Mens Fitness - November 2013 AU

NOV E MBE R 2 0 1 3 ME N S F I T NE S S 5
19 Top News
Protect your eyes
outdoors (in style).
20 Fitness
Want to jump higher?
Dont cheat on squats.
22 Nutrition
Make the coconut
oil-CLA connection.
24 Health
Outrun cancer
and watch the sh.
26 Success
Cash in on the
Mediterranean diet.
28 Brain
How sports can make
you, like, smarter.
30 Get ahead
Athletic footwear
trends for 2014.
32 Grooming
Dont let muscle
rule your world.
Contents
58 DMITRY
KLOKOV
Hes a one-man
Russian revolution.
62 BUILD AN
EIGHT-PACK
10 tips for eggbox abs.
66 HERO HOUR
Get a superhero body.
74 HUMBLED IN
THE JUNGLE
a Bali boot camp.
78 EASY MEAT
Features Breakthroughs
Four weeks to a
treasured chest.
103
Cook your own
to be the roast
of the town.
78
Why coconuts
are the
white stuff.
22
MF gets trashed at
Fire up the oven for
powerhouse protein.
86 OH IS FOR
ORGASM
Get on the program to
get her off every time.
90 MADE
OF STEEL
Boost your mental
toughness.
94 TRAIN
LIKE
A GIRL
Secrets from
the hottest
women in CrossFit.
Anyone seen
a really big nail?
66

Contents
PHOTOGRAPH: PAUL ROBINSON
ON THE COVER:
DMITRY KLOKOV
50 Cane It!
Tame the bitumen on
the Yamaha FZ6R.
53 Drive It!
Hail a Holden
legends last stand.
54 Learn It!
How not to stuf up
a rst date.
103 Pecs drive
Gains in four weeks.
112 Creatine
Cracking the code.
116 Partial to it
Try quarter reps.
122 Singled out
One-dumbbell workout
that hits every muscle.
124 All the best
Combine top trends
for a perfect program.
131 Fast muscle
Speed up your cardio.
132 Flex appeal
Improve your mobility.
134 Rock out
MF s 2013 Rock Hard
Challenge winner.
The Body Book
12 View From
The Top
14 What Youve
Been Up To
16 Whats On
114 Inspiration
138 Hindsight
Regulars
Columns
34 The ing is...
The deal with random
sexual encounters.
37 Watch it
Top timepieces
with ticker.
39 Skin savers
Essential products
for summer skincare.
40 Scent home
Bold fragrances for
every occasion.
42 Superset me
Pairing exercises to
fast-track tness.
44 Fuel up
Stockpile an arsenal
of of ce snacks.
46 Chill out
Curb your cortisol
to dismantle stress.
48 Score: 1
A gentlemans guide to
the one-night stand.
Game Changers
A class glass
for flatter abs.
62
30 Meet the
man with the
in footwear.
coolest job
this shoe.)
(He designed
8 ME N S F I T NE S S NOV E MBE R 2 0 1 3
86 Orgasms
coming to
a woman
near you.

ORGANIC
VEGAN
PROTEIN

VI EW FROM THE TOP
Manhood 3.0
A
s men, what qualities are we supposed to exhibit in 2013?
Are we SNAGs, metro, beefcake, or all three? Really,
I dont think the elements of manhood have changed in
a few hundred years, despite the media putting labels on
us, so heres my take, with humble apologies to Mr Kipling
and Mr Emerson for mashing up two of the fnest pieces of writing ever
penned about manhood and success.
What does it mean to be a man nowadays? To be kind to those less
fortunate; to be a fearful torrent of physical strength when required;
to be honest to yourself and not shirk from an awkward truth or an
unpleasant task; to love deeply; to be strong of mind and body yet
shelter a gentle soul; to be a father who makes his children glow with
pride and his wife swoon. To look back upon every day and say, Ive
given 100 percent, and know its not a lie; to see humour in adversity
and the best in others. To face a seemingly insurmountable challenge
and say, Fuck it, lets have a crack anyway. To live a life that protects
and provides for a single person, a team or an entire country; to be able
to wager everything, lose it all, start again and never whinge about it;
to have conviction and self-belief, but show trust in the abilities of your
colleagues. To not necessarily be the best, but better than you were
yesterday; to live your life peacefully and purposefully and respect
the body you were given.

Enjoy the magazine. Stay strong.
TODD F. COLE, EDITOR
todd@mensftnessmagazine.com.au
1 2 ME N S F I T NE S S NOV E MBE R 2 0 1 3
THE FIRST
WEALTH IS
HEALTH.
- RALPH WALDO
EMERSON
Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental management. The paper comes from sources certied under the Programme for
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The exercise instructions and advice in this magazine are designed for people who
are in good health and physically t. They are not intended to substitute for medical
counselling. The creators, producers, participants and distributors of Mens Fitness
disclaim any liability for loss or injury in connection with the exercises shown
orinstruction and advice expressed herein.
PUBLISHERS
Todd Cole, Ian Brooks
EDITORIAL
Editor Todd Cole
todd@menstnessmagazine.com.au
Deputy Editor Simon Butler-White
Associate Editor Ashley Gray
ART
Art Director Tony Temple
WEBSITE
Web Editor Nicole Langford
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david@menstnessmagazine.com.au; 0410 485 700
Advertising Manager David Elliott
davide@menstnessmagazine.com.au; 0450 762 656
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What youve
been up to
The MFers
The guys from MF arent happy unless theyre doing heaps of stuf.
Todd Cole Editor
Todds been getting into serious
shape smashing out WODs with
Scott French at Crossfit Aeon
on Queenslands Gold Coast.
Ashley Gray Associate Editor
Ash works the pads with legendary
boxing trainer Johnny Lewis at
the Corporate Fight Gym in Surry
Hills, Sydney.
How have you been keeping in shape? Training for an ultra-
marathon? Got a tness adventure planned? Wed like to hear
from you. Tell us what youve been up to in no more than 100
words for your chance to see your story in print and score a
TWO-YEAR SUBSCRIPTION to Men's Fitness worth $150. Email
your entries to: todd@menstnessmagazine.com.au
WHAT: Dogsledding WHEN: March 2013 WHERE: Lappland, Finland
Architect Dave Humphries, from Sydneys Bondi, swapped the beach for a week of driving five
Alaskan huskies through snowy forests and across frozen lakes in the Pallas-Yllstunturi
National Park in north-west Lappland, 200km north of the Arctic Circle. Riding the sled is like
driving a car with no steering wheel, the accelerator stuck to the floor and two brakes, says Dave.
The dogs all follow the guide up front, and, unless you speak Finnish, you cant steer them. You
have to keep braking to keep the sled under control, and lean it into corners to stop it tipping. Once
youre stopped, the dogs are very affectionate, but once theyre going, all they want to do is run.
WHAT HAVE YOU BEEN DOING?
ARCTIC DOGSLEDDING

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ENGLAND VS AUSTRALIA, RUGBY LEAGUE
WORLD CUP, CARDIFF, UK, OCTOBER 26
Born in Pommyland made in the NRL. Thats the story of the
formidable English scrum pack. The Burgess brothers (Rabbitohs),
James Graham (Bulldogs) and Gareth Ellis (ex-Tigers) will mash
their ugly mugs against the Kangaroos finest in the Cup opener.
If youve got footy-season withdrawal symptoms, this game will
smash your adrenaline levels through the roof.
Whats on
G
e
t
t
y
IRELAND VS AUSTRALIA
INTERNATIONAL RULES,
CAVAN, IRELAND, OCTOBER 19
These annual clashes have often been
a bit like dancing with your sister
a post-season hybrid game no one
has any passion for, least of all the
players. This years game has a beaut
makeover, with the Aussie team picked
on indigenous heritage, giving the likes
of Lance Franklin, Adam Goodes et al
the chance to pit their skills against the
Emerald Isles best Gaelic footballers.
F1 ABU DHABI GRAND PRIX, NOVEMBER 3
After the shabby way hes treated our Mark Webber, most Aussies
are paid-up members of the Anyone But Vettel club. In truth, the
Queanbeyan Kid is probably past his F1 best, so the likes of Spaniard
Fernando Alonso and Brit Lewis Hamilton will have to take the
challenge up to the wily German on this testing 5.5km track.
MELBOURNE CUP,
NOVEMBER 5
Stuf the nags the best thing
about the race that stops the
nation is the party that stops the
ofce. Assuming your boss isnt a
tightarse, its held in a top pub, with
excellent beer and elephant-sized
steaks. Plus, you finally get to make
some decent headway with that
hot new secretary youve been
ever-so-discreetly eyeing of.
WI T H A S HL E Y G R AY
NEW YORK MARATHON, US, NOVEMBER 3
Clobbered into cancellation last year by Hurricane Sandy, the Big
Apple is the hugest marathon in the world, with more than 46,000
runners. Our best prospect is the legendary Kurt Fearnley, who
heroically came second in the wheelchair event in 2011 despite
the steering mechanism on his chariot snapping mid-race.
FIRE UP FOR
SPORTS BEST

aquascope
jeanrichard.com
a Philosophy of Life
T: (03) 9650-9288

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Breakthroughs
HARD-HITTING
NEWS FROM THE
CUTTING EDGE
OF SCIENCE
NOV E MBE R 2 0 1 3 ME N S F I T NE S S 1 9
SUNGLASSES:
ALEX PERRY
(AVAILABLE FROM
SPECSAVERS)

Were giving you
two options:
stock up on turnips,
or buy a new pair of
shades. A study in
the journal Archives
of Ophthalmology
found that people
who were exposed to
a type of radiation
from sunlight and
also consumed low
levels of antioxidants
from fruits and
vegetables were
more likely to develop
age-related macular
degeneration a
leading cause of
vision loss in adults.
We recommend that
people should always
wear eye protection
when theyre
outdoors, says
study author Astrid
E Fletcher, PhD.
SHINE
ON
YOU DONT HAVE TO
BE A STYLE VISIONARY
TO PROTECT YOUR
VISION IN STYLE.

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Want to jump higher? Dont cheat yourself on squats!
Thats according to a study published in the Journal of
Strength and Conditioning Research. In order to compare how
rugby players jump height was influenced by squats done to
parallel versus quarter-range, researchers first established
a baseline, then tested subjects three-rep max on one of the
two squat variations. Those who squatted lower until their
thighs were parallel to the floor jumped higher afterward,
indicating that neural and muscular activation may be better
when squats are performed fully.
GO HUNGRY
To burn more fat, skip breakfast
and head right to the gym.
A study published in the journal
Metabolism measured the energy
expenditure (calories burned) of
12 male endurance athletes as
they performed 60 minutes of
stationary cycling at 50 percent
of their VO2 max. Researchers
found that when the group trained
before eating, their average rate of
energy expended was higher, as
was the number of calories from
fat they burned. The fasting men
also burned more fat over a 24-hour
period 720, versus only 608 when
they worked out after breakfast.
CLUB MED YOUR MUSCLES
Its not only your brain that needs
time off your muscles could use
a break too. A study in the Journal
of Applied Physiology found that
periodically taking a week or so
away from lifting helps resensitise
your muscles to m-TOR, a protein
that signals muscle growth.
Researchers concluded that while
its true that your ability to gain
muscle is greatest when youre
a beginner, taking occasional short
breaks away from working out
may help renew that effect,
increasing the training benefits
and enhancing your recovery.
NO-FIT FITNESS
Working out regularly as a young
guy can lessen your chances of
developing epilepsy in later life
a Swedish study has reported. The
study targeted the cardiovascular
fitness of 1.17 million 18-year-old
men, testing them annually over
25 years for signs of the onset of
the disorder. Men who had a higher
than average level of fitness were
79 percent less likely to develop
epilepsy than those with low fitness
levels and 36 percent less likely
to develop it than those with
medium fitness levels.
TOUCH
THE
SKY
REACH YOUR
VERTICAL
POTENTIAL BY
PERFORMING
FULL SQUATS.
fitness
Breakthroughs

magellangps.com.au
Improve the position
of your tness app.
Smartphone tness apps have
come a long way. With Magellans
new Echo, you can now run with
yours on your wrist.
This brilliant device simply
echoes tness app data, where
you can see and control it without
breaking stride.
Via Bluetooth Smart, you can
view time, pace, distance and
heart-rate, as well as hit Start,
Stop and Lap. You can access more
data by tapping the screen, receive
alerts and even control your music.
All with your smartphone tucked
safely away.
With a lithium battery that rarely
needs changing, the Echo can also
double as a stylish, water-resistant
everyday watch.
Echo works with Strava, MapMyRun,
iSmoothRun and Wahoo Fitness.
Brought to you by Navman
ECHO
Improve your position.

FAST-FOOD
FEELINGS
Life got you down
in the dumps? It
may be the Big Mac
in your hands thats
causing you to get
the hump all the
time. According to
a six-month study
of nearly 9000
people published in
the journal Public
Health Nutrition,
Spanish researchers
found individuals
who regularly
consumed fast food
were 51 percent
more likely to
develop depression.
Even eating small
quantities is linked
THE BEST
FAT-BURNING
METHOD
REQUIRES
SOME
SERIOUS
NUTS.
Were not talking about

a cold brew, but this
might help you burn off a
few more of those too.
Instead of jumping on the
fat-slashing supplement
conjugated linoleic acid
(CLA) right away, take a
few weeks to introduce
coconut oil to your diet first.
A study published in the
journal Lipids showed that Lipids
mice who were fed coconut
oil for six weeks before
going on a CLA regimen
got leaner than those who
were fed soy and then CLA.
CRACK
ONE
OPEN
to a significantly
higher chance
of developing
depression,
said researcher
Almudena Sanchez-
Villegas, PhD. Next
time youre on the
move, consider
packing your own
meal rather than
pigging out at
Maccas, KFC or
those super-grungy
food halls you cant
seem to resist.
DREAM ON
People with the
most diversity in
their diets tend to
get seven to eight
hours of sleep
each night, reports
a study from the
University of
Pennsylvania in
the US. Subjects
clocking fewer
than five hours
tended not to eat
as many lycopene-
rich foods (like
tomatoes), while
less alcohol and
fewer carbs were
common among
those who sleep
longer than nine
hours. Evidence
suggests that a
healthy diet helps
support healthy
sleep and vice
versa, said Michael
Grandner, Ph.D.
YOU ARE WHEN
YOU EAT
A new study in
the International
Journal of Obesity
warns that when
you eat is just as
important for
weight loss as the
kinds of food you
eat. Over two weeks,
the study followed
two groups: early
eaters (who ate
lunch before 3pm)
and late eaters
(who ate lunch after
3pm). There were
no other differences
between the groups
in terms of caloric
intake, energy
expenditure, or sleep
duration. The result?
The late eaters
burned calories
and lost weight at a
significantly slower
overall rate. Our
advice? Make your
lunch reservations
for before noon.
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Breakthroughs
type 1, which causes
cold sores) were
more likely .to
develop memory
and thinking
problems than
those with lower
levels. Still, theres
a way to salvage
your memories of
that seedy-but-
strangely-enjoyable
weekend in Bali. The
study suggested
exercise may have
a protective effect.
AN ANSWER
TO CANCER
Watch out
cancer, you bastard.
University of York
researchers have
discovered the
driving force behind
prostate cancer.
The findings,
published in the
journal Nature
Communications,
exposed a cancer-
inducing DNA
realignment in stem
OUTRUN
CANCER
If liver cancer
runs in your
family, put on your
running shoes.
Groundbreaking
research by
the European
Association for the
Study of the Liver
(EASL) suggests
regular cardio could
help prevent the
big C. Mice were put
on a high-fat diet
(which may lead to
liver cancer) then
split into cardio and
sedentary groups;
the mice that ran an
hour a day, five days
a week, developed
29 percent fewer
large tumours than
the sedentary mice.
This could benefit
people staring
down the barrel of
liver cancer, says
the EASLs Dr Jean-
Francois Dufour.
AN HOUR
OF CARDIO
A DAY COULD
HELP YOU
AVOID LIVER
CANCER.
SORE LOSER
Talk about adding
insult to injury. It
turns out having
a cold sore or two
in your past could
lead to brain issues
in your future.
A study published
in the journal
Neurology found
that people with
higher levels of
infections in their
blood (including
herpes simplex
cells. This implies
that all of the
cells in the cancer
derived originally
from a single
rogue stem cell,
says researcher Dr
Norman J Maitland.
Our data provides
the strongest
evidence to date
in support of
a multiple-drug
approach to
prostate cancer
treatment.

Too much mercury-rich seafood could leave you
sleeping with the fishes. According to a recent
American study, young adults exposed to higher levels
of mercury are 65 percent more likely to develop
type-2 diabetes later in life. The researchers found
that people who ate more seafood tended to have
higher levels of mercury; so avoid mercury-rich
predators like shark and swordfish, and load up your
plate with prawns, canned tuna and salmon.
JAWS OF
DEATH

100% NATURAL
96% FAT FREE
For tasty tuna recipes and more, go to www.sirena.com.au
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Your diet might be the cause of your debt. Success is
a thinking mans game, and the food you eat can have
a significant impact on your brain. According to a recent
study in the journal Neurology, people who follow the
olive-oil-laden Mediterranean diet high in antioxidants
and omega-3s have reduced cognitive decline over
time, as well as enhanced memory and thinking skills.
Diet is an important, modifiable activity that could help
in preserving cognitive functioning in late life, says
Georgios Tsivgoulis, MD, lead author of the study.
#ANTISOCIAL
Whats the key to a successful
relationship? Hint: not Twitter.
Communicating through too many
media channels can actually do
more harm than good. Researchers
at the University of Oxfords Internet
Institute studied how 24,000 married
people used 10 different forms of
media, ranging from texting to
Facebook. Couples who interacted
via social media felt no greater
relationship satisfaction than those
who didnt, and couples who used
more than five forms even reported
decreasing satisfaction. Our advice:
opt for face time instead and no,
not the app.
LONE STAR
Need a hand? Dont be so sure.
A recent ask.com study revealed that
people are more productive working
alone than in a group. Interestingly,
the research also found that
employees prefer taking personal
focus time i.e. away from those
squawking interns in their
workspace to working at home.
Whether its closing your office door
or finding a quiet place to think for
a while, implement focus time when
a task gets close to deadline. Or just
give it to the interns.
SMOKE AND WINNERS
Are you a smoker? All is not lost.
When researchers at Ohio State
University made 16 smokers quit
for a week, they saw a 2.8 percent
increase in subjects vascular function.
And when subjects supplemented with
vitamin E, the needle moved to 4.3
percent, or a 19 percent drop in risk of
developing heart disease later in life.
If we can enhance the effectiveness of
smoking cessation and lower the risk
of future heart disease, I think well
have a significant impact on public
health, says the studys senior author,
Richard Bruno, PhD.
MONEY
ON THE
BRAIN
CASH IN
ON THE
BENEFITS
OF THE
MEDITERRANEAN
DIET
success
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Australian captain
Michael Clarke is
credited with having a fine
cricket brain, but can sport
actually make you smarter?
Yes, says a study at Spains
University of Granada. When
researchers compared sporty
and sedentary subjects, those
who played sport had a longer
attention span and better
cognitive performance and
reaction time. Sport also
helped promote the growth
of nerves and blood cells in
the brain, while preventing
neuro-degeneration. Heres
hoping for a brainier display
by the Aussies in the
upcoming Ashes series,
which gets underway in
Brisbane on November 21.
MIND
GAMES TAKE CONTROL
Want to lose your
sweet tooth? Hang
out with someone
who doesnt have
one. According to
research from Duke
University in the US,
people with low self-
control make better
choices when theyre
around those who
know how to restrain
themselves. People
with low self-control
could relieve a lot
of their struggles
by being with an
individual who
helps them, says
Catherine Shea, PhD,
the studys co-author.
WE STILL
DONT GET IT
German scientists
recently decided to
see if we men had
come any closer
to understanding
women. Researchers
asked 22 male
subjects to look at
BELT MENTAL TASKS
OUT OF THE PARK BY
PLAYING SPORTS
REGULARLY,
RESEARCH SAYS.
images of mens and
womens eyes and
then name the
emotion they were
witnessing. Turns
out we still dont have
a clue. The men
found it twice as
difficult to identify
the females
emotions.
FIGHT THE
POWER
Research from
the UK suggests
that in-person
negotiations favour
the higher-ranked
person. Negotiating
re motely, via phone
or e-mail, can mean
the contextu al
de tails, such as power
hierarchies, have
less impact, says
study author Mi chael
Taylor. The next time
you have to negotiate
with someone ranked
above you, make sure
you locate yourself
somewhere else.

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J
o
s
e

M
a
n
d
o
j
a
n
a
IS THERE A
BRAND THAT
SHOULD BE ON
OUR RADAR?
Theres one called
Outlier that I think is
fantastic. They bring
something useful
in a way thats
incredibly cool.
Theyre all about
providing the
functionality you
want in an urban
setting but without
sacrificing any sense
of style. The pieces
are really timeles
but they still have
an edge to them.
WHATS THE
BEST-DESIGNED
SHOE OF ALL
TIME? The
Adidas Gazelle.
I love that shoe.
WHAT SNEAKERS
HAVE YOU GOT ON
NOW? The Boost
FAST
FORWARD
Adidas design guru talks athletic
fashion trends for 2014.
What do basketballers Derrick Rose

and Kobe Bryant, and footballer David
Beckham all have in common? Well, superior
ball handling, for one. But theyre also part
of a select group of A-list athletes whove
been lucky enough to have a signature shoe
designed by this man. The global head of
performance design for Adidas, James
Carnes is behind some of the most advanced
athletic footwear and apparel of the past
decade. And hes not done yet.
HOW DO YOU
BEGIN TO
DESIGN A SHOE
FOR AN ATHLETE
LIKE KOBE
BRYANT OR DAVID
BECKHAM? We find
out what the athlete
wants to express
about himself like,
is he going through a
comeback, or has he
won so many awards,
as Lionel Messi has,
that he wants to be
low-key, yet diferent
from everyone
else? That personal
conversation is pretty
amazing.
WHERE DO YOUR
IDEAS COME
FROM? Theres
always something
you can adapt from
another point of
view. Like, having a
designer who works
on running all the
time sit down with
a designer who works
on basketball I love
that idea.
HOW DO YOU FEEL
ABOUT MENS
FASHION RIGHT
NOW? Whats cool
about today is that
you can be looking
at Bonds one day
and then Gucci the
next, and its all
completely relevant.
you can pull it of.
I think thatll continue
to grow in 2014.
WHAT OTHER
NEW TRENDS DO
YOU SEE COMING?
More bright colours
and then I think its
going to shift. I think
there are going to be
more complementary
muted colours that
go with that, and the
SPEAKING OF
TECHNICAL DETAILS,
THE PROPER
PRONUNCIATION IS
AHDI-DUSS, AFTER
FOUNDER ADOLF
ADI DASSLER.
Spring into action. Its the most high-tech propulsion system there is, Carnes says of the new Springblade.
I think people
used to pigeonhole
themselves or try
to have a certain
style. Guys today
have a clearer sense
of how to style
themselves, and
its cool to do that.
Its not considered
something only
women do its
something that
everybody does.
WHERE DO YOU
SEE ATHLETIC
STYLE GOING IN
2014? Were seeing
sports products
invading the fashion
world more and
more. The two arent
separable, the way
they used to be; you
see guys wearing
suits and sneakers,
and if you do it right
coolest thing is going
to be making the
neon go with those
other colours. Were
going to see more
of that military
green colour, a little
bit of a deeper cargo,
and khaki not the
traditional khaki-
chino colour,
I dont think, but
something a little
bit darker.
its my favourite at the
moment. Its actually
a prototype pair we
developed to see how
simple we could make
it and how much we
could amplify the
feeling of the boost.
So its a concept we
created, and Ive been
wearing them around.
HOW DO YOU STAY
MOTIVATED? I just
love what sports does
for people. People will
tell you they started
running five years
ago and their first
shoes were Adidas
Supernovas. Then
they say they ran
their first marathon
this year. They
somehow give you
credit, like you did
something to change
their life. Thats the
point where I pull out
my sketchbook and
start drawing.
Breakthroughs
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Baby, baby, baby, nooo
Whether you
suffer from out-of-
control acne, bacne,
or mammoth-
size pimples, bad
bacteria may be to
blame. American
researchers report that there are
more than 1000 propionibacteria
acne bacteria strains and that
some are actually good. Samples
swiped from 101 noses showed that
acne bacteria can exist on clear skin
too. Just [as] good strains of bacteria
in yogurt are good for the gut, these
strains of P. acnes could be good for
the skin, says California University
molecular biologist Huiying Li, PhD.
When you start dating a new girl,
GUNS
CONTROL
If you think having the biggest arms
in the room makes you more of
a man than the next guy, it may be
time to get your priorities in order.
A study in the Journal of Eating
Disorders found that men who are
obsessed with getting buff view
doing so as a key part of being
perceived as masculine. [Its] an
indication of the pressures men are
under to define their masculinity
in the modern world, says Stuart
Murray, PhD. The message is:
beware of going overboard when
sculpting the body you want.
THE JUSTIN
BIEBER EFFECT
a new UK study reveals that
women on birth control prefer
men with less masculine features.
A study published in the journal
Psychoneuroendocrinology
asked women aged 1824 to
manipulate images of male
faces to their liking, focusing on
facial structure. Those on the
pill for three months or longer
preferred feminine-looking
men with narrower jawbones
and more rounded faces.
THATS ZIT
WHY TRUST IS A MUST
gain her trust early. Making a good
first impression leaves you more
wiggle room for messing things up
later on in the relationship, according
to a study from the University of
California. The research suggests
that your likelihood of regaining
her trust is directly related to the
experiences that led up to a critical
moment say, a big fight and how
reliable your previous behaviour was.
DONT
DEFINE YOUR
MASCULINITY
BY YOUR
BODY ALONE.

In for a ing?
One-night stands can be fun for all concerned, but
there may be downsides more serious than having
to cook her bacon and eggs the next morning.
A recent US study called Risky Business: Is There
an Association Between Casual Sex and Mental
Health Among Emerging Adults? found that both
men and women who regularly had no-strings sex
experience anxiety and depression at higher rates
than wallflowers and people in stable relationships.
The research, which focused on 3900 uni students,
revealed freelance fornicators report a 10 percent
drop in life satisfaction. Study author Dr Melina
Bersamin said that although random sexual
encounters had in-built problems and often led to
hurt and regret, dissatisfied and stressed-out
people were more likely to engage in them.
Unconvinced? To pull of the ultimate one-night stand, see p.48.

GAME
CHANGERS
How to pimp your supersets p.42
The perfect personal trainer p.43
Snacks that wont pack on fat p.44
De-stress in just four steps p.46
EDI TED BY DEAN STATTMANN
Everything you need to make life work for you
C
o
r
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I LIKE A MAN TO SMELL GREAT, SAYS
TAYLOR [THATS HER SMILING AT
YOU FROM ACROSS THE PAGE]. SEE
PAGE 40 FOR OUR TOP FRAGRANCES.
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WRISTY BUSINESS
Youll always be ticking the style box with these slick timepieces.
watches
CLOCKWISE FROM TOP LEFT:
BALL
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EDOX
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The official timekeeper of the famous
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oversized pushers make it the perfect
companion for motorsports enthusiasts.
$1850, stockists (03) 9572 9820
MAURICE LACROIX
Pontos S
World swimming champion James
Magnussen likes his timepieces
waterproof and versatile and with an
interchangeable steel or nylon strap.
$4550, mauricelacroix.com
TAG HEUER
Carrera Calibre 16 Chronograph
If the racing-inspired front features get
you revved up, youll savour the back,
dedicated to possibly the greatest F1
driver ever Juan Manuel Fangio.
$4500, tagheuer.com.au
BREITLING FOR BENTLEY
Bentley B06
Time it like Beckham. Combining British
chic with Swiss excellence, this is the
chronograph that keeps soccer icon
David Beckham turning up on the dot.
$14,210, breitling.com
GAME
CHANGERS

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Use BOSDEFENSE |f you re|ate to the fo||ow|ng:
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My ha|r seems to be gett|ng th|nner, but l haven`t
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l not|ce that my ha|r has become v|s|b|y th|n.
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upgrade
GAME
CHANGERS
J
o
n
a
t
h
o
n

K
a
m
b
o
u
r
i
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LOOK YOUR
BEST WHEN
THE HEAT IS ON.
3
NEUTROGENA
LIP MOISTURISER
SPF 15
Whats worse than
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Sunburned chapped
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essential with built-
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summer long.
neutrogena.com
2
JACK BLACK
PERFORMANCE REMEDY DRY
DOWN FRICTION-FREE POWDER
Stay cool, dry and comfortable
with this ultrafine powder that
quickly absorbs sweat, prevents
chafing and soothes skin
no matter what youre doing.
From the gym to the bar to the
morning after, its got your
lifestyle totally covered.
getjackblack.com
1NIVEA
SENSITIVE GEL MOISTURISER
Its OK to be sensitive sometimes,
at least after shaving. Enriched
with chamomile extract and
aloe vera, this fast-absorbing gel
provides a cooling sensation that
immediately soothes skin, and
its special formula improves
your faces natural defences over
time. niveamen.com.au
5
KIEHLS
FACIAL FUEL
HEAVY LIFTING
You dont have to go under
the knife to look younger.
Designed specifically for
mens thick skin, this
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penetrates the surface
with linseed extract and
turns back the clock by
tightening and firming
fine lines and wrinkles.
kiehls.com
4
LAB SERIES
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Only have room for one
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help repair damaged skin,
remove shine, soothe
irritation and eliminate
wrinkles. labseries.com
All the best memories are made in summer at least, according to

your friends Facebook photo albums so dont let oily skin, chapped
lips or a gnarly sunburn limit your own profile to gym selfies and that time
you visited Madame Tussauds with your parents. (Oh, and by the way, your
face isnt supposed to be shinier than the wax models.) With a few key
products, you can make your skin look younger, clearer and more attractive
and keep it that way. Heres our selection of the seasons six best
skin-care products, to keep you from untagging your best summer ever.
FREEZE
TIME
Six summer skin essentials.

ASCENT TO POWER
Rise to any occasion like a gentleman with these bold fragrances.
GAME
CHANGERS upgrade
N
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g
e
l

C
o
x
/
P
r
o
p

s
t
y
l
i
n
g

b
y

P
e
t
e
r

T
r
a
n
/
A
r
t

D
e
p
a
r
t
m
e
n
t
CLOCKWISE
FROM TOP RIGHT:
LUNA ROSSA
Prada
From the cafe
to the club, Luna
Rossas signature
bitter orange and
lavender conjures
an aura of success.
$124, myer.com.au
NIGHT
Guess
Top notes of
hot pepper
and grapefruit
combine in this
uniquely energetic
fragrance for the
leader of the pack.
POA, guess.com
UOMO
Ermenegildo
Zegna
Subtle but
undeniably
masculine, this
citrus, bergamot
and violet fusion
is ideal for keeping
your cool at
the office.
$125, davidjones.
com.au
ACQUA
ESSENZIALE
Salvatore
Ferragamo
Summer-kissed
sea notes surge
beneath top notes
of refreshing mint
and lemon leaf
to keep summer
alive a little longer.
$109, davdjones.
com.au
THIS IS NOT
HOW WE
RECOMMEND
APPLYING
COLOGNE.

GAME
CHANGERS
SETTING THE SCENE
A superset is two
exercises, alternated,
with little or no
rest in between.
The exercises in a
superset can both
target the same
muscle group, or they
can work opposing
muscles, and possibly
even totally unrelated
areas for example,
if you superset rows
and squats.
SUPER TIME-SAVER
Supersets make your
workout more time-
ef cient. Lets say you
pair up bench presses
and seated cable
rows, done for three
supersets of five reps
each and resting only
60 seconds between
all sets; youd need
about seven minutes
to complete all your
sets, and in that
time you wouldve
thoroughly worked
your upper body.
Compare that with
training chest and
back separately with
conventional straight
sets, using 90-second
rest periods. This
would take you some
10 minutes. A three-
minute time save
may not sound like
much, but the more
you replace straight
sets with supersets,
the faster youll go.
MULTI-TASKING
MUSCLE
Supersetting allows
one muscle group to
rest while you work
another one. So while
your chest may get
more than a minute of
downtime before you
hit it again, youre
still being active
while its recovering,
burning calories
and stimulating
and youll burn
side to relax a
phenomenon that
exercise scientists
call reciprocal
inhibition. This
means your chest
feels fresher and
stronger when you
work it again after
a set of rows. If fat
loss is your main
priority, perform
supersets with short
rests (60 seconds or
less). A 2010 study
published in the
Journal of Strength
and Conditioning
Research found
that this approach
burns more calories
than straight sets
do during workouts
and for several hours
afterward.
more calories and
improve conditioning
simultaneously.
BURN MORE FAT
All superset variants
have their place,
but were partial to
the ones that work
antagonistic muscles
like the chest-and-
back pair described
above. Working the
muscles on one side
of the body forces
the ones on the other
the muscles in your
back. You get twice
the work done in a
fraction of the time,
PAIRING THE
BULGARIAN
SPLIT SQUAT
AND LEG PRESS
IMPROVES
FLEXIBILITY AND
STRENGTH.
J
a
m
e
s

M
i
c
h
e
l
f
e
l
d
e
r

&

T
h
e
r
e
s
e

S
o
m
m
e
r
s
e
t
h
/

S
t
y
l
i
n
g

b
y

S
e
t
h

H
o
w
a
r
d
/
E
x
c
l
u
s
i
v
e

A
r
t
i
s
t
s
;

G
r
o
o
m
i
n
g

b
y

L
a
u
r
a

D
e
e

S
h
e
l
l
e
y

f
o
r

E
x
c
l
u
s
i
v
e

A
r
t
i
s
t
s
/
F
i
r
s
t

A
i
d

B
e
a
u
t
y
You dont have to train for long to pick up the lingo:

Three sets of 10, Back and bis and Its all you, mate!
are terms that get thrown around in every weight room, and
theyre easy to interpret. But theres one concept that tends
to confuse lifters. Were talking about supersets, mate.
SET UP FOR
SUCCESS
Fast-track your tness goals with this
super-ef cient technique.

get fit
J
a
m
e
s

M
i
c
h
e
l
f
e
l
d
e
r

&

T
h
e
r
e
s
e

s
o
m
m
e
r
s
e
t
h

/

F
r
o
m

b
o
t
t
o
m
,

l
e
f
t

t
o

r
i
g
h
t
:

J
i
m
m
y

F
o
n
t
a
i
n
e
,

S
n
a
p
p
e
r

m
e
d
i
a
You cant just pair
up any two exercises
for an efective
superset. Certain
moves complement
each other better
than others. Here
are some options,
according to Lee
Boyce, a world-
recognised Canadian
strength coach
(leeboycetraining.
com).
1
Barbell Overhead
Press and Pull-up
MUSCLES: SHOULDERS,
LATS, TRICEPS
This combination
builds rotator-cuff
and scapular stability,
Boyce says. The
pull-ups also give
you the added
benefit of
decompressing
the spine after the
pressing. This helps
to prevent back injuries
that could result from
heavy lifting and can
even make you stronger
on subsequent sets.
WHATS YOUR
ADVICE FOR PICKING
A PERSONAL
TRAINER?
RORY W., BRISBANE, QLD
Look for experience
and compatibility.
Finding a trainer who
has a long history of
successfully training
guys like you with
similar goals is more
important than any
fancy certication
he has framed on his
wall. He should also be
somebody you enjoy
being around your
personalities need to
mesh. The two of you
dont have to be buddies,
but youre more likely
to keep making it to
your sessions if the
trainer is someone you
admire and relate to
not a Shire reject with
a clipboard who could
care less if you get that
last rep.
I think the more similar
your backgrounds,
the better youll do.
A good trainer is going
to be well-rounded and
knowledgeable about
how to train
anybody for
anything, but
everybodys
got their
specialty.
If youre a
skinny guy
looking to get
bigger, nd a
trainer who
followed the same path.
If youve got a few extra
kilos and are shy about
walking around the
gym in workout clothes,
you need a trainer who
understands that too.
Hell know what youre
going through, what
you expect and how to
avoid the obstacles to
progress that those who
havent walked that path
couldnt see coming.
One thing you should
never seek in a trainer is
motivation. That comes
from within. Rousing you
from bed at 5am with a
megaphone to get out
and jog isnt a trainers
responsibility, and it
wont work anyway.
A trainer is just the
brains of the operation
you supply the muscle.
Sean Hyson is a
Certi fi ed Strength and
Condi ti oning Special ist,
author, and the training
director of Mens Fi tness.
HARD
FACTS
OUR TRAINING
DIRECTOR SEAN
HYSON SOLVES
YOUR WORKOUT
CONUNDRUMS.
Deadlift and Dip
This combo helps
prevent injury by
decompressing
your spine.
5
Squat and
Glute-ham Raise
MUSCLES: QUADS, GLUTES,
HAMSTRINGS, CORE
The glute-ham raise is
done on a glute-ham
bench. The quads and
hip muscles can get
tight from squatting,
and glute-hams allow
the muscles on the
posterior to realign the
pelvis, Boyce says.
This will help you to
reduce fatigue in your
lower back.
4
Bench Press
and Seated
Cable Row
MUSCLES: CHEST,
SHOULDERS, TRICEPS,
LATS, BICEPS
A proper bench press
will demand a lot of
the shoulder, and
adding strength to the
upper-back muscles
supports it, Boyce
says. Your shoulders
will be pulled back
after every set of
rows, and that makes
for a stronger set-up
on each bench set.
3
Deadlift and
Weighted Dip
MUSCLES: GLUTES, QUADS,
FOREARMS, CHEST,
SHOULDERS
The muscles that
arent working in the
deadlift are active
during the dips, without
compromising your
grip or pulling strength,
Boyce says. Because
the exercises dont
compete for your
energy, youll be able
to apply full strength
to both.
2
Leg Press and
Bulgarian Split Squat
MUSCLES: QUADS, GLUTES,
HAMSTRINGS, HIP FLEXORS
The Bulgarian split squat
is done with the top of
one foot resting on a
bench behind you (laces
down). Squat down with
the support leg. Pairing
these two opens up the
hip flexors, as the trailing
leg is forced to stretch
during the split squat,
Boyce says. This allows
for deeper squats in
subsequent sets.
The five best supersets
Together, these moves are greater than the sum of their parts.
Crap thunder.
A trainer is just a guide.

GAME
CHANGERS
4 4 NE S S NOV E MBE R 2 0 1 3
SNACKS
THAT
STACK
UP
Someone in your
of ce is plotting
against you. We know,
because every of ce
has one of them: sure,
she seems sweet
enough, but every day
shes laying a new
trap. Free doughnuts.
Home-baked muf ns.
An always-handy
lolly jar. Passing
by her desk is like
dipping your toe in
caloric quicksand in
no time, you can be
sucked under.
The average of ce is
a veritable kill zone
for a guys diet. Stress,
boredom, fatigue
its a perfect recipe
Banana
Chocolate-Chip
Pancakes
(SERVES 4)
2 cups all-purpose
flour (gluten-free
flour works too)
6 tbsp light brown
sugar
2 tsp baking powder
tsp cinnamon
tsp sea sal t
1 large, ripe banana,
mashed
4 large eggs
2
/3 cup milk
cup mini
chocolate chips
Non-stick cooking spray
1) Whisk the flour, sugar,
baking powder, cinnamon
and sea sal t together in a
large bowl. Whisk the
mashed banana, eggs and
milk together in a medium
for imperfect food
cravings. Your lolly
crush is likely due
to a need, or desire,
for sugar, or other
so-called pleasure
foods, says Frank
Bottone Jr., Ph.D., a
nutritionist and the
author of The Diet
Denominator.
The key to managing
stress-fuelled
cravings is to have a
stash of snacks that
will help you burn
fat and build muscle
not the other way
around. Heres what to
keep in your drawers
so you can continue
to fit into yours.
bowl and add to the dry
ingredients. Stir gently
until the ingredients are
just combined. Fold in
mini chocolate chips.
The batter will be thick.
WHATS A GREAT
BREAKFAST I CAN
MAKE FOR A GIRL
THAT WILL HELP
HER TO REMEMBER
THE NIGHT BEFORE
EVEN MORE
FONDLY?
DAVE R., COOLUM, QLD
Women love three
things in the morning:
cuddling, being served
breakfast in bed and
hot morning sex. If you
can accomplish just one
of these golden feats,
youre a winner. If you
want her to brag to her
girlfriends? Go for the
trifecta. After a snuggle,
slip out of bed and
make her these perfect
banana chocolate-
chip pancakes. Pair
the plate up with a
mimosa (a bubbly glass
of prosecco with
a splash of OJ).
To top those pancakes,
FOODS WITH
BENEFITS
OUR MODEL CHEF
CANDICE KUMAI
TELLS YOU HOW TO
DO IT IN THE KITCHEN
2) Heat a large non-stick
frying pan over medium
heat. Coat the pan with
cooking spray. Make mini
pancakes, using about
cup for each, cooking the
pancakes until the outer
edges firm up and the
bottom is golden brown,
about 1 minutes. Flip and
cook the other side until
golden brown, another
1 minutes.
3) Transfer the pancakes
to a plate and set aside.
Serve with maple syrup or
a schmear of butter. Pair
with mimosas and dig in.
Model-turned-chef
Candice Kumai is the
author of Cook Yourself
Sexy and Pretty Delicious,
a Top Chef alumnus, and
a regular judge on Iron
Chef America.
give her the option of
maple syrup or butter,
and serve her in bed.
Theres no better way to
surprise your lady, and
only one way to burn of
those calories.
You can burn fat, build muscle
and crush any midday craving,
but you need the right weapons.
Here is your of ce arsenal.
Pure. Isopure ZeroCarb
is the leanest muscle-
builder in a bottle.
Sweet! Pancakes
and morning sex.
Any questions?
J
i
m
m
y

F
o
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t
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(
t
o
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)
;

C
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B
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eat great
O C T OBE R 2 0 1 3 ME N S F I T NE S S 4 5
BUILD MUSCLE:
HydroxyBurn
Lo Carb Balls
The tasty balls have
bugger-all calories
and a healthy 25g
worth of protein.
They also contain
10 percent of your
daily vitamins and
minerals plus added
thermogenics and
lipotropics to ramp
up metabolism.
BURN FAT:
Black Widow Low
Carb Mini Bars
Stacked with 31g
of protein, these
super-low-carb bars
are a top substitute
for protein shakes and
give you something to
gnaw on when youre
hungry between
meals. Added
L-carnitine helps
strip away fat.
HYDRATE:
Lucozade Sport
The blurb says its
formulated to
enhance water
absorption and
maintain perfect
hydration, which
means you can supp
Lucozade Sport any
time during the day
to quench that
murderous thirst
and stay hydrated.
BURN FAT:
Red Bull Zero
The zero stands for
zero carbs, zero
calories and zero
sugar, so you can
slurp Red Bull Zero
without worrying
you ll destroy the
scales next time
you hop on.
YOURE CRAVING: Lollies
WHY: Your brain is begging for sugar, either to release endorphins or raise blood-sugar levels.
Either way, the other possible culprit might surprise you. Caffeinated beverages [like coffee]
can increase blood-sugar levels, and when those levels come back down you can experience
cravings for sweets, Bottone says.
YOURE CRAVING: Soft drink
WHY: Soft drinks typically contain both sugar
and caffeine, so theres that, but your body is
probably trying to tell you something more.
What you think is a craving for soda may just be
thirst, Bottone says. By staying well hydrated
you may experience fewer cravings, with the
benefit of better skin and overall health.
YOURE CRAVING: Chips
WHY: Your body needs salt; sodium works with
potassium to keep cells functioning optimally
but too much will screw up that balance.
Getting enough salt in the diet is not a problem
for most of us, Bottone says. But this was not
always the case, which may explain why our
bodies have a mechanism in place to crave it.
BUILD MUSCLE:
Next Generation
Megalow bar
Comes in delicious
chocolate, choc-mint,
choc-caramel and
choc-cherry flavours
and packs only 2.7g of
carbs, but a solid 18g
of protein plus added
chia seeds. Low in
sugar, it will easily
fill that mid-morning
hole in your stomach
when lunch seems
years away and
brekkie was but
a distant memory.
BURN FAT:
HPLC Bar
Each bar delivers
a whopping 45g of
protein, which will
stop you grazing on
junk food, especially
during that difficult
afternoon period
between 2pm and 4pm
when blood-sugar
levels are low.
It will suit guys on a
low-carbohydrate
regimen and has the
extra benefit of
beefing up protein
for building bigger
muscles.
BUILD MUSCLE:
Billabong Jerky
Produced from high
quality, free-range
Aussie beef with a
range of spices and
textures, these tasty
snacks are chocka
with protein to help
maximise muscle-
building.
BURN FAT:
Piranha gluten-free
Chicca Chips
Theyre also guilt-free
you can munch on
them knowing they
contain no artificial
flavours, colours,
preservatives or
cholesterol. Plus,
theyre cooked in
sunflower oil and
are trans-fat free.

0
SUGAR.
100
PERCENT WIIINGS.
0
CARBS.
RED BULL ZERO.
#REDBULLZERO
NEW.

chill out
GAME
CHANGERS
C
o
r
b
i
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Secret Stress No. 1
Your Relationship
A Harvard study
found that a mans
health typically
improves when hes
in a relationship. But
when a damaged
relationship struggles
to heal, so does your
body. Ronald Glaser,
PhD, a Collge of
Medicine professor
in the US, and his
wife conducted a
study in which they
found that the stress
a couple feels during
an ordinary half-hour
argument elevated
their stress hormones
enough to slow
healing from
a small wound
by 24 hours.
If the couple
is routinely
hostile, that
process can
double.
DE-STRESS: Move
on to someone
who makes
you happy
or a series
of someones
who make you
happy and less
likely to argue.
You can dress to impress, but did

you know you can also stress to
impress? The hormones triggered by a
sudden stress response are what enable
you to perform under pressure. But the
stresses that linger money problems, girl
problems are anything but productive.
Prolonged overexposure to cortisol and
other stress hormones accelerates the
wear and tear on your body at the cellular
level, says Kirstin Aschbacher, PhD.
Chronic stress can weaken your immune
system, add more fat to your midsection,
and even accelerate ageing. The first step is
identifying chronic stressors here are the
four big ones, and how to dismantle them.
A STRESS
THING IN
DISGUISE
What you dont know might
be killing you. By Chris Cander
IDEALISM CAN BE
PRODUCTIVE OR
DESTRUCTIVE. BE
REALISTIC ABOUT
YOUR GOALS, AND
VALUE RESULTS.
Secret Stress No. 2
Youryknow
Chronic stress can
cause low libido and
erectile dysfunction,
which leads to
insecurity. Men tell
themselves they
should be as hard
as tungsten steel
and be able to go all
night on demand,
and when it doesnt
happen they become
stressed, says
Sandra Scantling,
PsyD, a certified
sex therapist. The
cruel irony? When
youre stressed, the
blood that should go
to your erection is
Just as expressing
anger physically can
be damaging to you
and to others, so can
repressing it, says
Master Mark Giambi,
eighth dan, of Young
Brothers Taekwondo.
DE-STRESS: Fifteen
minutes a day on
a punching bag is
worth hours of
psychotherapy,
says Giambi, some of
whose students were
sent to him by their
psychologists. It can
be a very healthy
way, both physically
and mentally, to
deal with stress.
Secret Stress No. 4
Your Stuff
Clutter in your
bedroom or
anywhere else can
make it difcult to
relax in your own
environment. If
you grew up with
the reinforced belief
that your room
should be clean,
something at the
subconscious level
activates a stress
response if you go
against that belief,
says Michael Olpin,
PhD, director of the
Stress Relief Center
at Weber State
University in the US.
DE-STRESS: Either
clean up the place,
or replace your
original belief that
it should be clean.
We create many
of our own mental
stressors, Olpin says,
but most of them
we can overcome
by changing our
perceptions
of them.
redirected to respond
to the threat of not
having an erection.
DE-STRESS: Cut
back the porn
its desensitising
you and amp up
the foreplay. One
successful launch
is all you need to
get back on course.
During orgasm,
various feel good
brain chemicals
are released into
the bloodstream,
including oxytocin
and serotonin, which
lower stress by
producing relaxation,
says Scantling. The
more sex you have,
the more relaxed
youll be, and the
more relaxed you
are, the more sex
youll have.
Secret Stress No. 3
Your Inner
Tyler Durden
Its a good thing that
society requires us
legally, if not ethically
not to sucker punch
everyone who gets on
our nerves. But hey,
instincts are instincts.
Dont ignore them.
SHE MAKES US
FEEL MORE
RELAXED
ALREADY.

NEW.
RED BULL ZERO.
0
SUGAR.
100
PERCENT WIIINGS.
0
CARBS.
#REDBULLZERO

score
GAME
CHANGERS
C
o
r
b
i
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/

S
t
o
c
k
b
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t
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The gentlemans guide to executing the perfect one-night stand. By Siski Green
This was supposed to be a one-night stand, you think to

yourself as a vaguely familiar woman picks food off your
plate at brunch. Clearly, in trying to score last night, you failed to
make your intentions known, and now ol Whatserface is clinking
Bellinis with your friends. Dont make the same mistake again.
Knowing exactly what youre getting into lays the foundation
for phenomenal casual sex, says sex therapist and author Ian
Kerner, PhD. Youll both be more relaxed, spontaneous, less
inhibited. Hell, pretend the apocalypse is coming tomorrow.
Epic, strings-free casual sex the kind worth telling your friends
about at brunch the next morning is just seven steps away.
CHECK IN
The best one-night
stands feel exciting
because theyre
one-ofs, Kerner says.
Hotel rooms clearly
say one night only
and allow you both
to leave whenever.
The clean sheets
and towels come in
handy too.
OR GO TO
YOUR PLACE
You may think
her place is the
best option. Not so.
Seeing her personal
items makes the
experience more
intimate, Kerner
says. In your house,
you can control what
she sees.
MAKE IT GOOD
The better the sex,
the better shell
feel about the fling.
One-night stands
feel particularly
cheap when she gets
nothing out of it,
Kerner says. If she
enjoys the sex, shes
less likely to feel
taken advantage of.
FLATTER HER
A study found that
women seek one-
nighters because
they enjoy feeling
wanted. So dont be
shy. Tell her, This
was fantastic. Ill
remember tonight
forever. It reinforces
that its a one-of
and makes her feel
special. Bonus.
AIM HIGHER
If youre anything
like the men polled
in a recent American
university study,
you rate sleepy or
plain-looking women
as easier. Pass on
the low-hanging fruit.
A confident and alert
woman will enjoy
flings more because
she knows what shes
doing, Kerner says.
Women regret flings
most when they feel
they were duped.
BE UPFRONT
As flirting heats
up, look her in the
eyes and say, Lets
get naked, have
unbelievably good sex,
then never see each
other again, Kerner
says. It sounds risky,
but a US University
of Kansas study
found that women
who are interested
in casual sex are
more responsive to
an upfront approach
than stilted attempts
at romance.
PLAN AHEAD
Mention an
appointment you
have the next
morning. Breakfast
with your mum, a root
canal, a suit fitting
any excuse to gently
usher her out of
your home at your
preferred time. Forgot
to pre-plan? Theres
always Fake Call. This
app will make your
phone ring whenever
you want. It could be
your boss, or your
mum you decide!
Last night was
amazing, but
youre late with
my brekkie!
ONE-NIGHT STANDOFF
Get a room!
Its worth it
in more ways
than one.
. . . Repeat that
youre not looking
for a relationship.
Once is plenty.
She was listening
the rst time.
. . . Make polite
chatter. Its a sexual
dampener. Try
complimenting
her hair, skin and
breasts. Thats
convo enough.
. . . Let her leave
anything behind.
No phone number,
no nothing.
DO NOT ...
. . . Expect her to
nd her own way
home alone. In the
morning, call her a
cab with a reputable
firm so shes safe.
. . . Make breakfast.
No OJ and croissants,
no ufy towels, no
spare toothbrush.
You are not a hotel.
Siski Green is the author
of How to Blow Her Mind
in Bed (Sourcebooks).

RIDE AWAKENING
Want to tame the bitumen on two wheels? The Yamaha FZ6R is the entry-level bike for you, writes Paul Taylor.
Cane
It!
Holding a freshly minted L or P

licence? Then you have some tough
choices when it comes to picking out a bike
especially if its your frst but the trick
is fnding something that wont leave you
bored once youve mastered the basics
of your new ride, or be (too) envious of
blokes with bigger toys. Yamahas FZ6R
is a real contender, a well-tuned machine
thats an excellent frst step.
Theres plenty to like the styling gives
the impression its much bigger than the
600cc engine that lurks behind the fairing,
and the upright riding position is perfect
for dominating peak-hour trafc. While
the suspension up front isnt adjustable, it
is frm but supple, soaking up bumps and
ficking easily in and out of rapid turns.
And once youve escaped the city, itll
inspire confdence when youre daring
yourself to the engines redline.
Weirdly, the throttle feels like it should
have another one-eighth of a turn, but
theres plenty of power here thats
delivered in a linear fashion, though it
feels more alive from 5000rpm, and the
scream from the mid-ship exhaust sounds
intoxicating from 8000rpm onwards.
Where it really kicks arse is in the style
department. Sleek and sporty, it wont
mark you out as a novice on trainer wheels.
It will also score big brownie points with
chicks, as the raised pillion seat ofers
a good view of the trafc rather than the
back of your head, and the pegs wont put
her knees up to her chin.
Unfortunately, it wont scare your easily
irritated neighbours when you fre it up
the FZ6R is uninspired and quiet in the
beginning, though once youre out of
the burbs it really gets going its a long
wind-out to the limiter, too.
All up, this bike will do a spot-on job
of getting you comfortable in the saddle,
though youll think hard about trading it
in once youre on your full ticket.
FAST FACTS: YAMAHA FZ6R
Power: 35.5kw / 47.6hp
Weight: 213kg with oil/water/full fuel tank
Cost: $9999 plus ORC 24 months warranty,
unlimited kilometres

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Isnt it time you got serious?

A LEGENDS LAST STAND
Holden has saved the best until the end with the ultimate Commodore ute, writes Joshua Dowling.
Drive
It!
Australian manhood is under threat

from an unlikely source. The Holden
ute has gone all new-age sensitive guy.
It has sensors that enable it to park itself
(you need only to select reverse and work the
pedals, the steering works its own magic),
a rear camera so you dont scratch the back
bumper, and, rather tellingly, vanity mirrors
for the driver and passenger.
The good news is its still a brute at heart,
even if the exhaust is a little muted to more
of a whimper than the lions roar. Power is
unchanged from the previous Commodore
model, but the Chevrolet-sourced 6.0-litre V8
could never be accused of lacking grunt.
Apart from the new front-end appearance
and all-new interior (on the top-line Redline ute
it comes with a BMW-like heads-up display
that reflects the vehicles speed into the
drivers line of sight in the windscreen), the big
changes to the new model are under the skin.
As with the rest of the new VF Commodore
range, the Holden ute gets the same
lightweight treatment over the front end
(aluminium suspension components and
an aluminium bonnet). These changes,
combined with wider rear tyres, mean the
VF SS-V Redline ute corners even more
precisely than before.
Holden is banking on some buyers of the
top-line Redline model to take their ute to the
occasional track day. It has massive race-
bred Brembo brakes up front (although the
standard brakes look a bit mismatched and
daggy at the rear) that can handle any kind of
punishment on a track or in the daily grind.
Best of all, it now has launch control so
you can get a perfect start although dont try
it at the lights because you have to follow
a sequence thats akin to patting your head
and rubbing your tummy (or is that the other
way around?) and flooring the throttle a
certain way before it will engage. Get it wrong
and you could explode a clutch, a gearbox
or a dif, so follow the instructions carefully
if you dare to try this at home.
It also has a three-stage traction control.
Standard mode is the full Nanny State,
the sports mode will let the tail hang
out some of the way but pull you back in
line if youre about to loop it, and the third
mode is of. Only the brave venture here.
Its the most high-tech ute Australia has
ever made and sadly will ever make. Once
this one rolls of the production line some time
in 2016, itll be the end of the Holden ute as we
know it. The world is embracing one-tonne
four-door pick-ups. Indeed, the Toyota HiLux
now outsells the Commodore outright.
At least the SS-V Redline model means the
Commodore ute will go out with a bang.
ITS THE MOST HIGH-TECH UTE
AUSTRALIA HAS EVER MADE.
FAST FACTS: HOLDEN
SS-V REDLINE UTE
Price: $48,490
Engine: 6.0-litre V8
Power: 270kW and 530Nm (manual),
260kW and 517Nm (auto)
Consumption: 11.8L/l00km

by ADAM BORNSTEIN
and JOHN ROMANIELLO

P
o
r
t
r
a
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t

b
y

J
i
m
m
y

F
o
n
t
a
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/

C
o
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Learn
It!
HE LIKES YOU. OR AT LEAST SHE THINKS SHE COULD
IF YOU DON'T MONUMENTALLY SCREW UP.
Otherwise she wouldnt have agreed to the date. So dont
be self-conscious about your face or body she already
said yes, and while she'll judge you by how you present
yourself, rest assured that youve got the raw material
shes looking for physically. Plus, youre probably too
hard on yourself in that department as it is.
According to research published in the journal
Personal Relationships, we underestimate our
attractiveness as perceived by others. Our memories, insecurities and
past relationships cloud our perception of ourselves. But more important,
we dont realise the role that personality plays in the perception of how
good we look. Listen, youve got her believing youre not a total chump,
that you're worthy to spend an evening with. Your mission, then, is
simply to not screw it up. And the way to do that (er, not do that) is to show
the best sides of yourself without trying too hard. As two guys who never
used to get past their first dates (and are now both happily married), we
can tell you how to showcase without showboating and make a first date
lead to a second and, hopefully, many more.
UNLOCK A
FIRST DATE
How to not blow it, and maybe even score.
Highlighting your
appearance
Everything you choose to put on refects
the image you want to portray, and can
infuence the direction your conversation
goes. If you show up in a suit and tie, youre
inevitably going to open up questions about
your job. If youd rather talk about a recent
trip you took, you might want to wear
something more casual.
Your clothes selection is an opportunity
to show the real you, and, if possible, strike
a diference between what she might've
expected and what shell get. Heres what
we mean. Lets say your date knows youre
an accountant. Her expectation might be
a predictable combination of slacks and
a button-down. Theres nothing wrong
with this, but if you show up in jeans and
a leather jacket, shell be more intrigued.
You havent misled her; youre just showing
a diferent side of yourself the relaxed,
unpretentious, comfortable side and
shes going to appreciate that. Its no
diferent than if you work in construction
but pick her up wearing a blazer and a tie.
Women like dichotomy because it shows
depth of character, and it makes you more
mysterious. Shell be wondering how else
you might surprise her.
More important than what you wear,
however, is that your clothes ft well. If you
have a good body, wear something that
shows you work out, but nothing so tight
you look like a stripper. If youre a little
softer and still working on shedding
those extra kilos, wear a button-down
or maybe a blazer.
Here are two cant-miss outft
combinations for you to start with.
OPTI ON 1: Dark jeans, a solid-colour V-neck
tee (black, white, grey or blue), and a
blazer. Don't match the blazer to the shirt.
If youre wearing a grey shirt, then go with
a black or blue sports jacket. Match with
shiny leather shoes, non-lace boots or
dressy sneakers not ym sneakers. Dont
underestimate what your shoes say about
you. A 2012 study in the Journal of Research
in Personality found that subjects shown
photos of peoples shoes accurately judged
the wearers age, gender and income
based solely on the pictures. So get with
the program and think classy.
OPTI ON 2: Well-ftting slacks, a button
down and tie, and a leather jacket. Have
S
Play it cool. You dont
have to spend a lot to
score an impressive
first date.

TO DELIVER
^Whichever occurs frst, excludes Government & National Rental customers; excludes accessories and trays.
To pick up Australian 4WD Action Magazines Ute Of The Year, the Isuzu D-MAX beat
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The Year for yourself, test drive it at your Isuzu UTE dealer today.
isuzuute.com.au

one or two accessories that make what you
wear pop and that can act as a conversation
piece. This might be colourful socks or a
pocket square (if you opt to wear a blazer).
WARNI NG: Dont wear outrageous clothing
that guarantees youll stand out. This is
what pick-up artists call peacocking,
and while its important to their game, you
dont need to arrest her attention when
youre already out on a date with her.
Choosing the venue
Just as with clothing, where you take a girl
says a lot about who you are but dont
rack your brains planning an evening. It
doesnt matter if you go for a walk in a park,
take part in some activity, hit a bar or grab
some dinner. But lets discuss price.
If you take a woman someplace really
expensive on a frst date, shell either
see it as a desperate move to impress her
or expect the same treatment over the
long term. However, spending a lot of
money also gives her the impression that
you can take care of her, which is a good
thing, if thats what youre aiming to do.
You see, men are simple: we tend to rate
attractiveness more heavily when we frst
meet someone. But womens responses
vary, according to researchers at Ball
State University. They need to see certain
personality attributes before feeling full
attraction. So safety and long-term security
are two factors that play a strong role in
building a relationship, say the scientists.
But if youre just testing the waters with
this girl, setting the bar so high is neither
wise nor necessary.
In general, never go cheap, but dont pick
a place thats beyond your means. While
being economical may be best for you,
being original is best for her. Every frst
date has been done. So its not what you do
but where you do it or how you execute it
that makes it efective. If you decide to go
to a bar, dont pick a place everyone knows
about. Find a cool spot thats of the beaten
path. Going to a bar where youre friendly
with the staf is a better move than waiting
on a long line outside the place with the
velvet rope. Plus, going somewhere youre
known makes you look like a savvy insider
and proves that you actually put some
thought into the date. That means more to
her than you know.
Bonus tip: if you go to dinner and want to
be bold and make a somewhat risky yet
calculated gamble, order for your date.
Look at the menu and ask her what shes
in the mood for and what looks good to
her. Then, when the waiter comes for the
order, ask for her decision and relay that
to him. If youre worried, look at her after
Learn It!
MUCH LIKE A JOB INTERVIEW,
YOU DONT WANT TO GO IN
AND REPEAT WHATS READILY
APPARENT ON YOUR RSUM.
YOU WANT TO SHOW PEOPLE
WHAT THEY CANT SEE ON
THE SURFACE.
you order and say, Sound good? If she
looks outraged, just roll with it and make it
a joke. Say, Next time, you get to order for
me. Or, turn to the waiter and say, You
know what? Take her order and Ill have the
same. I can tell she found a hidden gem.
Both responses give you an out.
Building intrigue
One of the reasons weve had success on
frst dates (ie, been able to parlay them
into long-term, happy relationships) is that
were always prepared to talk. First-date
conversations are all about getting to know
the other person. You need a plan of attack
that allows you to get information and give
your own without being boring.
It should go without saying that you
shouldn't lie when you talk about yourself.
Theres no need to fabricate, stretch the
truth or tell lies of omission where you
dont actually lie, but purposely leave out
important details that mislead the poor girl.
That said, youre entitled to give answers
that portray you in the best way possible.
To do this, you need to provide information
and answers that will strategically allow
you to determine the follow-up questions.
Think of 10 common dating questions.
This can be anything from where you grew
up to your job, favourite hobbies or family.
Now pick the most interesting details from
those topics and know the answers to her
questions before she asks.
For instance, when we were dating and
women asked us what we did, wed say
Im a writer. This was purposely vague,
and writing isnt all we do. Were also
entrepreneurs, trainers and marketers.
But its writer, we found, that opened up
the best line of questioning. The natural
follow-up question, of course, was What
do you write? From there, we knew that
we could discuss our books, articles in
Mens Fitness, or whatever other cool
stuf we'd published that the girl might've
heard of or seen.
If we told people that were in the ftness
industry, that would play into preconceived
notions they have about us based on
appearance. Much like a job interview,
you dont want to go in and repeat whats
readily apparent on your rsum. You
want to show people what they cant see
on the surface.
Finessing the close
If you want a second date, dont kiss on the
frst. If you feel like shes expecting it near
the end of the evening, tell her straight out
that you dont do that. We know it sounds
crazy and very unmanly, but hang back
with one exception. Unless youre 100
percent certain that youre going to have
sex in the near future, hold of.
When you dont kiss, it builds mystery,
and its a throwback to a diferent time.
Women want men who open doors,
respect them and think they have to earn
the right to intimacy with a lady.
By not kissing her but explaining why,
you achieve two important goals, apart
from showing respect. One is that you
take pressure of her. Do you know what
happens when a date ends without a kiss
when one is expected? Your date returns
home and wonders why you didnt
kiss her. Even if she didnt want it, the
perceived rejection creates stress and can
make her feel worse about herself and
hurt your chances of seeing her again.
By letting her know beforehand that you
dont kiss on the frst date, that worry is
removed for her.
Second, and just as important, it gives
you the power. If you dont want to kiss
her, or do but cant think of a segue in
which to do it, you dont have to stress
about it, either. And if you do want a kiss,
you create anticipation that will make it
even better when you fnally do make
your move.
Getting the second date
Send a pithy text fve minutes after leaving
her. Or end the night with a joke that
opens the door for another encounter.
Saying something like, I have a busy
day tomorrow have to wash my hair
and get a pedicure, and Maurice hates it
when I cancel my appointment. But
I have nothing on Saturday, so hows
Friday night to do this again?
Humor always makes the delivery
easier, as long as its imperative. There
must be no, Do you kinda, sorta, want to
meet again if youre not busy? Confdent
people are busy, yet make time for people
theyre interested in. Act like shes
already going on a second date with you.
Be assertive and show that you know
what you want. And if she has any level
of interest, decisiveness on your part will
make the diference.
Adam Bornstein and John Romaniello are
the authors of Man 2.0: Engineering the
Alpha, available now from HarperCollins.

Built like a brick shithouse, Russian Dmitry Klokov
has become a CrossFit icon thanks to his awesome
Olympic lifting feats. MF s Paul Robinson ew to
Moscow to get the lowdown on his technique.
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I T S 1 2. 45PM AND OUTSI DE the mini van
its 13 degrees and pouring with rain. Inside, theres
a driver, a translator and fve Aussie guys stressed to the
max. We have a 1pm appointment with Dmitry Klokov,
the man weve just fown for 22 hours to meet, but judging
by the clogged trafc were clearly not going to make it.
Klokov, 30, is a legend in Russia. Apart from winning
Olympic weightlifting medals in the 105kg division, plus
Russian, European and world titles, he also features
heavily on local TV, starring in Russias version of Dancing
With The Stars and appearing regularly in Splash, a
celebrity diving show. He even has his own YouTube
channel that boasts a massive 26,000 subscribers.
Its here you can see why CrossFitters revere him. The
182cm/112kg titan not only lifts huge weights as if theyre
made of styrofoam, he also has the agility and mobility
to make them do things most men could only dream of
doing. For example, the overhead duck walk, where
he jumps forward as he squats with the weight resting on
his shoulders, advancing a metre at a time. Then theres
the staircase walk, which entails hauling a seriously
heavy-weighted barbell up more than 50 steps. Sure, he
can clean 196kg and snatch 232kg, but its his ability to
transform these feats of strength into radical movements
that have punters across the globe marvelling.
Back in the mini van, our translator reminds us
that Moscow has the worst trafc in the world. The guys
Im with are all Blue Dinosaur CrossFit athletes from Sydney
and theyre gagging at the chance to train with Klokov. The
phone rings. Its Klokov, hes already at the gym and hes
waiting. The translator blurts something at him in Russian,
then hangs up. Its OK. He waits, she says.
At 2pm, we pull up out the front of CrossFit BAZA and,
before the wheels stop turning, fing open the doors and
sprint inside. Theres a crowd of Russian CrossFitters
standing in a semicircle, transfxed by a man warming
up by himself in the corner. When I say warming up,
I mean punching out 180kg push presses. He stops
what hes doing, walks over and smiles.
Hello Australians, he says as he crushes our
hands. Im Dmitry.
As youd imagine, Dmitry Klokov has an

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intimidating presence. Im
determined to fnd out whether the
rumours are true that his father
threw him in a frozen pool every
morning so hed toughen up. Ill
ask him later when Im a little
more comfortable around him.
From our group, Sion Cousins,
owner of CrossFit Bodhi on
Sydneys northern beaches, Rich
Miller and Rick Watts-Seale are
warming up. Trip organiser, Blue
Dinosaur Paleo Bar head honcho
Mike Watts-Seale, is chatting
with Klokov. When Klokovs
fnished gabbing, the guys bang
out snatches with him, and learn
At the time, I did skiing, judo and
played soccer, so he fgured Id be
fexible and ready to start.
But on the frst day he got me to
stretch and I couldnt even do this.
Dmitry puts his foot up onto a low
window sill and shakes his head in
embarrassment. I remember my
coach was, like, What have I gotten
myself in to?, but we worked on it.
At frst I didnt do any weightlifting
at all, we just worked on my
fexibility and movement.
I trained every day except
Sunday and I still do the same
thing. I have days when I dont feel
like it, but feelings dont matter
I train anyway.
Despite being feted by the
CrossFit community, Klokov has
never done a full-blooded WOD,
because until recently, CrossFit
was relatively unknown in Russia.
So when Sion, Rich and Rick
challenge him to a shortened
version of the workout known
THE FIRST TIME I SAW
CROSSFIT WAS ON YOUTUBE
AND I DIDNT REALLY GET
WHAT WAS GOING ON.
DONT EAT LIKE
A MONSTER
I don t have a set diet, Klokov
says. And it may surprise you, but
I don t eat loads and loads of food.
Ive figured out what works for me
and I try to stick to it. Some other
athletes eat lots, but then theyre
too lethargic to train. Thats why
I eat smaller meals than most of
them. I always eat natural foods
such as eggs, chicken, salads and
plenty of vegetables. I shy away
from protein powders and stuff
like that too. You should get your
protein from the foods you eat.
If you eat natural foods and avoid
processed stuff, your body will
perform well.
invaluable tips on how to improve
their techniques.
I ask Klokov when he frst started
training. The 10th of December,
1995, he says, matter of factly.
I walked into the gym where my
fathers coach was still training
people and he took me in. My
father [Vyacheslav Klokov] was
a world champion, so I went too.
Dead set:
Klokov says he does
a lot of deadlifts here
with 200-plus kilos.

as DT which consists of three
rounds of 12, nine, then six
deadlifts, hang power cleans and
push jerks using a 70kg barbell for
time he has to think for a moment
before accepting.
The frst time I saw CrossFit
was on YouTube, Klokov says.
I saw all these stages with weights
everywhere and I didnt really get
what was going on. But now its
getting bigger in Russia and Ive
taken a bit more interest in it, so
I know a bit more about it and
can see why its so popular. Plus,
when all the athletes have great
bodies and theyre doing all these
movements, it makes for great TV.
To be honest, at frst I was a little
jealous, because all these CrossFit
athletes were so popular compared
to us weightlifters.
The competitors are ready. A
bunch of eager Russian CrossFitters
have seized the opportunity to
compete with their hero. Klokovs
countenance has completely
changed. He looks super-aggressive,
though he later assures me its
just for show. A gym staf member
jumps up onto a huge tractor tyre
and yells: 3, 2, 1, GO!!
For a guy who deadlifts 340kg,
benches 230kg and strict presses
180kg, Klokovs wielding the 70kg
bar like a soft toy. But at the end of
round two, hes gassed. He stops for
a few seconds to catch his breath,
but with one fnal burst smashes
through the six hang power cleans
and push jerks to fnish frst. Klokov
is utterly spent, but still manages a
joke. This is CrossFit, he says and
collapses on the foor in a piss-take
of the way most CrossFit videos end.
Within 24 hours of the video of
the workout being posted on
his YouTube channel, it has
more than 35,000 views.
Ive considered competing in
CrossFit, he says But after that
workout just now, Im deeply
concerned, he laughs.
Hes surprised so many people
are keen to see his Herculean
achievements on the internet.
When I frst started my YouTube
channel I really just wanted to
show all the good and bad aspects
of weightlifting and talk to athletes
I TRAIN EVERY DAY EXCEPT
SUNDAY. I HAVE DAYS WHEN
I DONT FEEL LIKE IT, BUT
FEELINGS DONT MATTER.
WORK OUT
LIKE KLOKOV
1. The deadlift is something I do
a lot of, and you should too. If you
can do them well, you ll do
everything else well too.
2. Get the technique right first,
then move up the weights.
3. Always listen to your body. This
is the most important lesson of all,
When youre strong, it will tell you.
When youre injured it will tell you
so. Everyone is different, so don t
just assume what works for one
athlete will work for everyone. Its
not like that. What works for me
may not suit you, and vice versa.
about their training and life
experiences. I thought Russians
might like it, but I was really
surprised when I saw who watches
it. In order of most number of
views, it goes America, then Russia,
England and Australia.
I really love weightlifting because
from this sport you can become
good at CrossFit, powerlifting,
strongman, things like that. But if
you do any of these other sports, it
doesnt mean you can become good
at weightlifting.
At last I work up the courage
to ask him about that fabled
childhood ice-dunking. Klokov
laughs, Yep, my father fgured
it would make me grow up to be
stronger. My father was strict but
fair. Now Im a father and Im the
same way. Im demanding of myself
and of the people around me.
And no, Im not going to dunk my
daughter in icy water each morning
before school, he adds with a
laugh. Shes a future mother!
But will he let her become a
weightlifter. No, he says grufy.
How about a CrossFitter? Klokov
rubs his chin. Yes, perhaps
a CrossFitter, he grins.
Get it right:
Whether lifting himself
or offering tips (right),
Klovok is big on ensuring
good technique.

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You dont actually need abs

that you can see on your body.
Most men in Australia will go through
their entire lives without ever having seen
their abs, except maybe briefly one
summer when they were 12. In fact, even
many professional athletes dont have
abs their girlfriends can do laundry
on. Few cricket players and no rugby
forwards see their abs when they suit
up before a game.
But if youre going to be fit, why not
show it? For the average guy whos in
shape, getting abs isnt that hard. Its
like taking an A- and turning it into an A+.
Challenging, but hardly impossible.
Getting abs is a lot about diet, a little
about exercise, and all about attitude.
As a fitness model, trainer, and former
natural bodybuilder, having defined abs
has been part of my job description for
the past decade, so Ive learned to eat,
train and program my mind accordingly to
keep them sharp. Below are 10 tips Ive
used that make the difference between
regular and premium.
1 Set a
deadline
Break your main goal
(to get flat, ripped
abs) into smaller
goals, such as losing
one kilo per week
or adding a round
to the ab circuit
described on page 67.
Then set a deadline
for each one. Losing a
lot of weight to reveal
your abs can seem
like a big undertaking,
but its much less
daunting when
you take the time
to divide it into
smaller, achievable
checkpoints.
Deadlines also make
you accountable,
giving you a schedule
to keep and a bit of
pressure to improve.
Take it a step
further and tell your
friends. Making your
deadlines public is a
powerful motivator
because it puts your
reputation on the
line, says Dan Ariely,
a professor of
psychology and
behavioral economics
at Duke University
4 Stop cutting
calories
The very act of eating
less causes a stress
response in the body
that jacks up cortisol,
a hormone that
stimulates hunger and
signals fat storage. A
2010 study published
in Psychosomatic
Medicine found that
women who cut
calories to lose
weight experienced
an increase in
cortisol, even over
another group who
simply tracked their
calories but didn t
reduce them. So how
do you lose fat? Of
course calories have
to be reduced, but its
how you perceive the
cut that matters.
Focus on eating
better without
restricting your
overall consumption.
Don t starve!
Also, some foods
require more effort to
digest than others. It
burns more calories
to digest protein than
it does carbs.
Prevent food allergies
You could have low levels of body fat and still
sport a bloated stomach. Thats because
inflammation in your digestive tract, as the
result of a food allergy, is making it swell.
Wheat gluten, soy and dairy are common
allergens, and even if you haven t noticed
a problem with them, minor amounts could
still be doing you harm.
Avoid these foods most of the time and see
an allergist for a food-sensitivity test to know
for sure. At the very least, cut out these foods
for a few weeks and see how you feel.
Typically, if youre sensitive to a food, you ll
notice less gas, bloating and fatigue after
a few days of being free of it.
and author of The
New York Times best
seller, Predictably
Irrational. In fact, the
more attention you
draw to what youre
doing, the less likely
you ll be to renege on
it. Announce your
intentions on
Facebook or email
your buddies. That
makes it harder for
you to back down,
and you ll find that you
have a support group
full of people who
want you to succeed.
3 Keep the
protein
coming
You need more
muscle to increase
your metabolism and
burn off the fat that
covers your six-pack.
On the nutrition front,
this means eating
protein regularly.
Because the body
has no way to store
protein, it needs a
regular supply to keep
your muscles well
stocked. Eating small
but frequent meals
has always kept me
more muscular. The
protocol thats
worked best for 90
percent of my clients
is to have five
whole-food meals
and one protein shake
per day. If your diet
calls for 200g of
protein in a day
(a good goal for an
85kg man), I advise
consuming five to six
meals with 3050g of
protein in each.
Vince Del Monte
is a certified nutrition
coach and the author
of No-Nonsense
Muscle Building.
vincedelmonte
fitness.com
Theres a diference between in shape and ripped. If youre
just looking to get in shape, you can skip this story. But if you want
true bodybuilder denition read on. By Vince Del Monte

Hanging Leg Raise.
Raise your legs
explosively and
lower them slowly.

5 Protect
your home
When youre at work or
someone elses house,
its not always possible
to eat right. But when
youre in your own crib,
theres no excuse for
not having total
control. You can t fight
temptation 24/7,
so remove all the
processed junk food
from your refrigerator
and cabinets.
Your kitchen should
be stocked with a wide
range of meats,
vegetables, fruits
and starches (rice,
potatoes, sweet
potatoes etc). When
you cheat, make sure
its food you have to go
out to get, such as
ice-cream, and finish it
that day. Don t store
any leftovers. I don t
trust you, and you
shouldn t either.
An often-neglected
aspect of abs is
getting enough green
vegetables. They have
essential nutrients that
your body wants to
make sure it gets, and if
you don t provide the
necessary nutrition,
youre going to find
yourself rooting around
in the biscuit jar looking
for it. To ensure youre
fully loaded, make a
fresh juice crammed
with vitamins, minerals
and antioxidants with a
minimum of calories.
That means vegetable
juice (not fruit juice,
which is packed with
lots of sugar and not
enough of the fibre that
whole fruit provides).
Green juice is like a
salad in a glass (only
tastier, I promise). This
recipe is one of my
favorites. Juice the
ingredients and pour
over
1
/
3
-cup of water
and half a cup of ice.
cup cucumber
cup celery
cup spinach
1 tsp fennel seeds
green apple
Parsley and ginger,
to taste
In addition to
providing valuable
nutrition you may be
unable to get from
whole foods during the
day, a green juice can
also act as a detoxifier.
Start the day green
7 Measure
portion sizes
Im not going to tell you
to turn your kitchen into
the set of Breaking Bad,
but a little measuring
will keep you honest.
Measure your proteins
in grams and your carbs
in cups (most of your
fat should come as part
of your protein foods;
add any other fats
sparingly). You can use
the palm of your hand to
approximate 100g of
meat and your fist for a
cup of rice or potatoes.
The length of your
thumb works well for
measuring fats; its
about the size of two
tablespoons of oil or
peanut butter.
This makes keeping
a record of your food
intake much easier, and
eyeballed estimates will
be close enough until
you get very lean.
At that point, you may
want to invest in a food
scale to make more
precise measurements.
The sharper your abs
get, the more important
the difference between
one cup of rice and one
half cup becomes.
8 Get more
magnesium
Im going to go out on
a limb (not really) and
bet that your list of
supplements doesn t
include magnesium.
But it really should. Its
essential for good sleep
and heart, muscle and
brain function all of
which impact your abs
and yet research
shows most of us aren t
getting enough of it.
An analysis in the
journal Nutrition
Reviews revealed that
4860 percent of
us don t meet the
recommended daily
value for magnesium,
which even then is
only considered the
absolute minimum
(a great physique likely
requires more). Add a
magnesium supplement
or a multivitamin to your
diet and see how your
results improve.
Hulk Up.
You wont like
yourself when
youre hungry.
WHEN TIME IS
TIGHT, GET
YOUR GREENS
FROM A GLASS.

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10 Do the tough ab
exercises
Abs are postural muscles designed
to keep your spine safe when
youre fatigued. That means that
they don t grow as quickly and
dramatically in response to
exercise as many other muscles
do, so short rest periods and a high
volume of work are mandatory to
make them grow. Try this circuit
in one of your weekly workouts.
Perform each exercise for 60
seconds, completing as many
reps as possible. Rest 15 seconds
between exercises and then 60
seconds at the end.
A HANGING
LEG RAISE SEE PAGE 65
Hang from a pull-up
bar and raise your
legs to the bar,
keeping them
straight. Control
the descent and
try to slow it down
more over time.
B SWISS BALL
CRUNCH
Take five seconds
to crunch your
torso to your hips.
C AB WHEEL
ROLLOUT
D DECLINE
RUSSIAN TWIST
Sit on a decline
bench and hold
a weight at arms
length. Twist to
one side and then
the other.
Do two rounds of
the circuit the first
week and add one
round every week
thereafter until
youre performing it
five times in Week 4.
9 Eat protein for breakfast
A carb-laden breakfast with orange juice
and toast spikes insulin, impairing your
ability to burn fat for hours afterward. It
also stimulates the release of serotonin,
a hormone that makes you feel good but
also sluggish. Thats why many physique
athletes have switched over to eating
breakfasts that are carb-free. Aside
from the green juice, you should too.
A study out of the University of
Missouri in the US found that a
high-protein breakfast improves appetite
control and reduces unhealthy snacking
in the evening. I take it a step further and
eat nuts along with a protein source like
meat or eggs. Theres nothing magic
about the meat-and-nut combination,
but its a filling meal and won t cause a
sharp rise in blood sugar, so your energy
will be steady all day. When I competed in
the 2011 WBFF World Championships as
a fitness model and achieved my all-time
leanest condition 4 percent body fat
heres how Id start my day: 200g of
beef mince and a handful of macadamia
nuts on the side, or two extra-lean
sausages and a few slices of coconut
(green vegetables, of course, are fine
at this time as well).
I ACHIEVED
MY ALL-TIME
LEANEST
CONDITION
4% BODY
FAT EATING
MEAT AND
NUTS FOR
BREAKFAST.
Do more crunches.
Nuts help keep your
blood sugar and
energy levels stable.
Decline Russian twist. Set the
bench lower as you get stronger. D
Swiss ball crunch. Set your feet
closer to make it harder. B


You cant rely on a radioactive spider bite or a jolt of
super-serum to build a heroic body. Luckily, you dont
need them. Heres how to become a superhero.
If you only see one superhero DVD this year, let it
be Man Of Steel, the reboot of the Superman series
starring British actor Henry Cavill as the most
recognisable comic character of all time. Cavill got
in lean, stripped-down shape for his role in 2011s
Immortals, but for Man Of Steel he packed on the
300 and a longtime friend of
is foremost, says Twight. There has never been
a superhero who didnt have broad shoulders and
a narrow waist. But theres also confidence. Fitness
is strength and conditioning, but also strength of
character. Self-discipline with training and diet
and recovery, alongside the confrontation with
physical and psychological challenges,
produces self-confidence that cannot
be achieved any other way. When
you can do 100 front squats at
bodyweight and deadlift more
than two times bodyweight, you will
walk and talk differently tall and proud.
And for the star, the program paid off in
spades. Its an incredible feeling theres nothing
quite like it, Cavill says, who is also set to star in
the upcoming The Man From U.N.C.L.E. At some
point it stops being just a training camp and a
dream. You see yourself standing there in the suit,
with the cape, with the S-glyph on your chest
and people are looking at you going, OK, this is
Superman. Its a feeling Ill carry with me for the
rest of my life. Turn to p.73 for a taste of the plan.
Words Joel Snape and Ben Ince
muscle befitting the most powerful hero on earth.
Cavills secret? Training with Mark Twight,
founder of Utah-based Gym Jones, the
man behind the chiselled physiques
Zack Snyder, the director of both
films. The task was simple: make
an average man look like a superhero
and then keep him that way for six
months, says Twight. Simple not
easy. Peaking for a few days is one thing.
Sustaining the same capability and appearance
for half a year is an entirely different problem.
S-rated
Early in the process, Cavill said he wanted to look the
same in and out of the suit. Obviously, appearance
GET SUPERMANS HEROIC V-SHAPE

of
Iron Man films when he
has nothing to rely on but his wits and his
ability to get out of trouble. And while he doesnt
have the sheer physicality of his Avengers
team-mates, Robert Downey Jr is no slouch in
the gym. Most people fall short in the intensity
department, says Brad Bose, Downey Jrs
trainer for all three films. I allow Robert
40 seconds rest between sets. Push past the
pain and the instinct for the body to quit and
you find that very soon the body starts liking
the intensity. You perform better and the
workout seems shorter.
Its easy to put genius inventor Tony Starks
success down to his suit, but there are plenty of
moments throughout the
BUILD IRON MANS LEGS OF STEEL
1 Band squat
Sets 4 Reps 8-12
2 Standing hamstring curl
Sets 4 Reps 8-12 each side
80% of max
3 Leg press
Sets 4 Reps 8-12 80% of max
4 TRX front lunge
Sets 3 Reps 15-20 each leg
6 Romanian deadlift
Sets 3 Reps 8-10 70% of max
IRON LEGS
This workout, devised by Downey Jrs trainer Brad Bose, will bulletproof your hamstrings.
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5 TRX Superman squat
Sets 3 Reps 15-20 each side

DEVELOP THORS GODLY GRIP STRENGTH
PUSH PAST THE PAIN
AND THE INSTINCT TO
QUIT AND YOU FIND
YOU START LIKING
THE INTENSITY.
Its hammer time once again in October and again in 2015
as Chris Hemsworth swings his magic mallet through Thor:
The Dark World and the star-stuffed sequel to Avengers
Assemble. To play the Asgardian god, Hemsworth trained
with strength coach Michael Knight, who split his regime
into two phases. The first was a bodybuilder-type protocol
focused on high-weight, low-rep moves designed to pack
on size, says Knight. The second was total-body circuits
designed to shift his excess fat while maintaining muscle.
More importantly, Hemsworth also dined like he was in
Valhalla. He ate a lot of protein and vegetables, limited fruit
and carbs, and drank between four and five litres of water
a day, says Knight. Finally, the pair used thick-bar training to
give Hemsworth forearms worthy of
hefting Mjolnir, his mighty hammer.
If you dont have a drainpipe-width
dumbbell lying around, invest in a pair
of Fat Gripz to build a god-like grip.

Captain America: The Winter
Soldier, didnt have that option. Instead, body-
composition expert Simon Waterson sculpted him
into heroic shape, using his bodys own chemicals.
Your legs and glutes are the biggest and strongest
muscles in your body, so training them hard releases
growth hormone that makes you bigger and leaner
everywhere else, says Waterson. We did a complex
of squats and box jumps to get those muscles firing.
And OK, there was a bit of chemical help. Chris
took BCAAs throughout the day to minimise muscle
breakdown, says Waterson. He also aimed for
2g of protein per kilo of bodyweight per day.
GET CAPTAIN AMERICAS EXPLOSIVE POWER
DRINK SUPERSHAKES FOR KICK-ASSS GROWTH
In the first Kick-Ass movie, David Dave Lizewski was the typical everyman
a skinny teenager with no superpowers beyond being able to take a vicious kicking. In the
upcoming sequel, hes a genuine hero leading a super-team and battling a new foe in the form
of Mother Russia, played by imposing bodybuilder Olga Kurkulina. Actor Aaron Taylor-Johnson
built a physique to match. If youre building your own heroic physique, nutrition is half the battle.
You should take on 2g of protein per kilo of bodyweight every day if youre training hard, says
Steve Rogers may have been injected with a serum
that gave him incredible athleticism, but Chis Evans,
star of the upcoming
trainer Dan Forbes. Aim to get it from natural sources eggs, meat or legumes with every
meal, and top up with supplements where necessary. If youre having trouble hitting your
muscle targets, try a super-shake: blend a spoonful of almond butter with a scoop of protein
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and a handful of berries for a calorie-packed hit of goodness.
And steer clear of green it just isnt a flattering colour.

The pull on an Olympic-standard bow is roughly
22kg, so every arrow you fire is like doing a one-armed
row. Bearing that in mind, its no surprise Stephen
Amell, who plays quiver-loving bad boy Oliver Queen
in the TV adaptation of DC Comics Green Arrow,
needed to fashion himself an impressive back.
Pulling a bow requires a lot of strength, says Amell,
and the key is to be strong in your back and keep
your shoulders and traps loose. Im a big believer in
functional bodyweight exercises theyre a true test
of strength with an actual application in the real world
so I spent a lot of time doing pull-ups to strengthen
my back, experimenting by adding weight and varying
the tempo to make them more difficult. Build a back
like Amells with the archery-inspired workout below.
GET ARROWS STRONG BACK
1 Pull-up
Sets 4 Reps 5
Tempo 4141
2 One-arm row
Sets 4 Reps 8 each side
Tempo 2121
3 Gym ball lat pull-down
Sets 4 Reps 8
4 Weighted back
extension
Sets 4 Reps 8
HIT THE TARGET
Boost your bow strength with Stephen Amells Arrow back workout.
IM A BELIEVER IN
FUNCTIONAL
BODYWEIGHT
EXERCISES
THEYRE A TRUE
TEST OF STRENGTH.

fighting techniques are based on keysi, a self-defence style
designed for taking on multiple opponents. Its signature
technique is the pensador or thinking man position
Batman trilogy, his
Being a billionaire is not a superpower. If that was all it took, youd see a lot
more oil magnates wearing capes and beating up carjackers. Bruce
Waynes real strength comes from his years of martial arts
training abroad, getting beaten up by the League of Shadows
elite cadre of ninjas. In Christopher Nolans
seconds rest, repeated for eight rounds.
holding your hands to your temples so you can throw
elbows while protecting your own head. Not
surprisingly, keysi emphasises being in fight-
winning cardiovascular shape. Try punch-bag
intervals 20 seconds of punching, then 10
Your friendly neighbourhood web-slinger isnt
the most physically imposing of superheroes,
but Spider-Mans signature style of fighting
meant Andrew Garfield, previously best
known for his role in The Social Network,
needed to get both athletic and fast. To do
it, he spent up to seven hours a day training
with coach Armando Alarcon, doing a
combination of wire work, parkour, injury-
proofing Pilates, gymnastics and plyometrics.
If you want to put a Spidey spring in your
step, warm up for your lower-body sessions
with long jumps, suggests trainer Tom
Eastham. Its basically a standing long
jump you take off and land on both feet. Do
three sets of five and youll fire up your fast-
twitch fibres before lifting. Oh, and give your
workout playlist an overhaul apparently
Garfield listened to Arcade Fire and The
Pharcyde to get into the superhero mindset.

1 Medicine ball clean
to squat throw
Sets 2 Reps 6
Rest 60-90sec between sets
Sets 3 Reps 12-15 Rest 4min between sets
7 Barbell standing calf raise
Sets 3 Reps 12
2 Narrow-stance back squat
Sets 8 Reps 10-15
Rest 60-90sec between sets
6 Dumbbell step-up
4 Seated calf raise
Rest 4min between sets
8 Sit-up
Sets 1 Reps 80
BODY OF STEEL
To get Henry Cavill into Superman shape, trainer Mark Twight took
him through three phases of training: work capacity, hypertrophy
and getting lean. Heres part of the mass-building phase.
HOW TO DO
THE WORKOUT
After a warm-up,
do exercises 1 and 2,
then rest for 10min.
Do exercises 3 and 4,
rest for 4min, then do
exercises 5-8 in one
go as a nisher.
3 Hack squat with chains
5 Dumbbell reverse step-up
Sets

Getting trashed in Bali is a longstanding
Aussie tradition, but what if you used
your annual leave to get t instead of
plastered? MF s Ashley Gray sidesteps
the bars to tackle a boot camp deep in
the holiday islands hinterlands.
Pull your finger out:
Trainer Adam Mulvaney
gees up Ash at the
Sharing Bali retreat.

Buggered. Rooted. Stuffed. Seven hours of
fitness training in a part of Bali so remote not
even souvenir hawkers can hear you scream.
I should be sunning my Bintang gut and planning
a night with footy mates imbibing nuclear-
strength cocktails and random Scandinavian
backpackers at a Kuta nightclub. Thats what
it says on the packet, right?
Instead, Im doubled over, staring blankly at
a puddle of my perspiration percolating in the
rich, volcanic soil, and wondering how the hell
I can haul these dirt-stuffed coconut shells
back over my head without incurring the
wrath of trainer/tormentor Adam Mulvaney.
This is Sharing Bali a boot camp-style
retreat where the fitness-hungry go to
spend a whole week rejuvenating their
bodies on a diet of locally sourced food
and push-till-you-almost-puke training.

Adam 37, runs the Fit Squad gym
in Melbourne. A smart guy with an
infectious laugh, he is one of several
trainers Sharing Bali has recruited
to run its ftness camps. His ftness
philosophy is simple: use the
environment; fancy equipment isnt
needed to build a better physique.
Sucking in the big ones, Im
fanked by bamboo climbing bars,
logs that can be fipped or curled,
those bloody coconuts, and heavy
sandbags to be heaved about till your
arms explode all in Sharing Balis
ironically named playground.
Sharing Balis eight bungalows are
built on restored farm land amid rice
paddies theyre part of an active
farming village and the idea is that
retreaters detach themselves from
frst-world irritations such as work,
TV and Facebook and rediscover
their yen for physical endeavour.
Surrounded by a leaner, less
mechanised culture its not
uncommon to see old women hauling
30kg baskets of fresh grass on their
heads or young blokes efortlessly
scampering up coconut trees
absorbing the vibe is easy, and it acts
as a spur when youre at the point
of giving up after all, a relatively
healthy grown man should be able
to outdo a grandmother, right?
Brodie Holland certainly thinks
so. Hes Adams co-trainer, and to
some women on this camp, the star
attraction. A handy footballer with
Collingwood before injury cruelly
ended his career in 2008, Brodie,
33, now coaches and plays for
Maribyrnong Park Football Club in
the Essendon Football League.
If he gets an inkling things are
going too easily, hell make them
harder for you. Surely thats not
possible. Since he banged the bejesus
out of a huge metal gong to usher
in our day at 6am, Ive survived
a one-and-a-half-hour boot camp,
a two-hour trek through dense jungle
and a 90-minute personal-trainer
session designed to destroy me.
Im about to attempt to smash 20
log bicep curls, and hes spruiking
the benefts of using gear that hasnt
got handles. Hes dead right fngers
and wrists come into play big time
to the point where at rep No. 20, my
quivering digits are like spaghetti.
He also tells me that when he
played at AFL level, he was strong in
his upper arms but weak through his
forearms because of an over-reliance
on gripping handles. To combat that
he used to hold 25kg plates in either
hand to build stronger guns.
Next Im down on my haunches
shoving the log up the playgrounds
bumpy incline. This is a killer
because I have a dodgy lower back
that gets severely pissed of when
its forced into bendy action. When
I almost keel over in a knot of angry
tendons, joints and bitter tropical
sweat, all I can murmur is sorry
and that scores me 20 burpees from
Adams box of punishment tricks.
Nothing irritates a personal trainer
more than sorry, he cackles.
The session includes bamboo
raises, jump squats, monkey bar
kipping, sandbag squats and the
mother of all burpees, the burpee
pull-up, which feels like Im ripping
the trapezius muscle of the bone.
None of the moves are helped by the
uneven terrain, which tests balance
and charges up stabiliser muscles.
One of the things you notice
about the Balinese farmers nearby,
especially the women, is their
incredible posture. When I get up
after 20 minutes sitting at a desk,
I resemble a twisted thong, whereas
they squat, planting rice, for hours
and walk away almost bolt upright.
Daily yoga classes as the sun sets
with the aim of revitalising terrorised
bootcamp muscles and ironing out
frst-world cricks and humps are
held on the pavilion overlooking
the playground. Instructor Gabbie
Schultz has distilled her principles
into one key word: moving keep
your hips open and in motion and
youve got the foundations for better
fexibility. Makes good sense. But
when youve spent probably the
most active day of your life pushing
your recalcitrant limbs to the edge
and back, her signature move
a bent leg, stretched glutes and
extended arms combo starts to
feels like an IRA kneecapping, and
the only way I can sustain it is with
visions of food.
Eating well is central to the Sharing
Bali ethos. Colourful curries, sambals
vegies in a chilli-based sauce and
salads using local produce such as
jackfruit, a tree-borne fruit with a
pineapple-banana favour, are served
up with barbecued chicken. And like
their masters, these birds have led
industrious outdoor lives, so theyre
as lean as the men who cull them.
I NEARLY KEEL OVER IN A KNOT
OF ANGRY TENDONS, JOINTS
AND BITTER TROPICAL SWEAT.
Fall guys: Ex-AFL star
Brodie Holland (left)
and Adam Mulvaney
work out Bali-style.
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A veteran of footy trips to Bali
with the Fremantle Dockers and
Collingwood during which most
time was spent in the hotel pool
bar Brodie knows the pitfalls of
holidays in these parts. But you
can use your time here to get ft,
he says. Training in the humidity
burns more calories. Guys can be
time-poor at home and this is good
for kickstarting ftness.
Adam agrees: You get away from
the airconditioned comfort and
explore a part of Bali not many get
to. At Sharing Bali you take away
something diferent and fnd new
ways to get your body in shape.
And even when Im dangling from
the bamboo monkey bar with the
strength of half a pensioner, unable
to lever myself up even a millimetre,
I cant agree more.
Ash was a guest of Sharing Bali. For more
information, go to sharingbali.com.
The highlight is blackened mujair,
a tender white fsh, caught in Danau
Batur, the nearby crater lake and
washed down with a bracing Bintang.
Sharing Bali is not a detox retreat:
beer and its life-giving qualities is
available at meal times, but only
a madman would risk getting
shickered and then facing Adam and
Brodie in the playground. Then
theres the locally brewed cofee, so
strong itd get a comatose elephant
up for the three-minute mile.
The Sharing Bali program is not
all grunt and groan in green, palm-
fringed felds; theres grunt and
groan on the edge of mountains too.
Danau Batur backs of Mount Batur,
a 1717m active volcano. Starting
bleary-eyed at 3am, we clamber up
the precarious rocky lava trail to
be greeted by gobs of sulphur and
magnifcently foggy views at the top.
Its a testing workout that requires
BINTANG IS AVAILABLE, BUT
ONLY A MADMAN WOULD
RISK GETTING DRUNK HERE.
Feeling the heat: Ash fires
up in the playground
and (right) soaks up
Mount Baturs springs.
STAY RIPPED
LIKE BRODIE
HOLLAND
A busy dad running his own network
marketing business and coaching a
football team, Sharing Bali trainer and
former Collingwood midelder Brodie
Holland doesnt have much time to hit
the gym so hes a big fan of incidental
exercise: Park a bit further from
work, take the stairs instead of the lift;
instead of using a wheelbarrow, carry
buckets it might take a little longer, but
it will keep you t, he says. To maintain
his premium shape, he does 3 x 15 chin-
ups; 3 x 30 dips and 3 x 50 push-ups
twice a week. He also makes sure he
uses his surrounds to advantage,
whether at home or on holiday: If you
have a bed, you can do sit-ups. If there
are kitchen benches, you can do dips.
Theres no excuse.
deep concentration in negotiating
the loose stones, but the pay-of is a
volcanic-rock-cooked breakfast of
boiled eggs and toast as the sun rises.
However, the ultimate reward
for trudging up belching mountains
in the dark is a loll about in the hot
spring at the foot of the volcano.
Sipping on a cocktail fanked by the
picturesque lake and mountains is
the perfect way to unwind and let
the springs healing powers seep
into your howling muscles.
Nearing weeks end Im ftter than
Ive been in ages. Ive also lost 2kg,
limited the grog and pushed myself
harder than I thought possible. Adam
is talking up my mental strength and
Brodie says Ive done myself proud.
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Words Joel Snape Photography packshotfactory.co.uk Food styling Karol Gladki
The secret to delicious, healthy meat is preparing it yourself.
MF res up the oven and stimulates the carnivore within
M
eat is your best dietary friend. Not only
do hunks of animal contain the widest
possible range of proteins, making them
the perfect accessory to your muscle-
building regime, theyre also the best
source of good saturated fat and iron.
Eating meat isnt essential for body-composition success,
but it certainly helps a great deal. This doesnt include
processed meat, though, which lacks the nutritional punch
and can include preservatives, additives and bulking agents
of uncertain origin. The solution is to cook your own, which
not only means youll be sure of your dinners quality, but
also means you can buy grass-fed meat, ensuring an animal
thats been fed well and isnt full of added hormones. Bonus:
if you cook meat on the bone it will be flooded with flavour
and nutrients, making it tastier and healthier. To help you
weve got an innovative take on three traditional Sunday
staples, each with a brace of recipes to use up the leftovers.
The result is a three-day feast of flavoursome, nutritious
meat. Eat and be merry.

ROAST BEEF
The king of roasts gets a mega-tasty makeover.
Go for grass-fed
beef, because it
has at least twice
as much CLA
whic helps
reduce body fat
as regular beef.
RIB OF BEEF
INGREDIENTS
1 large on-the-bone beef joint / Handful of fresh
rosemary, chopped / Salt and pepper
TO MAKE
l Prepare your roast
the night before.
Rub rosemary and
rock salt in a 50:50
ratio into the joint,
followed by lots of
black pepper.
l Place the beef in a
preheated oven at 180
for 25 minutes per
450g plus 25 minutes.
l Dont fear fat it
keeps the meat moist,
so keep basting.
Spoon the juices
from the roasting
tray over your joint
every 20 minutes.
l Remove the meat from
the oven and allow
to rest for at least
15 minutes before
carving and serving.

USE YOUR
LEFTOVERS 1
BEEF
HOTPOT
INGREDIENTS
450g roast beef, chopped
/ 2 roast potatoes / 4 roast
carrots / 2 roast parsnips /
1 large onion, chopped /
4 cloves garlic, crushed /
1 whole red chilli, chopped /
1.5 litres beef stock / 1 glass
red wine (optional) / Fresh
horseradish, grated
TO MAKE
l Stir-fry the leftover roast
beef, potatoes, carrots and
parsnips in a pan along with
the onion, garlic and chilli in an
ovenproof dish for five minutes.
l Cover with stock. Add red
wine if youve got any around
its packed with antioxidants.
l Cover and cook in a preheated
oven at 130 for an hour.
USE YOUR
LEFTOVERS 2
PRIME RIB
ROAST
SANDWICH
INGREDIENTS
2 slices sourdough bread /
Virgin olive oil / Fresh creamed
horseradish / 3 medium thick
slices of rib roast / 1 ripe beef
tomato / 1 baby gem lettuce
TO MAKE
l Lightly toast the sourdough
bread and rub it with
a little virgin olive oil.
l Spread a thin layer of
horseradish on one piece of
bread or both if you like it
hot and pile the meat on top.
l Add sliced tomato and four or
five lettuce leaves. Eat at your
desk and bask in envious glances.
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ROAST CHICKEN
Our easy-to-cook bird provides the ultimate protein hit.
Add lemon and
garlic to the
roasting pan for
flavour and eat
the garlic for anti-
inflammatory
benefits.
HALF-POACHED
CHICKEN

INGREDIENTS
1 medium free-range chicken / 1 large onion,
chopped / 1 bay leaf / Handful of fresh thyme /
Black pepper / White pepper / Salt / Olive oil
TO MAKE
l For a succulent and
juicy chicken, poach it.
Place in a large pot of
salted water with
the onion, bay leaf,
thyme and pepper.
Bring to the boil and
simmer for one hour.
l Drain the chicken
and season with salt,
freshly ground white
pepper and olive oil.
Roast in a preheated
oven at 200 for
15-30 minutes.
l Take out of the oven
and leave to rest for
15 minutes before
carving and serving.

USE YOUR LEFTOVERS 1
HARISSA SPICED
COUSCOUS
INGREDIENTS
50ml olive oil / 250g couscous / 50g red onion,
diced / red capsicum, diced / green capsicum,
diced / yellow capsicum, diced / 15g rose harissa
paste / Pinch of cayenne pepper / lemon, juice
and zest / 75g sultanas / Handful of fresh coriander,
chopped / 20ml white wine vinegar / 150-200g roast
chicken trimmings / 40g toasted flaked almonds
TO MAKE
l Heat the olive oil in a large saucepan over a
high heat for two minutes. Add the couscous
and onion and stir until the couscous is
toasted and golden brown in colour.
l Add the capsicums, stir for two minutes and
remove from the heat. Add 250ml boiling water,
harissa paste and cayenne pepper, and stir.
Add a pinch of salt, cover the pan and leave
for 25 minutes.
l Whisk the couscous with a fork and stir
in the lemon juice, lemon zest, sultanas
and half the chopped coriander.
l Top with the almonds, coriander and
your roast chicken leftovers. Serve with
tzatziki for a light yet punchy dish.
SPANISH
CHICKEN
OMELETTE
INGREDIENTS
4 new potatoes / 6 medium free-range eggs /
150g roast chicken trimmings / Pinch of saffron
/ Salt and freshly ground black pepper / small
onion, thinly sliced / Olive oil / 250g watercress
TO MAKE
l Boil the potatoes until tender, leave
to cool, then cut into quarters.
l Whisk the eggs in a large bowl and add
the potatoes, chicken and saffron.
Season to taste with salt and pepper.
l Heat a non-stick frying pan over a medium heat,
add a dash of olive oil and stir-fry the onions
until opaque. Add to the egg mixture and stir.
l Place the frying pan back on the heat. Add
a dash of olive oil and warm, then add the
egg mixture. Cook for four to five minutes.
l To flip the omelette, take the pan off the heat,
cover the pan with a large plate and turn
the pan and plate over. Slide the omelette
back into the pan and return to the hob.
Cook for a further four to five minutes.
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ROAST LAMB
Plate up for our flavoursome twist on this tasty staple.
Lamb is high in
easily-absorbed
iron and zinc, as
well as healthy
monounsaturated
fats.
LEG OF LAMB
INGREDIENTS
1 leg of lamb / 1 bunch rosemary / A few garlic cloves,
crushed / Salt / Black pepper / Anchovies (optional)
TO MAKE
l Poke holes in the
lamb and add sprigs
of rosemary and
crushed garlic. You
can add anchovies for
a salty tang and an
extra hit of protein.
l Roast in a preheated
oven at 180 for 25
minutes per 450g
plus 25 minutes.
l Remove from the
oven and allow to
rest for 15 minutes
before serving.


LAMB AND SWEET
POTATO PIE
INGREDIENTS
3tbsp butter / 1 onion, chopped / 1tsp sugar / 2 cloves
garlic, minced / 1tbsp plain flour / 500ml lamb or beef
stock / 400g canned chopped tomatoes / 1 star anise
/ 1 cinnamon stick / 2 carrots, chopped / 2tsp cumin /
2tsp ground coriander / Leftover lamb / 3 sweet
potatoes, chopped / 150g spinach
TO MAKE
l Cook 1tbsp butter, the onions and the sugar in a large
ovenproof dish over a medium heat for 10 minutes,
stirring frequently.
l Reduce the heat slightly, add the garlic and flour,
and cook until brown (about 15 minutes).
l Turn up the heat, add the stock, tomatoes, star anise,
cinnamon, carrots, cumin, coriander and lamb. Bring to
the boil, then simmer uncovered for 30 minutes.
l Meanwhile, boil the sweet potatoes in water. Drain
and mash with 2tbsp butter and salt.
l Stir-fry the spinach for one minute in a hot pan.
l Remove the star anise and cinnamon from the stew,
and add the spinach.
l Spoon the sweet potato mixture on top of the stew
and grill until the crust is golden brown.
LAMB CURRY
INGREDIENTS
1tsp olive oil / 1 onion, diced / 2 garlic cloves, crushed /
3 green chillies, diced / 1 green pepper, sliced / 2cm fresh
ginger, grated / 1tsp ground cumin / 1tsp ground coriander
/ 1tsp turmeric / tsp garam masala / 1tsp tomato pure /
400g canned chopped tomatoes / 1tsp lemon juice / 60ml
water / 250g cold roast lamb, cut into chunks / Handful
of fresh coriander, chopped / Salt and pepper, to season
TO MAKE
l Heat the oil in a pan. Add onion, garlic, chillies, pepper
and ginger and cook over a high heat for two minutes.
l Reduce the heat and add all the spices. Cook for a further
two minutes and add the tomato pure, chopped tomatoes,
lemon juice and water. Stir and simmer for 10 minutes.
l Place the mixture in a blender and blend until
smooth. Return to the pan, add the lamb and
cook gently until the lamb is warmed through.
l Add the coriander and serve.
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Want to get your girlfriend off? MF asked
the best-ever orgasm experts to explain
the psychology and mechanics of pushing
her over the edge.
10 Ways to Rock Her World


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Nothing, and we mean nothing, is quite
as satisfying as watching a woman in all
her low-moaning, back-arching, sheet-
grabbing glory. But likewise, when that
big O proves a little elusive, you might feel
slightly askew, like your manhood is all of
a sudden called into question. What on
earth could be going wrong?
Men still really believe that intercourse
is the primary way to satisfy a woman
that penis size, thrusting and maintaining
an erection are most important, says
Ian Kerner, PhD, a sex expert and author
of She Comes First: The Thinking Mans
Guide to Pleasuring a Woman. But there
are a vast amount of nerve endings
connected to the female orgasm, so a little
knowledge of the female anatomy can go
a long way.
Sounds like its time to study up and
tweak some of your strategy to bring
her to a bone-chilling blast-of, huh?
Thats exactly why Mens Fitness talked
to some of the best sex experts and
orgasm researchers out there to unlock
the secrets to her body and her brain,
beginning with the basics that come into
play well before the clothes come of.
Read on, as this advice will surely blow
your mind now and lead to mind-
blowing sex later.
1. SEND A SUBTLE TEXT
Heres the thing: researchers now believe
that emotional intimacy plays a sizeable
role in a womans sexual response
cycle, which means that you best back
your brain up from that initial point
of groping-and-kissing and re-think
your foreplay plan all together. In fact,
to boost your bond and give her that
feeling of connectivity she needs to get
aroused, experts suggest starting with
small gestures way before the big event.
(Pro tip: send her a simple breakfast-
time text that says, Hey babe, cant
wait for tonight and a few follow-ups
throughout the day too.)
2. FORGET THE QUICKIE

You know how when youre crazed,
a good romp helps you blow of steam?
While stress wont inhibit a mans arousal,
a woman is a more complicated creature,
sexually speaking. Pull her away for a
pump-and-run, my friend and your
chances of getting her of arent so good.
If there are fve roommates in the other
room or she has 10 emails that need to get
answered, its going to be hard for her to
orgasm, says Kerner. For a woman to
really get aroused, the parts of her brain
associated with outside stress and anxiety
need to deactivate. So make it a point
to get her in a relaxed environment, and
remember to stoke that fre slowly. Most
women require a full 15 to 20 minutes
of sexual arousal and activity to reach
orgasm with a partner. (Patience, son.)
3. KEEP ON KISSING
Now that you know a womans body
can take much longer than a mans to
heat up, youll understand that the female
orgasm is all about sustaining her arousal.
And one of the easiest ways to do that,
according to Dr Patti Britton, PhD, clinical
sexologist and co-founder of SexCoachU.
com, is a surprisingly G-rated return
to the frst-base basics, which will help
her feel more connected to you as her
excitement builds and builds and
builds. Keep going back to kissing, and
make it an ongoing part of the sexual
act not just foreplay, Britton says.
It sounds so mundane, but kissing is
important to her it send that bioelectric
shock through her body and it too often
gets left out in todays rushed world.
4. COMPLIMENT HER BODY
When youre in the midst of the act,
youre probably thinking a combination
of Yes! Its happening! and Well done,
mate! Shes hot. But a womans mind,
on the other hand, might be somewhere
in between, Oh no. Does my bum look
huge? and I hope he doesnt notice
[insert insecurity here]. Since study after
study has shown that even minor body
image issues can inhibit her ability to
enjoy sex, get aroused, and reach orgasm,
do what you can in the moment to
make her feel attractive and comfortable.
You think shes hot, right? So tell her
again and again. It all goes back to what
Kerner already said: relaxing her brain is
key to relaxing and arousing her body.
5. DONT RUSH DOWNTOWN
A lot of men approach oral sex as an
act of foreplay, says Kerner. But direct
clitoral stimulation might not feel good
at the start of sex. So spend at least fve
minutes kissing, caressing and working
the rest of her body frst. And since so
many women claim that receiving oral
sex is the best way to consistently orgasm
(not sure about your lady? Just ask!)
Kerner also suggests that you consider
making it your game-time performance
and not just a warm-up drill.
6. LUBE UP FIRST
So weve already said to take it slow, with
lots of foreplay. But whats the exact game
plan? Britton likes to teach her clients to
treat it like a step-by-step process: hands,
then mouth, then penis, with one key
ingredient thrown into the mix from the
get-go. A good, slippery, long-lasting
lube is so important, she says. If your
fnger is dry and shes not amply aroused,
which she wont be at this point, it can be
painful and one uncomfortable misstep
is all it takes to shut her down.
7. MULTI-TASK
When Barry Komisaruk, PhD, a
behavioural neuroscientist at Rutgers
University and author of The Science
of Orgasm, mapped womens brains in
a study, he found that stimulating the
clitoris, vagina, cervix and nipples all
activated slightly diferent parts of the
brain. Thats cool science, but why should
you care? Its simple: by employing your
penis and two hands to hit these hot
spots all at once, that pleasure centre in
her head is going to light up like a pinball
machine. Women have said they can
orgasm from each of these separately, but
when you combine them, so many more
neurons and nerve cells are responding,
says Komisaruk. That means the
resulting orgasm is going to be that much
stronger and more enjoyable.

8. ROTATE YOUR ORAL
APPROACH
When you do eventually go down on
her, Britton recommends this secret
method: lie horizontal (like from 3-9
oclock), so that youre still licking up
and down but your tongue is going
across her clitoris. In one study
I conducted, 50 percent of women had
more rapid and more intense orgasms
from that positioning, she says.
9. TRY DOGGY-STYLE
Position is certainly a personal
preference, says Komisaruk, but theres
some science that makes a case for
foregoing good old missionary and
entering her from behind. Pushing
forward toward the front wall of the
vagina stimulates a much more complex
combination of the vaginal, clitoral,
urethral and prostate areas than in the
other direction, he says. And when it
comes to intercourse in general, Britton
adds this simple but sage advice that
pays dividends: Rock, dont pound,
she says, and shell love it. (In fact,
you might also want to encourage her
to get on top, which will increase clitoral
stimulation and allow her to control
the speed and motion.)
10. READ HER THEN
HIT IT HOME
Follow all of the advice we just gave you
and you should get her into what Kerner
calls the 90-second window that oh-
so-crucial period where shes this close to
coming. The key, though, is recognising
it. For many women, reaching orgasm
requires a sense of inward focus, so you
wont necessarily hear moans or shouts.
Her eyes will close, youll sense muscular
tension throughout the body, and if
engaging in manual or oral stimulation
you might feel entire pelvic foor
tightening, says Kerner. At this point,
shes almost there, and the best way to
push her past the fnish line is to apply
pressure against the clitoris. So keep
doing what youre doing, but provide
a point of solid resistance, says Kerner.
BECAUSE WOMEN LIKE IT SO MUCH,
CONSIDER MAKING ORAL SEX YOUR GAME-
TIME PERFORMANCE, NOT JUST A WARM-UP
DRILL BUT FIRST GIVE HER AT LEAST FIVE
MINUTES OF KISSING AND CARESSING.

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MADE OF
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hormone therapy, high-intensity
ultrasound and radiation inappropriate.
Only a radical prostatectomy, the complete
removal of his prostate gland, would clear
him of the disease.
Two months after being diagnosed,
Chris went under the knife for the four-
hour operation. When he regained
consciousness, he was shattered. I
looked 1000 years old and felt like Id
been run over by a truck, he says. The
next months would be just as challenging
as Chris confronted the grim realities
arising from his surgery: incontinence,
which lasted six months and necessitated
him wearing pads; and difculties
with his sex life, a consequence of the
surgeon having to cut through muscle
and tissue surrounding the prostate
gland. Yet remarkably, just a month after
his life-changing operation, Chris, who
says he was bored shitless during his
recuperation and helped by a program of
pelvic-foor exercises and the ftness hed
built up through years of surf lifesaving,
was back pursuing one of his passions
stand-up paddleboarding. His passion
soon turned into a fundraising project:
Paddle For Prostate, a gruelling two-day
150km open-ocean paddle from Kingsclif
on the NSW side of the Queensland border
to Yamba in September 2012. Paddle For
Prostate raised $18,000 for the Prostate
Cancer Foundation of Australia and a
couple of thousand dollars for the surf
lifesaving club at Kingsclif, and spread the
word about the disease and the need for
younger men to get tested.
Today, the 43-year-old account manager
for a wine company reports a clean bill
of health, says hes out on the water most
days training, is doing a bit of racing and
has another fundraising marathon in his
sights. Where the kind of resilience Chris
displayed comes from, and why more of
us dont have it, is a question that keeps
researchers busy. Why is it, they wonder,
that some people seem to rebound after
a trauma even thriving after negative
events while others stumble?
The Japanese proverb Fall down
seven times, stand up eight is a poetic
encouragement to persevere when life has
knocked you down, to get back to your
feet, dust yourself of and carry on. Its
exactly the sort of encouragement that
Chris Carter might have looked for when,
in 2011, a hand grenade was thrown into
his happy life.
A ft go-getter dad-of-two, an account
manager for a wine company whod run
half marathons and even competed in the
iconic Coolangatta Gold surf marathon,
the then 41-year-old from Pottsville
in northern NSW was diagnosed with
prostate cancer, a disease that kills 3300
men in Australia every year. In a way, Chris
was lucky while on a routine visit to his
GP for a humble chest infection, he asked
his doctor to test him for prostate cancer,
which picked it up early.
Early detection or not, the subsequent
news wasnt good. Because Chriss cancer
was so aggressive, doctors deemed the
options normally available for treatment
Why do some guys seem to bounce
back from adversity while others
crumble? MF nds out how to boost
your resilience so you can cope
with lifes challenges better.
Words Simon Butler-White

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Encouragingly, psychologists agree that
resilience isnt a trait that people either
have or dont have its an ongoing process
that requires time and efort, and involves
behaviours, thoughts and actions that can
be learned and developed. In short, you
can cultivate more of it yourself.
In her work for the Black Dog Institute
the Australian organisation dedicated to
improving the lives of people with mood
disorders such as depression psychologist
and resilience expert Associate Professor
Vijaya Manicavasagar was instrumental in
identifying and describing the protective
factors in building resilience.
Professor Manicavasagar believes
resilience is comprised of six domains
that are valuable to develop:
physical having good overall health
via regular exercise, a balanced diet and
adequate sleep.
emotional maintaining a level-headed
approach to everyday stresses, having
realistically high self-esteem and a having
a sense of humour.
moral establishing a set of values or
guiding principles, contributing to your
family, social group and community,
helping others.
social-relational having and nurturing
secure, trusting relationships.
cognitive developing good problem-
solving, goal-setting and time-
management skills.
spiritual seeing meaning and
purpose in our life through our faith,
family, hobbies, school, work and the
environment.
In Chris Carters case, it appears
that without even being aware of any
designated domains, he almost
instinctively found himself practising
many of these acknowledged markers of
resilience. For a start, hes in no doubt
that choosing to get back on his SUP
aided his recovery. Paddleboarding got
me stronger, healthier and ftter, instead
of just sitting around worrying, he says.
Being physically strong is important,
because if your body cant cope with
what youre going through, youre going
to struggle.
In addition, Chris valued and drew on
the support from friends and family, made
plans for the future and looked for ways he
could help others. At the moment, were
planning a 24-hour paddle to raise money
for the family of a young fellow in our local
community whos only 19 and recently had
an accident while on holiday overseas and
is now a quadriplegic, he says.
He also maintained his sense of humour,
with more than a bit of assistance from
his mates. I have good friends who dont
mind giving it to you when theyve got the
chance. There were times on the paddle
to Yamba [the 150km two-day open-sea
fundraiser in 2012] where I was battling,
and the guys in the boat were just yelling
at me, giving me a hard time and basically
hanging shit on me. Although there are
times when you want to cry, youve
defnitely got to laugh at yourself you
wont get through it if you dont.
Chris agrees with the famous saying
that What doesnt kill you makes you
stronger. The reality check or wake-up
call, whatever you want to call it, really
can bring out the best in people. Its that
whole realisation that life could be over at
any time. Having cancer brought out traits
in me that were probably always there, but
that I didnt use empathy, for example.
Also, Im sure that when I was younger
I made a lot of decisions based on ego, but
now I no longer need to be egotistical Id
rather help someone to get better rather
than always putting myself at the forefront
of everything. Now, I try to fnd a way
where I can help as much as possible.
WHEN DEPRESSION RULES
For Luke Hirst, 30, a personal trainer at
Sydneys Bondi and, with best mate
Scott Gooding a popular contestant on the
2013 series of TVs top-rating cooking show
My Kitchen Rules adversity infltrated his
busy life in the form of worrying episodes
of depression that started when he was
around 26 or 27 and had started to knuckle
down and focus on his PT business. Life
starts in earnest when youre closer to
your thirties, says Luke. Things become
more important youre living alone,
GROW YOUR RESILIENCE MUSCLES
Developing resilience is a personal journey. People dont all react to traumatic and stressful life events in the same way. An approach to building
resilience that works for one person might not work for another people use varying strategies. The key is to identify ways that are likely to work
well for you as part of your own personal strategy for fostering resilience. Here are five acknowledged ways to boost yours.
1. TAKE CARE OF YOURSELF: Good health and
a regular routine of healthy habits are a foundation
of both mental and emotional resilience. Exercise
regularly. Do activities that you enjoy and find
relaxing. Taking care of yourself helps to keep your
mind and body primed to deal with situations that
require resilience.
2. MAKE CONNECTIONS: Good relationships with
family members, friends or others are important.
Accepting help and support from those who care
about you strengthens resilience. Some people nd
purpose in being active in civic groups, faith-based
organisations, or other local groups that provide social
support. Assisting others in their time of need also
can benet the helper.
3. NURTURE A POSITIVE VIEW OF YOURSELF:
Developing your ability to solve problems is a mark
of resilience, says psychologist Associate Professor
Vijaya Manicavasagar of the Black Dog Institute. How
you address problems and look for ways to solve
them, rather than avoiding them, is a skill that can be
taught and a good skill to have.
4. MOVE TOWARD YOUR GOALS: Develop
realistic goals and do something regularly even if
it seems like a small accomplishment that enables
you to move towards them. Instead of focusing on
tasks that seem unachievable, ask yourself, Whats
one thing I know I can accomplish today that helps me
move in the direction I want to go?
5. KEEP THINGS IN PERSPECTIVE: Avoid blowing
the adversity out of proportion. Even when facing
very painful events, try to consider the stressful
situation in a broader context and keep a long-term
perspective. If you have a long-term vision as to
where you want to be, youre more likely to be able to
deal with the everyday stresses, because theyre
really only minor fluctuations, says Associate
Professor Manicavasagar.

and practising mindfulness a way to
consciously bring ones complete attention
to the present experience, in which each
thought, feeling or sensation that arises
is acknowledge and accepted as it is,
non-judgementally.
It was a mechanism I used to kind of
rethink my life and Id recommend people
look into it. Id suggest people write things
down and be willing to sit in thoughts
and feelings, but not dwell in them allow
them to be there, think them through, but
then have the ability to move on. If you
dont acknowledge and think about them,
they just sit under the surface, brewing
away, and that can pull you down.
Its easy to talk about the benefts of
exercise, but even if I wasnt a personal
trainer, exercise really is Natures happy
drug it clears your head, you feel
phenomenal, it changes your outlook.
Exercise keeps you so positive about your
self-esteem and the world around you,
and being positive is a frst step to getting
through something such as depression.
Luke also believes his experience of
depression has boosted his resilience.
The more life experiences you have,
the better equipped you are to live a full,
fulflled and confdent life, ready to take
on anything. If you can take on something
such as depression and acknowledge it,
handle it, get over it and be open and
honest about it, then that sets you up to
be a stronger person.
On the back of their My Kitchen Rules
success, mates Luke and Scott have a
healthy-eating cookbook, Clean Living
(Hachette, $29.99) out soon and this year
have become ambassadors for The Black
Dog Institute, running Sydneys 14km
City2Surf in August to raise funds for the
Institute and awareness of its work.
Its such a shame that depression and
mood disorders are so common and yet
theres this stigma about talking about
it, says Luke. The minute you lock that
thing up, its a ticking time-bomb. Thats
why, in the little position I have with My
Kitchen Rules, Im willing to be open about
it, and perhaps give a voice to people who
dont feel confdent speaking up. I think
if people see me, the guy from TV being
honest about depression and it helps just
one person in Australia to come forward
and get help, Ive done my job.
The Black Dog Institute is currently
undertaking a study of the positive coping
strategies that men use to keep themselves
on an even keel or pick themselves up when
they feel down. The Institute has invited
Mens Fitness readers to help them uncover
helpful coping and resilience-building
strategies that can be made available to all
men of Australia by participating in a simple
online survey. To register your interest for
the study, please visit their website here:
blackdog.org.au/menshealth
youve more responsibilities paying rent
and bills... all the real life stuf.
Luke realised something was amiss
when he noticed himself starting to
withdraw from activities hed normally
enjoy, usually accompanied by a lurking
anxiety. At frst, Id put it down to being
tired. Ive a very busy schedule I get
up very early and Im always physically
active and I thought that my feeling fat
was just overwork. But when you notice
yourself avoiding things, youve got to ask,
What is it that Im trying to avoid?
After accepting that he wasnt happy,
Luke had the good sense to seek help.
I cant stress enough to those who do feel
the symptoms of depression to reach out
to whoever you can, he says. For me,
it was seeing a psychologist, and talking
to my mum. That combination of coming
clean to someone in my family, who
knows me very well, and then having the
freedom to talk to someone independent,
who doesnt know me at all, really helped.
There were certain things Id talk to my
mum about, and then there were other
things Id talk to the psychologist about.
For Luke, a corner was turned. Its
amazing how, the minute you get help,
how quick a transition can be, he
says, which is why its important that
people do seek help.
Luke identifes two resilience
strategies that helped him square up to
his depression: getting regular exercise,
Get up and go:
Exercise was a mood-booster
for stand-up paddleboarder
and prostate cancer survivor
Chris Carter, and helped
My Kitchen Rules star Luke
Hines (right) as he
dealt with depression.
EXERCISE REALLY
IS NATURES HAPPY
DRUG YOU FEEL
PHENOMENAL AND
IT CHANGES YOUR
OUTLOOK.
RAISING
RESILIENT KIDS
A
lthough no parent can protect their
children from all of lifes stresses as
they grow to their teenage years and
into adulthood, they can certainly help them
become more resilient. A hardy kid who has
been taught such qualities as self-discipline,
effective problem-solving and coping skills,
responsibility and optimism, stands a good
chance of being a happy kid too.
To give parents a helping hand in the
resilience-building game, The Black Dog
Institute has developed a website for young
people called Biteback. We understand that
children dont always want things delivered
in a didactic, school-type of way, says
resiliency expert Vijaya Manicavasagar,
who helped develop the content for the
innovative website. Its a very interactive
website aimed at young people between the
ages of 12 and 17 and containing lots of
activities, information and fun stuff.
Although its fun, its meant to help build
kids resilience and improve their wellbeing
through a series of positive psychology
exercises and activities and information.
its purely voluntary, so young people arent
directed to it its engaging and interesting
and relevant to them. Biteback is the only
positive psychology website in the world,
so were very proud to have developed it.
Encourage your kids to check out
biteback.org.au

Tovar demonstrates the
kipping-style pull-up thats
a hallmark of CrossFit.

S
ince their creation
in 2007, the CrossFit
Games have evolved
from an anyone-can-
enter free-for-all into one of the
most punishing competitions
on Earth. This year, 138,000
people competed in the Open
five workouts in five weeks,
designed to narrow the field
down for the Regional qualifiers
and the Games themselves.
While the mens event has
been dominated for three
years by US ber-athlete Rich
Froning, in 2013 the womens
competition was won by
British firefighter Sam Briggs,
who saw off stiff competition
from the other three women
featured over the following
pages. Here, they explain how
to give your training that all-
important womans touch.
Squats and Olympic lifts have
the best carry-over efect to
speed and explosiveness,
says Tovar. I also do multi-
directional sprints, box jumps
and long jumps. For even better
results, combine both: do a
heavy set of fve squats followed
by fve box jumps to get those
fast-twitch muscle fbres fring.
I make sure I get a minimum
of eight to 10 hours sleep a
night. That may sound like a lot,
but sleep is probably the most
underrated factor in recovery.
I take a protein shake before
bed to maximise recovery and
use magnesium supplements
to make sure Im getting good-
quality sleep.
I dont measure how much
food I eat or focus on my
bodyweight, but I do avoid
foods that make me bulky or
sluggish. My nutrition consists
of lots of lean meat, fsh, eggs,
vegetables, essential fats from
avocados and coconut oil, nuts
and fruit. The bottom line is,
I eat real food.
Many top CrossFit competitors practically live in
the gym, mixing their training with a career as a
coach. In contrast, American Stacie Tovar trains,
heads to her corporate nine-to-fve job, trains some
more, then sleeps for about nine hours. As well
as being one of the strongest and fastest athletes in
the competition, shes one of the most tenacious,
putting in a hard-fought second-place fnish in the
ultra-competitive US North Central Regional despite
a lingering shoulder injury. The stronger I become,
the quicker I get, says Tovar, 28. But staying lean
and close to my ideal bodyweight helps.
LIFT HEAVY STAY LEAN SLEEP LOTS
Words Joel Snape
The women of the CrossFit Games compete with an intensity that
would crush some Olympians. Here are their secrets.

I periodise workouts
depending on when
the Games are, says
Briggs. Now Im
building strength for
2014, which means
heavy workouts,
keeping metcons
to light weights or
bodyweight. Squat
and bench heavy once
a week, with a short
bodyweight workout
for dessert.
My top workouts
mix an Olympic lift
with a gymnastic
move, says Briggs.
Thats three sets of
50 air squats, seven
muscle-ups and 10
power cleans with
60kg. If thats too
much, lower the
weight or do pull-
ups and dips not
muscle-ups dont
sacrifce technique.
I work to improve
my technique so
Im more ef cient,
says Briggs. Bad
technique not only
increases risk of
injury but tires you
faster. The Coachs
Eye app (coachseye.
com) allows you to
analyse your lifting
instantly and shave
seconds of your
times.
One of the most consistent athletes
in CrossFit never dropping below
second during the 2013 Games
Sam Briggs, 31, is the undisputed
queen of the metcon, or metabolic
conditioning circuit. This vicious
workout is a CrossFit staple,
combining two or three full-body
moves in one scorching workout.
The aim of metcon is to develop
your metabolic pathways, making
your body more ef cient at using
diferent energy sources, says
Briggs. That means I vary the
length of my workouts, sometimes
doing very short sprint-style
workouts, other times going for
longer durations.
TIME YOUR TRAINING FINE-TUNE MOVES GET NASTY
METCON
Varying workouts is
key to Briggs success.
Briggs put 90kg
overhead during the
clean and jerk ladder.
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Quebec-born Camille Leblanc-
Bazinet, 24, performs better
at the CrossFit Games every
year only Sam Briggs stood
between her and the top of the
Open rankings in 2013, and
shes been the top Canadian
athlete for each of the four
years she has competed in
the Games.
Her secret weapon?
Gymnastics. After a promising
career in the sport was
derailed by a hip fexor injury
sustained when she was a
teenager, she tried everything
from rugby to half-marathons
before settling on the sport
of ftness, but kept the body
control and balance thats the
hallmark of an expert tumbler.
Gymnastics develops
agility, balance and accuracy
along with the ability to
minimise time transition
from one movement pattern
to another, says Leblanc-
Bazinet. Having more
kinesthetic awareness is
defnitely going to help you in
the gym, in sport and in life.
Youre going to be more aware
of the way you move and the
muscles youre using to do so.
The hollow rock
and the Superman
hold teach you to
maintain positions
you need for a range
of moves, says
Leblanc-Bazinet.
For the hollow rock,
lie on the foor with
your arms and legs
extended of the
ground, then rock
along the length of
your body. For the
Superman, do the
same face down.
The muscle-up a
pull-up into a dip on
rings is a CrossFit
staple. Leblanc-
Bazinet advises
mastering the strict
version. Do ring
supports holding
above the rings
with straight arms
and deep dips to
build strength. Add
thumbless pull-ups,
then practise the
transition with your
feet on the foor.
Do handstands the
gymnast way. Get
into a handstand
so youre facing the
wall with your toes
touching it. Press
up to activate your
shoulders. Next,
lower yourself so
your heads on the
ground, forming
a triangle with your
arms. Once you
can hold both
positions, youre
ready for handstand
push-ups.
MASTER THE BASICS TAKE A STAND ADD MUSCLE-UPS

GYMNASTICS
Camille Leblanc-Bazinets
superior body control helps
with weighted moves.

American Christy Phillips, 28, admits
she couldnt even do one pull-up
when she frst tried CrossFit in 2007.
Now, though, she routinely knocks out
40 in a single set and put in impressive
performances in the 2013 Games rowing
half-marathon and burden run events
to fnish seventh overall.
I ran cross-country in high school and
was more of a cardio athlete before I started
CrossFit, she says. My advice to a cardio
athlete who wants to start strength training
is to join a CrossFit gym. That will get you
squatting, lifting, pushing and pulling, all
essential qualities in an athlete.
Long, slow distance
training will make you
soft and increase your
cortisol levels, says
Phillips. Do intervals
instead. I do 10 rounds
of a 250m row, resting
for one minute between
rounds. Or run 800m,
400m, 200m, then
another 400m and 800m,
with long rests between
each, and try to improve
my total time. I dont
often run for longer
than 30 minutes.
Technique is vital in
longer events, says
Phillips. If you move
poorly for an extended
amount of time, youre
at risk of injury. Id
recommend learning
the Pose technique
for running falling
forwards into every step
and seeking out a
rowing or swimming
coach. Then its just about
the mental endurance to
get you over the line.
Putting on muscle
doesnt have to slow you
down, says Phillips. In
fact, it will improve your
endurance, because if
youre ftter overall it isnt
just your legs bearing the
load. Try a sled drag. I put
40kg, around 70 percent
of my bodyweight, on
a sled and do 1.6km. My
best times 18min 55sec if
you want to race me!
SAY NO TO LSD GET STRONGER STRIKE A POSE
CARDIO

The legless rope climb
tough for most, easy
for Phillips.

MF tip
Keep your workout
under an hour to
minimise cortisol
build-up, which
increases
belly fat.
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THE
BODY
BOOK
Your better-body blueprint.
If every prison movie weve ever seen is to be
believed, few situations are more stressful than
being banged up. But theres a remedy: in a study
published in The Prison Journal, inmates given the
opportunity to lift weights reported significantly
lower levels of depression, stress and anxiety than
their less active cellmates. And theyre not the
only ones a University of Liverpool study from
the UK found that stress is reduced among non-
incarcerated lifters as well. So if things are getting
on top of you, its still worth taking time to get to
the gym. Just keep it short to reduce build-up of
the stress hormone cortisol, and lift heavy to keep
the testosterone flowing. And stay out of trouble.
TAKE THE
STRAIN
Lift big and see your stress levels drop.

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NOV E MBE R 2 0 1 3 ME N S F I T NE S S 1 0 3
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BODY
BOOK
PECS DRIVE
Build a big, broad chest in just four weeks.
I
f youre trying to build
an impressive chest
with nothing but the
odd set of push-ups,
youre doomed to a life
of sad glances in the mirror. To sculpt
pecs you can be proud of, you need
to do the following: train the muscles
regularly, hit them from multiple
angles, and expose them to plenty of
time under tension, which means
doing slow, controlled reps rather
than fast explosive ones. This
workout ticks all three boxes. You
train your chest three times a week,
leaving a day between workouts,
which is enough time for them to
recover so they can work at
maximum capacity again.
The three workouts all begin with a
big chest move, each one hitting the
target muscles from a different angle
to elicit maximum growth. This is
followed by a chest-based superset
to fatigue all the muscle fibres, then
a final superset that targets other
major muscle groups for balanced
gains, creating the right hormonal
environment for adding muscle mass
and burning fat. Stick to the detailed
tempos and rest periods, and watch
your chest grow bigger and stronger.
How to do this
months workout
Do all the reps of the first exercise,
sticking to the sets, rest periods
and tempo detailed. Then move on
to 1A, complete the reps, rest for
the set time, then do all the reps
of 1B, rest again, then repeat until
all sets are done. Then move on to
2A and 2B and do the same. Pick a
weight that allows you to perform
all the reps with good form. The
four-digit tempo figure indicates the
time in seconds you take to lower
the weight, pause at the bottom, lift
the weight, then pause at the top.

1 0 4 ME N S F I T NE S S NOV E MBE R 2 0 1 3
BODY
BOOK
WORKOUT 1
Warm up with some light incline barbell bench presses,
gradually increasing the weight while decreasing the reps
until you get to your work-set weight. MAIN MOVE
Incline
guillotine
press
Sets: 4
Reps: 10
Tempo: 4010
Rest: 90sec
Lie on an incline bench
with your head, upper
back and glutes flat
against the bench. Brace
your core and maintain a
natural arch in your back.
Hold the bar with an
overhand grip, hands
shoulder-width apart.
Slowly lower the bar
towards your neck
until the bar is almost
touching you.
Push the bar back
strongly to the start.
A
B

SUPERSET 1
SUPERSET 2
1A Decline dumbbell
bench press
Sets: 4 Reps: 8
Tempo: 2110 Rest: 60sec
2A Lat pull-down
Sets: 4 Reps: 8
1B Cable crossover
Sets: 4 Reps: 12
2B Seated cable row
Sets: 4 Reps: 12
Tempo: 2111 Rest 60sec
Lie on a decline bench holding
a dumbbell in each hand by
your shoulders, keeping your
back against the bench.
Press the weight directly
above your head but
dont lock out your
elbows at the top.
Slowly lower the weight
back to the start, flaring your
elbows out to the sides.
Sit on the seat and
take an overhand grip
with hands 1 times
Look forward, retract
your shoulder blades and
keep your torso upright.
Pull the bar down until
it reaches your upper
chest. Dont lean back
to aid the movement.
Squeeze your lats at the
bottom of the move and
return slowly to the start.
Stand with a split stance
in the middle of a cable
machine with the cable
set above shoulder
height, holding a D-handle
attachment in each hand.
Keeping a natural arch
in your back, your core
braced and your upper
body still, bring your
hands down in an arc to
meet in front of your abs.
Pause briefly and
squeeze your chest
muscles, then return
slowly to the start with
the weight under control.
Sit on the bench with a
slight bend in your knees,
using a neutral grip to
hold a double D-handle
attached to the lower
pulley of a cable machine.
Make sure there is
tension in the cable
before you begin.
Pull the handle to your
sternum, keeping
upper-body movement
to a minimum, and
squeeze your shoulder
blades together.
Return slowly to the start.
A
A
A A
B
B
B B

BODY
BOOK
WORKOUT 2
Warm up with some light wide-grip barbell bench presses,
gradually increasing the weight while decreasing the reps until
you get to your work-set weight. MAIN MOVE
B
Wide-grip
bench press
Sets: 4 Reps: 10
Tempo: 4010
Rest: 90sec
Lie on the bench with your
feet on the floor directly
underneath your knees.
Hold the bar with an
overhand grip thats wider
than shoulder width.
Slowly lower the bar until your
elbows are bent at 90 and the
bar is just above your chest.
Drive your feet into the
floor and push the bar back
A

SUPERSET 1
SUPERSET 2
1A Incline
dumbbell
fly
Sets: 4
Reps: 8
Tempo: 2010
Rest: 60sec
Lie on an incline bench
holding a dumbbell
in each hand directly
above your chest with
your palms facing.
Make sure your head
and upper back are
supported on the
bench and your feet
are flat on the floor.
Keeping a slight bend
in your elbows, slowly
lower the weights out
to the sides as far
as is comfortable.
Use your chest to
reverse the movement
and raise the weights
back to the top.
2A Leg extension

Sets: 4 Reps: 12
1B Dumbbell pull-over
Sets: 4 Reps: 12
2B Seated hamstring curl
Sets: 4 Reps: 12
Sit on the machine,
following its instructions
to position yourself
correctly and safely.
With the pad against
your shins, straighten
your legs to lift it.
Lie flat on a bench with
your head and shoulders
supported and feet on
the floor. Hold a single
dumbbell with both
hands over your chest
Engage your core
and slowly lower the
weight behind your
head, keeping a slight
bend in your elbows.
Dont arch your back.
Raise the weight back
above your head to
return to the start.
Sit on the machine,
following its instructions
to position yourself
correctly and safely.
With the pad against
the backs of your
lower calves, use
your hamstring
muscles to lower it.
A
A
B B

BODY
BOOK
WORKOUT 3
Warm up with some light decline barbell bench presses,
gradually increasing the weight while decreasing the reps
until you get to your work-set weight. MAIN MOVE
B
Decline
bench press
Sets: 4 Reps: 10
Tempo: 4010

Rest: 90sec
Lie on a decline bench,
holding the bar with an
overhand grip with hands
Slowly lower the bar until
your elbows are bent at
90 and the bar is just
above your chest.
Push the bar back
A

SUPERSET 1
SUPERSET 2
1A Incline dumbbell
bench press
Sets: 4 Reps: 8
2A EZ-bar preacher curl
Sets: 4 Reps: 12
1B Cable fly
Sets: 4 Reps: 12
2B EZ-bar upright row
Sets: 4 Reps: 12
Lie on a incline bench set
at 45 holding a dumbbell
in each hand by your
shoulders.
Keep your feet flat on the
floor, your upper back
against the bench and
your core braced.
Press the weights directly
above you but dont
lock out your elbows
at the top.
Slowly lower the weights
back to your chest,
flaring your elbows out
to the sides.
Sit at a preacher bench
holding an EZ-bar with
an underhand grip.
Keeping your elbows on
the bench, curl the bar
towards your chin.
Lower back slowly to
the starting point.
Avoid rocking back
and forth to generate
momentum, because
this takes the emphasis
away from the biceps.
Stand with a split
stance in the middle of
a cable machine with
the cable set above
shoulder height, holding
a D-handle attachment in
each hand.
Keeping a natural arch in
your back and your core
braced, bring your
hands across in an arc
so they meet in front
of your chest.
Squeeze your chest
muscles and return
slowly, in full control
of the weight, back
to the start.
Stand tall holding an EZ-
bar using an overhand
grip with your hands
slightly narrower than
shoulder width.
Lift the bar towards
your chin, leading
with your elbows.
Slowly lower the bar
back to the start.
A A B B
A A
B
B

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NEXT MONTH IN

BODY
BOOKFood Lab
Learn the truth about the most popular muscle supplement.
By Sean Hyson
CREATINE IS THE BEST-SELLING SPORTS
supplement in history. Introduced in 1993,
its become as much a part of gym culture as
dumbbells or spandex. But the 20 years since its
debut have done little to clear up misinformation
on the subject. Heres the real deal on the stuf,
without the sales pitch:
WHAT IT IS: Creatine monohydrate is a chemical
naturally produced in the body and stored in
muscle. It can also be obtained by eating fsh and
meat (particularly beef ). As a sports supplement,
its primarily sold in powder form (its white).
HOW IT WORKS: OK, pay attention. The fuel
your body makes from the carbs, protein and fat
you eat is called adenosine triphosphate (ATP).
This is the energy source that drives muscle
contractions. When you work out, muscle
contractions cause one of the phosphates in ATP
molecules to oxidise, converting it to adenosine
diphosphate (ADP), which is useless to the body
unless it can be changed back into ATP.
This is where creatine comes in. Creatine
monohydrate contains phosphate. It works with
ADP to make ATP again. When your muscles are
refuelled with ATP, youll be able to perform
extra reps and experience stronger muscle
contractions during training.
BENEFITS: Creatine is widely seen as efective
for increasing performance in high-intensity
exercise, such as weight training and sprinting.
It causes some water retention, so it can increase
body weight as well, which is useful for gaining
strength. The performance data are solid
and well established, says Chris Mohr, PhD,
a nutritionist and author (mohrresults.com).
The more interesting areas to me are creatines
impact on various disease states.
Studies have credited creatine with further-
reaching health benefts, such as slowing the
symptoms of Parkinsons disease and loss of
sight, although this hasnt been proven. In
2012, an Australian study looked at creatine
supplementation on vegans and vegetarians
(a population unlikely to get creatine from
diet alone). It found that creatine improved
memory and intelligence measures that required
processing speed in both groups.
DRAWBACKS: Creatine has been blamed for
a host of problems from cramping to kidney
trouble, but these claims are unproven. Creatine
is one of the most well-researched, most efective
and safest supplements to date, Mohr says.
The main drawback is that it may cause
weight gain due to water retention, and some
may not want that.
HOW TO USE IT: Creatine monohydrate can be
purchased in plain form by itself or as part of a
formula that contains other ingredients.
The typical prescription is to load creatine
for fve days by ingesting 20g per day (broken
up into doses of 3-5g per serving). Afterwards,
a maintenance dose of 3-5g can be taken to keep
muscle creatine levels high. However, Mohr
says this is unnecessary. You can start with
the maintenance dose of 5g per day, and
youll reap the same benefts.
Be wary of fancy creatine products that
promise better results. There is no reliable
research to show that other creatine formulations
have any advantage over plain creatine
monohydrate.
VEGETARIANS HAVE
LOWER RESIDUAL
MUSCLE CREATINE
CONCENTRATIONS
THAN MEAT-EATERS.
Creatine decoded
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BODY
BOOKInspiration
POWER PROGRAM
Nathan, a project manager

working on the National
Broadband Network, says that in 2012
he was an average 34-year-old who likes
to keep relatively ft, drink occasionally
and generally had a healthy diet. In the
gym, he was frustrated that although
he had training goals he could never
achieve the body he was after no
matter how hard he trained.
I didnt want to put on a whole lot of
size, but I did want to be lean, with lower
body fat, which I managed to achieve,
he says. (Although he kept a visual
diary of his progress throughout the 12
weeks, Nathan says his weight remained
pretty much the same around 78kg
and though he didnt keep tabs on
his changing body-fat percentages, his
before-and-after photos tell the story.)
For Nathan, real change came after he
did some research into other training
methods. I found an online program
ofered by personal-training specialists
UP (Ultimate Performance) in the UK.
Basically, they assign you a PT for three
months by email and provide you with a
workout, diet and supplement regimen,
monitoring your progress weekly.
Although this sounds fairly
straightforward, youre dependent
on how hard you work and how self-
disciplined and motivated you are to
succeed, as there is no one physically
pushing you each session.
For three months, Nathan put in fve
weights sessions and two high-intensity
interval-training (HITT) sessions a week.
For the HIIT, Id pretty much just jump
on the rower for 20 to 30 minutes, going
hard for 20 seconds and backing of for
40, or mixing it up with 30 seconds hard,
30 easy, etc. Other days, it could be 60
on, 60 of. Id always tried to mix it up.
I was lucky enough to have a program
that changed every four weeks, so
I never got too bored.
Nathan also made radical changes
to his diet. Like most people, I was
completely unaware of how important
diet is to your results when to eat and
what. I pretty much dropped all carbs
the only ones I was taking in were
after a heavy weights workout via a
supplement or eating healthy carbs such
as brown rice, sweet potato, etc. I was
consistent with my six meals a day, with
protein and vegetables as components.
The toughest was to cut out all alcohol
and sugar. I have quite a sweet tooth and
was having sugar cravings at night until
my trainer put me on to something that
made a huge diference. All I did was take
a scoop of chocolate-favoured protein
powder, mix it with some raw-nut spread
and a bit of water and create a sort of
chocolate sludge, minus all the sugar and
carbs that was a real life-saver.
Nathan found that once hed got into a
routine and organised, the results came
pretty quickly, and that he started to see
considerable changes around week fve
or six. Looking back, it was good to have
that photographic record of the changes,
taking a photo every single Sunday, he
says. By the end of the 12 weeks I was
amazed by what could be achieved with
a bit of hard work, commitment and
discipline. If an average guy like me
can do it, anyone can!
IF YOURE NOT TRAINING YOUR LEGS, YOU CAN FORGET ABOUT IT. ITS
EXTREMELY IMPORTANT FOR BUILDING MUSCLE MASS AND DRIVING
YOUR TESTOSTERONE LEVELS. A LOT OF GUYS DONT BOTHER WITH
LEGS BECAUSE THEYRE NOT MIRROR MUSCLES, BUT I CAN SAY
THAT DOING HEAVY LEG WORK DEFINITELY ASSISTED ME.
Nathan Mouats workouts just werent delivering until he discovered
a 12-week online training program that saw his results rocket.
TALE OF
THE SCALE
NATHAN
MOUAT
AGE: 35
LIVES:
Melbourne, Vic
WEIGHT: 78kg
GOAL: To get lean
and more defined
If you have a story like Nathans youd like to share, send an email to ashley@menstnessmagazine.com.au with before-and-after photos (photos must be at least 1MB each).
Sacrifices pay off:
To reduce body fat,
Nathan ditched
alcohol and sugar.

BODY
BOOKStrength workout
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Partial
Credit
Next time you hit the gym,
act like your rst girlfriend
and dont go all the way.
Instead, try using quarter
reps to build strength and size.
By Dan Trink
One of the first things you learn when you start lifting
weights is how important it is to use a full range of motion
on exercises. Thats how you work the entire muscle and avoid
developing imbalances that can reduce your flexibility and
cause injuries later on. This remains sound advice, and if youre
a relative beginner to resistance training, you should follow
that rule. But if youve been lifting for a few years, it may be
time to break it.
HOW IT WORKS Part of getting bigger means getting stronger, and after
youve milked the quick gains every beginner enjoys, it gets harder to add
weight to the bar. Performing only part of a rep usually the top-quarter
range of motion allows you to break this plateau. Its easier to handle
heavier weight when youre doing only the first quarter of a rep, such as
coming down just a few centimetres on the squat. Called a partial rep,
this isn t necessarily cheating. When you use very heavy weights for
a partial, you stimulate your central nervous system to recruit more
muscle fibres. This then convinces your body that youre actually stronger,
and you ll find that you can handle heavier weights when you go back to
using a full range of motion.
The workouts that follow take advantage of this trick, alternating heavy
partial-rep sets with heavy full-range ones for big gains in strength and
the muscle growth that will inevitably follow.
Dan Trink is the director of training operations at Peak Performance in
New York City; trinkfitness.com
DIRECTIONS
Perform each
workout (Day I,
II and III) once
per week, resting
a day or more
between each
session. Exercises
marked A and B
are paired and
alternated. So,
youll do one set of
A, rest, then one
set of B, rest, and
repeat until all
sets are complete.
Then go on to the
next pair.
1B SQUAT
Sets: 4 Reps: 46 Rest: 120 sec.
Set the spotter bars to the bottom position of your full squat.
When you squat, take a deep breath and push your hips back
as you descend. Push your knees outward at the same time.
Use a load you could usually perform five reps with, but go
for six if possible.
1A ONE-QUARTER SQUAT
Sets: 4 Reps: 24 Rest: 120 sec.
Set up spotter bars in a squat rack so that you can lower yourself
only one-quarter of the way down before touching the pins.
Load the bar with 100130 percent of your max. Squat, lowering
your body until the bar touches the pins but don t rest on them.
Drive back up through your heels.
Day I

BODY
2A DUMBBELL WALKING LUNGE
Sets: 3 Reps: 810 (each leg) Rest: 60 sec.
Hold a dumbbell in each hand and step forward. Lower your body
until your front thigh is parallel with the floor and your rear knee
is about 3cm off it. Step forward and repeat on the other leg.
Each lunge step is one rep.
2B HIP THRUSTER
Sets: 3 Reps: 8-10 Rest: 60 sec.
Sit on the floor with your feet flat and your upper back resting
against a bench. Roll a barbell into your lap and grasp the bar just
outside shoulder width. Drive your heels into the floor to raise
your hips until your body forms a straight line.
A B
Day II
A
A
B
B
1B BENCH
PRESS
Sets: 4 Reps: 46
Rest: 120 sec.
Set the spotter
bars to the bottom
position of your full
bench press and
perform a set with
full range of motion.
Choose a load
you could usually
perform five reps
with but go for
six if possible.
1A ONE-
QUARTER
BENCH
PRESS
Sets: 4 Reps: 2-4
Rest: 120 sec.
Set the spotter bars
in a power rack so
when you bench-
press you can
lower the bar only
one-quarter of the
way. Load the bar
with 100130
percent of your
max. Lower the bar
until it touches the
pins and then press
back up. Don t
rest on the pins
at the bottom.

BODY
B
2A SEATED
DUMBBELL
PRESS
Sets: 3 Reps: 8-10
Rest: 60 sec.
Hold a dumbbell in
each hand and sit
on an adjustable
bench with the
back support set
between 80 and
90 degrees. Using
a neutral grip (palms
facing each other),
press the dumbbells
overhead. Keep
your core tight.
2B FACE
PULL
Sets: 3 Reps: 8-10
Rest: 60 sec.
Face an adjustable
cable station with
the cable height
set just above eye
level. Attach a rope
handle and grasp it
with palms facing
each other. Pull the
rope towards your
nose your hands
should end up on
either side of your
ears, and your
upper arms should
be parallel with the
floor in the end
position.
2B
ALTERNATING
DUMBBELL
REVERSE
LUNGE
Sets: 3 Reps: 8-10 (each
leg) Rest: 60 sec.
Hold a dumbbell in
each hand and step
backward into a
lunge. Keep your
torso upright.
2A PULL
THROUGH
Sets: 3 Reps: 8-10
Rest: 60 sec.
Set a pulley to the
lowest setting at
a cable station
and attach a rope
handle. Face away
and grasp the rope.
Straddle it between
your legs. Step
forward until
theres tension on
the cable and then
drive your hips
back, bending your
knees only slightly,
until you feel
a stretch in your
hamstrings.
Extend your hips.
1A RACK
PULL
Sets: 4 Reps: 2-4
Rest: 120 sec.
Set the spotter bars
in a squat rack at
just above knee
height. Place a
barbell on them and
load the bar with
100130 percent of
your max deadlift.
Grasp the bar and
pull it against your
shins. Keeping your
back flat, extend
your hips to lockout
and stand tall.
1B DEADLIFT
Sets: 4 Reps: 4-6
Rest: 120 sec.
Set up a bar on the
floor outside the
squat rack. Use
a load that you can
usually perform
five reps with,
but go for six if
possible. Keeping
your lower back
flat, drive your
heels into the floor
and lift the bar until
your hips are locked
out and youre
standing tall.
A
B
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B
B
Day III

BODY
BOOK
Training tool
A single
dumbbell
Training goal
Core
power
How to
do the
workout
Reps: 8
Circuits: 4
Rest
between
circuits:
90 seconds
The lack of etiquette on the gym
floor has been the ruin of many a
well-planned workout. Whether its
because fellow lifters are using the
dumbbells you want or theyve been
left in the furthest corners of the cardio section, you
cant always guarantee youll find the pair you need.
The solution? A one-dumbbell routine that hits every
muscle in your all-important core, allowing you to
blitz your obliques, abs and back with a handful of
carefully selected moves. And if worse comes to
worst and all the dumbbells are in use, you can do
this workout with a weight plate or kettlebell.
Singled out
Sometimes simple is best. And when it comes
to carving a six-pack, it doesnt come much
simpler than a single dumbbell.
1. SWING
Holding the end of the dumbbell
in your fingers with your feet just
wider than shoulder-width apart,
bend your knees and your hips
slightly and swing the dumbbell
back through your legs.
Pop your hips forwards and swing
the dumbbell back up to eye level. If
youre using an adjustable dumbbell,
make sure the plates are secure.
Weight
Beginner
8kg
Intermediate
12kg
Advanced
16kg
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2. WOODCHOP
Hold the dumbbell with
both hands up and to one
side of your head with
arms outstretched.
Chop the dumbbell down
across your body and
squat as you go, so the
dumbbell ends up beside
your opposite shin. Return
to the start and repeat.
Finish all your reps on one
side, then switch sides.
3. SIDE BEND
Stand with your core
braced, your back
straight and your
shoulder blades
retracted, holding a
dumbbell in one hand.
Lean to the side the
dumbbell is on, then
return to vertical. Finish
all your reps on one side,
then switch hands.
4. RUSSIAN TWIST
Sit on the floor with your feet in the air
and knees bent, holding a dumbbell in
both hands in front of your sternum.
Keeping your core braced and arms
straight, rotate to one side. Then
twist the other way. Return to the
start again to complete one rep.
5. CRUNCH
Lie on the floor, holding
a dumbbell on your chest.
Contract your abs to lift your
shoulders and curl your chest
towards your knees. Pause at
the top and squeeze your abs,
then lower slowly to the start.
A
A
B
B
A
A
B
B

BODY
BOOKFit trends workout
Bruce Lee created the martial
art of Jeet Kune Do because he
recognised that none of the existing
arts held all the answers. By combining
the most practical components from
various styles, he came up with a more
natural, streamlined fighting system.
Weve applied that thinking to this
program a routine that draws from the
ideas found in yoga, P90X, CrossFit and
strongman. Weve taken the best and
discarded the rest. Now all we need
is an infomercial.
Combine the best elements
of the top tness trends for the
perfect workout program.
By Jim Smith
DIRECTIONS
This program runs for six weeks. Follow
the schedule below.
MONDAY Workout I
TUESDAY Workout II
WEDNESDAY Rest
THURSDAY Workout I
FRIDAY Workout II
SATURDAY Obstacle course at park (or rest)
SUNDAY Rest
On one or two of your rest days, you
can perform a modified mud run at
your local playground. Go through
every piece of equipment in the
park, making it an exercise. Hand-
walk across the monkey bars, do
push-ups on the swing set, walk the
balance beam, run up the slide etc. Be
creative and have fun. Keep this
up for 2030 minutes.

See mensfitnessmagazine.com.au for a
specific warm-up, including yoga and P90X
moves, to perform before each workout.

WEEKLY VARIATIONS
The workouts vary a bit from week to
week to keep your body guessing. See
the chart below and on the following
pages for the changes.
2 SQUAT
Sets: 4
Reps: 5
Rest: 90 sec.
Grasp the bar outside
shoulder width and
squeeze tightly. Step
under it and pull your
shoulder blades
together. Arch your
back to take the bar off
the rack it should rest
on your traps or rear
delts. Step back and set
your feet shoulder-
width apart. Take a
deep breath and sit
back, lowering yourself
as far as you can while
keeping your lower
back in its natural arch.
WEEK 2
1 Dumbbell Clean and Press
SETS: 3 REPS: 6 REST: 60 sec.
2 Squat
3A Bentover Row
3B Dumbbell Bench Press
3C Dumbbell Reverse Fly
4 Push-up Plank
SETS: 5 REPS: Hold 60 sec. REST: 60 sec.
5 Tabata Circuit
Perform the following in sequence.
Each exercise is 1 round. Perform 8
rounds total (ending on the push-up):
Dumbbell Swing: Perform reps for
20 sec/rest 10 sec.
Push-up: Perform reps for 20 sec/
rest 10 sec.
Bodyweight Squat: Perform reps
for 20 sec/rest 10 sec.
WEEK 3
2 Squat
3A Bentover Row
4 Push-up Plank
SETS: 6 REPS: Hold 60 sec. REST: 60 sec.
5 HIIT
Get on a treadmill and perform
the following:
Round 1: Jog for 23 min.
Rounds 24: Sprint 10 sec/ jog 30 sec.
Rounds 57: Sprint 20 sec/ jog 60 sec.
Round 810: Sprint 10 sec/ jog 30 sec.
Round 11: Jog for 23 min.
Round 12: Cool down: 2-3 min walk
1 DUMBBELL
CLEAN AND
PRESS
Sets: 3
Reps: 6
Rest: 60 sec.
Standing, set a pair of
dumbbells on the floor
then push your hips
back to reach down and
grasp them. Keeping
your lower back flat,
drive through your
heels to stand up and
explosively clean the
dumbbells to shoulder
level. From there, turn
your palms to face each
other and press the
weights overhead.
Workout I
3A BENTOVER
ROW
Sets: 3
Reps: 6
Rest: 0 sec.
Grasp a barbell with
hands shoulder-width
apart and force your
hips back until your
torso is parallel with the
floor. Allow your knees
to bend as needed and
keep your lower back
flat. Squeeze your
shoulder blades
together as you pull the
bar into your belly.
3B DUMBBELL
BENCH PRESS
Sets: 3
Reps: 10
Rest: 0 sec.
Hold a dumbbell in each
hand and lie back on a
flat bench. Press the
weights from shoulder
level to overhead.
3C DUMBBELL
REVERSE FLY
Sets: 3
Reps: 8
Rest: 90 sec.
hand and push your
hips back until your
torso is parallel with the
floor and your lower
back is flat. Squeeze
your shoulder blades
together and raise the
weights out to your
sides at 90 degrees.
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REST THE
BAR ON YOUR
TRAPS OR
REAR DELTS.
Squat

BODY
BOOK
*
Mountain Climber
Get into push-up
position and drive one
knee up to your chest.
Jump the opposite
knee up to your chest
while you bring the first
one back. Keep your
hips level.
**
Dumbbell Swing
Hold a dumbbell or
kettlebell with both
hands and stand with
feet shoulder-width
apart. Push your hips
back and swing the
weight back between
your legs. Keep your
lower back flat as your
hips bend. Extend your
hips explosively to
swing the weight up
to shoulder height in
front of you.
4 PUSH-UP PLANK
Sets: 4
Reps: Hold 60 sec.
Rest: 60 sec.
Get into the top of a
push-up and hold the
position with your arms
and legs straight and
your core braced.
5 CROSSFIT WOD
Pull-up: 5 reps
Push-up: 10 reps
Mountain Climber*:
10 reps (each leg)
Dumbbell Swing**:
20 reps
Perform the exercises
as a circuit, resting
as little as possible
between sets. At the
top of every two-minute
period, repeat the
circuit (set a timer). For
example, start your
first circuit at 00:00.
From the time you finish
until 02:00 is your rest
period. At 02:00, begin
the circuit again.
Continue for 1015
minutes.
WEEKLY VARIATIONS
WEEK 4
2 Deadlift
Stand with feet hip-width apart and
squat down to grasp the bar outside
your knees. Take a deep breath and
drive through your heels to lift the
bar, keeping your lower back flat.
Come up until youve locked out
your hips and knees.
3A Bentover Row
4 Ab-wheel Rollout
Kneel on the floor and hold an ab
wheel under your shoulders. Keeping
your core braced, roll the wheel
forward until you feel youre about
to lose tension in your lower back.
Roll yourself back.
5 CrossFit WOD
WEEK 5
2 Deadlift
3A Bentover Row
4 Ab Wheel Rollout
5 Tabata Circuit
WEEK 6
2 Deadlift
3A Bentover Row
4 Ab Wheel Rollout
5 HIIT
Dumbbell Swing
Deadlift
Fit trends workout


WEEKLY VARIATIONS
WEEK 2
1 Dumbbell Snatch
2 Bench Press
3A Dumbbell Overhead Press
3B Alternating Dumbbell Curl
3C Dumbbell Triceps Extension
4 Inchworm to Superman
WEEK 3
1 Dumbbell Snatch
2 Bench Press
4 Inchworm to Superman
1 DUMBBELL
SNATCH
Sets: 3
Reps: 6 (each side)
Rest: 60 sec.
Hold a dumbbell with
one hand and push
your hips back until the
weight is below your
knees. Explosively
extend your hips and
pull the weight straight
up in front of your
body. As it passes
chest level, flip your
wrist and let the
momentum carry the
weight until your arm
is extended.
Workout II
2 BENCH PRESS
Sets: 3
Reps: 6
Rest: 90 sec.
Lie on the bench and
grasp the bar with
your hands outside
shoulder width.
Arch your back and
squeeze your shoulder
blades together.
Lower the bar to your
sternum, tucking your
elbows into your sides
at about a 45-degree
angle. Drive your feet
into the floor as you
press the bar back up.
LET THE
MOMENTUM
GENERATED BY
YOUR HIPS PROPEL
THE WEIGHT
OVERHEAD.
Dumbbell Snatch

BODY
BOOKFit trends workout
3A DUMBBELL
OVERHEAD
PRESS
Sets: 3
Reps: 6
Rest: 0 sec.
hand at shoulder level.
Brace your core and
press the weights
straight overhead.
3B ALTERNATING
DUMBBELL CURL
Sets: 3
Reps: 10
Rest: 0 sec.
hand and curl one arm
at a time, keeping your
upper arms stationary
near your sides.
3C DUMBBELL
TRICEPS
EXTENSION
Sets: 3
Reps: 8
Rest: 90 sec.
hand and lie back on
a flat bench with arms
extended above your
chest. Bend your
elbows to lower the
weights behind your
head, then extend
your elbows again.
4 INCHWORM
TO SUPERMAN
Sets: 3
Reps: 8
Rest: 60 sec.
Bend over at the hips
and place your hands
on the floor. Walk your
hands forward until
your torso is parallel
with the floor and your
arms are a bit in front of
your shoulders so it
almost looks like youre
flying. Thats one rep.
Walk your feet forward
so your hips are bent
again and then walk
your hands out for
the next rep.
WEEKLY VARIATIONS
WEEK 4
1 Dumbbell Snatch
2 Chin-up
4 Hanging Leg Raise
Hang from a chin-up bar and
contract your abs to swing your
legs up to the bar.
WEEK 5
1 Dumbbell Snatch
2 Chin-up
4 Hanging Leg Raise
WEEK 6
1 Dumbbell Snatch
2 Chin-up
4 Hanging Leg Raise
THE INCHWORM
TO SUPERMAN
BORROWS FROM
BOTH YOGA
AND P90X.
Inchworm to
Superman
Dumbbell
Overhead
Press

All Trade and Retail
enquiries please call
03 9720 5000 or email
regent@regentaus.com.au

BODY
BOOKKnowledge
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FAST MUSCLE
Im convinced. Where do
I start?
Start with four or fve 100m sprints with
90 seconds rest between each one.
Then add one to two sprints each week
until youre at 10 reps. Once youre
capable of performing 10 100m sprints
Want to get lean and strong? Speeding up your cardio is the answer, says trainer Anthony Shaw.
Theres one method of training

that will help you get leaner,
stronger and more muscular, improve
your skin and cardiovascular function,
make you feel healthier and cause your
stubborn calves to grow. Whats more,
you can do it in one or two 20-minute
sessions each week and it doesnt
have to cost you anything. Whats this
magical training system? Sprinting.
I didnt think running could
help build strength. Was
I wrong?
Traditionally, people have lifted
weights to build muscle and done
cardio to burn fat. The trouble is, this
old-school approach of low-intensity,
high-volume cardio work or high-rep
strength endurance work leads to a
reduction in the size of your type 2, or
fast-twitch, muscle fbres (thats bad),
and even to some type 2b fbres being
converted to type 2a (good for cardio,
but bad for strength and power). It will
also lead to an increase in glycogen and
triglyceride stores in your muscles,
which is why marathon runners dont
tend to get super-lean.
Basically, if you stick to lengthy
cardio workouts youll get better at
moving slowly for a long period. Youll
also get smaller, weaker and store
more fat. Of course, a decent strength
program will ofset these efects, but
youd essentially be running hard and
not getting anywhere.
So should I do long cardio
sessions?
Not if you want to look ripped. Cardio
can help you to lose fat, but it wont do
anything to build muscle. Cardio is only
strictly necessary when an individual is
so overweight its the highest intensity
they can handle. However, once
theyve adapted to it, the program
should get tougher. Which brings us
to sprinting.
Why is sprinting so much
better than jogging?
Two words: hormonal balance.
Sprinting stimulates the release of
a huge amount of anabolic hormones
into your bloodstream. As a result, your
muscles become more insulin-sensitive,
so they readily absorb more nutrients
for growth, you oxidise more fat and
the stifness of large arteries is even
reduced, which is great for staving of
heart disease. Sprinting also uses
a lot of muscles, specifcally the entire
posterior chain, as well as your quads
and hip fexors. Sprinting as fast as you
can is the defnition of high-intensity
exercise the impact and fast muscular
contractions force you to work hard.
with 90 seconds rest, you should be able
to vary the workload and start having
some real fun.
To add variety, try running hills,
changing around the rest intervals,
performing a second, shorter recovery
workout in the same week (roughly 60
percent of the volume of your main
sprint day) or doing sprints on the rower
or bike. Just stay within the hormonal
principles of short rest periods and
moderate to high-intensity levels and
youll reap the rewards.
SPRINTING STIMULATES THE RELEASE
OF ANABOLIC HORMONES, SO YOUR
MUSCLES ABSORB MORE NUTRIENTS
FOR GROWTH.
PLAY FAST AND LOOSE
Got the hang of sprinting? Vary things with these workouts
1
6 x 200m sprint
with 2min rest
Progress by adding two
sprints each week for
two weeks until youre
at 10 reps.
2
6 x 80m sprint and
back (160m overall)
with 90sec rest
Running a set distance and
back requires two acceleration
phases. Youll have to work
hard to get back up to speed
on the return sections.
3
6 x 100m sprint
with 60sec rest
Progress by adding 20m
to each sprint every week, so in
week two youll do 6 x 120m, in
week three youll do 6 x 140m and
so on. Keep the rest at 60sec.

BODY
BOOKRace Fit
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THE COACH
Christine Felstead is a runner
and yoga teacher who specialises
in improving athletic performance
through increased mobility,
strength and balance. For more
info visit yogaforrunners.com.
THE GOAL
Whether you run, cycle or
swim its common to experience
tightness, says Felstead.
Muscles tighten from repetitive
use and if not addressed this
can lead to longer-term aches
and pains, cause muscle
imbalances, restrict mobility
and ultimately lead to serious
injury. The yoga poses Ive
outlined here are beneficial for
all athletes, regardless of your
sport, because they target the
key muscle groups needed for
fluid movements while improving
overall strength and balance.

THE
WORKOUT
I suggest doing the poses four
to five times a week and doing
five reps of each pose, moving
straight from one pose to the
next, says Felstead. The best
time to do them is straight after
your run, cycle or swim because
youll already be warmed up.
Always breathe rhythmically
through your nose while doing
yoga because this will help to
focus your mind and release
tension in the body. You may find
the poses hard at first, but stick
at it and youll soon feel the
benefits. Instead of a no pain, no
gain philosophy, listen to your
body and perform each move
slowly, once on each side and
hold for 10 breaths. If you feel
any discomfort, stop.
MOTION CONTROL
4 / Supine hamstring stretch
On your back, raise your right leg and place a
resistance band around your foot. Pull your
leg towards your face, keeping it straight.
Then extend your leg to the right.
Take the belt in your left hand and repeat the
move the with your left leg. Hold that position.
Benefits
Stretches Hamstrings, adductors, iliotibial band
Strengthens Quads, adductors
Improves Range of motion of the legs
Start on your hands and knees.
Lift your hips and straighten your legs
to create a V-shape with your body.
Hold, then bring your knees to the floor,
lean forwards, lower your head and
stretch your arms out behind you.
Benefits

Stretches

Hamstrings, calves, achilles, spine

Strengthens

Adductors, quads, triceps, biceps
Improves

Range of motion of the shoulder joint
2 / High lunge
From the child pose, go into downward dog
again and bring your right foot forwards.
Bend your front leg, keeping your knee over your
ankle while straightening your back leg. Raise your
arms overhead. Hold, then return to downward dog.
Benefits
Stretches Hip flexors
Strengthens Hip flexors, hamstrings, calves
Improves Range of motion of the spine
5 / Half frog
Lie on your front, bend your right leg, reach
back with your right hand and hold your foot.
Press the top of your foot towards your
buttock, keeping your hips grounded.
Press your left forearm into the
floor, lift your chest and hold.
Benefits
Stretches Quads
Strengthens Obliques, lats
Improves Range of motion of the legs
6 / Standing pigeon
Stand with your feet together and place
your outer right ankle on your left leg just
above the knee, while curling your foot.
Bend your left leg and get as close to the floor
as possible, then relax the muscles around
your right hip joint. Hold the position.
Benefits
Stretches Glutes
Strengthens Calves, hamstrings, ankles
Improves Balance
3 / Cow pose
Sit with your legs crossed as pictured above.
Extend your right arm, bend it at the elbow
and slide your hand down your back.
Bend your left arm and slide it up your
back until your can interlock the fingers of
both hands. Hold for five to 10 breaths.
Benefits
Stretches Triceps
Strengthens Rotator cuffs
Improves Range of motion of the shoulder and hip
Improve your range of motion and reduce your risk of running,
cycling and swimming-related injury with this yoga routine.
1 / Downward dog to child pose

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The Heart Foundation has guaranteed places in a number of
the worlds famous marathons
Get your heart beating and help us ght Australias number
one killer of men and women
2014 New York Marathon entries now available
Hurry as places are strictly limited
The travel component is put together by Travelling Fit
a fully licensed travel agency. Lic. No. 2TA06522
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email nswevents@heartfoundation.org.au
?

BODY
BOOKRock Hard Challenge
1 3 4 ME N S F I T NE S S NOVE MBE R 2 0 1 3
In our champion July and August

issues of Mens Fitness, we invited
readers to take part in our eight-week
Rock Hard Challenge to see who among
you could achieve the best physical
results by doing our specially designed
workouts and following our advice about
optimum nutrition and supplements
to support your campaign. The grand
prize? A chance to appear in a featured
workout in MF, plus $1000 worth of
Black Widow supplements.
The standard of entries was high, but
after deliberating over our fnalists
before and after photographs, our
judges had a unanimous winner: Philip
Vincent, 41, of Maitland in NSW. Over the
eight weeks of the Challenge, Philip lost
4kg and impressed with his improved
muscularity, reduction in visible body
fat and overall improvement.
With four kids ranging in age from
three to 16, Philip, a duty ofcer for
Newcastle Council, fnding time to do
the workouts wasnt that easy. I go
to a 24-hour gym, because generally
the only time I can sneak away from
home is around 9.30 or 10 at night after
everyones gone to bed, he said.
What made his win just that bit more
impressive was that, midway through
the Challenge, he had to endure surgery
to remove an invasive melanoma on his
lower arm, which forced him to amend
his workouts to compensate.
I did light stuf I could do without
putting too much strain on my arm, but
I focused mainly on legs and cardio
treadmill, lunges, squats and things like
that. Luckily, the arm was good to go
after about a week-and-a-half.
Philip said he found the nutrition side
the biggest challenge. With six in the
family, its hard to be too fussy. We had
three birthdays in the middle of the
eight weeks you cant really say to the
kids: Im not going to have any of your
birthday cake. I just tried to be sensible
and eat as cleanly as I could and avoid
anything too over-processed or fatty.
After eight weeks, Philip said he liked
what he saw in the mirror.
I was using the mirror and my belt as
a guide rather than the scales, because
its more about how you look than how
much you weigh. Ideally, youd want
to gain muscle and lose fat at the same
time, so the scales arent necessarily
a good indicator.
When we rang Philip to tell him hed
taken out the inaugural RHC, he couldnt
believe it. Im blown away to be the
2013 winner, he told us. Having a goal
was great incentive to go to the gym at
10 at night when it would have been
so much easier to just go to bed or watch
television for an hour. The Challenge
gave me something to aim for over
those eight weeks, a set deadline that
I had to meet.
DOING THE ROCK HARD
CHALLENGE AS A GOAL
WAS A GREAT INCENTIVE.
Dad-of-four Philip outmuscles the eld in MF s 2013 Rock Hard Challenge.
Hard work:
Over eight weeks,
Philip lost 4kg, lost
body fat and gained
lean muscle.
ROCK HARD!
OUR FINALISTS
Chris Cannon
Age: 27
From: Bentleigh, VIC
Ivan Scarfo
Age: 26
From: Sydney, NSW
Tony Hokins
Age: 30
From: Emerald, Qld
PRESENTS

SC REBOARD
High Performance Guide
BLUE DINOSAUR
PALEO BAR
Heres Blue Dinosaurs beaut
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best-looking Paleo bar on the
planet. Cant argue with that.
>> bdpaleo.com
ADIDAS BOOST
Adidas says: Boost provides
a higher energy return than
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material in the running
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comfort with responsive
energy for the ultimate
running experience. We say:
Do your running feet a favour
and buy a pair now.
>> adidas.com.au
ENDURA PRO
BODY BARS
Need a quick protein boost and
dont have time to faf around
making a shake? Grab one of
these little buggers. Endura
Pro Body Bars pack a powerful
protein punch in Mint Slab
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Carry one in your gym bag
for a fast post-workout snack.
>> endura.com.au
POLICE LOOK BEYOND
SPECIAL EDITION
Its back to the 80s and
the classic aviator shape,
reinterpreted by the style
gurus at Police. Comes in black
or brown and is specially gold-
plated and embellished with
leather inserts.
>> policelifestyle.com
MIO ALPHA
Stylish yet functional, the Mio
is easily set up for heart-rate
zones without the instruction
manual. For the first time
ever, I was able to monitor my
resting heart rate after a nights
sleep. No chest straps meant no
discomfort all night. Bluetooth
compatibility works well with
apps such as RunKeeper.
David Lee MF Personal Trainer.
>> $249, rebelsport.com.au
MG BODY
MAGNESIUM SPRAY
The advantage of using
a spray is that taking
magnesium orally can
lead to diarrhoea and other
complaints. Magnesium is
an essential nutrient for
maintaining health and this
is the best way to consume it.
>> mgbody.net

MOUSDASH
BRISBANE SKY RUN
Do your bit for Movember and
prostate-cancer research by
grabbing a few fuzzy-lipped
mates and running 10.5km up
Brissies Mt Coot-tha. You can
enter solo, as a bootcamp
group or part of a threesome.
>> weekendwarriorevents.
com.au
SIRENA TUNA
Up your omega-3 levels with
Sirenas famous and tasty
chunk-style tuna in extra
virgin olive oil. No need to
waste time heading to the
fish markets get this super-
food into you straight from
a convenient can.
>> sirena.com.au
POLICE SUNGLASSES
Look super-cool and ever-
so-slightly mysterious this
summer in these stylish
sunnies. Remember the
model number: S8754.
>> $269, policelifestyle.com
VICTORINOX CHRONO
CLASSIC 1/100TH
Inspired by the Swiss Army
knife, simple clicks switch
Victorinoxs Chrono Classic
from stylish timepiece to
precision chronograph.
>> >> $1200, stockists
(03) 9572 9820
HORLEYS CREATINE
XTREME
Contains key compounds
creatine and beta-alanine
to help you push your
fatigue threshold and bust
a PB every workout.
>> $96, horleys.com
LUKE AND SCOTT:
CLEAN LIVING
The first book by My Kitchen
Rules personal trainers Luke
Hines and Scott Gooding
contains a three-week healthy
lifestyle plan to help you
change your life.
>> hachette.com.au

American wingsuit yer Jeb Corliss, 37, recounts the harrowing moment
in 2012 when he clipped South Africas Table Mountain at 200km/h.
YOU CANT HIT
SOMETHING THAT
FAST AND LIVE.
Hindsight
It was a strange day. I was on

a production and it was pretty
much over. During the drive to location
for the fnal jump we hit really bad
trafc. I dont like being rushed, so
I was getting agitated.
At the launch spot I decided I wanted
to target-test again. I had some people
setting up balloons for me that I was
going to hit.
We fnally got into location and the
communication with my people setting
up the balloons, for some reason, wasnt
working properly. They were breaking
up. And that started to irritate me more.
I already knew I was going to push
deeper and go in harder. And its not
a forgiving site. I was gearing up for
doing something super-hardcore.
I was already in training for a future
project where I deliberately touch
things on purpose touch-and-gos.
I was getting way too comfortable getting
close to stuf. The biggest problem was
that I was getting close to things and
getting away with it. I was becoming
too confdent. I was starting to lose the
fear that protects you. I mean, there are
diferent kinds of fear. Theres fear that
hinders you thats dark and abstract
and not real. But then theres real fear,
like: Hey, if you mess up on this you
die. I started losing a little bit of respect
for what I was doing. Over the previous
three days I was getting closer and closer
and I felt like: Dude, I can do whatever
I want. I was giving myself less margin
for error. Its one thing to be going
200km/h and be metres from things,
but if youre giving yourself inches, its
unrealistic. Youre getting into a world
where you will eventually misjudge.
I was going for a black balloon that
was basically lying on the rocky outcrop
[away from the ledge where he launched
from] and was going to try and kick it
with my foot. My people on the ledge
[Table Mountain, in Cape Town, is 1085m
high] said the balloons were moving
because of the wind, so to be careful.
I understood what they were saying and
I thought: I can deal with it, but when
youre going that speed, its silly to think
you can deal with it. On the way down
I saw the black balloon and it was lower
and the silver balloon was higher.
I thought: The silver balloon is too
high. What a stupid thought. I decided
to go for the lower one because it was
more challenging.
I was sufering from a kind of optical
illusion. I didnt realise that behind the
ledge the balloons were on was another
ledge and the wind had blown the black
balloon down and hooked it on a lower
ledge. I couldnt see that ledge. Now, in
order for me to hit the black balloon,
I had to hit the unseen ledge.
When I impacted, it was a shock,
because I didnt see it coming. It was
so powerful, so jarring and extreme.
I couldnt believe a human being could
hit something that hard. Multiple
thoughts went through my mind. At frst
it was like, I just impacted. Then it
was: Wait a minute, if I impacted, how
am I not dead? You cant hit something
going that fast and live. Finally I thought:
OK, Im not dead now, but Im going
to die. It makes no diference if I pull or
dont pull Im dead. I had to make
this choice between a quick death or a
long, slow, bleeding-out death. Then the
mathematical part of my brain said: Pull
now or die. I reached back and pulled.
My parachute opened. I was one second
under canopy and I hit the ground.
I was in so much pain, but I remember
thinking: Im so happy I got this little
extra time to live.
As told to Todd Cole
To see the impact of the crash, YouTube
Jeb Corliss Table Mountain.
I KNEW I WAS GOING TO
DIE. I HAD TO MAKE THE
CHOICE BETWEEN A QUICK
DEATH OR A LONG, SLOW,
BLEEDING-OUT DEATH.
Bird man bravery:
Corliss broke both
ankles and tore his
ACL in the accident.

Mens Fitness - November 2013 AU

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