Vous êtes sur la page 1sur 2

M

2006 POSTER SERIES


®
BELOW
Our 2006 Men’s Health poster series
delivers the results you want in the time you
have—with workouts from the world’s top
experts. This month: a lean, muscular body
10 BODY-FAT
PERCENTAGE
NEEDED FOR
COVER-MODEL ABS

THE PAYOFF
FASTER FAT LOSS The traveling deadlift and Turkish getup, featured here,

A force your body to engage more muscles than typical bodybuilding exercises
do. And that means you’ll burn more calories than ever before.
GREATER STAMINA The fast pace of this routine not only melts fat,

SIX-PACK
but also improves your overall endurance. So, as you progress, you’ll be able to
go harder and longer in each subsequent workout. The end result:
You’ll get leaner faster.
EXTRA MUSCLE Because this plan incorporates power exercises—such as
19.7
AVERAGE GUY’S

BY the hang clean and jump squat—it targets your fast-twitch muscle fibers.
And since these fibers have the greatest potential for size and strength, that
leads to bigger, stronger muscles.
BODY-FAT
PERCENTAGE

SUMMER BENCHMARK OF SUCCESS


HOW DO YOU MEASURE UP?
Most men judge weight-loss success by their waistlines. And that’s fine, but it doesn’t measure
your ability to burn fat. In this test, you’ll sprint as fast and as far as you can. The farther you can

5 6
run at your fastest pace, the better prepared your body is to last through high-intensity fat-burning
workouts like this one.
Lace up your running shoes and head to an open stretch of road or track. After a 2- to 3-minute
TO
warmup jog, sprint at your top speed for as long as possible. Stop as soon as you feel yourself AVERAGE MH
slowing down and record either your time or your distance—whichever is more convenient. FITNESS MODEL’S
BODY-FAT
PERCENTAGE
START
TRACK YOUR PROGRESS [MAXIMUM TIME
OR DISTANCE]
Record your time or distance on this chart. Then
WEEK 2
follow the plan on the back of this poster and retest [MAXIMUM TIME
OR DISTANCE]
yourself every 2 weeks. Go to MensHealth.com/
poster/ to compare your improvement with FINISH
[MAXIMUM TIME
that of other Men’s Health readers. OR DISTANCE]

YOUR GOAL: A CHISELED BODY


YOUR TIME: 24 MINUTES
Some beliefs are painfully slow to perish, like the one that declares intense aerobic
190
AVERAGE GUY’S
WEIGHT IN POUNDS
exercise is the best method for burning fat. “This misconception could be what’s
keeping you from a lean physique,” says Michael Mejia, M.S., C.S.C.S., a Men’s
Health exercise advisor. The reason is simple: “Most men invest their energy in
exercise that boosts their caloric expenditure only while they’re working out,” says
Mejia. For example, a 45-minute spin on a stationary bike or a moderate jog
through a park. Resistance training, on the other hand, elevates your metabolism

2
for up to 48 hours afterward. So it pays fat-loss dividends long after your workout
ends. And, turns out, lifting weights is highly underrated for burning calories
during your session, too. A recent study from the University of Southern Maine
found that an intense weight-training session burns as many as 71 percent more
B Y M YAT T M U R P H Y calories than previously thought—putting it on par with aerobic exercise.
P H OTO G RA P H BY NUMBER OF
Mejia’s workout plan creates an enormous metabolic demand on your body POUNDS OF FAT
H O WA R D S C H AT Z by blending explosive exercises and combination lifts in a fast-paced circuit. THE AVERAGE GUY
Alternate between Workout A and Workout B, performing three workouts a week NEEDS TO DROP
and resting a day between sessions. In the first 2 weeks, do three sets of each TO REDUCE
HIS BODY-FAT
exercise, resting 60 seconds between sets. In weeks 3 and 4, perform each routine PERCENTAGE BY
as a circuit. That is, do one set of each exercise without resting between moves, 1 POINT
then rest 90 seconds between circuits. Complete a total of three circuits.

JUNE06_POSTER_FIN_6.indd 1 7/20/06 8:13:50 AM


WORKOUT WORKOUT

A B
1 Pushup/Pullup Ladder
Stand next to a pullup bar and get into pushup position. Do two pushups, then stand up
and grasp the bar with your hands slightly more than shoulder-width apart. Pull yourself
up until the bar is at shoulder height, then lower yourself.

The plan: Add two pushups and one pullup each time you repeat the pair. So you’ll start by
doing two pushups and one pullup. Next, you’ll do four and two, then six and three, and so
on. Stop when you can do 10 pushups and five pullups or when you reach technical failure—
that is, when your form falters or you can no longer control the speed of your repetitions.
Perform three ladders in weeks 1 and 2; do the ladder as part of a circuit in weeks 3 and 4.

1 Hang Clean to Front Squat to Push Press


Grab a barbell with a shoulder-width grip and dip your knees, as if you a standing position, then press the bar overhead. Lower the bar to the
were about to jump. Quickly reverse the motion and shrug your shoul- starting position. That’s one repetition.
ders as you pull the bar straight up and rise onto your toes. As the bar
approaches chest height, bend your knees and swing your elbows The plan: Do six repetitions with a weight you would typically use to 2
forward to “catch” the bar in the crooks of your fingers. Now lower push-press six times. Perform three sets in weeks 1 and 2; do the
your body until your thighs are parallel to the floor. Push back up to move as part of a circuit in weeks 3 and 4. Dumbbell Jump Squat to Squat Thrust position, with your hands on top of the dumbbells. Reverse the motion,
Stand with your feet shoulder-width apart and hold a pair of dumb- bringing your legs forward so your feet are under your shoulders,
bells at your sides. Lower your body about 6 inches, then jump as high then pushing back up to a standing position. That’s one repetition.
2 as you can. Land softly on the balls of your feet and immediately sink
into a squat, lowering your body until you touch the dumbbells The plan: Do eight repetitions. Perform three sets in weeks 1 and 2;
Dumbbell Double Wood Chop to the floor. Kick your legs out behind you so you’re in pushup do the move as part of a circuit in weeks 3 and 4.
Hold a light dumbbell with a hand-over-hand grip, your arms extended
above your right shoulder. Keeping your arms straight but not locked, bend
at the knees and forcefully rotate your torso to the left as you draw your
arms down and across your body. When your hands reach the outside of
your left ankle, pause, then quickly reverse the movement with the same
intensity, pausing at the top. That’s one repetition. Do eight, then hold the
weight over your left shoulder and repeat the move, this time chopping
to your right.

The plan: Complete eight repetitions on each side. Perform three sets in
weeks 1 and 2; do the move as part of a circuit in weeks 3 and 4.

3
Piston Bent-Over Row
Holding dumbbells, stand with your feet shoulder-width apart. Bend forward
until your torso is almost parallel to the floor and your arms hang straight
down, palms facing each other. Pull the weights to the sides of your chest. 3
This is the starting position. Keeping your right arm as still as possible, lower
the weight in your left hand until your arm is straight. Lift the dumbbell back Traveling Deadlift
up to the side of your chest, then lower your right hand. Continue alternating.
Stand with a light barbell on the floor in front of you, your feet shoulder-
width apart and the bar directly over your toes. Bend your knees and
The plan: Complete eight repetitions with each arm. Perform three sets in 4
grasp the bar with an overhand grip with your hands just outside your
weeks 1 and 2; do the move as part of a circuit in weeks 3 and 4.
knees. Keeping your head and back straight and the bar close to your

4
body, stand up. Next, step forward with your left foot and then with Medicine-Ball Bicycle Maneuver
your right so your feet come together. Lower the bar to the floor and
Lie on your back holding a medicine ball in front of your chest, elbows flared
Turkish Getup repeat the move, this time stepping forward with your right foot.
out to the sides. Bend your knees 90 degrees and raise your legs so your thighs
Lie on your back with your legs straight. Hold a dumbbell in your right are perpendicular to the floor. Next, curl your torso up so your upper body is at
The plan: Do eight to 10 repetitions. Perform three sets in weeks 1 and 2;
hand with your arm straight above you. Keeping your elbow locked a 45-degree angle. This is the starting position. Bring your left knee toward
do the move as part of a circuit in weeks 3 and 4.
and the weight above you at all times, stand up. (Move your legs and your chest as you straighten your right leg, and simultaneously twist your
left arm underneath you to push yourself up.) Still keeping your right upper body to the left until your right elbow meets your left knee. Reverse the
arm straight and the weight above you, reverse the motion to return move, drawing your right knee to your left elbow.
to the starting position.
The plan: Do 10 repetitions on each side. Perform three sets in weeks 1 and 2; do
The plan: Complete eight repetitions on each side. Perform three sets the move as part of a circuit in weeks 3 and 4.
in weeks 1 and 2; do the move as part of a circuit in weeks 3 and 4.

mc P H OTO G RA P H S BY B E T H B I S C H O F F
GROOMING: KEVIN DONLIN/SUSAN PRICE
Go to MensHealth.com/poster/ to chat about this workout with other Men’s Health readers.

JUNE06_POSTER_FIN_6.indd Sec1:1 7/20/06 8:13:55 AM