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feb.
81
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...
Liam Hemsworth on
training and faming.
34 No-go zone
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.
81 Tour de force
103 Egg-cellent!
39 Foam home
Rest up on a memoryfoam mattress.
45 Cereal thriller
Columns
50 Learn It!
Make smartphone
tech work for you.
Features
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
42
107
ADD A FEW MORE
REVOLUTIONS TO
YOUR LIFE CYCLE
How to become
a box-jump king
21
118 Press on
Add 10% to your bench
press in six weeks.
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
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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?
I USUALLY
STRUGGLE TO GET
MY FIVE-A-DAY OF
VEGIES. CAN I JUST
TAKE GREENS POWDER
INSTEAD OF EATING ALL
THOSE VEGETABLES?
Q Should
I do weight
training or cardio
training rst?
14
MENS FITNESS
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FEBRUARY 2016
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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
ACTIVITY TRACKER
SMARTWATCH
by
18
Hotshot
MENS FITNESS
FEBRUARY 2016
FEBRUARY 2016
MENS FITNESS
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
UPG
22
LIFTING SHOES
$260, ironedge.com.au
SOCKS
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CANVAS SHOES
$179.95, sperry.com.au
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
Gear up for your next adventure with two of the worlds leading
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Stay ready for the expected (and unexpected) no matter where you are with the allnew Leatherman Signal. It combines the traditional functionality of a Leatherman
tool with survival features like a re-starting ferro rod, diamond-coated blade
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
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
MYTH
MYTH
Vitamin- and
mineral-infused
water is better
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
SOCIETY ISLANDS | TUAMOTU ISLANDS | GAMBIER ISLANDS | MARQUESAS ISLANDS | AUSTRAL ISLANDS
www.Tahitinow.com
Fitness
Breakthroughs
Exercising in a green
space puts your entire
body in a better place.
26
MENS FITNESS
FEBRUARY 2016
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.
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.
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
GameChangers
30
MENS FITNESS
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
FEBRUARY 2016
Mustard is a zero-
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
BEEF UP
YOUR BBQ
WHAT TO EAT
AFTER A
WORKOUT
FUEL UP LIKE
AN ATHLETE
A 6-PACK IN 6 WEEKS
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
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 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 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:
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:
HARD
FACTS
OUR TRAINING
DIRECTOR SEAN
HYSON SOLVES
YOUR WORKOUT
CONUNDRUMS
Inspiration
Game Changers
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.
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
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.
3. Avoid getting
high (not like that)
MENS FITNESS
FEBRUARY 2016
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
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.
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.
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
Master the
box jump
How to do it
OU
Tanita.Australia
@tanita_aus
@tanita_aus
ALWAYS
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Game Changers
Eat well
Super freekeh
Fitness in a bowl:
hot, spicy, tasty
Sesame Freekeh
with Seared Prawns.
FEBRUARY
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
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/
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
FEBRUARY 2016
ot
s
rb
Ca
GI
In
de
Food st yling by Michelle Gat ton/Stockland Mar tel; Prop st yling by Sarah Smar t
Grooming
Looking good
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.
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
FEBRUARY 2016
by Mario Armstrong
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
oliver munday
by Jack Otter
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
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
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
especially in
jumping, but I love
basketball too much.
The Numbers
Game
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
60
MENS FITNESS
FEBRUARY 2016
snapper media
MENS FITNESS
FEBRUARY 2016
shutterstock
RESEARCH
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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!
Archer pushup
Rolling pushup
Dribbling plank
REPS 10
REPS 10
REPS 10
Have a ball :
Useful for more
than just sinking
baskets.
shutterstock
Road to a six-pack:
Feel the strain in
your upper abs with
an exercise wheel.
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.
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
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.
FEBRUARY 2016
MENS FITNESS
67
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 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
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
MENS FITNESS
FEBRUARY 2016
shutterstock
68
Band together :
Join the resistance
for bigger arms.
Front raise
Upright row
Biceps curls
Pull-aparts
REPS 10
REPS 10
REPS 50
REPS 10
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.
shutterstock
Ripper gripper:
Strengthen
wrists and girly
handshakes.
ON WALLS DO
THE HANGING BICYCLE
ON BIKE RACKS, DO
THE KIP 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
FEBRUARY 2016
MENS FITNESS
71
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.
REPS 20
72
MENS FITNESS
FEBRUARY 2016
PRE WORKOUT
With Guarana
With Creatine
Sustained Energy
With Creatine
Available at:
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@incsports
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
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
THE WORKOUT
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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
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
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
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
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
Snapper media
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
Snapper media
THE WORKOUT
The idea is to finish in under 20
minutes preferably alive.
25 pullups
50 deadlifts of 60kg
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?
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
FEBRUARY 2016
MENS FITNESS
81
82
MENS FITNESS
FEBRUARY 2016
To m M i l e s
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.
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
From virtual reality to printed protein where the future will take us.
NOW
2YEARS
5YEARS
10YEARS
20YEARS
3D-print a burger
in safety wearing
Facebooks Oculus Rift
Microsoft HoloLens
(Modern Meadow)
Deactivate allergens
in your peanuts
FEBRUARY 2016
MENS FITNESS
83
THE VERDICT
MENS FITNESS
FEBRUARY 2016
Training in my
garage isnt half as
motivating as the
group session.
THE BREAKDOWN
No membership
required
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Technique advice
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is
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how.
CREATE A HIERARCHY
88
MENS FITNESS
FEBRUARY 2016
Getty
Attractiveness attracts:
It will help to have a bevy of
beautiful people in your cult.
1. Iron
2. Steel
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8. Platinum
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3. Cowboy
4. Gorilla
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6. Viking
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FEBRUARY 2016
MENS FITNESS
91
MF
2016
ESSENTIALS
What fit
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Kit up with the right gear and your journey to ultimate finess will
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92
MENS FITNESS
FEBRUARY 2016
2) Norco
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5) Tanita BC-1000
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The
n o-g y m
blueprint
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
TRAIN THE
N O M A D WAY
No gym membership?
No problem. Heres
Traceys get- rippedquick template.
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 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)
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
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
INTERMITTENT
FA ST I N G I S G O O D .
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.
I DO A LOT
OF OUTDOOR
STUFF WITH A
KETTLEBELL AND
GYMNASTIC RINGS.
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.
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
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.
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
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
BUILD
ST R E N G T H
AT H O M E
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.
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
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
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New pastability:
Making spaghetti out of
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BREAKING
GOOD
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
shallots, minced
large eggs
DINNER
Zucchini Pasta
w/Fried Egg PAG E 1 0 3
MAKES: 4 SERVINGS
INGREDIENTS
cup chopped
walnuts
cup chopped
fresh basil
1
zucchini
MENS FITNESS
large eggs
DIRECTIONS
Hens allowed to
forage outside
will lay eggs with
more vitamin E
than barn-raised,
researchers say.
5) Divide zucchini
noodle mixture among
serving plates and top
each with an egg.
N U T R I T I O N (PER SERVING)
N U T R I T I O N (PER SERVING)
Food st yling by Michelle Gat ton/Stockland Mar tel; Prop st yling by Sarah Smar t
BRE AKFAST
MushroomStuffed
Scrambled Eggs
MAKES: 2 SERVINGS
INGREDIENTS
1
/ 3 cup oil-packed
sun-dried tomatoes
/ 3 cup reduced-fat
sour cream
large portobello
mushroom caps
Salt and black pepper,
to taste
large eggs
cup rocket
DIRECTIONS
Heart unbreaker:
Egg consumption does
not raise heart disease
risk in healthy men,
according to a BMJ study.
SNACK
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
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
MAKES: 6 SERVINGS
tbsp chopped
fresh dill
tbsp horseradish
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)
large eggs
105
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CYCLE OF LIFE
Time to get back in the saddle itll help you live longer.
Lycra virgin? Its time to lose your cherry at least, if you want to age
gracefully. Research published in the Journal Of Physiology on the impact
of exercise on the body found that cycling can optimise the ageing
process, helping maintain health and wellbeing throughout life.
Scientists from Kings College London analysed the physiological
functions of more than 120 regular cyclists aged between 55 and 79,
including cardiovascular, respiratory and cognitive functions, and found
few typical signs of ageing. To qualify for the experiment, male volunteers
had to be able to cycle 100km in under 6 hours a pretty manageable
pace at any age. Make a start with two 30-minute sessions a week
whether you do it in skin-tight shorts or not is your call.
FEBRUARY 2016
MENS FITNESS
107
Body Book
Get ripped
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
Sets: 4 Reps: 12
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
FEBRUARY 2016
MENS FITNESS
109
Body Book
Get ripped
2A
CHINUP
Sets: 3 Reps: As many
as possible
2B
SINGLE-LEG
RDL
Sets: 3 Reps: 12
2C
BARBELL
HIP THRUST
Sets: 3 Reps: 12
Training your
glutes will help
your posture
and strengthen
your lifts.
D AY I I
1A
BENCH
PRESS
Sets: 4 Reps: 5
1B
CHESTSUPPORTED
ROW
Sets: 4 Reps: 12
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)
FEBRUARY 2016
2B
LANDMINE
ROW
2C
SWISS BALL
LEG CURL
Sets: 3 Reps: 12
(each side)
Sets: 3 Reps: 12
D AY I I I
1A
FRONT
SQUAT
Sets: 4 Reps: 10
1C
CHESTSUPPORTED
REVERSE
FLYE
Sets: 3 Reps: 12
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 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)
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)
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
2A
SEATED
OVERHEAD
DUMBBELL
PRESS
2C
SINGLE-LEG
HIP THRUST
Sets: 3 Reps: 10
(each leg)
Sets: 4 Reps: 8
2B
LAT
PULLDOWN
Sets: 3 Reps: 12
MENS FITNESS
FEBRUARY 2016
BODY
BOOK
Home workout
Build convict
conditioning
114
MENS FITNESS
FEBRUARY 2016
HOW IT WORKS
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
1A
LEVER PUSHUP
SETS 3 REPS 8 EACH SIDE
1B
PRISONER SQUAT
SETS 3 REPS 10
2A
REVERSE PLANK
SETS 3 TIME 20SEC
2B
LEG RAISE
SETS 3 REPS 8 EACH SIDE
3
CROW STAND
TIME 30SEC
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.
THE EXPERT
Save time and improve training results with this smart warmup plan devised by MMA
ght team coach Brendan Chaplin.
MENS FITNESS
FEBRUARY 2016
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
BEFORE TRAINING
DURING TRAINING
MUSCLE PUMP
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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AVAILABLE IN SELECT
Body Book
Bench-press training
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
Sets: 4 Reps: 5
Directions
118
MENS FITNESS
2
PAUSED
BENCH
PRESS
Sets: 2 Reps: 2 at 60%
of max
3
DUMBBELL
FLYE
4
INVERTED
ROW
Sets: 4 Reps: 15
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
W E E K I , D AY I I
1
DUMBBELL
BENCH
PRESS
Sets: 3 Reps: 15
3B
SHRUG
Sets: 3 Reps: 10
4
FACE-PULL
Sets: 3 Reps: 20
Strong and safe.
Keep your lower
back arched
when you row.
5A
TATE PRESS
Sets: 5 Reps: 8
2
DUMBBELL
OVERHEAD
PRESS
3A
BENTOVER
ROW
Sets: 3 Reps: 15
Stand holding a
dumbbell in each
hand at shoulder level.
Brace your abs and
press the weights
straight overhead.
Sets: 3 Reps: 10
5B
DUMBBELL
CURL
Sets: 5 Reps: 8
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.
3
CABLE FLYE
4
ONE-ARM
DUMBBELL
ROW
Sets: 3 Reps: 15
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.
2A
LATERAL
RAISE
Sets: 3 Reps: 12
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.
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.
122
MENS FITNESS
FEBRUARY 2016
COURSE ODDITIES
Popular races that dont conform to the traditional event distances.
TWO BAYS TRAIL RUN
SIXFOOT TRACK
MARATHON
BROOME MARATHON
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MENS FITNESS
FEBRUARY 2016
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MENS FITNESS
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BODY
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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
FEBRUARY 2016
Fenugreek
Ginger
Tribulus terrestris
It sounds like a
creature from Jurassic
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is worth learning to
pronounce, especially
if you havent had
great sex since
dinosaurs roamed the
earth. A 2012 study
showed consuming
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root for 60 days
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for Men, a traditional
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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
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your mood to your
performance in
the bedroom.
These
supplements may
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Its like
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Cancel dinner, turn off the phone and chuck some
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With a little help from Horny Goat Weed libido
supplements. Theyre specially formulated with herbs
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Horny Goat Weed is available for him and for her,
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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