one
of the greatest ever
to appear in the
history books.

I think its great


Jarryd Hayne has
had some success
in the NFL. But
I would never
code-hop. I love
AFL, and there are
similarities between
the two games,

especially in
jumping, but I love
basketball too much.

The Numbers
Game

The best piece


of advice Ive ever
got is control the
controllables.

Age: 25
Hometown:
Maryborough,
Victoria

That came
from St Marys
[Dellavedovas US
college team] coach
Randy Bennett. If
you do that youre
well prepared to
take advantage of
anything that comes
your way or gets in
your path.

Height: 193cm
Weight: 90kg
NBA free-throw
percentage: 77.9
Career points/
game: 4.7
Steals/game: 0.4
Turnovers/game: 0.9

FEBRUARY 2016

MENS FITNESS

55

Liam
Hemsworth:

a
force
of
nature
T h e M e l b u r n i a n a c t o r, s u r fe r, e nv i ro n m e n t a l i s t a n d
hardcore pullup-and-burpee addict sounds off on dating,
his transformational new diet and what life will bring
w i t h Ka t n i s s Eve rd e e n i n t h e re a r v i ew m i r ro r.

BY

JASON ADAMS

56

MENS FITNESS

PHOTOGRAPHS BY

E R I C R AY DAV I D S O N

NOVEMBER 2015

Itsa
rare day
O F F AT H O M E F O R L I A M H E M S WO R T H . T H E 2 5 - Y E A R- O L D S TA R O F T H E H U N G E R G A M E S

franchise which recently wrapped up its four-year, $2 billion run with the fourth and final installment,
Mockingjay Part 2 is certainly keeping himself busy as he preps for life once the saga of Katniss
Everdeen and Gale Hawthorne is behind him. Last September, he played a ripped young athlete who
beds Oscar winner Kate Winslet in the Aussie
drama The Dressmaker and hes just laced up
Will Smiths old alien-arse-kicking shoes for
this years Independence Day: Resurgence, the
sequel to the 1996 end-of-world blockbuster.
But today? Today is about relaxation. In fact,
its so chill that Hemsworth, a lifelong surfer
raised among the towering swells of Philip
Island and Bells Beach, is currently resisting
the waves of his beloved Los Angeles beaches,
which lie just a five-iron down the road from
his Malibu home. So we werent surprised
when he told us he wasnt hitting the weights
today. What did come as a surprise, though,
is that this very ripped dude says he never hits
the weights. He also says hes gone vegan
big brother Chris to eat more vegies. He also
speaks openly about his hardcore fitness
routine, his high-profile ex-fiance (Miley
Cyrus) and the new love of his life (Miss Piggy).
Oh, wait did we mention the part about
LSD? Maybe its a good thing Liam Hemsworth
doesnt have days off very often

58

MENS FITNESS

FEBRUARY 2016

It seems to be working for you.


I constantly get questions like, How do you get
your protein? and How do you feel? And most
of the people who ask you this are not healthy
people. It always makes me so confused because
Im like, What are you eating? Whatever youre
eating, its not right But there are no negatives
to eating like this. I feel nothing but positive,
mentally and physically. I love it. I feel like it also
has a kind of a domino effect on the rest of my life.

Grooming by Natalia Bruschi using American Crew

and has persuaded his meat-loving superhero

Youre a carnivore who recently adopted


a vegan diet. What ultimately made you decide
to do that?
My own health, and after all the information
I gathered about the mistreatment of animals,
I couldnt continue to eat meat. The more I was
aware of, the harder and harder it was to do. About
six months ago, I went and saw a nutritionist to
do a blood-diet analysis. He basically told me,
based on my blood type and all the other different
little tests they do, that red meat was good for me
and I should eat a lot more red meat and various
other foods. So I started doing that and the more
red meat I ate, the worse I felt. At the same time,
I have a lot of friends who are vegan. [Hunger
Games co-star] Woody Harrelson was actually
one of the original reasons I became vegan
because hes been vegan for, I dont know, 30
years or something. So, with the facts I was
gathering, and then just how I was physically
feeling, I felt like I had to do something different,
so I adopted this vegan-diet lifestyle. Its been
almost five months now.

I do a lot of pullups every day, and thats where I get


my strength from. And then burpees. Burpees are
good for burning fat and getting your heartrate up.

Do you ever still get cravings for things?


Maccas or fried foods?
No, and you know what? I honestly
thought I would. I never get cravings for
meat. The less I eat meat, the harder it is to
imagine eating it. I get cravings for cheese,
though. Every time Id go to New York, one
of my favourite things to do was to go and
eat a bunch of pizza. Ive had cheese pizza,
like, once in the past four months. It was in
New York and it was in the first few weeks
of being vegan. I was with some friends,
and wed had a couple of beers you walk
around and theres pizza everywhere, and
its like, Ah, God, Ive gotta have a slice!
You have a new rescue dog [photo,
opposite page]. Hows she treating you?
Shes awesome. I got her about a year ago.
Shes the perfect dog. Im a big advocate
of pet rescue. Especially in California.
If youre going to get a dog, get a rescue.

How are your dog-naming abilities?


This ones called Tani. And when I first
named her, I went up to one of my friends
houses and the first thing she said was,
Oh, cool, whatd you name her? Im like,
Tani. Shes like, Ah, is she a stripper?
And I said, What do you mean? Ive never
heard of a stripper named Tani! Have you
ever met a stripper named Tani?

earlier this year, which hasnt caused me


too many problems, but I stopped boxing
because of that and havent really picked it
back up. Ive just been doing more of those
bodyweight workouts. But boxings one
of the best workouts you can do. When
youre consistently boxing I dont mean
fighting, but just doing the training you
mentally feel so strong and good.

I cant say I have! When you last spoke


with Mens Fitness, you said you didnt
lift weights you had a sort of the
world is my gym workout philosophy.
But it looks like some weights may
have made their way into your life at
some point since then. Like, in The
Dressmaker, youre pretty jacked.
In all honesty, I rarely do weight work.
I dont bench-press or anything like that.
And especially over the past five months
of being vegan, all my stuff is really
high-intensity bodyweight workouts like
burpees and pushups and pullups and
dips. I do a lot of pullups every day, and
thats where I get a lot of my strength
from. And then burpees. Burpees are
good for burning fat and really getting
your heartrate up. You do 20 minutes or
something of burpees, pushups, pullups
and dips and thats your whole body.

Youre passionate about surfing. How


does surfing in LA compare with surfing
back home?
I grew up surfing and surfed competitively
until I was 18. Surfings my favourite thing
to do in the world. Id rather do that than
anything. If I could travel around the world
and surf for a living, I would. The surf in
LA can be really good, though most of the
time here in California the swell is pretty
small and its supercrowded because so
many people surf. It constantly blows
my mind when I turn up at the beach
and, you know, theres two-foot surf and
about a million people out there. That just
wouldnt happen where I grew up. We
always had consistent swells, but about
one-seventieth the crowd.

Do you still box?


I havent for a while. I broke my arm

Liam Hemsworth with Hunger Games co-star Jennifer Lawrence.

60

MENS FITNESS

FEBRUARY 2016

The Hunger Games chapter of your life


has come to a close with Mockingjay
Part 2. Given all the press youve done
and the exposure youve had through
it a period that includes your split
with Miley Cyrus [in 2013] do you
ever look back on some of your decisions
and some of the things youve said,
and cringe?
Oh, definitely. Nothing specifically, but yes.
When you get thrown into this industry at
a young age, youre gonna say some stupid
shit. Absolutely. Its impossible not to.
Everyone does it. But you learn from it
and you learn from it quickly. You become
a lot more mindful of what you say and
how you say it.
A couple of years ago, you were still
taking a lot of questions about being
engaged to Miley. Right now, your life
and your approach to celebrity couldnt
seem further from hers. Does it feel like
youve dodged a bullet at this point?
You fall in love with who you fall in love
with; you can never choose. I guess
some people just come with a little more
baggage. [Laughs.] I mean, look we
were together five years, so I dont think

snapper media

Do you get crap from your superhero


brother for skipping the steak at the
family barbecue?
Chris is obviously extremely healthy and
has played Thor and has had to work out
a lot over the past few years. But he has a
lot of digestive issues and hes constantly
trying to figure out whats best for his
system. Through talking to me, hes
somewhat adapting, I think, to eating more
vegetables and more plant-based stuff.

Brothers in arms: Liam, Chris and older brother


Luke Hemsworth.

to call me Diplodocus, which is a large


dinosaur. A large, slow-moving dinosaur.

those feelings will ever change. And thats


good because that proves to me that it was
real. It wasnt just a fling. It really was an
important part of my life and always will
be. Shes a free spirit. I think shell always
surprise people with what she does, but
shes not a malicious person in any way.
Shes a young girl who wants to do what
she wants to do.

since the first one. He kind of pioneered


this world-ending genre. I also got to work
with Jeff [Goldblum] and it was a lot of fun.
Its that sort of moment, your first step
on set, and youre looking at spaceships
and things like that. I look back to when
I was 6 or 7 years old and watching
Independence Day on VHS, and now were
doing a second one its really crazy.

Back to The Hunger Games. By the


third movie in the franchise, last years
Mockingjay Part 1, it was clear your
role as Gale was getting much bigger.
How does that carry into the last movie?
The movies are always played through
the eyes of Katniss [ Jennifer Lawrence].
But this last one is more of an ensemble,
I would say. Theres this squad that gets
sent into the Capitol which is me,
Jennifer, Josh [Hutcherson] and then a
few other people and most of the film
is centred around us. Id say its the most
fast-paced and action-packed film out of all
of them. It feels like youre in the middle
of a battle the whole time. Part 1 was more
talking about what was going to happen.
Now it feels like youre in the middle of
the battle the whole time. Its really fun.

Is there one role so far that youre most


proud of?
I recently did an episode of The Muppets!
I could honestly say that that might be my
favourite of all the jobs Ive done. I want
to go back and just shoot The Muppets
the rest of my life. It was such a trip. It
was just so funny to be staring at puppets
and seriously talking to them. They dont
break character during a take. Like, if they
mess up a line, theyll just keep going in
character. Im not buying the fact that
theyre Muppets. Im seriously talking
to them like theyre people. And the
whole time I was really trying not to
laugh because it was just so hilarious.

What can we expect from Independence


Day: Resurgence?
Hopefully, a really great film. I had
the opportunity to work with Roland
Emmerich [Independence Day, The Patriot,
White House Down] Ive been a fan of his
62

MENS FITNESS

FEBRUARY 2016

I liked your Instagram post announcing


your dalliance with Miss Piggy.
Yeah, its a great chance to show a different
side of me. Im really not a serious guy.
I feel like Im a pretty positive influence
on a lot of people in my life, and I try to
be healthy and try to help the world as
much as I can. Im a complete goofball
Im not at all a cool guy. My brothers used

Is dating or even just trying to take


someone on a date pretty difficult at
this stage in your career?
Yeah, datings really difficult. Im
constantly travelling and I dont go out to
clubs. I have a great small group of friends
in my life, but I barely ever meet anyone
new. Its tough to have a relationship in
this industry, though not to the point
where it makes me depressed. Im
constantly working, and I love working. I
dont feel like Im missing out on anything
I feel like Im focusing on the right things
and prioritising things in the right way,
and Im a healthy, happy person.
During a recent interview, you surprised
your publicist by pulling out a guitar
and being able to play it. Any other
hidden talents we dont know about?
I do a lot of painting. Thats how I spend
a lot of my downtime, painting. I always
loved art in high school; its like doing
meditation or something. You just let
yourself go for a while and focus on
the moment at hand and you can stop
worrying about everything in your life.
I also think that the more you stare at
different colour combinations, the more
it makes you think differently in the
rest of your life. Like, if youre driving
around and you see certain colours mixed
together, youre like, Ah, thats cool.
Maybe Ill try that!
I guess thats why people like doing acid.
I was about to say, Maybe Ill do some
acid next time, then see how the colours
mix up!

shutterstock

Im not a cool guy, Im a goofball. My brothers


used to call me Diplodocus, which is a large
dinosaur a large, slow-moving dinosaur.

Recently, you drew some negative


attention when it looked like you got
angry at a reporter on the Comic-Con
Expo red carpet for calling you by your
brother Chris name. What happened?
I was not even the slightest bit angry about
that! Its happened before and it doesnt
even make me mad. All I was saying was,
Did you call me Chris? Because you even
watch the clip online and it sounds like
he says, Hey, Chris, and he said, Hey,
Im Chris. I wasnt angry. But whatever
site picked it up made such a big deal
about it. That was really upsetting because
I really wasnt angry and they made me
seem like Id blown up at this reporter,
which I really hadnt. I might have had
a slightly angry look on my face, but thats
just my face sometimes.


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It takes more than just muscle to lift one


of these guys. Thats why I wear Brut.
Brut gives me the condence and focus
to push the limits and back myself,
no matter what they put in front of me,
and thats a great feeling.
Derek Boyer
Australias strongest man.

Back yourself.

MA

XIMUM

MU

SCLE

words Joel Snape / lllustrations Sudden Impact

44
IDEAS

Theres nothing wrong with the gym, but sometimes best intentions
and real life get in each others way and the results can be brutal. Fear
not, though: weve assembled 44 workouts, tips and ideas to fit around
your commute, kids bedtimes or pub sessions. You have no excuses!

BUILD A BETTER CHEST WITH... A BASKETBALL


No bench? No problem. Grab a Spalding and get to work with this three-move workout. Perform ten reps of each move,
rest for a minute and repeat three times. Do it once a week for an NBA-worthy chest.

Archer pushup

Pop and drop

Rolling pushup

Dribbling plank

REPS 10

REPS 10

REPS 10

REPS 10 EACH SIDE

Get into a pushup position


with one hand on the ball.
Keeping your palm flat, roll
the ball out to the side along
your forearm, as you lower
into the pushup.

Put both hands on the ball


and drop into a pushup,
touching your chest to your
hands. Push up again and
jump your hands to either
side of the ball. Lower your
chest to the ball, then spring
up into the next rep.

With one hand on the ball and


the other on the floor, drop
into a pushup. Push up, roll
the ball across and switch
hands for the next rep.

No, not like that. Get into


a plank position with one
hand on the floor and use
the other to bounce the ball
off the floor. Do all your reps
on one side, then switch.

Have a ball :
Useful for more
than just sinking
baskets.

shutterstock

UPGRADE YOUR ABS WITH... A WHEEL

Road to a six-pack:
Feel the strain in
your upper abs with
an exercise wheel.

Master the roll-out


Start on your knees. Brace your abs, keep your
chin tucked in and your arms straight as you let the
wheel roll away from you, stopping when you can
touch your chin to the floor, and rolling back in. Too
hard? Use a wall to stop yourself at the end point.
Aim for three sets of ten.

Stand and deliver


When you can do a set of 15 from your knees, its
time to graduate. Brace your abs and your glutes
you should feel your pelvis tuck before you drop
into the roll-out. Keep your legs straight.

Add a pulse
The gap from kneeling to standing takes some
bridging. To do it, stay at the low point of the move and
do small pulses, moving the wheel a few centimetres
back and forwards at the end of the range of motion.
Add five pulses to each set of ten.

TAKE THE STAIRS


FOR...
FAT LOSS
AT H O M E

American fitness
movement The November
Project has the perfect
prescription for the man
with limited stairs: slow
up, fast down. Go up as
slowly as you need to make
your speed constant, then
descend fast. Repeat ten
times. Bonus: itll also
torch your calf muscles.
IN THE OFFICE

If youve got a few floors


to play with, training your
aerobic threshold will let
you move faster without
burning out your legs. Go
up a few flights as fast as
possible, then walk down.
Repeat for 20 minutes.
IN THE EMPIRE
S TAT E B U I L D I N G

Its the mecca for


competitive stair runners,
wholl see off the buildings
1,576 steps in around 12
minutes. Registration
starts in February and fills
up fast get more details
at nycruns.com/esbru .

The wheel forces you to tense your


stomach muscles as you move,
exerting extra pressure on the
abdominal region.

BUILD BETTER POSTURE...


IN THE OFFICE
Lets face it you arent going to do pushups in a suit. Heres how to sneak
movement fixes into your everyday life.
EVERY 30 MINUTES

O N C E A D AY

ONCE A WEEK

S E AT E D B R A C E

S TA N D I N G B AT W I N G

CHAIR STRETCH

Sitting, as everyone
keeps saying, is the
new smoking. Reduce
the damage by
switching your muscles
on regularly: stand
up, brace your abs
and glutes, then sit
back down with
a straight back.

Do this while you boil


the kettle. Lean back
against a wall with your
arms bent. Push your
elbows back, bringing
your thumbs to your
armpits, then hold for
ten seconds. Lower and
repeat once youll feel
it in your shoulders.

One for the day you get


in early. Put your knee
on the seat of your chair,
with your shin against
the backrest and your
other foot flat on the
floor. Lean back to feel
the stretch in your quad
and hip flexor. Hold it for
as long as it takes your
computer to boot up.

FEBRUARY 2016

MENS FITNESS

67

BUILD A HOME GYM FOR... $379


Forget the membership. Assemble the ultimate home set-up, and never
queue for the showers again.

The rings
Theyre cheaper than a suspension trainer and more
versatile. Use them for chinups, pushups, dips and
inverted rows to reduce the stress on your elbows and
wrists, and to make the moves tougher.
$115, ironedge.com.au

The pullup bar


The Iron Edge pullup bar is perfect for high-rep
sessions. Instead of three sets of ten, use world-record
holder John Boceks system. Do two to three reps every
three seconds, says Bocek, who smashed 5,801 pullups
in 24 hours. Repeat for ten to 20 minutes. Easy, but
effective. $110, ironedge.com.au

The ab mat
Your lower back is important, so invest in it: an abs mat
takes the strain off your spine while forcing your core to
work instead of your hip flexors during situps.
$35, ironedge.com.au

The dumbbells
Concentrate on proper form, and 15kg is enough.
Most people have never done a perfect biceps curl,
says trainer Martin Sutcliffe. Curl the dumbbell up for
a two-count, then squeeze your biceps as hard as you
can at the top. Lower for a four-count and squeeze your
triceps at the bottom. Three sets of eight is plenty. $119
(15kg set), ironedge.com.au

FIX YOUR
SHOULDERS WITH...
A BROOM HANDLE
Work on your rotator cuffs
now and avoid tears later
with this circuit from Gym
Jones Pieter Vodden.
D I S LO C AT E R E P S 1 0

A biceps best mate:


A 15kg pair is all you
need to build big guns.

Hold the handle with a wide


grip double shoulderwidth apart. Bring the
handle up, overhead and
behind your back, pushing it
away from you throughout
the move.
OV E R H E A D S Q U AT R E P S 5

DO LOADED CARRIES...
TO BURN LARD FAST
Loaded carries are your fat-loss secret weapon you can do them anywhere.

DO OFFSET CARRIES...

D O FA R M E R S WA L KS . . .

DO FIREMANS CARRIES...

DO ZERCHER CARRIES...

WITH A RUCKSACK

WITH SHOPPING

W I T H Y O U R F A M I LY

WITH BEER

Challenge your obliques


by holding a rucksack
above your head in
one hand and walk in
figure-eights. Switch
hands halfway through,
obviously .

Cancel the Woolworths


order: the farmers carry
(a heavy weight in each
hand) will work your grip
and core. Head up, back
straight. No stopping.

Its the most practical way


of carrying someone, but
it also works every muscle
in your body. Form is vital:
over both shoulders, one
arm and leg in front.

Get a carton for the week


and carry it Zercherstyle arms hooked
underneath, hands
clasped together. Its
a six-pack builder that
also works your biceps.

MENS FITNESS

FEBRUARY 2016

SOTS PRESS REPS 5

The advanced version. For


this one, youll start in the
squat position, with the
broom handle across your
shoulders grip still wide.
Press the handle overhead,
pause, then lower. Yes,
its surprisingly hard but
itll keep your shoulders
injury-free.

shutterstock

68

This one tests your core


and coordination. Hold
the broomstick overhead,
then keep your weight on
your heels and drop into
a squat, going as low as
possible. If you can, hold it
at the bottom.

Band together :
Join the resistance
for bigger arms.

BUILD YOUR ARMS WITH A RESISTANCE BAND

Front raise

Upright row

Biceps curls

Pull-aparts

REPS 10

REPS 10

REPS 50

REPS 10

Stand on the ends


of the band and
pull it up in front of
you with straight
arms. Pause at
the top, then
lower slowly.

Still standing on
the band, pull it
up towards your
chin, flaring your
elbows out to the
sides. Pause at
the top, then
lower slowly.

Do these as fast
as possible the
high rep count will
ensure you hit
failure, causing
micro-tears in
your muscle
fibres and forcing
them to grow.

This will
cancel out any
imbalances
from excessive
pushups and fix
your posture.
Hold the band
in front of your
chest, then pull
it apart, pausing
at full stretch.

RUN HARDER WITH A TEA TOWEL

Single-leg deadlifts will improve your posture


and stability as you run, but bad balance can
artificially limit your rep count. Use an old tea
towel instead: put your back foot on the cloth
(on a sliding surface, obviously) and bend at
the hips as you let your foot slide back.

Build grip strength with towel pullups

Work on core control with a shoe

Throw a towel over a pullup bar (or the top of a


swing or a tree) and use it for pullups. Youll build
steel forearms, and the neutral grip is easier on
your elbows than a straight bar. Probably best
to use an old towel.

The Turkish get-ups a show-off classic but before


doing it with a kettlebell, use a shoe. Lie on the floor
and balance a running shoe on one fist, says
strength coach Dan John. Now stand up without
dropping it. Itll help you nail the proper movement
mechanics, making the real thing a breeze.

If the shoe fits:


Humble footwear
can be used in place
of a kettlebell.

shutterstock

GREASE THE GROOVE WITH... HANDGRIPPERS

Ditch the dead fish handshake for good


Grip training will give you more than shirt-filling forearms itll
also let you do more pullups, hold on to your dumbbells for longer
and (probably) rip the lids off jars. Keep a set of heavy-duty grippers
( ironedge.com.au) on your desk and use the grease the groove
method one to three reps on each hand, a few times a day.

The key to better


grip and ropey
forearms in the palm
of your hand.

FREE RUN ON YOUR...


COMMUTE
ON RAILINGS DO
T H E C AT P L A N K

This one tests your grip


strength, balance and
core. Get onto a railing
preferably a low one in a
pushup position, gripping
the rail with one hand in
front of the other. Hold it
for as long as you can.
ON LAMPPOSTS, DO
THE CLUTCH FLAG

Human flag too hard?


Do the easy version: it
still takes core strength,
but also works your
arms. Grip a pole with
both forearms pointing
downwards and bring
your feet off the floor. Try
to get horizontal: if you
cant, start with your legs
tucked, says calisthenics
coach David Jackson.

Ripper gripper:
Strengthen
wrists and girly
handshakes.

ON WALLS DO
THE HANGING BICYCLE

Itll build the strength and


coordination needed to
jump onto rooftops. Hang
from a ledge with straight
arms, one leg bent and the
other straight. Kick off the
wall with one leg, just hard
enough to let you switch
legs in mid-air.

SWAP THE TRX FOR


THE PLAYGROUND
Stop by the swings on your run to strengthen your stabiliser muscles.

ON BIKE RACKS, DO
THE KIP SWING

It builds stabiliser strength


in your arms and shoulders
(and its a favourite of Ninja
Warrior contestants).
Grip a rack in each hand,
keep your legs straight
and swing your body
backwards and forwards.
Once it gets easy, switch
between racks at the high
point of each swing.

JACKKNIFE PUSHUP

PIKE

B U LG A R I A N S P L I T S Q U AT

REPS 10

REPS 10

REPS 8 EACH SIDE

With both feet on the


swing and your hands
shoulder-width apart,
drop into a pushup
chest to deck and then
press up. At the top of
the move, crunch your
knees towards your
chest, pause, then
swing back out.

Put both feet on the set and


bring your feet towards
your hands keeping your
arms and legs straight so
that your body forms an
inverted V-shape. Pause
at the top if you can, then
lower back down.

Rest your instep on


the swing with one
foot out in front of you,
then bend your front leg
until your trailing knee
brushes the grass/tarmac/
cork chips and allow your
rear foot to swing out
behind you.

FEBRUARY 2016

MENS FITNESS

71

SWAP THE CROSS-TRAINER FOR AN IKEA STOOL


No space or budget for a home gym? Heres your ready-to-assemble solution: the Bekvm stool
(it translates as comfortable). The Bekvm might be the most versatile and best-value training
tool you arent using, says bodyweight fitness specialist Rannoch Donald ( 100repchallenge.
com ). It provides progressions and a degree of difficulty to even the most simple moves.
$17.99, ikea.com.au

For your shoulders


Travelling hands
REPS 6

This is a fantastic shoulder drill, says Donald.


Starting in the pushup position, walk your hands,
left, then right, on to the first step, then right and
left, on to the top step, repeat the motion in reverse,
up and down.

For better glutes


Hip bridges
REPS 12

Lying on your back, place both heels on the top.


Drive your hips ups, with your heels and upper back
supporting your weight. Pause, then lower and
repeat. You can make this harder by supporting
yourself on a single leg.

Heavy duty:
The Bekvm has a load
rating of 100kg: not ideal
for box jumps, but fine for
most men and moves.

Solid state:
The feet are non-slip,
but dont take chances if
youre doing high-impact
moves, slip a yoga mat
under the Bekvm.

For your chest


Incline pushup
REPS 10

Place your hands on the top edges of the stool. This is


the optimal position for pushups, says Donald. Lower
your chest to the stool, pause and press up. Keep your
elbows tucked in. When you improve, put your feet on
the stool for the incline edition.

For your core


Sitting knee tuck

For your hamstrings


Travelling lunge

For ankle mobility


Chair pistol

REPS 20

REPS 10 EACH SIDE

REPS 7 EACH SIDE

Sit on the Bekvm with your hands either side to


support you. Lean back slightly and draw your knees
to your chest. Extend your legs but dont let your
heels touch the ground.

Stand to the left of the Bekvm. Lunge onto the lower


step, bending your knee, then bring your trailing foot
up to stand straight.

Using the Bekvm we can work towards doing


pistols unsupported, says Donald. With your right
foot planted on the floor, extend your left in front and
sit back on the top step of the stool. Without using
momentum, drive through the right heel and stand up.

72

MENS FITNESS

FEBRUARY 2016

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box
office
brawn
Wa n t a m o v i e s t a r p h y s i q u e ? T h e f o l l o w i n g
Hollywood legends put their bodies on the

line to bulk up for the roles that made them

famous. Find out how they did it so you too

can sport big-screen muscle.


B Y A S H L E Y G R AY

UNDERGROUND BRAW LER

I see potential and squandering. God


damn it, an entire generation pumping
gas, waiting tables white-collar slaves.
Blood
and beefcake
on the
basement oor

Before 1999s
Fight Club ,
based on Chuck
Palahniuks bestselling novel, you
were either a
roid-raging gym
junkie with mutant
show muscles or
an office-bound
couch potato
with spindly arms
and a beachball belly. There
was no sensible
inbetween. Brad
Pitts character
Tyler Durden, a
soap salesman
who forms an
underground fight
club with Edward
Nortons noname character,
changed that.
His lean and
mean look Pitt
got down to 6%
bodyfat for the
movie showed
blokes could put
on functional
muscle without
blowing up like
Michelin men. The
movie, which has
since gained cult
status, was meant
to demonstrate
how alienated
regular city office
guys like you and
me are from their
primeval true
selves hence the
need to bash the
crap out of each
other and societys
regulations, but
its real legacy was
Pitts shredded
physique.

THE WORKOUT
Pitts program centred on training
a different muscle group each day,
then resting that muscle group for
the rest of the week. To get his iron
chest, smash this plan.

Pushups
3 sets of 25 reps

Bench press
25, 15 and 8 reps, 70kg,
80kg, 100kg

Nautilus press
15 reps, 30kg, 40kg, 50kg

Incline press
15 reps, 30kg, 40kg, 50kg

Pec deck
15 reps, 25kg, 30kg, 40kg

LORD OF THE RING

We were there at 4:30am working


out. It was that motivation and
sacrifice that drove us.
Jacked and
juiced on
the canvas

THE WORKOUT

76

MENS FITNESS

FEBRUARY 2016

Warmup
run 5km,
skip 3 min

Shadow boxing
3 rounds, 3 min each

Heavy bag
3 rounds, 3 min each

Cardio
3 rounds: 20 burpees,
30 pushups, 50 situps,
30 squats

Snapper media

Gyllenhaal trained with his director


under the watchful eye of boxing coach
Terry Claybon, mimicking the routine of
a professional pugilist. To get ring-fit,
smash this one-hour plan.

According
to Southpaw s
director Antoine
Fuqua, Gyllenhaal
was spending so
much time in the
gym and was so
damn committed
to the role of offthe-rails boxer
Billy Hope that his
relationship with
super-hot Alyssa
Miller went down
the gurgler. Now
thats what we call
making a sacrifice!
The naturally
lean actor had
to stack on 7kg
of brawn to look
convincing as a
light heavyweight
champion, and
he worked out
six hours a day
to do it: three
hours of boxing
in the morning
and three hours
of strengthening,
conditioning and
cardio at night,
including a gutbusting 2,000
situps (1,000 in
the morning, 1,000
in the evening).
Diet-wise, he ate
carbs during the
day to maximise
energy and protein
at night to boost
muscle gains. By
the time he slays
Miguel Magic
Escobar to regain
his crown in the
final scene, he
could be Danny
Green, hes that
damn cut.

SUPERHERO HUGE

Whatever your dream, whatever,


your goal, its a fraction of what
it takes to succeed.
Samuraisocking comicbook hero

The X-Men
franchise that
turned Hugh
Jackman from
not-very-blokey
Broadway theatre
guy into deadset
Aussie legend saw
the Sydneysider
stack on 12kg of
lean muscle. To
look convincing
as the metalclawed superhero,
Jackman followed
the advice of
fellow brick
shithouse Dwayne
The Rock
Johnson. He ate
only natural food
products, with a
target of 6,000
calories a day,
ensuring he had
enough fuel to
maintain muscle
and weight. In this
classic, Jackmans
character
suffers an
existential crisis,
questioning his
own immortality,
so he has to be
mentally tough as
well as physically
imposing to
confront samurai
and other
unforgiving
villains. To that
end, Jackmans
trainer David
Kingsbury devised
a training program
which stripped
fat but increased
muscle, which
meant less
cardio and more
heavy weights.

THE WORKOUT
Kingsbury had Jackman follow a
progressive overload plan to build
strength. He got Jackman to start
light and gradually up the weights
and drop the reps. Aim to hit 90%
max by week three.

Bench press
sets 4, reps 5, 60-75% max

Dumbbell shoulder press


sets 4, reps 10

Behind the neck press


sets 4, reps 10

Cuban press
sets 4, reps 10

Tricep dip
sets 4, reps 10

Lateral raise
sets 4, reps 12

FEBRUARY 2016

MENS FITNESS

77

U LT I M A T E D E L I V E R Y M A N

Your bodys like dynamite. Tap it with a


pencil all day and it will never explode. Hit
it once with a hammer: bang! Get serious.
Express
muscle for
maximum hustle

THE WORKOUT

78

MENS FITNESS

FEBRUARY 2016

Warmup
1km on a rower in 5
min; 3 pullups, 5
pushups, 7 squats
amrap in 5 min

Deadlift
5 sets of 5, increase
weight each time

Abs wheel roll-out


5 sets of 10 reps

Snapper media

Stathams guns and six-pack are


weapons he uses to subdue goons
who get in his way. Try this abs
and arms workout to develop huge
biceps and stomach muscles.

To play bad-ass
courier boy Frank
Mar tin, Statham
dropped 8kg of
fat, but kept all
his muscle so that
he could still fight
off angry east
Europeans intent
on intercepting his
package, which
just happened to
be a kidnapped
beauty from
Ukraine. His credo
he will transpor t
anything, no
questions asked,
always on time
meant he had
to be fit and agile
enough to honour
it. His training
program was
simple but varied
and based on
lifting heavy.
A typical session
might include
a ten-minute
warmup on a
rowing machine
at moderate
speed, a quick
circuit of pullups,
pushups and
squats followed
by working up
to a one-rep max
on the deadlift.
He also worked
on static holds
to strengthen
his core. For
example: hold onto
a pair of dip bars
and raise legs till
theyre parallel
with the ground
for 30 seconds.
Then feel the burn!

WA R R I O R K I N G

The 300 workout was difficult in


the kind of way where you wish you
had never been born.
Bulking up for
the history
books

Snapper media

The movie that


made blokes
with enormous
pecs in sandals
fashionable and
Gerard Butler
the most cut
man on ear th
also spawned a
famous workout
that became the
benchmark for
rippedness.
Butler played
the belligerentbut-heroic King
Leonidas, a Greek
king leading his
army of 300
Spar tans to war
against the hordes
of Persia. But
because he had to
do a lot of handto-hand combat,
and uniforms in
ancient times were
pretty skimpy
and revealing,
a 12-pack and
pectoral muscles
the size of a small
Pacific island
were obligatory.
The brainchild of
American trainer
Mark Twight, the
workout helped
flabby guys in the
cast shed more
than 10kg in just
a few weeks. It
also made them
very sore and just
a tad grumpy. The
movies tagline is:
you must Prepare
for glory!. Rip
into the workout
now for a shir tstraining chest.

THE WORKOUT
The idea is to finish in under 20
minutes preferably alive.

25 pullups

50 floor-wipers with 60kg

50 deadlifts of 60kg

50 kettlebell clean-andpress with a 15kg


kettlebell

50 pushups
50 box jumps on
a 24-inch box

25 pullups

FEBRUARY 2016

MENS FITNESS

79

one s t e p to

better skin
Its not like guys dont care about
their skin. But if its not quick and
easy, forget it, right?

If your skincare entails letting the shampoo suds


run over your face and calling it good, youll be
glad to know that applying a little RENU 28 after
your shower is just about as easy, and what
you get in return for those few extra seconds
vibrant, younger-looking skinmakes it worth
the effort.

RENU 28 contains redox signaling molecules


and has been clinically proven to reduce the
appearance of wrinkles, improve skin texture,
and increase elasticity and moisture.
Shampoo suds cant do that.

Go to aseaglobal.com.au to nd out what redox signalling


technology can do for your skin.

Virtual reality fitness is the next


big thing. MFs James Witts projects
himself into the fray of a real-life
To u r d e F r a n c e t o f i n d o u t i f i t w o r k s .

Fake it

P h o t o g r a p h y H e n r y C a r t e r, S u f f e r f e s t

till you make it

FEBRUARY 2016

MENS FITNESS

81

82

MENS FITNESS

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To m M i l e s

You can get the benefits of


Sufferfest outside the gym
with a turbo trainer.

WHAT IS IT?
Anyone whos ever used an indoor cycle or turbo
trainer will understand the definition of boredom.
While the intention behind these machines
to improve cycling fitness when the weathers
unsuitable is good, the feeling of pedalling hard
but going nowhere soon numbs your mind to such
a degree that no amount of Netflix or Scandinavian
trance can persuade you to enjoy your time in the
saddle. Enter the phenomenon known as Sufferfest.

THE METHOD
Sufferfest transports you into real-life races from
the worlds greatest professional rides. During
the sessions, you turn the pedals in high-intensity
intervals as if you were in the thick of the peloton
while watching big-screeen interactive videos
designed to liven up the most tiresome indoor cycle.
I guarantee you will not get bored, says Melbournebased creator and former banker David McQuillen.
Thats quite a claim, but his product has captured
the imagination. Tens of thousands of riders around
the world have downloaded the Sufferfest virtual
workouts, which for around $12 allow you to roll
shoulder to shoulder with legends such as Fabian
Cancellara and Bradley Wiggins. There are more than
20 options and each video offers onscreen guidance
to tell you what intensity to spin at and for how long.
So can virtual footage really help you sustain a
training plan? It seems so, according to professor
Daniel Mestre of Frances Aix-Marseille University.
Mestre and his team asked subjects to exercise on a
static bike, first while watching a cycle simulator and
then doing the same but with added music. Not only
did the combination of video feedback and music
encourage the subjects to work harder but they stuck
at it for longer, too. A further study by Dr Jim Annesi
showed that participants in a virtual-reality bicycle
group were more likely to stick to a 14-week training
plan than those in a standard bicycle group.
Virtual-reality exercise is being mooted as the next
big thing in the quest to shake up our sedentary lives.
The popular Zombies, Run! app motivates you with
the threat of impending doom as hordes of zombies
hunt you down. A more recent program called
Widerun offers the cycling simulator experience
via Facebooks Oculus Rift virtual headset.
The gamification of fitness, where game-like
systems of rules and rewards are added to an activity,
has certainly paid off for Sufferfest so much so that
a number of gyms around the world now run group
sessions as a rival to spin classes, replacing shouty
instructors with big screens showing cycling footage.
Thats why I found myself at a gym session rather
ominously entitled A Very Dark Place.

NEXT GEN FITNESS

Sufferfest videos include real-life footage from iconic races like the Tour de France, Tour de
Suisse and Paris-Roubaix.

THE TEST
Part of Sufferfests success is due to the engaged
community that McQuillen and his team have built.
Theyve created the mythical land of Sufferlandria
(On the shores of the great inland Lactic Acid Sea),
where McQuillen is Chief Sufferlandrian. The website
features a section called Bike Torture Chamber
where users can upload photos of their indoor bike
set-up, as well as a script describing Rules for a
Knight of Sufferlandria.
You dont have to embrace this geeky fantasy, but
tapping into the subculture explains why its gaining
a cult following suspending your reality could
provide the escape that keeps you coming back. In
the class, were shrouded in darkness apart from the
bright screens. A simple lever adds or reduces the
bikes resistance while two fans provide wind chill.
A Very Dark Place consists of five four-minute
intervals with three-minute rests between and is

You turn the pedals


as if you were in the
thick of the peloton.

From virtual reality to printed protein where the future will take us.

NOW

2YEARS

5YEARS

10YEARS

20YEARS

Digitally race cyclists

Track blood oxygen and

On the running track using

3D-print a burger

Scan the cognitive effect

online la Call of Duty


(Zwift)
Dive with great whites

in safety wearing
Facebooks Oculus Rift

lactic build-up with your


smartband (Moxy Monitor)
Use electromyography

(EMG) to check youre


working the right muscles

Microsoft HoloLens

(Modern Meadow)

Sensors in your toilet

Deactivate allergens

and fridge will guide


your food choices

in your peanuts

of your yoga mid-session


Spot genetic health risks

using New Generation


Sequencing which
exists now, but will be
affordable by 2035

FEBRUARY 2016

MENS FITNESS

83

(as I discover later). While were in the moment,


Im too busy sweating to ask. During the 50-minute
effort, I lose 1kg of fluids.
Sufferfest adds further touches to arouse your
competitive spirit. One is a subtitled interview with
former world champion Philippe Gilbert, which plays
during one of the recovery sections. Strong. Very
strong, says Gilbert. But is the commitment to
suffer there? Lets see when I attack. Gilberts mind
games are followed by an onscreen warning: Get
ready to jump hard right away.
My next session, Nine Hammers, which is based
mostly on Swiss routes, is designed for shorter,
sharper bursts and is accompanied by a thudding
dance soundtrack. Suffering remains the theme in
every session. They all leave me gasping for breath,
muscles burning and cheeks aflame. Wiggins makes
it look far too easy.

THE VERDICT

designed to improve top speed over short distances


making attacks, getting over short hills or taking a big
pull up front during a breakaway. During those fourminute intervals, cadences (the number of times the
pedal turns each minute) rise to 110rpm and effort
levels reach a maximum 10/10. To distract us from
the pain, the intervals are based around a real-life
turning point in a high-profile race: one minute
youre projected into a solo breakaway in ParisRoubaix, the next youre holding on to Wiggins at
the Criterium du Dauphine.
The onscreen instructions tell us whether to sit or
stand and which gear to use depending on the aim
of that particular segment. Recovery sections are
around 3/10 effort with a cadence of 70rpm and
theyre greatly appreciated as, despite the fans, a
pool of sweat rapidly forms around me.
The pedalling frenzy is accompanied by a grungelike soundtrack that features artists unknown to
this tester, including Megaphone and Halo Stereo
84

MENS FITNESS

FEBRUARY 2016

Training in my
garage isnt half as
motivating as the
group session.

Sufferfest videos are designed for the time-starved


athlete who cant devote four hours of every Sunday
morning to a ride. Thats why theyre predominantly
shorter, high-intensity efforts. Our videos cover
everything from brutally short and intense efforts to
longer 20-minute threshold epics, says McQuillen.
I end my Sufferfest experiment with a short cycle
home, which acts as a perfect warm-down and helps
the process of clearing out the roaming free radicals
produced by such a tough session. It means I can
enjoy the benefits of high-intensity interval training
without having to crawl around in pain for the rest of
the week. If you go straight back to the office, the fiveminute warm-down might not be sufficient, so keep
stretching out those limbs under your desk.
For the second session I wore a Garmin heartrate
monitor. The data matched my perception it was
tough. My heartrate peaked at 91% of maximum and
averaged around 75%. The team at Sufferfest includes
professional coaches, and they know what theyre
doing getting you to hit the big gears for muscular
strength work and a high cadence for cardiovascular
improvements. They also produce downloadable
virtual workouts for running, called Steamroller, and
triathlon, called Chrysalis.
Since the group sessions, Ive tried Sufferfest at
home on my turbo trainer and found that the footage,
coaching and irreverent comments continue to
bolster motivation. That said, it cant match the
flexibility of a home session. Mind you, turbo training
in my garage with only a rake and recycling bins for
company isnt half as motivating as the group
Sufferfest session. Theres nothing like a cinematic
screen to add to the drama, too. Cyclists will love
Sufferfest but even non-cyclists will enjoy the unique
presentation of pain.

THE BREAKDOWN

No membership
required

9For all tness levels

9Lose fat

9Build muscle
9Boost endurance

Technique advice
Under 30min
9Replicable at home

9Available nationwide
SCORE: 6 / 10

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Are you part of a fitness cult?


Heres a better question: should you be? In the past half-decade, every workout craze from CrossFit (gymnastics and weightlifting, done
at high speed) to SoulCycle (group indoor cycling with dance music and choreography) and new fad IntenSati (lung-scorching cardio with
positive affirmations) has attracted the C-word, and its not hard to see why. Charismatic leaders, rabidly enthusiastic followers, weird,
clubby lingo and close-knit communities these are the things that both cults and successful workout trends are good at. Devotion to the
cause, total dedication, a sense of community: this is the stuff they encourage. And this is fine. Humans are social animals and weve been
banding together to form groups for thousands of years first, to hunt and survive, later to defend ourselves against other tribes, and
now to yell at each other while we do pushups. Just as inevitably, theres always a breaking point. Archaeological and anecdotal evidence
suggests that whenever a group gets too large, a smaller group will split off and establish a new hierarchy, with its own rules, traditions and
norms. In the most intense hierarchies, members abandon the outside world and hang out almost exclusively with like-minded people.
Yes, sometimes this goes wrong. But other times, its a recipe for success. Or, to put it another way: if you arent in a fitness cult, then maybe
you should start one.

CREATE YOUR OWN REALITY

CREATE A HIERARCHY

Cultures of total dedication look


crazy from the outside, says Peter Thiel,
entrepreneur and author of startupbuilding book Zero To One. But the
difference between a cult and a startup is
that cults tend to be fantastically wrong
about one thing. People at a successful
startup are fanatically right about one
thing that other people have missed.
Traditionally, you could do this by
rediscovering a forgotten form of
training kettlebells, say but now
that the markets getting crowded,
squishing two fitness trends into one
(military training and animal flow, say,
or rowing and ballet) is the best option.
Got it? Now you need a name. Two
smashed-together words for easy
trademarking is the standard, but thats
easier said than done.
CrossFit is good (and self-explanatory)
but innumerable variations already exist:
SEALFit, SpartanFit, VikingFit, PunchFit.
You can mention kit (SoulCycle is all about
the bikes, BarreCore uses a ballet-style
barre) but that limits your options. Include
a foreign word if you can pull it off
IntenSati is a mix of intention and sati,
the word for mindfulness in the Indian
language of Pali but be aware that you
risk alienating your audience. Still stuck?
Youll find our best and most hardcoresounding suggestions over the page.

SoulCycle spin rooms come with


oversized candles, trance music and
nightclub lighting, while CrossFit
gyms tend to be in railway arches or
warehouses. If you live in a remote barn or
youve got your own gym space, this bits
easy. If not, you may need to be creative.
Impose a form of self-censorship,
suggests Anthony Pratakis, a psychologist
and co-author of The Age Of Propaganda.
If its not of the cult, its of the devil. For
CrossFitters, for instance, non-functional
movements (think biceps curls) and
cable-cross machines have no place in
the gym. The flipside: this means certain
movements and workouts (for CrossFit,
this includes back squats and pullups)
are especially important. This isnt a bad
thing. You should always have indicator
exercises that you track to make sure
performance is improving, says renowned
US strength coach Joe DeFranco. Lasertarget a few moves that every single
member of your group competes in
and youll improve.
It also helps to have a place where you
can bellow out loud. A Chinese study
found that people on stationary bikes
maintained higher levels of muscle
activation when they could yell during
a workout, which translated to better
performance over a longer period. So
get your own space and start speaking in
tongues and youll set PBs more regularly.

In standard cults, the longest-serving


(or most loyal) members are rewarded
with special favours, better spots in the
pecking order and closer contact with the
leader. In the US, SoulCycles basic rate for
a group cycling class is $34 (plus an extra
$3 a class for the required clip-in shoes),
but if you arent logged on to their website
at noon on a Monday to book in then
youre usually doomed to the purgatory of
the wait list. You can, of course, pray to the
#SoulFairy on Twitter, or pay $3,500 for
a Super Soul series of 50 classes that gives
you early access to reservations and then
theres a chance that you can make it to
the coveted front rank of the class. Scarcity
works, and people go mad for it.
Dont want to base your hierarchy on
cold, hard cash? Fair. SoulCycle rival
Flywheel uses huge screens in the gym to
let you compare your performance with
other cyclists, while heartrate training
system OrangeTheory uses a similar
set-up. The benefits of this arrangement
have been shown by a study from Kansas
University, in which subjects who did
plank holds alongside expert partners
could hold the position for 33% longer
than people left doing the move on their
own. The lesson? Competition works,
especially if you want everyone in the cult
er, group to improve.

88

MENS FITNESS

FEBRUARY 2016

Getty

COME UP WITH A MISSION (AND A NAME)

Clothes maketh the cult:


Funky threads and funky
moves can give a fad its
distinctive flavour.

Attractiveness attracts:
It will help to have a bevy of
beautiful people in your cult.

Encourage followers to share


workouts on Intsagram and Twitter
and remind them to let colleagues
know what theyre up to.

TALK UP THE MOVEMENTS


FIGUREHEADS

IntenSati takes this

literally: it calls its instructors


leaders and its founder,
Patricia Moreno, regularly
takes charge of sold-out 11am
weekday classes. New yoga
movement Jivamukti hip-hop
impresario Russell Simmons is
a fan sells guru photos of
its co-founders Sharon Gannon
and David Life in the studios
attached boutique at $2.50 a
postcard-sized pop. Some New
Yorkers reportedly plan their
whole days around making
it to a class run by one of
SoulCycles master trainers,
and top CrossFit athletes play
to sold-out seminar tours.
One crucial point: according
to a study conducted by
Buffalo Universitys School
of Management in the US,
humble leaders ones who
lead by example, admit their
mistakes and recognise their
followers strengths are more
effective than power-mad
ones, and are good predictors
that a movement will grow.
CrossFits Rich Froning is the
perfect example: he works
hard, confesses to having
weaknesses (after messing up
a rope climb workout in 2012,
its become one of his strongest
moves) and always, always
stays around after completing
the Workout of the Day to
bellow encouragement at other
trainees. Exemplary.

RECRUIT MORE MEMBERS

MAKE INCREASING DEMANDS

When Chuck Palahniuks


Fight Club set down its first
and second rules of not talking
about the club, it was slyly
acknowledging that bans like
that simply teach people to
break rules. People like showing
off about doing hard things,
and with a little encouragement
theyll do your marketing for
you. Encourage followers to
share workouts on Instagram
and Twitter and remind them
to let colleagues know about
what theyre up to. Even if
it doesnt produce any new
recruits, talking about the cause
will reinforce their own faith.
Its a good idea to come up
with ideas the members can
bond around. This could be
tough signature workouts
(CrossFits are named after girls
or soldiers) or just a shared
language if youve ever been
completely befuddled when a
yoga teacher tells you to flip
your dog, youll know what
we mean. People want to be
part of something and part of
being a group is, well, excluding
outsiders who dont get it.

Start small, but keep it


going, advises Pratakis. In
bad cults, this might start
with little favours and end with
devotees handing over all their
worldly possessions. In good
cults, its motivational.
At first, it might be enough
to simply keep showing up to
classes, or do the workouts
without stopping. The longer
you participate, though,
the more thats expected.
Eventually, the thinking goes,
you should be able to lift more,
finish faster and do more
complex moves. In religious
cults, long sermons and
endless hours of veg-picking
keep everyone from asking
questions. In fitness cults,
complicated nutrition rules
and long stretching routines
do a similar thing.

KEEP EVERYONE CHASING


THE CARROT

In cults, just as in life


(and health), theres no final
destination... except for
the one thats always just
tantalisingly around the
corner. For those in the thrall
of a televangelist, this is bad
news, but for people whove
become addicted to a new life
of kale shakes and kettlebell
intervals, it could actually
work out surprisingly well.
The studies are basically
unanimous: short-term
interventions do almost
nothing for fitness, while
all real change comes from
lasting lifestyle changes so
constantly having objectives
to chase isnt a bad idea. You
might never make it to the
Rapture, but go hard enough
on the rower and it could
still qualify as a religious
experience.

MAKE THE RIGHT CALL

Your Fitness Fad Name Generator


Still cant come up with a name? Heres our suggestion: one
metal and one badass-sounding thing (add in some training
science later, obviously). Simply pick two numbers between
one and ten, combine the words and hey presto youve started
your own movement.

1. Iron
2. Steel
3. Tin
4. Zinc
5. Tungsten

6. Copper
7. Mercury
8. Platinum
9. Titanium
10. Strontium

1. Samurai
2. Ninja
3. Cowboy
4. Gorilla
5. Knight

6. Viking
7. Barbarian
8. Warrior
9. Gladiator
10. Shark

Getty

FEBRUARY 2016

MENS FITNESS

91

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92

MENS FITNESS

FEBRUARY 2016

THE WHEEL THING

THIS BUD AINT NO DUD

GO HARDER FOR LONGER

2) Norco
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3) Blueant Pump Mini

4) Bosch Blue Power


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THE RIGHT WEIGH

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7) TaylorMade
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8) Varidesk

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The
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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 t e v e N e a v e s S t y l i n g H a y l e y L a w r e n c e G r o o m i n g L a u r a Tu c k e r

as created by the
men who live it. Three
athletes, three different
approaches no gym
membership required.
Yo u r j o u r n e y t o g y m - f r e e
fitness starts here.

NO-GYM BLUEPRINT

MASTER IT

The nomad
IM NOT TRYING
TO REINVENT THE
W H E E L . Im just

doing the same stuff


as the people whove
achieved what I want
the ability to move
quickly and look good.
Im taking whats
worked well for them
and adapting it to
my lifestyle, which
is about leaving the
house at 5am and
not getting back until
9pm. I want to spend
my free time with my
family, so the gym just
isnt an option. At the
same time, I dont just
want to get by I want
to do whats optimal
for my goals, but do it
on the road.

TRAIN THE
N O M A D WAY

No gym membership?
No problem. Heres
Traceys get- rippedquick template.

Andrew Tracey, 27, is a father


of one, owns his own business
and is the founder of The Nomad
Way, a workout movement
aimed at getting results
with whatevers to hand.

Day 1: Legs
Use a weight that you
can squat less than 20
times a rock, a log,
barbell, dumbbells
or just bodyweight
Eight rounds of
5 walking lunges
(each leg) / 10 squats /
15 high jumps
No rest between
exercises
2min rest between
rounds
Day 2: Chest
Ten rounds of
5 weighted dips /
10 bodyweight dips /
15 wide-grip pushups
No rest between
exercises
2min rest between
rounds

I N A W A Y, H A V I N G
FEWER OPTIONS IS
B E T T E R . On chest

day, a typical guy


in the gym might do
bench presses, flyes
and pec decks, but
maybe only a couple
of real work sets of
each. We dont even
have a bench: we
use a scaffold pole
with bumper plates,
and we lie down on
a toolbox to do ten
sets of ten. You get
more genuine hard
work in with fewer
distractions.

You get more genuine


hard work in with
fewer distractions.

Day 4: Shoulders
Every minute, on the
minute (EMOM) for
ten minutes each...
5 overhead presses
with something heavy
(dumbbells, weight
plates, sandbags)
10 overhead presses,
lowering as slowly as
possible (use an object
about half the weight
of your first round)

ONE MONTH I DID


NOTHING BUT 100
PULLUPS AND 100
D I P S A D A Y.

I did that for 30


days straight and
ate 6,000 calories a
day I added a good
wedge of mass and
got really good at
pullups and dips. I
still look at things in
quite a bodybuilding
style, splitting days
up by body parts, but
I use a lot of volume
because I cant really
do a lot of assistance
movements with
dumbbells and
machines. If you
want to add size,
pushups, pullups
and dips will do it.
98

MENS FITNESS

Day 3: Back
Five rounds of
10 L-sit pullups /
1 legless rope climb /
10 inverted rows /
1.6km flatout run

FEBRUARY 2016

RULE NUMBER ONE


IS TO SURVEY YOUR
E N V I R O N M E N T.

MY JOB IS
P H Y S I C A L LY
STRENUOUS.

If I end up in a
Travelodge with a
pub next door, they
might have some
kegs there. Id never
borrow stuff without
asking, obviously, but
people are generally
pretty open to it.
Sometimes Ill rig up
my ropes around a
fire escape. People
will come out and
watch. Im a grown
man, its not as if Im
vandalising things.

I own a small
company that puts
together temporary
structures for shows
and its rare that
we carry anything
that weighs less
than 20 kilos. Its
like building giant
Meccano structures
everything slides
together, but were
carrying things fast
for 25 metres at a
time. Some of the
beams we carry

weigh 100kg. I often


say that an active
lifestyle is like a
cheat code: I can eat
2,700 calories a day
and still lose weight.
I DO SOMETHING
ACTIVE EVERY
D A Y. Even on my

off days Ill do some


sort of conditioning.
I might do a burpee
ladder, a 5k run or
just a two-hour
walk. I dont want
to get good at any
one area of fitness
at the expense of
the others.

INTERMITTENT
FA ST I N G I S G O O D .

At about ten oclock


when my team has
breakfast, Ill do a
ten-minute circuit,
then Ill have a big
lunch later. The other
day I was in a car park
and I just did a few
rounds of deadlifts
and box jumps. Forget
the idea that training
means doing an hour
four nights a week
after work and start
thinking about how
you can build exercise
into your lifestyle.

The park lifer


I M M A I N LY A
C L I M B E R . I mostly

do bouldering the
rope-free stuff on low
walls. Ive been doing
it since university.
I used to be a lot
better when I did it all
the time, but its still
a great way to stay
in shape. It works
your core, grip, back,
flexibility a bit of
everything really.
Its a nice way to see
places you ordinarily
wouldnt Ive been
to Fontainebleau
in France to hit the
boulders there,
and the scenerys
just amazing.

Paul Rayner is a 28-year-old


climber, skier and trainer who
does his best work in the great
outdoors. Heres how he does it.

I dont want to worry


about nding time
to work out

I DO A LOT
OF OUTDOOR
STUFF WITH A
KETTLEBELL AND
GYMNASTIC RINGS.

Ill just throw them


in the boot of the car
and train in the park,
sticking to the basics
pullups and dips
on the rings, swings
and goblet squats
with the kettlebell.
Ive done muscleups in the past, but
its been a while. Im
lucky enough to live
near a massive park,
which is a nice place
to train, so sometimes
Ill leave the car at
home and just carry
the kettlebell there
suitcase-style,
which is a nice extra
workout for the
obliques.
QUITE OFTEN,
LESS IS MORE.

Without lots of
machines to distract
you, its easier to
pick a few moves
and concentrate on
improving at them,
which is the best
way to progress. Its
important to have a
couple of marker
movements so you
know what standards
to maintain. If you can
do ten pullups, for
instance, you know
that your strength

MASTER IT

BUILD
FUNCTIONAL
ST R E N G T H
ANYWHERE

relative to your
bodyfat percentage
is probably OK.
MY RUNS KEEP
GETTING SHORTER.

At uni I ran a lot of


cross-country, but
Ive had ITB trouble
so I dropped the
distance to 10Ks.
More recently Ive
had an ankle injury
the doctors dont
really know what it
is, just some sort of
impingement that
plays up whenever
I go too far. So now
I do a lot of sprints,

Rayner fits activity into


his typical day. You can
do the same.
Hang out
Ive got a home pullup
bar so Ill just hang off it

keeping it short and


fast. Its better for
fat loss anyway
I might just head to
the park and do four
sets of 400m, or a
load of 100m sprints,
keeping the overall
distance under 1.6km.
I MOVE ABOUT A
LOT IN A TYPICAL
D A Y. I have a

standing workstation
at home, so I use that
most of the time. Its
always a good idea
to just get plenty of
everyday low-stress
activity in standing

occasionally. It helps the


climbing, but it also helps
elongate your spine and
work out the kinks after
heavy squats.
Keep it short
If Im stuck in a hotel or

something, my go-to is
a bodyweight routine.
Ill do ten reps each of
squats, split squat jumps
and V-sits, and get a
few rounds in as fast
as possible.

Walk it off
Even if you dont have a
standing desk, taking a
few minutes an hour to
walk around can switch
your circulation back on,
which does wonders.

so I do a lot of
swimming when
I can, just to make
sure I can catch
waves when I want.

up, walking around,


or even just getting
out of your chair
occasionally.
WHEN IM OUT
OF THE COUNTRY
ILL TRY TO TRAIN
O N T H E G O . I dont

T H E R E S A L W AY S
TIME FOR A
FOUR-MINUTE
C I R C U I T . You can

want to worry about


finding time to work
out Ill go for a run,
go for a hike, go up a
mountain. If Im out
shooting, though, its
more about damage
limitation than what
I do at home. This
year Ive really been
getting into surfing,

get up earlier, train


at lunch or after
work its just
about mindset. Get
away from the idea
that you need to
go to the gym for
a workout. You can
always find the
time somewhere.
FEBRUARY 2016

MENS FITNESS

99

NO-GYM BLUEPRINT

The ex-athlete
MASTER IT

WHEN I STOPPED
P L AY I N G R U G B Y
I BEGAN LOOKING
FOR A NEW
C H A L L E N G E . At

James Stark played semiprofessional rugby union until


injuries left him on the sidelines.
Now, at 26, gymnastics has
made him stronger than ever.

BUILD
ST R E N G T H
AT H O M E

about the same


time an ex-Olympic
gymnast started
training at our gym.
Theres a lot of
crossover between
gymnastics and
calisthenics, but
calisthenics the sort
of stuff you see guys
on YouTube doing in
outdoor gyms is a
bit more fast-paced.
Gymnastics tends
to be more slow
and controlled.

Use entry-level
versions of gymnastics
classics to build
gym-free muscle in
front of the TV.
Build up to the
planche with
the low pushup
Its a shoulderbuilder and a
core-strengthener.
Start with your hands
by your hips and your
thumbs pointing
forward. Do a pushup.
Build up to the front
lever with
the vertical hang
Start by hanging from
a pullup bar. Then pull,
keeping your arms
straight and bringing
your hips up as you
decrease the angle
between your arms
and body.

IT GIVES YOU A
DIFFERENT SORT
O F S T R E N G T H . I was

a reasonably serious
rugby player, so I had
a lot of power but
it was all dynamic.
Doing the static stuff
is very different.
I SPLIT MY
WORKOUTS
BETWEEN THE
RINGS, FLOOR
A N D B A R . I do

hand-balancing
handstands and L-sits
on the floor and
pullups and pushups
on the rings. Theres
a lot to cover: if you
focus on one skill for
a few weeks youll
get better at it, but
everything else will
regress.

There are so
many resources:
a club, guys
in your local
park, YouTube.

Build up to
the L-sit with
the static V-sit
Itll give you the core
strength you need
without any kit. Sit on
the floor and lean back
slightly, keeping your
legs straight and
raising them until
theyre at right angles
to your body. Hold that
for as long as possible.

I S P R I N T A L O T.

Its tough to train


your legs hard with
gymnastics training,
but I do moves like
pistols, box jumps
and sprints. Having
a heavy lower body
makes moves that
involve leverage
tougher, but Im
not going to stop
squatting just to make
gymnastics easier.
When you first start
gymnastics training
youll blow out after
five minutes. Its
so neurologically
demanding, you just
100

MENS FITNESS

wont be able to do
any more in a day
and youre better
off going back to
conditioning work
pushups, pullups, etc.
Eventually youll learn
to last longer, and at
some point youll be
able to do a 45-minute
session of practice
on a single move. Its
all about doing the
progressions. Dont
jump straight to the
end goal. Its better
if you try the easier
versions of each
move, then ramp it up.
FEBRUARY 2016

ITS THE SAME AS


PROPER STRENGTH
T R A I N I N G . If youre

practising a move
like a front or back
lever, you might do
one really hard set,
then rest for three to
four minutes before
the next one, doing
active stretching in
between.
I DO A LOT OF
STRETCHING.

It
sounds obvious, but
it does a lot to help fix
and prevent injuries.
I N I T I A L LY I W O U L D

S AY Y O U N E E D
FEEDBACK.

D O N T D O W H AT
I D I D . I started

There are so many


resources about
these days. You can
go to a gymnastics
club to learn from an
Olympic gymnast, or
you could just find
some calisthenics
guys in your local
park theyre usually
friendly. YouTube is a
great source of info,
too. Get advice from
people who already
perform the exercise
and youll get the idea
much quicker.

the acrobatic stuff


way too early and
dislocated my elbow.
Pick some of the most
basic moves to work
on and make sure you
build a real base of
strength by holding
them before moving
on to the harder stuff.
If you can hold an
L-sit for at least a
minute or so, you
wont need to do much
else for your abs
to look completely
insane.


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CHC70305-01/15
Available from leading health food stores and pharmacies everywhere.
For more information, call 1 300 883 523. All trademarks are owned by their respective trademark owners and are used with permission. Read the entire label and follow directions. 2015

EW

Good source of protein


Contains essential amino acids
Low in fat
Low in carbohydrates*
Equivalent to the whites of 34 large eggs
Available in the freezer aisle of selected supermarkets

*compared to standard whey protein powder values


FPR351_MF

farmpride.com.au

New pastability:
Making spaghetti out of
zucchini saves more
than 200 calories.

BREAKING
GOOD

Make a perfect food even better with these healthy recipes.

BY M AT T H E W K A D E Y

P H O T O G R A P H S B Y C H R I S T O P H E R T E S TA N I

If youre looking for the ultimate muscle-building food, eggs stand alone. Their protein is complete (they have all nine
essential amino acids) and digests easily in the body. Eggs also offer healthy fats that can prevent overeating, as well as a bevy
of compounds associated with muscle, performance and health. In fact, according to the Mayo Clinic, eating as many as seven
eggs a week can even prevent strokes. As for price, you wont find a cheaper health food. The only problem? Besides
scrambling them, you dont know what to do with them. These five recipes show you how to use eggs in any meal or as a snack
for a variety of tasty and not always egg-flavoured dishes youll flip over.

Power plant:
Quinoa is a source
of complete
protein rare for
a plant-based food.

LUNCH OR DINNER

Quinoa Sweet
Potato Bowl
w/Poached Egg
MAKES: 4 SERVINGS

INGREDIENTS

1 cups low-sodium
vegetable broth
cup quinoa
1

tbsp canola oil

large sweet potato,


peeled and grated

garlic cloves, minced

shallots, minced

500g cherry tomatoes,


halved
4

cups chopped kale

large eggs

tsp white vinegar,


divided

60g diced feta cheese


2

tbsp chopped chives

tsp black pepper


Hot sauce, to taste
DIRECTIONS

1) Boil the broth in a


saucepan. Add quinoa
and simmer, covered,
over medium-low
heat until grains are
tender and liquid has
absorbed, about
12 minutes. Remove
pan from heat and let
stand covered for
5 minutes, then fluff
quinoa with a fork.

DINNER

tsp black pepper

Zucchini Pasta
w/Fried Egg PAG E 1 0 3

MAKES: 4 SERVINGS

INGREDIENTS

cup chopped
walnuts
cup chopped
fresh basil
1

zucchini

tbsp extra-virgin olive


oil, divided

500g cherry tomatoes,


halved
2

garlic cloves, chopped

tbsp capers, drained

tsp chilli flakes


104

MENS FITNESS

large eggs

/ 3 cup grated Parmesan


cheese

DIRECTIONS

1) Use a julienne peeler,


mandoline or sharp
knife to cut zucchini
into noodle-like
strands.
2) Place a large pan over
FEBRUARY 2016

medium heat and


add 1 tbsp oil. Add
tomatoes and garlic;
heat 2 minutes or
until tomatoes have
softened.

until whites are


set and the outer
edges start to curl up.
If you prefer an overeasy egg, flip and
cook an additional
30 seconds.

Hens allowed to
forage outside
will lay eggs with
more vitamin E
than barn-raised,
researchers say.

3) To poach eggs, place


cup water and
tsp vinegar in
4 small microwavesafe bowls. Carefully
crack eggs into
each bowl, cover
and microwave
individually
on high for 1 minute,
or until whites are set
and opaque but yolks
are still runny. Remove
eggs from bowls with
a slotted spoon.

3) Add zucchini noodles,


capers, chilli flakes
and black pepper;
heat until zucchini
is tender, about 2
minutes.

5) Divide zucchini
noodle mixture among
serving plates and top
each with an egg.

4) Heat remaining oil


in a separate skillet
over medium-low
heat. Carefully crack
eggs into the pan. For
sunny-side up, cook

6) Garnish with walnuts,


basil and Parmesan.

4) Divide quinoa mixture


among bowls and top
each with a poached
egg. Garnish with feta,
chives, black pepper
and hot sauce.

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

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

259 calories, 14g protein,


11g carbs, 19g fat

341 calories, 16g protein,


40g carbs, 14g fat

Food st yling by Michelle Gat ton/Stockland Mar tel; Prop st yling by Sarah Smar t

2) Place a large pan over


medium heat and add
the oil. Add grated
sweet potato and
cook 4 minutes, or
until beginning to turn
tender. Add garlic
and shallots; cook 2
minutes. Stir in cherry
tomatoes and kale;
cook until greens are
slightly wilted. Stir in
quinoa, remove from
heat and cover pan
to keep warm.

BRE AKFAST

MushroomStuffed
Scrambled Eggs
MAKES: 2 SERVINGS

INGREDIENTS
1

/ 3 cup oil-packed
sun-dried tomatoes

/ 3 cup reduced-fat
sour cream

tbsp olive oil

tsp minced chipotle


chilli pepper in hot
chilli sauce

garlic clove, minced

large portobello
mushroom caps
Salt and black pepper,
to taste

large eggs

cup rocket

DIRECTIONS

1) In a bowl, blend sundried tomatoes, sour


cream, oil, chipotle
and garlic with water
until slightly chunky.
2) Preheat oven broiler.
Scrape dark grills
from portobello caps
and place stem side
down on a baking
sheet. Brush tops with
oil and season with
salt. Broil until tender,
about 5 minutes.

Heart unbreaker:
Egg consumption does
not raise heart disease
risk in healthy men,
according to a BMJ study.

3) In a bowl, gently whisk


eggs, salt and pepper.
Pour eggs into a cold
greased pan; turn heat
to medium-low. Cook,
stirring frequently,
until creamy curds
form. Remove from
heat while eggs are
still slightly runny.
4) Place mushrooms
cap side up on a plate
and top with eggs,
sauce and rocket.
N U T R I T I O N (PER SERVING)

319 calories, 18g protein,


12g carbs, 23g fat

SNACK

tsp chilli powder

Pickled-Egg
Avocado Toasts

slices sprouted
whole-grain bread,
toasted

MAKES: 4 SERVINGS

tomato, sliced

INGREDIENTS

cup chopped
coriander

/3
1

4
2
1
1

cup white vinegar


tbsp sugar
tsp salt
hard-boiled eggs,
peeled
garlic cloves,
smashed
tsp whole black
peppercorns
avocado
Juice of lemon

Black pepper, to taste


DIRECTIONS

1) In a medium-size
saucepan, bring
vinegar, 2 / 3 cup water,
sugar and salt to a
boil. Simmer 1 minute,
then let cool. Add
eggs, garlic and
peppercorns to a
clean jar and pour

in cooled vinegar
pickling liquid. Seal
shut and chill in the
fridge for 1 day.
2) When ready to eat,
mash together
avocado, lemon juice
and chilli powder in a
bowl. Spread avocado
mash on toast; top
with sliced tomato.
3) Slice a pickled egg
and place on top.
Garnish with
coriander and freshly
ground black pepper.

LUNCH

Smoked-Fish
Egg Cakes

250g smoked mackerel,


skin removed and
roughly chopped

MAKES: 6 SERVINGS

tbsp chopped
fresh dill

tbsp horseradish

tbsp Dijon mustard

INGREDIENTS

tbsp canola or
grape-seed oil

onion, diced

250g mushrooms,
chopped
1

red capsicum,
chopped

cups chopped
spinach

cup reduced-fat
ricotta cheese

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

260 calories, 12g protein,


22g carbs, 14g fat

large eggs

tsp black pepper


DIRECTIONS

1) Heat oil in a pan over


medium heat. Add
onion, mushrooms
and red pepper. Cook
until softened, about
6 minutes. Stir in
spinach and heat
until slightly wilted.
FEBRUARY 2016

2) Preheat oven to 190.


In a large bowl, whisk
together ricotta
cheese and eggs. Stir
in cooked vegetables,
mackerel, dill,
horseradish, mustard
and pepper.
3) Grease 12 muffin cups
with cooking spray
and divide mixture
among them. Bake for
20 minutes, or until
eggs are set. Let cool
for about 5 minutes
before unmolding.
N U T R I T I O N (PER SERVING)

281 calories, 20g protein,


8g carbs, 19g fat
MENS FITNESS

105

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FEBRUARY 2016

MENS FITNESS

107

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Body Book

Get ripped

Train your legs,


show off your abs
The key to rapid, core-revealing
fat loss? Working your lower
body every single session.
By Ben Bruno
Photographs by James Michelfelder

How It Works
The legs have the
bodys biggest muscles,
and big muscles burn a
lot of calories, including
when theyre recovering
from a workout. That
means they help you get
lean on days you dont
even train. But you
have to challenge them.
Tough exercises like
deadlifts, squats and
stepups tax the heart
and the lungs as much
as any type of cardio
so, assuming your
nutrition is on point,
you dont have to do any
endurance work to get
lean. You dont have to
work your pecs from
every angle, either
but dont worry, theres
upper-body training in
the program as well.

Leg and abs training hurts. Its difficult, it burns and it leaves you gasping for air which is
why its so effective for losing fat. Most guys in search of a cut look will work their pecs
from every angle, pedal a bike or go for a run, then tell themselves theyve done their lowerbody training. And thats why they dont see results. Stop wimping out and score real gains with
this: a four-day, full-body split that turns your legs and abs into rock-hard muscle.

D AY I

1A
TRAP-BAR
DEADLIFT

1B
PUSHUP

Sets: 4 Reps: 8

Place your hands


shoulder-width apart
on the floor and extend
your legs straight behind
you. Brace your core.
Lower your body until
your chest is about
3cm above the floor
and then press back up.

Use a trap bar (hex bar)


and stand with feet hip
width. Bend your hips
back and grasp the
handles. Keeping your
lower back in its natural
arch, drive through
your heels to stand
up straight and extend
your hips and knees.

Sets: 4 Reps: 12

Grasp the handles in


the middle so the bar
doesnt tip forward or
backward as you lift.

Directions
G r o o m i n g b y M a t t h e w Tu o z z o l i /A r t i s t s b y T i m o t h y P r i a n o u s i n g K e r a s t a s e

Perform each
workout (Day I, II,
III and IV) once per
week. Exercises
marked A, B
and C are done
in sequence and
there are two
groups of these
sequences in each
workout. Youll do
one set of A, rest as
needed, then one
set of B, rest and
then C, rest and
repeat until all
sets are complete
for the group.

1C
BAND
PULL-APART
Sets: 4 Reps: 20

Hold a band with hands


shoulder-width apart
and arms extended in
front of you. Pull the
band apart until your
arms are out 90 degrees
to your sides. Squeeze
your shoulder blades
together as you pull.

FEBRUARY 2016

MENS FITNESS

109

Body Book

Get ripped

2A
CHINUP
Sets: 3 Reps: As many
as possible

Hang from a chinup bar


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

2B
SINGLE-LEG
RDL
Sets: 3 Reps: 12

Hold a dumbbell in one


hand in front of you and
balance on the opposite
leg. Bend your hips back
and lower your body
until you feel a stretch
in your hamstrings.
Allow your knee to bend
as needed and keep
your lower back in its
natural arch.

2C
BARBELL
HIP THRUST
Sets: 3 Reps: 12

Sit on the floor and roll


a loaded barbell into
your lap. (You may need
to wrap it in a towel or
use a bar pad for comfort.) Lie back against a
bench, bend your knees
and plant your feet on
the floor. Brace your
abs and drive through
your heels so you raise
your hips off the floor
to full extension.

Training your
glutes will help
your posture
and strengthen
your lifts.

D AY I I

1A
BENCH
PRESS
Sets: 4 Reps: 5

Lie back on a bench


and grasp the bar with
hands just outside
shoulder width. Arch
your back and tighten
your glutes and abs.
Plant your feet firmly.
Pull the bar out of the
rack and lower it to your
sternum. Push your feet
into the floor as you
press the bar back up.

1B
CHESTSUPPORTED
ROW
Sets: 4 Reps: 12

Set an adjustable bench


to a 45-degree angle
and lie down with your
chest against it and a
dumbbell in each hand.
Squeeze your shoulder
blades together as
you row the weights
to your sides.

1C
2A
LOW STEPUP LANDMINE
Sets: 3 Reps: 15
PRESS
(each leg)
Place a 30-35cm
box on the floor and
stand behind it with a
dumbbell in each hand.
Raise one leg and place
your foot on the box.
Drive through your
heel to raise your body
onto the box, but dont
let the trailing leg rest.
Step down and repeat.
Complete your reps
and switch legs.

110

MENS FITNESS

Sets: 3 Reps: 12
(each side)

Wedge the end of a


barbell into a corner
or load it into a landmine
station. Load the
opposite end with
weight and grasp it
towards the end of the
sleeve with your left
hand. Stagger your
stance so your right
foot is in front and
press the bar overhead.

FEBRUARY 2016

2B
LANDMINE
ROW

2C
SWISS BALL
LEG CURL

Sets: 3 Reps: 12
(each side)

Sets: 3 Reps: 12

Use the same setup as


the landmine press.
Roll a bench up to the
end of the bar so its
perpendicular to the
bar. Kneel on the bench
and rest the same side
hand on it for support.
Grasp sleeve of bar with
your palm down and row
the bar to your side.

Lie on your back on the


floor and extend your
legs, resting your heels
on a swiss ball. Brace
your abs and drive
through your heels to
bridge your hips up.
Now bend your knees
and roll the ball in
towards your butt.
Extend your knees again
and begin the next rep.

D AY I I I

1A
FRONT
SQUAT
Sets: 4 Reps: 10

Grasp the bar with


hands at shoulder width
and raise your elbows
until your upper arms
are parallel to the floor.
Take the bar out of the
rack and let it rest on
your fingertips. Step
back and set your feet
at shoulder width with
toes turned slightly out.
Squat as low as you can
without losing the arch
in your lower back.

1C
CHESTSUPPORTED
REVERSE
FLYE
Sets: 3 Reps: 12

Set up as you did for


the chest-supported
row but use light
weights and raise your
arms out 90 degrees
to your sides. Squeeze
your shoulder blades
together at the top.

1B
LATERAL
RAISE
Sets: 4 Reps: 10

Hold a dumbbell in
each hand at your
sides. Raise the
weights up and out
90 degrees, keeping a
slight bend in elbows.

2A
ROMANIAN
DEADLIFT

2B
DUMBBELL
ROW

Sets: 4 Reps: 10

Sets: 3 Reps: 15
(each side)

Hold a barbell with a


shoulder-width grip.
Bend your hips back as
far as you can. Allow
your knees to bend as
needed while you lower
the bar along your shins
until you feel a stretch in
your hamstrings. Keep
your lower back arched.

Hold a dumbbell in
one hand and rest the
opposite arm and knee
on a bench. Pull the
weight up to the outside
of your hip and lower it
until you feel a stretch
in your lat.

2C
SIDE PLANK
Sets: 3 Reps: Hold
30sec. (each side)

Lie on your side,


supporting yourself on
your forearm. Bridge
your hips up and hold
your body in a straight
line with abs braced.

Push your hips back as


if you were trying to touch your
butt to the wall behind you.

FEBRUARY 2016

MENS FITNESS

111

Body Book

Get ripped
1C
WALKING
LUNGE

D AY I V

1A
INCLINE
DUMBBELL
PRESS

Sets: 3 Reps: 15
(each leg)

Hold a dumbbell in each


hand by your sides.
Step forward with one
leg and lower your body
until your front thigh is
parallel to the floor and
your rear knee is just
above the floor. Push off
your front foot and step
forward with the other
foot and lunge again.

Sets: 4 Reps: 8

Set an adjustable
bench to a 30- to
45-degree angle and lie
back against it with a
dumbbell in each hand
at shoulder level. Press
the dumbbells over
your chest.

1B
INVERTED
ROW
Sets: 4 Reps: 12

Set a bar in a rack at


hip level and hang from it
with your legs extended
in front of you. Pull
yourself up until your
back is fully contracted.

2A
SEATED
OVERHEAD
DUMBBELL
PRESS

2C
SINGLE-LEG
HIP THRUST
Sets: 3 Reps: 10
(each leg)

Set up as you did for


the barbell hip thrust
but without the barbell.
Raise one leg off the
floor and extend it in
front of you and have
the other planted close
to your butt. Brace your
abs and drive through
your heel to raise your
hips up until theyre level
with the floor.

Sets: 4 Reps: 8

Sit on a bench with a


backrest and hold a
dumbbell in each hand
at shoulder level. Press
the weights straight
overhead.

2B
LAT
PULLDOWN
Sets: 3 Reps: 12

Secure your knees


under the pad of a latpulldown station, reach
up and grasp the handle
outside shoulder width.
Pull the handle down
to your collarbone,
squeezing your shoulder
blades together as
you pull.

If you hate cardio,


train legs in
every workout.
Youll burn more
calories each
session and
during recovery.
112

MENS FITNESS

FEBRUARY 2016

BODY
BOOK

Home workout

Build convict
conditioning

Movie sets give the impression that behind


bars is the best place to get in shape: loads of free
time, a collection of barbells and all the proteinrich gruel you can eat. Its not entirely true; good
kit is often scarce and hogged by the hardest,
meanest guys in the slammer.
That didnt stop Paul Wade getting fit. After
two decades in some of Americas most
notorious jails, hes created Convict Conditioning,
a bodyweight training plan that focuses on a
handful of basic moves that work every muscle
and upgrades them to tougher versions as
they become easier. This is the intermediate plan.

114

MENS FITNESS

FEBRUARY 2016

HOW IT WORKS

Youll hit five basic types of movement in this


workout: a push, squat, core move, bridge
in this case, the reverse plank and a hand
balance. Once youve got those moves dialled in,
you can progress to tougher variations, such as a
one-arm pushup, one-leg squat or full handstand.
DIRECTIONS

Warm up with arm circles, then do the moves in


supersets all the reps from 1A, then the reps from
1B, then on to the next move. Do it all twice a week
and up the reps until you double the amounts given.

Wo r d s S a m R d e r P h o t o g r a p h y To m M e s M o d e l A e x M c D o n a d @ WA t h e t c
G r o o m i n g A l i c e T h e o b a l d @Joy G o o d m a n u s i n g L a b e l M a n d C l a r i n s M e n

Get yourself into impressive shape without having


to get locked up!

1A
LEVER PUSHUP
SETS 3 REPS 8 EACH SIDE

The entry-level version of the one-arm pushup. Get


on the deck, with one hand out on a lounge, chair or
other knee-high object. Use the support as you lower
yourself to the floor, then push back up. Once its
easy, graduate to the full one-arm version.

1B
PRISONER SQUAT
SETS 3 REPS 10

Assume the position: keeping your hands behind


your head will put the strain on your glutes, where it
belongs. With your weight on your heels, squat until
your thighs are parallel to the floor, then stand up.

2A
REVERSE PLANK
SETS 3 TIME 20SEC

Sit on the floor with your legs extended and press


your hands into the ground. Get rigid: press up until
your bodys in a straight line and pull your navel to
your spine. Brace everything and hold on.

2B
LEG RAISE
SETS 3 REPS 8 EACH SIDE

Lie on the floor with your legs straight out, hovering


just off the ground. Keeping your core braced, lift
them up in the air until theyre almost perpendicular
to the floor, then take a three-count to lower them
back to the hover position.

3
CROW STAND
TIME 30SEC

This finisher tests your abs, shoulders and forearms.


With your hands planted on the floor and elbows
slightly bent, bring your knees to your elbows and
try to balance. Nailed it? Work on bringing your
feet together in the position. Then try straightening
your arms.

FEBRUARY 2016

MENS FITNESS

115

BODY
BOOK

Muscle expert
The bottom line. Focus
on quality rather than
quantity to keep making
gains in the gym.

CAN I GET STRONGER


BY TRAINING LESS?

THE EXPERT

Save time and improve training results with this smart warmup plan devised by MMA
ght team coach Brendan Chaplin.

A lot of people assume that the more work


they put in at the gym, and the longer and
harder they push themselves, the better their
results will be. Thats understandable it seems
logical. But if you want to maximise your gains,
the key is to focus on the quality of the work
rather than the quantity.
Your body is capable of making only tiny,
marginal adaptations and improvements at any
one time. Once youve given it enough stimulus
to make these changes, any additional work
you do after that point wont be making you any
better. If anything, itll hamper your progress
because youll need longer to recover afterwards
and wont feel as fresh when you start your next
session. Ideally, you want to do the smallest
amount of work required to stimulate growth in
every workout and then immediately call it a day
in other words, the minimum dose stimulates
the maximum marginal gains.
How much work you need to do is relative
to your current fitness levels. For example,
a relatively new gym-goer who wants to get
stronger might read about a squat workout of
ten sets of five reps and try it in his next session.
In theory, its a sensible protocol for building
strength, but if hes only ever attempted three
sets of five in his previous workouts, hed be
wasting time. The fourth set would push him
past his previous limit and force adaptation, but
subsequent sets would just add more stress to
his system and increase the likelihood of injury.
116

MENS FITNESS

FEBRUARY 2016

As a general rule, regardless of your training


experience, aim to only increase the volume of
any particular exercise by one set or one to two
reps from workout to workout.
WARM TO THE TASK
Another benefit of streamlining your main
workout is that itll free up more time for a
thorough warmup, which can help make your
sessions even more productive. If you start
your workout with five minutes on the treadmill
followed by some static stretching, stop that.

A quality warmup should follow a RAMP


protocol: raising your pulse, activating
relevant muscle groups, mobilising your joints
and movement patterns, and focusing on
potentiation, which means using power-based
exercises to prime the body for whats to follow.
At best, the traditional treadmill approach will
raise your heartrate and activate some muscle
groups, but by missing out the other stages
youll be severely hampering your performance.
Warming up correctly will guarantee that the
right muscles are firing at the correct times.

RAMP UP YOUR GAINS


Add these exercises to your warmup on lower-body workout days to get the most
out of your session.
OVERHEAD SQUAT REPS 5

Sink into a deep squat


holding an empty barbell or
a stick overhead, keeping
your chest up. Press
through your heels and
return to
standing.

SIDE LYING ROTATION


REPS 10 EACH SIDE

Lie on your side with knees


bent and arms extended
palm
tors
ove
floo

BOX JUMP REPS 5

Jump explosively
onto a small box using
your arms to generate
momentum,
then step
down one
foot at a time.

Shutterstock

NAME:
BRENDAN
CHAPLIN
SPECIALITY:
STRENGTH &
CONDITIONING

TESTED. PROVEN. REAL RESULTS.

BUILD LEAN MUSCLE


AND RECOVER FASTER.
#CHALLENGEYOURSELF

BEFORE TRAINING

DURING TRAINING

MUSCLE PUMP

BUILD LEAN MUSCLE

THE ULTIMATE DUAL-IMPACT TRAINING STACK TO


COME BACK LEANER AND STRONGER.

THE MOST INTENSE PRE- AND DURING TRAINING STACK TO EXPLODE THROUGH YOUR SETS, ASSIST
IN OPTIMAL POST-TRAINING RECOVERY AND SUPPORT MAXIMUM MUSCLE GAINS.

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Body Book

Bench-press training

Make the bar bend


Add a whopping 10% to your bench
press in just six weeks by fighting the
urge to pile it on.
By CJ Murphy
Photographs by James Michelfelder

The secret to getting stronger is to not lift as heavy as possible. That sounds
strange, we know, but repeatedly loading up the bar and straining just leads
to injuries and burnout. We can help you bench so much weight that the bar bends,
but youll have to check your ego for the next six weeks. Do that, and theres a good
chance youll add another 10kg or so to your max.

W E E K I , D AY I

How It Works
Youre going to hold

1
BENCH
PRESS

back a little bit on all


your bench-press
sets. Youll still use
challenging weights,
but doing fewer reps
than youre capable of
will keep you healthy
and progress you
gradually. In Week 6,
youll test your max
yes, you can go all out
then and youll see
where all that extra
energy you saved went.
Note: some exercises
are taken to failure.
These are the ones
were not as concerned
about lifting heavy with
and use to stimulate the
muscles that support
big benching.

Sets: 4 Reps: 5

Be hip. Use the power


in your hips to help you
press by driving your
feet down at the moment
the bar touches you and
using that tension to
help you push it up.

Lie back on a bench


and grasp the bar with
hands just outside
shoulder width. Arch
your back and tighten
your glutes and abs.
Plant your feet firmly.
Pull the bar out of the
rack and lower it to
your sternum. Push
your feet into the floor
as you press the bar
back up. After youre
warmed up, choose a
weight that would allow
you to do about eight
reps but perform only
five per set.

Directions

118

MENS FITNESS

2
PAUSED
BENCH
PRESS
Sets: 2 Reps: 2 at 60%
of max

Perform as you did the


bench press but pause
the bar at your chest
for a second. (Count
one one-thousand.)
Squeeze your glutes and
try to push your toes
through the front of your
shoes as you begin to
press the weight back
up. Use a weight thats
60% of your max. (If you
dont know your max,
guess conservatively.)
FEBRUARY 2016

3
DUMBBELL
FLYE

4
INVERTED
ROW

Sets: 3 Reps: As many


as possible

Sets: 4 Reps: 15

Lie on a bench with a


dumbbell in each hand.
Press the weights
over your chest and
spread your arms with
elbows slightly bent as
if youre reaching to give
someone a bear hug.
Lower the weights till
you feel a stretch in your
pecs. Choose a weight
that youre sure allows
you 12 reps but perform
as many as possible.

Set a bar in a rack at


about hip level and
hang from it with your
legs extended in front
of you. Pull yourself up
until your back is fully
contracted. Choose
an angle that allows
you at least 15 reps.

G r o o m i n g b y M a t t h e w Tu o z z o l i /A r t i s t b y T i m o t h y P r i a n o u s i n g K e r a s t a s e

Youll train the


bench press and
the muscles that
help you perform
it twice per week
(Day I and Day
II) for six weeks.
Perform your own
lower-body training
on days in between.
Exercises marked
A and B are
done as a superset
perform one
set of A and then
go immediately
to one set of B
before resting.
Weeks 1 and 2 of
the program appear
here. Increase
volume as you go.

W E E K I , D AY I I

1
DUMBBELL
BENCH
PRESS
Sets: 3 Reps: 15

Lie on a bench with a


dumbbell in each hand
at shoulder level.
Squeeze your pecs as
you press the weights
above your chest.

3B
SHRUG
Sets: 3 Reps: 10

Straighten your torso


to stand upright with
the bar hanging at
arms length. Shrug
your shoulders as
high as you can.

4
FACE-PULL
Sets: 3 Reps: 20
Strong and safe.
Keep your lower
back arched
when you row.

Attach a rope handle


to the top pulley of a
cable station and hold
an end in each hand.
Stand back from the
machine far enough
to feel a stretch on the
back of your shoulders
and pull the rope to your
forehead, flaring your
elbows out to the sides.

5A
TATE PRESS
Sets: 5 Reps: 8

2
DUMBBELL
OVERHEAD
PRESS

3A
BENTOVER
ROW

Sets: 3 Reps: 15

Set a barbell on a rack


and grasp it with both
hands at shoulder
width. Take the bar out
of the rack and set your
feet at shoulder width.
Bend your hips back and
lower your torso until
its about parallel to the
floor. Row the bar to
your belly.

Stand holding a
dumbbell in each
hand at shoulder level.
Brace your abs and
press the weights
straight overhead.

Lie back on a bench with


a dumbbell (or kettlebell)
in each hand. Press the
weights over your chest
and flare your elbows
out. From there, bend
your elbows and lower
the weights towards
the top of your chest,
keeping your elbows
pointing out. When
they touch your chest,
extend your elbows.

Sets: 3 Reps: 10

5B
DUMBBELL
CURL
Sets: 5 Reps: 8

Hold a dumbbell in each


hand at your side. Curl
both dumbbells while
keeping your upper
arms at your sides.
Squeeze your biceps.
FEBRUARY 2016

MENS FITNESS

119

Body Book

Bench-press training

W E E K I I , D AY I

1
BENCH
PRESS
Sets: 5 Reps: 4

2
PAUSED
BENCH
PRESS

Perform as described
in Day I, but choose a
weight that would allow
you six reps per set and
do only four.

Sets: 2 Reps: 1 at 63%

3
CABLE FLYE

4
ONE-ARM
DUMBBELL
ROW

Sets: 3 Reps: 15

Attach D-handles to the


pulleys of two facing
cable machines set to
shoulder height. Grasp
the handles and step
forward to put tension
on the cables. Press
the handles in front of
you and then open your
arms until you feel a
stretch in your pecs.
Squeeze your pecs as
you draw your arms
back in front of you.

Pause for two seconds


at the bottom. Use 63%
of your max on each set.
W E E K I I , D AY I I

1
CLOSE-GRIP
INCLINE
PRESS

Sets: 4 Reps: 15
(each side)

Sets: 4 Reps: 12

Hold a dumbbell in
one hand and rest the
opposite arm and knee
on a bench. Pull the
weight up to the outside
of your hip and lower it
until you feel a stretch
in your lat.

Set an adjustable bench


to a 30- to 45-degree
angle and set up as
you would to bench
press. Grasp the bar
with hands just inside
shoulder width. Lower
the bar to your upper
chest and press.

2A
LATERAL
RAISE
Sets: 3 Reps: 12

Hold a dumbbell in each


hand at your side. Raise
the weights up and out
90 degrees, keeping
your elbows straight.

2B
DUMBBELL
OVERHEAD
PRESS
Sets: 3 Reps: 12

Perform as described in
Week 1, Day II.

3
LAT
PULLDOWN

4A
TATE PRESS

Sets: 4 Reps: 12

Perform as described in
Week 1, Day II.

Use a lat-pulldown
station; reach up and
grasp the handle outside
shoulder width. Pull
it to your collarbone.
120

MENS FITNESS

FEBRUARY 2016

Sets: 6 Reps: 8

4B
DUMBBELL
CURL
Sets: 6 Reps: 8

Perform as described in
Week 1, Day II.

BODY
BOOK

Cardio expert

Mixing up your
distances can improve
your times across
the board and
boost motivation.

WANNA GET FASTER?


RUN ODD DISTANCES

THE EXPERT
NAME:
GEORGE
ANDERSON
SPECIALITY:
ROAD RUNNING

The creator of the Intelligent Running training program, whos also a tness journo,
explains how you can benet from avoiding traditional distances for a while.

Forget the marathons and half marathons.


For your next race, take on a distance
you havent run before. This isnt about being
some kind of running hipster, though there
are psychological and physiological benefits
to running an unusual distance.
If youve run a lot of half marathons and 10Ks,
youll have a good idea what to expect during
the race. Youll know the pace you want to
stick to and how the distance feels in your legs.
No doubt youll have the same sort of race
strategy for races of a similar length once
youve found something that gets you to the
finish line in a time youre pleased with, youre
less likely to try a different strategy that might
improve your time (for example, a negative
split, which is where you run the second half
of the race faster than the first).
But if you move away from that and change
the distance, youre in effect running a first-time
race you need a completely different strategy.
This will shake up your thinking. In fact, Id
recommend going right back to square one,
which can be liberating. A training partner
of mine once said that every time he trains,
he tries to do at least one new thing so hes
guaranteed to set a personal best. Innovation
is a huge boost to motivation and starting
your plan from scratch can be even more so.
LESS PRESSURE, MORE SPEED
There are numerous advantages of mixing it up:

122

MENS FITNESS

FEBRUARY 2016

as well as not having your previous times


looming over your head, your friends are less
likely to compare their own personal bests with
yours. As soon as you mention a half marathon
or a marathon, the first response is, Ooh,
what time did you do it in? Youll get a lot less
of that if you announce youre running a 28K.
This isnt just about picking strange races so
you dont have to compare speeds with people,
though it can have a positive impact on your
traditional-distance runs. If youre training for
a half marathon and you run a 16K, say, it tests
your race pace without the strain of running the
full distance. And if youre running a 10K, you

should find that going 6K further at a slower


pace gives you an endurance boost that really
benefits your 10K time.
Theres no great secret to training for
unorthodox distances. You can easily adapt most
standard running programs. Most plans get you
to run for a set time rather than a particular
distance, so pick the training schedule for the
race length closest to yours and adjust the race
pace according to your target. It should only
take one or two unusual events for you to
improve your times in the traditional races
so try a 39K or a 45K and a new marathon PB
could be just months away.

COURSE ODDITIES
Popular races that dont conform to the traditional event distances.
TWO BAYS TRAIL RUN

This annual event will really


shake up your running
game. Smash 28km across
the beautiful Mornington
Peninsula from Dromana to
Cape Schanck on a variety
of surfaces, from bush
tracks to bitumen. Dromana,
Victoria, January 17, 2016.
twobaystrailrun.com

SIXFOOT TRACK
MARATHON

Partly a fundraiser for the


Rural Fire Service, this 45km
trail run through the heritagelisted Blue Mountains will
sort the men from the boys.
Just hope you dont stumble
across a yowie along the way.
Katoomba, NSW, March 12,
2016. sixfoot.com

BROOME MARATHON

Theres a traditional 42.2K on


offer here, but opt instead for
the 19.6K Life and Soul Run
Course, which starts at Cable
Beach and ends at Coconut
Wells. Great training, so you
can crank out a PB the next
time you lace up. Broome,
WA, July 10, 2016. broome
marathon.com.au

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MENS FITNESS

FEBRUARY 2016

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FEBRUARY

2015 MENS FITNESS

125

EBOARD
High Performance Guide

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MENS FITNESS

FEBRUARY 2016

Aquafil fresh water refilling


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BODY
BOOK

Scientic nutrition

Testosterone levels
can be managed by eating
simple, healthy plants
and taking supplements
that contain them.

Man up!

By Joy Ronson

130

MENS FITNESS

Heres a scary thought:


you may be less of a man
than your father was at least
hormonally. A study in the Journal
of Clinical Endocrinology and
Metabolism found that, on average,
testosterone levels were higher
in men of the same age in the 80s
than they were in the 2000s (due,
researchers speculate, to higher
rates of obesity and the wider use of
medication these days). Having low
T is associated with decreased sex
drive and less muscle mass, and one
new study even found that lower
levels of testosterone may raise
the risk of depression. Fortunately,
strength training spikes T, and living
a healthy lifestyle also goes a long
way towards keeping your levels
topped off. But there are some
completely natural compounds
that can help as well.

FEBRUARY 2016

Fenugreek

Ginger

Tribulus terrestris

This herb, used for


centuries in foods,
even poultices,
was reported in the
International Journal
of Sport Nutrition and
Exercise Metabolism
to have reduced
bodyfat and improved
testosterone levels
versus a placebo in
a double-blind trial.
Fenugreek may also
be helpful if you feel
your sex drive is on
the wane, as other
research has found it
can boost libido. You
can get it in curries
(its used to flavour
them) and teas, or
as a supplement in
TestroVax, by Novex
Biotech, which
promises to boost T
levels 42% in 12 days.
(novexbiotech.com)

You know this


root vegetable best
as the condiment
that comes on the
side of a plate of
sushi, but its health
benefits are stronger
than youve ever
imagined. Ginger
has been shown
to fight nausea,
inflammation and
even cancer; and,
according to a 2012
study in the Tikrit
Medical Journal, it
can significantly
improve testosterone
and semen quality in
infertile men. Grate
some into a stir-fry,
or get a concentrated
dose of ginger and
other T-friendly
compounds in A-HD
Elite from BPI Sports.
(bpisports.net)

It sounds like a
creature from Jurassic
World, but this plant
is worth learning to
pronounce, especially
if you havent had
great sex since
dinosaurs roamed the
earth. A 2012 study
showed consuming
six grams of tribulus
root for 60 days
improved erections
and frequency of
sex in men with low
sperm counts. It
also reduced sexual
fatigue. Furthermore,
their T jumped by a
whopping 16%. Trib
is an active ingredient
in Horny Goat Weed
for Men, a traditional
aphrodisiac to help
boost your bodys
libido. (chemist
warehouse.com.au)

N i c k F e r r a r i / P r o p s t y l i n g b y R a c h e l S t i c k l e y/ B e r n s t e i n & A n d r i u l l i

Low testosterone
can hurt
everything from
your physique to
your mood to your
performance in
the bedroom.
These
supplements may
reverse it.

Its like
BarryWhite
in a box.
Cancel dinner, turn off the phone and chuck some
Barry White on, cause things are about to get spicy.
With a little help from Horny Goat Weed libido
supplements. Theyre specially formulated with herbs
and nutrientstraditionally used for their aphrodisiac
qualities, to help boost you and your partners
sex-drive, arousal, stamina and performance.
Horny Goat Weed is available for him and for her,
at your local pharmacy and supermarket.

Always read the label. Use only as directed. If symptoms persist, consult your healthcare professional. Libido boost through tradition l aphrodisiacs, herbs and nutrients. CHC53164 01/14