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 65
Can you make it
to the CrossFit
Games?
sept

54
Chow on chook

36 Fat-loss foods 48 A dating game

Breakthroughs Nutrient-dense foods to Sneating, ghosting and
help you trim your belly. Gatsbying. We
translate.
19 Who’s a good boy? 40 Push your limits
Why dogs can read the The best push-up 51 Cardio
expression on your face. variations for you. Add some intensity
20 Health
Science names the
worst shoes for running.
42 Shake things up
Alternatives to whey
protein powders.
to your running with
Fartlek training.
54 Perfect poultry
51
Fartlek: not just
a silly name
Prepare a flawless
22 Fitness 44 Fishy facts roast chicken with
Why you should hit Dive in and learn our simple guide.
HIIT less often. a few fins about tuna.

24 Weight loss 46 A rating game

Loud music can make What is a healthy resting
you eat like crap. heart rate anyway?

26 Sex
What women are really
looking for online.
28 Nutrition Features
Red meat can be part
of a heart-healthy diet. 58 Fuelled by fitness 78 Dying to be big
How Zac Efron has The long-term effects of
transformed himself steroid use and abuse are
Game Changers from teen heart-throb only now coming fully to light.
to Hollywood muscle man.
85 Dangers Down Under
33 A seated debate 65 CrossFit ready From a huntsman in your
Game of thrones: Could you be a contender? home gym to a busted
seat up or down? Follow this playbook to take plugger, we navigate some
your shot at Games glory. true blue health hazards.
34 Lift your game 93
Tips to score you a FATHER’S DAY 71 Train for an Ironman 93 Father’s
granite-hard six-pack. GIFT GUIDE Are you mad? Possibly. But Day gift guide
finish an Ironman and you’ll Every dad has his day.
be part of an elite club (and Treat your old man
have major bragging rights). or treat yourself.
 sept 42
Time to shake up
your shake.

99
Spend more
time at bars.

The Body Book

99 Raise the bar 114 Supps

85
Fitness snags
Grab a barbell and Go harder for longer only Aussies
with these tried-and- appreciate.
perform this five-
move complex to torch tested pre-workouts.
fat and get strong.
118 Take up arms
104 High-rep Add serious size to your
revolution biceps with this tough
Use the 6-12-25 six-move session. 40
tri-set system to
BEST PUSH-UP
build huge arms. 122 Ring the VARIATIONS
changes
109 Six-move Shock your body into
six-pack shedding fat with
Use dumbbells to sculpt this quickfire double ON THE COVER
a leaner, harder and kettlebell circuit.
more defined core. Zac Efron
PHOTOGRAPHY:
JEFF LIPSKY

Regulars

12 Cheat sheet 14 Training diary 16 Hot shot

126 Scoreboard 129 Subscriptions

Follow the ed Check us out on Men’s Fitness is on iPad. Check

on twitter Facebook: Australian out the magshop app in iTunes or
@toddfcole Men’s Fitness go to magshop.com.au/iPad
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 Ed’s take

The smart man’s

cheat sheet
’ EDITORIAL
Editor Todd Cole
todd@mensfitnessmagazine.com.au
The latest advice, wisdom and healthy lifestyle hacks Associate Editor Alison Turner
from Men’s Fitness to give you that extra edge. Sub Editor Cameron Murray

ART
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Men’s Fitness is published 12 times a year. Printed by Offset Alpine. Australian and New
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Researchers from
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US, discovered A SUBSIDIARY OF AMERICAN MEDIA, INC.
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new enjoyment Executive Vice President/Chief Marketing Officer
in food when they Kevin Hyson
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unconventional Executive Vice President/Chief Financial
Drink this Eat this ways. Findings Officer, Treasurer
FOOD FOR THOUGHT
suggested that using Chris Polimeni
Get crafty Pop a cherry President/CEO, Distribution Services Inc
odd consumption
“NEARLY ALL John D. Swider
MEN CAN STAND methods helped Executive Vice President/Chief Digital Officer
■ Hipster beards ■ After a workout,
ADVERSITY, people focus on what Joseph M. Bilman
everywhere are you should prioritise
BUT IF YOU they enjoyed about Executive Vice President, Digital Media
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the product. “When David Thompson
a study from to kick-start your TEST A MAN’S you eat popcorn General Manager, AMI International & Syndication
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in the experience,” Director, Rights & Permissions
beer is better for further boost the A b ra h a m Li n c o l n Fiona Maynard
said Robert Smith, Syndication Manager
you than red wine. process, thanks to
study co-author. “It’s Maribel Dato
Craft beer contains their high levels of Production Assistant
like eating popcorn Paul Miller
stuff like vitamin B3 phytochemicals and
for the first time.” Founding Chairman
and brewer’s yeast, anthocyanins. These
Joe Weider (1919-2013)
which is apparently compounds have Founding IFBB Chairman
good for lowering anti-inflammatory Watch this Ben Weider (1923-2008)
cholesterol. Craft and antioxidant The exercise instructions and advice in this magazine are designed
beer is better than powers, and have
The Meg (Aug 16) for people who are in good health and physically fit. They are not
intended to substitute for medical counselling. The creators, producers,
mass-produced now been linked Love Jaws? Here’s another participants and distributors of Men’s Fitness disclaim any liability for
loss or injury in connection with the exercises shown or instruction and
stuff as it’s less to better sleep and sharky thriller to make you too advice expressed herein.
pasteurised, the less post-exercise scared to go back in the water.
study authors muscle damage, After escaping an attack by a Both the paper manufacturer and our
23m prehistoric shark, Jonas printer meet the international standard ISO
say. Consumption according to data 14001 for environmental management. The
Taylor (Jason Statham) must
was associated in the International confront his fear to save those paper comes from sources certified under
with a lower risk Society Of Sports the Programme for Endorsement of Forest
in a sunken research vessel. Certification scheme (PEFC™). Please
of CVD overall. Nutrition journal. recycle this magazine – or give it to a mate.

12 MEN’S FITNESS SEPTEMBER 2018

● Training diary
1 MONTH
AWAY
September 16
Blackmores
2 MONTHS
AWAY
October 14
Medibank
3 MONTHS
AWAY
November 3-6
4 Peaks Bright
Sydney Running Melbourne Alpine Climb
Festival Marathon Festival Where: Bright, Vic
RUNS

Where: Sydney, NSW Where: Melbourne, Vic What: the 4-day

What: choose your What: a victory lap of series is challenging
distance – 42km, the MCG awaits if you but rewarding, with some
21km, 10km or 3.5km can finish the half or full stunning scenery. Many
– and soak up the marathon. There’s also Olympians use the event
Sydney scenery. a 3km walk and 5.7km for conditioning, but
More info: and 10km runs on offer. all levels are welcome.
sydneyrunning More info: melbourne More info:
festival.com.au marathon.com.au 4peaks.com.au

September 9 October 14 November 10

Night Grinder Spring Cycle Freedom MTB
Where: Monarto, SA Where: Sydney, NSW Marathon
What: the course is What: smash the city Where: Byron Bay
a fast blast around route over 10km, pedal Hinterland, NSW
RIDES

40km of primo Gravel along the Parramatta What: a fun and

Grinder country, River for 16km or go challenging event
taking in undulating for the Classic 50km open to anyone with
gullies and winding or 105km options. a mountain bike.
back roads. Pure Riding over a car-free But you had better
night-time gravel- Harbour Bridge is do some training!
grinding bliss… always a highlight. More info:
More info: More info: spring summerofcycling.com
lofty105.com.au cycle.com.au

September 16 October 28 November 4

TRIATHLONS

Cable Beach Nepean Huskisson

Triathlon Triathlon Triathlon Festival
Where: Cable Where: Penrith, NSW Where:
Beach, WA What: Australia’s Huskisson, NSW
What: take on the oldest continuously What: Elite Energy
Olympic, the Sprint or run triathlon features brings Standard distance
the Enticer, and marvel a 1km swim, 30km racing again to the idyllic
at the gorgeous natural cycle and 10km run. coastal location of
surrounds of the far Or try the Enticer: Huskisson, Jervis Bay.
northwest corner of WA. 50m/2km/500m. An event not to be missed.
More info: broometri More info: nepean More info:
club.com.au/triathlon triathlon.com.au eliteenergy.com.au

September 9 October 25-27 November 18

Hervey Bay Mana Fiji Whitehaven Beach
Pier 2 Pub SwimFest Ocean Swim
Where: Torquay, Qld Where: Fiji Where: Whitsunday
SWIMS

What: this swim runs What: water at your Islands, Qld

in conjunction with the place not quite warm What: set in one of
Hervey Bay Masters enough yet? Then head Australia’s most beautiful
carnival and there are to beautiful Fiji! As well locations, the Whitehaven
three distances on offer as the 10km main event, Beach ocean swim provides
– 3km, 1km and 500m. there are 1km, 2.5km the most idyllic ocean
The water will be warm! and 5km options. swim on the planet.
More info: More info: ocean More info:
oceanswims.com.au swimsafaris.com oceanfit.com.au

September 22 October 20-21 November 3-4

Maximum Tough Mudder Augusta
ADVENTURE

Adventure Melbourne Adventure Fest

Race Series Where: Myrniong, Vic Where: Augusta, WA
Where: Blue What: featuring 20- What: the weekend
Mountains, NSW plus obstacles over includes new standlone
What: short, fast and more than 16km, getting races of 4 off-road
fun, designed to offer fit has never been more disciplines, the Adventure
the perfect introduction fun. Plus it all takes Warrior and the Augusta
to the exhilarating sport place on the grounds Adventure Race with
of adventure racing. of a top-class winery. new-leg order for
More info: Cheers to that! individuals and teams.
maxadventure More info: tough More info:
race.com.au mudder.com.au rapidascent.com.au

Got an event in your state that MF readers can train for in 2018? Email details to alison@mensfitnessmagazine.com.au with a couple of good action photos.

14 MEN’S FITNESS SEPTEMBER 2018

 MUSCLE
CONTAINMENT
STAMPING

MCS.
THE GOLD
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IN RUN
TECHNOLOGY.
MCS (Muscle Containment
Stamping) anatomically
maps key run muscles to INCREASE

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18% IN BLOOD
FLOW TO
QUADRICEPS

SECONDS

10.6 GAINED
OVER A
5KM RUN
INCREASE

4.8% IN BLOOD
LACTATE
REMOVAL

REDUCTION

47% IN LEG
MUSCLE
SORENESS

THE WORLD’S MOST ADVANCED

COMPRESSION TECHNOLOGY
● Hot shot

16 MEN’S FITNESS SEPTEMBER 2018

Falls guy
Content Poo

Mexican Rafa Ortiz almost quit the sport the first

time he went over a waterfall. “I broke my paddle
and came out bleeding,” reveals the 31-year-
old. Clearly, he stuck with it, because this is him
P h o t o g r a p h e r : G r a e m e M u r r a y/ R e d B u

dropping over Spirit Falls on the Little White Salmon

River in Washington, US. “Being on the river and
running waterfalls has a lot to do with embracing
the present moment,” he explains. “As soon as
I’m in my kayak and the water hits my face,
everything else just washes away.”

SEPTEMBER 2018 MEN’S FITNESS 17

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 Hard-hitting news from the cutting edge of modern researc

Breakthroughs
Fangs Does your
four-legged

forasking
best friend
always seem to know
what you’re feeling?
TURNS OUT DOGS HAVE FACIAL Science can now back
RECOGNITION LICKED. up your suspicion –
researchers from the
University of Bari Aldo
Moro in Italy have found
that dogs are capable
of understanding the
emotions behind an
expression on a human
face. For example, if
a dog turns its head to
the left, it could be picking
up that someone is angry,
fearful or happy. If there
is a look of surprise on
a person’s face, dogs
tend to turn their head to
the right. The heart rates
of dogs also go up when
they see someone who
is having a bad day.
By living in close
contact with humans
for so long, dogs have
developed specific
skills that enable
them to interact and
communicate efficiently
with us. Recent studies
have shown that the
canine brain can pick
up on emotional cues
contained in a person’s
voice, body odour and
posture, and now we
know that they can read
our faces, too. If only we
could teach them how to
pick up their own poop.

SEPTEMBER 2018
7 MEN’S FITNESS 19
Health
Breakthroughs

Tat’s all, folks

Tattoos are so mainstream
now, you’d be hard pressed to
find anyone under 40 who isn’t
slathered in them. But if you’re thinking
about joining the ink brigade, make
sure your immune system is working
properly first. In BMJ Case Reports,
doctors recently reported the case
of a woman who was being treated
for chronic pain in her left hip, knee
and thigh some months after she had
been tattooed. She had been taking
immunosuppressants for several
years after receiving a lung transplant.
A biopsy of her thigh muscle revealed
that she had inflammatory myopathy
– chronic muscle inflammation. This
is often accompanied by muscle
weakness and pain. The doctors
believe this was likely to have been
linked to the tattoo process itself,
the effects of which may have been
compounded by a compromised
immune system.

It’s a shoe-in PRICK NO Get a grip

MORE
■ Lower leg pain and in the Functional
injuries have long Orthopedic Research ■ Worried about how in the BMC Medicine
been a problem for Center of Excellence many hours you’re journal. Researchers
runners, but research Lab compared the logging at your work at Glasgow University,
at Oregon State biomechanics computer every day? UK, found that the
There are over 1.2 If you make the effort amount of time spent
University-Cascades, associated with
million Australian to keep up your cardio watching a TV or PC
US, has shown that “maximal” (shoes with
adults living with and strength training, screen had almost
one type of running increased cushioning,
diabetes, and many you’ll be less at risk double the impact on
shoe may increase particularly in the
have to prick their of health problems the risk of mortality,
such risks for some forefoot region of the
finger multiple times than your inactive cardiovascular
runners. Researchers midsole) and “neutral”
a day to check their co-worker who can disease and cancer in
running shoes in
glucose levels. But barely lift their “You people with low grip
tests with 15 runners.
a new mobile app has don’t have to be crazy strength or low fitness
Surprisingly, the study
been created that will to work here but it levels than on those
concluded that runners
allow people living helps” coffee mug. who had the highest
experienced a higher
with diabetes to use This is according to a levels of fitness and
impact peak and
their smartphones new study published grip strength.
increased loading rate
to see their glucose
with the “maximal”
data. The FreeStyle
shoes. Increases in both
Libre System has
factors are associated Another copy
a stick-on sensor
with a greater likelihood cat killing.
that measures and
of injury, such as
continuously stores
plantar fasciitis and
glucose readings
tibial stress fractures.
day and night, and
data can be accessed
You gotta have sole directly from your
– just make sure you smartphone. Find out
more at freestylelibre.
choose the right one. com.au.

20 MEN’S FITNESS SEPTEMBER 2018

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Fitness Breakthroughs

HIIT takes
a hit
Smashing out three or four HIIT
sessions a week? While you
might think it’s a boon for your
fitness and weight-loss goals, it might
actually be hindering your progress.
So says new research presented at
the 2018 American College of Sports
Medicine Annual Meeting, which found
that any more than 30-40 minutes
of HIIT in a maximum training zone
per week can reduce performance.
The key lies in the nature of HIIT itself.
By pushing the body into its maximum
training zone for short periods, a
positive stress response is triggered
that creates biochemical changes in
the body that help build new muscle
and improve fitness. But those who do
Mix up HIIT sessions with
more than 30-40 minutes of HIIT per
lower-intensity mobility
week are unable to produce a positive
and strength workouts.
stress response, the research found.

3 ways to crunch better TAKE THIS Don’t let your balls gather dust
TO HEART
1 ) Change face, then lower
your speed slowly. Hold an
According to new anchor if it helps.
Spanish research,
it’ll bring in different 3 ) Add weight According to
muscle groups – at As with any move, researchers at the
slow tempos, the progress means University of Texas
external obliques adding resistance, Southwestern
barely contribute, not just more reps. and The Cooper
but their input is Changing the Institute, US,
six times higher at leverage is one middle-aged
one second per rep. way to do it – think people with high
hanging leg raises fitness levels are
2 ) Put it in reverse vs. the knee raise – 56 percent less
The reverse crunch but for moves where ■ Throwing things is published in the
likely to eventually
can help fix your that isn’t an option, what separates us Journal of Strength and
die from heart
posterior pelvic tilt weight plates are from the animals. Even Conditioning Research,
disease following
– aka Desk Hunch – your friend. our chimp brethren, adding six weeks of
a depression
and works your with their pound- medicine ball throws
diagnosis.
external obliques. for-pound strength alongside regular
Know what “The earlier you
Bring your feet off advantage, can’t come training enhanced
to do when maintain fitness,
the ground and it comes to close to humans when isokinetic strength
the better chance
knees towards your the crunch. push comes to fling. around the rotator cuff,
of preventing
That power comes as well as improved
depression, which
at a cost – our more throwing velocity.
in the long run will
flexible shoulder joints Precision, sadly, wasn’t
help lower the risk
are somewhat injury- affected, so you’ll still
of heart disease,”
prone – but throwing need to rely on your
says study head Dr
might also be the thing (relatively) big human
Madhukar Trivedi.
that fixes it. In a study brain – plus practise –
of handball players to stay on target.

22 MEN’S FITNESS SEPTEMBER 2018

 Weight loss
Breakthroughs

Risky reward
Do you crave hot chips like
crazy? That’s your brain
jonesing for a carb and fat
hit. Research published in the journal
Cell Metabolism has revealed that
the reward centre of the brain values
foods high in both fat and carbs more Would you like
than foods containing only fat or fries with that?
only carbs. And it’s not just because Of course you would.
they taste so bloody good. We have
evolved to seek out high-energy
foods, and high fat and carb foods
appear to “hijack” our body’s inborn
signals governing food consumption,
according to the study. Researchers gave
study subjects a limited amount of money
to bid on foods and found that subjects were
willing to pay more for foods that combined fat
and carbs. What’s more, the fat-carb combo
lit up neural circuits in the reward centres
of their brains more than a nominated
favourite food, a potentially sweeter or more
energy-dense food, or a larger portion size.

Plump up the volume SWEET Eat chilli and chill

AND SOUR?

■ A study from the several days. When ■ Your guts might Proceedings of the
Uni of South Florida, the music was louder, not thank you the National Academy
US, has found that researchers found morning after a red- of Sciences journal,
the louder the music 20 percent more hot curry – or even suggests that
Ditching sugar
is in a restaurant, the customers ordered 10 minutes after – eating more
for artificial
more unhealthy food something that but eating more foods containing
sweeteners seems
customers will order. wasn’t “good” for spicy foods such capsaicin (the
like a smart move,
Researchers held them, compared to as chilli peppers compound
but as always,
a study at a café in those who dined can actually work responsible for
things aren’t
Stockholm, Sweden, during the lower- wonders for your giving chillies and
quite so simple.
where different volume times. Loud digestive system, other spicy foods
According to
genres of music were music cranks up especially when their kick) can help
research published
played at 55 decibels your heart rate and you’re trying to lose improve gut health
in Experimental
and 70 decibels at arousal, making weight. But there’s by activating a type
Biology, the latter
different times over you more reckless. more: the health of of immune cell
might still promote
your gut has a huge that suppresses
obesity and
impact not only on inflammation
diabetes, though
how easily you gain in the digestive
through a different
or lose weight, system. If you can’t
mechanism. Early
but also on stand the heat, eat
studies indicate that
your mental more capsicums
sweeteners change
health and instead: they
the way the body
wellbeing. contain around
metabolises fat –
New 25 percent of
leading researchers
research, the capsaicin
to suggest that
published found in
moderation,
in the chillies
not mindlessly
Hot? No, it’s but won’t
slamming cans of
a little chilli. make your
Pepsi Max, is key.
eyes water.

24 MEN’S FITNESS SEPTEMBER 2018

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Sex Breakthroughs

Smart guys
get the girls
Women under 40 looking for
a partner online are more
particular than men, especially
when it comes to education. This is
according to a Queensland University
of Technology (QUT) study that delved
into the online dating behaviour of more
than 41,000 Aussies. “Evolution
favours women who are highly
selective about their mates and, in
many cultures, women have been Swap pecs for
shown to use education as an indicator HECS and you
of quality because it is often associated might get the girl.
with social status and intelligence,”
says QUT behavioural economist Dr
Stephen Whyte. So if you’re a young
fella looking for love online, now might
be the time to hit the books. But it’s not
just women who can be hard to please.
The study also found that men over 40
are a lot more choosy about potential
mates than their younger counterparts.

Show me the love ROBO BONK Fantasy land

BUDDIES

■ Whether we like to the other 3 percent

admit it or not, most are thinking about
of us have sexual is not so clear. The
fantasies. In fact, laundry, perhaps?)
We might not be a new book, called Most of these
too far away from Tell Me What You fantasies are what
Austin Powers- style Want: The Science you would expect
Fembots becoming of Sexual Desire – threesomes, light
a reality, but would and How It Can Help bondage – while
shagging a robot be You Improve Your other less common
a good or healthy Sex Life by social themes include
thing to do? That’s psychologist Justin taboo or forbidden
■ Scientists have partners’ romantic the question asked in Lehmiller, reckons sex, passion and
found people who interest decreased research published 97 percent of us classic romance.
feel greater certainty their sexual appeal. in journal BMJ Sexual have them. (What Extroverts tend to
that a prospective This turns the whole & Reproductive fantasise about
romantic partner “treat ’em mean, keep Health. The slightly being praised for
reciprocates their ‘em keen” theory on deflating consensus their prowess,
interest will put more its head. “People may is that there’s just while introverts
effort into seeing that protect themselves not enough data to are more into
person again, while from the possibility of predict how robots intimacy. Older
rating their date a painful rejection by will change sex as we people are more
as more sexually distancing themselves know it – and that any into group sex,
attractive than they from potentially company advertising while younger
would if they were rejecting partners,” health benefits from peeps are all
less certain about says study co-author their sexbots is lying. about emotional
their date’s romantic Harry Reis, professor Oh, and watch out needs. Bless.
intentions. On the of psychology at for those “machine-
flip-side, uncertainty the University of gun jubblies”.
about potential Rochester, US. Go on – enjoy
a cheeky fantasy.

26 MEN’S FITNESS SEPTEMBER 2018

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 Nutrition
Breakthroughs

See red
You love eating red meat, but
everywhere you turn these
days people are telling you it’s
bad for your heart. Well, that depends
what you eat it with. If you eat a
Mediterranean-style diet – that’s lots
Yes, red meat
of plant-based foods, whole grains,
can be part of a
legumes, nuts and olive oil – that also
heart-healthy
includes lean, unprocessed red meat,
eating plan.
your heart health will improve. So says
a study from Purdue University, US.
“This study is important because
it shows that red meat can be part
of a heart-healthy eating pattern like
a Mediterranean-style eating pattern,”
said Wayne Campbell, professor
of nutrition science at Purdue. The
Mediterranean-style diet has clinically
proven effects on health, especially
related to heart health and risks for
heart disease such as heart attack
or stroke. So join club Med and you
can have your steak and eat it, too.

Reboot your fruit Supps vs. food

Time your intake better and maximise the benefits.

1 ) Peel time 3 ) Get the grill

Time your bananas For tomatoes, that is.
based on your aims. According to a 2012
Unripe ones are high study, half of a
in resistant starch, tomato’s lycopene
aiding fullness and develops in its final
fat loss. When ripe, stages of ripening –
they have more but you’ll make it Take your vitamin D Real fish beats oil Use “green”
antioxidants, and more bioavailable by ■ Despite the fact that ■ It does for some pills rarely
they’re easier to heating it. Toss them Australia is the land of outcomes, anyway. ■ If making kale juice
mash up with an on the barbie, or cook sunshine (unless you Oily fish has well- and carrot smoothies
egg for some easy them in sauces. live in Melbourne) one established protective is too much effort,
protein pancakes. in four Aussies are effects against “green” pills are an
deficient in D. Levels coronary trouble increasingly popular
Ripe are particularly low and stroke, but in at option for those trying
2 ) Pair up back
Iron from non-meat atcha. in winter and unless least one large-scale to increase their veg
sources is easier to you’re hitting the fish review of studies, intake in a few gulps.
absorb when paired several times a week the oil alone is less The downside is it’s
with vitamin C – it’s unlikely you’re impressive. Research tough to know what
so if you’re eating getting enough from suggests that amino part of the plant you’re
spinach, kale or food. If you don’t get acids and trace getting. For instance,
lentils, an orange enough sun to let you elements in grilled while broccoli’s
slice or handful of hit recommended salmon might be cancer-fighting
berries for dessert levels, supplement just as beneficial as compounds are
can net you up to with 1000IU to boost omega 3 capsules. mostly found in the
six times the immunity, promote Stick with the pills, florets, manufacturers
nutrients. Now that’s muscle function and but aim to eat fish often use the stems
a-peeling (sorry). improve recovery two to three times a for pills. Consume
from workouts. week as a back-up. with caution.

28 MEN’S FITNESS SEPTEMBER 2018

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 Mind Breakthroughs

Do your block
Dark chocolate: it’s not
just good for the soul;
it’s good for the mind.
Researchers from Loma Linda
University, US, have revealed
that eating dark chocolate with
a high concentration of cacao
(minimally 70 percent cacao, 30
percent organic cane sugar) has
positive effects on stress levels,
inflammation, mood, memory
and immunity. The flavonoids
found in cacao are extremely
potent antioxidants and anti-
inflammatory agents, with
known mechanisms beneficial
for brain and cardiovascular
health. But this study reveals that
the higher the concentration
Chomp your way to
of cacao, the more positive
a chocolate Nirvana.
the impact on cognition,
memory, mood, immunity
and other beneficial effects.

Nodding off? EXPRESS Hearts and minds

YOURSELF
■ You’re not alone, buddy. New research from ■ Most of us don’t disease to the list
SeventeenHundred and REMinder Health spend enough time of benefits – so long
has found that most Aussie professionals are stretching, even as the stretches are
suffering from poor sleep. The findings are scary: though we know done mindfully and
It’s time to ditch the
it will aid recovery, with total focus on
Botox. Researchers
increase flexibility feeling each hold.
at Western University,
and mobility and Indeed, the practice
Canada, have shown
reduce pain and of mindful stretching
our brains are wired
injury. And we can can be as helpful
to perceive wrinkles
now add improving to your heart as
around the eyes as
heart health and moderate-intensity
conveying moreintense
lowering the risk conventional
and more sincere
of cardiovascular exercise such
emotions. This eye-
as brisk walking,
wrinkle feature, called
Yes to according to recent
the Duchenne marker,
stretching, no research published
occurs across multiple
to wedgies. in the European
facial expressions.
Journal of Preventive

80 50
Researchers showed
% % Cardiology. If yoga
study participants
or Pilates isn’t your
photos of expressions
Men are impacted bag, spend some
of Aussies say poor with and without the
sleep affects their 50 percent more time after your next
marker and asked them
concentration two or by poor sleep session stretching
to rate the expressions.
more days a week. than women. your major muscle
They found that people
groups, focusing
ranked the Duchenne
only on breathing

$66b
Poor sleep costs the Australian economy more
than $66 billion annually.
smiles and Duchenne
deeply and how your
sad expressions as
muscles feel as you
more sincere and more
extend each stretch.
intense than the non-
Duchenne expressions.

30 MEN’S FITNESS SEPTEMBER 2018

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 EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU

GameChangers
Game
ofthrones
WE GET TO THE BOTTOM OF
THE TOILET SEAT DEBATE.

Leaving the
toilet seat up is,
L anecdotally at
least, one of the
main causes of minor marital
spats. An unscientific poll
conducted by a blog called
UKBathrooms found that poor
bathroom habits were the top
cause of bickering and that it
was loo-seat positioning that
caused 48 percent of the tiffs.
Seat up or down? So what is the rule? Are you
Fellas, you may be lazy and rude when you leave
outnumbered. it up or is the problem her
assumption that toilet-seat
positioning is a man’s job?
Fortunately, an enterprising
Michigan State University
economist in the US, Jay Pil
Choi, used statistics to come
up with a definitive answer.
The underlying reasoning is
this. You begin with a shared
household. Women always sit
down, men sometimes sit and
sometimes stand. If you leave
the seat up, then, either a man
or a woman might have to
reposition it depending on the
particular call of nature. So, on
the surface it seems that it is
most efficient if it is left down
and only lifted when needed.
Problem solved. But wait! It
seems we don’t defecate and
urinate in equal measure. If you
are average, you poo once
a day and pee seven times.
So the question of whether the
seat should be left up or down
varies depending on the number
of standers and sitters in the
house. Where the number of
women is equal to or greater
than the number of men, the rule
should be seat down. To leave
it up, men need to outnumber
women by a certain ratio to
“minimise the aggregate costs
of inconvenience”.

SEPTEMBER 2018 MEN’S FITNESS 33


Update your
abs training
If your end game is a granite-hard six-pack, pay close attention.
1 2
LOOK BEYOND DEADLIFTS
■ In this CrossFit and
Strongman era, it’s
a common claim that
deadlifts are all the abs
work you need. Dead
wrong. In fact, the most
recent study to compare
key exercises found that
push-ups and plank holds
beat even heavy squats
and deadlifts for core
activation. Although the
weighted movements
produced the most force
on the lower back, the
body-weight moves
proved most effective
for the rectus abdominis
and external obliques.
There’s nothing like a well-
executed plank to fire up
your abdominals.
34 MEN’S FITNESS SEPTEMBER 2018
WHAT’S THE FREQUENCY?
■ Once upon a time, the
workout myth was that, as
“endurance” muscles, the
abs should be trained every
day. Now it’s more common
to encounter claims that you
only need one dedicated core
workout per week – but, as
is often the case, the truth
lies somewhere in between.
“Two or three abs workouts
a week might be optimal for
most people,” says trainer
Jonny Jacobs. “Breaking it
up into separate days – for
static, anti-rotation work
and dynamic movements
– is one good option.”
● Game Changers
3
BRINGING FLEXION BACK
■ You should know by
now that doing hundreds
of sit-ups is doing nothing
good for your back, but
that doesn’t mean you
ought to ditch spinal flexion
entirely. In 2017, back
health expert Dr Stuart
McGill co-authored a paper
explaining: “If flexibility
is important… the trainer
may want to select
full-range curl-ups and
crunches… if maximal
muscular development
is the goal, including the
crunch and its variations
may help.” A few are fine.
Lift your game
The Coach
He won’t cop bullshit from anyone.
FRIEND ZONE
Coach, I used to have a great bunch of mates.
We’d do everything together – chill at the pub and
play pool, watch the footy, go out cruising for girls
at clubs. But now, they’re all pairing off and getting
engaged or married. I hardly get to hang out with
just them anymore. Where’s the loyalty?
■ Buddy, I could ask with your mates and their
you the same question. girls. Sure, you might put
If these blokes really in fewer hours at the pub,
are your mates, you but that can only do you
should be happy for them – and them – some good.
– they’re moving on to the Another plus: all these
women will have friends
next stage in their lives.
Now, I’m not saying that – single friends. Who
everyone should rush out knows? You might
and get married, but it’s meet a plus one, too.
a fact that a lot of people And on another note,
do. And just because remember that around
your mates all have a plus half of all marriages end
one now, it doesn’t mean in divorce, and when that
you’re no longer part of happens to a mate of
their lives. My old man yours, he’ll need good
once told me that to have friends around to get
a friend you need to be a him through it. See,
friend, so put in the effort marriages might end,
and start spending time but mates are for life.
MID-LIFE MALAISE
Hey Coach, I feel like I’m stuck in a rut. My job’s going
nowhere, my wife is always busy with the kids or
the house or her work, and I’m sick of the sight of my
gym. Is this a mid-life crisis? What do I do about it?
■ Mid-life crisis? Nah, will bring you closer to
mate, I reckon you’ve them. See, kids have
just got lazy. Job’s going a funny way of giving
nowhere? Do something your life meaning.
about it – speak to your Then there’s the gym,
boss and tell him you need and this is the easiest one.
a challenge. Or find a new Stop going. Yep. Find other
job. Hell, go back to uni and ways to exercise that don’t
pursue a new career path. involve treadmills and
As for your marriage, squat racks. Head outside.
well, maybe if you spent a Take up running. Try
bit more time looking after bodyweight exercises
the kids and helping your at the local park. Join
wife out around the house, a swimming club. The
you’d have more time to world really is your oyster,
spend together. Plus the mate. You just need to
extra time with your kids make the dive to catch it.
Got something health- or fitness-related to ask The Coach? Email
your burning questions to info@mensfitnessmagazine.com.au.
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● Game Changers Get lean
01. COLD-BREW COFFEE
Coffee beans lose some
of their antioxidants when
they’re roasted. Plus the
cold-brew variety contains
a bigger hit of caffeine to
give you increased energy
and focus, allowing you
to train harder for longer
to ignite fat burning.

20 foods that
boost fat loss
Stocking up your supermarket trolley or online shopping basket
with these nutrient-dense foods will help you to trim your belly
while enjoying a host of other health benefits.

SEPTEMBER 2018 MEN’S FITNESS 37

● Game Changers Get lean

02. STEAK 03. BLACK PEPPER 04. SWEET POTATO

Packed with protein Add it to eggs, vegies Many starchy root
to keep you fuller for and everything else – vegetables can radically
longer, plus zinc and a study published in the elevate blood sugar levels,
creatine to help increase Journal of Agricultural but sweet potato actually
testosterone levels and and Food Chemistry improves blood sugar
your performance in showed that piperine, regulation – even in people
the gym, steak is the the stuff that gives with type 2 diabetes –
ultimate muscle-building pepper its pungency, meaning you’re less likely
and fat-burning food can stop the formation to crave high-fat sugary
for red-meat lovers. of new fat cells. foods later.

38 MEN’S FITNESS SEPTEMBER 2018

05. GREEN TEA
Green tea is picked
earlier than black, so it
retains more polyphenols
and antioxidants. This
means it can boost your
metabolism – the rate at
which you burn calories
– which burns more body
fat. It can also reduce the
risk of heart disease and
cancer, but possibly the
best thing about green
tea is that it tastes great
without milk and sugar.
10. RED WINE
Beer is full of fattening
carbs and white wine
can be high in calories,
but red wine, apart
from its antioxidant
benefits, has been
shown to boost levels
of testosterone by
reducing the amount
you excrete as waste,
encouraging your body
to make more muscle
and burn more fat.

06. FIZZY WATER

WITH LIME JUICE
Fizzy drinks are packed
with flab-causing sugar,
while diet versions contain
artificial sweeteners that
are associated with insulin
spikes, leading to weight
gain, and bone-weakening
phosphorus. Instead,
11. OLIVE OIL omega-3 fatty acids look yoghurts, that means
squeeze lime juice into
There’s evidence that, as after your heart and an it’s twice as effective
fizzy water. The juice
well as being packed with abundance of selenium in helping you achieve
lowers your blood sugar
healthy monounsaturates, supports proper function your fat-loss goal.
response to other foods to
extra virgin olive oil can of the thyroid gland in its
discourage fat storage.
help process troublesome regulation of metabolism. 16. DARK CHOCOLATE
brown fat tissue, making If you’re going to indulge
07. BRAZIL NUTS
it easier to shift. 14. ALMOND BUTTER your sweet tooth, do it
These nuts, which actually
come mostly from Bolivia, A great substitute for with some high-cocoa
12. PARMESAN peanut butter, it’s high in dark chocolate. The cocoa
are high in the antioxidant
Although cottage is the healthy monounsaturated solids produce stearic
vitamin E. This “mops up”
cheese with the lowest fat fats, magnesium and acid, keeping you full
the damaging free radicals
content, Parmesan is the potassium and helps for longer and reducing
caused by stress and
Add some best source of both protein maintain muscle sugar cravings without an
exercise. Producing too
extra virgin (to keep you full so you function, letting you
many of these damages olive oil to
insulin spike. Look for 85
don’t overeat) and calcium. push on through fat- percent on the wrapper.
your cells and your body your salad.
A high-calcium diet has burning workouts.
prioritises repairing
been shown to increase
them over other actions,
specifically building
fat oxidation, helping 15. GREEK YOGHURT A high-calcium diet
burn calories after a meal. The body burns more has been shown to
muscle and burning fat.
calories digesting protein
13. SALMON
increase fat oxidation,
08. PUMPKIN SEEDS than carbs and since Greek
Its high protein content yoghurt contains twice helping burn calories
These are a great source of
protein, zinc, magnesium
keeps you feeling full, as much protein as other after a meal.
and iron – all of which
are vital to keeping your
body using up fat stores MF TOP PICKS

around the clock. They FROM THE FRESH PRODUCE AISLE Delicious fruit and veg to get your fat burners firing.
also contain a wide variety
of antioxidants, including
forms of vitamin E found
in few other foods. Grab
a handful between meals
to stay full and ripped.

09. TURKEY
So much more than a
festive staple, turkey is
a lean source of animal
protein, which helps
keep post-meal insulin
levels within a desirable
range by moving food
at a steady pace through
the digestive tract.
17. BLUEBERRIES
Bursting with antioxidants,
blueberries are effective
at combating the damaging
effects caused by exercise,
pollution and other toxins.
Have a handful as a snack
or put them in a smoothie
to keep your body torching
fat efficiently.
18. ROCKET
As well as being packed
with filling fibre and a mere
handful of calories, these
leaves are jammed with B
vitamins, which will help
you release energy to fuel
workouts – and with its
peppery flavour, it’s much
tastier than boring iceberg.
19. RASPBERRIES
Raspberries might make it
easier to lose body fat. The
idea behind the ketogenic
diet is that metabolism in
fat cells is increased by
key phytonutrients and
rheosmin – also known as
raspberry ketone – is the
one most supps are using.
20. BROCCOLI
Nature’s finest vegetable is
fibrous and low in calories
and it staves off excess
oestrogen, helping you
avoid the dreaded man-
boobs. Cook it in coconut
oil for a delicious fat-
burning side that works
with almost anything.

SEPTEMBER 2018 MEN’S FITNESS 39

● Game Changers Technique

Pushing MUSCLE MEMORY

The exact origins of the
push-up are unknown,

your limits
but similar exercises
have been in existence
for centuries. The term
“push-up” was first
used in America in 1905.
There are dozens of
push-up variations,
but which are actually
worth doing?

Unilateral exercises improve

core activation and can
increase your overall power.

1 2 3 4 5

TRX Pylo Diamond Decline One-arm

THE AIM THE AIM THE AIM THE AIM THE AIM

Increased muscle activation Build explosive power Triceps size Shoulder health Core strength, raw power
THE VERDICT THE VERDICT THE VERDICT THE VERDICT THE VERDICT

Grab a TRX if you can –
in tests, they beat wobble
boards and Bosu balls
for lower back, glute and
leg activation.
There’s a good reason to
clap: in laboratory tests, it
increased ground reaction
force compared with three
other explosive variations
of the movement.
Though most people Research shows that Unilateral exercises
associate a wide grip putting your feet on improve core activation,
with pec activation, a bench or step increases says a study in the
electromyographic (EMG) activation of your Journal of Strength &
readings show a diamond stabilising muscles, Conditioning Research.
push-up activates the challenging your Widen your legs to make
chest better, too. shoulders more. them slightly easier.

40 MEN’S FITNESS SEPTEMBER 2018

● Game Changers Protein

Shake things up
Alternatives to whey protein powders that might better suit
your muscle-building goals.

There’s no denying that right now, whey and casein

T proteins are on top of the muscle-building food
chain. But that wasn’t always the case. Eggs used
to be the go-to protein hit (think Rocky guzzling them raw)
and chicken breast and cottage cheese were once on every
bodybuilder’s shopping list. Our point? Things change, and
new protein powder alternatives are shaping (or shaking) up to
claim their place as the next big thing. Here are a few options
that you might want to consider, especially if whey protein
upsets your stomach. A change is as good as a holiday, and
if you don’t change, you don’t progress, right?

Compare
your scoop
O N E AV E R A G E S E RV E
OF WHEY PROTEIN
POWDER (30g)

■ Calories: 120
■ Protein: 24g
■ Carbs: 3g
■ Fat: 2g

42 MEN’S FITNESS SEPTEMBER 2018

 Egg
Goat’s milk
improves the ■ Eggs contain all the
essential amino acids your
absorption of body needs, plus they’re a
iron, calcium, great source of omega-3s,
vitamins A, E and B12,
phosphorus antioxidants and choline.
and magnesium On the biological value
because it’s more scale (BV – a measurement
of protein quality that
akin to breast milk. expresses the rate of
efficiency with which
protein is used for growth)
eggs score 93.7, higher
than beef, milk or fish. Egg
white protein scores a 100
on the BV, so an egg white
protein powder can be a
smart move. Just beware
that it tastes a little funky,
so you might want to mix
it with another product.
PER 30g SCOOP
Calories: 116
Protein: 24g
Carbs: <0.1g
Fat: 0g
FIND IT:
bulknutrients.com.au
Goat
■ No kidding. Goat’s milk
is actually far better for
you than cow’s milk,
according to research
from the University of
Granada, Spain. They
found it improves the
absorption of iron,
calcium, phosphorus and
magnesium because it’s
more akin to breast milk.
Plus it’s easier to digest
than moo milk. But if
you like fancy flavoured
proteins like salted
caramel or rocky road,
you’ll need to add the
flavours yourself,
since most goat protein
powders available
come unflavoured.
PER 30g SCOOP
Calories: 118
Protein: 43g
Carbs: 3g
Fat: 1.5g
FIND IT:
megavitamins.com.au
Cricket
■ Grilo Protein in NSW’s
Byron Bay has released
a protein powder made
from – yep – crickets. It’s
not as crazy as it sounds.
Bugs are a fantastic
source of protein, plus
they’re low in fat. In fact,
crickets contain two-and-
a-half times the protein
of beef, 10 times more
vitamin B12 than salmon,
more calcium than milk
and more iron than beef
or spinach. They’re also
high in zinc, magnesium
and potassium, plus they
have way less impact on
the environment than
super-farty cows.
PER 30g SCOOP
Calories: 106
Protein: 19.4
Carbs: 5.1g
Fat: 2.8g
F I N D I T:
griloprotein.com.au
Hemp
■ No, it won’t get you high
(sorry, kids), but it is an
entirely natural plant-
based protein that’s one
of the few that’s very rich
in omega 3s. Plus, after
a tough gym session, this
could sort out your aching
muscles. Swiss-based
researchers found it stems
inflammation. Nature’s Way
makes a hemp- and pea-
based protein that contains
complete essential amino
acid profiles and omega-3
and -6 essential fatty acids,
as well as dietary fibre.
Great for vegans, and those
who might just want to
consume fewer animal
products in general.
PER 30g SCOOP
Calories: 140
Protein: 15g
Carbs: 4.5g
Fat: 4.5g
FIND IT:
naturesway.com.au
Camel
■ Camel milk is apparently
high in inflammation-
inhibiting proteins and also
contains a protein with
characteristics similar
to insulin. The healthy
properties of camel milk
have led the Food and
Agricultural Organisation
of the United Nations to
recommend its production
be increased. While it’s
not easy to get hold of
just yet, camel protein
powder is available online.
And unlike the real thing,
a bag of camel protein
powder won’t spit at
you if you get too close.
PER 30g SCOOP
Calories: 115
Protein: 17g
Carbs: 3.5g
Fat: 0.5g
F I N D I T:
camellife.com
● Game Changers Health

Fishy
facts
Dive in and learn a few
fins about tuna.
75
Tuna contains
75 percent of
your selenium
RDI.

BIG BOY
Tuna can reach up to NUTRIENT-RICH
two metres in length Tuna contains around
and weigh up to 250 25 grams of protein
kilograms. The largest in every 100-gram
tuna ever recorded serve. It’s also
weighed more than high in B12, niacin,
725 kilograms. iron, magnesium
and potassium.

25
THE DOWNLOW
Tuna is low in calories,
saturated fat and
sodium. Flavoured
canned varieties can
contain more sodium,
as well as sugar, so
check your labels.
Grams of
protein in a
100g serve
of tuna. CAN YOU?
Canned tuna was first
produced in the US
in 1903, and it soon
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a 222-kilogram staple, found in office
bluefin tuna was drawers everywhere.
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market for an all-time
record price of 1.8
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YOU CAN
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● Game Changers Fitness

A rating game
What is a healthy resting heart rate and why does it matter?

While fitness trackers do a great job of providing you

W with immediate info like your daily step count and
in-depth stats on your latest run, to truly get the most
out of them you need to take advantage of data that shows your
progress over a longer period of time. The best way to do it is
through your heart rate – specifically your resting heart rate.
Many fitness trackers now offer 24/7 heart-rate monitoring in
addition to showing how your heart rate changes during exercise.
The monitoring lets the device work out your resting heart rate,
which is a good indication of your overall cardiovascular fitness.

What is a healthy
resting heart rate?
■ Some good news to start
off with – the range for
a healthy resting heart
rate is pretty large.
“The normal resting
heart rate for adults can
range from 60 to 100 beats
per minute,” says GP Dr
Yassir Javaid. “Although
many fit people can have
a normal resting heart
rate of below 60.”
The reason for the large
range is that your heart
rate is dependent on your
individual level of fitness
and your age. Your heart
rate can also fluctuate
throughout the day,
depending on what you’re
doing and your stress
levels, and it also tends to be
lower when you’re asleep.
Which diseases are
linked with a higher
resting heart rate?
■ “The higher your resting
M F S TAT S
NUMBER CRUNCH For a 28-year-old bloke, it would break down like this:
Maximum
heart rate:
heart rate is, the harder The latest wearable
your heart is working,” tech can help
you discover your
says Dr Javaid. “A higher
resting heart rate.
resting heart rate could
be an indicator of stress
or anxiety, or it could be
because of an underlying
infection or arrhythmia
[abnormal heart rhythm].”
The very real dangers
of a consistently high
heart rate shouldn’t be
underestimated. This is
one to see your doc about.
“If you are experiencing
a high resting heart
should seek this advice need to work out your
rate – consistently above
urgently [calling 000 if maximum heart rate.
100 beats per minute – or
necessary] because heart Luckily, there’s an easy
you have any symptoms
attack is also associated calculation to do just that.
associated with a fast
with fast heart rates.” “Generally, you can
heart rate such as
find out what your
breathlessness, then
How does exercise maximum heart rate is
you should seek medical
help lower a person’s by subtracting your age
advice,” says Dr Javaid.
resting heart rate? from 220,” says Dr Javaid.
“If you feel unwell or
From there, you can
have chest pain, then you
■ Exercise is just the ticket use a tracker to keep an
for a healthy ticker. Your eye on your heart during
heart, like all the muscles your workouts and ensure
Your heart, like all in your body, becomes
it hits the following
your muscles, becomes stronger and stronger percentage of your max
stronger the more the more you exercise. for light, moderate and
you exercise. “The stronger your heart high-intensity exercise.
becomes, the more blood “For light exercise, which
is pumped with every you should be starting
heartbeat and so the heart with if you have not
does not have to beat as exercised for a while or
fast to maintain the same never before, you should
output,” says Dr Javaid. aim for a target of 50
percent of your maximum
What heart rate heart rate,” says Dr Javaid.
should you aim for “Moderate exercise
during workouts? should be to 50-70 percent
Light Moderate HIIT: of your maximum heart
exercise exercise up to ■ Before you even start rate and for vigorous
thinking about the heart exercise, you should be

192 96 134 192 rate you should aim for

with your workouts, you
aiming for up to 85 percent
of maximum heart rate.”

46 MEN’S FITNESS SEPTEMBER 2018

 NICE TRACK
Use a tracker to see
if you’re hitting your
training targets. Regular
tracking will also help
you see if your fitness
is improving over time.

SEPTEMBER 2018 MEN’S FITNESS 47

● Game Changers Dating

Sneating’s Bread-
crumbing
cheating The act of sending
out flirtatious but non-
committal text messages
(ie, “breadcrumbs”) in order
New research from eHarmony
has revealed a whole bunch of to attract a love interest
sneaky online dating behaviours... without expending
much effort.

Ghosting
The practice of ending
a personal relationship
with someone by suddenly
and without explanation
withdrawing from all
communication.

Zombie-ing
When you’ve been
ghosted but then weeks
or months later, the
person who ghosted
you gets back in touch
out of the blue.

Gatsbying
Posting an Instagram
story with the specific
purpose of one person
seeing it – usually
someone you’re
dating, want to date
or used to date.

Sneating
Going on a date just for

16
the free food. Warning
signs include your date
arriving in trackie-daks,
not making an effort to
talk and then ordering
a whole lobster.

Percentage of
Aussies who have
been Zombie-d.

“Gatsbying” gets its name

from classic novel The Great
Gatsby, which is about an
obsessive young millionaire.

48 MEN’S FITNESS SEPTEMBER 2

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Hemp Protein is the delicious way to get the support you
ural
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● Game Changers Cardio

Fartlek: L
Long before HIIT (high-intensity
interval training) became the
world’s biggest fitness trend,

HIIT for runners

runners were mixing up the paces in
their training, switching between faster
sprints and recovery sections. Swedish
runners, to be more precise, because it
Add some intensity to
was in the 1930s that the Fartlek system
your running with of running was developed. Fartlek means
Fartlek training. “speed play” in Swedish, and once you
finish sniggering about the Swedish
word for speed being fart (it’s fine, we’ll
wait, farts are funny), you’ll discover a
training style sure to add a much needed
injection of speed into your casual jogs.

Fartlek can not only banish

boredom, it’ll get you hitting
a new PB in next to no time.

SEPTEMBER 2018 MEN’S FITNESS 51

● Game Changers Cardio
Fartlek’s a loose term that
applies to a continuous run
where you change your
FIVE
pace to include some high- STRUCTURED
speed sections. This can be FARTLEK
done in a very free manner, RUNS TO TRY
where you run faster
whenever the mood strikes
or when you pass a certain
1
landmark, or in more
structured fashion where LONG-RUN FARTLEK
you hit certain distances During your longer runs
with your intervals. (anything over 10K), every
There are many reasons 6 min raise the pace for
to include Fartlek sessions 2 min. Don’t go for an all-out
in your training. The first sprint, just increase your
speed by 10 sec per km.
of which is that it’s a great
way to avoid boredom,
2
especially if you have one
route you run regularly. SPEEDY SURGES
Regular Fartlek sessions To improve your 5K and 10K
will also make you a better times, try going for a 25 min
runner because the faster run with surges. Run for 90
efforts will improve your sec at a pace 10 sec per km
speed endurance, which faster than your desired 5K
you just have to ensure you
is key for those looking Five reasons to or 10K pace, then recover for
mix up your pace. A good a minute, then surge again.
to trim seconds or even Fartlek run could involve
give Fartlek a go
minutes off their PBs. And you running at your target
if your primary aim with 1 ) Improve your running 3
pace for various distances
running is to lose weight, Adding in pacier intervals
– from 400m sprints LADDER WORKOUT
then Fartlek is for you, too, will improve your speed Start with 2 min at 5K pace,
to marathon pace and
because interval runs that endurance, which will tell then 2 min recovery. Then 3
slower recovery sections.
spike the heart rate will next time you try and set min at 10K pace, 2 min
The lack of structure
burn more calories than a PB. Short sprint intervals recovery. Then 4 min at
allows for plenty of variety.
steady-paced runs. are best for building your half marathon pace, 2 min
You can base fast sections
5/10km race pace, while recovery. Then reverse it.
around landmarks, terrain
longer, medium-pace So 4 min half marathon pace,
How To Fartlek or other road users. If you
stretches will help when 2 min recovery, 3 min 10K
do fancy something more pace, 2 min recovery, 2 min
■ What makes up a session prepping for 10km-plus.
defined, then Fartlek allows 5K pace, followed by a
is up to you. You don’t have for that, too, with sprints steady jog to cool down.
2 ) Avoid boredom
to go out all guns blazing and recovery sections Running can (whisper this
on every sprint, or keep clearly set out in minutes quietly) sometimes be a tad 4
them all to a set distance, or metres before you start. monotonous. You’ll see that
EFFORT LEVEL
boredom vanish when you
COUNTDOWN
have to dash every time a
You can structure your
dog appears on the horizon. session around effort levels
GERSCHLER FARTLEK 3 ) Good for sports training with a simple countdown
Swedish innovation meets German precision. workout. Start with 5 min
Even the keenest runners
at 80 percent intensity.
might be left gasping by Then 4 min at 85 percent,
Legendary German running coach Dr Woldemar Gerschler was 20 minutes of six-a-side 3 min at 90 percent, 2 min
one of the sport’s great trailblazers and in the mid-20th century soccer because the physical at 95 percent and finish
he developed a system of interval training that led to huge demands are different. with 1 min all-out effort.
success for many of his athletes. Fartlek’s pacy intervals
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can get the benefits of Help celebrate the marathon race pace, or
● Sprint for 30 sec, then jog for 90 sec Fartlek. Just go a bit faster around 5 sec per km faster
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52 MEN’S FITNESS SEPTEMBER 2018

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● Game Changers Eat lean

Perfect poultry
Prepare a flawless roast chicken with
our straightforward guide.

Few things are as satisfying as a really

F good Sunday roast. And luckily chicken,
that staple of many a man’s weekend
roasting pan, happens to be one of the leanest,
healthiest meats you can eat. As well as being
packed with muscle-building protein, it contains
far less saturated fat than other meats, making
it perfect for anyone looking to lose weight – and
it also provides vitamin B3, which helps prevent
the body from storing fat. But you need to ensure
you cook it right, because nothing spoils your
Sunday faster than chowing down on overcooked
or undercooked chicken. Here’s how it’s done.

14.8
PROTEIN / 100g.

54 MEN’S FITNESS SEPTEMBER 2018

 Easy roast
chook
HOW TO MAKE IT

1 ) Preheat the
oven to 180˚C.
2 ) Remove the
wishbone, then
place the chicken in
a terracotta roasting
dish. Baste the meat
with a little butter and
season it with salt
and black pepper.
3) Add a little rapeseed
oil to the dish, then
place it in the oven and
roast for between 1 hr
10 min and 1 hr 30 min.
4 ) Once the juices
run clear (rather

12.1
than bloody) when
you pierce the meat,
remove the chicken
from the oven and
place it on a large
chopping board. Pull
the legs away from
FAT / 1 0 0 g .
the body and separate
the drumsticks from
the thighs. Slice down
the breasts to carve.

173
CALORIES / 100g.
QUICK
TIP
The legs take longest to
cook, so make an incision
on the inside of one after 1 hr
10 min to check its progress.
If clear juices run out – rather
than blood – it’s ready to eat.
Chicken can also easily turn out
dry and flavourless. Avoid
this by basting it all over
and adding plenty of
seasoning.

SEPTEMBER 2018 MEN’S FITNESS 55

● Game Changers Eat lean
LEFTOVERS? Make the most of your leftover chicken with one of these healthy dish es.
Soups Combine it with…
C A R R O T S for calcium pectate, which
helps improve cholesterol.
ONIONS for quercetin, which helps reduce
muscle inflammation, and sulphur, which
improves blood flow.
for starch that can help
P O TAT O E S
to improve blood sugar control.
C E L E R Y for folate to protect against
cardiovascular disease.
Mix your leftover chook
with some powerful food
allies to make a majorly
healthy meal.
Salads Combine it with… Wraps Combine it with…
OLIVE OIL for heart-healthy oleic acid. for the powerful antioxidant
R O M A T O M AT O E S
SPINACH which contains bone-strengthening lycopene, which is also thought to boost
vitamin K. bone health.
ROCKET which is a source of B vitamins that are W H O L E M E A L T O R T I L L A for fibre to keep you
essential for metabolic function, as well as feeling full and avoid snack cravings.
cancer-fighting phytochemicals. ROMAINE LETTUCE for vitamin A, which
C H E R R Y T O M AT O E S for a hit of immunity- boosts eye health.
boosting vitamin C. C H E D D A R C H E E S E for casein, a high-quality
muscle-protecting protein.
 MF
COVER
GUY

Zac
Efron
Fuelled
by
From teen years spent practising all manner of dance routines
to an image built more on squats, curls and crunches, Zac
E f ro n ’s t ra n s fo r m a t i o n i n t o a m u s c l e - b o u n d m a c h i n e h a s b e e n
nothing short of miraculous. But as the actor explains, this
new foundation in strength is just one small part of a renewed
mindfulness that is as much about arresting the demons of
the past as it is building a man for the future. By Frank Grice

fitness
58 MEN’S FITNESS SEPTEMBER 2018
SEPTEMBER 2018 MEN’S FITNESS 59

Top: being a Bad Neighbour; above: flexing some muscle with Robert De Niro in Dirty Grandpa.
Zac Efron hasn’t
Z
always been
able to cut it
in the fiercely
competitive
world of film-
ready fitness.
But while Christian Bale, Hugh
Jackman and Jake Gyllenhaal’s
ascent to movie muscle
magnificence may have been
undertaken in the mould of severely
punishing body transformations,
Efron has, for the past decade, been
able to rely on a constant level of
fitness to underpin any type of role
in any conceivable genre. From
visually-driven muscle management
in Baywatch and an unexpectedly
energetic turn in Bad Neighbours
to a flex-driven assortment of
dance and mobility in The Greatest
Showman, Efron’s physique may be
60 MEN’S FITNESS SEPTEMBER 2018
exhibiting washboard abs, shredded
delts and general super-leanness.
The 30-year-old has successfully
reinvented himself as a bona fide
muscle-bound movie star.
“Would I say I’m fanatical
about fitness?” he says. “These
days, probably, yes. In the past,
it was something that interested
me alongside a lot of other things,
but what I have found is working
out really puts you under a spell –
it draws you in to the point where
you can’t really imagine life without
hitting the gym.
“I think I’m like most people –
I go to the gym, and for that whole
day I feel alive, energetic and alert.
Yet when I’ve got a meeting to get to
or something work-related, or even
just when I give myself a day off, it
never feels the same. I know a rest
day is good for the body, but my
mind suffers instead.”
But for Efron that may have been
the biggest lesson – the importance
of making time for his body to
recover and rest. This allows him to
maintain a constant physical drive.
“If you can do that, the next
thing that comes is that incredible
sense of confidence in your body,
and a realisation of what you feel
you’re capable of,” he says. “And
through that, I’ve never felt stronger
or fitter in my life.
“That’s got nothing to do with
how much I can bench press or how
many sit-ups I can do. It’s more the
feeling that comes with knowing
that you can take care of yourself if
an advantage to landing big-paying
you get into a dangerous situation.”
Hollywood roles. But make no
mistake, the drive to stay in shape
Training daze
is a personal, not professional, goal.
“People ask me where it
Certainly, California-native Efron
all started, and for me, it was a
is on a roll at the moment, with
combination of giving up alcohol
last year’s The Greatest Showman
and landing a few roles that really
following hot on the heels of the
made me think differently about
Baywatch remake. Later this year
myself and my life,” he says. “You
he’ll return to beach mode again
could look at the Neighbours project
as he stars alongside Matthew
in 2014 and say there was a change
McConaughey in The Beach Bum.
there because I really had to invest
The actor, who regularly surfs
in my physical health for that, but
and goes rock climbing, says his
even before then I knew I was at the
pre-shoot workout for Baywatch
point in my life when I just wanted,
was intense, even if not as punishing
and needed, to get healthy.”
as the one he undertook in advance
It’s all a long way from the teen
of playing Teddy in the Seth Rogan-
heart-throb days of High School
scripted Neighbours films.
Musical, when Efron crooned and
“That was brutal, but I was
jazz-handed his way into the hearts
going from a place of low fitness
of pre-pubescent girls everywhere.
– I wouldn’t recommend that to
These days, it’s shirtless takes
anyone. The best way is to get fit,
maintain it and build from there.”
When “building”, Efron’s weekly
gym routine includes five days of
hard training – often twice a day,
once when he wakes at 5am, the
other in the afternoon – with a day
break in the middle for recovery
and a second rest day at the
weekend. He keeps the routines
simple, and believes fiercely in
the positive effects of stretching.  Dwayne [ Johnson]might disagree!”
“For Baywatch, it was more
about being really well toned rather
than coming across as some sort of
bodybuilder, and aerobic stretching
was a big part of that,” he says. “So
we were trying to trim everything
down to a really low level – at one
point I went for nine days eating just
organic grass-fed and free-range
protein, plus organic leafy greens.”
Efron admits there are few
quick-fire cheats when it comes to
shooting a shirtless scene. “You
have to put the work in, and it’s all
the stuff you would expect,” he says.
“So a long string of push-ups, then
pull-ups and dips – I’ll really hit it
for 10 minutes, to the point where
my muscles are crying out for a
break, then straight into the scene.
Most actors will do this. It sounds a
bit false, but it’s all about adding as
much as you can to the final effect.
For fitness, Efron and trainer
Patrick Murphy put together a plan
that was all about short, anaerobic,
punchy, powerful, explosive drills.
Efron’s weekly workout
Day one & day four Day two
CHEST AND ABS
TRICEPS CIRCUIT
Flat bench presses ■ 25 pull-ups
(barbell) ■ 50 deadlifts
10 reps to start, of 135lbs (61kg)
gradually reducing
the number of reps ■ 50 push-ups
between breaks ■ 50 box jumps
50 step-ups
Triceps superset ■ 10 reps to start,
using cables ■ 50 one arm snatches
Three sets of 10 reps of 30lbs (13.5kg)
Triceps push downs ■ 50 clean and presses
Three sets of 10 reps of 50lbs (22.5kg)
50 pull-ups
Chest superset ■ Shoulder front raises
(dumbells)
Three sets of 10 reps
“The aim was to get muscle mass “GOING INTO REHAB
up and increase agility, but remain
lightweight and fast – those were
WAS THE BEST THING
all the components required for I EVER DID... I’VE NEVER
the sorts of camera shots we were FELT BETTER IN MY
doing,” Efron says. “You think about LIFE THAN I DO NOW.”
slow-mo beach running, about the
agility needed to dive into the water, those negative elements was crucial
about being fast across the sand – for me. Now I use fitness and health
there’s no use just bulking up and as a way of keeping them a realistic
expecting to be mobile, although distance away from me. I realise
how much I’ve learned about myself
Through all this, the strength of a and the kind of man I want to be.
good trainer is something that Efron I’ve never felt better in my life than
says he would always advocate. I do now… in every respect.”
“I’ve had some great people Efron admits he still has fun,
around me who’ve helped push me but the prospect of leading what he
hard, and that’s what you need,” he jokingly refers to as “a boring life”
says. “I always like a challenge. I like has never seemed so appealing. The
exploring my limits, but sometimes idea of getting to bed early, reading,
you need other people around you watching a movie – and as a result
to remind you what those limits are.” being bright and ready to go the next
morning – is a big thrill for the actor,
Driving forward who also adds swimming into the
mix of his regular exercise routine.
The flipside for Efron is that he “Combining pursuits is
isn’t just coming at fitness from really important, and keeping
a conventional health angle. In it fresh is equally vital,” he says.
the past, he’s been strong enough “Dwayne swears by variation, and
to confront the equally resilient working with him on Baywatch
demons of addiction, some of really cemented a few things for
which threatened the career he me. I have so much respect for
had taken so long to build up. him because here is a man with
“Going into rehab was the incredible energy and drive; he has
best thing I ever did,” he admits. such an optimistic spirit… one that
“It made me compartmentalise is truly inspiring. It’s impossible
elements of my life so I could see to be in a room with him and not
which bits were important and believe that anything we set our
which were toxic. Confronting minds to is achievable.”
Day three Day five
SHOULDERS ABS
AND LEGS CIRCUIT
Back squats ■ 25 pull-ups
10 reps to start, ■ 50 bench presses of
gradually reducing 135lbs (61kg)
reps over the course
of five sets ■ 50 clean and presses
of 50lbs (22.5kg)
Military press
■ 50 lunges of 25lbs
(11kg) with each hand
gradually reducing
reps over five sets ■ 50 push-ups
Leg press ■ 50 double-unders
Three sets of 10 reps ■ 50 kettlebell deadlifts
of 25 to 50lbs
(11-22.5kg)
Three sets of 10 reps
■ 25 pull-ups
Leg extensions
Three sets of 10 reps
SEPTEMBER 2018 MEN’S FITNESS 61

“I THINK THE SECRET
TO REAL FITNESS
IS HANDLING THE
MENTAL SIDE OF IT...
YOU CAN’T HAVE ONE
WITHOUT THE OTHER.”
Efron’s emergence as a leading
Hollywood muscle man may have
been aided a little by Dwayne
Johnson, but make no mistake,
it has been the star’s own reserves
of mental resilience that have
pushed him the furthest.
“I think the secret to real fitness
is handling the mental side of
it, because you can’t have one
without the other,” he says. “You
have to accept what you give up,
and for me the worst part is when
I will go through high intensity
fitness drives which mean I don’t
eat carbohydrates. That’s what
I miss the most, but if you want
that six-pack, you’ve got to be
disciplined and you must work at it.
“It’s simple for me – you can’t
Clockwise from top: with the Baywatch cast; at the film’s premiere with The Hoff and The Rock;
with fellow fit buddy Dwayne Johnson.
62 MEN’S FITNESS SEPTEMBER 2018
allow yourself to ease off because
you know the time and effort it The Baywatch diet
takes to get back to where you were.
True fitness required a complete
change in lifestyle. It sucks, but you
know you’ve got to do it. For me,
I could always handle doing the reps
and all the energy required in the
gym, but it was actually the diet that
required the most discipline.”
At its most intense, that typical
daily fuel intake day consisted of a
protein shake for breakfast, chicken
breasts and vegetables for lunch
followed by chicken or fish with
salad for dinner. Efron followed
this programme for four months ■ You won’t be surprised to hear that
Efron couldn’t eat like a beach bum
prior to starting work on Baywatch, to fuel his Baywatch transformation.
and maintained a less stringent There were five categories of food
but equally tightly-monitored Efron was permitted to choose from
to put together his meals:
diet during shooting.
“It’s all about the accumulative 1. Lean proteins
Chicken breast, turkey breast,
effect,” he says. “I wouldn’t want pork loin, egg whites, fish, steak
to be one of those actors who (lean cuts like sirloin)
destroyed my body for a role –
2. Whole grains
I’d rather be the one who keeps Quinoa, brown rice, oats
on building; that’s the only way,
3. Healthy fats
because it sets you up mentally Seeds, nuts, avocado
for the physical challenge.”
4. High-fibre fruits
Apples, pears, all kinds of berries
5. Vegetables
All kinds
Efron also supplemented with whey
protein – unflavoured. His trainer
also stipulated it could contain no
other ingredients. He also drank
about three litres of water daily,
and changed his calorie intake about
every two weeks, along with his
breakdown of protein, carbs and fat.
Still relatively young, Efron has
clearly come through a lot, and
the actor believes his experiences
now act as a solid foundation for
whatever comes next.
“Every workout for me adds
a very small amount to who I am
and where I want to go, just as, for
example, the High School Musical
films really pulled me back into
The Greatest Showman,” he says.
“I would never change any project
I’ve done, and I never feel like
I need to escape or run from times in
my life. Of course I needed to change
some things and challenge myself
in other ways – that’s only natural.
But I’ve always tried to use fitness,
health, energy and excitement to
drive me forward, and right now
it’s definitely doing that.” ■
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CROSSFIT READY
C O U L D Y O U B E A C O N T E N D E R ? F O L L O W T H I S P L AY B O O K T O TA K E Y O U R S H O T AT G A M E S G L O R Y. B Y D A L E TAY L O R

DECEMBER 2015 MEN’S FITNESS 65

 Step 1
Ace the Open

Hit the mark Prepare for

■ If you want to be
extra prepared Rob
Forte, (robforte.net)
Australia’s best
performing male
CrossFit athlete,
has set out the
minimum
performance
standards you’ll
need to hit to have
a chance at making
the cut at this
stage of the game.
Strength moves
for one rep
Snatch:
more than 110kg
Clean and jerk:
more than 145kg
Front squat:
more than 160kg
Overhead squat:
more than 130kg
Conditioning
The CrossFit Open is the first step to getting to the
success
■ It’s important to
set out a warm-up
that will maximise
your performance.
“And once you have
the workout, set
up the stations so
you’re minimising
your transition
times between
exercises,” Forte
says. “Once this is
done, do a warm-up
that includes some
general muscle
activation work
and proceed with
a mini-version of
the workout. This
should entail doing
three rounds of half
the number of reps
in the main workout
to get a feel for the
movements and
potentially change
your approach to

T
CrossFit Games, where the best in the world compete 5km rowing pace: any exercises if they
you should be don’t feel right. Next,
to be named the fittest on earth. The Open embodies you should map out
the most inclusive CrossFit event of the year. It's a under a 1:50 minute
average pace for a successful mental
chance for all exercisers, including those who have the whole 5km. process before you
finally managed their first pull-up, to compare attack it. Make a
themselves against the best in the world. However, WOD performance promise to yourself
embracing this competitive spirit can force you to to stick to it when
Fran: under the going gets hard,
question yourself. Did you do everything you could 2:30 minutes and prepare to want
have to prepare? Are you lifting enough weights for enough reps? That Isabel: under to stop midway
internal dialogue can brutal, whether you’re the type of guy who breezes 1:30 minutes through.” Solid
through the day’s WOD while scarcely mustering an armpit sweat patch Nate: aim for advice that will be
or the last guy in your box to finish. The best way to silence that voice of more than your first stepping
18 rounds in stone for giving it
self -doubt is to follow this cheat sheet from CrossFit experts, which will
20 minutes your very best.
help you hack the games so you’ve got the best possible shot at glory.

MF EXPERT ADVICE

How to get started with CrossFit

First you need to find a box. Not
a cardboard one — “box” is the
term for a CrossFit gym, and
there are more than 13,000
licensed CrossFit affiliates
around the world. Just head
to crossfit.com and use their
Affiliate Finder Map to search for
a box near you. The website is
also where you’ll find the Workout
of the Day — there are thousands
of them up there, and a quick
scroll through will give you a good
idea of what types of exercise
are required. If you think it all
seems too hard, don’t. You don’t
need to be an elite athlete to start
CrossFit, you just need to start.
Your CrossFit coach can help you
to learn and master the moves,
and there’s always the option to
adapt the exercises to your level
and your abilities. Every human
body is different, and so too is
every CrossFitter’s story about
how they discovered the new
fitness love of their lives.

66 MEN’S FITNESS SEPTEMBER 2018

How to qualify
■ The Games, held from August 1-5 in the US, takes in 380,000
competitors from more than 175 countries. Through a series of
gruelling elimination trials in the Open (competitors submit
footage of themselves doing designated workouts) followed
by the Regionals (the top guys from the Open duke it out in a
full- body, high-intensity workout), the competition is whittled
down to just 40 men and 40 women. The finals comprise up to
15 events over four days to find the fittest human on the planet.

Common CrossFit mistakes

■ Nothing is smooth sailing, especially in your first
competition, so prepare to fail. “Everyone has a different
game plan on how to attack certain events,” says Forte.
“Some might come off but others won’t, and that’s all part
of the learning process and experience. It’s just how the
competition pans out, so accept that you will make mistakes,
but try to learn from them.” This is not the Olympics - you’ll
get a shot again next year if you don’t make it this year.

Use WODs to recover stronger

■ One of the biggest myths about CrossFit is that it can
grind your bones to dust. In fact, it could do just the opposite.
A study in Frontiers in Physiology found that when
CrossFitters did just two workouts of the day that included
30 double-unders and 15 power snatches, their levels of
anti-inflammatory cytokines increased without interfering
with muscle performance in their recovery period. That
means by doing more workouts you’ll actually recover faster.
Game your nutrition
■ When it comes to nutrition, it’s best
to take advice from someone who
has walked the walk . Enter Brooke
Wells, a two-time CrossFit Games
competitor and Cellucor athlete.
“Nutrition is a huge part of training
and being ready to hit the gym hard
day by day,” she stresses. “When it comes
to supplements, I am strict on taking my fish oil in the
morning, Cellucor’s Alpha Amino throughout the day and
a COR-Performance Whey protein shake post-workout. The
night before a competition I feast on a lot of food. I eat a ton of
fat to help slowly digest the high amount of carbs I’m having.
I load up on food at night so that if I can't eat much during the
competition, I will already have that fuel stored. I eat a huge
breakfast, too. This is typically eggs, fruit and a lot of oatmeal.
The keys to recovery are definitely sleep and nutrition. Other
things such as stretching, foam rolling and using a stem cell
simulator can also contribute a lot. I always make sure to hit
my macronutrients and get at least eight hours of sleep every
night.” This is what her shopping list looks like:

Eggs Red capsicums White rice

Egg whites Bananas Chicken breast
Raw broccoli Apples Dijon mustard
florets Strawberries Peanut butter
Broccoli slaw Oatmeal (plain) Avocado
Spinach Sweet potatoes Fresh salsa
Step 2:
Get to Regionals

Taperoff Prepare for

■ You’llhavealittle the crowds
timeupyoursleeve ■ Competing in
beforetheevent,so front of roaring
nowisthetimeto spectators can be
restonyourlaurels. intimidating, so
“Normally,your it’s a smart move
overalltraining to be ready in body
volumewilldrop and in mind. “If
byupto20%,but you’ve been in a
you’llstillneedto competition before,
bespecificwith remember those
whatyoupractise,” times when you’ve
saysForte.“So,most found success, as
peoplewillrepeat this will boost your
theeventprotocols confidence,” says
uptothreetimesto
becompetentinit.
Forte, who has
mastered the
Step 3:
Thisisimportant
toironoutany
mental game.
“The way I like to
Know how to win the Games
weaknesses think of it is that
becauseifthereare we suffer more in
sixevents,youwant imagination than
tocomprehensively in reality, because
practiseatleast we make things
threeoftheones bigger than they Get used to it phase is over I follow a routine
- stick to what every night where
thatyou’retheleast actually are. ■ You’re going to you know.” I read before bed.
comfortablewith. We often make the American The book topic is
Andwhilethetotal up self-defeating heartland, and if
volumeislow,the stories in our heads you’ve made it this
Embrace always something
the pain I’m not interested
intensityshould that aren’t true, so far, the prep has in, which means
remainhighuntil rather, tell yourself already been done. ■ “Accept that I won’t get excited
thefinalweek. that you deserve Now it’s time work during the event and it lulls me to
Inthatfinalweek to finish where you on the finer details. you will hurt,” says sleep. This also
beforetheFriday finish, because it’s “It’s best to get over Forte. “Everyone helps me take
event,you’dtrain a reflection of the there 10 days before trains at a higher my mind off the
foranhouraday work you’ve put in. the event and volume before the competition. It’s
onMondayand Don’t overthink acclimatise so it event to deal with also worth trying
Tuesday,thenon it, but know that feels like you’re on that soreness in to sneak in a nap
Wednesdayit’sgood worrying is normal. home soil,” advises competition so here and there
todosomeactive There’s nothing Forte. “Stick to your your body can and have positive
recoverywithlight wrong with you if usual routine, don’t function the next people around you.”
rowingandburpees you do have worries try new foods or day. It makes it Arestedbodyand
becauseThursday on your mind, but supplements as worse if you’re sore mindisonethat’s
isatravelday.”This you don’t have to those might not and tired. This primedforsuccess
willsetyouupto listen to them." agree with you. The means sleep is -goodluck.■
peakoncompday. experimentation super important.

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SEPTEMBER 2018 MEN’S FITNESS 69

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 Train
for an
Ironman
A R E Y O U M A D ? P O S S I B LY. B U T F I N I S H A N I R O N M A N A N D Y O U ’ L L B E PA R T O F A N E L I T E C L U B ( A N D H AV E M A J O R B R A G G I N G R I G H T S ) .
 Switch disciplines
in training
■ One of the biggest and access to
challenges of any suitable training
multisport event is areas, you can do
switching between these in a number
disciplines. of ways. You can
Changing the either plan a bike
working muscles, route of between
and therefore the half to full race
required blood flow distance and then
to different areas of have your run kit
the body, can take set up ready to go
a little getting used as soon as you’re
to. For example, back from your
switching from ride, aiming to
pedalling a bike be back out and
to running can running as quickly
be a shock to the as you can.
system, which can The other way
result in the feeling is to select a short
of “jelly legs”. This bike route of
happens when around 5km with
your legs have a run route of
been moving in a around 1km – these
circular motion can be loops or out-
without impact, and-backs. Repeat
then switch to a bike-run-bike-run
more elliptical as many times as
running gait with you like. Aim for
the added impact a minimum of two,
forcing blood flow working up to four
to the bottom of times through
your legs. Learning as your training
to get into your progresses. You’ll
running rhythm either need to do
quickly off the bike this in a training
will make your group, with a coach
whole run a lot watching your
easier and quicker. bike while you run,
Bike-to-run brick or enlist a willing
sessions are the family member
Marathons? endurance and fortitude – talking serious hard slog.
best way to train to help you out.
M Everyone in
the office has
it’ll force you to learn new
skills and confront hidden
It can take a whole day to
complete – if you manage for this. Depending
on your location
Cake is always
a good bribe.
done one. Tough weaknesses. to finish, that is. But if you
Mudder? They don’t even Taking on a 3.8km ocean give yourself plenty of
give you a timing chip. swim, a 180km bike ride or time to train and prepare
For anyone in search of a a 42.2km run in isolation – about a year is usually
serious test, an Ironman is daunting enough. Do advisable – and stay One of the biggest challenges
triathlon is the ultimate them one after the other, smart about recovery and of any multisport event is
physical challenge.
It won’t just test your
with no chance for a quick
nap in between, and you’re
nutrition, it’s a goal that’s
well within your reach.
switching between
disciplines.

PRO TIPS

Brick training Brick sessions - two disciplines back to back – are key part of your training, so do them properly.

Start easy Talk yourself in
You’ll take time to “Once you complete a
adjust. “Start with a session in one discipline,
gentle five-minute jog it’s easy to feel you’ve
after coming off the done some good training
bike,” says triathlete and talk yourself out
Toby Garbett. “Once of the next bit,” says
you’re used to this, Garbett. Resist by going
increase time, distance through mental cues as
and intensity gradually you come off the bike:
so you avoid injury.” say, “quick feet” or
“loose shoulders”.
Do a multi-brick
Help your body adjust to
different disciplines by
giving it a few chances.
Do a 30-minute bike
warm-up, then alternate
between 10 minutes’
cycling and 10 minutes’
running three or four
times. Finish with a
warm-down on the bike.
Add jumps Mimic the course
In a University of In the final weeks
Queensland study, before the race,
triathletes improved simulate the course
their running mechanics as closely as you can
with plyometrics. Once during your brick
or twice a week, warm sessions. If you’re
up with a 10-minute jog going to hit a big hill 1km
or bike spin, then do up into the run but you’ve
to five sets of five box trained solely on the
jumps. Aim for quality, flat, you’ll struggle
not quantity. on the day.

72 MEN’S FITNESS SEPTEMBER 2018

 QUICK TIP
Practise swimming
in a wetsuit
While wetsuits are great
at providing warmth and
hydrodynamics, they can feel
tight and restricting. It’s important
to work with the buoyancy of the
wetsuit. This should make you
quicker, since you sit higher
in the water and your legs
don’t sink as much.
SEPTEMBER 2018
Training tips
for the swim
■ Even if you can go the
distance, better efficiency
in the water means you’ll
save energy for the other
two legs. That’s why
technique beats raw cardio
prowess. “Find a group to
train with, or get a coach,”
says triathlon coach Ian
Rooke. A dedicated tri
coach is a better bet
because tri swimming
technique uses less kicking
than traditional freestyle,
saving energy for the road.
Speed up
■ Endless laps aren’t the
answer. “To improve on
speed I would suggest not
swimming any more than
400m in one go,” says
Rooke. “To work on speed
I’d suggest swimming 100m
efforts using a given
‘turn-around time’ – for
instance, 10x100m off 1 min
50 seconds means you’d aim
to swim 100m in around 1
min 20 seconds, rest for 30
seconds, and go again at
1 min 50 seconds. Aim
to reduce swim time
and increase rest time.”
Focus your training
■ “Aim to do two 20- to
30-minute technique
sessions during the week
where you focus on
improving a specific aspect
of your stroke like your
breathing or kicking,” says
swimming coach Sam
Williams. “Then do a longer
session at the weekend
where you add extra
lengths or time each week.”
Advanced tactics
Top up your training and
build swim-specific
strength in the gym. Work
on shoulders and core for
full-body efficiency – use
the renegade row to build
both. Get into a push-up
position holding a pair
of dumbbells on the floor,
do a push-up, then row
one weight up towards
your armpit, keeping your
core tight and body parallel
to the floor, then the other.
That’s one rep. Aim for
five sets of 10.
MEN’S FITNESS 73
 never had one “When this happens
before, do a practice you have two
run during training options. First, you
to familiarise can decide you’re
yourself with the going to slow down
process,” says for a minute and get
Spender. “The last your focus back,
thing you’d want breathe deeply
is for a mid-race and start again.
puncture to undo Second, breathe it
all your hard work.” out: as you inhale,
say a positive word
Running like ‘strength’ and
exhale out the
Make a happy plan stopping thought
Even if you stick for six breaths,
perfectly to your focusing on
schedule, it’s not growing in strength
a given that you’ll and letting go of
feel great while fatigue.”
you’re training. “It’s
normal at times to Get a winning
feel unhappy about mindset
how you performed
9 ways to boost your endurance in a session,” says
Towards the
end of any race,
athletics coach whether it’s a 10K
Kim Ingleby . “So or an Ironman, is
Losing sleep over Know your kit meal that combines write down the
the race that’s fast where the going
“Train using the healthy carbs and runs that you’ve
approaching? Fear really gets tough.
kit you plan to race protein – say, brown really enjoyed and
not. Here’s a list of “When you start
in,” says Williams. rice with chicken how they made you
pro training tips to struggle, think
“You wouldn’t try to and green veg – feel. Then write
that’ll bump up of all the people
break in a new pair about two hours down what you’re
your endurance in who inspire and
of running shoes before your session unhappy about.
all three stages. motivate you, the
the week before and a similar meal Write these on one people you love in
a marathon, and after,” says Cyclist side of the paper your life and your
Swimming swimming is no magazine’s James and then, on the reasons for taking
different – the last Spender. “During other side, write
Stay relaxed part in the event,”
thing you want is a the ride, top up what you can do to
“Endurance sports says Ingleby. “I
new pair of goggles energy levels with become happier
like cycling and also find it useful
that let in water on a bar, gel or swig with them. From
running are all to break the longer
race day. Having of energy drink that list, choose
about exertion, but running events
battle-tested gear at 20-minute three areas to focus
swimming should into 5km or 10km
that you trust and intervals once on each month to
be the opposite,” chunks so that as
feel comfortable in you pass the create goals that
says Williams. “If you complete each
for hours at a time two-hour mark.” you can work on.”
you’re too tense in one, you realise you
will stand you in
the water, you’ll can do it. Another
good stead.” Learn roadside Find mid-session
end up thrashing trick is to have
repair s strength a mini-movie or
around, wasting Cycling It might sound
energy and tiring During hard soundtrack in your
obvious, but being training sessions mind for near the
yourself out. Nail your nutrition able to change a flat
Instead, focus on there can be a voice end, which you
Using the correct tyre is an absolute
staying balanced in your head telling can ‘play’ to keep
fuel will help you must, whatever
in the water and you to stop. “This you going until
train and recover your level of fitness
maintaining a is our mind’s way you cross the
properly. “Have an or experience.
relaxed stroke.” of looking after finish line.”
easily digestible “Even if you’ve us,” says Ingleby.

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74 MEN’S FITNESS SEPTEMBER 2018


Train using the kit you plan
to race in... and learn how
to change a flat tyre.
Training tips
for the bike
■ The longest section of
the race is the chunk where
PBs are made or lost. At
least one of your training
sessions a week should
be a long-distance,
low-intensity effort done at
a comfortable, controlled
pace. Work according to
perceived endurance, not
a heart rate monitor: your
breathing rate should be
relatively low, and you
should feel like you’d be
able to hold a conversation
throughout. Your legs should
start to feel less fresh, then
a bit tired – that’s the sweet
spot where you know you’re
putting in quality kays.

Speed up

■ To improve performance
on flat courses, work on
high gear intervals. Do six
sets of eight minutes in a
high gear with two-minute
spinning recoveries. Use
a threshold effort, where
you build to a burning in the
legs then back off a little.

Frequency is key

■ “Aim to ride every other

day, making sure you have
at least three rest days a
week,” says Spender. “Even
if you only have time for
short, 30-minute sessions,
a few of these spread
across the week will be
better than just doing one
three-hour ride on the
weekend. The regularity
will improve your muscle
memory for pedalling.”

Advanced tactics

■ “If you have access to an

indoor trainer these are
great bits of kit to help
improve cycling fitness,”
says Rooke. “Try to make
your training race specific
by holding a pace for a given
amount of time, rest, then
repeat for a number of
sets.” To improve your
ability to hit hills and
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you alternate 12 minutes at
race-pace intensity with
three minutes at a higher
pace. Build up to a
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SEPTEMBER 2018 MEN’S FITNESS 75

 QUICK TIP
Don’t cramp your style
A muscle cramp is a
sudden and involuntary
contraction of one or more of your
Training tips muscles. And boy does it hurt.
To avoid cramps on race day, sip
for the run small amounst of water as you go,
keep your electrolytes up and
consider a product like CrampFix
■ Even for veteran runners, which can help relax
the final burst can be tough tight, contracting
on bike-ravaged legs. Here’s muscles.
how to finish strong and put
in a time to be proud of.

The foundations

■ If you’re new to running,

increase your training
volume gradually, and don’t
increase it every week
because your joints and
tissues need time to adapt.
Aim to do one long effort,
building up in distance
each week, alongside one
faster-paced but shorter
session and one “brick”
effort. Start the speed
sessions by doing Fartlek
(see page 51) before you
start playing with intervals.

Speed up

■ “The best way to improve

speed is to go to a track and
do efforts ranging from
400m to 1200m,” says Rooke.
“Use a similar method as with
the swim – say, aiming for
a 90-second 400m with 30
seconds of rest, then going
again. Or just give yourself
the same rest each time no
matter how fast your effort.”
For a triathlon-pace race, a
2:1 or 3:1 work-to-rest ratio
can be the most beneficial.
Keep the total distance of
each session consistent so
you aren’t overtraining.

Advanced tactics

■ Visualisation can work,

but make sure you’re not
picturing too easy a race.
Research indicates that the
more time people spend
fantasising about desired
outcomes – everything from
passing school exams
to losing weight – the less
effort they put into actually
achieving them. If you’re
picturing a perfect,
hassle-free race you’re more
likely to fall apart, or at least
slow down, when adversity
strikes. Instead, use an
effect known as “bracing”.
Expect your race to be hard,
and mentally rehearse how
you’ll feel and what you’ll do
if things go wrong. Prepare
for the worst and take
responsibility for your race.

76 MEN’S FITNESS SEPTEMBER 2018

Ironman 70.3 Training Plan 1.9km swim 90km cycle 21km run

week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Swim 45 min and Swim 30 min and Run 50 min

1 Rest Bike 60 min Bike 90 min Bike 90 min
run 30 min run 30 min (with hills)

Swim 45 min and Swim 45 min and Run 60 min

2 Rest Bike 60 min Bike 1 hr 45 min Bike 2 hr
run 35 min run 35 min (with hill sprints)

Swim 30 min and

Swim 45 min and Swim 45 min and
3 Rest Bike 1 hr 15 min Bike 1 hr 45 min Bike 2 hr run 65 min (with
run 35 min run 40 min hill sprints)

Swim 45 min and Swim 45 min and Swim 30 min and

4 Rest Bike 1 hr 15 min Bike 1 hr 15 min Bike 2 hr 15 min
run 35 min run 45 min run 70 min

Swim 45 min and Bike 30 min and Run 40 min and Swim 30 min and
5 Rest Bike 60 min Bike 90 min
run 30 min swim 45 min bike 2 hr run 1 hr 15 min

Swim 50 min and Swim 50 min and Swim 30 min and

6 Rest Bike 90 min Bike 2 hr Bike 3 hr
run 50 min run 45 min run 1 hr 25 min

Swim 50 min and Swim 50 min and Swim 40 min and

7 Rest Bike 60 min Bike 90 min Bike 2 hr 30 min
run 40 min run 35 min run 1 hr 25 min

Swim 50 min and Swim 50 min and Swim 40 min and

8 Rest Bike 90 min Bike 2 hr Bike 3 hr
run 50 min run 50 min run 90 min

Swim 55 min and Swim 55 min and Swim 30 min and

9 Rest Bike 60 min Bike 90 min Bike 2 hr 30 min
run 45 min run 40 min run 1 hr 35 min

Swim 60 min and Swim 60 min and Swim 40 min and

10 Rest Bike 90 min Bike 2 hr Bike 3 hr 15 min
run 55 min run 50 min run 1 hr 45 min

Swim 60 min and Swim 60 min and Swim 30 min and

11 Rest Bike 1 hr 15 min Bike 90 min Bike 2 hr 30 min
run 40 min run 40 min run 1 hr 10 min

Swim 40 min and Swim 10 min and

12 Rest Bike 90 min Rest Race day!
run 30 min bike 30 min

PRO TIPS MF TOP PICK

The 3 essentials for nailing your Ironman nutrition Compeat Nutrition

■ The amount of time and effort it

1 2
Practise your race nutrition
When it comes to nutrition, training
how you plan to race will enhance your
performance. This will ensure that
you can tolerate the types of fuel that
you are going to have during the race
and will help “training the gut”. This
improves how you absorb the nutrients
for energy and reduces your risk
of suffering gut upset.
Plan your race day nutrition
and stick with it!
In the lead-up to race day you will not be
able to avoid talking to fellow athletes or
expo staff about your race and nutrition
plans. This will bring with it differing
opinions and advice. No matter what you
hear, be confident in your prep and don’t
change anything without trialling it first!
3 takes to complete an Ironman is
immense. An accredited sports
Don’t underestimate the dietitian can enhance your
importance of daily nutrition performance and minimise the risk
of “bonking”. Compeat has personal
In the lead-up to your event, your body
experience in Ironman, and through
will be pushing beyond physical and
an online dashboard, is your nutrition
mental limits. To maximise training,
professional in your pocket and the
recovery and immune function, daily
secret weapon for your next event.
nutrition is critical. The number one
For your FREE preliminary
priority is ensuring adequate energy,
nutrition assessment, head to
followed by including good quality
compeatnutrition.com
carbs, fats, protein and plenty of colour.
 THE LONG-TER M
EFFECTS OF STEROID
USE AND ABUSE A R E
O N LY N O W C O M I N G
F U L LY T O L I G H T.
D OM CAD D EN
I N V E ST I G ATE S .

dyi ng
to be big
When I began working in
gyms, steroids and other
performance-enhancing
drugs were all the rage.
This was the mid-1990s, a time when getting ripped for
dance parties was big – as big as the pro wrestlers having heart
attacks in their 30s and 40s. I scratched my head at the insanely
high blood pressure numbers that jumped out in members’
fitness assessments, until they admitted their ’roid habit just
as I was about to call an ambulance.
This was no meathead gym – it was a top-of-the-line, white-
collar fitness centre. The other instructors were all “on the gear”
and scarfing leaning-up drugs like Clenbuterol – a bronchodilator
made for people (and horses) with breathing disorders that also
happens to burn body fat – while they pushed protein shakes to
build their muscles even more.
My colleagues got “swole” and they cut up well, but they had
increasingly irrational behaviour that sometimes led to marriage
and relationship breakdowns. They later found they were infertile
at the age of 30 and faced years of testosterone replacement
therapy. But what happened to their health in the longer term?
Fear the unknown
If you keep up the anabolic-androgenic steroids (AAS) for more
than seven years, then the news isn’t good, according to American
research published in Circulation last year. This was the first study
to focus on long-term AAS users and the effects of the drugs on
their heart and vascular health.
The study prompted one of the study’s lead researchers to warn
of a looming health crisis as some of the three million Americans
who have illicitly used AAS approach middle age.
By the numbers
How common is steroid use anyway?
OVER 80 PERCENT OF PRO BODYBUILDERS USE STEROIDS
1 IN 5 MEN HAVE TRIED STEROIDS AT SOME POINT
3.2 PERCENT OF HIGH SCHOOL BOYS ARE USING STEROIDS
80 MEN’S FITNESS SEPTEMBER 2018
Up until recently, research on AAS in supraphysiologic doses
– doses that are far greater than the testosterone that would be
naturally produced in the body – tended to study younger users.
“My biggest concern about long-term steroid use is the
unknown,” says Matthew Dunn, who is on the Scientific
Advisory Committee for the Australasian Professional Society
on Alcohol & Other Drugs (APSAD).
“In the US, they’re just starting to see the guys who started
using steroids back in the ’80s come into middle age, and what
that looks like health-wise. We’re probably 10 or so years behind
the US in this, and we just don’t have a good sense of what will
happen to men who have been using for 20 years or more.”
The American research showed that long-term AAS use was
a ticket to an early death from heart and circulatory issues.
AAS use was linked to plaque build-up in the arteries, which
narrows and hardens the arteries. While there may have not
been a dangerous change during the first six or seven years
of use, the problem progressed rapidly after this time.
Researchers also noted a reduction of the heart’s ability to
pump blood in 82.5 percent of men in the AAS study group,
plus a strong association between AAS use and a higher
prevalence of bad cholesterol (LDL) in the blood – enough
to increase the risk of heart attack.
The researchers said that while these changes were
“profound”, some might be at least partially reversible – but not
the loss of tissue elasticity in the heart and artery muscles, which
limits the ability to pump blood. This is an AAS-induced cellular
injury and there is no Arnold 1980-Olympia-style comeback.
The study also noted other well recognised consequences of
AAS use that are serious, but not life-threatening. These include
major mood disorders, gynaecomastia (“bitch tits”), kidney
failure, suppression of natural testosterone production and
tendon ruptures. Another study in 2015 comparing long-term
AAS users who did weights training with clean lifters found that
22 percent of AAS users had ruptured a tendon at least once,
compared to only six percent of the clean lifters.
It starts in the brain… and stays in the ’nads
Steroid use is still big – a national study presented at a 2017 APSAD
Alcohol and Drugs Conference showed that two-thirds of young
men who began injecting drugs in the past three years were
using steroids, overtaking methamphetamine and heroin use.
Speaking to Muscle Insider, Dr Rand McClain, Chief Medical
Officer at Live Cell Research (US) said that supraphysiologic
dosages of AAS might be sustainable in the short-term, but
history shows the long-term dangers.
“The legendary Olympic lifters and powerlifters [from the
 High blood
pressure
■ Buy a good home
testing kit. Expect
blood pressure
to be over the
120/80 guideline.
See a doctor if it
hits 160/100 or more.

Liver pain

■ This can be a
dull throbbing or
a stabbing sensation
in the upper-right
abdomen. Steroid
use has been linked
to liver cancer.

Cholesterol

The steroid user’s ■ Many pharmacies

can do a cholesterol

self-checklist* test for walk-ins.

Or ask your GP to
Using steroids? Tick off one or more arrange a blood test.
of these and it’s time to see a doctor. Steroids can raise
cholesterol levels.

Mood swings

■ Mood swings,
a lack of impulse
control – inability to
control aggression,
jealousy, paranoia or
obsessive-compulsive
behaviour.

Relapse

■ You quit but feel

terrible. Anxiety,
depression, sexual
or emotional issues?
Time to check if
your body makes
testosterone any more.

l h
*Note that many indicators of serious health issues cannot be self-checked. A full check-up with your GP is the best first step to a thorough analysis, especially for vascular, d liliver h
hormone and lh
health.
1970s and 80s], most of them were using anabolic steroids,” Dr This data includes a 2017 study comparing brains of “clean”
McClain says. “The guys that got in and set the records and got out weightlifters with lifters who used AAS for seven-plus years.
are alive today, for the most part. The guys that tried to stay in the The physical differences – including thinner brain cortex and
game for the long haul – they’re dead. So if you’re going to do this, less grey matter in the AAS group – could not be explained by
get in there, do it and get out.” differences in verbal IQ, intracranial volume, anxiety/depression
So why would anyone keep using AAS long-term if they’re going or attention or behavioural problems.
to weaken the heart, cause clogged arteries and shrink their balls?
“Dependence syndrome is probably the least explored aspect of
steroid use,” Dunn explains. The middle-aged juicer
“Interviews with steroid users have shown that some have
These days, the first-time steroid user is increasingly likely to
continued to use despite experiencing negative physical or
be a middle-aged non-athlete.
psychological effects. They’re scared of stopping because they
“With the rediscovery of steroids including testosterone as
fear they will lose the physical benefits of using.”
the ‘new anti-ageing wonder drug’, it is safe to speculate that
This dependence is not like a physical craving for a drug. It’s not
many more older people are using them,” says Dominic Sagoe,
even all about being addicted to the thrill of having head-turning
a prominent researcher on the psychosocial effects of steroids
biceps or the confidence that comes with lats that fill a doorway.
from the University of Bergen, Norway. “They’re perceived as
Professor Harrison Pope from Harvard Medical School, US, is
an attractive quick-fix for an older body after the body’s natural
a lead researcher in the study on the cardiovascular effects of
testosterone begins to decline in the 30s and 40s.”
long-term AAS use. He says that after long-term use, the body's
Many men are believing the hype – that self-medicating with
natural production of testosterone falls almost to zero. Testicles
AAS will help them with poor muscle condition, lack of sex
shrink and become about as useful as a one-legged man in an
drive or erectile dysfunction. However, the UK’s NHS warns that
arse-kicking contest. Users have trouble with libido, fertility and
often the big contributors to these problems are lifestyle issues –
depression, so there’s a great temptation to get back on the juice
ranging from lack of exercise and sleep to stress and poor diet.
to make the bad feelings go away.
These balls don’t bounce back, either. A Harvard study of
bodybuilders three to 26 months after they stopped using Too big to ask for help?
steroids found that they still had significantly smaller testicles,
The ticking time bomb in the hearts and arteries of long-term
lower testosterone levels and lower libido than guys who had
AAS users comes because guys on the gear tend to have general
never touched steroids.
distrust of the medical profession, according to Dunn and
It’s not all about the feels, either. Low testosterone also severely
Professor Pope. A review of Australian studies, conducted
affects the heart, according to a meta-analysis of 100 testosterone
by Dunn and colleagues, showed that only 35.23 percent of
studies. A higher risk of cardiovascular disease, more frequent
Australian AAS users visited a doctor, despite experiencing
congestive heart failure and narrowing of carotid arteries are just
concerns about adverse effects of the drugs.
some of the problems.
Pope says they’ve flown under the radar of the medical
Presenting his research to APSAD last year, Professor Pope said
community and so they turn to what he calls “bro science”
that about 30 percent of steroid users develop a dependence on
– advice from other users on online forums – which means
the drugs and often accumulate 10 to 15 years of lifetime exposure
that underlying health issues tend to stack up over years.
to them – which is more than enough for the long-term physical
If you’ve been using or abusing performance-enhancing
issues to stack up.
drugs, it’s time to man up and pay a visit to the doctor. Your
The potential mental effects of AAS during use are well-
GP will know a hell of a lot more about your health and the
established, according to the US National Institute of Drug Abuse.
impact of steroids on your body than that bloke down at the
These include paranoid jealousy, extreme irritability, delusions
gym. They can assess you to see if there are any underlying
(false beliefs and ideas), less inhibition control and mood swings –
health problems that have been caused by steroid use, and
“roid rage” or angry feelings and behaviour.
may be able to treat these problems before they cause any
“The jury is still out as to whether steroids may create long-
significant long-term harm. They can also help you to deal
term neurotoxicity,” says Professor Pope. “There is some
with any issues – such as mood or behavioural problems –
worrisome preliminary data suggesting that high-dose steroids
that may have already arisen. Ultimately, you have to decide
may be harmful to the brain, but it will be a few years before
what’s more important – your muscles or your health. ■
we can be more certain about the magnitude of this risk.”

Death by muscle Live fast, die young, leave an enormous corpse.

Mike Matarazzo Chris Benoit Rich Piana

A top bodybuilder In 2007, pro wrestler Pro bodybuilder Piana
of the early 1990s, Benoit was found was honest about
Matarazzo was open to have more than his use of steroids
about his steroid use. 10 times the normal and synthetic human
He had a triple bypass level of testosterone growth hormone, and
at age 38, a heart in his system after had been using for
attack at 41 and died he killed his wife and about 25 years leading
at 48 while waiting son before hanging up to his death by
for a heart transplant. himself, aged 40. heart attack, aged 46.

82 MEN’S FITNESS SEPTEMBER 2018

 S U N D AY 14 t h O C T O B E R 2 0 1 8

m e l b o u r n e m a r at h o n . c o m . a u
DANGERS

DOWN

E X E R C I S E A N D H E A LT H Y E A T I N G

M AY S E E M G E O G R A P H I C A L LY

UNDER NON-SPECIFIC, BUT LIVING IN

T H E L A N D O F T H E “ FA I R G O ”

HAS ITS OWN UNIQUE SET OF

CHALLENGES. HERE’S HOW

TO STOP SOOKING AND MAKE

SURE SHE’LL BE RIGHT

WHEN IT COMES TO YOUR

H E A LT H G O A L S .
01. You sweat off
your sunscreen
during that
outdoor training
session

P h o t o g r a p h y Wa l t D i s n e y S t u d i o s M o t i o n , J o e l A n d e r s o n , i S t o c k / S n a p p e r m e d i a
We have one of the
highest rates of skin
cancer in the world, and
yes, you know the whole
slip-slap-slop drill, but
most of us probably
wouldn’t think about
slathering on another
layer of Banana Boat
after hitting a fun-sized
workout at the beach-
side pull-up bars. Don’t
take an unnecessary
gamble – always reapply
after working up a sweat
outdoors. Most of us
don’t use enough of
the old SPF either -
you need a thick layer,
and rub it in well so it
sticks to your skin.

86 MEN’S FITNESS SEPTEMBER 2018

 TRAINING

02
You spot a
huntsman spider
while you’re using
thesquatrack
We have 4000 species of spider,
most of which seem to like coming
inside and appearing suddenly at
inopportune moments. So what
happens when you spot one while
you’re mid-squat in your garage
gym? Don’t chuck a wobbly, –
rather, use it. Fear ignites the fight-
or-flight hormonal response
that’ll give you an energy and
strength surge that you can use Fang it!
to finish your set... and then leg Use spidey power
to focus your mind
it to the nearest can of Mortein. and set a new PB.

03 04 05 06
Your training partner You squat in pluggers Telstra outages interrupt Tradesmen earn like
has a “she’ll be right” your Spotify playlist Russian oligarchs
attitude to your injury

● A talkative gym unit
with a classic no-wuzzas
brashness may not be the
best fit for you because
working with someone
who is the strong silent
type actually gives you the
highest performance boost,
according to a paper by
Kansas State University, US.
A few choice words are ideal
for maximum motivation,
but a jabber jaws who talks
you into pushing through
when you feel a definite
niggle will only enrich the
local back cracker, not
your workout outcome.
● Gym receptionists used
to be the gatekeepers for
acceptable footwear, but
the rise of 24-hour fitness
facilities has removed this
check. Assume that thongs
are as good as Chuck Taylors
to squat in at your peril –
you risk the plug popping
out mid-squat, which will
lead to injury. Instead, kick
’em off. Squatting barefoot
helps people squat deeper
and with better form, which
can create healthier foot
muscles, according to
a paper in the European
Journal of Sports Science.
● A lack of tunes thanks to
internet outage may shave
intensity off your workouts,
but you can always fall back
on the recovery gains from
your old iTunes chill playlist.
A paper in The Journal of
Strength and Conditioning
Research found that hearing
relaxed vibes post-workout
made blood lactate levels
drop more rapidly and
facilitated a faster recovery.
Another study out of Brunel
University, UK, found that
slow tunes help lower cortisol
levels post-workout. An ideal
way to beat Telstra rage.
● Few places on Earth see six-
figure incomes so closely
yoked to that thing where
the hair on your ankles
is worn away from socks.
Fortunately, doing daily
DIY is as good as a gym
membership, found a paper
in The Lancet. Dedicating
30 minutes a day to doing
stuff like cleaning out the
gutters, painting the garage
door or yanking up weeds
counts towards your activity
requirements and can reduce
your risk of death from any
cause by 28 percent. And
you don’t even need a ute.

SEPTEMBER 2018 MEN’S FITNESS 87

 NUTRITION

07
Ordering avo on
toast requires a
secondmortgage
In a country where kids are
expected to learn about drugs
from a giraffe in a van, it makes
sense that a fruit that grows
plentifully is the reserve of high
rollers. While it may cost a motza,
you can still get all the benefits
at half the cost if you switch to
cheaper avocado oil. It fights free
radical damage and helps you
absorb more nutrients, says a paper
in The FASEB Journal. Drizzle into
smoothies, soups or over salads to
get all the goodness, but without
the bitch slap to the wallet.

08 09 10 11
You show the barbecue You wanna be Factoring berries into The rotisserie chook
a little too much love made of Milo the weekly food budget from Woolies has legs
could leave you bankrupt like a marathon runner

● The gas itself has an
impeccable track record,
but it’s your grill technique
that counts. The American
Heart Foundation found
excessively grilled foods
can raise blood pressure,
and other research found
increased cancer risks. As
a culinary counterbalance,
marinade your meat for 30
minutes to reduce cancer-
causing compounds, cook
for short periods, throw on
a few vegetables and be sure
to give the grill a thorough
clean after each cook-up.
● Peeling back the foil
on the tin is unbelievably
satisfying and it’s better
for you than a Cadbury
chocolate milk drink. There’s
less sugar, fat and calories
in Milo and more calcium,
so it’s a great flavouring to
add to a plain whey protein
shake with milk. But it’s still
almost 50% sugar, so keep
it to a minimum. And yeah,
you’ll need a blender. We
can’t help with the inevitable
clumping, but who cares
because it makes you
bowl like Warnie, right?
● A handful of blueberries
can set you back $8, so you
probably go for frozen ,
but these often come from
China and could’ve been
sprayed with ridiculous
amounts of pesticides
that counterbalance their
healthy selling points. If
you’ve got a chest freezer,
buy in bulk (myberries.com.
au) or get them in powdered
form (bareblends.com.au).
Or hit up your local farmer’s
market and ask for seconds
which you can blend, freeze
and add to your smoothies.
● You’ve hit an evening
workout and want a quick
protein fix – a whole chicken
with salad is the fastest
healthy meal. Trouble is,
the legs are so parched the
skin has galvanised to the
meat, so should they go to
the kelpie? No, keep them
and make them into a stock
or soup, or shred and mix
the meat with beans to
make burritos. You should
get at least two meals out
of a whole chook . Any less
and you’re a goose.

88 MEN’S FITNESS SEPTEMBER 2018

 12. You struggle
to avoid the
Bunnings
sausage sizzle
post workout
Ignoring the local Lions
Club lady or gent may
seem unAustralian,
but eating 40 grams of
sausage products a day
increases your mortality
risk by 18 percent, says
the University of Zurich,
Switzerland. Admittedly,
this relates to processed
sausages, but you can
bet the cheery team
behind the grill bought
the cheapest snags and
white bread, so it’s a
quality crapshoot. Keep
your true-blue cred by
asking them for a whole
egg on some bread –
it’s the least offensive
to your health and has the
protein and fast-digesting
carbs needed for you
to recover like a boss.

Eating 40 grams of sausage

products a day increases your
mortality risk by 18 percent.
 H E A LT H

13
Mozziecoils
maketheair
likeBeijing
Research in the
EnvironmentalHealth
Perspectives journal
investigated coils from
Malaysia and China and
found they can cause
chronic and acute health
risks, with one coil releasing
the same toxin levels as
137 cigarettes. Rather, get
an electronic bug catcher
or rub on tea tree oil-based
repellent, which can have
Coil me maybe
a soothing effect on your A few measly mozzie
freckled-up forearm skin. bites or a lungful of
toxic smoke? Your
choice.

14 15 16 17
Your Southern Cross That Bintang singlet You’ve left that Pump It’s blisteringly dry,
tattoo could make you train in never water bottle in your even in winter
you crook really smells clean Commodore all day

● A 2017 study from the
European Synchrotron
Radiation Facility in France
found that micro particles
of tattoo ink can travel
through your bloodstream
and land in your lymph
nodes, which can kibosh
their attempts at fighting
off infection. The worst
culprit is titanium dioxide,
a chemical which is used
to create white ink and
different colour shades. So
if you are going to get inked,
consider your colour combo.
● Even after a two-hour
wash cycle, three minutes
into your workout the sweat
stench gets set to full blast.
Washing exercise gear on
the 20ºC eco setting won’t
kill the dreaded pit-stink,
says research in the Journal
of Chromatography. Turn
up the heat and add some
lemon juice or citric acid to
break down the stain and
KO the pong. To prevent
it and skip the yellow pit
stains, avoid aluminium
deodorants, which can
make the problem worse.
● Even in winter, the water
will have condensed up the
sides, but is it safe to drink?
Kind of. Harmful BPA plastic
compounds get into water
through heating, scrubbing,
washing and re-using,
which Norwegian scientists
put to the test. They found
leaving a single-use plastic
bottle in your car to be safe,
but use it multiple times
and you put yourself at risk.
Get a home filtration system
and use a stainless steel
bottle instead, for yourself
and the Greenies.
● Ours is a land where fire is
as much a part of summer as
cricket and it’s so dry, even
in winter, that hydration is
a major issue. An American
Council on Exercise study
found the best liquids for
hydration are water, full-
fat milk, skim milk and an
oral hydration solution.
These out-performed sports
drinks, juices, tea and soft
drinks, so don’t get sucked
in to marketing claims –
they’re often so calorific
they’ll completely offset
your workout’s calorie burn.

90 MEN’S FITNESS SEPTEMBER 2018

 tifi ed orga
cer n

ic
10 0

tic
li
ve

io
spa o b
rkling pr

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 2018
Men’s Fitness

FATHER’S DAY

Every dad has his day. Treat your old man or treat yourself.
H A R L E Y- DAV I D S O N
2 0 1 8 I RO N 1 2 0 0

BE AN IRON MAN

The thrill of riding stripped

to its bare essence, the
2018 Iron 1200 is a modern
take on what’s been putting
big grins on the faces
of Sportster motorcycle
riders for decades.
1200cc at your command
to deliver tons of torque for
an unbelievably fun ride.

Ride-away price $16,495

AUD and $16,995 NZD;
harley-davidson.com.au
2018
Men’s Fitness

Clockwise from left

AV I AT I O N G I N

FLYING HIGH

Aviation Gin is the world’s

highest-rated gin. It has
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– resulting in more balanced
cocktails. Ryan Reynolds
liked it so much, he bought
the company!

Available at Dan Murphy’s

M A RV I S T O O T H PA ST E

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Marvis is a classic
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marvisaustralia.com.au

H AC H E T T E
PUBLISHING

R E A D A LL A B O U T I T

When’s the last time you

read a book? Kick back
with some feelgood tales on
your Father’s Day weekend
with William McInnes’
Fatherhood, or check out
Adam Hills’ memoir that
follows his early days as
a shy kid through to his
success as a stand-up
comic and TV host.

hachette.com.au

2 X U P RO P E L W E T S U I T
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94 MEN’S FITNESS SEPTEMBER 2018

 Clockwise from left

S E I KO P R E S AG E
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SEPTEMBER 2018 MEN’S FITNESS 95

2018
Men’s Fitness

Clockwise from left

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96 MEN’S FITNESS SEPTEMBER 2018

 Clockwise from left

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P RO R A S O B E A R D K I T

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SEPTEMBER 2018 MEN’S FITNESS 97

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B437
 Keep your back

Raise as straight
as possible
when lifting.

the bar
GRAB A BARBELL AND PERFORM
THIS FIVE-MOVE COMPLEX TO
TORCH FAT AND GET STRONG.

In a barbell complex, you

do several moves back
to back without putting
the bar down, and it’s
a fast and effective way to shift
body fat while simultaneously
building strength. “It is great for
perfecting technique because
you generally use a lighter weight
than if you were simply doing one
of the lifts on their own, so you can
focus on improving the movement
pattern,” says performance
coach Tom Eastham. “As a result,
it’s great to do a barbell complex
as a warm-up before a big lifting
session or paired with some
short cardiovascular work as
a metabolic conditioning circuit.
The complex enables you to
use your entire body in one
set and is harder than it looks,
so it’s great to spice up the
end of a training session.”

THE BENEFITS
Lose fat Doing heavy circuits will
get your heart rate soaring and
your muscles working, which will
result in a huge calorie expenditure
both during and after the session
as your body recovers.
Save time The whole session will
only take about 20-25 minutes to
The workout
complete, making it an efficient as 1 ) Deadlift Reps 10 ■ Do 10 reps of each
well as effective way of training. exercise in the order
2 ) Bent-over row Reps 10
Improve grip strength That stated and move on to
3 ) Front squat Reps 10
the next without putting
might not sound like a big win, 4 ) Overhead press Reps 10 the bar down. Your aim
but you’re only as strong as your 5 ) Back squat Reps 10 should be to complete
weakest link, and that’s likely all the moves without
to be a weak grip. The better resting. Rest for two
your grip, the more you can lift minutes between rounds
and the more gains you’ll see. and do five rounds in total.

SEPTEMBER 2018 MEN’S FITNESS 99

 Body Book Masterclass

1
DEADLIFT EXPERT TIP
“After your warm-up, perform five tuck jumps,”
Start with your feet says Eastham. “Pay attention to where your feet
hip-width apart (for the land after the final one – they should be roughly
ideal foot position, read hip-width apart. Everyone is slightly different in
the tip at right) and grip their start position, but one thing is ever-present:
the bar just outside your the need to develop power by pushing your feet
knees. Pull your shoulders ‘through’ the floor. Wherever your feet land is
back to engage your back generally close to the stance you should use.”
muscles and protect
your spine. The aim is to
load your hamstrings, so
straighten your legs as
you start the move by
pulling the weight off the
floor, then straighten up
and engage your glutes.
Reverse the movement
back to the start.

100 MEN’S FITNESS SEPTEMBER 2018

 2
BENT-OVER
ROW
Once you’ve completed
your last deadlift, hinge
at the hips to lower the
barbell down the front of
your thighs to knee height.
From there, row the barbell
up to your bellybutton
by drawing your elbows
back. Try to squeeze your
shoulder blades together
at the top of the move and
lower slowly under control.

EXPERT TIP

“This one targets the middle

of your back,” says Eastham.
“Pull your shoulders back
and down so your traps
(the muscles at the top
of your back) are relaxed.
This should target your
lower traps and rhomboids
(the muscles in the
centre of your back),
which are two common
areas of weakness.”

3
FRONT SQUAT
After the rows, flip the
bar up onto the front of
your shoulders with your
palms facing upwards
and your elbows high.
Simultaneously bend at
the knees and the hips
to squat down while
making sure you keep
your elbows high and
your torso upright. Squat
down until your thighs are
parallel to the floor, or as
low as you can with good
form, then stand back up
to return to the start.
EXPERT TIP

“This targets the quads

because of the position of
the load,” says Eastham.
“However, if you want to
maximise your athletic
potential, focus on the
position of the bar and
don’t allow it to rest on
your fingertips. Stretch
your pecs and your lats,
then, during the movement,
keep your elbows up and
use a full grip throughout.”

SEPTEMBER 2018 MEN’S FITNESS 101

 Body Book Masterclass
4
OVERHEAD
PRESS
After your final front squat,
drop your elbows so they
are below the bar and
press the weight overhead.
Avoid locking your elbows
at the top of the move,
so you keep the tension in
your muscles as opposed
to loading your joints.
Reverse the movement
back to the start.
EXPERT TIP

“When the bar is overhead

and your arms are fully
extended, try shrugging your
shoulders up towards your
ears,” says Eastham. “This
forces your traps to fire
and in turn creates space
for your rotator cuffs – the
small muscles that stabilise
your shoulder joint – to
move around it without
causing impingement.”

5
BACK SQUAT
Once you have completed
the overhead press reps,
lower the barbell onto your
shoulders. Try to push your
elbows forwards to engage
your lats. Bend at the knees
and hips simultaneously
to lower into a squat. Try
to lower until your thighs
are parallel to the floor,
or as low as you can with
good form, and stand back
up to return to the start.
EXPERT TIP

“Before the first lift, imagine

you’re trying to screw your
feet into the ground,” says
Eastham. “Imagine you’re
trying to turn your feet out,
but don’t let your toes move.
You should feel your glutes
contracting, giving you more
muscle activation when you
lift. Try to keep this feeling
throughout each rep.”

102 MEN’S FITNESS SEPTEMBER 2018

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 Body Book Arms

The high-rep
To make the fastest growth gains possible, you need
to make your muscles work harder than they’ve had
to work previously. And when you’re trying to build

revolution bigger biceps and triceps, nothing will shock them into
growth faster than ramping up the number of reps you do. One of
the most challenging – and effective – ways to increase the volume
of work your biceps and triceps do in a single session is a tri-set,
USE THE 6-12-25 TRI-SET SYSTEM
which is three exercises done back to back with very little rest in
TO BUILD HUGE ARMS.
between. This workout is made up of two tri-sets, with the number
of reps rapidly increasing, starting with six reps for the first move,
12 for the second and a whopping 25 for the final one. You’ll need
lighter dumbbells as you progress, and keep your form strict to
work the maximum number of muscle fibres for greater gains.

How to do the workout

■ This workout is split into two parts,

each comprising a three-move tri-set.
The first targets your biceps; the second
your triceps. You’ll do each tri-set three
times. Do the moves in order with good
form, sticking to the reps and rest periods
shown, and watch your arms grow!

104 MEN’S FITNESS SEPTEMBER 2018

1A) DUMBBELL REVERSE CURL

Reps 6
Rest 10 sec
FORM
Stand tall with your
chest up, holding
a dumbbell in each
hand with a reverse
grip so your palms
face towards
you. Keeping your
elbows fixed in
position, curl
the weights up.
Squeeze your
biceps at the top,
then lower slowly.

1B) DUMBBELL BICEPS CURL

Reps 12
Rest10 sec
FORM
Stand tall with
your chest up,
holding a lighter
dumbbell in each
hand with palms
facing away from
you. Keeping your
elbows fixed in
position, curl
the weights up.
Squeeze your
biceps at the top,
then lower slowly.

SEPTEMBER 2018 MEN’S FITNESS 105

 Body Book Arms
1C) DUMBBELL HAMMER CURL

Reps 25
Rest 3 min
FORM
Stand tall with your
chest up, holding
an even lighter
dumbbell in each
hand with your
palms facing your
thighs. Keeping
your elbows fixed
in position, curl
the weights up.
Squeeze your
biceps at the top,
then lower slowly.

2A) DIAMOND PUSH-UP

Reps 6
Rest 10 sec
FORM
Start in the
push-up position
but with your
thumbs and index
fingers together
forming a diamond
shape. Bend your
elbows to lower
your chest to
the ground, then
push back up
powerfully to
the start.

106 MEN’S FITNESS SEPTEMBER 2018

2B) DUMBBELL HAMMER PRESS

Reps 12
Rest 10 sec
FORM
Lie on an incline
bench, holding a
dumbbell in each
hand at chest height
with a palms-facing
grip. Keeping your
chest up, press the
weights directly
overhead until your
arms are straight.
Lower slowly.

2C) DUMBBELL OVERHEAD EXTENSION

Reps 25
Rest 3 min
FORM
Sit on an upright
bench with a
lighter dumbbell
in each hand with
your arms straight
over your head.
Keeping your
elbows pointing
straight up, lower
the weights behind
your head, then
raise them back
to the start.

SEPTEMBER 2018 MEN’S FITNESS 107

 *

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 Body Book Abs

Six move six- pack

The best beginner moves for
GET SMART building an impressive set of
WITH YOUR abs require no kit at all. That’s
ABS TRAINING great news because it means
BY USING you can start sculpting a solid six-pack
DUMBBELLS any time, anywhere. But after those
TO SCULPT A initial results, the returns can start to
LEANER, HARDER dry up and it won’t matter how many
AND MORE crunches you do – your body weight is no
DEFINED CORE. longer enough to keep the gains coming.
It’s at this point you need to increase
the workload on your abs so they
carry on growing both bigger and
more defined. And one easy yet highly
effective way to do this is to introduce
extra resistance to your abs routine
with dumbbells. Try this challenging
but rewarding six-move session to
get your six-pack back on track.

How to do
the workout

■ This session is made up of

six moves, split into two tri-sets
– which means you do three
exercises back to back with
little or no rest between them.
So you complete all the reps
of move 1A, then the same for
1B and 1C. You get 10 seconds
of rest between the first two
moves, then a 60-second break
after the third. You’ll do three
tri-sets of moves 1A, 1B and
1C, then repeat this approach
with moves 2A, 2B and 2C.
Pick a dumbbell weight you can
manage with good form for every
rep. If it’s too heavy, you’ll resort
to using momentum to move the
weight, but you need to maintain
tension in your core at all times
to build a rock-solid set of abs.
 Body Book Abs
UPPER ABS 1A) DUMBBELL CRUNCH REACH

Sets 3
Reps 12
Rest 10 sec
FORM
Lie flat on your back
with your knees
bent and a dumbbell
held above your
chest with arms
straight. Crunch
upwards, raising
the weight as
high as you can.
Pause at the top
of the movement,
squeeze your abs,
then lower back
to the start.

SIDE ABS 1B) DUMBBELL SIDE BEND

Reps 12 each side

Rest 10 sec
FORM
Stand tall, holding
a dumbbell in
one hand with
a straight arm.
Bend your other
arm so your
fingers touch
your temple.
Brace your entire
core, then crunch
towards the side
holding the weight,
then return to
upright. Complete
all the reps, then
switch sides.

110 MEN’S FITNESS SEPTEMBER 2018

CORE 1C) DUMBBELL WOOD CHOP

Reps 12 each side

Rest 60 sec
FORM
Hold the dumbbell in both hands above your head to the right
of your body. Keeping your entire core braced, swing the
weight down and across your body to finish outside your left
shin, bending from your hips. Reverse the move to the start.
Complete all the reps, then switch sides.

SEPTEMBER 2018 MEN’S FITNESS 111

 Body Book Abs
CORE 2A) DUMBBELL T-RAISE

Sets 3
Reps 6 each side
Rest 10 sec
FORM
Start in a push-up
position with a dumbbell
in each hand. Keeping
your core tight, lift one
weight and rotate your
torso to point it to the
ceiling. Your head
should follow the path
of the weight. Reverse
back to the start and
alternate the lifting
arm with each rep.

112 MEN’S FITNESS SEPTEMBER 2018

SIDE ABS 2B) STANDING DUMBBELL RUSSIAN TWIST

Reps 12
Rest 10 sec
FORM
Stand tall with
your arms parallel
to the floor holding
a dumbbell. Keeping
your hips facing
forwards, rotate
your hands to one
side, then the other
side, then back to
the middle. That’s
one rep. Keep the
reps smooth and
your arms straight.

SIDE ABS 2C) DUMBBELL WINDMILL

Reps 12 each side

Rest 10 sec
FORM
Stand tall, holding
a dumbbell in
one hand with a
straight arm. Bend
your other arm
so your fingers
touch your temple.
Brace your entire
core, then crunch
towards the side
holding the weight,
then return to
upright. Complete
all the reps, then
switch sides.

SEPTEMBER 2018 MEN’S FITNESS 113

 Body Book Supps

“WHAT YOU
CONSUME RIGHT
BEFORE TRAINING
CAN HAVE A BIG
IMPACT ON
BOTH EXERCISE
PERFORMANCE AND
HOW QUICKLY YOUR
BODY RECOVERS
FROM IT.”

We all want to perform harder for longer

Train harder W have an incredible to build a better body.

session every time “Whether you’re training
we work out. It’s for more muscle mass, lower

for longer
the only way to keep moving
ever closer to your goals.
While a varied and nutritious
diet and high-quality sleep
Does taking certain supplements before your session are essential in allowing
really make a difference to your performance? And if you to attack every single
so, which products are worth your cash? MF investigates workout as hard as possible,
the science behind pre-workout supplements. there are some supplements
that can help you gain an
even greater edge so you can
body-fat levels or better
athletic performance, pre-
workout supplementation
should be an important
component of your nutrition
strategy,” says sports
nutritionist Aaron Deere.
“What you consume right
before training can have a
big impact on both exercise

114 MEN’S FITNESS SEPTEMBER 2018


performance and how quickly
your body recovers from it.”
Pre-workout products are
designed to be taken around
30 minutes before training
and contain compounds that
manufacturers say enhance
focus and performance and
increase blood flow to improve
the delivery of nutrients to
your muscles. Here are six
of the most common pre-
workout ingredients and how
they can give you the edge.
1 2
Caffeine
W H A T The most widely consumed
psychoactive substance, used
for its stimulant effects.
W H Y Studies indicate it lowers your
perceived rate of exertion, so training
hard feel easier, and increases fat
burning by releasing fatty acids from
fat cells for use as fuel.
HOW Most pre-workout supps are
caffeinated. However, you can get
caffeine-free formulas if you don’t
want disrupted sleep. If you don’t
take a pre-workout, a strong black
coffee 20 to 30 minutes before your
session will be enough to improve
your focus and attention, as well
as providing fat-burning benefits.
3 4
BCAA
W H ATBCAAs are a combination
of three essential amino acids:
leucine, isoleucine and valine.
W H Y Taking BCAAs before and
during training prevents muscle
tissue being broken down and
encourages new tissue to grow.
H O W Taking around 6g of BCAAs
before training has been shown to
increase the levels of amino acids
in the blood and muscles by 130
percent, and you can also take them
during your workout to limit muscle
tissue breakdown. However, BCAA
metabolism reduces your levels of
vitamin B6, so look for a product
that also contains this vitamin.
5 6
Vitamin B6
W H A T A water-soluble vitamin,
which means your body can’t store
it and needs constant topping up.
W H Y This vitamin is involved in the
metabolism of protein, carbs and
fats, acting to free up more of the
energy from the food you eat. Some
supplements, specifically BCAAs,
can deplete levels of B6, leading to
fatigue and poor performance.
H O W If your diet is rich in meat and
veg, you’re unlikely to be at risk of
a B vitamin deficiency. However, if
you take a lot of BCAAs, it might be
worth taking a vitamin B6 supp or
a daily multivitamin as insurance.
SEPTEMBER 2018
Beta-alanine
W H A T Beta-alanine is a non-
essential amino acid, meaning that
it can be synthesised in the body.
W H Y It’s been shown in studies to
increase the levels of a compound
called carnosine in your muscle
cells. This blocks the build-up
of waste products that cause
muscular fatigue, allowing you
to train harder for longer.
HOW Beta-alanine is a key
ingredient of many pre-workout
supps because of its exercise-
enhancing effect. For some, it
can cause a strange but harmless
tingly feeling in your skin. The
ideal dose is between 2g and 5g.
Creatine
W H A T Creatine is a source of
adenosine triphosphate (ATP),
the main energy supply for cells.
W H Y It improves your muscles’
ability to perform intense exercise.
Supplementing with creatine
monohydrate helps increase
your body’s natural muscle stores.
There’s evidence that taking
creatine supps is safe and effective
for increasing muscle power output.
HOW A daily dose of 5g is enough to
improve power output, according
to Examine.com. People with more
lean muscle mass may benefit
from a dose of up to 10g. Take it
with water alongside meals.
Nitrates
W H A T When you consume foods like
leafy greens and beetroot, your body
breaks them down into nitrates.
W H Y They improve the body’s
ability to produce ATP from food.
They are also turned into nitric
oxide (NO) as needed, and elevated
NO levels during exercise improve
anaerobic and aerobic endurance,
blood flow and work output.
Eat 500g of high-nitrate
HOW
foods like spinach and beetroot
one to two hours before exercise.
Blending them into a smoothie
increases the rate of absorption
because you’ll digest them faster.
MEN’S FITNESS 115
 Body Book Supps

Go hard, then go home

Pre-workout supplements that pack a real punch. Chuck ’em in your gym bag.

1 2 3 4 5

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■ New GAT PSYCHON
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3g Creapure® (real German
creatine), 6g BCAAs,
3.5mg caffeine and
500mg tyrosine.
gatsport.com
■ C4 On the Go is a delicious
carbonated pre-workout
drink containing
CarnoSyn® beta-alanine,
citrulline malate,
BetaPower® betaine and
N-acetyl L-tyrosine to help
you train harder for longer,
leading to greater results.
cellucor.com
■ Each scoop of KOS ■ Creatine monohydrate ■ GO Hydro + Caffeine
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caffeine for increased ATP levels – the energy the retention. The addition
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strength and recovery. users see results fast! so you can work harder.
bodyscience.com.au bulknutrients.com.au scienceinsport.com

116 MEN’S FITNESS SEPTEMBER 2018

 Body Book Biceps

How to do
the workout
■ This is a
six-move session
divided into two
straight-set moves
followed by two
supersets. Do move
1, sticking to the
sets, reps and rest
shown, then
do move 2. Then
do moves 3A and
3B as a superset,
and the same again
for moves 4A and
4B, to work your
biceps hard.

Take up W
We all want bigger biceps, but turning your
training goal into a real-life actuality can be
a slow and frustrating journey. That won’t be

arms
Add serious size to your biceps with this
tough but rewarding six-move session.
the case if you do this six-move biceps-building session.
We’re not going to lie: it’s a tough session that’s going to
make your biceps burn and get your heart rate high, but
shocking your muscles into growth (rather than trying
to coax them) can sometimes be the best strategy to
burst through a plateau. Focus on form and quality reps
throughout for the very best results.

118 MEN’S FITNESS SEPTEMBER 2018

EXPERT TIP
Warm up thoroughly with some seated
underhand lat pull-downs and standing
EZ-bar curls. Start with a very light
resistance for a high-rep set, then
gradually increase the weight and
reduce the reps with each subsequent
warm-up set until your muscles feel
fully ready for action.

1
CHIN-UP
Sets 4
Reps 8
Rest 60 sec
W H Y It’s the classic biceps-
building body-weight move.
H O W Take an underhand grip on
the bar with arms straight. With
your chest up and abs braced, pull
up until your chin reaches the bar.
Pause, then lower back down fully.

2
SPIDER CURL
Sets 4
Reps 12
Rest 60 sec
W H Y A twist on preacher curls
for a greater range of motion.
H O W Lean over a preacher
bench holding an EZ-bar with
a close underhand grip. Start
with arms fully straight, then
curl the bar up towards your
chin. Pause and squeeze at the
top, then lower the bar, flexing
your triceps at the bottom.

SEPTEMBER 2018 MEN’S FITNESS 119

3A
INCLINE DUMBBELL
BICEPS CURL
Sets 4
Reps 12
Rest 30 sec
W H Y The incline allows
a greater movement range.
H O W Lie on an incline bench
holding a dumbbell in each
hand with palms facing forward.
Raise the weights powerfully
without swinging. Pause and
squeeze your biceps at the top,
then slowly return to the start.

EXPERT TIP
These two moves look very similar,
but the slight tweak of adjusting your
wrist position significantly changes
the emphasis on your muscles. What’s
more, the second move is easier,
but because you’re already starting
to fatigue from the first move, more
muscle fibres will be activated and
broken down – and that’s what leads
to rapid growth.

3B
INCLINE HAMMER
CURL
Sets 4
Reps 12
Rest 60 sec
W H Y It works your biceps
from a new angle and
recruits the forearms.
H O W It’s exactly the same as
3A, except your palms face
each other for the duration of
the set. A neutral grip makes
the move slightly easier.

120 MEN’S FITNESS SEPTEMBER 2018

 Body Book Biceps
EXPERT TIP
Cable exercises are fantastic for
faster biceps development because
they maintain tension on your working
muscles for the duration of the set.
The cable also reduces your ability
to “swing” a weight up and down,
where momentum does most of the
work. This means that your muscle
fibres must work even harder.

4A
CABLE BAR CURL
Sets 4
Reps 15
Rest 30 sec
W H Y Using a cable keeps tension
on your biceps for both the lifting
and lowering part of each rep.
H O W Stand tall in front of the
stack holding a straight bar
handle with an underhand grip.
Raise it towards your chin,
pause and squeeze, then lower it.

4B
KNEELING
OVERHEAD
CABLE CURL
Sets 4
Reps 15
Rest 60 sec
W H Y A rarely seen yet highly
effective curl variation.
H O W Kneel in front of the weight
stack with an underhand grip on
a straight bar handle attached
to the high pulley. Keeping your
chest up, curl the bar back and
behind your head. Squeeze your
biceps at the top, then reverse
the movement back to the start.

SEPTEMBER 2018 MEN’S FITNESS 121

 Body Book Fat loss

How to do the
workout

Use two kettlebells of the

same weight that allow
you to do all the reps of
the move you find hardest
with perfect form.
Do the moves in order
without resting. When
you finish all the reps of
the final move, rest for
two minutes, then repeat
the circuit. Do three or
four circuits in total.

Ring the You probably already know how fantastic a kettlebell is for torching
fat and working your abs hard to sculpt a lean and defined midsection.
So what could be better than a kettlebell? Two kettlebells, obviously.

changes
SHOCK YOUR BODY INTO
SHEDDING FAT WITH
THIS QUICKFIRE DOUBLE
KETTLEBELL CIRCUIT.
This double-bell fat-incinerating five-move circuit will really get your
heart pumping, your lungs burning and your muscles firing – which is one of the
surest and fastest ways to get that leaner and harder body you want.
Using two kettlebells is also more of a skill challenge because it increases the
difficulty and requires greater stability, balance and control. And there’s no cheating
when using two bells: the increase in weight is significant, so your muscles have
a much bigger demand placed on them. The result? A leaner and stronger you.

122 MEN’S FITNESS SEPTEMBER 2018

1) DOUBLE KETTLEBELL SWING

Reps 10
Rest 0 sec
FORM
Standing with your
feet shoulder-
width apart, hold
a kettlebell in each
hand. Hinge from
the hips to take the
weights through
your legs, then
push your hips
forwards to raise
them to shoulder
height. Reverse
the movement
and repeat.

2) DOUBLE KETTLEBELL CLEAN

Reps 10
Rest 0 sec
FORM
Swing the
kettlebells
between your legs
and drive your hips
forwards. Once
the bells pass
stomach height,
draw your elbows
back and slide
your hands under
and around the
bells to catch
them in the “rack”
position. Reverse
the movement
and repeat.

SEPTEMBER 2018 MEN’S FITNESS 123

 Body Book Fat loss
3) DOUBLE KETTLEBELL PRESS

Reps 10
Rest 0 sec
FORM
Start with the
kettlebells in the
rack position: held
by your shoulders,
with your elbows
tucked in to your
sides. Press the
weights overhead,
using the most
efficient path
possible to reduce
stress on your
shoulder joints.

124 MEN’S FITNESS SEPTEMBER 2018

4) KETTLEBELL SQUAT PRESS

Reps 5 each side

Rest 0 sec
FORM
Stand upright with
the kettlebells in the
rack position, then
sink into a deep
squat. Keeping
your core braced,
press the kettlebells
overhead one at
a time, looking
at the moving
weight throughout
the exercise.

5) KETTLEBELL ROW

Reps 5 each side

Rest 2 min
FORM
Stand tall holding
a kettlebell in each
hand. Keeping
your core braced
and your legs
straight, hinge
forwards from the
hips. Leading with
your elbow, row
the weights up to
your side one at
a time, keeping
each rep smooth
and controlled.

SEPTEMBER 2018 MEN’S FITNESS 125

S EBOARD
GRINDERS
At Grinders, their love affair
with coffee could not be
stronger. They’re excited to
launch a ground coffee that
boasts floral and honeyed
aromas while offering
a sweet, complex finish.
Grinders Ethiopia, Single
Origin 250g is a limited-
edition launch. Sold
in select Coles stores.
>> grinderscoffee.com.au
COMPEAT
NUTRITION
Compeat Nutrition is
your own personal sports
dietitian in your pocket.
Access your own nutrition
professional anywhere,
anytime, along with
unlimited access to all the
knowledge, resources, and
recipes you need to achieve
your daily diet and
performance goals.
>> compeatnutrition.com
126 MEN’S FITNESS SEPTEMBER 2018
High Performance Guide
FIT GENES
Fitgenes provide DNA-
based, personalised health
and wellbeing reports
via Fitgenes-accredited,
degree-qualified
practitioners. Fitgenes
practitioners are trained
to deliver personalised and
targeted dietary, nutritional
and lifestyle programs that
can assist with meeting
your health goals.
>> fitgenes.com
CRAMPFIX
Stop muscle cramps almost
instantly! CrampFix treats
muscle cramps through
the neuromuscular system.
Instead of treating the
cramping muscle itself
as most commonly
done, CrampFix treats the
overactive nerves that are
causing muscles to cramp.
>> crampfix.com.au
MICHTER’S
Mature in age and truly
exceptional in quality,
Michter’s 10 Year Single
Barrel Bourbon represents
the culmination of over
a decade of patient ageing
in Mitcher’s specially
chosen, new charred
American white oak barrels.
>> Get it at Dan Murphy’s
FIAFITNATION
Make the world a fitter place
– become a personal trainer!
A career in fitness offers
a positive way to educate
the community about the
importance of nutrition
and exercise. And when you
study with FIAFitnation, you
know that you’ll be receiving
the highest quality of fitness
education to maximise
your career opportunities
and your impact within
the fitness industry.
>> fiafitnation.com.au
INGHAMS
Turkey is the perfect
alternative to chicken
if you’re looking to build
muscle. A 100g serve of
cooked lean turkey breast
provides approximately
58% of your daily protein
requirements. Ingham’s
turkey is raised on Aussie
farms, has no added
hormones and is 98%
fat-free. It’s available
now at Woolworths.
>> inghams.com.au
JBL ENDURANCE
SERIES: SPRINT
TwistLock™ and FlexSoft™
technologies mean these
headphones are lightweight
and ergonomically built
to ensure secure fit
and stability no matter
the workout, while the
waterproof design can hack
your high intensity indoor
or outdoor workout sessions
in any weather conditions.
>> $79.95; jbl.com.au
ENDURA SPORTS
NUTRITION
Endura Sports Energy
Gels are a concentrated
energy source, containing
a combination of two
specialised forms of
carbohydrates to increase
total carb absorption from
60g to 90g an hour. Each gel
contains 26g of carbs with
energy boosting caffeine.
>> endura.com.au

GAT SPORT NOVAK DJOKOVIC

Detonate the most extreme
and intense workout
experience with GAT
PSYCHON mega-dosed
extreme hyperemia pre-
workout. Unleash the power
with 8.2g citrulline malate,
3.2g Carnosyn®, 3g Creapure®
(real German creatine) 6g
BCAAs, 3.5mg caffeine
and 500mg tyrosine.
>> gatsport.com
SPECIAL EDITION
The watch calibre features
a 4-year power storage,
a perpetual calendar that
adjusts automatically to
February 2100, a rose gold
plated stainless case, a
combination leather and
silicon strap and a sapphire
glass, and is water-resistant
to 100 metres.
>> $1500; seiko.com.au

SEPTEMBER 2018 MEN’S FITNESS 127

S EBOARD
BIOGLAN
Do you want joint, gut and
skin health? It’s as easy
as having a cup of tea with
Bioglan Collagen Bone
Broth. This product brings
convenience to the ancient
superfood that traditionally
takes literally days to make.
And seriously – who has
that kind of time anymore?
Each serve contains 1.3g of
collagen along with other
key nutrients and amino
acids for vitality and
wellbeing. Bioglan Collagen
Bone Broth helps support
skin elasticity and firmness,
collagen production, gut
health, joint health and
all-over vitality and
wellbeing. It’s easy to
prepare: just add one
heaped teaspoon to 200ml
of hot water and enjoy! It’s
perfect for sipping on in the
afternoon or to tide you
over until your next meal.
>> bioglan.com.au
128 MEN’S FITNESS AUGUST 2018
High Performance Guide
C4 ULTIMATE
C4 Ultimate® is the pre-
workout upgrade you’ve
been looking for. Featuring
6g citrulline malate, 300mg
caffeine, 3.2g Carnosyn®
beta-alanine and additional
premium ingredients in
every scoop, C4 Ultimate®
supports increased energy,
strength, pumps, power
output, muscular endurance
and mental focus.
>> nutritionsystems.com.au
SAFCOL
Safcol has launched a new
range of tuna in a ready-to-
eat pouch. These naturally
high-protein, high-omega 3
pouches are packed full of
delicious tuna that’s already
flaked – perfect for adding
to salads, sandwiches or
stir-through pasta, or eaten
straight from the pouch.
>> Available now
at Woolworths.
WOD THE WAVES
Prepare to have the time of
your life when WOD on the
Waves sets sail for the first
time from Miami to the
Bahamas, January 21-25,
2019. Train hard and party
harder with the fittest
athletes on earth, enjoy
menus especially curated
by top athletes and enjoy an
awesome holiday without
sacrificing your training.
>> wodonthewaves.com
BALANCE SPORTS
Buy any Balance Sports
Nutrition product from
participating health food or
sports nutrition store, and
you’ll receive this handy
trigger point massage ball.
Use it for self-massage, to
stimulate blood flow and
relieve pain. Perfect to use
both pre and post-workout.
>> balancesports
nutrition.com
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 67.8 decibels
The world’s loudest 194 decibels
22,712.47 litres The world’s loudest
The world’s largest purr, courtesy of Merlin,
a rescue cat from the UK. recorded fart, blasted
milkshake, whipped by Alvin Meshits, US.
up by The Comfort
Diners and the
American Dairy
Association, US. 22 litres
A 35-year-old patient at
130 decibels Bugshan Hospital, Saudi
A crying baby can reach Arabia, had this much
this volume. The average urine removed from his
rock concert reaches kidney in 1999.
around 120 decibels.

74.2 litres
The average Aussie
drinks this much
beer per year.

MF DATA

PUMP
UP THE
VOLUME
It’s a big, loud
world out there.

93 decibels
Volume of the
world’s loudest
snorer, Kåre
2082 litres Walkert from
The world’s largest Sweden.
glass of beer, brewed
by Stod Fold Brewing
Company, UK.

250 million litres

The world’s biggest swimming 83.2 decibels
pool, at the San Alfonso Del The loudest knuckle-
Mar Resort in Chile. crack ever recorded,
snapped by Miguel
Ángel Molano in Spain.

106.7 decibels
128.6 litres 1 zeptolitre The volume of the
Average Australian Volume of the world’s smallest world’s loudest cicada,
consumption of soft pipette – that’s a billionth Brevisana brevis,
drink per year. of a trillionth of a litre. found in Africa.

130 MEN’S FITNESS SEPTEMBER 2018

 WHAT ARE YOU UP
TO THIS WEEKEND?
At Anaconda, we believe everyone should put
a little more play back in their lives. Whether
it’s camping under the stars or heading off-road
with your mates, we have everything you need
to Play More in the great outdoors this weekend.

CAMPING • HIKING • BIKE • FISHING • KAYAK • SPORT

CONNECT WITH US ANACONDASTORES.COM