Australian Mens Fitness February 2016

The Big Muscle Issue
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81
Make real gains
with virtual-
reality riding
65
Shell stretch
your limits
Breakthroughs Game Changers Features

21 News 30 Hunger games 56 Cover guy 86 Join us...
Crank the tunes and Five tasty snacks that Liam Hemsworth on How to create your
smash a new PB. any fool can make. training and faming. own fitness cult.
22 Upgrade 34 No-go zone 65 Sack the gym 92 Boys toys
Torch fat with the Exercise machines 44 gym-free exercises Stock up on kick-arse
landmine squat. you should avoid. tips and ideas. gear for the new year.
24 Fuel 36 Young gun
How much water 74 Movie muscle 97 The outsiders
Teen Jesse Hammar Build a blockbuster Three athletes share
do you really need? dropped 33kg. body like the stars. their unique approach.
26 Fitness 39 Foam home
Get back to nature and 81 Tour de force 103 Egg-cellent!
Rest up on a memory-
enjoy a better workout. Saddle up and join Pump up your protein
foam mattress.
a cycling Sufferfest. with beaut egg dishes.
28 Style 42 Jumpin for joy
The go-anywhere, The key to mastering
do-anything suit. the classic box jump.
45 Cereal thriller
Its time to get your
Columns freekeh on, dudes.
48 Skin deep
50 Learn It! Trust us, the ladies
Make smartphone like you well-groomed.
tech work for you.
52 Earn It!
The just-lost-your-
job survival guide.
118
SPEND SOME
TIME AT THE BAR
AND ADD 10%
TO YOUR BENCH
PRESS IN JUST
SIX WEEKS
feb.
103
Three easy ways to
get your egg over
42
How to become
107
ADD A FEW MORE
a box-jump king REVOLUTIONS TO
YOUR LIFE CYCLE
The Body Book
107 Pedal back time

The fountain of youth
could well be cycling.
109 Leg it!
21
Into HIIT? This
will be music
Four-day plan to carve to your ears
abs and bulk up legs.
114 Jailhouse rock
Harden up with some
sweet prison moves.
116 Less is more
Why quality beats
quantity in the gym.
118 Press on
Add 10% to your bench
press in six weeks.
122 Odd man out
Run odd distances and
improve all your times.
Regulars
130 T time 12 View From The Top

Natural ways to boost 14 Ask Mens Fitness
your testosterone. 16 Training Diary
18 Hotshot
54 In His Own Words
124 Scoreboard
127 Subscriptions
V IE W FRO M T HE T O P
The Function
of Fitness EDITORIAL
Editor Todd Cole
W
todd@mensfitnessmagazine.com.au
Associate Editor Ashley Gray
hats the hardest workout youve ever ART

Art Director Tania Simanowsky
done? Think back. I bet you it wasnt in a
SUBSCRIBE TO gym. The most smashed I can ever recall SUBSCRIPTIONS
MENS FITNESS vomiting, seeing stars, nigh-on crying
Subscriptions Manager Julie Hughes
(02) 9439 1955; subs@mensfitnessmagazine.com.au
The Big Muscle Issue did not occur in a Globo gym filled PUBLISHERS
with slick machines, a grungy CrossFit box or a nondescript Todd Cole, Ian Brooks
dojo. It happened in a grassy area about the size of a squash
SUPER-FAST 4-DAY PLAN
ADVERTISING
VIRTUAL TRAIN court, with no more than my bodyweight and a sadistic Advertising Director David Lee
david@mensfitnessmagazine.com.au; 0410 485 700
REALITY LESS,
TRAINING
MAX
YOUR
GET
HUGE
SERIOUSLY!
sergeant calling the shots. Nor was it a complex workout,
44 encompassing little more than bear crawls, burpees,
BENCH
PRESS Advertising Executive Tim Fernandes
CRACK A
tim@mensfitnessmagazine.com.au; 0405 983 707
POWER-PACKED
EGG MEALS BOX pushups, chinups and a single flight of stairs.
OFFICE
For several hours I endured every combination and ODYSSEUS PUBLISHING PTY LIMITED
Start your own
BRAWN
SHRED LIKE
THE STARS
(ANIMAL SACRIFICE
NOT INCLUDED!)
modification those simple moves could offer until I literally ABN 39 122 001 665
Level 2, 174 Willoughby Road, Crows Nest, NSW 2065
12 ISSUES FOR fell in a heap, unable to move. (I wont elaborate, except to PO Box 81, St Leonards, NSW 1590
JUST $69 say I deserved it.) The point is, the hardest workout Ive Tel: (02) 9439 1955 / Fax: (02) 9439 1977
ph: 02 9439 1955 experienced didnt involve a gym. As youll read from page www.mensfitnessmagazine.com.au
mensfitness 65, gym-free workouts are gaining popularity, and for good Mens Fitness is published 12 times a year. Printed by Offset Alpine. Australian and New
Zealand distribution by Network Services. Tel: 1300 131 169. Copyright 2016 Odysseus
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provide very pragmatic benefits. under licence from Weider Publications, LLC. All rights reserved. Reprinted with
permission. No part of this publication may be reproduced, translated or converted into
Possibly the biggest benefit from this type of workout, machine-readable form or language without the written consent of the publisher. Mens
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is it trains your body for a range of movements you will Publications, LLC. Articles express the opinions of the authors and are not necessarily
those of the Publisher, Editor or Odysseus Publishing Pty Limited. ISSN 1836-0114.
probably encounter in your life. In todays fitness parlance,
its functional fitness (see page 97). Training for the unique
demands of your life makes perfect sense: be that heaving WEIDER PUBLICATIONS, LLC
A SUBSIDIARY OF AMERICAN MEDIA, INC.
yourself up on the balcony because your girl locked herself Chairman, President & Chief Executive Officer
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raid. It makes little difference you are training yourself for Kevin Hyson
what is most likely to occur in your day-to-day life, and thats Executive Vice President, Consumer Marketing
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got to be a good thing. Executive Vice President/Chief Financial
Stay strong. Officer, Treasurer
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President/CEO, Distribution Services Inc
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Joseph M. Bilman
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TODD F. COLE, EDITOR General Manager, AMI International & Syndication
todd@mensfitnessmagazine.com.au Laurence A. Bornstein
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Production Assistant
Follow me Check us out on Mens Fitness is on the iPad. Check Paul Miller
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Founding IFBB Chairman
Ben Weider (1923-2008)
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12 MENS FITNESS FEBRUARY 2016

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Top tips
Q IM A BIG FAN OF
THE FAT-BURNING
WORKOUTS IN MF
BUT IS THERE A TIME OF
ASK You ask, we answer with a
little help from our friends.
DAY TO TRAIN THATS

MOST CONDUCIVE TO
LOSING FAT?
If youre on a balanced diet,
theres no magic time of day
MENS FITNESS
thats going to speed up your
fat loss it really comes
down to personal preference
and your schedule, says
personal trainer Glenn
Higgins. Some evidence
shows that a morning HIIT
session before breakfast is
slightly better for burning
fat because your glycogen
levels are low. But the key
is to exercise when you can,
whether thats morning,
afternoon or evening.
Q I USUALLY
STRUGGLE TO GET
MY FIVE-A-DAY OF
VEGIES. CAN I JUST
TAKE GREENS POWDER
INSTEAD OF EATING ALL
THOSE VEGETABLES?
Vegetables are an important
source of soluble and
insoluble fibre, which is
important for gut health
and body function and
powders lack that, says
performance nutritionist
Aaron Deere. Powders also Max your workout.
give you much larger doses Start with weights and
finish with cardio.
of antioxidants, which has
been shown to increase the
rates of the development
Weight training should always take priority

of some cancers. If youre
struggling, plan your snacks Q Should
chucking hummus and I do weight over cardio training, no matter the goal, says
carrot sticks in your bag can training or cardio personal trainer Andrew Stretch Rayner. Youll
help you reach your goal.
training rst? be able to lift more weight, perform more sets and
reps at the beginning of your session, and that will
Q IVE NOTICED A FEW
BISCUITS THAT help you make faster improvements in strength,
SAY THEY CONTAIN build and maintain lean muscle, prevent injury and
COCONUT SUGAR.
DOES THAT MEAN
achieve a better body composition. If you start
THEYRE HEALTHIER with cardio training you will fatigue your muscles,
FOR ME? resulting in diminished returns from the subsequent
Coconut sugars glycaemic weights session.
index is about half that of
regular sugar, so the spike
in your blood-sugar levels
which leads to fat storage TheBigMuscleIssue
is less dramatic, says
nutrition expert Anthea SUBSCRIBE TO SUPER FAST 4 DAY PLAN GET IN TOUCH
McCourtie. Its also low
in fructose, a fruit sugar
MENS FITNESS VIRTUAL TRAIN
Post your fitness questions.
REALITY LESS,
thats converted to fat very and get up to 36% off TRAINING
MAX
YOUR
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Its less sweet than sugar, EGG MEALS
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For more details, see Start your own
BRAWN
so itd be interesting to see SHRED LIKE
THE STARS using the hashtag #askMF
p127 or call 02 9439 1955 (ANIMAL SACR FICE
how much is used. Short NOT INCLUDED )
version: you still shouldnt

shutterstock
eat the whole packet. NEED A QUESTION ANSWERED? MAIL US AT

askMF@mensfitnessmagazine.com.au
Weight lifters.
New low GI, low fat and gluten free

ice cream. Now available at selected
GOLD0021_MF2
independent supermarkets.
Training diary
1 MONTH
AWAY
February 21
Latrobe Health
Centre River Run
2 MONTHS
AWAY
March 12-14
Tassie Trail Fest
Where: Derby, TAS
3 MONTHS
AWAY
April
Nike Run Club
Where: Adelaide,
Where: Geelong, VIC What: Celebrate the SA, Melbourne, VIC,
What: Crank out trail-running lifestyle in Sydney, NSW
RUNS
a great time over the between gruelling races What: Free to join and
fast and at 5km/10km through the spectacular open to all skill levels,
course along the Tassie wilderness. the Nike Run Club offers
banks of the beautiful Distances range from expert coaches and
Barwon River. Ideal 2km to 44km, so theres pacers at every session.
for beginner runners. something for all levels. Just turn up and go hard!
Contact: riverrun. Contact: tassietrail Contact: nike.com/au/
net.au fest.com.au en_gb/c/running/run-club
February 27 March 13 April 16

Lake Hume Cycle Willo Enduro RACV Great
Challenge Where: Wingello, NSW Ocean & Otway
Where: Lake Hume, What: Join 600 MTB Classic Ride
RIDES
NSW riders as you tear it Where: Torquay, VIC

What: Clip in and up over 13km, 25km, What: Featuring
prepare to do battle 50km or 75km while 90km of road closures
with the rolling hills paying tribute to young through the awesome
and valleys of Albury- gun James Williamson Otway ranges, choose
Wodonga. Rides range and raising cash for to ride 60km, 145km
from 40km to 131km. junior development. or a gruelling 204km.
Contact: lakehume Contact: james Contact: greatocean
cyclechallenge.com.au williamson.com.au otwayclassic.com.au
February 19-21 March 19-20 April 17

TRIATHLONS
Big Husky Triathlon Warrnambool Nowra Triathlon

Festival Sufferfest Festival
Where: Huskisson, Where: Warrnambool, Where: Nowra, NSW
NSW VIC What: With a fast, at
What: Soak in the What: Try a beginner course and plenty of
scenery around Jervis tri or take on the options for beginners
Bay while competing fearsome long course: and experts alike, this
in one of the best long- 2km swim, 80km bike is a highlight of the
course tris or give ride and 20km run. triathlon calendar.
a shorter option a go. Contact: Contact: eliteenergy.
Contact: eliteenergy. warrnamboolmultisport com.au/event/nowra-
com.au festival.com triathlon-festival/
February 28 March 13 April 3

The Sydney Skinny Melbourne Swim Cooly Classic
Where: Sydney, NSW Classic Where: Coolangatta,
What: Drop your togs Where: Elwood QLD
SWIMS
and beat the heat with Beach, VIC What: Tackle famous
an exhilarating 900m What: The 1.2km surf breaks Snapper
or 300m nude dash Classic is the pick Rocks, Coolangatta
around magnicent of the bunch here. and Kirra while
Middle Head. Just try Legendary ironman Ky competing over 1km,
not to look at your Hurst won it in 2015. 2km or the new 3km.
fellow swimmers... Can you beat him? Contact: worldseries
Contact: thesydney Contact: melbourne swims.com.au/cooly-
skinny.com.au swimclassic.com.au classic/
February 6 March 20 April 23-24

ROC Race Adventure Race Rogue24
ADVENTURE
Where: Sydney, NSW Australia Adventuregaine

What: Welcome to the Where: Belanglo State Where: Lake
Ridiculous Obstacle Forest, NSW Manchester, QLD
Race, 5km of mayhem What: The Hardcore What: Buddy up
as you take on the Course includes up and trek, kayak and
Sweeper, the Wrecking to 25km MTB, 10km mountain bike through
Ball and the worlds trail running/trekking, as many checkpoints
largest inatable water navigation and mystery as possible in 24 hours.
slide. Game on, lads! adventure legs. Contact:
Contact: rocrace. Contact: adventure rogueadventure.com/
com.au raceaustralia.com.au adventuregaine/
Got an event in your state that MF readers can train for in 2016? Email details to ashley@menstnessmagazine.com.au with a couple of good action photos.

LISTEN TO YOUR HEART
ACTIVITY TRACKER SMARTWATCH HEART RATE MONITOR
FOUND AT YOUR LOCAL by

Hotshot

For the lava God!
You cant feel the heat, says Marco Waltenspiel, but you can smell the
sulfur. Thats Marco, 31, and his mates Marco Fuerst and Georg Lettner
pictured wingsuiting over Mount Bromo, an active volcano outside of Jakarta
in Indonesia. Dropped from a chopper at 4,000m, they plummeted towards
Bromos belching bowels but swooped at the last second to avoid becoming
Satans dinner. Marco, who hails from the Austrian town of Oberndorf, says
the experience of ying through the air at 200km/h in a gloried batsuit is
Red Bull content pool
surreal and scary, but reckons he wouldnt give it up for the world. Its
an amazing privilege, he says. So we aim always to get better at we do.
FEBRUARY 2016 MENS FITNESS 19

IMPROVE YOUR
SKIN FITNESS
NATURAL NO IRRITATION
www.primalearth.org
facebook.com/PrimalEarth
Dont underestimate
the power of music
when youre chasing
a new PB.
HIITthe
playbutton
According to a
A study published
in the journal
Medicine &
Science in Sports &
Exercise , music can
improve performance
during high-intensity
interval training (HIIT).
Researchers at Canadas
McMaster Uni recruited 20
young adults whod never
attempted HIIT before and
instructed them to go hell
for leather on stationary
bikes, with and without
their favourite tunes.
We found moderately
active people who listened
to self-selected music
during HIIT not only enjoyed
the exercise more, but they
worked harder physically
as well, says researcher
Mark Stork.
Interestingly, the study
participants didnt think
one session was more
shutterstock
difficult than the other.

Upgrade Breakthroughs
How to do it
Sets 2 Reps 10
Prop a barbell into

a weight plate, corner
The squat
or landmine the
hinged device youll
often see on the floor
you should of your gym. Hold the

loaded end in both
hands and squat
be doing down with it in front

of your chest, keeping
your weight on your
heels. Keep your
chest up as you stand.
For best results, mix
Build better legs

and burn fat fast
with the landmine squat
it in with regular
squats to improve
your form and inflate
your thighs.
no rack required.
Squatting: theres no way
around it. Whether youre
new to the gym or a veteran
of the rack, its your one-stop
shop for bigger legs, a faster
5K and because of the
muscle groups involved
turbo-charged fat loss.
Of course, where you hold
the bar counts for a lot: on
your back is traditional, in
front of you is gaining in
popularity and overhead is
mainly for show-offs but
theres a fourth option you
should consider.
W o r d s J o e l S n a p e P h o t o g r a p h y J o e l A n d e r s o n M o d e l J a y C o n r o y @ Wa t h l e t i c G r o o m i n g A l i c e T h e o b a l d @ J o y G o o d m a n
The landmine squat
teaches you good squat
mechanics because the bar
moves in a slight arc, says
strength coach Ben Bruno,
who uses the move with the
MMA fighters he trains. Its
also a good way to move a
lot of weight with good form,
but its easy on your joints.
And you can leave the rack
to the guys doing curls.
UPG UPGRADE YOUR FOOTWEAR (OR GET RID OF IT)

The soft heels on your trainers arent doing your squats any favours. Here are your alternatives...
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Fuel Breakthroughs
Hydrateright
The biggest challenge in staying hydrated these days whether youre a distance runner or a desk jockey is information
overload. Dont believe the hydration hype and keep it simple. By Caitlin Carlson
Nutrition rules are great for MYTH in Sports & Exercise MYTH MYTH
taking the guesswork out In winter you suggests that guys Vitamin- and You can catch up
N dont need to working out in 4 mineral-infused by chugging a litre
of eating and drinking right.
drink as much temperatures were water is better of water at 3pm
But they also often lead to 40% less thirsty
gross miscalculations and, in many While you may than guys working Unless youre The workday is
cases, perpetuate some of the biggest not feel as thirsty, out in 80. Youre losing these vitamins nearly over and you
myths. Proper hydration is no exception, your hydration needs not sweating as and minerals in realise youve had one
whether its the old eight-glasses-a- are no different in noticeably, but you your day-to-day glass of water all day.
winter and may are still sweating, life which most of Unfortunately, you
day chestnut or that you should down
even be higher. A says Zeratsky. Its us arent theres cant make up for it
a sports drink every time you work out. small study of 17 just evaporating no need for the by downing a whole
Yet nothing influences your overall men in the journal rather than sticking additives. Dr Marion bottle. If you take
wellbeing more than healthy H2O habits. Medicine & Science to your skin. Nestle, Professor in a large volume
Here are some of the biggest hydration of Nutrition at New of liquid all at once,
myths, as well as the truth behind them. York University, says its going to go right
youre likely already through you, says
getting enough of Zeratsky. Its too
these nutrients. much for your body
MYTH with). And even a to process. Instead,
You need eight sub-one-hour cardio MYTH dont get into this
glasses of workout requires Coffee doesnt situation in the
water per day only a slight uptick count first place. Always
in water intake. keep a full bottle of
In reality, eight However, once your Coffee, tea and water in sight on your
glasses might not workout surpasses 60 other caffeinated desk during the day.
be nearly enough, minutes, you do need pick-me-ups count And set alerts on
especially if youre to start replacing towards your daily your phone to remind
an endurance salts and electrolytes H20 goals. A three- you to drink every
athlete or live in lost during training. day study of 50 male 30 minutes.
an arid climate, ie, Exercise physiologist coffee drinkers (who
just about 90% of Marni Sumbal says to consumed three to
Australia. A much aim for roughly 200 six cups of coffee per
better guideline is to 400mg of sodium, day) published in the
the pee test, says 25 to 50mg of carbs journal PLOS One
Water on
Katherine Zeratsky, and 50 to 100mg of suggests that coffee,
Demand
a nutritionist with the potassium, a ratio when consumed
Mayo Clinic: If youre found in most sports in moderation by You can cross
peeing every couple drinks. You can also caffeine-habituated staying hydrated
of hours and its a add a powdered mix males, provides off your to-do list
very pale lemonade to bottled water. To similar hydrating by installing an
colour, youre good. expertly dial in your qualities to water. aquafil fresh water
personal needs, But its even better if refilling station in
your home. It will
MYTH weigh yourself before coffee is your second
provide a convenient
You need constant and after a workout. drink of the day, rapid fill of filtered
water breaks If youve lost more following some water. water to quench your
while training than a kilo, you need Downing 250ml thirst and also help
to drink more during first thing helps you reduce plastic bottle
A typical gym subsequent workouts. rehydrate and flush waste. Plus, the
session doesnt And for every kilo waste, says Zeratsky. anti-microbial soft
require any extra of weight you lost, It also helps your mouthguard water
bubblers ensure
hydration at all (as thats one litre of body to absorb
a healthy drink.
long as youre well- H20 you need to down. breakfast nutrients. aquafil.com.au
hydrated to begin
While you may not feel as

thirsty, your hydration needs are
no different in winter and may
Nick Ferrari
even be higher.

SOCIETY ISLANDS | TUAMOTU ISLANDS | GAMBIER ISLANDS | MARQUESAS ISLANDS | AUSTRAL ISLANDS
Worlds away from whats expected

Photo: Gregoire LeBacon
www.Tahitinow.com
Fitness Breakthroughs
Hit the woods fora

healthier workout
Sure, a brisk run or energetic
walk through a lush green
S
landscape is more pleasant
than plodding along on a gym
treadmill or slogging through city streets.
But recent studies are producing evidence
that exercising in serene surroundings is
scientifically better for you as well.
For example, Stanford Uni scientists in
Exercising in a green the US let two groups of subjects loose
space puts your entire for a 90-minute walk in either a natural
body in a better place. or an urban setting and found that being
active in nature headed off the churning
of negative thoughts a cycle called
rumination. MRI scans of the nature-
goers brains even showed reduced brain
activity linked to mental illness; city
exercisers got no such benefits.
In our evolutionary history, our
response to natural landscapes allowed
us to look out for predators, find sources
of water, etc, so interacting with these
landscapes has a salutary effect on us,
says the studys Greg Bratman.
Exercising in nature may also boost
the immune system by switching our
mood into rest and digestmode the
opposite of the fight-or-flight response
says a US survey of hundreds of studies
Zap That Bodyfat! on the subject, which showed that feeling
Lose Weight the speeds and vary
Monty Python Way your walking style safe and relaxed helps the body shuttle
and youll boost If youre looking resources towards the immune system.
Varying your weight loss. to get hyper-ripped,
walking pace and
chances are you do
style can burn Early Birds Get Buff
up to 20% more an intense training
calories, as it makes Tough time getting routine four or
your legs work to the gym? Move five days a week.
harder, so you burn your training to But unless you study subjects on high-protein group
more fat, Ohio State 6am the best pair those intense a traditional split dropped three times
Uni researchers say. time to work out to workouts with lifting regimen that as much bodyfat as
The next time you stay consistent,
some seriously high alternated between the normal-protein
go for a hike, walk according to data
from Jawbone, maker
protein intake, you arms and legs. They group and lost
in a way that feels,
well, unnatural. Not of fitness trackers, wont score the lean then had one group about 300g, while
Ministry of Silly on more than a million mass you want, follow a high-protein the normals gained
Walks unnatural of their users. Not according to a new diet (with 3g of almost 1.5kg.
you dont have to a dawn riser? The study in the Journal protein per kilo Eating a lot of
bend your leg back third best time for of International a day), while the protein doesnt lead
over your head or do consistent workouts Society of Sports other just their to gains in bodyfat,
aerial half-turns was 9am. (Second
Nutrition. regular moderate- which is intriguing,
just stop and start place was 5am,
but screw that.)
Researchers protein diet. says study head Dr
more often, change
put two groups of In eight weeks, the Jose Antonio.

Photographers: Keith Ladzinski and Sandra Salvas
USE.
DESIGN.
ENGINEER.
BUILD.
REPEAT.
seatosummitdistribution.com.au
enquiries@seatosummit.com.au
Style Breakthroughs
Suityourself
Add some
real bang to
all the time
your wardrobe.
A sharp suit sets you apart
from the guys dressed like
A derros whove just fallen
off the back of a truck. The
only drawback is you cant always
move the way you want in it because
the fabric is too rigid.
Man To Man, a Melbourne-
based menswear label has solved
this previously intractable
problem with their Tech-Fit
trouser, which has an invisible
elastic insert behind the front pockets
to ensure a custom-made fit. That
means theres no need to pop the
button after a big lunch and a couple of
beers, because the fabric expands with
your body. It also means you can give
it your all during hard-fought office
cricket encounters.
Match the Tech-Fit trouser with the
Man To Man stretch jacket which
has a simplified fabric to make it less
restrictive and you have the ultimate
bag of fruit for guys who like to go
hard no matter what theyre wearing.
Better still, this excellent gear
will only inflict minimum wallet
damage. The Tech-Fit trouser costs
$69.99, the stretch suit just
$149.99 and the vest $69.99.
mantoman.com.au
Black is the Are you a manual from

Of course you really they can.Women new black made man? Salgardo, the
Sure, youll wear wont, and its not your dont want to be president of skin care
that fuchsia fault: a recent thread seen in the same Picking your Theres a sweet line Kiehls, will take
crocheted beanie .com study found that dress twice, Graves
clothes for a date? Skip old notion that every you from well-worn
someday most men wear only says, but theres
13% of all the clothes no male equivalent the colour wheel and young man has been to perfectly shorn
in their closet. for that. Men are stick to black: 66% of taught how to shave without insulting
Its their wives and more interested in women and 46% of by his dear, old dad. your manhood (or
girlfriends who may projecting a consistent men like it best, saying But for the rest trying to sell you any
be forcing them to image, whereas it communicates of us whove had to products). Itll also
buy clothes they dont society pressures
intelligence, wing it in terms of go nicely as your
need or like and then women to constantly
resist wearing, says reinvent themselves. confidence and shaving, skincare, brothers/mates/
Thread stylist Sophie So how to go from overall sexiness hair styling, body grizzled old dads
Gaten. Guys are wary wearing 13% to 100% without generating grooming, pimple birthday present.
of those more daring of what you own? Pare negative flak, a ablation and so forth
pieces, like prints down. Having dark new survey by Brit our whole lives,
or brights, because jeans that fit you well,
website buytshirts theres the new
theyre not sure how a fitted tee in a neutral
to mix and match. colour and a navy, grey online.co.uk reports. guide Manmade: The
But consumer or black sweater is a Red, in second place, Essential Skincare &
behaviour consultant great starting point, can seem arrogant, Grooming Reference
Snapper media
Philip Graves has says Gaten. said 66% of the for Every Man by
another theory: that And, hey, itll work studys respondents Chris Salgardo ($30).
men wear fewer of with the beanie.
and all the bulls This smart,
their clothes because PA M N U LL E T
in Spain. straightforward

EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU
GameChangers
Sizzling summer snacks

Five simple recipes that When its 40-odd degrees outside and theres cricket on
are a win-win for your taste W the telly, the last thing you want to be doing is wasting
buds and your waistline. time in the kitchen. But that doesnt mean you should
By Shawn Donnelly order pizza or go on a Maccas run. You can easily whip
Photographs by up tasty, healthy food at home in the space of a couple of overs
William and Susan Brinson
from Josh Hazlewood. Weve even sorted the beer for you. Cheers!

Turkey Sloppy
Joe Sliders
The ground beef
in your typical slider
contains more fat
than an Oreo Cookie
McFlurry. Sub out
the ground beef and
sub in lean ground
turkey, which will net
you about half the
calories, a quarter
of the fat and even
more protein.
MAKE IT: Mix your
ground turkey with
capsicum and onion,
add tomato pure,
spices and kidney
beans (for extra
protein and fibre)
and use mini whole-
grain buns.
Sweet side.
Sweet potatoes are richer
in vitamins A and C and
lower on the GI index than
regular potatoes.

Game Changers Nutrition
Boneless
Buffalo Wings
A single deep-fried
chicken wing has 160
calories not counting
the buttery hot sauce
so a quick dozen has
almost as many calories
as an entire cheese
pizza. To make wings
easier on your gut, go
with pan-fried white-
meat chicken tenders.
MAKE IT: Cut boneless
chicken breasts into
thin strips. Dredge in
a mixture of equal parts
whole-wheat flour and
polenta. Pan-fry in a
little canola oil. Drizzle
with your favourite
tangy hot sauce.
Greek Yoghurt
Blue Cheese Dip
Just 30 grams of
blue-cheese dip contains
150 calories and about
14 grams of fat. So even
if the only thing you ate
was celery sticks dipped
in it, youd still need to
run for half an hour just
to burn it off.
A smarter sauce. MAKE IT: Simply use
Dips and sauces are often worse Greek yoghurt as your
than what youre dipping into
base instead of mayo
them. Swapping yoghurt for
mayo will have a big impact. and add a little crumbled
blue cheese, cayenne
pepper and a few
dashes of hot sauce.
Greek
Devilled Eggs
Four regular devilled
eggs have about as
much mayo as a turkey
sandwich. But devilled
eggs are all about
that delicious yolk, so
keep that, but replace
the mayo with Greek
yoghurt. You wont really
notice the difference
but you will cut calories
by a third.
MAKE IT: Hard-boil a
dozen eggs; let cool and
peel. Cut each egg in half
lengthwise. Remove yolks,
add to a bowl and mash;
add cup yoghurt and
2 tsp mustard and mix
well. Fill each halved egg
white with yolk mixture;
top with chopped onions,
capsicum and paprika.
Tomato sauce has Dont be fooled by aioli Hot sauce is low calorie Mustard is a zero- Cut coleslaw calories
Top Tips no fat but is full of sugar its just a fancy word for but can be high in sodium. calorie, no-sugar way by using vinegar instead
(3.6 grams per tbsp). garlic mayo. So check the label. to add flavour. of mayo as a base.

Baked Sweet
Potato Fries
Compared with
EAT
FIT
regular fries, sweet
potato fries seem
like the healthier
side but except
for sweet potatoes
extra vitamin C and A
and lower glycaemic
rating, the two are
nutritionally very
similar. For the
healthiest cooking
option, always bake
instead of fry youll
cut fat by at least
50% and reduce
calories by a third.
MAKE IT: Cut sweet
potatoes into wedges.
Brush with egg whites
REAL MEALS FOR REAL MEN

and sprinkle with
sea salt, pepper and
garlic powder. Bake
for 12 minutes or till
golden brown. For
EAT FI
extra punch, drizzle
with low-fat sour
cream and chives.
FIT FOOD
FOR BLOKES
FOOD AS FUEL YOUR DINNER LEAN

BUILD
TONIGHT? SORTED!
FOR LIFE
p22
MUSCLE
New rules for big gains
TURN OFF YOUR
FAT GENES
BEEF UP
YOUR BBQ
WHAT TO EAT
AFTER A
WORKOUT
FUEL UP LIKE
AN ATHLETE
OUT
NO
GOBSMACKINGLY DRINK GREEN, BE EAT CLEAN, LE
A 6-PACK IN 6 WEEKS GOOD PIZZA p76 SUPER p32 AND MEAN p10
The Perfect Brew
Youve got all your tasty,

healthy snacks ready to go,
so now all you need is some
sort of liquid refreshment
to enjoy them with. Cue 4
Pines Brewing Companys
A cookbook,
new Indian Summer Pale Ale.
Crisp and light in bitterness
meal planner and
with aromas of passionfruit
and honeydew, the brew is
nutrition handbook
light in body but not at the
expense of hop character.
for men. What to
Its the ideal amber nectar to
quench a man-sized thirst
eat to grow muscle,
and will go beautifully with
a variety of foods, especially
trim down and
spicy fare, like our Boneless
Buffalo Wings. Time to crack
outperform your
a tinnie. 4pinesbeer.com.au competition.
Game Changers Training
Rage against
the machines
Is the equipment youre
using to build your body
ineffective or worse
downright dangerous?
Dont compromise your
safety or your gains.
Heres what to do instead.
By Sean Hyson
Photographs by James Michelfelder
If the Terminator
movies have taught
I
us anything, its
that machines cant
be trusted. This is especially
true when discussing the
exercise machines in your
gym, which arent designed
to accommodate individual
differences in body types,
Incline to gain. such as limb length and
Doing curls on joint structure. As a result,
an incline bench
allows for safer, training with machines,
stronger biceps unlike with free weights,
training.
can fail to stimulate your
muscles optimally and put
you at risk for injury. The
following are three of the
worst offenders, with expert
tips from John Rusin, a physical
therapist and strength
coach, and our picks for
more effective alternatives.
Illustrations by Har vey Symons
Enough preaching! Machine curls put

the shoulders and biceps at risk.

THE MACHINE: THE MACHINE:
Preacher Curl Seated Ab Rotation
(previous page)
THE PROBLEM: You
THE PROBLEM: The free- sit in it to do a
weight bench version twist-like dance
of the preacher curl move. Combining
has its drawbacks, but flexion, rotation
the machine version and side bending
is orthopedically simultaneously at
evil, says Rusin, the lumbar spine
because you cant is a terrible triad,
reposition your body says Rusin. Not only
to use it safely. It do the position and
forces your shoulders added weight put
into a protracted your back at risk,
position, and in but the element of
some cases even increasing speed (the
internally rotates machine allows you
and elevates them, to swing your legs
putting unwanted violently side to side)
stress on the shoulder and sudden direction
complex. It can also changes prompt
lead to an extreme Rusin to call the ab
stretch on the lower rotation the most
part of the biceps, debilitating machine
where it inserts into in the gym.
the elbow, which can
T H E U P G R A D E : The
result in a biceps tear.
Pallof press. Attach
THE UPGRADE:
a band to a sturdy
The prone incline object at chest height
dumbbell curl. Set a and grasp it with
bench to 45 degrees both hands. Stand they insert into the
and lie on it chest perpendicular to the back of the knees.
down with a dumbbell machine and press
HARD
The heavier you go, How many reps reps more than 12
in each hand; curl the band out to arms the more likely the should I do each should make up a
with palms facing up,
FACTS
length in front of compensation at the set to build the smaller portion of your
G r o o m i n g b y M a t t h e w Tu o z z o l i /A r t i s t s b y T i m o t h y P r i a n o u s i n g K r a s t a s e
bringing your elbows you. Dont let it pelvis, says Rusin. most muscle? training until youre
forward slightly as twist your body. experienced. At that
T H E U P G R A D E : The
the weights rise. Resisting rotation, OUR TRAINING point, sets of 20 or so
This movement swiss ball leg curl. DIRECTOR SEAN The number of reps reps on leg exercises
rather than training it (Brace your abs
allows the shoulders HYSON SOLVES you need to perform (done with perfect
directly, integrates the
to remain in a neutral and raise hips into YOUR WORKOUT should change over form) can shock the
shoulders and hips to the air but keep CONUNDRUMS
position, Rusin says, time, just like the quads and hamstrings
strengthen the core. knees straight and exercises themselves. into new growth.
while also taking
heels on stability Sets of one to ve Finally, low-rep sets,
advantage of the
THE MACHINE:
ball. Bend knees reps do the most to because they imply
more natural Seated Leg Curl build pure strength, but heavy weights, should
movement paths and roll the ball
they also activate your be used sparingly
THE PROBLEM: Sitting back towards
that dumbbells offer. biggest muscle bres two or three times a
down tilts your pelvis you. Keep hips so even if getting week on only a couple
backward, which elevated.) Its one of strong isnt something of exercises.
flattens out the arch in the few hamstring you care about, dont
The seated ab your lumbar spine. An exercises that neglect them. Sean Hyson is the Mens
rotation is the unnatural position to train the muscles Sets of six to 12 reps Fitness training director
work the hamstrings two functions maximise muscle size and author of 101 Best
most debilitating and can be used on Workouts of All Time,
in, it increases the simultaneously
machine in compressive forces extending hips and
most of your lifts most 101bestworkouts.com.
of the time. Higher
the gym. on the hams where bending knees.
Game Changers Inspiration
I didnt take notice of body

image before I went to boarding
school. But at school I found it
is really important.
experienced the pain his frame down to

of that romantic 63kg, an awesome
rejection all the achievement. The
factors were in trouble was, he was
train for him to no longer big enough
make a change. He to play in the forwards
consulted a boarding on the footy field.
house supervisor Jesse has since
who devised HIIT put on 3kg of lean
sessions and muscle, thanks
bodyweight circuits to increased
for him, which were powerlifting and
excruciating it whey protein. His
TALE OF THE SCALE brought me to tears, goal is 75kg and
JESSE HAMMAR but the results were winning back his
extraordinary. In position as prop in
AGE: 15 four months he shed the rugby team.
LIVES: NUMUL NUMUL, NT 15kg, but he wasnt He says the key
satisfied just yet. to maintaining
HEIGHT: 173CM
Earlier this focus during a body
BEFORE: 96KG year, on the advice transformation is
AFTER: 63KG of Townsville mixing it up in the
LOST: 33KG personal trainer gym, changing
Jaryd Terkelsen, the program every
Jesse began eating session and keeping
2,600-3,000 calories it interesting. He is
Teenspirit
a day, so that he had currently taking on
enough fuel to build the 404 Challenge:
muscle and also burn 101 squats, 101
fat. To supplement leg press, 101 leg
Overweight and feeling unattractive to the opposite sex, student Jesse and replace some extensions and
Hammar knuckled down and lost an impressive 33kg in eight months, of the meals he was 101 lunges.
transforming his life and the way people see him in the process. getting at school, Best of all, he says,
he started adding has been the positive
in tins of tuna and reception from mates
cooking chicken, and family some
quinoa and brown friends even want
rice in the microwave. me to train them
Rejection is
often the start
of the road to
became disillusioned
and began to
question what he
Unlike a lot of city
boys, his weight
gain wasnt due to
issue until he moved
to boarding school.
I didnt take notice
It didnt go down
well with the college,
but such was his
and even the girl
who spurned him
is impressed: She
self-discovery and was doing with consumption of junk before that, he says, determination to see texted me and said
happiness. For his body and how food he ate the best but at school I found the transformation how proud she was
15-year-old Jesse, it was limiting his home-cooked bread body image is really through, he even hid of me, he says.
a boarder at choices in life. It was and healthy grain- important. Although food in his dorm to Jesse is just happy
Townsville Grammar, a process that would fed meat around he turned out as keep the dream alive. he is so much closer
his brush-off change him forever. rather, it was lack of prop in the rugby He introduced to achieving the body
involved a girl at Jesse lives on consistent activity. side, barbs about isolation sessions he wants. I did the
school, who rejected Numul Numul He played rugby his weight began to low reps, high impossible, he says.
his offer to go out. Station in the union, but apart from sting: It wasnt so volume HIIT I want to be able
At the time, Jesse Northern Territory. helping out from much when mates sprints and Tabata to inspire people to
weighed 96kg, His dad is a contract time to time moving did it, but when intervals into his achieve the things
and he thought musterer and much hay bales or herding people I didnt know workout program and I did. You have to
the knockback of his life has been animals, he didnt did it that hurt. Id the fat continued to find your drive, your
was because of spent on cattle do a lot. sit in my room and drop off. Eight months motivator, then be
his weight. properties in WA His excess weight sulk about it. after starting, hed consistent. Thats
As a result, he and the Territory. wasnt really an So when he seared 33kg from what I did.
If youve a story like Jesses youd like to share, send an email to ashley@menstnessmagazine.com.au with clear before and after photos (photos must be at least 1MB each).

Game Changers Health
If somethings
going to pop up in
the bedroom, it
shouldnt be a
mattress spring.
The hottest,
coolest bed
youll ever
buy If youre not sleeping or better yet,
playing on one of the cushy new
memory-foam mattresses, you dont
know what youre missing.
By Adam Bible
By far the most important hours of your life are those you
spend in bed for a lot of reasons. A good nights rest can keep
B
you fit, sharpen your brain and boost your sex drive, while
losing sleep can depress you, boost your risk of heart disease
and even, according to a brand-new study, make you four times more
likely to catch a cold. In other words you dont snooze, you lose. When
it comes to your Fortress of Zs, your mattress is the foundation. The type
you probably grew up sleeping on a slab of metal coils under some
shut ter stoxk
cotton batting and fabric has been around for more than a century.
Often stiff and uncomfortable, innerspring mattresses were, for most of
their history, a moribund industry with little innovation and virtually
no competition. Then NASA went and developed an all-new foam.
Game Changers Health
remembered about
The mattress
from outer space memory foam was Time to
the infomercial. Sweet dreams go to the
How does memory foam
mattresses!
Called temper Foam provide such a spine-
The best sites for
foam and able to improvement tingly restful sleep?
buying a foam bed.
absorb up to 36 Its all in the layers.
Sleep Therapy
Gs (!) of force, NASAs And thats where The Sleep Therapy
foam was created the story wouldve The top of most new foam range of quality
as seat cushioning ended if the mattresses is gel-infused or mattresses have
holey for cool sleeping, with awesome cred. They
and crash protection mattress industry
memory foam below to come were designed in
for test planes and hadnt got its arse up and meet your body, giving collaboration with
spacecraft. But in the in gear and created your ligaments, blood vessels a leading Australian
90s, the mattress the innovative and nerves the best chance to foam manufacturer,
recover overnight, says sleep leveraging over 50
industry modified it new memory-
expert Scott Bautch. Denser years of research.
and voil: memory foam bedding foam fills the bottom layers for Sleep Therapy
foam was born. we have now. a solid feel. uses material which
It created a Talk about worlds is soft to the touch
when low pressure
sensation. The apart: todays new
is applied. But as
thick, air-filled and improved foam pressure increases,
foam conformed to mattresses are still resistance builds
the body, relieving dense enough to Prices you wont gold mine. providing deep
lose sleep over
Do you need support, so you
pressure points, so conform to your Started by
a bed made of dont wake up in the
sleep was vastly body and create mattress-industry morning feeling like
foam created
more restful. It also the perfect neutral As for price, theres veterans and insiders a twisted thong.
isolated movement spine position for good news there, too:
to absorb 36 Gs who broke from Sleep Therapy
well, so a sleeper ideal sleep, but the the entire foam- of force? the big boys to go products are
available exclusively
wouldnt feel a high-tech foam mattress industry We hope so. out on their own, online, and come with
partners every (blends, gel, mixed has changed and its the Internet foam- a 30-day satisfaction
toss and turn. layers) sucks heat you, the buyer, who mattress industry is guarantee.
Classic Queen, $499;
Alas, memory more efficiently from reaps the benefits. innovation at its best.
sleep-therapy.
foam also had some your body so you Sure, the big Companies such as com.au
drawbacks. For one, it sleep supported but brick-and-mortar Sleep Therapy and
could be hot to sleep cool and without guys, such as Forty Ergoflex have cut out Ergoflex
The Ergoflex
on. Cool is key, says sinking in like Winks, Captain the middlemen and
Visco-Elastic
sleep researcher Dr youre in a bowl of Snooze, Sleep City, instead source their memory foam
Rebecca Robbins, marshmallow fluff. Sleepmaker, etc, still own materials. mattress is a
author of Sleep for In fact, memory control a huge chunk These smaller, temperature-
sensitive, pressure-
Success!. Sleepers foam is now the of the market, and if less encumbered
relieving mattress
could also sink in so mattress to get you buy from them, companies are also that moulds itself
far they felt stuck. whether youre your foam mattress agile enough to to the contours of
And to cap it all off, active so your body while still comfy respond to customer your body.
It comes with a
though foam tended needs some cradling and a good feedback quickly
huge rap: Ergoflex
to last longer than support to spur investment will set and make design is recommended
springs, it could also recovery and gains you back a bundle. changes that would by medical
cost twice as much. or you simply want But go online and take the brick- professionals
across Scandinavia
Soon, the only a restful, comfortable what will you find? and-mortar-based
and used in the
thing most people but supportive sleep. A memory-foam behemoths eons. health sector
And if youre throughout Europe.
(understandably) Ergoflexs unique
worried about not Cool-Sleep airflow
system allows air
How to shop for memory foam being able to try to flow through
before you buy the body of the
1. Try to test 2. Dont go soft 3. Avoid getting (though some online mattress, preventing
it in a store in the bed high (not like that) overheating, so you
sellers do operate
If youve never tried If you quickly lie Check the density of get a good nights kip.
this type of mattress on a store mattress, the memory foam. High
showrooms), most Ergoflex
before, head to a local especially if youre tired density is more durable companies offer at mattresses come
brick-and-mortar store from shopping, you and firmer and conforms least a 30-day trial. with a huge 100-day
to find out how they feel may go too soft, says to your body the best, but trial so you can really
compared with inner- Ben Trapskin of the blog it can also give you that
Start getting a
make sure the bed
springs. Although you sleepsherpa. com. It stuck feeling and make good nights sleep you buy is the one
can get a less expensive takes about 30 days to your sleep hotter. You and theres no telling that best suits
foam mattress shipped tell if a mattress suits want a mattress with
shutterstock
what else might your body.

to your door for free, you, so if you want to a majority of medium Queen, $999
its good to get an idea buy right then, go density foam, which go better between (normally $1,799);
of the differences. harder than you think. will give you the best feel. the sheets. ergoflex.com.au

Game Changers Power training
How to do it The benets
1) Set a box thats As opposed to

about 24 inches (61cm) vertical jumps or broad
high on the floor in jumps, which are
front of you. (Use a harder on the hips and
padded box, if possible, knees, says Bruno,
so if you wipe out, you the box jump lets you
wont get seriously train for power without
hurt.) Stand with your a hard landing.
feet hip-width apart Almost anyone can
and swing your arms do a box jump, if they
behind you as you start cautiously and
bend from the hips use good form. It
and knees to generate trains the nervous
power. Come down system to fire the
to a quarter-squat, muscles explosively,
Bruno says. which improves your
potential to run fast,
2) Swing your arms
change directions
forward and jump
quickly and accelerate
up onto the box,
through sticking
landing square in the
points on lifts.
middle. Your landing
should look like your
Programming
takeoff. While youve
surely seen people
Perform box jumps
land in a deep squat
after your warmup
on box jumps, thats
but before any heavy
not good form. For
training. You need
a safe landing that
to be fresh for peak
trains your body to
power. Do three sets of
absorb force, land in
five, resting a minute
a quarter-squat only.
between each set.
Bruno says if the
When you feel
box isnt too high
youve mastered a
you wont sink into
short box, add 4-6
a full squat.
The box jump lets you inches (10-15cm) to the
train for power without 3) Step off the box height. If your gym
back to the floor has only one small
a hard landing. dont jump off. Reset box, you can progress
and go again. Yes, to seated box jumps,
youll see people which challenge
jumping down from you by eliminating
the box in CrossFit the stretch reflex.
classes, but according Set a bench behind
to Bruno, it eliminates the box and sit on
When it
Master the
the point of the it. From there, youll
comes to
W box jumping,
exercise, which is explosively jump
to train power with off the bench onto
Yankee
box jump
low impact. the box.
athletes are king. In April
last year, a video surfaced
of Houston Texans NFL
Increase power and explosivity with player JJ Watt smashing
shut terstock ;JJ Cour tesy of Reebok; James Michelfelder
this essential exercise. a 61-inch (155cm) box

By Sean Hyson jump no small feat for
a 196cm, 131kg defensive
lineman. If youre interested in
squatting heavier, or being able to
leap higher and be more explosive
on the footy field, bossing the
box jump is absolutely key. We
got Ben Bruno (benbruno.com),
a trainer to celebs and pro
footballers, to explain the finer
Get on up. JJ Watts best points, so you too can get higher
box jump is 61 inches. Jump to it. Your landing position should look like your
You should start with and stronger for longer. takeoff: land in the centre of the box in a quarter-squat.
24 inches. Each landing should be soft and quiet.

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ALWAYS
See how it works here
WIRELESS CHARGING
THE FUTURE OF CHARGING TODAY
Wireless charging gets you working continuously without interruption, saving you time
and money. Transform any existing Bosch Blue 18V tool to wireless*, so charge time is
no longer downtime. Charging your tool is now as simple as putting it down, with wireless
charging technology continuously topping up the battery, so it is always power ready.
Bosch Blue Power Tools www.bosch-pt.com.au/professional

*Excluding GML 18V-LI Soundboxx
Game Changers Eat well
Super freekeh Done with quinoa? Try this heartier, tastier,

healthier option next time youre craving carbs.
By Bill Bradley
Photographs by Christopher Testani
Fitness in a bowl:
hot, spicy, tasty
Sesame Freekeh
with Seared Prawns.

Game Changers Eat well
Freekeh fitness and nutrition Another big plus:
has been expert Jim White. Its freekeh cooks
F waiting very versatile the much the same way
Cook it!
a couple perfect carb to help quinoa and brown
of thousand years you get lean. rice do, but it has Freekeh is so
for its moment in What makes a stronger flavour: idiotproof (add Sesame Freekeh
the spotlight, and freekeh ideal is its the green wheat is it to boiling water with Seared
in a 2-to-1 water- Prawns
its finally arrived. low glycaemic index fire-roasted after
to-grain ratio ( O P P O S I T E PAG E )
This ancient grain score (meaning it harvest, giving it a and simmer 20
SERVES 4
(meaning it hasnt has less of an effect slightly smoky taste. minutes), youll
been altered and on your blood sugar) Toast it and add to want to make it INGREDIENTS
a diet staple.
hybridised in labs which prevents the salad or yoghurt, or Heres one way 3 plums, diced
like modern wheat spikes and falls that turn it into dinner to do it: a freekeh Salt
and corn) with spur snack cravings. with chicken or fish. dinner bowl 1/
3 cup rice wine vinegar
Middle-Eastern Plus, it has about Or get more to serve four 500g large prawns
hungry guys.
origins is the new twice as much fibre creative, says 3 cups freekeh,
cooked (see left)
go-to healthy carb. as quinoa. And White. Freekeh
cup mint, finely cut
Im not surprised complex carbs help can be made into
cup white sesame
freekeh has been rebuild muscle, vegetarian burgers seeds, toasted
trending, says White says. and soups. 1 cup sliced celery
cup spring onions,
thinly sliced
cup chopped
coriander
cup white sesame oil
1 tsp chilli flakes
Juice and zest of
1 lemon
DIRECTIONS
1) Season plums with

salt, cover with rice
wine vinegar and
let sit till plums turn
bright red. Mix in a
blender till smooth.
2) Saut prawns
on the stove top.
(Barramundi or red
snapper can also
be used.)
3) Mix freekeh with
mint, sesame seeds,
plum sauce (reserve
a small amount),
celery, spring onions
and coriander.
Toss in sesame oil
till glossy.
4) Top freekeh with
prawns, chilli flakes,
Food st yling by Michelle Gat ton/Stockland Mar tel; Prop st yling by Sarah Smar t
lemon juice and
zest, and remaining
plum sauce.
Grains by the Numbers

Nutritionally, freekeh tops all other popular grains,
with more than twice the protein of brown rice.
x
n
de
ei
e
s
br
rb
ot
In
Fi
Ca
Pr
GI
Freekeh 43 28.9g 8.9g 5g
Quinoa 53 28.9g 6.4g 3.2g
Brown rice 50 34.8g 3.7g 1.6g

Smart carb.
Freekeh beats quinoa Couscous 65 32.4g 5.9g 0.9g
and brown rice in
White rice 89 36g 3.2g .6g
protein and fibre and has
a robust, smoky flavour. All values based on cup, uncooked

Game Changers Grooming
Looking good
Epidermis expert Christopher
Glebatsas from Lqd answers
your curliest skincare questions.
What are the rst A lot of guys suffer

The products you need to keep your face and body in top shape. from ingrown
signs of skin
ageing in men, hairs. How do
and how can they you nuke them
Hair anti-hero.
address it? for good?
Chewbaccas hipster
beard was a little
out of control. The eyes arent The best way to
just the window to fight ingrown hairs is
the soul, they are also to use a combination
the first area where of products that
men start to notice contain glycolic acid
their skin starting (AHA) and salicylic
to sag and wrinkles acid (BHA) these
appearing. By the two types of acids
time this happens, together improve the
a lot of the damage skins ability to fight
has already been off the infection and
done. Luckily this is exfoliate the skin to
also where the latest bring the hair to the
skincare research surface. There are a
is focused. The only number of effective
option used to be ways to remove body
filler and botox, but hair. I recommend
due to the latest using a quality
breakthroughs in hair trimmer.
peptide technology, Face scrub and
you can now start to blemish control
reverse these signs of are the perfect
ageing, with peptides combination to
that can increase combat both acne
collagen production, and ingrown hairs.
lymphatic drainage
and removal of For guys who have
pigmentation (black sensitive skin,
circles) around the what should
eyes. Guys will they look out for
quickly see a massive when choosing
improvement if a product?
they purchase a
quality eye serum. The single biggest
In fact, dont irritant in skincare
be surprised is fragrance. Look
if your girlfriend for products that are
starts nicking fragrance-free for
your products! best results.
1 2 3 5
4
snapper media
1. Gillette Body Razor, gillette.com.au 2. Bulldog Protective Moisturiser, au.meetthebulldog.com 3. Primal Earth Refresh Shave Gel , primalearth.org 4. Lqd Blemish Control,
Lqd.com.au 5. Bump eRaiser Concentrated Serum, bumperaiser.com.au

LearnIt!
Turnyour
phone
into a lifesaver
Like most guys these days who enjoy keeping round-the-clock
Because being tabs on their fitness levels, you probably know the unique
healthy isnt just pleasure of getting that late-in-the-afternoon wrist-tracker or
about accumulating smartphone message: Goal achieved! Youve walked 10,000
steps. Great job! Though hardly the same level of satisfaction
data its about that follows a good 5K or an hour with the free weights, its
what you do with it. nevertheless a nice little confidence boost.
But considering the pace at which technology is advancing,
havent you also found yourself wondering why all these cutting-
edge digital tools cant do just a little more than count calories,
steps taken and heartbeats per minute? Say, beam a doctor
into your lounge room in an emergency? Let your smartphone
double as a nutritionist, therapist or even medical specialist or, better yet, all three?
Well, get ready for some good news, because thats all Ive got for you from here on in.

by Mario Armstrong
Avoid the doctors office. Period. and offers you feedback about your diet.
The HealthTap app The apps super simple to use just take
Recently, my wife had a chest rash has 74,000 doctors pictures of your food and share notes
we were concerned about but didnt waiting for your about your exercise and in a matter of
consider at all life threatening. So text so, yeah, youll minutes your coach will come back with
instead of embarking on a time- problem spots and challenges; he or she
hear back pretty fast.
consuming trip to the emergency will even join you for some celebration
department, I fired up a new app when you hit your health goals.
Doctor On Demand and paid $40 Simply tracking your meals is another
to get her a 15-minute consultation with you can message your doctor with great, easy way to keep yourself honest
a nearby doctor. It was amazingly easy: follow-up questions about your and make sure you hit your calorie
through a FaceTime-like interaction, treatment anytime. goals each and every day. I love Under
the doc took a look at the rash and Armours MyFitnessPal app, a free
diagnosed it as ringworm, and had Set up your own fitness consultant calorie counter and diet tracker. What
a prescription automatically sent to makes it stand out is its massive built-in
my local pharmacy. In fact, with its So, you already have all your different database of more than five million food
1,400 doctors available 24/7, Doctor health-tracking gadgets and apps talking items. For instance, search for Grande
On Demand is an excellent way to to Apples Health app if you have an Soy Caramel Macchiato and, no joke,
treat many simple ailments, such as iPhone, or Google Fit if youre using the Starbucks drink pops right up 240
muscle sprains, sports injuries, sore an Android. If not, go and set that up calories. And you get not just an accurate
throats and cold and flu symptoms. right now. (Trust me: just do it.) count of your days calories and
If you dont feel like beaming the Next step? For iPhone users, check complete macros but also the ability to
doctor into the room live, you can text, out Addapp, a service that looks at data sync that data with more than 30 other
too. Just download HealthTap, an app from all your apps and fitness devices apps and devices, such as Addapp or
that connects you with real doctors for and gives you actionable insight such the Withings Smart Body Analyzer,
free. And dont worry, there are 74,000 as how your activity levels and sleep a scale that transmits your weight
medical professionals on the companys quality are related, and whether your wirelessly so youll never lose track.
roster, so someone will get back to you activity levels correlate to the food
fast. You can even take it to the next youre eating. It also connects you with And, in an emergency, stop yourself from
level and share photos or test results apps like Uber and Foursquares Swarm going on a rampage
and pay a small fee to get an answer, and alerts you when it sees correlations
more insight into a condition or just between, for example, periods of time After a tough meeting, I need a minute
a second opinion. Obviously, I wouldnt when youre eating out a lot but falling to get my head back in the right space.
advise using HealthTap for severe off your running routine, or taking more For that, I turn to Calm (calm.com), an
chest pains, but you get the idea. Uber rides that could be affecting your app for desktop, tablet or smartphone.
And if you really want to avoid your mood or weight. Because Addapp Unlike the dozens of other meditation
regular check-up, consider making analyses data in real time, when it spots apps out there, Calm cuts through the
a bigger investment: smart, new, unhealthy trends it can quickly notify clutter precisely because theres no
easy-to-use blood pressure and you and offer suggestions before you account to set up or community to
heart-health monitors are now widely start to get out of your fitness routines. join you simply launch it and start
available at chemists and places like You could also take a look at WebMDs a meditation session within seconds.
Harvey Norman and Dick Smith. Healthy Target app. Basically, you Out of all the meditation apps Ive tested
enter your health goals, then Healthy (too many to count!), Calm has the best
Clear up your skin Target looks at all your data and curriculum of guided meditations that
provides customised insights and manage to be both deep yet easy to
If youre dealing with annoying acne, recommendations. Each week, youll implement into your life. Start with
you wont necessarily get what you need get a review that will show you where its free 7 Days of Calm course,
from Doctor On Demand or HealthTap, you succeeded and where you could which walks you through the basics
since youll need to talk to a specialist. do better, plus actionable tips to help of mindfulness, deepening your
Instead of waiting to get a referral from you improve your health the next week, concentration and focusing on your
your doctor, log on to the new app before youre reviewed again. In other patience. From there, you can pull up
DrSpotless, which connects you with words, it doesnt just accumulate data, the app whenever you need it at your
a certified skin specialist for a small fee. it tells you what to do with it. desk, during your lunch break and
Rather than sit in a dreary waiting room, do a session as short as two minutes.
you just fill in a quick survey on your Get your own personal nutritionist Once youre logging 30-minute
phone, take a few well-lit pictures of the sessions, not even leaving your phone
affected area, and within 24 hours youll Nothing helps you lose weight like at home will throw you into a panic.
have a consultation. Just three days later, a for-hire expert. For as little as $48
youll receive custom-formulated acne per month, the Rise app gives you Mario Armstrong is a
medication at your door, along with a on-demand access to a registered digital lifestyle expert.
treatment plan. And, for peace of mind, dietitian who evaluates your meals
Earn It!
Save cash rst, ask questions later
When you worry about getting axed, you

think about where your next job would
be. But the truth is, theres only one
reason the thought of a layoff should
make you break out in a sweat: because
your money would stop flowing and
your bills would keep on coming.
But there are ways to lessen the threat.
Mark Horstman, co-owner of consulting
firm Manager Tools, recommends
putting aside a portion of your pay till
youve built up an emergency account
that would cover about six months of
expenses. That may sound impossible,
but making a sacrifice now would be
nothing compared with entering your
third month of unemployment and
not having money to pay the rent.
The first rule of saving money is to
automate the process. Log in to your
bank and set up automatic transfers
from your main account to your savings
on the day after you get paid. Now
figure out how youre going to tighten
your budget to accommodate this new
austerity. For the low-hanging fruit,
check your recurring monthly bills to
see what you can cut. Are you paying for
Netflix but hardly ever watch it? Eating
lots of lunches out? If you start brown-
bagging it to the office and drop the
Netflix, youll be healthier and richer.
Doomsday prep Become an HR insider
Its easy to dismiss the human resources

How every successful working man should get ready for the four department as a cubicle farm for
words hes never wanted to hear: Youve been laid off. bureaucratic drones, but why turn
a potential ally into an enemy?
All around the world, corporations have been Everyone needs a mate in HR. It ups
acting like horny uni students the week before the odds youll get advance warning
graduation: hooking up with other corporations of layoffs and puts you in a better
with such abandon that 2015 officially became the position to hear about any (real)
biggest year for mergers and acquisitions in history. openings in other departments if your
They do this to boost sales then cut employees job is eliminated. Remember, when the
from the combined company to reduce costs. Wall company starts slashing and burning,
Street calls it synergy. A more accurate word so-called open positions arent
would be layoffs. really open at all, as managers agree
Sooner or later, it seems to happen to everyone. to leave seats unfilled to avoid cutting
I was laid off in the GFC, but luckily Id made the existing staff. HR knows the difference
right moves ahead of time to set myself up for between those bargaining chips and
a quick bounce back. Now, Im assuming youre already doing everything you genuine opportunities.
can to keep your name off the bosss list of blokes hed cut loose if he had to (trust For the same reasons, you should
me, that list exists). And I get it: youre the guy whose work is directly tied to cultivate a mentor who can keep you
revenue, who catches the crucial assignment because his boss knows he wont in the loop. Now, when you dont have
screw it up. So losing you would cost them more than keeping you. But lets face an obvious agenda, is the time to build
oliver munday
it: no-one is invincible. Here are the steps to take now so youre prepared when contacts. If your firm is into corporate
the HR manager stops by your desk and asks, Could I see you in my office? challenges, run, and find any excuse
to follow up with the people you meet.

by Jack Otter
but work the outside, too go to your profile and turn off the current position and arent looking
notification that alerts your network to move, but if theyd still like to meet
If you dont have contacts throughout whenever you update your status. You you, youd be happy to come in. Prep
your industry, start building them. dont need to tip anyone off that youre for that interview as if your career
Attend industry conferences and when polishing your credentials. And if you depended on it and blow them away.
the panels are over, spend some quality lose your job, you dont want to spam Maybe youll get a great offer; if nothing
time at the bar with folks from other all your contacts while you tweak things. else, youll have built a valuable bridge.
companies. Try to get yourself on a
panel if you do become a speaker, Think like a spy Buff up your rsum
youll be flooded with business cards.
Also this is second nature to sales All these great contacts wont do you Always have an up-to-date rsum, in
people join a trade association (you any good if their info is stuck on an office PDF format, ready to send out. In the
may be able to expense the fees; if not, computer you cant access. At the very hectic days after a layoff, youll have
you can deduct them on your tax return) least, email a copy of your contact list to better things to do than struggle over
and attend networking events. Once your personal account. Horstman also your CV, scrambling to access your old
youve got a few good contacts, consider suggests printing a physical copy and files and overlooking ugly typos.
who youd want to call if you lost your keeping it at home. Imagine not only Horstmans rules for rsums include:
job today and follow up with them, even losing your job but also getting marched have an email address that sounds
if its just for coffee or a beer. Look for out of the office with an escort from professional (not beermonster@gmail.
a chance to do them a favour and maybe security. What would you regret leaving com); describe your accomplishments
someday theyll return it. at your desk or on your computer? with action verbs; and, unless youve
served on more boards than Mick
Polish your LinkedIn prole asap Interview for jobs you dont want Fanning, keep it to one page.
Use lots of specific examples and banish If you get a call for a less-than-perfect job Jack Otter is the author of Worth ItNot
all jargon. But first follow the advice of from a good company, dont ignore it. Worth It? Simple & Profitable Answers
career expert Caroline Ceniza-Levine: Explain that youre very happy in your to Lifes Tough Financial Questions.
Aiming higher. Lack
of inches hasnt held
Dellavedova back.
Slampunk
Hardcore Aussie Matthew Dellavedova is tearing up the NBA
with the Cleveland Cavaliers. The feisty point-guard reveals
his training and toughness secrets to MFs Ashley Gray. Power and skill. Matt
weaves his magic against
the Washington Wizards.
Ive always player blocks a the swiss ball and

defensive player], next night. If Im not back to every time
been shorter squatting weights
than the average especially if its a on top of my sleep, it Im in that position.
helps to build that
basketballer. big guy, you could will catch up on me
stability for me.
[Dellavedova is get a big knock pretty quickly. Ive always played
193cm, the average in the shoulder. aggressively. Im not
Thrust is key in
height is 201cm]. One Theraband work The free shot is going to change for
basketball. One-arm anyone. Basketball is
of the ways you can from different kettlebell swings
the only thing in
outdo a bigger guy angles works the basketball you can a contact sport. Youll
increase thrust.
is by being better at shoulders well. control. Practise take hits sometimes
You need it in order
anticipating where so hard it becomes and you just have to
to be able to shoot.
the ball will go Core stability natural. You want get used to it.
having that vision. is what you need Sleep is very to be able to do it
when shooting on I pick LeBron
important for me. without thinking.
I do a lot of work the run. Your core James brains and
You might play a Have a routine. Mine
strengthening my is what connects try to learn from
game at home then is: spin the ball out,
shoulders. When your arms with him. He is a great
fly into another city, then bounce it four
youre chasing your legs so the teammate to be
and not get in till 1 or times and shoot. Ive
through screens stronger it is, the around. He takes care
2 in the morning, and always done that. Its
Getty
[when an offensive better. Core work on of everyone in the

you have to play the something I come locker room, and he

In His Own Words
takes care of his especially in

body and his rehab. jumping, but I love
The Numbers
Maybe when my basketball too much.
Game
career is finished Ill
look back and realise The best piece Age: 25
Ive played with one of advice Ive ever
Hometown:
of the greatest ever got is control the
Maryborough,
to appear in the controllables. Victoria
history books. That came
Height: 193cm
from St Marys
I think its great [Dellavedovas US Weight: 90kg
Jarryd Hayne has college team] coach NBA free-throw
had some success Randy Bennett. If percentage: 77.9
in the NFL. But you do that youre Career points/
I would never well prepared to game: 4.7
code-hop. I love take advantage of Steals/game: 0.4
AFL, and there are anything that comes Turnovers/game: 0.9
similarities between your way or gets in
the two games, your path.

Liam
Hemsworth:
a
force
of
nature
T h e M e l b u r n i a n a c t o r, s u r fe r, e nv i ro n m e n t a l i s t a n d
hardcore pullup-and-burpee addict sounds off on dating,
his transformational new diet and what life will bring
w i t h Ka t n i s s Eve rd e e n i n t h e re a r v i ew m i r ro r.
BY JASON ADAMS PHOTOGRAPHS BY E R I C R AY DAV I D S O N

56 MENS FITNESS NOVEMBER 2015
Itsa
rare day
O F F AT H O M E F O R L I A M H E M S WO R T H . T H E 2 5 - Y E A R- O L D S TA R O F T H E H U N G E R G A M E S
franchise which recently wrapped up its four-year, $2 billion run with the fourth and final installment,
Mockingjay Part 2 is certainly keeping himself busy as he preps for life once the saga of Katniss
Everdeen and Gale Hawthorne is behind him. Last September, he played a ripped young athlete who
beds Oscar winner Kate Winslet in the Aussie
drama The Dressmaker and hes just laced up Youre a carnivore who recently adopted
a vegan diet. What ultimately made you decide
Will Smiths old alien-arse-kicking shoes for
to do that?
this years Independence Day: Resurgence, the My own health, and after all the information
I gathered about the mistreatment of animals,
sequel to the 1996 end-of-world blockbuster.
I couldnt continue to eat meat. The more I was
But today? Today is about relaxation. In fact, aware of, the harder and harder it was to do. About
six months ago, I went and saw a nutritionist to
its so chill that Hemsworth, a lifelong surfer
do a blood-diet analysis. He basically told me,
raised among the towering swells of Philip based on my blood type and all the other different
little tests they do, that red meat was good for me
Island and Bells Beach, is currently resisting
and I should eat a lot more red meat and various
the waves of his beloved Los Angeles beaches, other foods. So I started doing that and the more
red meat I ate, the worse I felt. At the same time,
which lie just a five-iron down the road from I have a lot of friends who are vegan. [Hunger
his Malibu home. So we werent surprised Games co-star] Woody Harrelson was actually
one of the original reasons I became vegan
when he told us he wasnt hitting the weights because hes been vegan for, I dont know, 30
today. What did come as a surprise, though, years or something. So, with the facts I was
gathering, and then just how I was physically
is that this very ripped dude says he never hits feeling, I felt like I had to do something different,
the weights. He also says hes gone vegan so I adopted this vegan-diet lifestyle. Its been
almost five months now.
and has persuaded his meat-loving superhero
Grooming by Natalia Bruschi using American Crew
It seems to be working for you.

big brother Chris to eat more vegies. He also
I constantly get questions like, How do you get
speaks openly about his hardcore fitness your protein? and How do you feel? And most
of the people who ask you this are not healthy
routine, his high-profile ex-fiance (Miley people. It always makes me so confused because
Cyrus) and the new love of his life (Miss Piggy). Im like, What are you eating? Whatever youre
eating, its not right But there are no negatives
Oh, wait did we mention the part about to eating like this. I feel nothing but positive,
LSD? Maybe its a good thing Liam Hemsworth mentally and physically. I love it. I feel like it also
has a kind of a domino effect on the rest of my life.
doesnt have days off very often

I do a lot of pullups every day, and thats where I get
my strength from. And then burpees. Burpees are
good for burning fat and getting your heartrate up.
Do you get crap from your superhero How are your dog-naming abilities? earlier this year, which hasnt caused me
brother for skipping the steak at the This ones called Tani. And when I first too many problems, but I stopped boxing
family barbecue? named her, I went up to one of my friends because of that and havent really picked it
Chris is obviously extremely healthy and houses and the first thing she said was, back up. Ive just been doing more of those
has played Thor and has had to work out Oh, cool, whatd you name her? Im like, bodyweight workouts. But boxings one
a lot over the past few years. But he has a Tani. Shes like, Ah, is she a stripper? of the best workouts you can do. When
lot of digestive issues and hes constantly And I said, What do you mean? Ive never youre consistently boxing I dont mean
trying to figure out whats best for his heard of a stripper named Tani! Have you fighting, but just doing the training you
system. Through talking to me, hes ever met a stripper named Tani? mentally feel so strong and good.
somewhat adapting, I think, to eating more
vegetables and more plant-based stuff. I cant say I have! When you last spoke Youre passionate about surfing. How
with Mens Fitness, you said you didnt does surfing in LA compare with surfing
Do you ever still get cravings for things? lift weights you had a sort of the back home?
Maccas or fried foods? world is my gym workout philosophy. I grew up surfing and surfed competitively
No, and you know what? I honestly But it looks like some weights may until I was 18. Surfings my favourite thing
thought I would. I never get cravings for have made their way into your life at to do in the world. Id rather do that than
meat. The less I eat meat, the harder it is to some point since then. Like, in The anything. If I could travel around the world
imagine eating it. I get cravings for cheese, Dressmaker, youre pretty jacked. and surf for a living, I would. The surf in
though. Every time Id go to New York, one In all honesty, I rarely do weight work. LA can be really good, though most of the
of my favourite things to do was to go and I dont bench-press or anything like that. time here in California the swell is pretty
eat a bunch of pizza. Ive had cheese pizza, And especially over the past five months small and its supercrowded because so
like, once in the past four months. It was in of being vegan, all my stuff is really many people surf. It constantly blows
New York and it was in the first few weeks high-intensity bodyweight workouts like my mind when I turn up at the beach
of being vegan. I was with some friends, burpees and pushups and pullups and and, you know, theres two-foot surf and
and wed had a couple of beers you walk dips. I do a lot of pullups every day, and about a million people out there. That just
around and theres pizza everywhere, and thats where I get a lot of my strength wouldnt happen where I grew up. We
its like, Ah, God, Ive gotta have a slice! from. And then burpees. Burpees are always had consistent swells, but about
good for burning fat and really getting one-seventieth the crowd.
You have a new rescue dog [photo, your heartrate up. You do 20 minutes or
opposite page]. Hows she treating you? The Hunger Games chapter of your life
something of burpees, pushups, pullups
Shes awesome. I got her about a year ago. has come to a close with Mockingjay
and dips and thats your whole body.
Shes the perfect dog. Im a big advocate Part 2. Given all the press youve done
of pet rescue. Especially in California. Do you still box? and the exposure youve had through
If youre going to get a dog, get a rescue. I havent for a while. I broke my arm it a period that includes your split
with Miley Cyrus [in 2013] do you
ever look back on some of your decisions
and some of the things youve said,
and cringe?
Oh, definitely. Nothing specifically, but yes.
When you get thrown into this industry at
a young age, youre gonna say some stupid
shit. Absolutely. Its impossible not to.
Everyone does it. But you learn from it
and you learn from it quickly. You become
a lot more mindful of what you say and
how you say it.
A couple of years ago, you were still

taking a lot of questions about being
engaged to Miley. Right now, your life
and your approach to celebrity couldnt
seem further from hers. Does it feel like
youve dodged a bullet at this point?
You fall in love with who you fall in love
with; you can never choose. I guess
some people just come with a little more
snapper media
Liam Hemsworth with Hunger Games co-star Jennifer Lawrence. baggage. [Laughs.] I mean, look we
were together five years, so I dont think

Brothers in arms: Liam, Chris and older brother
Luke Hemsworth.
to call me Diplodocus, which is a large

dinosaur. A large, slow-moving dinosaur.
Recently, you drew some negative

attention when it looked like you got
angry at a reporter on the Comic-Con
Expo red carpet for calling you by your
brother Chris name. What happened?
I was not even the slightest bit angry about
that! Its happened before and it doesnt
even make me mad. All I was saying was,
Did you call me Chris? Because you even
watch the clip online and it sounds like
he says, Hey, Chris, and he said, Hey,
Im Chris. I wasnt angry. But whatever
site picked it up made such a big deal
about it. That was really upsetting because
I really wasnt angry and they made me
seem like Id blown up at this reporter,
which I really hadnt. I might have had
a slightly angry look on my face, but thats
Im not a cool guy, Im a goofball. My brothers just my face sometimes.
used to call me Diplodocus, which is a large Is dating or even just trying to take
dinosaur a large, slow-moving dinosaur. someone on a date pretty difficult at
this stage in your career?
those feelings will ever change. And thats since the first one. He kind of pioneered Yeah, datings really difficult. Im
good because that proves to me that it was this world-ending genre. I also got to work constantly travelling and I dont go out to
real. It wasnt just a fling. It really was an with Jeff [Goldblum] and it was a lot of fun. clubs. I have a great small group of friends
important part of my life and always will Its that sort of moment, your first step in my life, but I barely ever meet anyone
be. Shes a free spirit. I think shell always on set, and youre looking at spaceships new. Its tough to have a relationship in
surprise people with what she does, but and things like that. I look back to when this industry, though not to the point
shes not a malicious person in any way. I was 6 or 7 years old and watching where it makes me depressed. Im
Shes a young girl who wants to do what Independence Day on VHS, and now were constantly working, and I love working. I
she wants to do. doing a second one its really crazy. dont feel like Im missing out on anything
I feel like Im focusing on the right things
Back to The Hunger Games. By the Is there one role so far that youre most and prioritising things in the right way,
third movie in the franchise, last years proud of? and Im a healthy, happy person.
Mockingjay Part 1, it was clear your I recently did an episode of The Muppets!
role as Gale was getting much bigger. I could honestly say that that might be my During a recent interview, you surprised
How does that carry into the last movie? favourite of all the jobs Ive done. I want your publicist by pulling out a guitar
The movies are always played through to go back and just shoot The Muppets and being able to play it. Any other
the eyes of Katniss [ Jennifer Lawrence]. the rest of my life. It was such a trip. It hidden talents we dont know about?
But this last one is more of an ensemble, was just so funny to be staring at puppets I do a lot of painting. Thats how I spend
I would say. Theres this squad that gets and seriously talking to them. They dont a lot of my downtime, painting. I always
sent into the Capitol which is me, break character during a take. Like, if they loved art in high school; its like doing
Jennifer, Josh [Hutcherson] and then a mess up a line, theyll just keep going in meditation or something. You just let
few other people and most of the film character. Im not buying the fact that yourself go for a while and focus on
is centred around us. Id say its the most theyre Muppets. Im seriously talking the moment at hand and you can stop
fast-paced and action-packed film out of all to them like theyre people. And the worrying about everything in your life.
of them. It feels like youre in the middle whole time I was really trying not to I also think that the more you stare at
of a battle the whole time. Part 1 was more laugh because it was just so hilarious. different colour combinations, the more
talking about what was going to happen. it makes you think differently in the
Now it feels like youre in the middle of I liked your Instagram post announcing rest of your life. Like, if youre driving
the battle the whole time. Its really fun. your dalliance with Miss Piggy. around and you see certain colours mixed
Yeah, its a great chance to show a different together, youre like, Ah, thats cool.
What can we expect from Independence side of me. Im really not a serious guy. Maybe Ill try that!
Day: Resurgence? I feel like Im a pretty positive influence
Hopefully, a really great film. I had on a lot of people in my life, and I try to I guess thats why people like doing acid.
the opportunity to work with Roland I was about to say, Maybe Ill do some
shutterstock
be healthy and try to help the world as

Emmerich [Independence Day, The Patriot, much as I can. Im a complete goofball acid next time, then see how the colours
White House Down] Ive been a fan of his Im not at all a cool guy. My brothers used mix up!

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It takes more than just muscle to lift one
of these guys. Thats why I wear Brut.
Brut gives me the condence and focus
to push the limits and back myself,
no matter what they put in front of me,
and thats a great feeling.
Derek Boyer
Australias strongest man.
Back yourself.
XIMUM
MA
MU
SCLE
44
IDEAS
words Joel Snape / lllustrations Sudden Impact
Theres nothing wrong with the gym, but sometimes best intentions
and real life get in each others way and the results can be brutal. Fear
not, though: weve assembled 44 workouts, tips and ideas to fit around
your commute, kids bedtimes or pub sessions. You have no excuses!
BUILD A BETTER CHEST WITH... A BASKETBALL
No bench? No problem. Grab a Spalding and get to work with this three-move workout. Perform ten reps of each move,
rest for a minute and repeat three times. Do it once a week for an NBA-worthy chest.
Archer pushup Pop and drop Rolling pushup Dribbling plank

REPS 10 REPS 10 REPS 10 REPS 10 EACH SIDE
Get into a pushup position Put both hands on the ball With one hand on the ball and No, not like that. Get into
with one hand on the ball. and drop into a pushup, the other on the floor, drop a plank position with one
Keeping your palm flat, roll touching your chest to your into a pushup. Push up, roll hand on the floor and use
the ball out to the side along hands. Push up again and the ball across and switch the other to bounce the ball
your forearm, as you lower jump your hands to either hands for the next rep. off the floor. Do all your reps
into the pushup. side of the ball. Lower your on one side, then switch.
chest to the ball, then spring
up into the next rep.
Have a ball :
Useful for more
than just sinking
baskets.
shutterstock
UPGRADE YOUR ABS WITH... A WHEEL
Road to a six-pack:
Feel the strain in
your upper abs with
an exercise wheel.
Master the roll-out
Start on your knees. Brace your abs, keep your

chin tucked in and your arms straight as you let the
wheel roll away from you, stopping when you can
touch your chin to the floor, and rolling back in. Too
hard? Use a wall to stop yourself at the end point.
Aim for three sets of ten.
Stand and deliver
When you can do a set of 15 from your knees, its

time to graduate. Brace your abs and your glutes
you should feel your pelvis tuck before you drop
into the roll-out. Keep your legs straight.
Add a pulse
The gap from kneeling to standing takes some

bridging. To do it, stay at the low point of the move and
do small pulses, moving the wheel a few centimetres
back and forwards at the end of the range of motion.
Add five pulses to each set of ten.
TAKE THE STAIRS

FOR...
FAT LOSS
AT H O M E
American fitness
movement The November
Project has the perfect
The wheel forces you to tense your
prescription for the man stomach muscles as you move,
with limited stairs: slow exerting extra pressure on the
up, fast down. Go up as
slowly as you need to make
abdominal region.
your speed constant, then
descend fast. Repeat ten
times. Bonus: itll also
torch your calf muscles.
IN THE OFFICE
BUILD BETTER POSTURE...
If youve got a few floors
IN THE OFFICE
to play with, training your
Lets face it you arent going to do pushups in a suit. Heres how to sneak
aerobic threshold will let
movement fixes into your everyday life.
you move faster without
burning out your legs. Go
up a few flights as fast as EVERY 30 MINUTES O N C E A D AY ONCE A WEEK
possible, then walk down. S E AT E D B R A C E S TA N D I N G B AT W I N G CHAIR STRETCH
Repeat for 20 minutes.
Sitting, as everyone Do this while you boil One for the day you get
keeps saying, is the the kettle. Lean back in early. Put your knee
IN THE EMPIRE
new smoking. Reduce against a wall with your on the seat of your chair,
S TAT E B U I L D I N G
the damage by arms bent. Push your with your shin against
Its the mecca for switching your muscles elbows back, bringing the backrest and your
competitive stair runners, on regularly: stand your thumbs to your other foot flat on the
wholl see off the buildings up, brace your abs armpits, then hold for floor. Lean back to feel
1,576 steps in around 12 and glutes, then sit ten seconds. Lower and the stretch in your quad
minutes. Registration back down with repeat once youll feel and hip flexor. Hold it for
starts in February and fills a straight back. it in your shoulders. as long as it takes your
up fast get more details computer to boot up.
at nycruns.com/esbru .

BUILD A HOME GYM FOR... $379
Forget the membership. Assemble the ultimate home set-up, and never
queue for the showers again.
The rings
Theyre cheaper than a suspension trainer and more

versatile. Use them for chinups, pushups, dips and
inverted rows to reduce the stress on your elbows and
wrists, and to make the moves tougher.
$115, ironedge.com.au
The pullup bar
The Iron Edge pullup bar is perfect for high-rep

sessions. Instead of three sets of ten, use world-record
holder John Boceks system. Do two to three reps every
three seconds, says Bocek, who smashed 5,801 pullups
in 24 hours. Repeat for ten to 20 minutes. Easy, but
effective. $110, ironedge.com.au
The ab mat
Your lower back is important, so invest in it: an abs mat

takes the strain off your spine while forcing your core to
work instead of your hip flexors during situps.
$35, ironedge.com.au
The dumbbells
Concentrate on proper form, and 15kg is enough.

Most people have never done a perfect biceps curl,
says trainer Martin Sutcliffe. Curl the dumbbell up for
a two-count, then squeeze your biceps as hard as you
can at the top. Lower for a four-count and squeeze your
triceps at the bottom. Three sets of eight is plenty. $119
(15kg set), ironedge.com.au
FIX YOUR
SHOULDERS WITH...
A BROOM HANDLE
Work on your rotator cuffs

now and avoid tears later
with this circuit from Gym
Jones Pieter Vodden.
D I S LO C AT E R E P S 1 0
Hold the handle with a wide
grip double shoulder-
A biceps best mate:
A 15kg pair is all you width apart. Bring the
need to build big guns. handle up, overhead and
behind your back, pushing it
away from you throughout
the move.
OV E R H E A D S Q U AT R E P S 5
This one tests your core
and coordination. Hold
DO LOADED CARRIES...
TO BURN LARD FAST the broomstick overhead,
then keep your weight on
Loaded carries are your fat-loss secret weapon you can do them anywhere. your heels and drop into
a squat, going as low as
possible. If you can, hold it
DO OFFSET CARRIES... D O FA R M E R S WA L KS . . . DO FIREMANS CARRIES... DO ZERCHER CARRIES... at the bottom.
WITH A RUCKSACK WITH SHOPPING W I T H Y O U R F A M I LY WITH BEER
SOTS PRESS REPS 5
Challenge your obliques Cancel the Woolworths Its the most practical way Get a carton for the week The advanced version. For
by holding a rucksack order: the farmers carry of carrying someone, but and carry it Zercher- this one, youll start in the
above your head in (a heavy weight in each it also works every muscle style arms hooked squat position, with the
one hand and walk in hand) will work your grip in your body. Form is vital: underneath, hands broom handle across your
figure-eights. Switch and core. Head up, back over both shoulders, one clasped together. Its shoulders grip still wide.
hands halfway through, straight. No stopping. arm and leg in front. a six-pack builder that Press the handle overhead,
obviously . also works your biceps. pause, then lower. Yes,
its surprisingly hard but
shutterstock
itll keep your shoulders

injury-free.

Band together :
Join the resistance
for bigger arms.
BUILD YOUR ARMS WITH A RESISTANCE BAND
Front raise Upright row Biceps curls Pull-aparts

REPS 10 REPS 10 REPS 50 REPS 10
Stand on the ends Still standing on Do these as fast This will

of the band and the band, pull it as possible the cancel out any
pull it up in front of up towards your high rep count will imbalances
you with straight chin, flaring your ensure you hit from excessive
arms. Pause at elbows out to the failure, causing pushups and fix
the top, then sides. Pause at micro-tears in your posture.
lower slowly. the top, then your muscle Hold the band
lower slowly. fibres and forcing in front of your
them to grow. chest, then pull
it apart, pausing
at full stretch.
RUN HARDER WITH A TEA TOWEL
Single-leg deadlifts will improve your posture

and stability as you run, but bad balance can Build grip strength with towel pullups Work on core control with a shoe
artificially limit your rep count. Use an old tea Throw a towel over a pullup bar (or the top of a The Turkish get-ups a show-off classic but before
towel instead: put your back foot on the cloth swing or a tree) and use it for pullups. Youll build doing it with a kettlebell, use a shoe. Lie on the floor
(on a sliding surface, obviously) and bend at steel forearms, and the neutral grip is easier on and balance a running shoe on one fist, says
the hips as you let your foot slide back. your elbows than a straight bar. Probably best strength coach Dan John. Now stand up without
to use an old towel. dropping it. Itll help you nail the proper movement
mechanics, making the real thing a breeze.
If the shoe fits:

Humble footwear
can be used in place
of a kettlebell.
shutterstock
GREASE THE GROOVE WITH... HANDGRIPPERS
Ditch the dead fish handshake for good
Grip training will give you more than shirt-filling forearms itll
also let you do more pullups, hold on to your dumbbells for longer
The key to better
and (probably) rip the lids off jars. Keep a set of heavy-duty grippers grip and ropey
( ironedge.com.au) on your desk and use the grease the groove forearms in the palm
method one to three reps on each hand, a few times a day.
of your hand.
FREE RUN ON YOUR...

COMMUTE
ON RAILINGS DO
T H E C AT P L A N K
This one tests your grip
strength, balance and
core. Get onto a railing
preferably a low one in a
pushup position, gripping
the rail with one hand in
front of the other. Hold it
for as long as you can.
ON LAMPPOSTS, DO
THE CLUTCH FLAG
Human flag too hard?
Do the easy version: it
still takes core strength,
but also works your
arms. Grip a pole with
both forearms pointing
downwards and bring
your feet off the floor. Try
to get horizontal: if you
cant, start with your legs
tucked, says calisthenics
coach David Jackson.
Ripper gripper:
Strengthen
ON WALLS DO wrists and girly
THE HANGING BICYCLE handshakes.
Itll build the strength and
coordination needed to
jump onto rooftops. Hang
from a ledge with straight
arms, one leg bent and the
other straight. Kick off the SWAP THE TRX FOR
wall with one leg, just hard THE PLAYGROUND
enough to let you switch
legs in mid-air. Stop by the swings on your run to strengthen your stabiliser muscles.
ON BIKE RACKS, DO
THE KIP SWING
JACKKNIFE PUSHUP PIKE B U LG A R I A N S P L I T S Q U AT
It builds stabiliser strength
REPS 10 REPS 10 REPS 8 EACH SIDE
in your arms and shoulders
(and its a favourite of Ninja With both feet on the Put both feet on the set and Rest your instep on
Warrior contestants). swing and your hands bring your feet towards the swing with one
Grip a rack in each hand, shoulder-width apart, your hands keeping your foot out in front of you,
keep your legs straight drop into a pushup arms and legs straight so then bend your front leg
and swing your body chest to deck and then that your body forms an until your trailing knee
backwards and forwards. press up. At the top of inverted V-shape. Pause brushes the grass/tarmac/
Once it gets easy, switch the move, crunch your at the top if you can, then cork chips and allow your
between racks at the high knees towards your lower back down. rear foot to swing out
point of each swing. chest, pause, then behind you.
swing back out.

SWAP THE CROSS-TRAINER FOR AN IKEA STOOL
No space or budget for a home gym? Heres your ready-to-assemble solution: the Bekvm stool
(it translates as comfortable). The Bekvm might be the most versatile and best-value training
tool you arent using, says bodyweight fitness specialist Rannoch Donald ( 100repchallenge.
com ). It provides progressions and a degree of difficulty to even the most simple moves.
$17.99, ikea.com.au For your shoulders
Travelling hands
REPS 6
This is a fantastic shoulder drill, says Donald.

Starting in the pushup position, walk your hands,
left, then right, on to the first step, then right and
left, on to the top step, repeat the motion in reverse,
up and down.
For better glutes

Hip bridges
REPS 12
Lying on your back, place both heels on the top.

Drive your hips ups, with your heels and upper back
supporting your weight. Pause, then lower and
repeat. You can make this harder by supporting
yourself on a single leg.
Solid state:
Heavy duty: The feet are non-slip,
The Bekvm has a load
rating of 100kg: not ideal
but dont take chances if For your chest
youre doing high-impact
for box jumps, but fine for moves, slip a yoga mat Incline pushup
most men and moves. under the Bekvm.
REPS 10
Place your hands on the top edges of the stool. This is

the optimal position for pushups, says Donald. Lower
your chest to the stool, pause and press up. Keep your
elbows tucked in. When you improve, put your feet on
the stool for the incline edition.
For your core For your hamstrings For ankle mobility

Sitting knee tuck Travelling lunge Chair pistol
REPS 20 REPS 10 EACH SIDE REPS 7 EACH SIDE
Sit on the Bekvm with your hands either side to Stand to the left of the Bekvm. Lunge onto the lower Using the Bekvm we can work towards doing
support you. Lean back slightly and draw your knees step, bending your knee, then bring your trailing foot pistols unsupported, says Donald. With your right
to your chest. Extend your legs but dont let your up to stand straight. foot planted on the floor, extend your left in front and
heels touch the ground. sit back on the top step of the stool. Without using
momentum, drive through the right heel and stand up.
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boxWa n t a m o v i e s t a r p h y s i q u e ? T h e f o l l o w i n g
Hollywood legends put their bodies on the
line to bulk up for the roles that made them
famous. Find out how they did it so you too
can sport big-screen muscle.
B Y A S H L E Y G R AY
office
brawn
UNDERGROUND BRAW LER
I see potential and squandering. God

damn it, an entire generation pumping
gas, waiting tables white-collar slaves.
Blood
and beefcake
on the
basement oor
Before 1999s
Fight Club ,
based on Chuck
Palahniuks best-
selling novel, you
were either a
roid-raging gym
junkie with mutant
show muscles or
an office-bound
couch potato
with spindly arms
and a beach-
ball belly. There
was no sensible
inbetween. Brad
Pitts character
Tyler Durden, a
soap salesman
who forms an
underground fight
club with Edward
Nortons no-
name character,
changed that.
His lean and
mean look Pitt
got down to 6%
bodyfat for the
movie showed
blokes could put
on functional
muscle without
blowing up like
Michelin men. The
movie, which has
since gained cult
status, was meant
to demonstrate
how alienated
regular city office
guys like you and
me are from their
primeval true
selves hence the
need to bash the THE WORKOUT
crap out of each
other and societys Pitts program centred on training Pushups Nautilus press
regulations, but 3 sets of 25 reps 15 reps, 30kg, 40kg, 50kg
a different muscle group each day,
its real legacy was then resting that muscle group for Bench press Incline press
Pitts shredded the rest of the week. To get his iron 25, 15 and 8 reps, 70kg, 15 reps, 30kg, 40kg, 50kg
physique. chest, smash this plan. 80kg, 100kg
Pec deck
15 reps, 25kg, 30kg, 40kg
LORD OF THE RING
We were there at 4:30am working

out. It was that motivation and
sacrifice that drove us.
Jacked and
juiced on
the canvas
According
to Southpaw s
director Antoine
Fuqua, Gyllenhaal
was spending so
much time in the
gym and was so
damn committed
to the role of off-
the-rails boxer
Billy Hope that his
relationship with
super-hot Alyssa
Miller went down
the gurgler. Now
thats what we call
making a sacrifice!
The naturally
lean actor had
to stack on 7kg
of brawn to look
convincing as a
light heavyweight
champion, and
he worked out
six hours a day
to do it: three
hours of boxing
in the morning
and three hours
of strengthening,
conditioning and
cardio at night,
including a gut-
busting 2,000
situps (1,000 in
the morning, 1,000
in the evening).
Diet-wise, he ate
carbs during the
day to maximise
energy and protein
at night to boost
muscle gains. By
the time he slays
THE WORKOUT Miguel Magic
Escobar to regain
Gyllenhaal trained with his director Warmup Heavy bag his crown in the
under the watchful eye of boxing coach run 5km, 3 rounds, 3 min each final scene, he
Snapper media
skip 3 min
Terry Claybon, mimicking the routine of Cardio could be Danny
a professional pugilist. To get ring-fit, Shadow boxing 3 rounds: 20 burpees, Green, hes that
smash this one-hour plan. 3 rounds, 3 min each 30 pushups, 50 situps, damn cut.
30 squats

SUPERHERO HUGE
Whatever your dream, whatever,

your goal, its a fraction of what
it takes to succeed.
Samurai-
socking comic-
book hero
The X-Men
franchise that
turned Hugh
Jackman from
not-very-blokey
Broadway theatre
guy into deadset
Aussie legend saw
the Sydneysider
stack on 12kg of
lean muscle. To
look convincing
as the metal-
clawed superhero,
Jackman followed
the advice of
fellow brick
shithouse Dwayne
The Rock
Johnson. He ate
only natural food
products, with a
target of 6,000
calories a day,
ensuring he had
enough fuel to
maintain muscle
and weight. In this
classic, Jackmans
character
suffers an
existential crisis,
questioning his
own immortality,
so he has to be
mentally tough as
well as physically
imposing to
confront samurai
and other
unforgiving
villains. To that
end, Jackmans
trainer David
Kingsbury devised
a training program THE WORKOUT
which stripped
fat but increased Kingsbury had Jackman follow a Bench press Cuban press
muscle, which sets 4, reps 5, 60-75% max sets 4, reps 10
progressive overload plan to build
meant less strength. He got Jackman to start Dumbbell shoulder press Tricep dip
cardio and more light and gradually up the weights sets 4, reps 10 sets 4, reps 10
heavy weights. and drop the reps. Aim to hit 90%
Behind the neck press Lateral raise
max by week three. sets 4, reps 10 sets 4, reps 12

U LT I M A T E D E L I V E R Y M A N
Your bodys like dynamite. Tap it with a

pencil all day and it will never explode. Hit
it once with a hammer: bang! Get serious.
Express
muscle for
maximum hustle
To play bad-ass
courier boy Frank
Mar tin, Statham
dropped 8kg of
fat, but kept all
his muscle so that
he could still fight
off angry east
Europeans intent
on intercepting his
package, which
just happened to
be a kidnapped
beauty from
Ukraine. His credo
he will transpor t
anything, no
questions asked,
always on time
meant he had
to be fit and agile
enough to honour
it. His training
program was
simple but varied
and based on
lifting heavy.
A typical session
might include
a ten-minute
warmup on a
rowing machine
at moderate
speed, a quick
circuit of pullups,
pushups and
squats followed
by working up
to a one-rep max
on the deadlift.
He also worked
on static holds
to strengthen
his core. For
example: hold onto
THE WORKOUT a pair of dip bars
and raise legs till
Stathams guns and six-pack are Warmup Deadlift theyre parallel
1km on a rower in 5 5 sets of 5, increase with the ground
weapons he uses to subdue goons
Snapper media
min; 3 pullups, 5 weight each time

who get in his way. Try this abs for 30 seconds.
pushups, 7 squats
and arms workout to develop huge amrap in 5 min Abs wheel roll-out Then feel the burn!
biceps and stomach muscles. 5 sets of 10 reps

WA R R I O R K I N G
The 300 workout was difficult in

the kind of way where you wish you
had never been born.
Bulking up for
the history
books
The movie that

made blokes
with enormous
pecs in sandals
fashionable and
Gerard Butler
the most cut
man on ear th
also spawned a
famous workout
that became the
benchmark for
rippedness.
Butler played
the belligerent-
but-heroic King
Leonidas, a Greek
king leading his
army of 300
Spar tans to war
against the hordes
of Persia. But
because he had to
do a lot of hand-
to-hand combat,
and uniforms in
ancient times were
pretty skimpy
and revealing,
a 12-pack and
pectoral muscles
the size of a small
Pacific island
were obligatory.
The brainchild of
American trainer
Mark Twight, the
workout helped
flabby guys in the
cast shed more
than 10kg in just
a few weeks. It
also made them
very sore and just
a tad grumpy. The
movies tagline is: THE WORKOUT
you must Prepare
for glory!. Rip The idea is to finish in under 20 25 pullups 50 floor-wipers with 60kg
into the workout minutes preferably alive. 50 deadlifts of 60kg 50 kettlebell clean-and-
Snapper media
now for a shir t- press with a 15kg

straining chest. 50 pushups
kettlebell
50 box jumps on
25 pullups
a 24-inch box

one s t e p to
better skin
Its not like guys dont care about
their skin. But if its not quick and
easy, forget it, right?
If your skincare entails letting the shampoo suds RENU 28 contains redox signaling molecules
run over your face and calling it good, youll be and has been clinically proven to reduce the
glad to know that applying a little RENU 28 after appearance of wrinkles, improve skin texture,
your shower is just about as easy, and what and increase elasticity and moisture.
you get in return for those few extra seconds
Shampoo suds cant do that.
vibrant, younger-looking skinmakes it worth
the effort.
Go to aseaglobal.com.au to nd out what redox signalling

technology can do for your skin.
Virtual reality fitness is the next
big thing. MFs James Witts projects
himself into the fray of a real-life
To u r d e F r a n c e t o f i n d o u t i f i t w o r k s .
Fake it
till you make it

P h o t o g r a p h y H e n r y C a r t e r, S u f f e r f e s t

To m M i l e s
You can get the benefits of

Sufferfest outside the gym
with a turbo trainer.

WHAT IS IT?
Anyone whos ever used an indoor cycle or turbo
trainer will understand the definition of boredom.
While the intention behind these machines
to improve cycling fitness when the weathers
unsuitable is good, the feeling of pedalling hard
but going nowhere soon numbs your mind to such
a degree that no amount of Netflix or Scandinavian
trance can persuade you to enjoy your time in the
saddle. Enter the phenomenon known as Sufferfest.
THE METHOD
Sufferfest transports you into real-life races from
the worlds greatest professional rides. During
the sessions, you turn the pedals in high-intensity
intervals as if you were in the thick of the peloton
while watching big-screeen interactive videos
designed to liven up the most tiresome indoor cycle.
I guarantee you will not get bored, says Melbourne-
based creator and former banker David McQuillen.
Thats quite a claim, but his product has captured
the imagination. Tens of thousands of riders around
the world have downloaded the Sufferfest virtual
workouts, which for around $12 allow you to roll
shoulder to shoulder with legends such as Fabian
Cancellara and Bradley Wiggins. There are more than
20 options and each video offers onscreen guidance
to tell you what intensity to spin at and for how long.
So can virtual footage really help you sustain a
training plan? It seems so, according to professor
Daniel Mestre of Frances Aix-Marseille University.
Mestre and his team asked subjects to exercise on a
static bike, first while watching a cycle simulator and
then doing the same but with added music. Not only Sufferfest videos include real-life footage from iconic races like the Tour de France, Tour de
Suisse and Paris-Roubaix.
did the combination of video feedback and music
encourage the subjects to work harder but they stuck
at it for longer, too. A further study by Dr Jim Annesi THE TEST
showed that participants in a virtual-reality bicycle Part of Sufferfests success is due to the engaged
group were more likely to stick to a 14-week training community that McQuillen and his team have built.
plan than those in a standard bicycle group. Theyve created the mythical land of Sufferlandria
Virtual-reality exercise is being mooted as the next (On the shores of the great inland Lactic Acid Sea),
big thing in the quest to shake up our sedentary lives. where McQuillen is Chief Sufferlandrian. The website
The popular Zombies, Run! app motivates you with features a section called Bike Torture Chamber
the threat of impending doom as hordes of zombies where users can upload photos of their indoor bike
hunt you down. A more recent program called set-up, as well as a script describing Rules for a
Widerun offers the cycling simulator experience Knight of Sufferlandria.
via Facebooks Oculus Rift virtual headset. You dont have to embrace this geeky fantasy, but
The gamification of fitness, where game-like tapping into the subculture explains why its gaining
systems of rules and rewards are added to an activity, a cult following suspending your reality could
has certainly paid off for Sufferfest so much so that provide the escape that keeps you coming back. In
a number of gyms around the world now run group the class, were shrouded in darkness apart from the
sessions as a rival to spin classes, replacing shouty bright screens. A simple lever adds or reduces the
You turn the pedals
instructors with big screens showing cycling footage. bikes resistance while two fans provide wind chill.
Thats why I found myself at a gym session rather A Very Dark Place consists of five four-minute as if you were in the
ominously entitled A Very Dark Place. intervals with three-minute rests between and is thick of the peloton.
NEXT GEN FITNESS From virtual reality to printed protein where the future will take us.
NOW 2YEARS 5YEARS 10YEARS 20YEARS

Digitally race cyclists Track blood oxygen and On the running track using 3D-print a burger Scan the cognitive effect
online la Call of Duty lactic build-up with your Microsoft HoloLens (Modern Meadow) of your yoga mid-session
(Zwift) smartband (Moxy Monitor) Sensors in your toilet Deactivate allergens Spot genetic health risks
Dive with great whites Use electromyography and fridge will guide in your peanuts using New Generation
in safety wearing (EMG) to check youre your food choices Sequencing which
Facebooks Oculus Rift working the right muscles exists now, but will be
affordable by 2035

(as I discover later). While were in the moment,
Im too busy sweating to ask. During the 50-minute
effort, I lose 1kg of fluids.
Sufferfest adds further touches to arouse your
competitive spirit. One is a subtitled interview with
former world champion Philippe Gilbert, which plays
during one of the recovery sections. Strong. Very
strong, says Gilbert. But is the commitment to
suffer there? Lets see when I attack. Gilberts mind
games are followed by an onscreen warning: Get
ready to jump hard right away.
My next session, Nine Hammers, which is based
mostly on Swiss routes, is designed for shorter,
sharper bursts and is accompanied by a thudding
dance soundtrack. Suffering remains the theme in
every session. They all leave me gasping for breath,
muscles burning and cheeks aflame. Wiggins makes
it look far too easy.
THE VERDICT
Sufferfest videos are designed for the time-starved
athlete who cant devote four hours of every Sunday
morning to a ride. Thats why theyre predominantly
shorter, high-intensity efforts. Our videos cover
everything from brutally short and intense efforts to
longer 20-minute threshold epics, says McQuillen.
I end my Sufferfest experiment with a short cycle
home, which acts as a perfect warm-down and helps
the process of clearing out the roaming free radicals
produced by such a tough session. It means I can
enjoy the benefits of high-intensity interval training
without having to crawl around in pain for the rest of
the week. If you go straight back to the office, the five-
minute warm-down might not be sufficient, so keep
stretching out those limbs under your desk.
For the second session I wore a Garmin heartrate
monitor. The data matched my perception it was
tough. My heartrate peaked at 91% of maximum and
averaged around 75%. The team at Sufferfest includes
professional coaches, and they know what theyre
doing getting you to hit the big gears for muscular
strength work and a high cadence for cardiovascular
improvements. They also produce downloadable
virtual workouts for running, called Steamroller, and
triathlon, called Chrysalis.
Since the group sessions, Ive tried Sufferfest at
home on my turbo trainer and found that the footage,
coaching and irreverent comments continue to
bolster motivation. That said, it cant match the
designed to improve top speed over short distances Training in my flexibility of a home session. Mind you, turbo training
making attacks, getting over short hills or taking a big garage isnt half as in my garage with only a rake and recycling bins for
pull up front during a breakaway. During those four- company isnt half as motivating as the group
minute intervals, cadences (the number of times the
motivating as the
Sufferfest session. Theres nothing like a cinematic
pedal turns each minute) rise to 110rpm and effort group session. screen to add to the drama, too. Cyclists will love
levels reach a maximum 10/10. To distract us from Sufferfest but even non-cyclists will enjoy the unique
the pain, the intervals are based around a real-life presentation of pain.
turning point in a high-profile race: one minute
youre projected into a solo breakaway in Paris-
Roubaix, the next youre holding on to Wiggins at
the Criterium du Dauphine. THE BREAKDOWN
The onscreen instructions tell us whether to sit or
stand and which gear to use depending on the aim No membership Technique advice
of that particular segment. Recovery sections are required
Under 30min
around 3/10 effort with a cadence of 70rpm and 9For all tness levels
9Replicable at home

theyre greatly appreciated as, despite the fans, a
pool of sweat rapidly forms around me.
9Lose fat
9Available nationwide

The pedalling frenzy is accompanied by a grunge- 9Build muscle

like soundtrack that features artists unknown to
this tester, including Megaphone and Halo Stereo
9Boost endurance
SCORE: 6 / 10

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Are you part of a fitness cult?
Heres a better question: should you be? In the past half-decade, every workout craze from CrossFit (gymnastics and weightlifting, done
at high speed) to SoulCycle (group indoor cycling with dance music and choreography) and new fad IntenSati (lung-scorching cardio with
positive affirmations) has attracted the C-word, and its not hard to see why. Charismatic leaders, rabidly enthusiastic followers, weird,
clubby lingo and close-knit communities these are the things that both cults and successful workout trends are good at. Devotion to the
cause, total dedication, a sense of community: this is the stuff they encourage. And this is fine. Humans are social animals and weve been
banding together to form groups for thousands of years first, to hunt and survive, later to defend ourselves against other tribes, and
now to yell at each other while we do pushups. Just as inevitably, theres always a breaking point. Archaeological and anecdotal evidence
suggests that whenever a group gets too large, a smaller group will split off and establish a new hierarchy, with its own rules, traditions and
norms. In the most intense hierarchies, members abandon the outside world and hang out almost exclusively with like-minded people.
Yes, sometimes this goes wrong. But other times, its a recipe for success. Or, to put it another way: if you arent in a fitness cult, then maybe
you should start one.
1 2 3
COME UP WITH A MISSION (AND A NAME) CREATE YOUR OWN REALITY CREATE A HIERARCHY
Cultures of total dedication look SoulCycle spin rooms come with In standard cults, the longest-serving
crazy from the outside, says Peter Thiel, oversized candles, trance music and (or most loyal) members are rewarded
entrepreneur and author of startup- nightclub lighting, while CrossFit with special favours, better spots in the
building book Zero To One. But the gyms tend to be in railway arches or pecking order and closer contact with the
difference between a cult and a startup is warehouses. If you live in a remote barn or leader. In the US, SoulCycles basic rate for
that cults tend to be fantastically wrong youve got your own gym space, this bits a group cycling class is $34 (plus an extra
about one thing. People at a successful easy. If not, you may need to be creative. $3 a class for the required clip-in shoes),
startup are fanatically right about one Impose a form of self-censorship, but if you arent logged on to their website
thing that other people have missed. suggests Anthony Pratakis, a psychologist at noon on a Monday to book in then
Traditionally, you could do this by and co-author of The Age Of Propaganda. youre usually doomed to the purgatory of
rediscovering a forgotten form of If its not of the cult, its of the devil. For the wait list. You can, of course, pray to the
training kettlebells, say but now CrossFitters, for instance, non-functional #SoulFairy on Twitter, or pay $3,500 for
that the markets getting crowded, movements (think biceps curls) and a Super Soul series of 50 classes that gives
squishing two fitness trends into one cable-cross machines have no place in you early access to reservations and then
(military training and animal flow, say, the gym. The flipside: this means certain theres a chance that you can make it to
or rowing and ballet) is the best option. movements and workouts (for CrossFit, the coveted front rank of the class. Scarcity
Got it? Now you need a name. Two this includes back squats and pullups) works, and people go mad for it.
smashed-together words for easy are especially important. This isnt a bad Dont want to base your hierarchy on
trademarking is the standard, but thats thing. You should always have indicator cold, hard cash? Fair. SoulCycle rival
easier said than done. exercises that you track to make sure Flywheel uses huge screens in the gym to
CrossFit is good (and self-explanatory) performance is improving, says renowned let you compare your performance with
but innumerable variations already exist: US strength coach Joe DeFranco. Laser- other cyclists, while heartrate training
SEALFit, SpartanFit, VikingFit, PunchFit. target a few moves that every single system OrangeTheory uses a similar
You can mention kit (SoulCycle is all about member of your group competes in set-up. The benefits of this arrangement
the bikes, BarreCore uses a ballet-style and youll improve. have been shown by a study from Kansas
barre) but that limits your options. Include It also helps to have a place where you University, in which subjects who did
a foreign word if you can pull it off can bellow out loud. A Chinese study plank holds alongside expert partners
IntenSati is a mix of intention and sati, found that people on stationary bikes could hold the position for 33% longer
the word for mindfulness in the Indian maintained higher levels of muscle than people left doing the move on their
language of Pali but be aware that you activation when they could yell during own. The lesson? Competition works,
risk alienating your audience. Still stuck? a workout, which translated to better especially if you want everyone in the cult
Youll find our best and most hardcore- performance over a longer period. So er, group to improve.
sounding suggestions over the page. get your own space and start speaking in
tongues and youll set PBs more regularly.
Getty

Clothes maketh the cult:
Funky threads and funky
moves can give a fad its
distinctive flavour.
Attractiveness attracts:
It will help to have a bevy of
beautiful people in your cult.
Encourage followers to share
workouts on Intsagram and Twitter
and remind them to let colleagues
know what theyre up to.
4 5 6 7
TALK UP THE MOVEMENTS RECRUIT MORE MEMBERS MAKE INCREASING DEMANDS KEEP EVERYONE CHASING
FIGUREHEADS THE CARROT
When Chuck Palahniuks Start small, but keep it
IntenSati takes this Fight Club set down its first going, advises Pratakis. In In cults, just as in life
literally: it calls its instructors and second rules of not talking bad cults, this might start (and health), theres no final
leaders and its founder, about the club, it was slyly with little favours and end with destination... except for
Patricia Moreno, regularly acknowledging that bans like devotees handing over all their the one thats always just
takes charge of sold-out 11am that simply teach people to worldly possessions. In good tantalisingly around the
weekday classes. New yoga break rules. People like showing cults, its motivational. corner. For those in the thrall
movement Jivamukti hip-hop off about doing hard things, At first, it might be enough of a televangelist, this is bad
impresario Russell Simmons is and with a little encouragement to simply keep showing up to news, but for people whove
a fan sells guru photos of theyll do your marketing for classes, or do the workouts become addicted to a new life
its co-founders Sharon Gannon you. Encourage followers to without stopping. The longer of kale shakes and kettlebell
and David Life in the studios share workouts on Instagram you participate, though, intervals, it could actually
attached boutique at $2.50 a and Twitter and remind them the more thats expected. work out surprisingly well.
postcard-sized pop. Some New to let colleagues know about Eventually, the thinking goes, The studies are basically
Yorkers reportedly plan their what theyre up to. Even if you should be able to lift more, unanimous: short-term
whole days around making it doesnt produce any new finish faster and do more interventions do almost
it to a class run by one of recruits, talking about the cause complex moves. In religious nothing for fitness, while
SoulCycles master trainers, will reinforce their own faith. cults, long sermons and all real change comes from
and top CrossFit athletes play Its a good idea to come up endless hours of veg-picking lasting lifestyle changes so
to sold-out seminar tours. with ideas the members can keep everyone from asking constantly having objectives
One crucial point: according bond around. This could be questions. In fitness cults, to chase isnt a bad idea. You
to a study conducted by tough signature workouts complicated nutrition rules might never make it to the
Buffalo Universitys School (CrossFits are named after girls and long stretching routines Rapture, but go hard enough
of Management in the US, or soldiers) or just a shared do a similar thing. on the rower and it could
humble leaders ones who language if youve ever been still qualify as a religious
lead by example, admit their completely befuddled when a experience.
mistakes and recognise their yoga teacher tells you to flip
followers strengths are more your dog, youll know what
effective than power-mad we mean. People want to be
ones, and are good predictors part of something and part of
that a movement will grow. being a group is, well, excluding
CrossFits Rich Froning is the outsiders who dont get it.
perfect example: he works
hard, confesses to having
weaknesses (after messing up MAKE THE RIGHT CALL
a rope climb workout in 2012,
its become one of his strongest
moves) and always, always
stays around after completing
Your Fitness Fad Name Generator
the Workout of the Day to Still cant come up with a name? Heres our suggestion: one
metal and one badass-sounding thing (add in some training
bellow encouragement at other
science later, obviously). Simply pick two numbers between
trainees. Exemplary. one and ten, combine the words and hey presto youve started
your own movement.
1. Iron 6. Copper 1. Samurai 6. Viking

2. Steel 7. Mercury 2. Ninja 7. Barbarian
3. Tin 8. Platinum 3. Cowboy 8. Warrior
4. Zinc 9. Titanium 4. Gorilla 9. Gladiator
5. Tungsten 10. Strontium 5. Knight 10. Shark
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The
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W o r d s J o e l S n a p e P h o t o g r a p h y t e v e N e a v e s S t y l i n g H a y l e y L a w r e n c e G r o o m i n g L a u r a Tu c k e r
as created by the
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Yo u r j o u r n e y t o g y m - f r e e
fitness starts here.
NO-GYM BLUEPRINT
MASTER IT
The nomad
TRAIN THE
N O M A D WAY
No gym membership?
No problem. Heres
Traceys get- ripped-
quick template.
IM NOT TRYING Andrew Tracey, 27, is a father
TO REINVENT THE of one, owns his own business Day 1: Legs
W H E E L . Im just and is the founder of The Nomad Use a weight that you
doing the same stuff Way, a workout movement can squat less than 20
as the people whove aimed at getting results times a rock, a log,
achieved what I want with whatevers to hand. barbell, dumbbells
the ability to move or just bodyweight
quickly and look good. Eight rounds of
Im taking whats 5 walking lunges
worked well for them (each leg) / 10 squats /
and adapting it to 15 high jumps
my lifestyle, which No rest between
is about leaving the exercises
house at 5am and 2min rest between
not getting back until rounds
9pm. I want to spend
my free time with my Day 2: Chest
family, so the gym just Ten rounds of
isnt an option. At the 5 weighted dips /
same time, I dont just 10 bodyweight dips /
want to get by I want 15 wide-grip pushups
to do whats optimal No rest between
for my goals, but do it exercises
on the road. 2min rest between
rounds
I N A W A Y, H A V I N G
FEWER OPTIONS IS Day 3: Back
B E T T E R . On chest Five rounds of
day, a typical guy 10 L-sit pullups /
in the gym might do You get more genuine 1 legless rope climb /
bench presses, flyes 10 inverted rows /
and pec decks, but
hard work in with 1.6km flat-
maybe only a couple fewer distractions. out run
of real work sets of
each. We dont even Day 4: Shoulders
Every minute, on the
have a bench: we
minute (EMOM) for
use a scaffold pole
ten minutes each...
with bumper plates, 5 overhead presses
and we lie down on with something heavy
a toolbox to do ten (dumbbells, weight
sets of ten. You get plates, sandbags)
more genuine hard 10 overhead presses,
work in with fewer lowering as slowly as
distractions. possible (use an object
about half the weight
ONE MONTH I DID of your first round)
NOTHING BUT 100
PULLUPS AND 100
D I P S A D A Y.
I did that for 30 INTERMITTENT
RULE NUMBER ONE MY JOB IS weigh 100kg. I often
days straight and P H Y S I C A L LY FA ST I N G I S G O O D .
IS TO SURVEY YOUR say that an active
ate 6,000 calories a STRENUOUS. At about ten oclock
E N V I R O N M E N T. lifestyle is like a
day I added a good I own a small when my team has
If I end up in a cheat code: I can eat
wedge of mass and company that puts breakfast, Ill do a
Travelodge with a 2,700 calories a day
got really good at together temporary ten-minute circuit,
pub next door, they and still lose weight.
pullups and dips. I structures for shows then Ill have a big
might have some
still look at things in and its rare that I DO SOMETHING lunch later. The other
kegs there. Id never
quite a bodybuilding we carry anything ACTIVE EVERY day I was in a car park
borrow stuff without
style, splitting days that weighs less D A Y. Even on my and I just did a few
asking, obviously, but
up by body parts, but than 20 kilos. Its off days Ill do some rounds of deadlifts
people are generally
I use a lot of volume like building giant sort of conditioning. and box jumps. Forget
pretty open to it.
because I cant really Meccano structures I might do a burpee the idea that training
Sometimes Ill rig up
do a lot of assistance everything slides ladder, a 5k run or means doing an hour
my ropes around a
movements with together, but were just a two-hour four nights a week
fire escape. People
dumbbells and carrying things fast walk. I dont want after work and start
will come out and
machines. If you for 25 metres at a to get good at any thinking about how
watch. Im a grown
want to add size, time. Some of the one area of fitness you can build exercise
man, its not as if Im
pushups, pullups beams we carry at the expense of into your lifestyle.
vandalising things.
and dips will do it. the others.

The park lifer
I M M A I N LY A Paul Rayner is a 28-year-old
C L I M B E R . I mostly climber, skier and trainer who
do bouldering the does his best work in the great
rope-free stuff on low outdoors. Heres how he does it.
walls. Ive been doing
it since university.
I used to be a lot
better when I did it all
the time, but its still
a great way to stay I dont want to worry
in shape. It works about nding time
your core, grip, back,
to work out
flexibility a bit of
everything really.
Its a nice way to see
places you ordinarily
wouldnt Ive been
to Fontainebleau
in France to hit the
boulders there,
and the scenerys
just amazing.
I DO A LOT
OF OUTDOOR
STUFF WITH A
KETTLEBELL AND
GYMNASTIC RINGS.
Ill just throw them
in the boot of the car
and train in the park,
sticking to the basics
pullups and dips
on the rings, swings
and goblet squats
with the kettlebell.
Ive done muscle-
ups in the past, but
its been a while. Im
lucky enough to live
MASTER IT Rayner fits activity into occasionally. It helps the something, my go-to is Walk it off
near a massive park,
his typical day. You can climbing, but it also helps a bodyweight routine. Even if you dont have a
which is a nice place do the same. elongate your spine and Ill do ten reps each of standing desk, taking a
BUILD
to train, so sometimes work out the kinks after squats, split squat jumps few minutes an hour to
Ill leave the car at FUNCTIONAL Hang out heavy squats. and V-sits, and get a walk around can switch
home and just carry ST R E N G T H Ive got a home pullup few rounds in as fast your circulation back on,
bar so Ill just hang off it Keep it short
the kettlebell there ANYWHERE as possible. which does wonders.
If Im stuck in a hotel or
suitcase-style,
which is a nice extra
workout for the
obliques. relative to your keeping it short and up, walking around, so I do a lot of
bodyfat percentage fast. Its better for or even just getting swimming when
QUITE OFTEN,
is probably OK. fat loss anyway out of your chair I can, just to make
LESS IS MORE.
I might just head to occasionally. sure I can catch
Without lots of MY RUNS KEEP
the park and do four waves when I want.
machines to distract GETTING SHORTER. WHEN IM OUT
sets of 400m, or a
you, its easier to At uni I ran a lot of OF THE COUNTRY T H E R E S A L W AY S
load of 100m sprints,
pick a few moves cross-country, but ILL TRY TO TRAIN TIME FOR A
keeping the overall
and concentrate on Ive had ITB trouble O N T H E G O . I dont FOUR-MINUTE
distance under 1.6km.
improving at them, so I dropped the want to worry about C I R C U I T . You can
which is the best distance to 10Ks. I MOVE ABOUT A finding time to work get up earlier, train
way to progress. Its More recently Ive LOT IN A TYPICAL out Ill go for a run, at lunch or after
important to have a had an ankle injury D A Y. I have a go for a hike, go up a work its just
couple of marker the doctors dont standing workstation mountain. If Im out about mindset. Get
movements so you really know what it at home, so I use that shooting, though, its away from the idea
know what standards is, just some sort of most of the time. Its more about damage that you need to
to maintain. If you can impingement that always a good idea limitation than what go to the gym for
do ten pullups, for plays up whenever to just get plenty of I do at home. This a workout. You can
instance, you know I go too far. So now everyday low-stress year Ive really been always find the
that your strength I do a lot of sprints, activity in standing getting into surfing, time somewhere.

NO-GYM BLUEPRINT
The ex-athlete
MASTER IT
WHEN I STOPPED James Stark played semi-

BUILD
P L AY I N G R U G B Y professional rugby union until
I BEGAN LOOKING injuries left him on the sidelines. ST R E N G T H
FOR A NEW Now, at 26, gymnastics has AT H O M E
C H A L L E N G E . At made him stronger than ever.
about the same Use entry-level
time an ex-Olympic versions of gymnastics
gymnast started classics to build
training at our gym. gym-free muscle in
Theres a lot of front of the TV.
crossover between
Build up to the
gymnastics and
planche with
calisthenics, but
the low pushup
calisthenics the sort
Its a shoulder-
of stuff you see guys builder and a
on YouTube doing in core-strengthener.
outdoor gyms is a Start with your hands
bit more fast-paced. by your hips and your
Gymnastics tends thumbs pointing
to be more slow forward. Do a pushup.
and controlled.
IT GIVES YOU A Build up to the front
DIFFERENT SORT lever with
the vertical hang
O F S T R E N G T H . I was
Start by hanging from
a reasonably serious
a pullup bar. Then pull,
rugby player, so I had
keeping your arms
a lot of power but straight and bringing
it was all dynamic. your hips up as you
Doing the static stuff decrease the angle
is very different. between your arms
and body.
I SPLIT MY
WORKOUTS
BETWEEN THE Build up to
RINGS, FLOOR the L-sit with
A N D B A R . I do the static V-sit
hand-balancing Itll give you the core
handstands and L-sits strength you need
on the floor and without any kit. Sit on
the floor and lean back
pullups and pushups
slightly, keeping your
on the rings. Theres There are so
legs straight and
a lot to cover: if you many resources: raising them until
focus on one skill for
a few weeks youll
a club, guys theyre at right angles
to your body. Hold that
get better at it, but in your local for as long as possible.
everything else will park, YouTube.
regress.
I S P R I N T A L O T.
Its tough to train wont be able to do ITS THE SAME AS S AY Y O U N E E D D O N T D O W H AT
your legs hard with any more in a day PROPER STRENGTH FEEDBACK. I D I D . I started
gymnastics training, and youre better T R A I N I N G . If youre There are so many the acrobatic stuff
but I do moves like off going back to practising a move resources about way too early and
pistols, box jumps conditioning work like a front or back these days. You can dislocated my elbow.
and sprints. Having pushups, pullups, etc. lever, you might do go to a gymnastics Pick some of the most
a heavy lower body Eventually youll learn one really hard set, club to learn from an basic moves to work
makes moves that to last longer, and at then rest for three to Olympic gymnast, or on and make sure you
involve leverage some point youll be four minutes before you could just find build a real base of
tougher, but Im able to do a 45-minute the next one, doing some calisthenics strength by holding
not going to stop session of practice active stretching in guys in your local them before moving
squatting just to make on a single move. Its between. park theyre usually on to the harder stuff.
gymnastics easier. all about doing the friendly. YouTube is a If you can hold an
When you first start I DO A LOT OF
progressions. Dont great source of info, L-sit for at least a
gymnastics training STRETCHING. It
jump straight to the too. Get advice from minute or so, you
youll blow out after sounds obvious, but
end goal. Its better people who already wont need to do much
five minutes. Its it does a lot to help fix
if you try the easier perform the exercise else for your abs
so neurologically and prevent injuries.
versions of each and youll get the idea to look completely
demanding, you just move, then ramp it up. I N I T I A L LY I W O U L D much quicker. insane.

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Making spaghetti out of
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BREAKING
GOOD
Make a perfect food even better with these healthy recipes.
BY M AT T H E W K A D E Y
P H O T O G R A P H S B Y C H R I S T O P H E R T E S TA N I
If youre looking for the ultimate muscle-building food, eggs stand alone. Their protein is complete (they have all nine
essential amino acids) and digests easily in the body. Eggs also offer healthy fats that can prevent overeating, as well as a bevy
of compounds associated with muscle, performance and health. In fact, according to the Mayo Clinic, eating as many as seven
eggs a week can even prevent strokes. As for price, you wont find a cheaper health food. The only problem? Besides
scrambling them, you dont know what to do with them. These five recipes show you how to use eggs in any meal or as a snack
for a variety of tasty and not always egg-flavoured dishes youll flip over.
Power plant:
Quinoa is a source
of complete
protein rare for LUNCH OR DINNER
a plant-based food.
Quinoa Sweet
Potato Bowl
w/Poached Egg
MAKES: 4 SERVINGS
INGREDIENTS
1 cups low-sodium
vegetable broth
cup quinoa
1 tbsp canola oil
1 large sweet potato,
peeled and grated
2 garlic cloves, minced
2 shallots, minced
500g cherry tomatoes,
halved
4 cups chopped kale
4 large eggs
1 tsp white vinegar,
divided
60g diced feta cheese
2 tbsp chopped chives
tsp black pepper
Hot sauce, to taste
DIRECTIONS
1) Boil the broth in a

saucepan. Add quinoa
and simmer, covered,
over medium-low
heat until grains are
tender and liquid has
absorbed, about
12 minutes. Remove
pan from heat and let
stand covered for
5 minutes, then fluff
quinoa with a fork.
2) Place a large pan over
medium heat and add
the oil. Add grated
sweet potato and
cook 4 minutes, or
until beginning to turn
tender. Add garlic
and shallots; cook 2
minutes. Stir in cherry
tomatoes and kale;
cook until greens are
slightly wilted. Stir in
quinoa, remove from
heat and cover pan
Food st yling by Michelle Gat ton/Stockland Mar tel; Prop st yling by Sarah Smar t
to keep warm.
3) To poach eggs, place
cup water and
tsp vinegar in
4 small microwave-
safe bowls. Carefully
crack eggs into
each bowl, cover
and microwave
DINNER tsp black pepper medium heat and until whites are Hens allowed to individually
4 large eggs add 1 tbsp oil. Add set and the outer on high for 1 minute,
Zucchini Pasta tomatoes and garlic; edges start to curl up. forage outside or until whites are set
w/Fried Egg PAG E 1 0 3 cup chopped heat 2 minutes or If you prefer an over-
walnuts until tomatoes have easy egg, flip and
will lay eggs with and opaque but yolks
are still runny. Remove
MAKES: 4 SERVINGS
cup chopped softened. cook an additional more vitamin E eggs from bowls with
fresh basil 30 seconds.
INGREDIENTS
3) Add zucchini noodles, than barn-raised, a slotted spoon.
1
/ 3 cup grated Parmesan capers, chilli flakes 5) Divide zucchini 4) Divide quinoa mixture
4 zucchini cheese and black pepper; noodle mixture among researchers say. among bowls and top
2 tbsp extra-virgin olive heat until zucchini serving plates and top each with a poached
oil, divided DIRECTIONS is tender, about 2 each with an egg. egg. Garnish with feta,
minutes. 6) Garnish with walnuts, chives, black pepper
500g cherry tomatoes, 1) Use a julienne peeler,
4) Heat remaining oil basil and Parmesan. and hot sauce.
halved mandoline or sharp
in a separate skillet
knife to cut zucchini
2 garlic cloves, chopped over medium-low
into noodle-like N U T R I T I O N (PER SERVING) N U T R I T I O N (PER SERVING)
heat. Carefully crack
1 tbsp capers, drained strands.
eggs into the pan. For 259 calories, 14g protein, 341 calories, 16g protein,
tsp chilli flakes 2) Place a large pan over sunny-side up, cook 11g carbs, 19g fat 40g carbs, 14g fat

BRE AKFAST
Mushroom-
Stuffed
Scrambled Eggs
MAKES: 2 SERVINGS
INGREDIENTS
1
/ 3 cup oil-packed
sun-dried tomatoes
1
/ 3 cup reduced-fat
sour cream
1 tbsp olive oil
1 tsp minced chipotle
chilli pepper in hot
chilli sauce
1 garlic clove, minced
2 large portobello
mushroom caps
Salt and black pepper,
to taste
4 large eggs
1 cup rocket
DIRECTIONS
1) In a bowl, blend sun-

dried tomatoes, sour
cream, oil, chipotle
and garlic with water
until slightly chunky.
2) Preheat oven broiler.
Scrape dark grills
from portobello caps
and place stem side
down on a baking
sheet. Brush tops with
oil and season with
salt. Broil until tender,
about 5 minutes.
3) In a bowl, gently whisk
eggs, salt and pepper.
Pour eggs into a cold
greased pan; turn heat
to medium-low. Cook,
stirring frequently,
Heart unbreaker: until creamy curds
Egg consumption does form. Remove from
not raise heart disease heat while eggs are
risk in healthy men, still slightly runny.
according to a BMJ study.
4) Place mushrooms
cap side up on a plate
and top with eggs,
sauce and rocket.
N U T R I T I O N (PER SERVING)
319 calories, 18g protein,

12g carbs, 23g fat
SNACK tsp chilli powder in cooled vinegar LUNCH 8 large eggs 2) Preheat oven to 190.
pickling liquid. Seal In a large bowl, whisk
4 slices sprouted 250g smoked mackerel,
Pickled-Egg whole-grain bread,
shut and chill in the Smoked-Fish skin removed and
together ricotta
Avocado Toasts fridge for 1 day. Egg Cakes cheese and eggs. Stir
toasted roughly chopped
2) When ready to eat, in cooked vegetables,
MAKES: 4 SERVINGS 1 tomato, sliced MAKES: 6 SERVINGS 3 tbsp chopped mackerel, dill,
mash together
fresh dill horseradish, mustard
cup chopped avocado, lemon juice
INGREDIENTS
and chilli powder in a
INGREDIENTS
3 tbsp horseradish and pepper.
coriander
2
/3 cup white vinegar bowl. Spread avocado 1 tbsp canola or 1 tbsp Dijon mustard 3) Grease 12 muffin cups
Black pepper, to taste mash on toast; top with cooking spray
1 tbsp sugar grape-seed oil
with sliced tomato. tsp black pepper and divide mixture
tsp salt DIRECTIONS 1 onion, diced
3) Slice a pickled egg among them. Bake for
DIRECTIONS
4 hard-boiled eggs, 1) In a medium-size 250g mushrooms, 20 minutes, or until
and place on top.
peeled saucepan, bring chopped 1) Heat oil in a pan over eggs are set. Let cool
Garnish with
2 garlic cloves, vinegar, 2 / 3 cup water, coriander and freshly 1 red capsicum, medium heat. Add for about 5 minutes
smashed sugar and salt to a ground black pepper. chopped onion, mushrooms before unmolding.
1 tsp whole black boil. Simmer 1 minute, and red pepper. Cook
then let cool. Add 3 cups chopped until softened, about
peppercorns N U T R I T I O N (PER SERVING) spinach N U T R I T I O N (PER SERVING)
eggs, garlic and 6 minutes. Stir in
1 avocado peppercorns to a 260 calories, 12g protein, 1 cup reduced-fat spinach and heat 281 calories, 20g protein,
Juice of lemon clean jar and pour 22g carbs, 14g fat ricotta cheese until slightly wilted. 8g carbs, 19g fat

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Body Book Get ripped
Train your legs,

show off your abs
The key to rapid, core-revealing
fat loss? Working your lower
body every single session.
Leg and abs training hurts. Its difficult, it burns and it leaves you gasping for air which is
why its so effective for losing fat. Most guys in search of a cut look will work their pecs
from every angle, pedal a bike or go for a run, then tell themselves theyve done their lower-
By Ben Bruno body training. And thats why they dont see results. Stop wimping out and score real gains with
Photographs by James Michelfelder this: a four-day, full-body split that turns your legs and abs into rock-hard muscle.
D AY I
How It Works
The legs have the
bodys biggest muscles, 1A 1B
and big muscles burn a TRAP-BAR PUSHUP
lot of calories, including
when theyre recovering
DEADLIFT Sets: 4 Reps: 12
Sets: 4 Reps: 8 Place your hands
from a workout. That
Use a trap bar (hex bar) shoulder-width apart
means they help you get
and stand with feet hip on the floor and extend
lean on days you dont
width. Bend your hips your legs straight behind
even train. But you
back and grasp the you. Brace your core.
have to challenge them. Lower your body until
Tough exercises like handles. Keeping your
lower back in its natural your chest is about
deadlifts, squats and 3cm above the floor
arch, drive through
stepups tax the heart and then press back up.
your heels to stand
and the lungs as much
up straight and extend
as any type of cardio
your hips and knees.
so, assuming your
nutrition is on point,
you dont have to do any
endurance work to get Grasp the handles in
lean. You dont have to the middle so the bar
work your pecs from
doesnt tip forward or
every angle, either
but dont worry, theres backward as you lift.
upper-body training in
the program as well.
Directions
G r o o m i n g b y M a t t h e w Tu o z z o l i /A r t i s t s b y T i m o t h y P r i a n o u s i n g K e r a s t a s e
Perform each
workout (Day I, II,
III and IV) once per
week. Exercises
marked A, B
and C are done
in sequence and
1C
there are two BAND
groups of these PULL-APART
sequences in each Sets: 4 Reps: 20
workout. Youll do
one set of A, rest as Hold a band with hands
needed, then one
shoulder-width apart
and arms extended in
set of B, rest and
front of you. Pull the
then C, rest and
band apart until your
repeat until all
arms are out 90 degrees
sets are complete to your sides. Squeeze
for the group. your shoulder blades
together as you pull.

2A 2C
CHINUP BARBELL
Sets: 3 Reps: As many
as possible
HIP THRUST
Sets: 3 Reps: 12
Hang from a chinup bar
Sit on the floor and roll
with hands shoulder-
a loaded barbell into
width apart and palms
your lap. (You may need
facing you. Pull yourself
to wrap it in a towel or
up until your chin is over
use a bar pad for com-
the bar.
fort.) Lie back against a
2B bench, bend your knees
and plant your feet on
SINGLE-LEG the floor. Brace your
RDL abs and drive through
Sets: 3 Reps: 12 your heels so you raise
your hips off the floor
Hold a dumbbell in one to full extension.
hand in front of you and
balance on the opposite
leg. Bend your hips back
and lower your body
until you feel a stretch
in your hamstrings.
Allow your knee to bend Training your
as needed and keep glutes will help
your lower back in its your posture
natural arch.
and strengthen
your lifts.
D AY I I
1A 1B
BENCH CHEST-
PRESS SUPPORTED
Sets: 4 Reps: 5 ROW
Lie back on a bench Sets: 4 Reps: 12
and grasp the bar with Set an adjustable bench
hands just outside to a 45-degree angle
shoulder width. Arch and lie down with your
your back and tighten chest against it and a
your glutes and abs. dumbbell in each hand.
Plant your feet firmly. Squeeze your shoulder
Pull the bar out of the blades together as
rack and lower it to your you row the weights
sternum. Push your feet to your sides.
into the floor as you
press the bar back up.
1C 2A
LOW STEPUP LANDMINE
Sets: 3 Reps: 15 2B 2C
(each leg) PRESS LANDMINE SWISS BALL
Sets: 3 Reps: 12
Place a 30-35cm
box on the floor and
(each side) ROW LEG CURL
Wedge the end of a Sets: 3 Reps: 12 Sets: 3 Reps: 12
stand behind it with a (each side)
dumbbell in each hand. barbell into a corner Lie on your back on the
Raise one leg and place or load it into a landmine Use the same setup as floor and extend your
your foot on the box. station. Load the the landmine press. legs, resting your heels
Drive through your opposite end with Roll a bench up to the on a swiss ball. Brace
heel to raise your body weight and grasp it end of the bar so its your abs and drive
onto the box, but dont towards the end of the perpendicular to the through your heels to
let the trailing leg rest. sleeve with your left bar. Kneel on the bench bridge your hips up.
Step down and repeat. hand. Stagger your and rest the same side Now bend your knees
Complete your reps stance so your right hand on it for support. and roll the ball in
and switch legs. foot is in front and Grasp sleeve of bar with towards your butt.
press the bar overhead. your palm down and row Extend your knees again
the bar to your side. and begin the next rep.

D AY I I I
1A
FRONT
SQUAT
Sets: 4 Reps: 10
Grasp the bar with

hands at shoulder width
and raise your elbows
until your upper arms 1B
are parallel to the floor. LATERAL
Take the bar out of the
rack and let it rest on
RAISE
Sets: 4 Reps: 10
your fingertips. Step
back and set your feet Hold a dumbbell in
at shoulder width with each hand at your
toes turned slightly out. sides. Raise the
Squat as low as you can weights up and out
without losing the arch 90 degrees, keeping a
in your lower back. slight bend in elbows.
1C 2A 2B 2C
CHEST- ROMANIAN DUMBBELL SIDE PLANK
SUPPORTED DEADLIFT ROW Sets: 3 Reps: Hold
30sec. (each side)
REVERSE Sets: 4 Reps: 10 Sets: 3 Reps: 15
(each side) Lie on your side,
FLYE Hold a barbell with a
supporting yourself on
shoulder-width grip. Hold a dumbbell in
Sets: 3 Reps: 12 your forearm. Bridge
Bend your hips back as one hand and rest the
Set up as you did for opposite arm and knee your hips up and hold
far as you can. Allow
the chest-supported on a bench. Pull the your body in a straight
your knees to bend as
row but use light weight up to the outside line with abs braced.
needed while you lower
weights and raise your the bar along your shins of your hip and lower it
arms out 90 degrees until you feel a stretch in until you feel a stretch
to your sides. Squeeze your hamstrings. Keep in your lat.
your shoulder blades your lower back arched.
together at the top.
Push your hips back as

if you were trying to touch your
butt to the wall behind you.

D AY I V
1C
WALKING
LUNGE
1A Sets: 3 Reps: 15
INCLINE (each leg)
DUMBBELL Hold a dumbbell in each

PRESS hand by your sides.
Step forward with one
Sets: 4 Reps: 8
leg and lower your body
Set an adjustable until your front thigh is
bench to a 30- to parallel to the floor and
45-degree angle and lie your rear knee is just
back against it with a above the floor. Push off
dumbbell in each hand your front foot and step
at shoulder level. Press forward with the other
the dumbbells over foot and lunge again.
your chest.
1B
INVERTED
ROW
Sets: 4 Reps: 12
Set a bar in a rack at

hip level and hang from it
with your legs extended
in front of you. Pull
yourself up until your
back is fully contracted.
2A 2C
SEATED SINGLE-LEG
OVERHEAD HIP THRUST
DUMBBELL Sets: 3 Reps: 10
(each leg)
PRESS
Sets: 4 Reps: 8 Set up as you did for
the barbell hip thrust
Sit on a bench with a but without the barbell.
backrest and hold a Raise one leg off the
dumbbell in each hand floor and extend it in
at shoulder level. Press front of you and have
the weights straight the other planted close
overhead. to your butt. Brace your
abs and drive through
2B your heel to raise your
LAT hips up until theyre level
with the floor.
PULLDOWN
Sets: 3 Reps: 12
Secure your knees

under the pad of a lat-
pulldown station, reach
up and grasp the handle
outside shoulder width.
Pull the handle down
to your collarbone,
squeezing your shoulder
blades together as
you pull.
If you hate cardio,
train legs in
every workout.
Youll burn more
calories each
session and
during recovery.

BODY
BOOK Home workout
Build convict
conditioning
Get yourself into impressive shape without having
to get locked up!
Movie sets give the impression that behind HOW IT WORKS W o r d s S a m R d e r P h o t o g r a p h y To m M e s M o d e l A e x M c D o n a d @ WA t h e t c

G r o o m i n g A l i c e T h e o b a l d @Joy G o o d m a n u s i n g L a b e l M a n d C l a r i n s M e n
bars is the best place to get in shape: loads of free Youll hit five basic types of movement in this
time, a collection of barbells and all the protein- workout: a push, squat, core move, bridge
rich gruel you can eat. Its not entirely true; good in this case, the reverse plank and a hand
kit is often scarce and hogged by the hardest, balance. Once youve got those moves dialled in,
meanest guys in the slammer. you can progress to tougher variations, such as a
That didnt stop Paul Wade getting fit. After one-arm pushup, one-leg squat or full handstand.
two decades in some of Americas most
DIRECTIONS
notorious jails, hes created Convict Conditioning,
Warm up with arm circles, then do the moves in
a bodyweight training plan that focuses on a
supersets all the reps from 1A, then the reps from
handful of basic moves that work every muscle
1B, then on to the next move. Do it all twice a week
and upgrades them to tougher versions as
and up the reps until you double the amounts given.
they become easier. This is the intermediate plan.

1A
LEVER PUSHUP
SETS 3 REPS 8 EACH SIDE
The entry-level version of the one-arm pushup. Get

on the deck, with one hand out on a lounge, chair or
other knee-high object. Use the support as you lower
yourself to the floor, then push back up. Once its
easy, graduate to the full one-arm version.
A B
1B
PRISONER SQUAT
SETS 3 REPS 10
Assume the position: keeping your hands behind

your head will put the strain on your glutes, where it
belongs. With your weight on your heels, squat until
your thighs are parallel to the floor, then stand up.
A B
2A
REVERSE PLANK
SETS 3 TIME 20SEC
Sit on the floor with your legs extended and press

your hands into the ground. Get rigid: press up until
your bodys in a straight line and pull your navel to
your spine. Brace everything and hold on.
2B
LEG RAISE
SETS 3 REPS 8 EACH SIDE
Lie on the floor with your legs straight out, hovering

just off the ground. Keeping your core braced, lift
them up in the air until theyre almost perpendicular
to the floor, then take a three-count to lower them
back to the hover position.
A B
3
CROW STAND
TIME 30SEC
This finisher tests your abs, shoulders and forearms.

With your hands planted on the floor and elbows
slightly bent, bring your knees to your elbows and
try to balance. Nailed it? Work on bringing your
feet together in the position. Then try straightening
your arms.

BODY
BOOK Muscle expert
The bottom line. Focus

on quality rather than
quantity to keep making
gains in the gym.
CAN I GET STRONGER THE EXPERT

NAME:
BRENDAN
BY TRAINING LESS?
CHAPLIN
SPECIALITY:
STRENGTH &
CONDITIONING
Save time and improve training results with this smart warmup plan devised by MMA
ght team coach Brendan Chaplin.
A lot of people assume that the more work

they put in at the gym, and the longer and
harder they push themselves, the better their
As a general rule, regardless of your training
experience, aim to only increase the volume of
any particular exercise by one set or one to two
A quality warmup should follow a RAMP
protocol: raising your pulse, activating
relevant muscle groups, mobilising your joints
results will be. Thats understandable it seems reps from workout to workout. and movement patterns, and focusing on
logical. But if you want to maximise your gains, potentiation, which means using power-based
the key is to focus on the quality of the work WARM TO THE TASK exercises to prime the body for whats to follow.
rather than the quantity. Another benefit of streamlining your main At best, the traditional treadmill approach will
Your body is capable of making only tiny, workout is that itll free up more time for a raise your heartrate and activate some muscle
marginal adaptations and improvements at any thorough warmup, which can help make your groups, but by missing out the other stages
one time. Once youve given it enough stimulus sessions even more productive. If you start youll be severely hampering your performance.
to make these changes, any additional work your workout with five minutes on the treadmill Warming up correctly will guarantee that the
you do after that point wont be making you any followed by some static stretching, stop that. right muscles are firing at the correct times.
better. If anything, itll hamper your progress
because youll need longer to recover afterwards
and wont feel as fresh when you start your next RAMP UP YOUR GAINS
session. Ideally, you want to do the smallest
amount of work required to stimulate growth in Add these exercises to your warmup on lower-body workout days to get the most
every workout and then immediately call it a day out of your session.
in other words, the minimum dose stimulates
OVERHEAD SQUAT REPS 5 SIDE LYING ROTATION BOX JUMP REPS 5
the maximum marginal gains.
REPS 10 EACH SIDE Jump explosively
How much work you need to do is relative Sink into a deep squat
holding an empty barbell or Lie on your side with knees onto a small box using
to your current fitness levels. For example, your arms to generate
a relatively new gym-goer who wants to get a stick overhead, keeping bent and arms extended
your chest up. Press palm momentum,
stronger might read about a squat workout of tors then step
through your heels and
ten sets of five reps and try it in his next session. return to ove down one
In theory, its a sensible protocol for building standing. floo foot at a time.
strength, but if hes only ever attempted three
sets of five in his previous workouts, hed be
wasting time. The fourth set would push him
Shutterstock
past his previous limit and force adaptation, but

subsequent sets would just add more stress to
his system and increase the likelihood of injury.

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Body Book Bench-press training
Make the bar bend

Add a whopping 10% to your bench
press in just six weeks by fighting the
urge to pile it on.
The secret to getting stronger is to not lift as heavy as possible. That sounds
strange, we know, but repeatedly loading up the bar and straining just leads
to injuries and burnout. We can help you bench so much weight that the bar bends,
By CJ Murphy but youll have to check your ego for the next six weeks. Do that, and theres a good
Photographs by James Michelfelder chance youll add another 10kg or so to your max.
How It Works W E E K I , D AY I
Youre going to hold

back a little bit on all 1
your bench-press
sets. Youll still use
BENCH
challenging weights, PRESS
but doing fewer reps Sets: 4 Reps: 5
than youre capable of Lie back on a bench
will keep you healthy Be hip. Use the power and grasp the bar with
and progress you in your hips to help you hands just outside
press by driving your
gradually. In Week 6, shoulder width. Arch
feet down at the moment
youll test your max the bar touches you and your back and tighten
yes, you can go all out using that tension to your glutes and abs.
then and youll see help you push it up. Plant your feet firmly.
where all that extra Pull the bar out of the
energy you saved went. rack and lower it to
Note: some exercises your sternum. Push
your feet into the floor
are taken to failure.
as you press the bar
These are the ones
back up. After youre
were not as concerned
warmed up, choose a
about lifting heavy with weight that would allow
and use to stimulate the you to do about eight
muscles that support reps but perform only
big benching. five per set.
Directions
Youll train the

bench press and
the muscles that
help you perform
it twice per week
(Day I and Day
II) for six weeks.
Perform your own
lower-body training 2 3 4
G r o o m i n g b y M a t t h e w Tu o z z o l i /A r t i s t b y T i m o t h y P r i a n o u s i n g K e r a s t a s e
on days in between.
Exercises marked PAUSED DUMBBELL INVERTED
A and B are BENCH FLYE ROW
done as a superset PRESS Sets: 3 Reps: As many
as possible
Sets: 4 Reps: 15
perform one Sets: 2 Reps: 2 at 60% Set a bar in a rack at
set of A and then of max Lie on a bench with a about hip level and
go immediately dumbbell in each hand. hang from it with your
Perform as you did the
to one set of B Press the weights legs extended in front
bench press but pause
before resting. the bar at your chest over your chest and of you. Pull yourself up
Weeks 1 and 2 of for a second. (Count spread your arms with until your back is fully
the program appear one one-thousand.) elbows slightly bent as contracted. Choose
here. Increase Squeeze your glutes and if youre reaching to give an angle that allows
volume as you go. try to push your toes someone a bear hug. you at least 15 reps.
through the front of your Lower the weights till
shoes as you begin to you feel a stretch in your
press the weight back pecs. Choose a weight
up. Use a weight thats that youre sure allows
60% of your max. (If you you 12 reps but perform
dont know your max, as many as possible.
guess conservatively.)

W E E K I , D AY I I
1
DUMBBELL
BENCH
PRESS
Sets: 3 Reps: 15
Lie on a bench with a

dumbbell in each hand
at shoulder level.
Squeeze your pecs as
you press the weights
above your chest.
3B
SHRUG
Sets: 3 Reps: 10
Straighten your torso

to stand upright with
the bar hanging at
arms length. Shrug
your shoulders as
high as you can.
4
FACE-PULL
Sets: 3 Reps: 20
Strong and safe.
Keep your lower Attach a rope handle
back arched to the top pulley of a
when you row. cable station and hold
an end in each hand.
Stand back from the
machine far enough
to feel a stretch on the
back of your shoulders
and pull the rope to your
forehead, flaring your
elbows out to the sides.
5A
TATE PRESS
Sets: 5 Reps: 8
Lie back on a bench with

a dumbbell (or kettlebell)
in each hand. Press the
weights over your chest
and flare your elbows
out. From there, bend
your elbows and lower
the weights towards
the top of your chest,
2 3A keeping your elbows
pointing out. When
DUMBBELL BENTOVER they touch your chest,
OVERHEAD ROW extend your elbows.
PRESS Sets: 3 Reps: 10
5B
Sets: 3 Reps: 15 Set a barbell on a rack
Stand holding a and grasp it with both DUMBBELL
dumbbell in each hands at shoulder CURL
hand at shoulder level. width. Take the bar out Sets: 5 Reps: 8
Brace your abs and of the rack and set your
feet at shoulder width. Hold a dumbbell in each
press the weights hand at your side. Curl
straight overhead. Bend your hips back and
lower your torso until both dumbbells while
its about parallel to the keeping your upper
floor. Row the bar to arms at your sides.
your belly. Squeeze your biceps.

Body Book Bench-press training
W E E K I I , D AY I
1 2
BENCH PAUSED
PRESS BENCH
Sets: 5 Reps: 4 PRESS
Perform as described Sets: 2 Reps: 1 at 63%
in Day I, but choose a Pause for two seconds
weight that would allow at the bottom. Use 63%
you six reps per set and of your max on each set.
do only four. W E E K I I , D AY I I
3 4
CABLE FLYE ONE-ARM 1
Sets: 3 Reps: 15 DUMBBELL CLOSE-GRIP
Attach D-handles to the ROW INCLINE
pulleys of two facing Sets: 4 Reps: 15 PRESS
cable machines set to (each side) Sets: 4 Reps: 12
shoulder height. Grasp
Hold a dumbbell in Set an adjustable bench
the handles and step
one hand and rest the to a 30- to 45-degree
forward to put tension
opposite arm and knee angle and set up as
on the cables. Press
on a bench. Pull the you would to bench
the handles in front of
weight up to the outside press. Grasp the bar
you and then open your
of your hip and lower it with hands just inside
arms until you feel a
until you feel a stretch shoulder width. Lower
stretch in your pecs.
in your lat. the bar to your upper
Squeeze your pecs as
you draw your arms chest and press.
back in front of you.
2A
LATERAL
RAISE
Sets: 3 Reps: 12
Hold a dumbbell in each

hand at your side. Raise
the weights up and out
90 degrees, keeping
your elbows straight.
2B
DUMBBELL
OVERHEAD
PRESS
Sets: 3 Reps: 12
Perform as described in
Week 1, Day II.
3 4A 4B
LAT TATE PRESS DUMBBELL
PULLDOWN Sets: 6 Reps: 8 CURL
Sets: 4 Reps: 12 Perform as described in Sets: 6 Reps: 8
Use a lat-pulldown Week 1, Day II. Perform as described in

station; reach up and Week 1, Day II.
grasp the handle outside
shoulder width. Pull
it to your collarbone.

BODY
BOOK Cardio expert
Mixing up your
distances can improve
your times across
the board and
boost motivation.
WANNA GET FASTER? THE EXPERT
RUN ODD DISTANCES

NAME:
GEORGE
ANDERSON
SPECIALITY:
The creator of the Intelligent Running training program, whos also a tness journo, ROAD RUNNING
explains how you can benet from avoiding traditional distances for a while.
Forget the marathons and half marathons.

For your next race, take on a distance
you havent run before. This isnt about being
as well as not having your previous times
looming over your head, your friends are less
likely to compare their own personal bests with
should find that going 6K further at a slower
pace gives you an endurance boost that really
benefits your 10K time.
some kind of running hipster, though there yours. As soon as you mention a half marathon Theres no great secret to training for
are psychological and physiological benefits or a marathon, the first response is, Ooh, unorthodox distances. You can easily adapt most
to running an unusual distance. what time did you do it in? Youll get a lot less standard running programs. Most plans get you
If youve run a lot of half marathons and 10Ks, of that if you announce youre running a 28K. to run for a set time rather than a particular
youll have a good idea what to expect during This isnt just about picking strange races so distance, so pick the training schedule for the
the race. Youll know the pace you want to you dont have to compare speeds with people, race length closest to yours and adjust the race
stick to and how the distance feels in your legs. though it can have a positive impact on your pace according to your target. It should only
No doubt youll have the same sort of race traditional-distance runs. If youre training for take one or two unusual events for you to
strategy for races of a similar length once a half marathon and you run a 16K, say, it tests improve your times in the traditional races
youve found something that gets you to the your race pace without the strain of running the so try a 39K or a 45K and a new marathon PB
finish line in a time youre pleased with, youre full distance. And if youre running a 10K, you could be just months away.
less likely to try a different strategy that might
improve your time (for example, a negative
split, which is where you run the second half
of the race faster than the first).
COURSE ODDITIES
But if you move away from that and change Popular races that dont conform to the traditional event distances.
the distance, youre in effect running a first-time
race you need a completely different strategy.
This will shake up your thinking. In fact, Id TWO BAYS TRAIL RUN SIXFOOT TRACK BROOME MARATHON
recommend going right back to square one, This annual event will really MARATHON Theres a traditional 42.2K on
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of mine once said that every time he trains, game. Smash 28km across Rural Fire Service, this 45km the 19.6K Life and Soul Run
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is a huge boost to motivation and starting
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your plan from scratch can be even more so.
Shutterstock
tracks to bitumen. Dromana, across a yowie along the way. time you lace up. Broome,
Victoria, January 17, 2016. Katoomba, NSW, March 12, WA, July 10, 2016. broome
LESS PRESSURE, MORE SPEED twobaystrailrun.com 2016. sixfoot.com marathon.com.au
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BODY
BOOK Scientic nutrition
Testosterone levels
can be managed by eating
simple, healthy plants
and taking supplements
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Man up!
Low testosterone
can hurt
everything from
Heres a scary thought:
you may be less of a man
than your father was at least
Fenugreek
This herb, used for
Ginger
You know this
Tribulus terrestris
It sounds like a
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By Joy Ronson testosterone levels has been shown showed consuming
rates of obesity and the wider use of versus a placebo in to fight nausea, six grams of tribulus
medication these days). Having low a double-blind trial. inflammation and root for 60 days
T is associated with decreased sex Fenugreek may also even cancer; and, improved erections
drive and less muscle mass, and one be helpful if you feel according to a 2012 and frequency of
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levels of testosterone may raise
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Australian Mens Fitness February 2016

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ACTIVITY TRACKER SMARTWATCH HEART RATE MONITOR

FOUND AT YOUR LOCAL by

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FEBRUARY 2016 MENS FITNESS 19

difficult than the other.

FEBRUARY 2016 MENS FITNESS 21

Prop a barbell into

you should of your gym. Hold the

be doing down with it in front

Build better legs

UPG UPGRADE YOUR FOOTWEAR (OR GET RID OF IT)

LIFTING SHOES SOCKS CANVAS SHOES

22 MENS FITNESS FEBRUARY 2016

While you may not feel as

24 MENS FITNESS FEBRUARY 2016

Worlds away from whats expected

Hit the woods fora

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FEBRUARY 2016 MENS FITNESS 31

32 MENS FITNESS FEBRUARY 2016

REAL MEALS FOR REAL MEN

FOOD AS FUEL YOUR DINNER LEAN

The Perfect Brew

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Illustrations by Har vey Symons

Enough preaching! Machine curls put

34 MENS FITNESS FEBRUARY 2016

I didnt take notice of body

experienced the pain his frame down to

36 MENS FITNESS FEBRUARY 2016

what else might your body.