Académique Documents
Professionnel Documents
Culture Documents
TRA
LIAN
STRIP DOWN,
NUTRITION
BULK UP PLAN
P. 62
DWAYNE
JOHNSON
ROCK OF THE
CENTURY
14 PAGES OF HIS:
` EXCLUSIVE
PHOTOS
` TOTAL ARM
ROUTINE
` KEYS TO
SUCCESS
BUILD THE
PERFECT
BODY
WITH OUR
TIME UNDER
TENSION
PROGRAM
GET
WIDE
NOW
BIGGER
DELTS IN
JUST 14 SETS!
AVOID
NECK
PAIN
CHOOSING
THE RIGHT
PT
JANUARY 2016
ISS. 335
atch
m
d
n
a
ix
M
you
n
e
h
w
s
r
flavou
more!
r
o
g
k
1
buy
KG FOR $
KG FOR $
ART
T
S
CK
b/BULKNUTRIENTS
a/BULKNUTRIENTS
x /BULKNUTRIENTS
Inside
JANUARY 2016
VOLUME 335
FEATURES
8 GUEST EDITORS LETTER
62 12 WEEK CHALLENGE
Strip fat and pack on muscle
with our simple food plan.
70 TIME UNDER
TENSION TRAINING
78 SUPPS
FOR FITNESS
Maximise results
with the right
supplements.
84 75 YEARS,
75 TIPS
95 GRAPPLING
FOR SUCCESS
We profile UFC
fighting champ
Kyle Noke.
98 RESULTSFOCUSED
How to choose a
credible personal trainer.
IN EVERY ISSUE
10
12
22
34
108
HOT LIST
EDGE
TRAIN
EAT
SUPPS
ON THE COVER
Dwayne Johnson
Photograph by Per Bernal
6R\RXZDQWPRUHHQHUJ\"
HIGH
O C TA N E
7.':1:8 3*7,> 472:1&
:89 & 8>3*7,.89.( '1*3) 4+ (*79.E*) 47,&3.( -*7'8 &3) -*7'&1 *=97&(98a
479-*:19.2&9*57*<4704:93&9:7&1*3*7,>*=5148.43
+HUHLVZKDWVRPHRIRXUFXVWRPHUVKDGWRVD\
After a really long day and being pretty tired I had a double dose of
High Octane before I went to the gym at 7pm. I had so much energy I
got kicked out at 10:30pm when the gym closed. 3.5 hours and I could
have kept training. WOW, this stuff works.
I.V
I play basketball and High Octane has taken my game to a new level.
Just when I think I should be getting tired is when it really kicks
in. Unending stamina, strength and mental clarity like I have never
experienced, with no come down. Unbelievable.
S.P
I took your recommended dose of High Octane before a long distance
cycle race that I usually just barely nish. This time I nished 3rd in
my age group and I wasnt even tired when it was over. Im 65 years
old. Thanks a lot Eden Healthfoods.
T.M
TRA
AU S
Full circle
L IA N
PUBLISHER
Ian Brooks
EDITORIAL
Editor Gary Phillips; gary@paragonmedia.com.au
Chief Sub Editor Alison Turner
ART
Art Director Lee McLachlan
SUBSCRIPTIONS
Subscriptions Manager Julie Hughes
(02) 9439 1955; subs@paragonmedia.com.au
ADVERTISING
Advertising Representative Sonja Halstead
sonja@paragonmedia.com.au; 0411 515 871
ADVISORY BOARD
Rich Froning The reigning and four-time CrossFit Games champ
Greg Glassman Co-founder of CrossFit, the worlds fastest growing tness movement
Jim Manion Chairman of the IFBB pro league and president of the US National Physique Committee
Nick Mitchell One of Britains leading personal trainers and owner of uptness.com
Mike OHearn Former TV Gladiator who has titles in bodybuilding, powerlifting and judo
David Sandler One of the worlds leading strength and conditioning coaches
Tim Ziegenfuss Sports nutrition and exercise scientist who is chief executiove of the Center
for Apllied Health Sciences
Sincerely,
Environment
ISO 14001
PEFC/xx-xx-xx
JANUARY 2016
Certification applies to
Offset Alpine Printing
PER BERNAL
Dwayne Johnson
Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental management. The
paper comes from sources certified under the Programme for
Endorsement of Forest Certification scheme (PEFC). Please
recycle this magazine or give it to a mate.
BREAK THROUGH
Tanita.Australia
@tanita_aus
@tanita_aus
PLAY
RAINBOW
SIX
SIEGE
The Rainbow Six series elevates
MONTH
TRAIN
MINUTES
OR MORE
WATCH
10
JANUARY 2016
NERIUM: EHT
A powerful mix of B vitamins,
selenium, and coffee extracts
give you a hyper shot of focus.
Take that, afternoon drag.
See nerium.com for more
information.
LUCASFILM
If you get within two blocks of any movie theatre on Dec. 17, you
may hear a high-pitched squeal thatll send shivers down your
spine. This is the worlds largest collective nerd-gasm as The Force
Awakens arrives with real sets, real props and characters you
actually care about. Can it pull the greatest Jedi mind trick of all
and wipe the prequel trilogy from our memories? Lets hope so!
SUPPLEMENT
30%
PROTEIN
WITH OAT
FLOUR!
HIGH IN PROTEIN
FROM 3 QUALITY
SOURCES:
:+(<3527(,1
0,&(//$5&$6(,1
(**:+,7(3527(,1
DISTRIBUTED BY
NEWS
IEWS / SPORT
JANUARY 2016
INSPIRATION
thumb nearly an inch into his shin.
Thats how bad the swelling was,
Klutka says. A co-worker told me,
That usually means only one of two
things heart failure or kidney failure.
Klutka was rushed to the hospital
where doctors found heavy blood
clotting and a large mass that had
taken root in his inferior vena cava,
the largest vein in the body that brings
blood back to the heart from the
lower extremities. Doctors initially
believed it was a clot, but a second
opinion found that it was cancerous.
Klutka immediately underwent
aggressive chemotherapy in the
hopes of shrinking the mass enough
to remove it surgical procedure that
carried a survival rate of only 30-50
per cent. After a week of constant
headaches and vomiting from chemo,
he made a decision: if he was going to
survive surgery, he needed to be in
the shape of his life. He took himself
off bed rest and went down to the
basement with one of his friends.
They devised circuits of 10-15 reps on
exercises with two minutes of jumping
rope between. On chest day hed
bench, then do dumbbell flyes, ring
push-ups and incline dumbbell presses.
Klutka would often get sick in the
middle of a routine, run to the toilet to
vomit, then return to finish his set. But
rather than lose weight, he built up
from 86kg to 93kg in three months.
The surgery in March 2014 was
successful. Besides removing the
mass, doctors also took his right
kidney (which had died due to lack of
blood), part of his intestine and
scraped his aorta and pancreas. But
complications ensued. His body began
leaking lymphatic fluid. Doctors put in a
port in the side of his abdomen to drain
fluid and kept it there for two months.
His long slog continued: a surgery
for his back issues followed, and he
caught an infection that paralysed
him for two months. More surgeries
were required to fix the damage.
By the time he was back on his feet
EDGE
NEVER STOP FIGHTING Klutka trained through chemotherapy, vomiting between sets.
JANUARY 2016
13
EDGE
ASK M&F
CLAP IT UP
Clap push-ups
build explosive
power needed
for all athletes
whereas standard
push-ups build
strength
Burning questions
We answer the fitness queries that are keeping you up at night
JANUARY 2016
A:
a row of machines or
a rack of weights to get
in a good workout. Your body weight
can provide all the resistance you
need to build strength and sculpt
muscle. Try this quick workout from
Eric Von Frohlich, owner of EVF
Performance and co-owner of Row
House in New York City. Its designed
to target all your major muscle
groups while also boosting your
heart rate in just 15 minutes.
ASK M&F
Q:
A:
THE 15-MI
DO-IT-A
WORKO
Q:
I have a
nagging
lower-body injury
thats screwing
up my cardio.
What can I do?
JACK M
A:
WHER
Perform as a circuit
repeat until 15
minutes are up. Rec d your total rounds.
CLAP PUSH-U
REPS: 5
Perform a push- p explosivel
so you can clap
et
SQUAT
REPS: 10
Stand with feet s ulder width
and squat as dee y as you can.
SIT-UP
REPS: 15
Move through the ull ra
of motion.
DUSTIN SNIPES
EDGE
UARY 2016
EDGE
KNOW THE
PROBLEM
Pain in
the neck
PROTECT
YOUR NECK
Do three rounds of the following three
exercises. In each round, do three
reps in each direction described.
Hold an isometric contraction in
each position for five seconds.
CERVICAL ROTATION
Turn your head slowly
side to side.
THE FIX
JANUARY 2016
CERVICAL FLEXION
RETRACTION/
PROTRACTION
DISTRIBUTED BY
WWW.FLUSHFITNESS.COM.AU
EDGE
HER FIT
Strong is the
new sexy
Personal trainer, nutrition and health coach and IsoWhey Sports athlete
ALEXA TOWERSEY finds some time between workouts to talk to us.
SHE STARTED WEIGHT
TRAINING on a mission for
muscles after being teased as a kid
for being too skinny her nickname
was Alexa Anorexia! So training,
and the weights room, became her
sanctuary. Now its her profession.
Whats it like to be a PT?
If I had to describe being a trainer
in one word, it would be empowering.
For me as a trainer, there is nothing
more rewarding than seeing a woman
gain strength and self-confidence in
the weights room, and then watching
how this changes their attitude
towards the rest of their life.
18
JANUARY 2016
JANUARY 2016
19
EDGE
EXTREME FITNESS
Tri-force
GOMES TOP
3 IRONMAN
TIPS
JOIN A GROUP
Find a group of
triathletes in your town
and train with them. Add
a good cause to your
challenge and train with
Can Too (cantoo.org.au).
FINISHERPIX
FUEL RIGHT
20
JANUARY 2016
GYM BAG
EDGE
GARMIN
INDEX
SMART SCALE
In addition to weight,
this scale measures
body mass index,
body fat percentage,
water percentage,
muscle mass and
bone mass. Designed
for multiple users,
this scale has an
easy-to-use interface
and automatically
uploads measurements
over wifi to Garmin
Connect.
garmin.com.au
HENTY TUBE
BACKPACK
POWERTUBE
PRO
FLEXIBAND
This is specially
designed to improve
upper and lower
body flexibility while
ensuring controlled
and safe movement.
Perfect for safely
reaching flexibility
goals. FlexiBands are
available according to
height in small (pink),
medium (orange)
and large (green).
powertubepro.
com.au
RENU 28
POWERTUBE
PRO TRACK
BALL
21
BUILD MUSCLE,
BURN FAT,
PERFORM BETTER
appeal
After a top four
finish at the 2015 Mr
Olympia Mens Physique
Showdown, IFBB
physique pro RYAN
TERRY is training to get
bigger and leaner than
ever. Find out how the
2010 Mister International
is getting jacked fast.
BY MARK BARROSO
22
JANUARY 2016
PHYSIQUE
TWO-TIME
CHAMP
Terrys accolades
include the 2013
European Arnold
Classic Championship
and a British National
Championship.
WORKOUT
EXERCISE
SETS
REPS
Triceps dip*
Single-arm triceps
cable pushdown
3 10-12**
Skull crusher
10-12
EZ-bar curl
8-10
Single-arm DB curl
8-10**
DB hammer curl
8-10
Sit-up
50
Oblique twist
20**
Plank
Failure
Weighted crunch
12-15
TRAIN
DONT GO HEAVY
JANUARY 2016
SHAKE THINGS UP
Vary your workouts so
you hit upper, lower,
obliques, transverse
abdominis and the
entire core.
23
TRAIN
BODY WEIGHT
Hang
time
WHY IT WORKS
The stabilised exercises serve as
active recovery from the explosive
work. Since youre using a different
leg-raise variation on each set,
youll hit your abs and obliques
from a variety of angles. This is
total-body HIIT that will have the
sweat pouring off you and leave
your entire core sore the next day.
WORKOUT
DIRECTIONS: set a timer for 10 minutes
E X E RC I S E
REPS
10
10 each leg
Clapping push-up
5-10**
Squat jump
30 sec
JANUARY 2016
QUICK TIP
IAN SPANIER
RATE MY WORKOUT
TRAIN
QUICK
TIP
Press protection
John C. sent us his delt workout and said he suffers
from shoulder pain. Heres how we helped him work around it.
BY SEAN HYSON
OUR ADVICE
JOHNS
OLD WORKOUT
EXERCISE
SETS
REPS
Dumbbell
overhead press
10
Front raise
12
Lateral raise
12
Rear-lateral raise
12
M&F RATING: C
DUSTIN SNIPES
JOHNS
NEW WORKOUT
EXERCISE
SETS
REPS
Landmine
press
12-15
Rear-delt
raise
20
Lateral raise
15
Front raise
15
JANUARY 2016
25
TRAIN
INSTANT MUSCLE
HOW TO DO IT
HINGED
LATERAL
RAISE
HOLD A
DUMBBELL
in each hand with
arms hanging at
your sides. Keeping
your lower back
in its natural arch,
bend your hips back
until your shoulders
are just in front of
them. This puts you
in position for your
side delts to work
optimally as you
raise your arms.
DID YOU
KNOW?
QUICK TIP
Pain-free
shoulders
26
JANUARY 2016
RAISE THE
WEIGHTS
straight out to your
sides but no higher
than 90 degrees
with your palms
facing down. Keep
a slight bend in your
elbows. Lower
the weights under
control. Dont swing
your reps up.
GET MORE
training tips
and diet advice by following
Sean on Twitter: @seanhyson
Lay back,
six-pack
There may be no better exercise
for making your abs pop than the
decline sit-up, which trains all your
deep core muscles and the sixpack muscle so it really pops.
BY SEAN HYSON
TRAIN
HOW TO DO IT
DECLINE
WEIGHTED SIT-UP
ANGLE
A BENCH
downwards. Hook
your feet under
the pad and
hold a weight
plate on your
chest.
EXHALE
AND CURL
your body up off
the bench until
your elbows
touch your thighs.
Slowly return to
the start.
DID YOU KNOW? The decline sit-up works not only the
abs but also the hips, making you a better runner and
stronger squatter. The extra weight forces maximum
recruitment of the rectus abdominis, promoting growth of
the six-pack muscle so it can show even under your shirt.
QUICK
TIP
Start with a
shallow angle to
get used to the
exercise and
make it steeper
over time.
G RO O MIN G BY C HR IS T IE CA I O L A ; SH O T O N L O CAT I O N AT M AT R I X F I T NE S S, A S T O R I A , N Y
EDGAR ARTIGA
JANUARY 2016
27
TRAIN
EXPERT ADVICE
CHECK
YOUR EGO
Power to
the lifter
Personal trainer SHANE ADJIBADEs body
talks to him. If youre listening, so does yours.
AS TOLD TO ZACK ZEIGLER
PHOTOGRAPHS BY
ERICA SCHULTZ
28
JANUARY 2016
XXXXXX
TRAIN
29
TRAIN
RATE MY WORKOUT
QUICK TIP
If your knees
hurt, work your
hamstrings
more. Muscle
imbalances can
cause knee pain.
Work around it
Carl sent us his leg workout and said his knees hurt. Heres
how we helped him out. BY SEAN HYSON
OUR ADVICE
CARLS
OLD WORKOUT
EXERCISE
SETS
REPS
Squat
10
Lunge
Leg extension
12
Leg curl
15
JANUARY 2016
NEW WORKOUT
EXERCISE
SETS
REPS
Box squat
10
Reverse lunge
12
Romanian deadlift
15
Leg curl
15
ART BREWER
BODYBUILDING
TRAIN
DID YOU
KNOW?
Fill your
frame
Pro tips from Mr Olympias trainer on how to get the body you want.
BY HANY RAMBOD
A BODYBUILDERS PHYSIQUE
has traditionally been described as
an X, complete with wide shoulders,
a small waist and big legs. The term
V-taper has evolved to describe
X
(CLASSIC PHYSIQUE)
BOLD X
(BODYBUILDING)
ABS A well-developed
mid-section establishes
the rest of the physique.
BODY PARTS
SHOULDERS All groups
will perform presses and
variations of lateral raises.
PAVEL YTHJALL
JANUARY 2016
31
TRAIN
KETTLEBELL CLASS
Double
your
money
Jonathan Walker
demonstrates
the start position.
andyboltonstrength.org
32
JANUARY 2016
ANDY BOLTON
TRAIN
THE PRESS
Once the bells are racked,
switch to a slightly narrower stance,
just inside shoulder width apart.
Load tension into your body by
pushing your feet through the floor,
flexing your quads, clenching your
butt, bracing your abs and crushgripping the bells.
Sniff in through your nose and
quickly drop into a quarter squat.
Do not try to sit back or youll drop
the weights forward. Instead, drop
into a quarter front squat keeping
your torso near vertical, with some
forward movement of your shins.
Drive up out of the quarter squat
and push the bells overhead.
When you have both bells locked
out, hold for a second. You should
still be tight from head-to-toe and
your shoulders should be packed.
Your arms should be straight and
in line with your ears, not forwards
towards your forehead.
OPTION TWO
Pull them down to head height
and then let them drop to the rack
position. As they drop into the rack
position, bend your knees and assume
the quarter position to catch the bells
and soften the impact. If you chose
this option, be sure to assume the
stationary start position before
beginning another rep. Do not try to
drop the weights on the way down,
catch them and immediately begin
another rep or your form will suffer.
I recommend using option one if
youre looking to build strength and
option two if youre looking for fat
loss and endurance.
HEELS UP OR DOWN?
People often get confused with the
double push press because they
dont know whether to keep their feet
ALTERNATIVE OPTION
Another method is to start off with
strict presses but finish of with the
double push press. Lets say you
can do three triples with a pair of
28kg bells on the strict military
press. Do those and then finish each
set with two reps of the double push
press. No need to put the bells
down because youll already have
them in the rack position after
finishing your strict presses.
This combination is a great way
to build strength. Try not to exceed
five reps per set. Youre best off
choosing a weight you can strict
press for 1-3 reps and then ending
the set with 2-4 reps of double push
press for five reps in total. Give it
a shot; you wont regret it.
JANUARY 2016
33
THIS MONTH
The power
of citrus
Grapefruit and oth
her citrus
fruits can have a major
positive impact on
n your diet.
ORANGES, tangerines
34
energised. Moreover,
theyre truly mans best
friend: a study published
in the Asia Pacific Journal
of Clinical Nutrition found
that eating lycopene-rich
foods, such as pink
grapefruit, may greatly
reduce a mans risk of
developing prostate
cancer. You gotta
love that.
JANUARY 2016
PETR GROSS/STOCKFOOD
EAT
Roasted
pears
Caramelised natural sugars
and a satisfying crunch
will make you forget
youre eating a healthy
dessert.
ROASTED
PEARS WITH
MUESLI AND
CRANBERRIES
MAKES 6 SERVINGS
3
3
pears
tbsp stevia
tsp ground cinnamon
cup dried cranberries
cup low-fat muesli
cup apple juice
1 cups low-fat vanilla frozen
yoghurt, divided into 6 scoops
DID YOU
KNOW?
140
3g
25g
1g
CALORIES
PROTEIN
CARBS
FAT
SAM KAPLAN
JANUARY 2016
35
EAT
FUEL
Talking
turkey
The bird is the word. Turkey
is a super-lean source of
important proteins for muscle
growth. So get gobbling.
ROAST TURKEY
YIELDS 12 SERVINGS
36
155
29.4g
0.1g
4g
218
25.6g
0.1g
13g
CALORIES
PROTEIN
CARBS
FAT
CALORIES
PROTEIN
CARBS
FAT
JANUARY 2016
TURKEY RENDANG
YIELDS 4 SERVINGS
401
38.5g
CALORIES
PROTEIN
7.9g 23.7g
CARBS
FAT
TURKEY CAESAR
SALAD
YIELDS 4 SERVINGS
508
52.4g
29.9g 17.5g
CALORIES
PROTEIN
CARBS
FAT
JANUARY 2016
37
EAT
15-MINUTE FEAST
DID YOU
KNOW?
Tryptophan in
turkey doesnt
necessarily make
you sleepy, but
overeating will.
TURKEY WITH
RICE SOUP
YIELDS 2 SERVINGS
JANUARY 2016
333
40g
28g
6g
CALORIES
PROTEIN
CARBS
FAT
SAM KAPLAN
A stronger
soup
6
4
1
2
EAT
Pistachios
Snack on this nutritious nut to help manage your waistline. BY ADAM BIBLE
QUICK
TIP
PISTACHIO BUTTER
SERVES 10
GOOD TO GO
G
40
of Nutrition suggests
that pistachios may
actually have 5 percent
fewer usable calories
than food researchers
previously calculated.
Further, a preliminary
study from UCLA in
the US suggests that
controlled portions of
pistachios can be
JANUARY 2016
included in a healthy
diet, even for those
managing their weight.
Although causation has
not yet been proven
and further research is
needed, these studies
suggest that pistachios
can be a delicious snack
that may help support
weight management.
FOTOFOOD/STOCKFOOD
TO
O-GO BAGS MAKE
p stachios a wise
pi
pick-up when youre on
he move. If you need
th
nother reason:
an
prreliminary studies also
uggest that pistachios
su
may have a role in
weight management. A
mall preliminary study
sm
from the British Journal
1 FOOD, 5 WAYS
EAT
Capsicum
Nutritious and versatile, its much
more than a salad topping.
BY DEBI ZVI
COOK AN
EGG-IN-A-HOLE
MIX A CAPSICUM
MAKE
WHIP UP A
SLAW
PICKLED CAPS
STIR-FRY
WOLFGANG USBECK/STOCKFOOD
BAKE
STUFFED CAPS
VITAMIN
BOOST
41
EAT
CARBS
Cutting carbs
Dr Adrian Hodgson
assesses the
latest thinking on
low-carb diets.
SLICE IS
RIGHT
REFERENCE
42
JANUARY 2016
THINKSTOCK
DIET 000
EAT
Drink up
Hydration is crucial to bodily
processes even when
youre not sweating.
I know drinking
water is important,
but I dont want to
drink too much. How
much do I need?
A:
WHETHER
V8 ORIGINAL
Calories: 53
Carbs: 9.3
Sugar: 6.5g
Fibre: 2g
ORANGE JUICE
Calories: 68
Carbs: 13.8g
Sugar: 13.8g
Fibre: 0.8g
APPLE JUICE
Calories: 108
Carbs: 26.3g
Sugar: 26g
Fibre: 0.3g
PULSE/CORBIS
youre active or
not, water is one
nutrient you really have to
make sure youre getting
enough of in your diet, in
summer and winter.
Josh Axe, a nutritionist and
consultant to the US Olympic
swim team, recommends that
people take their body
weight, cut that in half and
drink the equivalent number in
ounces daily. [1 ounce =
30ml.] Other factors that
impact how much water you
should drink include body
size, activity level, climate,
diet, other beverage intake
and medical condition.
Adequate water intake is
important for a host of
body processes, including
muscular activity,
temperature regulation and
the transporting of oxygen to
our cells, and using this
formula may help you dial in
your requirements, but
exactly how much water you
need in order to perform at
your best when youre
JUICES:
YES, NO, MAYBE
JANUARY 2016
43
EAT
FATS
The oil
manifesto
MCTs, revisited: the truth about oils.
BY JOHN KIEFER
BELIEVE IT OR NOT, of all
the questions I get from both
readers and clients, the one
topic that keeps coming up,
perhaps more than any other,
is oils. People know Ive
recommended coconut oil highly
in the past, so they stick with its
use religiously. They also know
Im not a huge fan of vegetable
oils, so they avoid them like the
plague. In this months column,
Id like to put any misconceptions
to rest permanently and make
a definitive statement on where
I stand with regard to the most
common oils.
WHAT TO AVOID
First off, you need to know
that vegetable oils are, indeed,
not recommended. If youre
trying to build mass, burn fat,
and improve your athletic
performance, youll want to stay
far away from most vegetable
and nut oils, with the exceptions
of coconut oil and butter. This is
44
JANUARY 2016
FATS
because most vegetable and
nut oils contain extremely high
ratios of omega-6 fatty acids
to omega-3s.
We know omega-3 fatty acids
are beneficial, but whats the
deal with omega-6s, and why
are they bad?
First off, omega-6 fatty acids
are highly inflammatory, and if
youre inundating your body
with them, youll become proinflammatory. If youre already
ingesting far too many omega-6
fatty acids from everything else
youre eating, once theyve
entered your body theyre
competing for all the enzymes
necessary to convert all the
other fats in your system to
things you need. In other words,
youll be wasting all the raw
materials your body has on
hand to help you. Eliminate all
vegetable and nut oils from your
diet and yes, olive oil is one of
these and youll go a long way
towards improving your health
and performance.
COCONUT OIL: YOURE
ONLY HALFWAY THERE
Again, Ive recommended
coconut oil for a lot of things in
the past, and Im not exactly
going to step back from this
recommendation. You should
know, however, that its not
completely good. Coconut oil is
composed of approximately 66
percent medium-chain
triglycerides (MCTs), which Ill
explain in a moment. That other
34 percent? Its kind of a hit-ormiss proposition, which is why
I generally recommend straight
MCTs for pretty much
everything. Coconut oils main
efficacy is its cooking utility,
and its a great way to fry fatty
foods. Its a low-viscosity oil that
has the ability to penetrate
membranes, so it essentially
replaces the fat in the foods
EAT
RECOMMENDATIONS
THE FIRST THING Id
suggest doing is to
add 10 grams of MCT
oil to your coffee in
the morning. Then,
when youre doing
your heavy, brutal
workouts, mix an MCT
emulsion with your
protein shake or
pre-workout shake
the idea is to have
something somewhat
low-carb at this point
and drink it
JANUARY 2016
45
EAT
NUTRITION
ASPARAGUS IS ONE OF THE
most popular vegetables among
dieting bodybuilders. Thats
possibly because it looks like
a mini green spear, but more
likely because it improves
your physiques appearance by
encouraging your body to drop
water. Asparagus is also high in
micronutrients such as folic acid
and vitamins A, C, E and K, and
it contains the amino acid
asparagine a natural diuretic.
While bodybuilders should
consume asparagus throughout
their competitive seasons and
even year-round one of the
best ways to get the greatest
water-dropping benefits from
this vegie is to eliminate it
from your meal plan two weeks
before you start to drop water.
Then use it as your primary veg,
especially when
cutting sodium.
Water
shed
moment
Asparagus is a natural diuretic.
BY STEVEN STIEFEL
THE SUPER 6 These six foods are among the best sources of vitamin C.
Taking vitamin C not only reduces this damage, but research
demonstrates that it also supports muscle gains in other ways:
vitamin C helps burn body fat by synthesising carnitine, and it boosts nitric
oxide to improve blood ow and muscle pumps during weight training.
ACEROLA JUICE
(RAW)
235ml
ORANGE JUICE
(FROM CONCENTRATE)
235ml
GUAVA
(RAW)
225g
YELLOW
CAPSICUM
(RAW, CHOPPED)
225g
RED CAPSICUM
(RAW, CHOPPED)
225g
KIWI FRUIT
(RAW, GOLD)
225g
CALORIES
CALORIES
CALORIES
CALORIES
CALORIES
CALORIES
56 (
3872
VITAMIN C
46
MG)
388(
379
VITAMIN C
MG)
112(
376
VITAMIN C
JANUARY 2016
MG)
50 (
341
VITAMIN C
MG)
51 (
209
VITAMIN C
MG)
112(
196
VITAMIN C
MG)
GETTYIMAGES.COM (7)
JANUARY 2016
49
DWAYNE JOHNSON
JANUARY 2016
DWAYNE JOHNSON
Persistence pays
WHEN HE WAS
52
JANUARY 2016
DWAYNE JOHNSON
JANUARY 2016
53
DWAYNE JOHNSON
of 14 and 15,
training went well for Dwayne. By
the time he entered high school
he had grown to a towering 193cm
and tipped the scales at 102 kilos
JANUARY 2016
M O V I E S T O R E C O L L E C T I O N , LT D /A L A M Y; D AV E J H O G A N / G E T T Y I M A G E S ; D AV I D K E E L E R / G E T T Y I M A G E S ; A F A R C H I V E /A L A M Y
54
DWAYNE JOHNSON
he went home,
Dwayne felt pangs of guilt running
through him like the pain from a
deadlifting session gone wrong. As
opposed to the eight or nine times
hed been arrested and his multiple
expulsions from school, this time
he couldnt shake the feeling that
if he didnt take responsibility for
his actions and turn things around
quickly he might not get the chance
to turn them around at all.
So the very next day I went back
to school to look for him. I found
out where he was teaching and
went to his classroom, walked right
up to him, and said, Hey, I just
want to apologise for the way
I acted yesterday. Im sorry. I stuck
my hand out to shake his, and he
looked at my hand, and then he
SOCIAL MEDIA
JANUARY 2016
55
DWAYNE JOHNSON
When in doubt, go
back to basics
56
JANUARY 2016
ANCHOR, MAN
DWAYNE JOHNSON
JANUARY 2016
57
DWAYNE JOHNSON
Failure is a virtue
58
JANUARY 2016
DWAYNE JOHNSON
ARMS
EXERCISE
SETS
REPS
Standing
barbell curl
7*
8-12
Rope
pushdown**
8-12
Low cable
rope curl
8-12
Dip
8-12
Spider curl
8-12
Close-grip
bench press
8-12
Reverse curl
8-12
Overhead
triceps press
8-12
Preacher curl
SUPERSET WITH
JANUARY 2016
59
BY SHAWN PERINE
60
serve as an alternate
definition of the word.
Here, at the end of 2015,
we at Muscle & Fitness look
back on the past 75 years with
reverence and more than a
little pride. That 17-year-old
kid from Montreals Jewish
ghetto, for all his unfettered
ambition, probably couldnt
have dreamed of the heights
he, or his hand-typed, handillustrated, mimeographed
newsletter, would reach. Over
the years between then and
now, Your Physique would
beget Muscle Builder and
Muscle Power magazines,
JANUARY 2016
THE ROCKS
M&F COVERS
JUNE 2002
NOV. 2003
D I G I TA L I M A G I N G B Y J E F F O S B O U R N E
S H O T O N LO C AT I O N AT R I E N Z I S T R E N G T H & C O N D I T I O N I N G
MARCH 2010
MAY 2013
MARCH 2014
SEPT. 2014
JANUARY 2016
61
62
JANUARY 2016
THE
STRIP DOWN,
BULK UP
NUTRITION
PROGRAM
BOTTOM-LINE
COMMITMENT
Since the program is short-range
theres little room for deviation.
Following a go-ahead from your
JUDGING PROGRESS
Evaluating the success of this
program, or of any dietary strategy,
is not all about the bathroom
scales. You need to look at the
whole picture. Muscle weighs a lot,
but doesnt take up much room; fat
doesnt weigh as much, but takes
up 4 times more space. Ultimately,
your goal is to weigh as much as
you can per square centimetre,
and for there to be fewer square
centimetres of you.
TIPS TO MAKE IT
EASIER
Follow these tips to make
the three weeks go by
as easily as possible.
Prepare enough food
(chicken, fish, steamed
vegetables) at one time to
make approximately two
days worth of meals.
Shop every few days
to ensure that your fish
and vegetables remain
fresh.
Pack each meal
individually in plastic
food containers the
night before.
Do not increase the
intensity of your cardio
during the three weeks
of the plan.
Note all the times you
eat each meal and drink
each glass of water. This
will keep you motivated
to stay with the plan.
Dont expect to see
any weight change
during the first week
of the plan. Avoid stepping
on a scales until after the
third week.
Even if you dont
feel hungry, eat on
schedule.
JANUARY 2016
63
MEAL PLANS
DONT CHEAT
Your friends may be chowing down
on fried calamari, but dont lose
your cool. Remember, you made the
choice to follow this plan. Drink your
water, stick to your programmed
menus, and tell yourself that three
weeks goes by really fast.
64
JANUARY 2016
BE STRATEGIC WITH
CARBOHYDRATES
Carbs come in two forms starchy,
faster acting options such as rice,
bread and pasta, which raise blood
sugar quickly; and non-starchy
carbs such as fruits, vegetables
and whole grains, which are higher
in fibre and raise blood sugar
gradually. Non-starchy carbs arent
a problem, but with starchy carbs,
its when you eat them thats key:
first thing in the morning or directly
after a workout and your body is
more likely to use them to refuel
energy reserves.
DONT BE AFRAID
OF CONDIMENTS
Jazz up the prescribed meals without
loading on the calories or larding them
with bad fat. Youre not aiming to
create an adversarial relationship
with food, but to use food to spur
a physique change. Condiments
you can consume with abandon
include tomato sauce, mustard,
barbecue sauce, butter, salsa, spices,
horseradish, extracts (vanilla, orange,
almond), and lemon or lime juice.
THE QUICKSTART
3-WEEK PROGRAM
The plan is designed for an 80kg male.
For every increase of 10kg of body
weight, boost daily protein intake by
30g, the equivalent of 1 protein shake.
Regardless of your starting weight,
take a multivitamin daily. Time to get
started. Remember three weeks
goes by really quick. Stick to it and itll
be over before you know it youll be
lighter, happier and healthier.
MEAL PLANS
WEEK 1
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
TOTAL
FOOD
Oatmeal, plain, cooked
Orange (or a banana)
Apple
White rice, cooked
1/2 chicken breast, no skin
Spinach, steamed
Raw celery
Peanut butter (natural)
White fish, cooked (not battered or fried)
Zucchini, steamed
Asparagus, steamed
Tossed salad, no dressing
Mixed berries
PORTION
1 1/2 cups
1
1
1 cup
115g
1 cup
2 cups
1 tbsp
250g
1 cup
1 cup
3 cups
1-2 cups
CALORIES
218
62
81
233
142
36
38
94
238
29
43
66
45 (1 cup)
1325
PROTEIN
9
1
0
5
27
2
2
4
52
1
5
5
1
114
FAT
4
0
0
0
3
1
0
8
2
0
1
0
1
20
CARBS
38
15
21
51
0
8
9
3
0
7
8
13
10
183
PORTION
1.5 cups
1
1
1 tbsp
1/2 potato
115g
115g
2 cups
2 cups
1 tbsp
250g
1 cup
1 cup
3 cups
CALORIES
218
62
81
94
110
142
119
106
38
94
238
29
43
66
1278
PROTEIN
9
1
0
4
2
27
26
12
2
4
52
1
5
5
126
FAT
4
0
0
8
0
3
1
1
0
8
2
0
1
0
27
CARBS
38
15
21
3
25
0
0
20
9
3
0
7
8
13
162
FOOD
PORTION
CALORIES
PROTEIN
FAT
CARBS
1 1/2 cups
1
115g
115g
1 cup
1 cup
3 cups
1 tbsp
2 cups
1 tbsp
250g
1 cup
1 cup
3 cups
1 whole
218
81
142
119
36
43
66
25
38
94
238
29
65
66
74
9
0
27
26
2
5
5
0
2
4
52
1
3
5
6
4
0
3
1
1
1
0
2
0
8
2
0
1
0
5
38
21
0
0
8
8
13
1
9
3
0
7
14
13
1
1172
123
27
136
WEEK 2
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
FOOD
Oatmeal, plain, cooked
Orange (or a banana)
Apple
Peanut butter (natural)
Baked potato
1/2 chicken breast, no skin
(or) white fish
Spinach, steamed
Raw celery
Peanut butter (natural)
White fish (not battered or fried)
Squash, steamed
Capsicum, steamed
Tossed salad, no dressing
TOTAL
WEEK 3
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
TOTAL
JANUARY 2016
65
MEAL PLANS
MONDAY
Breakfast
Morning snack
Lunch
Afternoon snack
Bedtime snack
Strawberry citrus
smoothie. (2 scoops
whey protein, 1 cup
strawberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
orange juice)
Banana citrus
smoothie (2 scoops
whey protein,
1 banana, 2 tsp
flaxseed oil, 1 cup
orange juice, ice)
580 CALORIES
52g PROTEIN
44g CARBOHYDRATES
20g TOTAL FAT
594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT
595 CALORIES
55g PROTEIN
5g CARBOHYDRATES
44g TOTAL FAT
545 CALORIES
43g PROTEIN
14g CARBOHYDRATES
23g TOTAL FAT
545 CALORIES
43g PROTEIN
14g CARBOHYDRATES
23g TOTAL FAT
Dinner
The muscle
omelette
Youll need:
2 large eggs
6 egg whites
Spinach (frozen)
Capsicum (diced)
1 cup skim milk
1 slice
wholegrain toast
1 tbsp butter
66
What to do
> Set a small 10cm pan over medium high heat and melt a
knob of butter, generously coating the base and sides.
> Whisk together egg whites and whole eggs. Add egg mixture
to pan and cook 3-5 minutes, until egg whites are cooked
through to the top, frequently lifting the sides of egg whites
with a spatula to allow uncooked portions to slide underneath
(tilt the pan to help them do this).
> Top one side of egg mixture with (thawed) spinach and
capsicum. Using the spatula, fold over un-topped side.
> Season to taste with black pepper and enjoy with skim milk and
a single slice of wholemeal toast topped with remaining butter.
JANUARY 2016
60
AL
I
42g PROTEIN
56g CARBOHYDRATES
24g TOTAL FAT
MEAL PLANS
TUESDAY
Breakfast
Morning snack
Lunch
Afternoon snack
Bedtime snack
Strawberry citrus
smoothie (2 scoops
whey protein, 1 cup
strawberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
orange juice)
Banana citrus
smoothie (2 scoops
whey protein, 1
banana, 2 tsp
flaxseed oil, 1 cup
orange juice)
580 CALORIES
52g PROTEIN
44g CARBOHYDRATES
20g TOTAL FAT
594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT
595 CALORIES
55g PROTEIN
5g CARBOHYDRATES
44g TOTAL FAT
545 CALORIES
43g PROTEIN
14g CARBOHYDRATES
23g TOTAL FAT
545 CALORIES
43g PROTEIN
14g CARBOHYDRATES
23g TOTAL FAT
Dinner
Chicken and cabbage pasta
Youll need:
200g chicken mince
2 tbsp oil
1 cup sliced cabbage
2 tbsp lemon juice
1 cup of wholemeal pasta
(fettuccine, spaghetti
or linguine)
Glass of skim milk
100g container of
Greek yoghurt
What to do
> Cook the pasta in lightly
to soften.
> Stir-fry the mince in the
in a separate frypan until
cooked.
> Add the cabbage to the
stir-fry then add the
pasta to the mix.
> Cook for a couple of
minutes and season
with salt, pepper
and lemon or lime juice
lt
t r
til it t rt
520 CALORIES
58g PROTEIN
48g CARBOHYDRATES
4.5g TOTAL FAT
WEDNESDAY
Breakfast
Morning snack
Lunch
Afternoon snack
Bedtime snack
Muscle omelette
(2 large eggs,
5 egg whites,
1/2 cup spinach),
capsicum (diced),
1 cup skim milk
1 slice toast
1 tbsp butter
Blueberry citrus
smoothie (2 scoops
whey protein,
1 cup blueberries,
2 tsp flaxseed oil,
1 tsp olive oil 1 cup
orange juice)
Turkey sandwich
(150g sliced turkey
breast, mustard,
2 slices wholegrain
bread), 2 cups
tossed salad
greens, 1 tbsp
olive oil dressing
Strawberry citrus
smoothie (2 scoops
whey protein,
1 cup strawberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
orange juice)
2 cups low-fat
yoghurt, 1 small
box sultanas,
1/2 cup almonds
608 CALORIES
42g PROTEIN
56g CARBOHYDRATES
24g TOTAL FAT
594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT
537 CALORIES
42g PROTEIN
51g CARBOHYDRATES
19g TOTAL FAT
594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT
689 CALORIES
39g PROTEIN
68g CARBOHYDRATES
29g TOTAL FAT
Dinner
Chilli con carne
Youll need:
200g low-fat beef mince
1 small onion, diced
2 cloves garlic, finely diced
1 can diced tomatoes
1 can red kidney beans
Worcestershire sauce (optional but
adds an extra bit of flavour)
1 tbsp chilli powder
small dollop of sour cream and chives
if you want to get all fancy.
Packet 90-second brown rice
What to do
> Drain off any excess fat after frying meat.
Add canned tomatoes, kidney beans and
seasonings. Mix well, cover and cook for
30 minutes over medium low heat.
> Dont let the mince dry out. Serve on bed
of 90-second brown rice. Enjoy with glass
of skim milk.
6
AL
I
53g PROTEIN
54g CARBOHYDRATES
22g TOTAL FAT
JANUARY 2016
67
MEAL PLANS
THURSDAY
Breakfast
Morning snack
Lunch
Afternoon snack
Bedtime snack
Strawberry citrus
smoothie (2 scoops
whey protein, 1 cup
strawberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
orange juice)
Chicken salad
(200g diced
chicken breast,
2 cups tossed salad
greens, 1 tbsp olive
oil dressing), glass
of skim milk
Banana citrus
smoothie 2 scoops
whey protein,
1 banana, 2 tsp
flaxseed oil, 1 cup
orange juice)
580 CALORIES
52g PROTEIN
44g CARBOHYDRATES
20g TOTAL FAT
594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT
413 CALORIES
42g PROTEIN
48g CARBOHYDRATES
17g TOTAL FAT
545 CALORIES
43g PROTEIN
14g CARBOHYDRATES
545 CALORIES
43g PROTEIN
14g CARBOHYDRATES
TOTAL FAT
Dinner
Kangaroo steak with
chilli, lime & rosemary
Youll need:
300g kangaroo steak
1 tbsp olive oil
2 long red chillis
1 fresh lime (cut
into quarters)
2 sprigs of fresh
rosemary
2 tbsp lime juice
What to do
> Soak steak in olive oil, lime
juice, salt and pepper for
20 minutes.
> On high heat sear steak for
2 minutes each side, turn down
to medium heat for a further
two minutes.
> Add rosemary, chilli and lime to
pan and let rest in pan for a further
after cooking. Serve with a 100g baked sweet potato and
dollop of natural yoghurt and fresh green beans.
CALORIES
58g PROTEIN
48g CARBOHYDRATES
4.5g TOTAL FAT
FRIDAY
Breakfast
Morning snack
Lunch
Afternoon snack
Bedtime snack
Omelette (2 large
eggs, 5 egg whites,
1 large diced green
capsicum)
1 cup skim milk
1 slice wholegrain
toast, 1 tbsp butter
Blueberry citrus
smoothie (2 scoops
whey protein,
1 cup blueberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
orange juice)
Ham sandwich
(150g sliced ham,
mustard, 2 slices
wholegrain bread)
2 cups tossed salad
greens, 1 tbsp olive
oil dressing
Strawberry citrus
smoothie (2 scoops
whey protein,
1 cup strawberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
orange juice)
2 cups low-fat
yoghurt, 1 small
box sultanas,
1/2 cup almonds
608 CALORIES
42g PROTEIN
56g CARBOHYDRATES
24g TOTAL FAT
594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT
624 CALORIES
28g PROTEIN
92g CARBOHYDRATES
16g TOTAL FAT
594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT
689 CALORIES
39g PROTEIN
68g CARBOHYDRATES
29 TOTAL FAT
Dinner
Spicy pepper pork chops
with roast capsicum
Youll need:
2 (100g) pork mid-loin chops
1 tbsp olive oil
Pinch of salt
Pepper
2 tsp Chinese five spice
2 tsp whole black peppercorns
1 whole capsicum
68
What to do
> Mix salt, pepper, Chinese five spice and peppercorns
in a bowl. Coat pork chops with the mixture.
> Heat oil in hot pan and sear pork chops on
both sides for two minutes or until brown. If youre
using a frypan, turn off heat and allow to rest. If not,
lower the heat and cover.
> To roast capsicum, cut into quarters and de-seed.
Cook under a hot grill for 6-8 minutes, then add to
pan before serving.
JANUARY 2016
560 CALORIES
59g PROTEIN
5g CARBOHYDRATES
35g TOTAL FAT
MEAL PLANS
SATURDAY
Breakfast
Morning snack
Lunch
Afternoon snack
Bedtime snack
Strawberry citrus
smoothie -))*whey protein, 1 cup
strawberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
),(! $/#
Tuna salad !
can tuna in oil,
drained, 2 cups
tossed salad greens,
.-* )� )#&
glass of skim milk
Banana citrus
smoothie-))*-
whey protein,
1 banana, 2 tsp
flaxseed oil, 1 cup
),(!$/#
580 CALORIES
52g PROTEIN
44g CARBOHYDRATES
20g TOTAL FAT
594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT
595 CALORIES
55g PROTEIN
5g CARBOHYDRATES
44g TOTAL FAT
545 CALORIES
43g PROTEIN
14g CARBOHYDRATES
23g TOTAL FAT
540 CALORIES
54g PROTEIN
34g CARBOHYDRATES
20
Dinner
Cheat Day Pizza
Youll need:
1 wholemeal readymade
pizza base
60g sundried tomatoes
1 cup torn rocket leaves
'),# 3)/(
2 tbsp pizza sauce
50g freshly grated
parmesan cheese
1 glass of skim milk
What to do
> Coat the bottom of the pizza base with pizza sauce.
> Place sundried tomatoes on top with half of the
fresh parmesan cheese.
> Bake in oven at 200C for 10 minutes.
> Remove from oven, add fresh rocket and remaining
parmesan cheese.
> Drizzle a little olive oil over the pizza before eating.
54
35g PROTEIN
52g CARBOHYDRATES
24g TOTAL FAT
SUNDAY
Breakfast
Morning snack
Lunch
Afternoon snack
Bedtime snack
Omelette &,!
eggs, 5 egg whites,
1 large diced green
*-#/' /*
skim milk, 1 slice
wholegrain
toast, 1 tbsp butter
Blueberry citrus
smoothie -))*whey protein,
1 cup blueberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
),(! $/#
Turkey sandwich
! -&# ./,%3
breast, mustard,
2 slices wholegrain
, /*tossed salad greens,
1 tbsp olive oil
dressing
Strawberry citrus
smoothie-))*whey protein,
1 cup strawberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
),(!$/#
2 cups low-fat
yoghurt, 1 small
box sultanas,
1/2 cup almonds
608 CALORIES
42g PROTEIN
56g CARBOHYDRATES
24g TOTAL FAT
594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT
537 CALORIES
42g PROTEIN
51g CARBOHYDRATES
19g TOTAL FAT
594 CALORIES
43g PROTEIN
56g CARBOHYDRATES
18g TOTAL FAT
689 CALORIES
39g PROTEIN
68g CARBOHYDRATES
29g TOTAL FAT
Dinner
Butter and garlic salmon
Youll need:
1 x 200g salmon fillet
25g butter
1 clove garl
Salt and p
What to do
> Melt a small knob of butter in a frying pan using
medium heat
> Add salmon and cook for about 5 minutes, turning
h i e. The fish is cooked when there is no pink
ss on the side of the fillet.
en fish is cooked remove from pan. Add
maining butter and garlic and heat
until it starts to bubble.
> Return fish to pan then serve,
pouring sauce over fish.
> Serve with a plain salad and
glass of skim milk.
JANUARY 2016
656 CALORIES
49g PROTEIN
12g CARBOHYDRATES
47g TOTAL FAT
69
TIME UNDE
JANUARY 2016
71
JANUARY 2016
REPS
SETS
TEMPO
REST
810
4-0-1-0
60 sec
810/leg
3-0-1-0
60 sec
810
4-0-1-0
60 sec
C1. Walking
lunge
810/leg
2-0-1-0
60 sec
C2. Hanging
knee raise
810
4-0-1-0
60 sec
A. Barbell
back squat
B1. Dumbbell
step-ups
B2. Romanian
deadlift
REPS
SETS
TEMPO
REST
A. Bench press
8-10
3-1-1-0
60 sec
B1. Single-arm
dumbbell
overhead press
8-10/side
3-0-1-0
60 sec
B2. Cable
chest flye
8-10
4-0-1-0
60 sec
C1. Seated
Arnold press
8-10
3-0-1-0
60 sec
C2. Push-ups
8-10
4-0-1-0
60 sec
G RO O MIN G BY VA L IS S A YO E
THE PROGRAM
SINGLE-ARM
DUMBBELL
OVERHEAD PRESS
JANUARY 2016
73
DUMBBELL
STEP-UPS
EXERCISE
REPS
SETS
TEMPO
REST
A. Pull-up
8-10
4-0-1-0
60 sec
B1. Barbell
bentover row
8-10
3-0-1-0
60 sec
B2. Cable
straight-arm
pulldown
8-10
4-0-1-0
60 sec
8-10/side
3-0-1-1
60 sec
8-10
4-0-1-0
60 sec
C1. Single-arm
DB row
C2. Rear
dumbbell flye
74
JANUARY 2016
BARBELL
BENTOVER ROW
JANUARY 2016
75
REPS
SETS
TEMPO
REST
A. Trap-bar
deadlift
8-10
3-0-1-0
60 sec
B1. Heel-elevated
goblet squat
8-10
3-2-1-0
60 sec
B2. Glute-ham
raise
8-10
4-0-1-0
60 sec
8-10
3-1-1-0
60 sec
C2. Reverse
hyperextension
8-10
3-0-1-0
60 sec
REPS
SETS
TEMPO
REST
A. Barbell
Floor press
8-10
3-1-1-0
60 sec
B1. Close-grip
chin-up
8-10
3-0-1-0
60 sec
8-10
4-0-1-0
60 sec
C1. Incline
DB curl
8-10
3-0-1-0
60 sec
8-10
3-0-1-0
60 sec
JANUARY 2016
TRAP-BAR DEADLIFT
JANUARY 2016
77
SUPPS FOR
FITNESS
Separating fact from ction
BY BEN LUCAS
JANUARY 2016
79
FIT SUPPS
MAGNESIUM
Whether youre strength training or aerobic
training, magnesium is important for post-workout
recovery, as it actually eases muscle tension.
In fact, its often recommended to those suffering
from fibromyalgia, a condition that involves chronic
pain from muscle and joint tension. Your body
needs 80 to 420mg per day, depending on your age
and overall health. The reality is that two thirds
of Aussies are actually deficient.
If youre feeling tired on a daily
basis, have difficulty recovering
from your workouts and often
have restless sleep, Magnesium
could do wonders for you. Some
people find that it can upset
their stomach in this case, a
magnesium cream can be applied
to the skin for the same effect.
PROBIOTICS
This is one supplement thats not often
discussed among men looking to tone up, but
probiotics are becoming the latest buzz-word
in health, and for good reason. Probiotics are
healthy bacteria that help support your gut,
which is linked to many aspects of human
health. Frequent hard training means that the
immune system is often suppressed, leaving
you more prone to common colds and illnesses.
Ideally probiotics should be taken daily, in the
form of fermented foods or a supplement, but
increased in times of stress such as before a
race, during heavy training loads or if you feel
a cold coming on. A healthy gut can alleviate
common issues like bloating, gastrointestinal
discomfort and a weakened immune system.
80
JANUARY 2016
BRANCHEDCHAIN AMINO
ACIDS (BCAAs)
BCAAs are essential nutrients that
the body obtains from proteins found
in food, especially meat, dairy products and
legumes. Athletes use BCAA to improve their
performance and reduce protein and muscle
breakdown during intense training. It creates
an anabolic effect in the body, and many believe
this can encourage fat burning. But do you really
need them? If youre someone who completes
multiple high-intensity sessions per week,
or more than one session in a
day, then you should consider
taking BCAAs. However,
you will only see the benets
if you are eating well, too
its not going to burn away
the croissant you had for
breakfast. These days, a lot
of protein powders actually
incorporate BCAA into their
formula, so you can take out
two birds with one stone.
FIT SUPPS
UBIQUINOL
If you find youre often lacking in energy by the
afternoon, it may mean that your ubiquinol levels
are low. Ubiquinol is the bioavailable (more easily
absorbed) form of CoQ10, one of the essential
antioxidants naturally found in the body to help with
fatigue and muscle repair, but it declines naturally
as you age, particularly if you partake in strenuous
exercise. Ubiquinol is responsible for providing your
cells with energy, and if you cant seem to shake
that sluggish feeling, its worth considering. In terms
of fitness, studies have shown that it both reduces
inflammation after exercise resulting in improved
recovery time and boosts muscle power, leading
to improved athletic performance. This one is best
suited to people undertaking endurance fitness
activities like long-distance running, or anyone over
the age of 30 looking to improve energy levels.
CREATINE
ELECTROLYTES
Electrolytes are minerals found in your body
and body fluids that carry an electric charge.
The failure to maintain a normal balance can
lead to dehydration. Yes, you lose electrolytes
when you sweat, but that doesnt mean you
need to be rushing out to grab a sports drink
or electrolyte powder. Unless youre engaging
in endurance exercise, such as a 10 kilometre
run, water will do the trick just fine. Endurance
athletes, including marathon runners, are the
ones who should consider supplementation
in their hydration plan due to the significant
amount of sweat lost while running.
JANUARY 2016
81
FIT SUPPS
PROTEIN POWDER
You can buy protein powders pretty much anywhere from health
food stores, supermarkets and all over the internet. Many people,
from marathon runners to body builders, use protein powders to
help build muscle mass. For the everyday gym-goer, its important to
consume protein within 30-45 minutes of your workout, to feed your
muscles and encourage lean muscle growth.
But that doesnt mean you need protein powder
specifically. Eggs, hummus and milk
will all do the trick. If youre looking to
bulk up, whether for a competition
or just in general, protein powder
is a useful way to help reach your
daily protein goals without having
to consume an entire egg factory. It
can also make a convenient, healthy
snack. But the bottom line? Its not
an essential for everyone.
L-GLUTAMINE
L-Glutamine, another amino acid found
naturally in the body, has been shown
to minimise breakdown of muscle and
improve protein metabolism. Many
downplay the benefits of glutamine,
but for men who are looking to
build muscle in particular, its been
shown to be quite beneficial at
speeding up muscle repair and
increasing power. Nowadays,
many protein powders include
a good dose of L-Glutamine
and its easily attainable
as its found in
almost all major
food sources such
as lean protein,
dairy products,
cabbage and
beans, so it shouldnt
be too difficult for you to
incorporate into your day.
82
JANUARY 2016
19401959
BEFORE IT WAS COOL
Natural energy
In the 1940s, less was
known about table
sugars negative health
impact, but we still
steered readers toward
natural sweeteners like
honey, which is also
a cough suppressant
and today a top pick
for endurance racers.
Smoking kills
KEEP ON
PRESSING
In Jan. 1947, we
published an
article on the
benefits of
overhead
pressing that
holds up today;
its perfect for
building the delts
and tris and
even developing
core strength.
T H I S S P R E A D : P H O T O S C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S ; N E V E U X (O L I VA ) ; Z E L L E R / F I T N E S S P U B L I C AT I O N S , I N C . ( A R N O L D) ;
C A R U S O ( T H E R I A U LT ) ; C O U R T E S Y O F R E E V E S I N T E R N AT I O N A L ( R E E V E S)
STRONGMAN
In every issue in 1954, we
published Strongman
Stunts You Can Do.
Strongman training, like
Olympic lifting, has
enjoyed a resurgence,
though youre now more
likely to see it led under
functional training.
In recent years, weve
continued to extoll the
benets of Atlas stone
lifts, which columnist
Rob Orlando considers
indispensable for building
strength everywhere.
The original
Weider principle
1941OLYMPIC ROOTS
FINISHERS
Weiders
CompoundSet Principle
supersetted the
same muscle to
instigate pump.
Today, lifters
use this to
finish a
muscle.
PULL-UP
AND HOLD
In Sept. 1959,
we published
The Prone
Chin. Today, we
just call that a
pull-up, but the
articles advice
is sound: to
hold the peak
position of a
pull-up for a
few seconds
to force both
your lats and
biceps to grow.
JANUARY 2016
Isolate
Preacher curls, rope
pressdowns, cable
crossovers and other
isolation moves owe
much of their immense
popularity to the
introduction of this
principle in March 1952.
85
19401959
USE THE
POWER OF
THE BELL
BOX IT UP:
the box squat
forces you to
develop
concentric
strength.
DO BOX SQUATS
86
Thats so dip
The dip was the
Exercise of the
Month in Jan. 1955.
Today, it remains
one of the most
effective exercises
for building the
arms, chest,
shoulders and core.
For maximum
contraction in your
pectorals, lean
forward as you dip.
Home sweet
home
At-home workouts
have been endorsed
since our 1954
issue. Then, it was
deep knee bends.
Today, we offer
body-weight
workouts you can
do anywhere.
JANUARY 2016
Partner up
Powerbuild
Squeeze
at the top
The Peak
Contraction
Principle says
to squeeze the
muscle being
trained at the top
of a rep for one
to two seconds to
apply max tension.
Try it on every
isolation move
you do today.
C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S ( 2 ) ; M A R I U S B U G G E ( K E T T L E B E L L )
19601979
Supp up
Articles from the 1960s
like How Supplements
Revolutionised My
Bodybuilding Program
did more than move Weider
products. They radically
changed many lifters
nutrition plans and
their bodies quickly.
HIT IT HARD
Cheat to win
Employing cheat reps
using a touch of momentum
to squeeze out an extra rep
or two allows you to train
beyond failure, overload
the muscle and move
past sticking points. Just
remember: use it sparingly.
Just say no
to plateau
Change your routine
consistently and allow
your body to determine
how much rest you
require between training
sessions. By 1964, we were
encouraging readers to
rotate exercises in and out
of their programs and use
exercises in which they
werent procient.
See it to achieve it
One of Arnolds secrets:
visualisation. He explained
to us, When I was burning
out concentration curls,
I imagined my arm lling
the room. Decades later,
studies would prove this
technique improves
performance.
Self-motivate
Seles werent a thing
in the 70s, but readers
were instructed to
get before-and-after
photographs of
themselves to track
their training progress.
GO NEGATIVE
The majority of muscle
damage occurs during
the eccentric, or negative,
portion of the lift. Guys like
Chuck Sipes found negatives
particularly useful, telling us:
I concentrate as much on
lowering the bar slowly
as the curl itself.
JANUARY 2016
87
19601979
Steroids 101
Educating lifters on the
pros and cons, rather than
outright demonising
anabolic steroids, gave
readers the ammo they
needed to make an
educated decision about
why they should steer
clear of steroids.
Sleep it off
In 1970 we said, Sleep is
vital to tissue repair and
the restoration of energy
depleted by training.
Last year, the CDC said
insufficient sleep is a public
health problem. You wont
just hamper your gains, youll
put yourself at increased risk
for heart attack and stroke.
Split it
The Weider Split System
started with a chest day,
a legs day and so on but
evolved to the modern
splits of chest/back, bis/
tris, legs/shoulders by the
1970s. The need for the
modern man to get more
done in less time made
training more efficient.
SLOW DOWN
DONT
FEAR FRUIT
Work the
whole core
Hone Technique
Without proper technique
so well practised it
becomes completely
automatic added
strength is of little use,
we said. Some 50 years
later, nothings changed:
technique trumps weight.
Always has, always will.
Isometrics
Most people place
emphasis on the concentric
and eccentric portions
of the rep. But isometric
contractions, without
movement, provide an
entirely different and
powerful training stimulus.
88
T H I S S P R E A D : C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S ( 3 ) ; I S T O C K P H O T O
19801999
RELEASE GH WITH
COMPOUND LIFTS
Young
kids
should
lift
Kids need to drill
form and perfect
it before adding
weight, but weve
tried to bust the
stunted growth
myth for 30
years. Today,
the ASCA
has specic
guidelines.
Simple
cardio
Powerlift
for size
Whether you
want to ride,
run or play
basketball,
cardio is cardio
and fresh
air has its own
benets.
Moreover, if
you keep cardio
interesting,
youll do it
more often.
Blast It!
Heels up
Preload
Throughout the
80s, we
recommended
the arm blaster
for standing
isolation of the
biceps and
couldnt be
happier with its
recent (minor)
resurgence. Its
a lot cheaper
than a preacher
bench.
Squat with
your heels
slightly raised
either on
a wood
plank or on
some weight
plates to place
more emphasis
on quad
development.
This still
works well.
Weve urged
the use of
creatine since
it hit the
scene. Along
with caffeine
and aminos,
its perfectly
safe and
effective
and a staple
of preworkouts
since the 90s.
JANUARY 2016
89
19801999
BEFORE IT WAS COOL
Deadlift
By the early 80s, Weider
was so convinced of
the effectiveness of
deadlifting for building
muscle all over the body
as well as grip strength
that he recommended it
for everyone, regardless
of training goals.
Rise of the
machines
They keep you locked in a
movement pattern and
for that reason they will
always be secondary to
free-weight moves but
machines have a place in
your routine, allowing you
to continue to safely
overload muscles past
normal fatigue.
CARRY OVER
POSEDOWN
Posing as isometric
exercise is actually quite
intense and can help
bring out denition. It
gained prevalence when
competitors noticed
they were often in
better shape after
bodybuilding shows.
TAKE
PROTEIN
SUPPLEMENTS
One gram of
protein per pound is
hard to get without
protein powder.
Luckily, weve come
a long way since
the 80s.
90
PRIMITIVE
DIETING
Long before the Paleo
craze, we recommended
primitive dieting:
unprocessed meat and
vegies and no grains. While
e
you dont really need to go
paleo, we still believe the
closer to natural, the bette
er.
JANUARY 2016
TRAIN TO
MAKE SEX
BETTER
T H I S S P R E A D , C L O C K W I S E F R O M T O P L E F T: 2 0 T H C E N T U R Y F O X ; E D G A R A R T I G A ; M I C H A E L H I T O S H I / C O R B I S ;
PAV E L Y T H J A L L ; I S T O C K P H O T O ( 2 ) ; C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S
2000PRESENT
HIIT IT
High-intensity interval training has
been shown to improve endurance
faster than aerobic training and
burn fat. For cardio, alternate short
bursts of all-out exercise with
longer periods of light work.
DO BAND PULL-APARTS
Hold an elastic band at arms length in front of you. Draw your
arms out to your sides so you stretch the band as if pulling
it apart. All my clients have a band, says Joe DeFranco, a
strength coach to US footballers. Every hour or so theyll do 15
or 20 reps to prevent shoulder imbalances that lead to injury.
FAST FOR
FAT LOSS
Intermittent fasting, in
which you go as long as
16 hours without eating
and then feast, has
been shown to boost
growth hormone
and promote
fat loss.
Be unbalanced
Use uneven weights to
strengthen your core.
Your abs will have to
work harder.
Roll it out
Use a foam roller to
massage away knots,
improve exibility and
speed recovery.
JANUARY 2016
91
2000PRESENT
It contains medium-chain
triglycerides, which can increase
g
growth
hormone levels,, burn fat
and boost your metabolism.
BLOW UP WITH
LANDMINES
On the
casein
Prepumping
the muscles
youre going
to use on the
main lift helps
prevent injury.
Dumbbell
press before
you bench
and do leg
curls before
deadlifts.
Because it
digests more
slowly than
whey protein,
casein keeps
muscle protein
synthesis
turned on for
longer. Take it
before bed to
reduce muscle
breakdown
while you sleep.
92
Go west
Try the Westside
template: two
days a week,
train your squat
and bench with
heavy weights in
the one- to
ve-rep range;
another two
days, train them
for power lift
explosively
with 4060
percent of max.
JANUARY 2016
Walk like
a farmer
Its the ideal
functional lift,
and its been
around forever.
Pick up the
heaviest
dumbbells you
can handle and
walk as far as
you can to build
grip, core, trap
and shoulder
strength.
Get a
stretch
Finish your
workouts with a
movement that
stretches the
target muscles
under load to
boost growth.
Try dumbbell
Romanian
deadlifts at the
end of leg day
to nish the
hamstrings.
Jump for it
Take a vertical
jump test at the
beginning of a
workout: jump as
high as you can,
and repeat twice
more. If your
best jump isnt
90 percent of
the height it is
normally, youre
not recovered
and need to
back off.
Take
BCAAs
Branchedchain amino
acids activate
muscle
protein
synthesis and
can prevent
catabolism
when taken
before
training on
an empty
stomach.
T H I S S P R E A D , F R O M T O P L E F T: P E R B E R N A L ; B R I A N K L U T C H ; I A N S P A N I E R ( 2 ) ; M A R K R O Y C E ; R O B T R I N G A L I
USE BLOOD-FLOW
RESTRICTION
2000PRESENT
HAVE A BALL
Using a Swiss ball (the big inatable
ball in your gym) trains your core by
providing instability. Rest your hands
or feet on it to challenge your balance,
or use it to safely increase the range
of motion on a sit-up.
GAIN
POWER
JANUARY 2016
93
GRAPPLING
FOR
SUCCESS
BY DAVID ROBSON /// PHOTOGRAPHS BY HEATHER CLARK
Aussie ght-game
veteran Kyle Noke
seeks UFC domination.
JANUARY 2016
95
UFC
MONDAY
THURSDAY
MORNING: kickboxing
MIDDAY: pad work
AFTERNOON: jiu jitsu
FRIDAY
TUESDAY
MORNING: kickboxing
MIDDAY: pad work
AFTERNOON: strategy
lesson with Greg Jackson
followed by jiu jitsu
SATURDAY
Hill sprints
WEDNESDAY
MORNING: freestyle wrestling
AFTERNOON: strength and
conditioning followed by strategy
96
SUNDAY
Rest
JANUARY 2016
UFC
FIGHTING ON
Judging by Nokes successful run
following his Ultimate Fighter
foray, it appears the former UFC
light heavyweight champion
Liddells tutelage was well-placed.
A well-rounded welterweight
southpaw who has also fought at
middleweight with an advanced
ability to both box and wrestle,
the six-foot, 77kg (fighting weight)
Noke regularly uses a combination
of grappling strength and pugilistic
prowess to subdue his opponents.
Being multi-skilled, hes also
dangerous on the ground, as
his eight submission victories
the rear naked choke being a
JANUARY 2016
97
FOCUSED
How to choose a credible trainer - and
how one of Australias best is building
the next generation of elite Aussie athletes.
BY DAVID ROBSON /// PHOTOGRAPHS BY GARY PHILLIPS
SERIOUS SPORTSPEOPLE amateur
A HOLISTIC APPROACH
A word of caution to all aspiring
trainers: its one thing to offer
advice but quite another to qualify
such advice with education
and experience. A big part of
Woodfords success stems from his
ability to convey educated insights
to achieve client buy-in through
a detailed understanding of what
each client must do to achieve their
specific training goals. Without a
reputation as a qualified expert to
announce a trainers authenticity,
a client may be less easily
convinced and less likely to follow
this trainers instructions. Bottom
line: always seek a qualified expert
before beginning any kind of
athletic performance training.
The hardest part of my job
would have to be educating
junior and senior athletes on the
importance of proper physical
JANUARY 2016
99
PERSONAL TRAINING
ALWAYS LEARNING
A good coach must always be open
to learning more. Not content to
continue learning via his own
successful practice, Woodford,
who began coaching at age 19,
regularly seeks top-level instruction
on how to be a better trainer from
his industry peers.
Im very lucky to have had the
opportunity to travel once a year
to the States to learn from the best
100
JANUARY 2016
PERSONAL TRAINING
TRAIN SECURE
Throughout his performance
coaching career which has seen
him train college, AFL, NRL,
A league, NFL, NBL and ABL
athletes as well as pro-sprinters,
and Australian and Victorian
representatives in all of the above,
Woodford has placed proper
preparation front and centre. He
strongly believes that all serious
athletes should have strength
and conditioning, sports science
monitoring, nutrition, recovery
and physiotherapy services at
their fingertips.
Says Woodford: If you play
sport at any level you need to
prepare properly, not only for
performance but also for injury
prevention. I started WSSC
and christianwoodford.com to
give athletes at all levels a highperformance service which enables
them to develop physically under
science-based methods that lead to
improved athletic performance and
102
JANUARY 2016
Wed like to offer Muscle & Fitness readers a further 10% discount by entering the code: JesExtender.com.au/MFPromo
ONE-ARM CABLE
LATERAL RAISE
Go back and forth
between arms on lateral
raises without taking any
breaks between sets
your right delt will get a
rest when your left delt is
working and vice versa.
104
JANUARY 2016
STANDING BARBELL
OVERHEAD PRESS
The focus on this big lift is the shoulders
and upper-body pressing strength, but
be mindful of your core to minimise undue
strain on the lower back. Keep your abs
tight throughout and your chest facing
straight ahead, not angled upwards.
106
JANUARY 2016
SMITH
MACHINE
UPRIGHT ROW
DELTS
EXERCISE
Standing
barbell
overhead
press*
Smith
machine
upright
row
Reverse
pec Deck
One-arm
cable
lateral raise
SETS
REPS
REST
10
2 min
12
1
min
15
45
sec
10
JANUARY 2016
107
SUP
D-fense
108
JANUARY 2016
SPOTLIGHT
SUPPS
THE KEY TO
GROWTH?
Protein blends are
encroaching on
wheys popularity;
we took a look
at what the
science says.
Better together
Wheys days as the most
popular protein powder
are numbered. Science
is proving that protein
blends are more effective
for building muscle.
BY RAZVAN RADU
JASON BREEZE/COURTESY OF MHP
WHEY PROTEIN
It is the fastestdigesting protein
and often taken
post-workout to
support recovery.
Because of its
speed, it supports
protein synthesis
for a short time,
which is why it
may not be the
optimal protein.
CASEIN PROTEIN
Casein is known as
the ideal protein to
take before bed.
This is because it
digests slowly and
provides a steady
stream of aminos
to support
recovery and
growth for
anywhere between
five and seven
hours.
SOY PROTEIN
Soy has received
a bad rap as an
oestrogenbooster due to
inconclusive
studies. In reality,
soy has the full
range of aminos
to build muscle
and delivers them
with a speed in
between whey
and casein.
JANUARY 2016
109
SUPPS
SPOTLIGHT
THE STUDY
A RESPONSE
THAT IS SEVEN
TIMES GREATER
THAN WHEY
New research on
protein synthesis
is constantly being
published, and one
recent study in
particular caught our
attention. Published in
the Journal of Applied
Physiology, the study
compared the
difference in anabolic
response from a pure
whey protein versus
a blend of whey, soy
and casein proteins.
Researchers showed
that the protein blend
resulted in an anabolic
response that was
seven times greater
compared with pure
whey. This is because
the varying digestion
rates of casein, soy
and whey provide
slow, medium and
fast delivery, allowing
you to stay in an
anabolic state longer.
LONGER LASTING
A blend of fast-, slow- and
medium-digesting proteins keeps the
anabolic window open longer than just whey.
MHP PROBOLIC-SR
110
JANUARY 2016
THE CHAMP
MHP athlete Fabrcio
Werdum, heavyweight
champ of the UFC,
uses Probolic-SR
in his regimen.
SUBSCRIBE TODAY
AND SCORE A
COMPLETE
MUSCLE
& FITNESS
TRAINING
SYSTEM
5 DVD SET
SUBSCRIBE TODAY
YOUR MAGAZINE CHOICE
I would like to subscribe to Muscle & Fitness for $140 for 24 months
and receive a FREE COMPLETE M&F TRAINING SYSTEM - 5 DVD SET.
I would like to subscribe to Muscle & Fitness for $79 for 12 months
and receive a FREE COMPLETE M&F TRAINING SYSTEM - 5 DVD SET.
YOUR DETAILS
Mr/Mrs/Ms: First name:
Surname:
Address:
Postcode:
State:
Phone: (
Email:
PA
AYMENT
Pleasse 9
___ ____ ___ ___ / ___ ___ ___ ___ / ___ ___ ___ ___ / ___ ___ ___ ___
Expir
p ry date:
Cardholders name:
Signa
g ature:
RRP
SUBSCRIBE NOW
02 9439 1955
www.muscle-fitness.com.au
Please send to Muscle & Fitness,
PO Box 81, St Leonards NSW 1590
or fax it to 02 9439 1977 or email to
subs@paragonmedia.com.au
Order online
W W W. M U S C L E - F I T N E S S . C O M . A U
SUPPS
GAIN MAKERS
GOLD STANDARD
PRE-WORKOUT
HYPER HYDROLYSE
GLANBIA
BULK NUTRIENTS
JETFUEL POWDER
GAT
MELROSE HEALTH
112
JANUARY 2016
FLEX
SUBSCRIBERS
WORTH
$50
RRP
Subscribe
b ib to FL
FLEX
and get RONNIE COLEMANs
On the Road DVD
WHY SUBSCRIBE?
Visit: www.exonline.com.au
SUBSCRIBE TODAY
I would like to subscribe to Flex for $45 for 12 months and receive a FREE RONNIE COLEMANS ON THE ROAD DVD.
I would like to subscribe to Flex for $85 for 24 months and receive a FREE RONNIE COLEMANS ON THE ROAD DVD.
YOUR DETAILS
PAYMENT
Surname:
Please 9
Address:
___ ___ ___ ___ / ___ ___ ___ ___ / ___ ___ ___ ___ / ___ ___ ___ ___
Postcode:
State:
Email:
Phone: (
Expiry date:
)
Cardholders name:
Signature:
*Offer is available while stocks last. It is available to new subscribers or to existing subscribers renewing their subscription. Open to Australian and New Zealand residents only. Your information is used
primarily to fulfil your subscription, but may also be used for other Flex promotions. If you dont want to receive any information about other Paragon Media promotions or offers, please tick here .
This form is a Tax Invoice upon payment. ABN 49 097 087 860.
F0116
one s t e p to
better skin
Its not like guys dont care about
their skin. But if its not quick and
easy, forget it, right?