Australian Men's Fitness - February 2018

L ABOUT
TEST TERONE
OSTERS
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TRAIN EV
VERY MUSCLE
MAXXYYOUR
NS
GAINS IT
4
SE
HE
TOP R
FIT T
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FOR MASS
HEAL THAT
BEST BIKE
E BROKEN HEART
FOR YOU
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HICH
YM IN
2018?
TRAIN YOUR
Y
Mensfitnessmagazine.com.au
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Find m o r e t h a n
f i n i s h l i n e .
just the
100KM AND 50KM | 23–25 MAR 2018

ME LB OU RN E THE DANDE NONGS AND YARRA RANGE S
100KM AND 55KM | 22–24 JUNE 2018

BR ISB AN E MOUNT GLORIO US TO MOUNT COOT- THA
100KM AND 50KM | 24–26 AUG 2018

SY DN EY HAWKE SBURY TO THE HARBO UR
100KM AND 50KM | 5-7 OCT 2018

PE RT H THE PERTH HILLS
Photo: Keith Parsons/OxfamAUS

feb.
46
Summer
cocktails.
29
Don’t let a
broken heart
hit so hard.
101
Best bike
for you.
Breakthroughs 38 Fast & fresh 48 Events

Two easy, healthy Five reasons to run the
muscle meals. Great Ocean Road.
17 Gold standard
40 Endurance 50 Fashion
A winning formula for
Ben St Lawrence on Your summer style
basketball teams.
long-distance racing. checklist.
18 Nutrition 52 Recovery
The case for 42 The big reveal
Got an STD? Here’s With Olympic swimmer
a big brekkie. Mitch Larkin.
how to spill the beans.
20 Fitness
No such thing as 44 Perfect eggs
How to make an
fit and fat?
omelette like a pro.
22 Health
46 Mix it up
Why you should get
Your round? Try our
a dog already.
cocktail recipes.
24 Mind Features
Your smartphone 38
vs. your brain. WHIP THIS UP
TONIGHT. 54 Fit club 85 You can do
26 Weight loss What’s Brad Pitt’s secret? better than this
How horror movies How the star stripped down Four tastier ways with
burn calories. and bulked up for Hollywood. tuna (than eating it
straight out of the can).
Game Changers 60 Best of
both worlds 91 The test for T
Dom Cadden proves Need to boost your
30 Run to the hills strength and endurance testosterone? Here’s
Hill training improves can go hand in hand. what you need to know.
strength and efficiency.
66 25 ways to change 94 Which gym in 2018?
32 Body comp your life in 2018 The best gym for your
How a DEXA scan can Smart advice to make this health and fitness goals.
get you to your goals. year your greatest yet.
101 Chain reaction
35 Lift your way lean 74 Build any body part From road bikes to e-bikes
Hoist iron to shift How to sculpt a strong and everything in between,
that spare tyre. and balanced physique. we’ve got the ride for you.
feb. 85
Tuna tempters.
66
Change the
game this year.
The Body Book
106 This time, it’s war 122 No kit? No problem

Whip yourself into shape
with battle ropes.
Don’t let the absence
of equipment prevent
you burning fat and
106
On the ropes.
108 Join the movement building muscle.
A six-move circuit to burn
fat and boost fitness. 124 A call to arms
Take amino acids to help
112 A new path your muscles grow bigger
to strength and stronger in less time.
How to do the bottom-
up kettlebell press.
ON THE COVER
Regulars
114 EZ-bar does it 74
Five tips for greater, faster Brad Pitt
BUILD UP PHOTOGRAPHY:
muscle mass gains. WEAK AREAS. 10 View from the top GET T Y IMAGES
117 Must tri harder 12 Training diary

Transform your triceps with 14 Hot shot
this superset session for 126 Scoreboard
thicker, stronger arms.
129 Subscriptions
LIGHTER.
FASTER.
STRONGER.
Distance Carbon Z Trekking Poles
Alpine Start Hoody
BD Athlete Joe Grant | Zion, Utah Fredrik Marmsater

V IE W FRO M T HE T O P
’
Welcome EDITORIAL
Editor Todd Cole
to 2018
todd@mensfitnessmagazine.com.au
Associate Editor Alison Turner
alison@mensfitnessmagazine.com.au
Sub Editor Karl Mayerhofer
F
ART
Art Director Tania Simanowsky
SUBSCRIBE TO irst off, let’s recap: how was last year, taniasdesign@optusnet.com.au
MEN’S FITNESS fitness-wise? Did you tackle any big goals? SUBSCRIPTIONS
255 WAYS TO IMPROVE YOUR
R LLIFE
IFE IN 2018 AL ABOUT
TESTOSTERONE
BOOSTERS
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Did you lose the weight you wanted to or Subscriptions Manager Julie Hughes
(02) 9439 1955; subs@mensfitnessmagazine.com.au
did you put some on? Did you hit any PBs
TRAIN EVERY MUSCLE
BU
UILD ANY BRADD or just stay the same? Did you become the PUBLISHERS
BODY PAR
R PITT
T Todd Cole, Ian Brooks
MAXXY
YOUR
GAINS
S STILL F
FIT
AT 54
man you always wanted to be? Be honest with yourself.
Give your year (in terms of fitness and health) an audit ADVERTISING
99
9
TOPP
LO
OSE
THE
T
BE R
EER Commercial Director Tim Fernandes
FIT
TIPS
T
GUT
G
and then a score. How’d you go… out of 10? tim@mensfitnessmagazine.com.au; 0405 983 707
+
If it was anything less than a 10, then it’s time to
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ODYSSEUS PUBLISHING PTY LIMITED
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FEBRUARY2018 $8 50
HICH ABN 39 122 001 665

M IN
this year, let’s aim to make it better than 2017. Start Level 2, 174 Willoughby Road, Crows Nest, NSW 2065
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10 MEN’S FITNESS FEBRUARY 2018

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● Training diary
1 MONTH
AWAY
February 3
Cradle
2 MONTHS
AWAY
March 10
Six Foot Track
3 MONTHS
AWAY
April 6
Kathmandu Neverest
Mountain Run Marathon Where: Dandenong
Where: Cradle Where: Explorers Tree, Ranges, Vic
RUNS
Mountain, Tas Katoomba, NSW What: this vertical test

What: an estimated What: a 45km path of endurance requires
82km one-day trail stretching across the you or your team to
run that traverses Blue Mountains from ascend and descend
Tasmania’s famous The Explorers’ Marked the same track until you
Cradle Mountain to Lake Tree near Katoomba complete the equivalent
St Clair Overland Track. to Jenolan Caves. of the height of Everest.
More info: More info: More info:
cradlemtnrun.asn.au sixfoot.com projectneverest.com
February 19 March 25 April 14

Lake Hume Rotary Ride Contact Epic
Cycle Challenge the Range Where: Lake
Where: Where: Hawea, NZ
RIDES
Wodonga, NSW Toowoomba, Qld What: head to

What: a multi-distance What: four rides for NZ’s South Island for
participation cycling all ages and abilities - 160km, 125km or 95km
event starting and choose from the rides and enjoy the
finishing at Wodonga 58km, 85km, 100 Mile beautiful high country
Racecourse. Challenge (164km) and station scenery while
More info: Classic 112km. you pedal like fury.
lakehumecycle More info: More info:
challenge.com.au ridetherange.org.au lakehaweaepic.co.nz
February 16-18 March 25 April 8

TRIATHLONS
Big Husky Bunbury City The Triathlon Series

Triathlon Festival Classic Triathlon Where: Kurnell, NSW
Where: Huskisson, NSW Where: Bunbury, WA What: sign up for
What: as well as the What: gives the Sprint (750m/20km/
ultimate distance race, participants two options: 5km) or Enticer (300m/
the Huskisson triathlon either a standard-length 10km/2km) at Kamay
program includes sprint- triathlon or a smaller Botany Bay National
and enticer-distance enticer-length triathlon, Park in Sydney’s
triathlons, an ocean along with a duathlon southern suburbs.
swim and fun runs. and kids triathlon. More info:
More info: elite More info: thetriathlonseries.
energy.com.au bunburytriclub.com com.au
February 25 March 10 April 6-8

MS Swimathon Mooloolaba Wet & Wild
Where: Gold Ocean Swim Weekend
Coast, Qld Where: Where:
SWIMS
What: get your Mooloolaba, Qld Shell Cove, NSW

mates and colleagues What: a 1km, What: an awesome
into a team and swim M-shaped ocean adventure-filled training
a 12-hour relay to raise swim off Mooloolaba weekend to help
funds for Queenslanders Beach as part you develop ocean-
living with multiple of the Mooloolaba swimming skills and
sclerosis. Triathlon Festival. boost your fitness.
More info: More info: More info:
msswimathon.com.au ap.ironman.com oceanfit.com.au
February 17 March 24 April 28

Paddy Pallin Spartan Spartan
ADVENTURE
Adventure Series Race Sydney Race Brisbane

Where: Lake Where: Where:
Macquarie, NSW Brownlow Hill, NSW Peak Crossing, Qld
What: for two-person What: try the 7km What: try the
teams tackling mountain Sprint, the 13km Super, 7km Sprint, the 21km
biking, running/trekking the 21km Combo or Beast or the 42km
and kayaking, these the team-based Ultra Beast. Expect
nonstop events will Hurricane Heat. Expect plenty of leg-testing
take between two and plenty of leg-testing hills and loads of mud.
six hours to complete. hills and loads of mud. More info:
More info: paddypallin More info: spartanrace.com.au/en
adventure.com.au spartanrace.com.au/en
Got an event in your state that MF readers can train for in 2018? Email details to alison@mensfitnessmagazine.com.au with a couple of good action photos.

● Hot shot

Content Poo .
Not so slack
Photo g rap h e r: Ke i th L adzinsk i/ Re d Bu
Slacklining is the art of balancing and walking along a

suspended length of webbing that’s tensioned between
two anchors. You might have seen hippies trying it out
at your local park, running a line between two trees.
Lightweights. Here, competitive slackliner (yep, it’s a thing)
Alex Mason makes his way across Corbet’s Couloir in
Jackson Hole, Wyoming, USA on August 21, 2017.
FEBRUARY 2018 MEN’S FITNESS 15

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Hard-hitting news from the cutting edge of modern researc
Breakthroughs
Gold
standard
James Cook University
scientists have come up
with a winning formula
for basketball teams looking to
take home Olympic gold. The
scientists found Olympic success
in basketball comes down to two
main factors. “We measured 12
team performance indicators and
found that it was a combination of
field-goal percentage and defensive
rebounds that provided the greatest
probability of winning (>93%),”
says JCU Associate Professor
Anthony Leicht. The scientists
have established a practical
model coaches can use to make
different game plans based upon
accumulating key performance
indicators. Bring on Tokyo 2020.
F EJ B
ARNU A R Y 2 0 1 8
7 MEN’S FITNESS 17
Breakthroughs
The case for a

big breakfast
If you eat a quick bite before
work, a decent-size lunch and a
hefty dinner, consider reversing
your menu – you may drop a few kilos.
In a new Journal of Nutrition study of
more than 50,000 adults, those who
made breakfast their largest meal and
ate progressively less through the day
were leaner than those who did the
opposite. That’s because your body
produces insulin more efficiently in the
morning, allowing it to burn off more
calories from a meal, explains study
co-author Dr Hana Kahleova. “If you
eat the exact same meal morning, noon
and night, the most fat will be deposited
in your body after the evening meal.”
Dr Kahleova’s advice: “Follow the ancient
Make your
mornings proverb: eat breakfast like a king, lunch
majestic.
like a prince and dinner like a pauper.”
How to actually resist junk food BREADY FOR IT? Pickle power
■ Ifyou’re cravingice associate with them. ■ Ask any endurance for increased
cream, you might So each time we give athlete his beef strength and
think it’s OK to have in to one of these with sports nutrition determination, and
a scoop. Don’t – you’ll urges, we further products and he’ll tell modern medicine
only wind up craving condition our bodies you they tend to be affirms that pickles’
more, says a study and brains to expect sickly sweet. Citrusy sodium acts to
in Obesity. That’s the food. The solution: drinks, chocolate goo replenish the
because we tend to “Remove the and fruity beans are electrolytes lost
associate food with stimulus,” Apolzan tolerable for the first through sweat during
internal feelings, like says. Don’t keep junk dozen kays but can vigorous exercise,
anxiety, or external food in the house, turn revolting in the says nutritionist
stimuli, such as and if you’re in a place Love bread but want final stretch – just Sarah Koszyk. Pickle
watching football, says where you always to cut carbs? Herman when you need juice, studies have
study author John snack, change your Brot Lower Carb energy to power shown, can also
Apolzan. Whenever scenery until the Bread contains a through the finish prevent muscle
we experience these craving passes. unique combination line. For your next cramping. “The
emotions or situations, “Only this will reduce of wholegrains and race or intense acidity of the vinegar
we automatically cravings in the future.” legumes to bring you training session, try cues the brain to
crave the foods we a low-carbohydrate an ancient fuelling tell muscles to stop
(only 2.3g per slice), method: pickles. contracting and
low-GI, high-protein Legend has it that relax,” Koszyk
(11.7g per slice) Julius Caesar fed explains. Mustard
bread that you can them to his troops may have the same
eat with impunity. It anti-cramping
contains no artificial effect, she adds.
colours, flavours or
preservatives and has
a moist and delicious Pickles’ sodium
taste and texture.
acts to replenish
Whooh-hooh –
sambos for everyone! the electrolytes lost
hermanbrot.com.au through sweat.

Fitness
Breakthroughs
Competitive male
triathletes face a higher
Hard on risk of myocardial
fibrosis.
your heart
Competitive male triathletes
face a higher risk of a potentially
harmful heart condition called
myocardial fibrosis, according to
research recently presented at the
annual meeting of the Radiological
Society of North America. The
increased risk, which was not
evident in female triathletes,
was directly associated with
the athletes’ amount of exercise.
Myocardial fibrosis is scarring
of the heart. It usually affects the
pumping chambers, also known as
the ventricles. The condition might
progress to heart failure. While regular
exercise has beneficial effects on the
cardiovascular system, previous
studies have shown the presence of
myocardial fibrosis in elite athletes.
FACT OR Got the skills?

Ask Men’s Fitness FICTION?
■ Being a great The researchers
What exercise If you want to be fit decades soccer player is found it was skill
is best for down the road – and lower all about skill. So that was the most
guaranteeing a your risk of cancer, heart
says a study from important.
disease, diabetes and There’s no such
healthy old age? the University “Higher skill allows
dementia – take up tennis, thing as being
join a soccer team or train
of Queensland, players to have a
“fat and fit.” which used greater impact on
for a triathlon now. Middle-
Even if you aced analytic techniques the game,” says
aged men who do any kind of
your last physical, developed in Professor Robbie
physical activity are 3 times
more likely than sedentary if you’re carrying evolutionary Wilson, who led the
guys to be active when a gut, your odds of biology to determine study. “Accurate
they’re older, according developing heart the impact of passing and greater
to a study in BMJ Open. If disease are still a player’s skill, ball control are more
you get into a sport, work up to 28 percent
athletic ability and important for success
to improve your skills and greater than a
balance on their than high speed,
find friends who share your normal-weight
success in a game. strength and fitness.”
passion, you’re more likely bloke’s.
to keep it up as you age. This comes from
“Another possibility is that a report that
sports in midlife may help tracked more
maintain physical function than half a million
later, increasing physical people over
and psychological readiness 12 years, and it
for activity in old age,”
reinforces that
researcher Daniel Aggio
there is no such
says. Try revisiting the game
thing as healthy
you played as a kid, since
your body will remember the obesity. What big
balls you
motor skills and you won’t
have.
have to start from scratch.

Health Breakthroughs
A dog’s life
Don’t have a dog? Consider adopting one, You don’t need 101
because people with dogs have healthier Dalmatians to live
hearts, according to new research published longer – one will do
in Scientific Reports. In the study, researchers the trick.
analysed the correlation between dog ownership and
heart health. The sample size was huge: 3.4 million
adults aged 40 to 80 living in Sweden over a 12-year
period. As dog-lovers might expect, men and women
who welcomed pooches into their respective families
were 11% less likely to have heart disease. In fact, dog
people were also 33% more likely to live longer.
The reason? Pups provide social and emotional
support, keep you active and even change your
body’s microbiome like a probiotic. As your French
bulldog would like to remind you, dogs carry
around bacteria that can help (though
sometimes hurt) your health and mood.
“Dog ownership was especially
prominent as a protective factor
for people living alone,” lead
study author Mwenya
Mubanga says in
a press release.
Get off your arse SNIP TO IT Shades of grey

■ A study from James of muscle tone. ■ If losing your hair
Cook University in Qld People also talked and going grey isn’t
has found that nearly about weight gain enough of a downer,
three quarters of and the way sitting premature balding
office workers believe down all day reduced may be linked to an
there’s a negative their motivation. Ofallthewaysto increased risk of
relationship between experiencemore prostate cancer. and recorded the
A variety of
sitting down all day at satisfyingorgasms, It could also be incidence of lesions
behaviour change
work and their health. revuphowoftenyouget associated with that indicate early
strategies were also
The study surveyed itonandsuper-charge coronary artery heart disease.
suggested. These
140 office workers on yoursexdrive,who disease in guys The findings?
included alarms
the perceived link knewavasectomy aged 40 and under, Some 50 percent
or alerts to prompt
between sitting time wouldwork?Yep,asnip according of the men with
standing, or
and health, with 100 candothetrick,says to new research coronary artery
computer software
people responding researchinthe Central presented at the disease had
that freezes the
that more sitting time EuropeanJournal annual conference premature greying,
computer for a set
had a negative effect. ofUrology.Scientists of the Cardiological versus 30 percent
period of time,
Back complaints interviewed294 Society of India. of those without
staying on your feet
were the most couplesinwhichall Scientists looked whiter strands.
in meetings or the
common worry, then themenrecentlyhad at 800 Indian men The bald guys,
lunchroom and
neck aches and loss vasectomies. under 40 with meanwhile, were five
standing desks.
Researchersfound coronary artery times more likely to
thesniphadnonegative disease, alongside have heart disease.
impactonsatisfaction a control group Grey-haired
I don’t give a sit. forwomen.Moreover, of 1200 similarly aged young men were
vasectomiesresulted men without the also found to be
ingreatersexual disease. four times more
satisfactioninmen, The researchers likely to develop CAD,
whoexperiencedbetter gave the men a full which closely
orgasms,stronger battery of tests, rated matches with the
erectionsandincreased them on a baldness risk increase from
sexualdesire. and greying scale, being obese.

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Mind Breakthroughs
Not so smart
We all know that people spend way
too much time on their smartphones.
However, too much online browsing
can have negative consequences. A study by
Dr Hyung Suk Seo, professor of neuroradiology
at Korea University, examined a number of young
people (mostly teenagers) diagnosed with
smartphone or internet addiction. The work
studied their brain activity through the use
of magnetic resonance spectroscopy, a type
of brain scan. After running a series of tests,
researchers found that the teenagers with a
smartphone addiction were far more likely
to have symptoms of depression, anxiety,
insomnia and impulsivity. Likewise, the MRS
scans revealed that the addicted teens had
a higher level of gamma aminobutyric acid, or
GABA, in their brains. GABA is a neurotransmitter
that is often linked to cases of anxiety and
depression. Thankfully, the increase in GABA
is not permanent, and the researchers believe
Just say no.
it can be normalised with proper therapy.
Remember this ON THE NOD Risky business

■ The benefits of the same make ■ Need to make an also found that
HIIT are seemingly and model. important decision? impairments of a
endless, and now These findings are The act of nodding your Don’t do it while specific brain circuit
experts have found important because head can make you you’re stressed. underlie this
another plus: it can memory performance appear more likeable A study from the abnormal decision
boost your memory. of the study and approachable, Massachusetts making, and they
Scientists from participants, who were says a Japanese study. Institute of showed that they
McMaster University all healthy young Short video clips of Technology, US, has could restore normal
in Canada have found adults, increased computer-generated found that making behaviour by
that six weeks of over a relatively short figures nodding, decisions in what manipulating this
intense exercise period of time. The shaking their head or they call a cost- circuit. If a method
showed significant findings could have staying motionless benefit conflict (for for tuning this circuit
improvements in implications for an were shown to 49 men example, when in humans were
what is known as ageing population and women aged 18 choosing between developed, it could
high-interference which is grappling years or older, who two options that have help patients with
memory which, for with the growing then rated the figures’ both positive and disorders such as
example, allows us to problem of diseases attractiveness, likability negative elements, depression, addiction
distinguish our own such as dementia and approachability such as deciding and anxiety, which
car from another of and Alzheimer’s. on a scale of 0 to 100. between a job with a often feature poor
The researchers high salary but long decision-makin .
found the likability and hours, and a lower-
the approachability of paying job that allows
the nodding figures was for more leisure time),
30% higher and 40% is dramatically
higher respectively affected by chronic
than that of figures stress. In a study of
shaking their heads or mice, they found that
staying motionless. stressed animals
The results were similar were far likelier to
for both male and choose high-risk,
female observers. high-pay-off options.
The researchers

R
World record for
eating a 30.5cm
Weightloss Breakthroughs
pizza: 23.62
sec, set by
Kelvin Medina,
Philippines.
Slowly does it
Quit shovelling food into your mouth
à la Homer Simpson. Gobbling
down meals as fast as you can may
lead to health problems like weight gain
and stroke, says a new study presented
at the American Heart Association’s
recent Scientific Sessions meeting.
Research has shown that fast eaters
can increase their risk of developing
metabolic syndrome. The condition
is diagnosed when at least three of
the following risk factors are present:
abdominal obesity, high fasting blood
sugar, high blood pressure, high
triglycerides and low HDL (or good)
cholesterol – and it can up your risk of
heart disease, diabetes and stroke.
The study tracked the health of more
than 1000 Japanese men and women
with an average age of 51 who showed
no signs of metabolic syndrome at the
beginning of the research period. After
five years, researchers found that the
gobblers were almost 12% more likely to
have developed metabolic syndrome over
the normal eaters (6.5%) and the slow
munchers (2.3%). Overall, wolfing down
food was linked to increased weight gain,
higher blood pressure and a bigger gut.
SLEEP ON IT
The horror...
Ask Men’s Fitness
Do calorie counts To ascertain out
The 10 best calorie-
Morehoursinthe on menus make a whether adding calorie
burning scary movies
sackcouldhelpyou information affects
difference?
The Shining slimdownbylimiting people’s food decisions,
184 calories researchers from the
thecontrolthatgenes
University of Sydney
Jaws haveonweight,
looked at more than 200
161 calories accordingtoanew
studies into consumer
The Exorcist studyintothesleep and retailer habits.
158 calories patternsandBMIsof The findings? Putting
Alien morethan1000 calorie info on menus
152 calories twins.Onaverage, led customers to reduce
peopleinthestudy their consumption
■ Watchingahorror measuredthe heart Saw
slept7.2hoursanight, by an average of 27
133 calories
flickcanseeyou rate, 02intake butthosewhoslept calories per meal, and
burnaround150 andC02 outputof A Nightmare on Elm forlessthanseven influenced restaurants to
calories–thesame participants before, Street hourshadahigher serve 15 fewer calories
asaquickjogora duringandafter 118 calories per meal. Women, in
BMIthanthosewho
30-minutewalk, they watcheda Paranormal Activity sleptmorethannine. particular, took notice
600
according toa study horrormovie– found 111 calories Geneticsalsohada of the calorie counts
fromtheUniversity that thenumber greaterinfluenceon – they ate an average
The Blair Witch Project
theBMIofshort 60 fewer calories per
ofWestminster,UK. ofcalories burned 105 calories
meal. The healthiest-
Andthescariest increased byatleast The Texas Chain Saw sleepers,with70%of
minded among us?
moviestend to a thirdwhile the Massacre theirbodyweight
Overweight people,
provokethehighest participants were 107 calories controlledbygenes,
who ate 83
calorieburn. viewingsomething comparedto32%for fewer calories
[Rec]
Researchers–who with fearfactor. 101 calories
thelongsleepers. per meal.

EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU
GameChangers
Taken
a hit?
Sure, you might
strike out. But
you could hit
a home run.
If you’ve been hurt in love

before, your fear of getting
dumped again could kill
romance and commitment in any new
relationship, according to a new study
from the Vita-Salute San Raffaele
University in Italy. Scientists studied
couples and the state and dynamics
of their relationships, and found that
participants’ romantic feelings and
levels of commitment towards their
partners were more intense when
no mention was made about the
possibility that their relationships
could end. Romance and commitment
diminished when they heard that
there could be either a high or low risk
of a break-up. So if you want your new
love to work, forget about heartbreak
and just enjoy the ride together.

● Game Changers Cardio
Run to the hills

Training on a gradient improves strength
and running economy – if you do it right.
1 2 3
Choose a good hill Keep it quick Keep moving
your arms
■ Go steep, but not ■ Resist the urge to
too steep. A study slow down too much. ■ Hill runs are a
published in the “Maintain a fast leg full-body endeavour.
Journal Of Applied cadence,” says Ieuan “The faster your
Physiology found Thomas, a Saucony arms move, the
that anything over UK athlete and faster your legs
9° (the max on most British world will move, too,”
treadmills) is more championship says Thomas. “Use
efficient to walk representative. them to generate
than run. And “Think about your more leg power.” “The faster your
keep it short – ground contact and arms move, the
WHY IT WORKS
10- to 30-second ‘springing’ back off faster your legs
The idea that our
intervals beat the ground as soon
endless slogging. as possible after
arms and legs are will move, too.”
“neurocoupled”
contact.”
WHY IT WORKS as a result of our
You’ll recruit more WHY IT WORKS
evolution from
fast-twitch muscle Your tendons quadrupeds is
fibres by going near naturally store speculative, but
maximum intensity, some energy with studies are clear that
so go for intervals each step. Landing arm-swinging works
you can only on your heels or for power generation.
maintain for a short slowing down will Tone it down on the
time to overload only make you flats for greater
your muscles and less efficient and efficiency.
get your nervous more tired.
system firing.

MF CHALLENGE
CAN YOU TACKLE

THE RED BULL 400?
Running 400 metres

doesn’t sound like much of
a challenge, does it? But
what if you were to run those
400 metres at an altitude
4 5 6 close to 200 metres and as
a pure uphill sprint? That’s
Resist the lean Watch the terrain Enjoy the a race guaranteed to put
downhills the participants’ calves,
■ You’re going to ■ Even if you’re not quads and endurance to the
want to hunch up like going to race off road, ■ “Avoid the ultimate test.
Rocky. Don’t. “Fight it’s worth doing it in temptation to Now in its seventh
the urge to lean too training. “If you’re lean back on the year, Red Bull 400 is set to
far forward,” says going off road, be downhills,” says conquer 14 ski jumps in as
Thomas. “This will wary of loose and Thomas. “It’s a waste many single events across
reduce your range of uneven terrain,” says of energy. Instead Europe, Asia and North
motion, leading to Thomas. Look up and America, putting racers
of striding further
a shorter stride and ahead to spot your all over the world through
and braking, up your
one of the toughest tests
less power output.” next foot placement, cadence and focus they will ever face. As well
Instead, let yourself rather than looking on turnover.” A 2008 as introducing seven new
angle naturally directly at the ground. study found that venues this year, the first-
towards the incline. WHY IT WORKS anything steeper ever official Red Bull 400
WHY IT WORKS Off-roading will than 5.8% will start World Championships will
Lean too much and force you to change to wreck your form. be held in mid-July.
you’ll end up bending your gait and work While no events are
WHY IT WORKS
planned for Australia
at the waist, which on balance, activating Artificially yet (bummer), you can
will constrict your and conditioning increasing your find events elsewhere at
hip flexors and suck stabiliser muscles stride rate can train redbull400.com
away energy. Keep that don’t normally your neuromuscular
a straight line get a look-in on system to work
between your legs, the road. faster. Short bursts
hips and shoulders. of speed on the flat
will also work, but
downhills are better.
Hit the hills and

train in bursts
to recruit more
fast-twitch
muscle fibres.

● Game Changers Body comp
More than skin deep

need more work.
“We get a lot of people
Not seeing results? There is a smarter way to track your progress.

fromthegeneral
public,”saysTozer.
“Wealsogetveryactive
individualssuchas
14-20
Healthy ranges of
bodybuilders;weget body fat range from
celebritiesandweget
14-20% for men.
More than 25% is
proathletes–atthe
When andBoneoffersa anyimbalances. considered to be
momentwe’redoing
unhealthy.
W you’re
tryingto
mobileandin-house
DEXA(dual-energy
Follow-up scanscan
ascertainwhether
scansfortheSouth
SydneyRabbitohsand
loseweight x-rayabsorptiometry) ornotyourtraining
theNSWWaratahs.”
orgainmusclemass, scanservice. programisworking.
Whiletopathletes
sometimesthe DEXAwasoriginally Basically,ifyou
haveexperienced them real advice that
bathroomscalesjust developedtomeasure wanttotrackchanges
trainerstointerpret is scientifically based
don’tcutit.Afterall,the bonedensity,butcan inyourfitnessand
theirDEXAresultsfor and not just a fad.”
numberonthescale alsoofferaccurate health–whetherit’s
them,regularclients
tellsyoulittleabout measurementsofyour todeterminewhere
aren’tlefttodecipher The right advice
whetheryou’relosing bodycomposition. you’reatabaseline
resultsontheirown.
fat,losingmuscleor ”Itlooksathowmuch levelortotrack
“Whenpeoplecome With their in-house
makinganygains. muscleandfatyou yourprogressafter
tousforthefirsttime,it DEXA service and
Whatyoureally have –notjustyour commencinganew
doesn’tmatterifthey mobile DEXA van, Body
needisamorein- totalweight,”saysRhys exerciseordiet
don’tknowwhereto and Bone are helping
depthanalysisto Tozer,exercisescientist program–aDEXAscan
start,”Tozersays.“The Sydneysiders reach
provideaccuratedata andclinicmanagerat isthegoldstandard.
firstthingwedoishelp their goals by providing
thatyoucanuseto BodyandBone. “The
themunderstandthe accurate insights into
trackyourprogress resultsyougetnotonly Measure of success
make-upoftheirbody body composition and
andseewhether giveyouabodyfat
composition,butmore offering individualised
whatyou’redoingis percentage,itwill BodyandBoneboasts
importantly,what advice that gets
actuallyworking. determinehowmuch clientsfromavarietyof
goalstheywantto results. And for
EnterBodyandBone, fatyouhaveineach differentbackgrounds
achieve.Wehelppeople Tozer, seeing clients
aclinicinSydney areaofthebody.” –fromaverageJoesand
setgoalsandwegive reach their goals is
thatoffers avarietyof ADEXAscancanalso Joanneswhowant
adviceandguidance the most motivating
servicestohelppeople showyouyouroverall toshedafewkilosto
basedonthosegoals. part of the job.
reachtheirgoals. leanmusclemassand professionalathletes
“Ourclientswantto “Especially people
Aswellasmassage muscledistribution whosetrainersare
getprofessionaladvice who come in and say,
therapyandnutrition throughoutthebody, lookingtogetthat
–notjustfrompersonal ‘I’ve always had fat
consultations,Body aswellas identify extraedge.Athletes
trainersorstaffatthe around my stomach –
rehabilitatingfrom
gym.Theywanta I just can’t lose it, it’s just
injuryalsouseDEXA
If you want to track changes in your scanstomeasure university-qualified always there,’” he says.
fitness and health, a DEXA scan is the exercisescientistwho “People accept it as the
muscleimbalances
willactuallygive norm but it’s usually
gold-standard measurement. andseewhichareas
not the case. They’ve
usually got the wrong
advice, or they have
tried things in the past
that haven’t worked
so they’ve given up.
“We can show people
that you actually can
make those changes.
Of course, every
individual is different,
everyone’s metabolism
works differently, so we
like to get to know the
person individually to
help with their goals
and look at specific
things that would be
applicable to them,
rather than generic
guidance – not
everyone gets the
same results from
doing the same things.”
Body and Bone use InMed DEXA systems (inmed.com.au). For more info, head to bodyandbone.com

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● Game Changers Training
01Go for multi-
Liftyour move sets
■ Doing straight sets of
waylean a single lift is the right

approach for building
muscular strength, but
doing different moves
Lifting weights is one of the best ways back to back – or even
to shift your spare tyre. Follow our doing many different
fat-burning formula to get lean faster. lifts in a circuit – is a
better path to follow
when losing your belly is
the priority. A superset
is one move followed
by another with little or
no rest in between and
can either target the
same muscle group (eg,
biceps), antagonistic
Forget straight muscle groups (biceps
sets: supersets and triceps) or upper-
and circuits are and lower-body muscle
the way to go for groups (biceps and
fat-burning. quads). A tri-set is three
lifts grouped with little
or no rest, while a giant
set is four or more
moves. Quite when
a giant set becomes a
circuit is semantics, but
the effect is the same:
greater increases in
heart rate and muscle
fatigue, which is the
key to creating the
conditions for your body
to tap into fat stores.

● Game Changers Training
02 Do full-body
workouts
– and involve multiple
muscle groups should
take up the majority
■ To build muscle, of your gym time. If burning fat
it’s better to focus on The reason is simple: is your focus,
training one or two the more muscles it makes sense
muscle groups per involved, the more to do full-body
session to work them weight you can lift; the
workouts each
hard and fully initiate heavier the weight, the
harder your muscles time you go to
the process that
creates new muscle must work to manage the gym.
tissue. But if burning it; the harder your
fat is your focus, it heart and lungs must
makes sense to do work to pump blood
full-body workouts and oxygen to the
each time you go working muscles, the
to the gym. As with more calories you burn
doing supersets and during your workout
circuits, this is because and in the hours after
of the heart-pumping your session. That’s
benefits – keeping because your body
rest periods short must increase your
is again important. metabolism – the rate
Working more at which you burn
individual muscle calories – to repair the
groups every session damage done to your
also requires greater muscles and repay
energy consumption the oxygen debt from
after training as part of training. You can
your body’s recovery still do isolation – or
process, so you’ll single-joint moves –
such as biceps curls lowering the amount more manageable not to pause in between
continue to burn fat.
or leg extensions, of weight you lift can and allow you to focus each individual
but do so at the end help you increase the on really using your move, and rest only
03 Prioritise
compound lifts
of your workout
once the heavy
rate at which you burn
fat. It’s important to
muscles to lift and
lower the weight,
after completing the
full set or circuit.
lifting is in the bag still lift heavy to make rather than having
■ If you want to torch your muscles work to cheat your form
fat then lifts that cause
movements at two
04 Reduce
the weight
hard, but reducing the
resistance slightly,
and use momentum
to get it and keep it
06 Keep
sessions short
joints – such as squats whether that’s on moving. That way,
(hips and knees) the bar, a machine or you get more actual ■ Thelonger the
or overhead press ■ This may sound a pair of dumbbells, quality lifting done session,the more fat
(shoulders and elbows) counter-intuitive but can make the weight during every set. youburn,right? Not
sofast.Switch your
mentalityaway from
ASK How much cardio as it sounds.

05Don’t overdo
the rest
countingthe number
ofhoursyou’re putting
inatthegym and
MEN’S do you actually have
to do to burn fat?
A review in the
Journal of Sports ■ One of the best insteadtowards how
FITNESS SAM, MELBOURNE Sciences found that ways to burn as much intenselyyou train
We answer your this metabolic effect fat as possible in a whenyou’re there.
queries about Consider this: a hard amounted to, at weights session is to Agenuinely intense
muscle-building aerobic workout can best, only 15% of the keep periods of rest weightsworkout can’t
and fat-burning. burn about 500 calories calories you burned in between sets as short lastmuchlonger than
in an hour, but a meal the session. So if you 45minutes to an hour
as possible. Giving
of chicken, rice and burned 300 calories,
yourself less time becauseifyou’re doing
vegetables is around you may burn another
to recover from the itproperly,you’ll be
400 calories. Even 45 over the next day.
Whoop-de-doo. previous set before totallyfatigued within
when you work very
hard to burn calories, We’re not saying starting the next thattimeframe. The
you can easily replace to cut out cardio, but keeps your heart keyistonot waste a
them with food. controlling calories rate high, increases singlesecond so you
What about HIIT? with your diet is more the oxygen debt and keepyourmuscles,
Well, high-intensity impactful. With that recruits more muscle heartandlungs
interval training is said, a cardio regimen fibres to help move workingtotheir full
helpful, but it’s a bit can include up to five the weights as the capacity.Remember,
overblown. Proponents days of moderate you’rethere to train
sets progress and you
argue that it revs your activity for 30 to 60
become increasingly hardandthen get
metabolism for hours minutes and two days
more fatigued. If you’re outagain,not spend
Man cannot lose fat after the workout, but of interval sessions
for 20 minutes. doing multi-move sets hoursdoing half-
on cardio alone. this isn’t as dramatic
or circuit-style sets, try heartedlifting.

TAKE YOUR WORKOUT
TO THE NEXT LEVEL
In just 20 minutes a week
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Chilli, garlic
& basil chicken
Use your noodle
If you can’t
SERVES 1
find rice udon
noodles, you INGREDIENTS
can use regular 1 cup cooked rice
udon noodles.
They’re not udon noodles
luten-free, but 1½ tsp sesame oil
re still low-cal.
2½ tsp chilli garlic sauce
½ tbsp lemon juice,
freshly squeezed
180g chicken breast,
cut into strips
Olive oil spray
½ red onion, chopped
1 tsp garlic, minced
1 cup asparagus, cut
into 2cm pieces
8 fresh basil leaves
DIRECTIONS
1) Cook the noodles
while you prepare the
other ingredients.
2) Mix ½ tsp sesame oil,

2 tsp chilli garlic sauce
and lemon juice in
a bowl. Set aside. Toss
chicken in remaining
½ tsp chilli garlic sauce.
3) When the noodles

are cooked, rinse in
cold water, then in
hot. Drain. Pour 1 tsp
sesame oil into the
bottom of a salad bowl
and spread evenly.
Toss noodles on top.
4) Heat large non-stick

pan over medium-high
Feel the burn heat. Spray pan with oil
Don’t fear the spray. Add onion, garlic
hot stuff – chilli
is packed
and asparagus. Cook
with health- until onions are crisp-
boosting, tender and asparagus
disease-beating
properties. is bright green. Push
vegies to edges of pan.
5) Re-spray pan, add

chicken in a single layer.
Cook until no longer pink
inside. Push vegies back
into centre, mixing them
Spear us with chicken. Toss in
In addition to
being a good sauce. Spoon chicken
source of fibre, and veg over noodles
asparagus is high
in vitamins A, C, and top with basil.
Fast & fresh

E and K, as well
as iron, copper NUTRITION
and calcium. 518 CALORIES
52g PROTEIN
Want a healthy dinner you can whip 54g CARBS
up in no time flat? Try this tasty 11 g FAT
meal with a chilli and garlic kick.
● Game Changers Nutrition
Lean & Green machine

While pesto is
calorie-dense,
healthy
Keep your calories low
you don’t need
much to boost
flavour, plus
it’s packed
ith nutrients
without sacrificing flavour. and heart-
healthy fats.
Chicken pesto
SERVES 1
INGREDIENTS
2 tbsp jarred pesto
sauce
1 tbsp balsamic
vinegar
3 cups mix0ed
baby greens
170g boneless, skinless
chicken breast,
cut into strips
Salt to taste
Garlic powder to taste
Olive oil spray
1 cup broccoli florets,
chopped
½ cup grape or cherry
tomatoes
1 tsp fresh garlic,
minced
DIRECTIONS Yeah, baby

1) Mix pesto with Baby greens
vinegar and set are fantastic
sources of
aside. Place baby vitamin C, bone-
greens in a small strengthening
vitamin K,
mixing bowl. folate, calcium,
Season chicken magnesium and
potassium.
with salt and garlic Bloomin’ lovely
powder. Broccoli
contains too
many vitamins
2) Heat large non-stick and minerals to
fit into this tiny
stir-fry pan or wok ox, but trust us
over medium-high it’s a nutrient
heat until hot. Spray 3) Toss greens in powerhouse
and one of
pan, then add chicken remaining pesto– the world’s
in a single layer. Cook balsamic mixture. althiest foods.
until chicken is no longer Spread tossed

pink inside – about greens along the
1–2 minutes per side. outer edge of a dinner
Remove chicken from plate. Mound stir-fry
pan and place on a plate. in centre of plate.
Re-spray pan and add Serve as is or toss MF TOP TIPS
for a salad-like PREP LIKE A PRO

broccoli, tomatoes
and garlic. Cook until presentation.
Enjoy immediately. ■ Use a wooden spoon ■ Prep all your ■ Make sure the
broccoli is bright
or Asian rice paddle ingredients before you pan is hot enough and
green and crisp-tender so you don’t break the heat the pan. Stir-frys don’t overcrowd it. You
– about 2–3 minutes. NUTRITION
ingredients. Silicon- cook quickly, so don’t risk should hear a sizzle
3 8 0 C A L O R IE S
Return chicken to pan. coated tongs are great burning your food while when adding meats,
47g P R O T E I N for flipping meat. you rush to prepare the otherwise they won’t
Spoon 2 tbsp sauce
1 7g C A R B S last few components. caramelise properly.
over chicken, toss.
13 g FAT
Remove from heat

● Game Changers Endurance
For the love of running

From party boy to record-breaker, Ben St Lawrence
a gym. The weight
started coming off
and my runs started
scene and the role
I had played in my
friendship circles as
getting progressively the guy who was
has lasted the distance. longer and faster. always up for a party,”
I tried two weeks he says. “I ended up in
without drinking, Palm Cove up near
then would have a bit Cairns, and that was
He holds too much,” he says. moved from Bathurst of a blowout weekend. when I really started
H the Aussie
record for
“I was feeling torn
between two lifestyles
to Sydney, finishing
his exercise science
Then the next time,
I might make it
making progress.”
By 2006, he
fastest – I was partying and degree by distance to through three weeks. had moved again
time over 10km, and running. Rather than remove himself from It was really gradual – this time to
has done so since 2011. quitting partying to the temptations on to begin with.” Melbourne, where
But Ben St Lawrence, focus on running, campus. Using the the Commonwealth
36, came to the sport of I did the opposite. knowledge he had Theturningpoint Games were being
long-distance running “I gave myself gained both from his held. It was here, as
relatively late in the a year to really enjoy degree and his past While things were a spectator, that St
game. Although he university and tried running experience, improving, life in Lawrence had his
ran a lot as a kid, by to get that out of my he began to change his Sydney wasn’t “a-ha” moment.
the time St Lawrence system before I got lifestyle and training. without temptation, “I went along and
made it university, a back into running, but “To begin with, it which often threw there were guys out
different activity had that year turned into was just trying to get a spanner in the there racing in the
started to prove more five and I put on 20 some healthy habits works on weekends. green and gold that
alluring – partying. kilos, and it looked like to replace some of my So St Lawrence took I had raced against
“I got into the social running was never unhealthy habits,” he the step of moving far in school – guys who
side of things when going to happen.” says. “I started eating away from it all – up to had continued with
I was at university But happen it did, better food. I bought a Far North Queensland. the sport,” he says.
out at Bathurst, and albeit quite slowly. bike and started trying “I needed to get “I came to the
started drinking a bit First, St Lawrence to ride places. I joined right out of the social realisation then

“A common mistake people make is that they believe
as you get fitter, it’s going to stop hurting. It’s still
going to hurt; you’re just going to be running faster.”
that I probably did trends, and using it to my heart rate every

have enough talent to help me hit the correct kilometre, my stride
get to that level – I had training intensity and rate, my pace. You
just wasted it and load,” he says. “That don’t even need to
made poor decisions. really developed over look at your watch.”
“But watching the years, but some Of course, even with
the Commonwealth of the issues around such useful tech, the
Games was a real that were accuracy fact remains that if
turning point for me of heart-rate you want to reach the
– where I decided to measurement. I also top, you have to put in
go from just getting like to put a set of the hard yards.
back into running for headphones in and “There’s a lot
health and fitness to listen to some really more of a scientific
really challenging good music when I’m approach to training with consistent
myself to see if I could running. The beauty of these days, rather than training, you can MF TOP PICK
get to that next level BioConnected is that it just going out and condition yourself BioConnected HR+
and represent brings it all together flogging yourself and to push through.
Australia one day.” into one apparatus that hoping you survive,” St Lawrence has
Fast-forward four measures really St Lawrence says. his own methods
years and St Lawrence accurate heart-rate “I think brands like of dealing with pain,
had done just that – data. The info that I get BioConnected are such as breaking
making the Australian from BioConnected making it a little easier. up that last leg
team for Delhi in 2010 is the most accurate But there’s no way to into manageable
in both the 5km and I’ve ever had.” avoid the hard work – segments and
The world’s first
10km. He then went on The accompanying the hard work still has matching the rhythm
bio-sensing sports
to qualify for another BioConnected app to be done. of his breath to his earphones that measure
Commonwealth helps St Lawrence “I think a common stride. But he also heart-rate variability,
Games in 2014, as well plan and prepare his mistake people make has something more BioConnected HR+ can
as two Olympics – in training and recovery, is that they believe as innate – he simply detect minute heart-
2012 and 2016. He now while the in-ear coach you get fitter, it’s going loves to run. rate variance to spur
“It feels so right athletic performance
works as a running provides live audio to stop hurting. It’s still
when I’m out running,” and help keep you in the
coach and hopes to feedback on his going to hurt; you’re
he says. “I get into that right zone to achieve
qualify for Tokyo performance, which just going to be specific goals.
in 2020. helps him to stay in running faster.” state, and I really do
$299;
the correct training Yes, pain is feel that it’s what we
bioconnected.com
zone for that session’s were born to do.”
Getting connected inevitable, but
requirements.
While he has mostly “Heart rate is really
been a 5-10km runner, important,” he says.
St Lawrence has “My issue over the
recently been looking years hasn’t been not
at moving into longer training hard enough,
distances, including it’s been training too
the marathon. Right hard. I have hard, hard
now, he’s in training for training days, so on
a 45km run through recovery days, I really
the Blue Mountains in need to hold back a bit
March. And he has a to allow the adaptation
new training partner in to take place and so
BioConnected HR+ I can be ready to have
– the world’s first another hard day
heart rate-sensing following it. On those
headphones that store, recovery days, I’ll let
analyse and report my heart rate dictate
data on your training. how far I push. With
“I was a fairly early BioConnected, you can
adopter with GPS just tap a button on the
devices when they first headphones and the
voice coach will tell
Justin Britton from A Runners Eye
came out – I found it

was a really good way you exactly what
to have a bit of extra your current heart
data that you could use rate is and what your
in tracking and average is over
monitoring and the run. I set it to
helping to work out automatically tell me

● Game Changers Lift your game
The big reveal The Coach

He won’t cop bullshit from anyone.
So you have herpes, or chlamydia — is it a death sentence

for your sex life? Not if you know exactly how and when
to deliver the news.
Do tell me more
about your
gangrenous
testicles.
Is it ideal week.”) The best time
I to have an
STD? No.
to bring it up is some
point after you’ve
But is it a kissed her, but before
deal-breaker if you’re things get so heated
an all-around great that the clothes start
guy? Of course not. flying off. Ideally, there
will be a decent-sized THE EX FILES
So relax. Deep
breaths. We’ll get window (days even) Hey Coach, my ex-wife is a real be-atch. She
through this. And we between these two purposely makes it nearly impossible for me to
assure you that – if you landmarks. And see my kids, tells vicious lies about me, spreads
educate yourself on somewhere within BS rumours to family services and tries to
your infection, deliver that window, you make her new dickhead fella their dad to spite
the news thoughtfully can have that me. I hate her. I hate them both. I get so mad
and the girl is really conversation. sometimes…. Any ideas on what I can do?
worth it – the ending STDs are
will be much happier (unfortunately) a ■ Son, here’s what not understanding. Show
than you think. part of many, many to do: anything stupid. patience, kindness and
First off, know this: people’s lives. And You know what I mean. love. Hopefully she might
while it may slow Don’t act on any dark view you in a less hostile
having an STD should
you down or make thoughts or misplaced light and you can work
not be something
ideas of heroism. together to co-parent
that defines you. And you rethink that
Resentment is a sad your kids. Importantly,
because of that, we one-night stand, your kids will see your
reality of broken homes.
wouldn’t bring it up it’s nothing to be She’s acting from a behaviour, respect you
on the first few dates. ashamed of. On the space of intense anger, for it and learn from it.
(“Hey, I’m Mike, I work bright side, it will obviously. You can’t, too. And your kids are
in real estate, I have make you a better Any confrontation or the most important
chlamydia.”) If you’ve communicator. And act of malice will end in consideration in
just met a girl, your you know how much tears, and quite possibly this equation.
sexual health isn’t her women love guys who police and AVOs. And it
business yet. Plus, can communicate… won’t get you any closer
to your kids or leading a
because it might give YOUR KIDS ARE
happy life. Instead try
her pause, you want to THE MOST
– and this will be really
make sure she really hard – to douse her IMPORTANT
gets to know you and anger. Be accepting, CONSIDERATION
like you first. Deliver accommodating, IN THIS
the news too soon, receptive and EQUATION.
and there’s nothing
stopping her from
moving on. Take the AGE IS JUST A NUMBER
relationship slow, and
she’ll be more deeply Coach, I got a PB of 43min 12sec on a 10-kay
invested. It’s as simple run four years ago on the Gold Coast. Despite
as that. But just like running consistently for the subsequent years
you don’t want to tell I can’t crack it. Each year since I’ve run slower,
up to 3 minutes! I’m getting older: I’m 50 this year.
someone right away,
Am I destined never to beat that PB? Or am
don’t wait till things
I doing something wrong?
are hot and heavy and
you’re reaching for a
condom, either. (“I want ■ Asking me is what you’re Google Ross Kingsley.
doing wrong. I could list He’s an excellent running
you too baby… and I had coach on the Coast. As
strategies – plyometrics,
a wart removed last tempo training – but I don’t for the implication that
know you well enough to your age would preclude
exactly know what your you from beating your
STDs are (unfortunately) training needs. And nor PB… Pfttt. Absolute
do you, clearly. So what crap. With a good coach,
a part of many, many people’s
you need is a running you’ll smash that PB!
lives. But it’s nothing to be coach,and a good one. Good luck, cobber.
ashamed of.
Got something health- or fitness-related to ask The Coach? Email
your burning questions to info@mensfitnessmagazine.com.au.

● Game Changers Eat to win
LEAN OUT
Black pepper
adds piperine, a
compound that’s
been shown to stop
the formation of
new fat cells.
BULK UP
“Add a bit of ham
hock and feta
cheese,” Gray
suggests. You’ll add
protein and calcium
– bacon also
works.
LIVE LONGER
Chillies are full of
Perfect
antioxidants,
while the lycopene
in tomatoes
protects against
prostate cancer.
your omelette
Mastering the chef’s favourite means you’ll
never be lacking a healthy breakfast.
STEP 1 BEAT IT STEP 2 POUR IT STEP 3 FOLD IT
Not all omelettes are created equal.

In a bowl, beat four
N
Pour the egg mixture Tilt the pan slightly
The basic concept is found eggs with a fork until into the pan and and whack it with
everywhere from Japan (where it’s they’re thoroughly keep whisking as it the edge of your
served in rectangular segments) to Iran (where whisked – any warms up – shake hand to jolt the
it’s called khagineh and made with sugar), but stringy bits of the pan to make bottom edge of
for one of the best-tasting versions, you need albumen will mess sure you get as the omelette out
with the final product. few “curds” as slightly, then fold
look no further than France. “The thing about a
As you mix, add possible. As the it over into a neat
classic omelette is you shouldn’t have any colour some salt, pepper and omelette cooks little parcel. Before
on the outside,” says Michelin-starred chef (optional) chives. Get through, tilt the folding, you can
Adam Gray, your tutor for this version française. your pan reasonably pan to one side add any fillings
“You want it very tender, very soft – no browning hot before adding a and start to “roll” you might want,
at all.” The bonus? It’s moist inside, as opposed to knob of butter – but your omelette. precooked or
keep an eye on the otherwise. Slide it
the rubbery frisbees you’ve no doubt been slung
heat, as you don’t out onto a plate and
in second-rate cafés. Here’s how to make one... want it to brown. eat it before it cools.

● Game Changers Drinks
There are 125 calories

in a 45ml shot of
100 proof vodka.
E
Everyone
lovesa
cocktail.
Summer cocktails
‘Tis the season... to enjoy a few cheeky bevvies. Forget boring old beer. Try these refreshing
There’ssomething
festive about a fancy cocktails to bring the buzz.
drink (especially if it
has an umbrella in it). BLACK STORM SOUTHSIDE DISARONNO SOUR HIGHLAND PARK
But what to make? ORKNEY BLOOD
MOU N T G AY BL AC K THE B OTA N I ST GI N D I SA RO N N O
Sure, you could stick BARREL RUM AND SAND
with boring old Tequila 60ml The Botanist Gin 50ml Disaronno
50ml Mount Gay Black H I G H L A N D PA R K
Sunrise or the eminently 30ml lime juice 30ml fresh lemon juice 1 0 -YEA R-O LD W H I S K Y
Barrel Rum 15ml sugar syrup 5ml sugar syrup (or a
unimaginative
Ginger ale 6 mint leaves small teaspoon of sugar) 30ml Highland Park
Screwdriver, but you’re
Orange wedge Egg white (optional) 10-year-old whisky
a man of the world, so TO MAKE
Lemon wedge 30ml sweet vermouth
you should have a few TO MAKE Shake all ingredients in a
30ml cherry brandy
extra tricks up your Pour all ingredients into cocktail shaker with ice, TO MAKE
30ml orange juice
sleeve. Try these easy a glass over ice and stir. double strain into glass. Pour all ingredients over ice
Garnish with orange wedge. and shake. Garnish with TO MAKE
cocktails that will take
a lemon wedge or peel. Pour all ingredients into a
minutes to make but
cocktail shaker, shake well
impress friends and with ice and fine-strain
family at summer catch- into a chilled cocktail
ups and barbecues. glass. Garnish with
Pick up some jugs an orange twist.
on your way home
– you’re gonna need
them, because we
know where you live
and we’re coming
over for happy hour.

● Game Changers Events ADVERTORIAL
5 reasons to run the THE DETAILS
Great Ocean Road

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T Ocean
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● Game Changers Style
Summer
stylecheck
list Stay cool and look sharp
this season with Tarocash.
Now that Casual pants
T summer
has There’s no denying
well that when the
and truly set in, temperature rises the
it’s time to think last thing you want
about how you’re to wear is denim, and
going to stay cool not every occasion
and still look sharp lends itself to shorts.
when the weather In this instance, opt
is 30 degrees-plus. for a pair of Tarocash
Before you get all Benny or Jerry chinos.
hot and bothered Lighter than denim,
just thinking about these cotton stretch-
it, check out our style pants are much
summer style more comfortable in
checklist, as well the heat. Available
as tips and tricks on in a range of colours
how to wear it all… from sand to navy,
they’re easy to dress This year’s most
Short sleeve shirts up or down with a popular shorts styles
T-shirt or short sleeve are closely based on
Short sleeve shirts shirt. Finish your look
never go out of style. with a pair of boat
the chino or cargo
And this season or driver shoes and pant.
Tarocash has a huge you’re good to go.
range of different
colours, patterns Casual shoes
and designs to suit
all tastes, including
summer’s must-have
This seasons Shorty the barber
footwear couldn’t be Enlightened advice from grooming expert Shorty Maniace.
tropical print. When simpler. Your go-to
the weather heats styles this summer?
up and you simply A boat shoe in tan Should I try while grooming; ways for super-hairy
can’t bring yourself to or navy. Perfectly “manscaping”? ● 61% of injuries guys to manscape. For
wear a long-sleeved How far should were categorised example: trimmers are
teamed with shorts
I go? And how can as a cut, while 23% always safer, but if you
shirt and you need or casual pants,
I make sure I don’t, were burns, followed want to shave with a
something a little a T-shirt or shirt, er, injure myself? by 12% as rashes; razor, use soap and
more formal than a these are going to ● 1.4% of people water to see where
basic tee, consider look great no matter The perfect amount needed medical help: you’re going, as
these your go-to how they’re styled. of manscaping isn’t 49 needed antibiotics shaving cream can
piece. And on a side note, cut and dried (pun and 36 needed an cloak everything, and
they’re incredibly absolutely intended). abscess drained or be sure to pull your
Shorts But it’s safe to say a cut stitched; and skin nice and taut. Cold
comfortable, too!
most women prefer ● 67% of water can also help
A staple of the you keep things tidy. manscaping injuries with the scrotum
Problem is, it isn’t occur to the scrotum, problem, ‘coz, well,
season, this year’s
always easy. In fact, while 35% happen on you know.
most popular styles
it can be downright the penis, and 29%
are closely based on dangerous, says on the mons pubic
the chino or cargo the journal JAMA (the area above
pant. Again, available Dermatology. your penis).
in a range of colours Researchers asked Naturally, some
from neutral sands 7600 adults about factors put some men
to navy, these look their pubic-hair at greater risk. For
great with short grooming practices. one, hairy guys have
sleeve shirts and a The results were... a harder time of it.
slip-on shoe, or paired revealing. Luckily, there are
● 26% had been hurt plenty of smarter
back with a tee.

● Game Changers Recovery
Pool your
resources
Healthy Life ambassador and champion
backstroker Mitch Larkin on training and recovery.
ecovery recovery it becomes three of these a year. blocks both mentally Rest and replenish
R is such an
important
impossible to
maintain this
Often about five
months out from a
and physically.
Physically because Two of the most
aspect of training load – and major meet I will go you really make a crucial elements
training these days. It the quality of these through the biggest shift forward in terms I need to survive
is so critical to being training sessions working block with of aerobic capacity, and ensure I’m
able to continually needs to be world the main goal of strength and muscle able to continue
back up from session class. If you’re not reaching peak tone. But maybe more to train at a high
to session. I train at improving, your physical fitness. They important, mentally level are sleep and
least two sessions competition is. can last between two because you have nutrition – they
every day, sometimes Throughout a and three months pushed through hell, go hand in hand.
three sessions a 12-month cycle there and often feel like been physically taken I don’t follow a
day, often clocking are particular blocks hell – like you’re not to the edge and back strict diet, but I do
over four hours per of work we call a going to survive. again, so you learn consume a large
session… only to “working block”. This Off the back of this what you’re capable amount of food from
back up again that is a heavy training I often take a week or of. Then the next a wide range of food
afternoon or the load where you can two to allow my body phase – which is groups. Yes, all
next morning. physically get some to adapt and fully high-quality, swimmers love their
If I’m not great shifts forward. recover. It’s important race-specific work – pasta (I do eat a lot of
maximising my I’ll go through about to go through these is so much easier. pasta), but the biggest

W H AT YO U N E E D
RECOVERY KIT
Mitch’s must-haves for optimum

performance and recovery:
Manuka honey regenerate the body

It’s a great pre- after a big day.
training snack on I like to soak in the
a piece of toast, bath twice a week.
eating a spoonful It is a great way to
straight out of the replenish many of
jar or in water as the minerals lost
an alternative to through sweating –
a sports drink. such as magnesium.
It’s a natural You actually sweat
carbohydrate and more in the pool
a fantastic energy then you do on the
source for longer land. Using Epsom
or high-intensity salts is also a great
training loads. way to ease DOMS
I enjoy taking it as a (delayed onset
pick-me-up before muscle soreness).
a big afternoon
session. The Weleda Skin Food
added benefit is Being in chlorine
the antibacterial water, sun or just
element. Plus, covered in sweat
it also has an several times a day
anti-inflammatory takes its toll on my
element which skin. But showering
can help relive after every session
any muscle aches and covering my
and pains after body in a great
a heavy gym or moisturiser or
swim session. body oil keeps my
skin nourished.
Protein balls
While training I’m Healthy Life
often at the pool Organic
for extended hours Beetroot Powder
“Two of the most crucial or driving between This is a great

one and the other, pre-training
elements I need to survive so snacking can drink. Beetroots
and ensure I’m able to continue often help top up are packed with
to train at a high level are my body and keep it nitrates, which
going for extended helps open blood
sleep and nutrition.” periods. Packed full vessels and allows
of goodness and more oxygen to
easy to travel with, flow to the muscles.
protein balls are This acts as a
such a convenient turbo-charger for
way of giving your the body. I take it
challenge for me is complemented by because we nap body what it needs twice a week before
to ensure I’m eating getting plenty of all the time, but a to keep going. a main quality or
enough calories and sleep. I try to aim for combination of the speed session
protein – firstly to between seven and long hours in the Epsom salts where I need as
eight hours of sleep Epsom salts much blood being
maintain a stable water plus the early
are a fantastic pumped around the
weight, but also to a night, which is often mornings means
way to relax and body as efficiently
repair and refuel difficult when training napping during the as possible.
my body. When begins at 5am. I try to day is a swimmer’s
you’re doing so much top this off with a nap best friend.
physical exercise for about an hour Starting about
a day. Sleep is the MF TOP PICK
everything lost needs three months out from
to be replenished so period where your a major competition, Blossom Health Manuka Honey
I eat lots of fruit and body can rest and where the training
vegies to replenish allow your cells to load is really
Blossom Health Manuka
all the vitamins and recover. It’s a crucial race-specific, I make
Honey is a dark, thick honey,
minerals, plenty aspect if you want to sure I fine-tune my with a distinct flavour, and
of dairy for strong keep backing up at sleep and nutrition possesses exceptionally
bones, and lots your absolute best. and find I can really high anti-bacterial activity.
and lots of water. Often people think boost my training blossomhealth.com.au
This is all swimmers are lazy moving forward.

FIT
CL B He may be 5 4, but Brad Pitt’s youthful looks and lean, muscular physique have
held up well, despite some bad lifestyle habits. What’s his secret?

Typical week
MONDAY - CHEST
Push-ups
3 sets of 25 reps
Bench press
25, 15 & 8 reps @ 75kg, 85kg, 100kg
Nautilus press
15 reps @ 35kg, 45kg, 50kg
Incline press
15 reps @ 30kg, 40kg, 60kg
Pec deck
15 reps @ 20kg, 25kg, 30kg
TUESDAY - BACK
25 pull-ups
3 sets to fatigue
Seated rows
3 sets @ 30kg, 35kg, 40kg
Lat pull-downs
T-bar rows
Top: Pitt was barely intelligible as “One Punch” Mickey O’Neil in Snatch; on the set of Fury with director and writer David Ayer.
WEDNESDAY - SHOULDERS
things he realises must be done Arnold press

Read enough about Brad
3 sets @ 20kg
Pitt and you get the feeling for the sake of the role. But this
Laterals
that the guy isn’t naturally isn’t a guy who does things by 3 sets @ 15kg
predisposed to training and halves – he went from struggling Front raises
clean-eating the way some actor in LA, doing odd jobs and 3 sets @ 12kg
Hollywood action heroes are. small-time roles, to one of the
“Sure! I eat healthy and all most influential entertainment THURSDAY - BICEPS & TRICEPS
that, which I’m not too crazy figures in the world.

Preacher curls
about; it gets tedious at times, These days, he’s not just an 3 sets @ 25kg, 35kg, 45kg
but I love the payoff at the end, accomplished actor with two EZ curls cable
it’s worth it,” he told CBS News. Best Actor Oscar nominations to 3 sets @ 20kg, 30kg, 35kg
No, for Brad, 54, it appears his name, among a raft of other Hammer curls
training and eating clean are akin honours, he’s also a high-powered 3 sets @ 15kg, 20kg, 25kg
to learning lines and hitting marks: producer. His production company, Push downs
Plan B Entertainment, is behind
some of the most iconic movies of FRIDAY & SATURDAY – CARDIO
the last decade: Eat Pray Love (sure,
THE ICONIC COUNTER- probably not your favourite film, Treadmill
but it certainly made a motza), 1 hour, trying to maintain 80% max
CULTURE IMAGE OF A The Departed, World War Z, The
heart rate
BLOODIED, SHIRTLESS Big Short, Moneyball and 12 Years SUNDAY – REST
PITT MADE MILLIONS a Slave, which earned him an
OF WOMEN SWOON. Academy Award as producer.

No slouch on screen, Pitt’s Director David Fincher wanted made him a skinny guy with only
mastery of the military film genre Pitt to have a wiry, lightweight about 5-6 percent body fat. The
reached its apex last year with the fighter’s upper body, so the all-conquering Achilles needed to
Netflix release of War Machine. preparation workout, as you’ll see, look like a formidable middleweight
Up next for the star? A sequel to was a classic gym-mirror routine. warrior, so not only did Pitt have
World War Z, which grossed more It will get you that lean, sinewy some leg work to do, he also needed
than $500 million worldwide. upper body, but where’s leg day? to bulk up his upper body big-time.
It’s pretty clear that Pitt is Sure, follow this workout and Enter the late Gregory Joujon-
one hard-working dude. As such, you’ll look great with no shirt Roche, a top Hollywood personal
if he had to build a specific look for and a pair of jeans, but God forbid, trainer and founder of Holistic
a role, it’s safe to say he’d commit you hit the beach, lest you be Fitness in Los Angeles. Along with
to it wholeheartedly and put mistaken for a chook. Still, watch his $US5,000-a-week team, which
everything else aside, even his bad Fight Club again and you’ll notice included a nutritionist, a masseuse,
habits. And possibly even his family. that Tyler Durden – along with a martial artist and a yoga instructor,
everyone else on screen – wears Joujon-Roche – who trained Tobey
Cut for Fight Club long pants all the time, even when Maguire for Spider-Man, Leonardo
fighting. The no-shirt, long-pants DiCaprio for The Departed and Demi
Case in point: Pitt’s 1999 portrayal ensemble was the uber-cool ’90s Moore for G.I. Jane – spent three hours
of Tyler Durden in Fight Club, a film look the director wanted, so a day, six days a week for six months
adaptation of Chuck Palahniuk’s that’s what Pitt gave him: a lean, preparing Pitt for his role in Troy.
brilliant novel of the same name. He mean fighter’s upper body and an To help the actor bulk up, Joujon-
prepared for the part with lessons in enviable six-pack. He didn’t need Roche targeted one muscle group
boxing, taekwondo and grappling, the legs to look good; the audience per day, allowing for full recovery
as well as a now widely circulated would never see them. and maximising Pitt’s muscle growth
body-part workout (facing page). potential over an extended period
In an interview to promote the Bulking up for Troy of time, similar to any bodybuilder’s
movie, co-star Edward Norton periodisation schedule.
noted that Pitt increased his Fast-forward a few years and After six months, Pitt weighed
workouts and tanning while eating Pitt’s character Achilles had no a respectable 84kg and was still at
less and less, so that his physical option but to show off his pins in six percent body fat, so his training
appearance edged closer to the epic 2004 swords-and-sandals had seen him pack on 14kg of pure
perfection as the film progressed. flick Troy. The dress of choice for muscle – including considerable
The film’s iconic counter- any self-respecting Hoplite back girth in his legs.
culture image of a bloodied, then was chest armour and a very As the movie wasn’t filmed
shirtless Pitt, cigarette in mouth, short skirt-like garment, which left chronologically, Pitt maintained his
made millions of women swoon and the thighs and calves exposed. routine throughout the six-month
helped catapult the male abdominal At the time of Fight Club, it was shoot, for continuity’s sake. He later
six-pack to the status of most- reported that Pitt weighed in at said of the training that it was the
desired muscle group for a decade. a mere 70kg. At 180cm tall, that toughest he’d ever done.
Typical (leg) day
Yoga/stretching Calf raises

1 hour Hanging leg raises
Weightlifting: legs focus Skater lunges cardio intervals
1-2 hours 20-30 jumps each side
Martial arts
1 hour
ABS/CARDIO ROUTINE
Instead of having a certain number of
reps in mind, Hollywood trainer Gregory
After 20 minutes, stop and do these
Joujon-Roche would adjust reps and weight
three core ab exercises:
until Brad felt like he’d “killed it”.
Accordion crunches
Single-leg squats Side bridges
Lunges with a kick Supermans
Lateral shuffle cardio interval Treadmill
3 one-minute bursts
2 minutes @ 85% max heart rate (160 BPM)
Duck squats Repeat ab circuit
Leg extensions (4 total sets)
Mountain climbers cardio interval End with a run on the treadmill
2 sets of 15 each leg 5 minutes @ 80% max heart rate

“I COULD DRINK
A RUSSIAN UNDER
THE TABLE WITH HIS
OWN VODKA. I WAS
A PROFESSIONAL.
I WAS GOOD.”
his physicality, and in his career,

but it may have taken a toll in
other areas of his life.
As he said: “People on their
deathbeds don’t talk about what
they obtained or were awarded.
They talk about their loved ones or
their regrets – that seems to be the
menu. I say that as someone who’s
let the work take me away.”
Since he first gained mainstream
recogition as a shirtless cowboy
in Thelma & Louise in 1991, Pitt has
certainly achieved more than
most of us could dream of.
And as every successful man
knows, to achieve great things you
have to make great sacrifices.
While most of us would give
an arm and a leg to be seen as
the world’s most attractive man,
have millions of dollars and
as many adoring fans, and
experience women throwing
Clockwise from top: Pitt as Allied officer Lt. Aldo Raine in Inglourious Basterds; Pitt and Angelina Jolie’s
themselves at their feet, there’s
divorce is currently pending; Pitt married Jennifer Aniston in 2000, and they divorced five years later.
also a lot to be said for the stability
of a loving partner and family.
But, hey, you can’t have
Diet everything. And when it
For Fight Club, Troy, Snatch and
comes to Pitt? Well, he’s got
the WWII epic Fury, Pitt changed
As Pitt’s 2017 tell-all interview in as close to everything as any
his diet, ditching alcohol and junk
GQ magazine revealed following man could expect. ■
food and upping his protein intake
his split from Angelina Jolie, while reducing carbohydrates,
the actor has made some bad dietary eating up to seven meals a day and
and lifestyle choices over the years – still keeping kept his calories at
like overdoing the alcohol. around 2000. While he was bulking
“I could drink a Russian
Clean-eating day
up, he upped the total calories, but
under the table with his own vodka. kept the macro ratio the same.
I was a professional. I was good,” In the end, the actor was
he was quoted as saying. focused with a capital F. He did Breakfast Mid-afternoon snack
He also enjoys wine “very, whatever was necessary to get into ■ Eggs (six whites, seven Pre-workout:
very much” and even owns the role and achieve the required
yolks) and 75g of oatmeal ■ A protein bar or whey
a winery (Pitt and his now- physique. He made sacrifices and
with raisins. Occasionally, protein shake and a banana.
Pitt would replace the eggs
estranged wife paid $US60 million switched off bad habits. He put with a protein shake if his
Post-workout:
for the Chateau Miraval estate in schedule was tight. ■ A whey protein shake
aside what didn’t help him achieve and a banana.
the south of France, which is also his goals and focused entirely on Mid-morning snack
Dinner
where they were married). what had to be done. ■ Tinned tuna in wholemeal
■ Grilled fish or chicken,
Considering this, switching “I tend to run things into the
pita bread.
brown rice or pasta,
to a clean-eating, no-drinking ground,” he told GQ. “I do it with
Lunch vegetables and salad.
lifestyle must have been tough – ■ Two chicken breasts, Evening snack
everything, yeah. I exhaust it, 75-100g brown rice or pasta,
especially since he reportedly and then I walk away.” and green vegies. ■ Casein protein shake
lists pizza as his favourite food. The run-things-into-the-ground
or low-fat cottage cheese
(slow-release protein).
But that’s exactly what he did. approach certainly worked for

Fr o m p owe r l i f t e r t o a l p i n e u l t ra m a ra t h o n r u n n e r, D o m C a d d e n p r ove s s t r e n g t h
and endurance can go hand in hand.
The Italian village of Courmayeur at the foot of Mont Blanc looks like
it’s straight out of a fairytale – the good type, when the Brothers Grimm were
on their meds – but it is also a little intimidating. It’s not just the towering
mountains that block every horizon, it’s the other runners who have come
to the cradle of “sky running” – trail ultra marathons at altitude – for the Tor
Des Géants. The vast bulk are grizzled Europeans who have mucked about
running, climbing and skiing mountains for so long that they look like they’re carved out of rock.
I feel like I don’t belong, but then I remember I felt that way my first time in a national powerlifting
competition – me, a 51kg uni student who disappeared if I turned side-on. So on the back of my
hand I wrote a reminder: “YOU TRAINED FOR THIS.”
A few years back, I hobbled home from the Commonwealth other. It happens in the brain as much as in the muscles. Lifting
Powerlifting Championships with a gold medal in my pocket for maximum strength requires you to focus all your energy and
and a Commonwealth open bench press record to my name. all your body tension for a few seconds. You turn on and tense up
Mission accomplished – but hamstring tendons torn. with everything you have. In long-distance trail running, you need
The hamstring troubles began at least a couple of months to be relaxed, work on rhythm and hold just enough intensity and
beforehand, but it had been hard to tell “standard” five-day- attention to your surroundings and technique that you can maintain
a-week strength-training soreness from an injury that creeps it for hours at a time. Then there’s the sheer mental strength to push
up like a ghost – a ghost I didn’t want to believe was real. the body – just like the muscles, the brain gets conditioned to one
Seven months of different treatments brought little extreme over another, whether that’s lifting a couple of hundred
improvement and I became more depressed. Would my legs kilos, running up a steep hill as fast you can with a pack for two or
ever heal? Then one day it hit me – I could live without ever three minutes, or running in the bush for 10 hours.
doing another squat or deadlift in my life, but I needed to be
able to run again. As often occurs in life, when something T H AT ’ S M Y B H A G
is taken away from you, that’s when you want it the most. I discovered my big hairy audacious goal (BHAG) when I saw
To tell the truth, I was bored with powerlifting. a video of the Tor Des Géants, a trail running race through Italy’s
I had travelled across the world just to lift the standard Valle d’Aosta, wedged up against France and Switzerland. The
set of weights on a standard platform in some room or 339km course goes through ancient villages and forests, and
other. Running was different. Running can take you places over 25 mountain passes exceeding 2000m in altitude, all in the
that there is no other way to access – deep forest, remote shadows of the “Four Giants” – Mont Blanc, Gran Paradiso, Monte
beaches, from the tops of mountains to the bottom of the Rosa and the Matterhorn. The single-stage race is often named as
Grand Canyon. Outside the weights rooms, there was one of the world’s toughest ultramarathons. Only 50-60 percent
a whole world still to explore. of competitors ever complete the race, which boasts 31,000m
A course of PRP (platelet-rich plasma) injections of elevation gain (850m every 10km!) and knee-killing descents.
eventually helped my hamstrings heal and I could run again Runners average less than two hours sleep a day, and most
– but strength is addictive, especially if you’re a small guy. withdrawals occur because of injury, illness (usually stomach or
I couldn’t get taller and I struggled to get bigger, but it felt altitude sickness) or failing to meet cut-off times along the course.
good to outlift most guys in any gym. I believe everything you experience in life, good or bad, is
I ran, but I made a return to powerlifting, just to prove that preparation for something, so I tried to focus on all the ways my
I could. I competed in Strongman, then trained to run from powerlifting was an advantage, rather than my lack of running
the top of the Grand Canyon to the bottom and back up with experience. Each requires meticulous planning, both for the event
my wife. Then it was back to Strongman, then a tough 100km itself and to build up, step by tiny step, to what at first looks like
bush trail race, then back to Strongman once more. a bat-crap crazy goal. Operating at either extreme of the energy
Photography: Giacomo Buzio; Writeninja; Duane Langford.
Each time I shifted the balance between strength and spectrum, both sports demand scrupulous body management
fitness/endurance, I felt like I managed to hold a little bit – even niggles can become disastrous. The two sports demand
more of both. There’s a tipping point where your body a mental strength that pushes you through physical barriers.
flips over to an adaptation for one activity extreme over the The big difference was in the training volume and the eating.
Powerlifting is all about quality; for ultras, it’s quantity. In
powerlifting, you recover to train; for ultras, you train to require
less recovery from more volume. It’s a knife edge – and that knife is
often caked in peanut butter and pizza. And cake.
THE TOR DES GEANTS IS
A TRAIL RUNNING RACE THE STRENGTH TO RUN
THROUGH ITALY’S VALLE
D’AOSTA, WEDGED UP AGAINST Fortunately, I’d chosen an event where strength was a real
FRANCE AND SWITZERLAND. advantage. Leg strength powers you up the ascents, but the strain on
the quads coming down is enormous, too – the race has a notorious

Clockwise, from top left:
runners descend to Vallone
di Youlaz facing the Rutor
Glacier; a midnight pass of
Col de Nannaz; runners scoff
down coffee and fruit pie at
Rifugio Bertone, last stop
before the finish; support tent,
Col Vecchia; ascending Col
Malatra in flash blizzard.
Clockwise, from top left: the
imposing ascent of Col Haut
Pas; teetering on the edge at
Col Fenêtre, above Planaval;
the halfway point – Rifugio
Coda; a mobile bivouac in the
boulder field just below Col
Entrelor; running by head torch
high above Cogne. Opposite
page: Dom passes Col Entrelor
at 3002m elevation.
2500m descent over more
than 30km, and the bottom
I WENT THROUGH is littered with blown knee
SNOW AND 30°C ligaments. Then there’s the
HEAT IN THE SAME upper body strength required
DAY. I PASSED to carry a 7kg backpack and
THROUGH 2000- use hiking poles to climb, and
YEAR-OLD ROMAN the core strength required to
ROADS AND HAIRY do all that on uneven terrain
MOUNTAIN PATHS. for some 20 hours a day.
My goal was to hold on to
85-90 percent of my maximum
strength for as long as I could. It sounds like a lot – tell a powerlifter
he’ll lose 25kg off his squat and he’ll act like the four horsemen of
the apocalypse are at his door. Plus I’d always been a hard gainer, THE STEPS
so even if losing another 3-4kg was guaranteed to cut hours off my
time, it still wasn’t worth it to me. BUILD A BASE over 60-90 minutes. Typical
The key was to put the ego away and do what I needed, not stations included jumping
■ I began with 5km at a time, rope, doing high box step-ups
what I wanted. The first phase of training, I lifted heavy twice every second day for a week, with dumbbells, cardio rowing,
a week, but for faster reps in sets of three to five with weights that creeping up the distance over fast walking on a treadmill at
four weeks.
I could do for five to eight reps. Conventional deadlifts gave way 12-15% followed by running
to sumo deadlifts, because they worked the stabilising muscles SPEED UP
at 4%, walking or lunging
carrying a barbell overhead,
of my inner thighs more and strained the lower back less. In the
■ On the toughest terrain of the beer keg jumps, boxing rounds
second phase, the workout time came down to 45 minutes, plus Tor, speeds can drop to 2km/h and “poling” – imitating the
core and agility work. I trained more like a bodybuilder to hold or less, but when the going action of hiking with poles.
muscle weight. That meant short rest times, supersets and slow gets better, you need to be fast
enough create a “time buffer” GO LONG
negatives. In the final three months, resistance training came
– be far enough ahead of the ■ Long runs began on-road,
through agility work and circuit training. cut-off times to allow for illness, more for the confidence gained
In the end, training around inner Sydney was never going to injury or fatigue, or just to beat from getting 50-60km under the
be quite like time on 3000m-plus mountains. It was like trying to a snowstorm to shelter. Training belt. They then moved off-road
simulate sex or death, or recreate Beethoven’s 7th Symphony using faster also simulates the high to foreshore tracks and light
heart rate that comes with
bike horns – never quite like the real thing. But I had a plan. climbing in thin air at altitude. My
bush for four hours at a time,
progressing to increasingly
speed sessions varied between gnarly and steep bush trails that
AMONG THE GIANTS 7-15km runs and 400-800m peaked at 90km (13 hours). The
repeats on light trails.
Over the first climb – 1300m in 8km – I could see that I had good aim was to run these at a pace
that let me recover and return to
speed going up, and I continued to overtake other runners on BE AGILE
normal training two days later.
the ascents. Crucially, I hit the best possible scenario for my first ■ There’s a lot of rock-
24 hours – 70km covered, even fitting in two naps. hopping, including at night, BACK UP
I went through snow and 30°C heat in the same day. I passed and punishing downhills. Gym ■ I needed to build resilience
through everything from 2000-year-old Roman roads and bridges prep for this included jumping so I could back up, day after
rope and box jumps, one leg at
to hairy mountain paths, sometimes using guide ropes or climbing a time, lining up four beer kegs
day. The first step was to train
5-6 days in a row, alternating
up rock faces on metal hooks. I waded through powdery dirt above and jumping them one after the training types, but as the long
the tree line, climbed through boulder fields, slid down talus fields other, and running and climbing runs became all-day affairs,
and tiptoed over rocks spiked like daggers. over rocks and boulders along I’d have a day’s rest before
the foreshore at low tide.
The terrain was brutal on feet and legs. The major checkpoints and after. A key test was four
where runners could get support, sleep and medical assistance consecutive days of 20km
GET MOUNTAIN FIT
on a hilly course. Pre-race,
looked like war hospitals, but with better food, plus alcohol. No-one
■ A weekday running session training peaked with three
had seen this many bandaged feet since 18th Century China. would be a series of long hills back-to-back sessions in the
I realised the biggest risks to my race were injury and sleep (2-7 minutes each) for 60–120 bush between Friday night and
Photography: Giacomo Buzio; Writeninja; Duane Langford.
deprivation, so I played it safe. I took time to look after any niggles as minutes – then downhill as fast Sunday morning.
as possible. Running barefoot
well as my feet and muscle stiffness. To help digestion and maximise PREPARE FOR RARE AIR
in soft sand worked the
calorie intake, I ate when I stopped. I took naps twice a day – 30-60 hamstrings, ankles and core ■ I went to an altitude training
minutes in daytime, around 90 minutes at night. I’d come too far to more than a solid surface, plus gym with a 6kg backpack,
not finish or let this turn into a death march – I was going to savour it. the energy expenditure was setting the altitude simulation
I achieved my ultimate goal – not just finishing in the top greater than on stable ground. to 500m more than the highest
30 percent, but being well enough to finish with a sprint through DO LONG CIRCUIT
altitude of the Tor. Starting six
weeks out, I did 10 sessions,
the main street. For me, it was proof that you don’t just have to be TRAINING starting with weekly sessions
a weights dude or a long-distance guy. We are what we train for. of fast treadmill walking
■ To an extent, fitness is
Strength or endurance? Hell, why not have both? ■ fitness – it’s transferable from on incline for an hour, then
one activity to another. So as alternating this with 400m
Dom Cadden runs Strength for Running training through a break from running, I would runs, then finally doing longer
do circuits with long intervals sessions closer together
Iron Grip Gym, North Sydney.
(2-3 minutes) consecutively at a steady pace.

WAYS TO CHANGE YOUR LIFE IN 2018
Yo u ’ v e g o t a w h o l e n e w y e a r a h e a d o f y o u , w i t h n o m i s t a k e s i n i t y e t . Ta k e t h e s e 2 5 t i p s o n b o a r d o v e r t h e n e x t
1 2 m o n t h s a n d y o u ’ l l b e h e a l t h i e r, l e a n e r, f i t t e r a n d h a p p i e r b y t h e t i m e 2 0 1 9 r o l l s a r o u n d .
01 Eat more
protein
Your evening meal
should be high in
fresh veg and low in
simple carbs: roasted
veg and salad trump
rice, pasta and
potatoes every time.
But this is also your
chance to give your
body more of what it
needs – protein – via
a large serving of
fresh meat or fish.
A steak, salmon fillet
or chicken breast
should take up half
your plate. If you’re
still falling short of
your daily protein
target and it’s almost
bedtime, have one
last late-night snack
to sneak in a few more
grams of protein.

NUTRITION
02 Get more
magnesium
Required for around 300
biological functions, including
DNA synthesis, magnesium
is a vital mineral for active
men. While modern farming
and food-processing methods
mean there’s less of it in food
than ever before, you can still
pack plenty into your diet by
eating spinach (100g has 25%
of your recommended daily
intake), Brazil nuts (25g has
25%), mackerel (85g contains
22%) and avocado (one contains
The most about 15% of your daily
photographed food
item on Instagram,
magnesium requirement).
avocado also
contains B vitamins.
03 / Oils for smarts

A NEW STUDY BY RESEARCHERS AT THE UNIVERSITY OF ILLINOIS, US, HAS FOUND THAT MONOUNSATURATED FATTY ACIDS (MUFAs) – A CLASS
OF NUTRIENTS FOUND IN OLIVE OILS, NUTS AND AVOCADOS – ARE LINKED TO GENERAL INTELLIGENCE, PARTICULARLY WITH ATTENTION-
DEMANDING TASKS AND EVERYDAY PROBLEM SOLVING. JUST ANOTHER BENEFIT OF THE MEDITERRANEAN DIET, WHICH IS HIGH IN MUFAs.
04 Drink 05 Condiments 06 Eat 07 Don’t MF TOP PICKS

coffee vs. cancer more garlic cut carbs Helping hands
■ A review of more ■ In a 2017 study, ■ Garlic causes ■ Cutting out carbs
than 200 studies Kansas State bad breath for the can increase your
has found that University same reason that risk of developing
drinking coffee researchers found it makes your diabetes and other
was consistently that black pepper heart healthier – diseases, warns a
associated with a almost entirely it contains the consensus report on
lower risk of death eliminates the chemical allicin. the health benefits
from all causes and carcinogenic HCAs According to the of carbohydrates by
a lower risk of that form on the University of leading Australian Vetta Smart Pasta Dieticians
developing several surface of beef, pork Alabama, US, and international Association
Vetta’s award-winning
forms of cancer, as and chicken when allicin is broken experts. “The of Australia
Smart Pasta range
well as type 2 cooked. The magic down into sulphur research is very
features the only pasta Connect with your local
diabetes, gallstones, ratio is 1g of pepper compounds that clear that when you on Australian shelves Accredited Practising
gout and liver to every 100g of beef, (a) stink and (b) react include whole grain to provide consumers Dietitian in 2018.
conditions, such but if that’s too much with red blood cells it is associated with with a high protein/low Accredited Practising
as cirrhosis. for your tastebuds, to produce hydrogen lower risk of carb product that looks Dietitians are uniquely
head researcher sulphide, which cardiovascular and tastes the same as qualified to provide
J. Scott Smith relaxes blood disease, diabetes regular pasta – with 50% practical, evidence-
suggests combining vessels so your and of weight gain,” more protein and 25% based and personalised
it with garlic, heart doesn’t need says Professor fewer carbs. Perfect for nutrition advice and
oregano or – for to work as hard to Jennie Brand-Miller health-conscious pasta support to help you
chicken – rosemary, get the red stuff from the University lovers, including those achieve your nutrition
THREE CUPS OF thyme, cloves and flowing, of Sydney, one of who avoid pasta for goals. Find your local
COFFEE A DAY IS
allspice. If you’re the experts dietary reasons. Accredited Practising
THE SWEET SPOT
FOR HEALTH cooking burgers, behind the paper. vettapasta.com.au Dietitian at daa.asn.au
BENEFITS. mix it into the meat.

MIND
08 Listen
to music
It doesn’t just make
you more motivated to
work out – research
shows that listening
to music can help with
chronic back pain,
improve memory and
beat depression.
09 Drink red
Sipping moderate
amounts of red wine
can delay the onset of
cognitive problems
associated with
ageing, and reduce
the risk of Parkinson’s
and Alzheimer’s,
according to a report
in Frontiers In
Nutrition. It’s thanks
Music beats stress, to the metabolites
helps you exercise that form as the body
and may even boost processes wine,
which research found
immunity. can help prevent brain
cells from dying under
stressful conditions.
10 Play games
Sorry, no Red Dead
Redemption – but
several studies
suggest that a
sequence-matching
memory task called
Dual N-Back might
improve working
memory and fluid
intelligence. Find a
free-to-play version
at brainworkshop.
sourceforge.net
11 Get email
under control
According to Adobe,
white-collar workers
spend an average of
20.5 hours a week on
email – while research
from the University of
California suggests
that every email
interruption takes an
average of 23 minutes
to recover from. Fix it
by checking your
inbox at set times –
10am and 3pm, say. If
needed, set an auto-
response to explain
that you won’t be
immediately available.

There’s a slew of
benefits specific to
running that make a
pretty strong case for
any guy to consider
becoming a runner.
12 Run for
your life
We’re not saying
you should quit the
gym (please don’t).
We are saying you
should consider
taking up running,
too. After all, runners
live longer. In one
Archives of Internal
Medicine study,
researchers followed
1000 or so adults
aged 50 and older
over the course
of 21 years. At the
end of the study,
85 percent of the
runners were still
kicking it, while only
66 percent of the
non-runners were
alive. Yikes.

FITNESS
13 Don’t
train alone
A good reason to hit the gym
at peak time? Watching others
sweat may inspire you. That’s
because effort is contagious,
says a Belgian study. When
pairs of volunteers were given
tough tasks to accomplish, one
participant expending max
concentration would inspire the
other to do the same, leading
to improved scores for both.
So if you’re looking for instant
improvement, find a gym
or class that attracts people
Best places for giving it everything they’ve
inspiration? Early-
morning classes and
got. Even if you aren’t in the
powerlifting gyms mood to train, you might catch
are a good bet.
a healthy dose of attitude.
14 / Add 50%
... TO YOUR PUSH-UPS BY DOING 1.5 REPS EACH TIME. GO DOWN, PUSH HALFWAY UP, GO DOWN AGAIN, THEN PUSH ALL THE
WAY BACK UP TO COMPLETE ONE REP. DO THREE SETS OF EIGHT TO 12 REPS TO BENEFIT FROM MORE TIME UNDER TENSION
AND BUILD YOUR PECS AS WELL AS YOUR ARMS.
15 Get wide 16 On yer bike 17 Visualise 18 Slow down MF TOP PICKS

shoulders ■ Looking for success ■ It’s the best way Something to aim for
■ Build broader a way to refresh ■ Visualisation to tweak your
shoulders when your cardio routine? is the number-one chin-ups for
overhead pressing It might be time to tool in performance maximum biceps
by narrowing your hop in the saddle. psychology. tension. Pull up
grip on the bar. The Cycling indoors Science confirms as fast as you
further apart your with a HIIT program that one minute like, but aim for
hands, the weaker can make a much- of visualisation is a five-second
you are, so keep needed change the equivalent of eccentric (lowering)
from the endless phase on each rep. Fitness Institute Great Ocean Road
a solid shoulder- seven minutes of
plodding of most Start with three to of Australia Running Festival
width grip with physical practice.
your elbows directly cardio machines. Visualise yourself four sets of two to Do you have a passion One of the most scenic
below your wrists. It will get your performing well for five reps and try for fitness? Why not and stunning runs you
heart rate up, short clips – two to 10 to increase your work in the industry? will ever complete.
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YOUR PHYSIQUE.

WEIGHT LOSS
19 Mix
macros
You now know you don’t need
to avoid fat, but you should
still watch your intake of
carbs and protein. And, no,
you don’t have to follow a
specific macro split. Just make
sure that whenever you eat
carbs, you pair them with fat
or protein – or, ideally, both.
For instance, eating this pizza
will score you carbs, protein
and fat. The combo will help
prevent your blood sugar and
insulin levels from shooting
up and then crashing, to help Low-fat diets are
you feel fuller, effortlessly cut less effective than
higher-fat ones
calories and ensure your food when it comes to
doesn’t wind up stored as fat. dropping kilos.
20 / Stay light with lime 21 / Lift lighter to blast fat

A SQUEEZE OF LIME JUICE OVER A MEAL LOWERS ITS REDUCING THE WEIGHT ALLOWS YOU TO LIFT HARDER FOR
GLYCAEMIC INDEX – PREVENTING A BIG BLOOD SUGAR LONGER, MEANING YOU’LL BURN MORE CALORIES BOTH
SPIKE THAT CAN INCREASES FAT STORAGE. DURING THE WORKOUT AND DURING RECOVERY.
22 Avoid 23 Keep good 24 Sit down 25 Stay MF TOP PICKS

sugar mixes food close to eat relaxed Cut out the bad stuff
■ A 2017 study ■ Get your laziness ■ Research from ■ In research from
published in BMC to work in your Cornell University the University of
Nutrition found favour for once. in the US suggests California, US, test
that having Volunteers taking you’re likely to subjects who ate
a sugar-sweetened part in a study at St eat more in social high-sugar, high-
drink with a high- Saint Bonaventure situations fat foods were more
protein meal can University, US, – especially at the likely to have
decrease metabolic who were given buffet, or when a larger waistline
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B I G C H E S T, B U T S K I N N Y L E G S ? P O W E R F U L G L U T E S , B U T N O O D L E
A R M S ? E Q U I P YO U R S E L F W I T H T H E T R A I N I N G K N O W - H O W T O TA R G E T A N Y
M U S C L E , A N Y T I M E A N D Y O U ’ L L B U I L D A S T R O N G A N D B A L A N C E D B O D Y.

“The position of
the shoulder can
influence biceps
activity throughout
the range of motion.”
THE WORKOUT
SINGLE ARM
DUMBBELL
PREACHER CURL
Sets 3 Reps 6-8
Rest 90 sec
Holding a dumbbell,
place the working arm
on top of the preacher
bench. Slightly rotate
your body and slowly
lower the dumbbell
until your arm is
fully stretched, then
squeeze your biceps
hard to reverse the
curl back to the
starting position.
INCLINE DUMBBELL
CURL
Sets 3 Reps 8-10
Rest 90 sec
Set the bench to an
incline of about 60°.
With your palms facing
forwards, initiate the
lift by contracting your
biceps and curling the
weight up. When your
forearm is parallel
to the floor, hold for
01. Biceps
one second and flex
your biceps hard.
Then slowly lower
the weight back to
the starting position.
I T ’ S N O T J U S T A B O U T C U R L S . H O R I Z O N TA L A N D V E R T I C A L P U L L I N G I S K E Y T O B U I L D I N G B I G A R M S . At the bottom, flex
your triceps to fully
stretch your biceps.
Mix your moves Use a pre-stretch Don’t ignore the brachialis

3
■ “The position of the shoulder ■ “The long head of the biceps ■ “The brachialis muscle is an
can influence biceps activity crosses the shoulder joint, elbow flexor and due to its position
throughout the range of motion,” which means that it’s possible to under the biceps, it literally pushes DUMBBELL
says trainer Greg Burns. “For pre-stretch the muscle in certain the biceps up as it gets bigger, HAMMER CURL
instance, the preacher curl exercises to cause higher levels which can create a higher peak on Sets 3 Reps 10-12
provides greater activation in of muscle activation,” says Burns. the biceps,” says Burns. “Doing Rest 90 sec
the first third of the ROM and “Incline dumbbell curls are the curls with a neutral or ‘hammer’ Hold a dumbbell in
targets the short head, while the perfect example of this. Another grip is an excellent way to develop each hand, arms by
standing curl gives the greatest trick to stimulate the long head the brachialis. Studies show your sides with your
activation in the final third of the more is to bring your shoulders that the brachialis tends to have palms facing inwards.
movement and targets the long forwards slightly as you reach more slow-twitch fibres than the Keeping your torso
head. For full stimulation you the top of a curl.” biceps, so performing the eccentric completely still, curl
should train using a variety of portion of the lift slowly increases the weights up. Lift
exercises with differing points brachialis activation.” The workout until your arm is fully
of peak contraction.” at right has you covered. flexed, pause briefly,
then return to the
starting position.

02. Quads THE WORKOUT
YO U R T H I G H M U S C L E S H AV E F O U R H E A D S A N D A W I D E R A N G E O F M U S C L E F I B R E T Y P E S , S O A VA R I E T Y
O F A P P R O A C H E S A N D R E P R A N G E S I S K E Y.
1
Squat deep Get one-legged Extend and flex
FRONT SQUAT
■ All those quarter squats might ■ “Single-leg work is great for ■ “Don’t ignore the leg extension if Sets 4 Reps 6-8
be good for your ego, but they stimulating the vastus medialis quad growth is your goal,” says Rest 2 min
aren’t maxing out your quad oblique or VMO, the teardrop- MacCormick. “It causes high levels
Position bar on
development. The quads are shaped muscle on the inside of of activation in the rectus femoris,
your collarbone,
mechanically advantaged at the the thigh,” says body composition which flexes the hip and the knee.
elbows up. Unrack
top of the lift, which means it’s expert Tom MacCormick During squats, the hip extension
bar,take two steps
easier for them to move weight. (flatwhitesfreeweights.com). “This movement opposes the hip flexion
back with feet just
So squat as deep as you can with is because the opposing leg isn’t function of the rectus femoris and
over shoulder–width
good form. Working below parallel there to help stabilise and keep limits its activation. But in the leg
apart. Brace your
forces the quads to work far harder you in position. Without the aid of extension, no hip extension occurs,
core and lower under
and results in much higher levels the opposing leg, the working leg so the rectus femoris can achieve
control into a full
of activation than quarter squats. requires the VMO to kick in to aid higher levels of activation.”
squat. Once you hit
stability, correct knee tracking
the bottom position,
and maintain alignment.”
drive back up through
the mid-foot until
you reach the start.
BULGARIAN
SPLIT SQUAT
Sets 3 Reps 8-10
Rest 90 sec
Position yourself in
a staggered stance
with your rear foot
elevated on a step
or bench. Lower by
bending at the knee
and hip while keeping
your torso upright.
When you reach the
bottom, drive back
up, extending your
knee and hip to return
to the start position.
LEG EXTENSION
Sets 2 Reps 12-15
Rest 60 sec
Sit up straight on the
leg extension machine
and imagine you have
a seatbelt around your
waist pulling your hips
down into the seat.
Use your quads to
initiate the movement
Working below and avoid “kicking”
the weight up. Extend
parallel forces the your legs fully and
quads to work far pause for one second
harder. at the top, then lower
under control.
03. Glutes
THE WORKOUT
EVERYONE KNOWS THE GLUTEUS MA XIMUS, BUT REMEMBER THE GLUTEUS MEDIUS AND PIRIFORMIS, TOO,
A N D Y O U ’ L L B E N E F I T F R O M H I P H E A LT H A N D I M P R O V E D P O W E R .
1
SQUAT
Activate the area Go unilateral Go deep (but don’t bounce)
Sets 4 Reps 12
Rest 90 sec
■ “Starting to squat or deadlift ■ Hiding behind a double leg ■ “Getting low to the ground in
without activating the whole hip movement can lead to one side a squat is obviously going to use Stand with feet a little
structure can be a disaster, and being left behind,” says Scott. more range, which is a good thing more than shoulder-
a few light squats won’t cut it,” says “A heavy lunge will often identify – provided there’s control at the width apart, hips
Ben Scott, a former professional glute weakness – watch to see bottom,” says Scott. “If you’re stacked over knees,
cricketer turned performance and whether your knee wobbles one bouncing out of the bottom phase knees over ankles.
fat loss specialist. “When another way or the other. You should with your pelvis tucking under – Lower until your hips
muscle needs to kick in and include at least one unilateral known as a ‘bum wink’ – it’s a are as close to the
help but it is completely cold, movement in every workout.” problem. Don’t rely on momentum ground as you can
the disparity between the two to do the work for you.” get. Explode back up
muscles will be too much and to standing, driving
you’ll end up injured. Activate through your heels.
your abductors and adductors
with moves like the fire hydrant
or lying clam to get warm.” 2
DEADLIFT
Sets 4 Reps 12
Rest 90 sec
Stand with your mid-
foot under the bar and
your heels hip-width
apart (narrower than
“Don’t rely on in a squat). Grip the
momentum to do bar with arms vertical
and drop into position
the work for you.” by bending your knees
until your shins touch
the bar, then pull,
keeping your chest up.
3A
GLUTE HIP RAISE

Sets 4 Reps 12
Rest 0 sec
Put your upper back
on a weight bench and
place a barbell on top
of hips. With both feet
on floor, extend hips
upwards to lift the bar,
stopping when hips
reach full extension.
Squeeze glutes and
pause before lowering.
3B
WALKING LUNGE
Sets 4 Reps 12
Rest 90 sec
Step forward with
one leg, flexing knees
to lower hips. Lower
until rear knee nearly
touches the ground,
staying upright. Switch
legs and continue.
THE WORKOUT
S
SINGLE-ARM
KNEELING
K
OVERHEAD PRESS
O
Sets 4 Reps 12 each
S
s ide Rest 90sec
K
Kneel on one knee,
h olding a dumbbell
ju
ust outside your
s houlder on the
s ame side as your
g
grounded knee, palm
in
nward. Press the
w
weight overhead.
L
Lower slowly.
S
SINGLE-ARM
L ATERAL RAISE
“If you’re waking Sets 4 Reps 12 each
S
up with a sore neck s ide Rest 90 sec
after shoulder day,
try creating an angle H
Hold a dumbbell in
by leaning forwards one hand and lean
o
when doing lateral
raises.” fo
orwards from your
h ips, keeping your
chest up. With a slight
c
bend in your elbow,
b
ra
aise the weight to
s houlder height,
hen lower slowly.
th
KNEELING LANDMINE
K
OVERHEAD PRESS
O
S
Sets 4 Reps 12
R
Rest 90 sec
W
Wedge one end of the
bar into a corner. Kneel,
b
re
esting bar on upper
chest and gripping it
c
with both hands. Press
the bar up and out until
your arms are straight,
then lower slowly.
H E R E ’ S H O W T O W O R K Y O U R D E LT O I D S A N D T H E S M A L L E R M U S C L E S A R O U N D T H E R O TAT O R C U F F.
4
Trapdoor your traps Wake the boys up Think posterior LANDMINE STANDING
ROTATION
■ “Some people find it hard to ■ “If you’re overhead-pressing ■ “Plenty of moves hit your front Sets 4 Reps 12
disengage their upper trapezius before waking up the shoulder delts, but spare a thought for the Rest 90 sec
when training shoulders and that girdle muscles, it’s like a soccer poor sods at the back propping
In the above set-up,
can throw your head forwards, team playing without a defence your body up,” says Scott. “Many
stand up, raising bar
putting the neck under stress,” or keeper,” says Scott. “Fire up exercises that target the posterior
to shoulder height with
says Scott. “If you’re waking up the rotator cuffs with wall angels. delts also activate the rotators to
arms straight. Rotate
with a sore neck after shoulder Stand flat against a wall with help align the shoulder joint better.
trunk and hips to take
day, try creating an angle by your hands up, elbows tucked This will also give a fuller look to
bar down to one side.
leaning forwards when doing back, then bring them above your your shoulders – and allow you
Reverse to take the
lateral raises, holding on to head.” Do two slow sets of five. to hit the front deltoid even
bar to the other side.
something if necessary.” more effectively.”

“Pull-ups are a
fantastic functional
movement and the
number-one reason
for failure is the THE WORKOUT
grip.”
PULL UP
Sets 4 Reps 8-12
Rest 2 min
Grasp a pull-up bar
with an overhand grip
slightly wider than
shoulder width. Hang
with arms straight,
pointing legs slightly in
front. Pull up till elbows
touch ribs, squeezing
shoulder blades. Pause
and slowly lower
back to a dead hang.
PULL-DOWN
Sets 4 Reps 12
Rest 90 sec
Grasp the bar with
a wide grip. Pull
through your elbows
until you’re able to
squeeze both lats
and shoulder blades
together. Slowly
raise the bar again
until your arms are
extended and back in
the starting position.
3A
LONG-ARM PULL-DOWN
Sets 4 Reps 12
Rest 0 sec
Place cable arm at the
top, select the rope
05. Back attachment. Hold rope

with arms straight so
they’re at a 45˚ angle to
your body. Pull weight
I T ’ S T H E P L AT F O R M F O R E V E R Y T H I N G E L S E . K E E P YO U R W H O L E P O S T E R I O R C H A I N S T R O N G down in a smooth
TO MAKE YOUR OVER ALL LIF TING BET TER.
arc until hands are
between legs. Return
slowly to the start.
Set your scapulae Train your grip Go full range
■ “Scapular flying, where the ■ “A lot of people overlook the ■ “I’ll often see people load up too 3B
shoulder blade seems to come benefits of working on grip much weight on back moves, so
away from the back, can be a strength,” says Scott. “A stronger that the main bulk of the lifting SEATED CABLE ROW
problem when doing pull-ups, grip will actually boost your is done right at the beginning of the Sets 4 Reps 12
because it can lead you into a overall performance and increase movement and momentum carries Rest 90 sec
neck-straining position,” says your ability to pull more weight. them through until halfway Hold handle with palms
Scott. “Set your shoulder blades Pull-ups are a fantastic functional through the eccentric phase,” says down and a slight bend
before you start by moving them movement and the number-one Scott. “Use a weight that allows in knees. Keeping
as if trying to slot them into your reason for failure is the grip. you to work to the proper tempo chest up, retract
back pocket. This should give you Use straps when you absolutely through the full range, and aim to shoulder blades. Pull
retraction and depression that need to, but save them for the hold your chest to the bar for two through elbows until
frees up the use of the traps.” last set so you’re training your seconds at the end of every pull-up, they reach your sides,
grip the rest of the time.” to check that you can.” palms facing inwards.

06. Hamstrings THE WORKOUT
YO U ’ L L N E E D A VA R I E T Y O F E X E R C I S E S T O H I T T H I S K E Y R E G I O N – B U T F O C U S
ON HIP EXTENSION AND KNEE FLEXION.
1
Go fast and slow Not all moves are equal Extend and flex
LYING LEG CURL
■ “Hamstrings are widely believed ■ “Not all hip extension exercises ■ “The way you perform leg curls Sets 4 Reps 8-10
to be made up predominantly of activate the hamstrings equally,” can increase activation and also Rest 90 sec
fast-twitch muscle fibres, but there says MacCormick. “Standing hip target specific regions of the
Lie face-down on
is evidence that they comprise extension exercises like Romanian hamstrings,” says MacCormick.
the leg curl machine
a balanced fibre type,” says deadlifts show the highest amount “By pointing your toes down,
with the pad on your
MacCormick. “So using a range of activation at the bottom of the you can target the hamstrings
calves. Keep your
of reps and both slow and fast movement, while 45° back to a greater extent than with the
torso flat and drive
contractions is advised. Doing extensions have more consistent feet in a toes-up position. Pointing
your hips into the
the bulk of your hamstring work levels of activation throughout the your toes contracts the calves and
pad. Start from a fully
in the eight-to-12-rep range whole ROM. Hip extension exercises limits their ability to assist the
stretched position and
will allow for the most efficient where the body is horizontal, such hamstring in leg curls, causing
curl your legs as far
accumulation of training volume.” as back extensions, exhibit their more of the load to be shifted
as possible without
highest level of activation at the to the hamstrings.”
lifting your hips or
top of the movement. Use all
torso off the pad.
three movements for maximum
Hold for one second
hypertrophy in the hamstrings.”
and lower slowly.
ROMANIAN
DEADLIFT
Sets 4 Reps 10-12
Rest 2 min
Grasp the bar with
an overhand grip.
Bend your knees
slightly, raise your
chest and retract
your shoulders.
Push your hips
back and lift the
bar as high as you
can. Drive your
hips forwards to
return to the start.
45° BACK EXTENSION

Sets 3 Reps 12-15
Rest 90 sec
Set the pad so that
it’s just below your
hips and allows your
pelvis to rotate.
Lower, maintaining
a neutral position
in the lower back.
When you reach the
bottom, drive your
hips into the pad,
“Using a range of push through your
reps and both slow heels and contract
your hamstrings
and fast contractions and glutes to return
is advised.” to the start.
07. Chest THE WORKOUT
T O P U F F U P YO U R P E C T O R A L S , YO U N E E D T O T H I N K H E AV Y L O A D S , L O W R E P S A N D FA S T S P E E D S .
Flye right Bench with your brain Hit both heads

1
■ “Most people do flyes with ■ “The problem with the bench ■ “Since most guys’ chest training
dumbbells using a neutral grip,” press is that most men focus on starts and ends with the bench BENCH PRESS
says MacCormick. “This is how much weight is on the bar, press, they disproportionately Sets 6 Reps 6-8
sub-optimal for two reasons. rather than how much they are develop their lower chest,” says Rest 2 min
First, the range where the muscle stimulating their chest,” says MacCormick. “Studies show the Grip so your wrists
is under tension with dumbbells MacCormick. “This might boost sternocostal head [lower chest] is are directly above
is small, because gravity isn’t your ego, but it won’t grow your highly activated in flat or decline your elbows in the
directly acting upon the load for pecs. Rather than having an bench presses with a wide grip. bottom position.
the second half of the movement. external focus, look inward. The clavicular head [upper chest] Retract your
Second, the arms are neither in Focus on the amount of tension is more highly activated using shoulders, drive
their strongest position nor the you place on the pecs as you inclines between 30-60°, while your feet into the
best one for isolating the pec. press. Concentrate on feeling some studies show a narrower ground, squeeze
A better option is to do flyes the muscle stretch as you lower. grip enhances this activation.” the bar and brace
with a palms-down grip on a cable At the bottom, make sure you’re Best advice? Use both. your lats. Unrack,
machine. This provides a stronger using your chest to push the then lower the bar
contraction and constant tension weight up. You may have to under control to your
on the muscle. You could add an reduce the weight at first – but it chest. Explosively
external rotation of the arm at the will get you growing your pecs.” drive back up.
start of the movement to provide
a greater stretch to the muscle
and increase activation.”
2
INCLINE CLOSE-
GRIP BENCH
Sets 4 Reps 8-10
Rest 90 sec
Take a shoulder-
width grip on the
bar. Retract and
depress your
shoulder blades,
contract your
lats to brace your
torso and lower
the weight slowly
to your chest.
Explosively drive
the weight back up
to the start position.
CABLE FLYE
Sets 4 Reps 8-10
Rest 90 sec
Lie on a bench
set to a 15° incline
between two cable
pulleys with rope
attachments. Grasp
the ropes and, with
a slight bend in your
elbows, lower your
arms to the sides in
a wide arc until you
feel a stretch in your
chest. Initiate the
move by contracting
your pecs.

Do moves that use THE WORKOUT
a variety of hand
positions.
CLOSE-GRIP
BENCH PRESS
Sets 4 Reps 6-8
Rest 90 sec
Lying flat on a bench,
take a shoulder-width
grip on a bar. Keeping
elbows close to sides,
lower the weight to
touch your chest.
Drive the weight
back up explosively
until your arms are
fully extended.
2A
BENCH DIP
Sets 4 Reps 6-8
Rest 10 sec
Place hands behind you
on a bench at shoulder
width. Rest feet on
another bench in front of
you. Slowly lower until
your upper arms are
parallel to the floor, then
extend your elbows.
2B
ROPE CABLE
FRENCH PRESS
Sets 4 Reps 6-8
Rest 2 min
Set cable to lowest
setting. Grab rope,
raise over head, palms
facing. Tuck elbows in,
bend elbows so hands
08. Triceps travel behind head until

forearm and biceps
touch. Flex triceps
to return to start.
I T ’ S G O T T H R E E H E A D S – T H A T ’ S L I T E R A L LY W H A T T H E N A M E M E A N S – A N D Y O U S H O U L D T R A I N A L L T H R E E
F O R A R M S T H AT L O O K B I G F R O M A L L A N G L E S .
3
Go long Fix your hands Move your shoulders REVERSE-GRIP

STRAIGHT BAR
■ “The best overall triceps exercise ■ “Muscle activation in the ■ “Changing your shoulder PRESS-DOWN
is the close-grip bench press,” triceps varies with hand position,” position during isolation Sets 3 Reps 6-8
says MacCormick. “This creates says MacCormick. “Having your exercises like extensions can Rest 90 sec
high levels of muscle activity elbows further apart than your also influence triceps muscle Set cable pulley to top
in the triceps and also targets hands – for instance, in a close- activation,” says MacCormick. setting, grab bar with
the often-neglected long head. grip bench – stresses the lateral “Having your arms overhead – palms up. Keeping
Muscle activity in this area is head to a greater degree. If the like in a French press – puts more elbows by sides, extend
greatest when the shoulder hands are closer, more stress is tension on the long head, while elbow using triceps.
is flexed to roughly 90° – the placed on the long and medial conventional cable press-downs Flex at the bottom,
exact position you’re in during heads.” Do moves that use shift the tension predominantly then return to start.
close grip bench presses.” a variety of hand positions. onto the medial head.”
Smart
Eating
Week
12 - 18 February 2018
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flow to working muscles as well as boosting testosterone levels. fat-burning and muscle-building ambitions. D-aspartic acid can be
But there’s a catch: it tends to work better for guys over 25, because taken at any time, but it’s worth cycling any testosterone boosters for
your testosterone levels decline as you age and this tops them up to three to four weeks, then taking two weeks off, to ensure your body
their highest natural level. A more recent analysis in the Journal of doesn’t get used it and the benefits are maximised when you do take it.
Human Kinetics, which reviewed all the literature on this ingredient,
found no strong evidence for either its usefulness or safe usage in The costs
sport. Take-home message: don’t bother with it.
If you start to sprout hair in new and inventive places, are consumed
Fenugreek
with Wolverine-level anger or have a massively increased libido while
While there are plenty of studies that support the efficacy of
breaking out in pimples, there’s a good chance you’ve been sold
this ingredient, if reported outcomes aren’t replicated, you
boosters with illegal synthetic testosterone in it. That’s a nice way of
should be suspicious that the results may have been paid for. An
saying you’ve been unknowingly juicing. The legal ones don’t have
independent paper in the International Journal of Exercise Science
many negative side-effects worth worrying about, though you should
discovered that fenugreek did nothing to improve the hormonal
be lapping up all the small positives gained from the increase in
profiles of resistance-trained men, showing no anabolic potential.
strength and muscle. Your best bet is to test your numbers on the big
It might work, but a maybe just isn’t a good enough reason to use it.
lifts (squats, deadlifts, bench presses) before you take the supplement,
then keep a running tally over the ensuing weeks while you take
the supplement to assess whether it’s the real deal. ■
These ingredients still need more stringent testing and research

to determine whether they live up to their claims: The verdict
● Maca ● Tongkat ali ● Horny goat weed
● St John’s wort ● Ginseng ● Mucuna pruriens ■ Yes, testosterone at in relation to other possible natural levels
boosters will work, men your age. You can for your age, physical
providing you have do this at your local GP activity and weight.
the key ingredients or visit a compounding Sure, this is a slightly
delivered at the right chemist who can create more expensive route
levels. But if you’re a formula tailored but it’s one that removes
serious about to your deficiency. any parlour tricks from
D-aspartic acid increasing your mojo, Warning: you’re unlikely your testosterone-
It may read like a CIA-developed chemical weapon, but D-aspartic you’re better off going to get a script to boost boosting supplement
acid actually does increase testosterone by 42 percent when 3g is down the medical path. your levels past what’s routine and is the only
Have your blood work normal and healthy. way to guarantee
taken per day, according to a study in Reproductive Biology and checked to assess Instead, you’ll be topped you’re more man than
Endocrinology. This has seen it become something of a breakthrough where your T levels are up to the highest you were yesterday.
Which gym
in 2018?
Gone are the days when the local gym had little more equipment
than a few rusty old exercises bikes and some mismatched
dumbbells. Aussie gyms have stepped up their game – which
one will work for you?
Anytime Fitness Remote Coaching
Best for: working out any time, anywhere ◆ In 2018, Anytime

Fitness Australia is
With hundreds of gyms now spread across the country, Anytime Fitness brought the 24/7 introducing Remote
gym to the mainstream, offering hundreds of thousands of people the opportunity to work Coaching, the first
out at a time that suits them – in a safe and secure environment that includes 24-hour security app of its kind in
Australia and the future
monitoring, secure key fob access and private bathrooms and changing rooms. While the of flexible personal
thought of hoisting weights at 2am might not appeal to you personally, for the growing number training. The service
of people who now work outside of traditional nine-to-five hours, Anytime Fitness offers them is an ideal solution for
the opportunity to pursue their health and fitness goals at a time that fits in with them and their those seeking some
level of PT support and
lifestyle. As a bonus, members are given access to the Anytime Workouts App, offering more accountability at a more
than 1100 workouts and the ability to set your own program and track your progress. affordable price.
How does it work?
◆ Members can use the

Anytime Health platform
of products – including
the Anytime Fitness
App, Anytime Workouts
App, MapMyFitness,
and MyFitnessPal – to
provide data, insights
and feedback to their
PT. Wearable tracking
devices, workout logs
and feed tracking data
will be collected in the
Anytime Fitness App
and shared between
the member and coach.
Virtual coaches will
provide personalised
support to members by
reviewing data from the
Anytime Fitness App and
responding to challenges
and triumphs with
feedback. No face-to-
face interaction needed.
Staying on track
◆ PTs will be able

to hold their clients
accountable and keep
them on track via the
app, quickly seeing
who’s meeting their
goals through clients’
performance stats and
monthly progress and
engagement reports.
PTs can also message
with clients, getting to
know them better and
providing personalised
encouragement.
MF VERDICT
We live in a 24/7 world

now, so it makes
sense to have access
Train at a time that to fitness at any time
suits you in one of the day or night.
of 100s of safe, No longer can you use
secure locations. “the gym is closed” as
an excuse to skip out.

Fitness First Going 24/7
Best for: innovation and next-level tech ◆ Fitness First launched

their first 24/7 gym
With 60 clubs around the country and more than 240,000 members, Fitness First has in Sydney’s Cronulla
dominated the Aussie gym landscape for the past 15-odd years. As other chains have grown last December.
to compete, Fitness First has turned things up a notch, introducing some cool new offerings. “That extra half hour in
the morning for the busy
“We feel like our position in the industry is a position of leadership,” says Michael Cunico, executive, or the busy
National Fitness Manager at Fitness First. “Our goal is to try and maintain that.” family person who has
With such a big portfolio of clubs, Fitness First can offer members plenty of training to get home and get their
alternatives, from weights training and hot yoga to barre classes and The Zone. kids off to school – that
extra time can make a
“We want to provide good value for our members’ dollar,” Cunico says. “We can give big difference,” Cunico
members plenty of options and autonomy in how they want to train.” says. “Not that long ago
gyms opened at six, then
some started opening at
5:30am, then at five. But
Group training even those clubs have
combines the line-ups at opening time.
benefits of a PT Our members want that
with the social extra flexibility.”
aspect of a class.
GymKit
◆ The gym has teamed

up with Apple to
launch GymKit –
cardio equipment that
pairs wirelessly and
seamlessly with Apple
Watch so members
can track and record
the most accurate
measurements possible.
Select Fitness First clubs
in Australia will be the
first gyms in the world to
provide members with
Apple GymKit-enabled
equipment, with plans to
expand to all clubs in the
next three to five years.
Group training
◆ “We’ve been trialling

a program that fits
in between personal
training and group
exercise,” Cunico says.
“Personal training has
exploded in recent years,
but not everyone can
afford a PT. We’ve got
a program that will be
a low-cost offering for
members; they can train
with a trainer in small
groups that are capped
in numbers.”
MF VERDICT
Fitness First is
listening to members
and innovating in
exciting new ways,
providing more
flexibility and greater
choice for everyone.

“The atmosphere
and energy in a group
fitness studio is so
contagious.”
MF VERDICT
If you’re looking
for a community to
help support you in
Goodlife has your fitness goals,
Australia’s largest Goodlife Health Clubs
range of group will make you feel like
fitness classes. you’re part of a team.
Goodlife Health Clubs

Best for: transformation and inspiration
Goodlife Health Clubs has 77 locations and Australia’s largest range of group fitness classes. With more than 60 different
formats on offer, there’s something for every age and fitness level. Push your limits with Body Attack, Body Pump and CX
Worx; go the distance with cycle, RPM or Pace; or find mind/body balance with Yoga, Body Balance or BootyBarre.
“I think community is one of the best things about group fitness,” says head of group fitness, Luke Marino. “The
atmosphere and energy in a group fitness studio is so contagious and I think it creates an environment that inspires
the participants to work a little bit harder than they maybe would if they were by themselves.”
Goodlife 12-Week Challenge Arena Fitness MMA Choices, choices
◆ This proven exercise and nutrition plan has already ◆ Get fit without getting hit with an Arena MMA class. ◆ Goodlife also offers 8-week weight-loss and
helped more than 65,000 people transform their This innovative and unique program is a HIIT and Fitter, Faster, Stronger challenges; a special class
bodies from the inside out, including our last issue’s functional training style workout that merges intense designed by fitness superstar Emily Skye; small
cover guy, Aaron Snell. Whether you set a New Year’s coach-led circuits to help build strength, improve group training; and HYPOXI – a low impact, low
resolution to slim down, tone up, train for a marathon coordination and torch some serious calories. This intensity exercise method that uses movement and
or simply create some healthy habits, the Goodlife completely non-contact training solution is suitable vacuum compression technology to increase fat
12-Week Challenge will equip you with the tools you for all fitness levels, and whether you’re a beginner, loss in your hips, bottom, belly and thighs. The clubs
need to see achievable and maintainable results. intermediate or advanced participant, you’ll improve also offer 24/7 access and virtual classes so you
strength, burn fat and build confidence. Arena is set can work out when and how it suits you.
to roll out into 6 Goodlife Health Clubs by June 2018.
SpeedFit Not your average gym
Best for: low-impact, next generation exercise ◆ Unlike large, crowded

gym chains, SpeedFit
Electronic muscle stimulation (EMS) is already huge in Europe, and now it’s here in Australia. offers a more private
SpeedFit uses EMS machines that mimic the natural action of your central nervous system, – even luxurious –
sending electrical impulses that contract your muscles. It’s incredibly time efficient: in just 20 environment. “When
you come in we give
minutes using an EMS machine, each muscle group is contracted 120 times. “The perception you pre-workout drink,
is that it is a lazy workout, but it’s not – you’re working all your muscles at once,” says Matej we give you garments,
Varhalik, SpeedFit CEO and co-founder. “It’s like doing 120 biceps curls, sit-ups, etc, all towels, a post-workout
together. We have old-school gym guys come in and they are so surprised at how intense the drink,” says Varhalik.
“We provide shower
workout is. Some people come to us to supplement their training regime, and we also have gels, hairdryers –
many clients who are 40-plus and looking for a low-impact strength training option.” everything you need.
So you can come in, get
your 20-minute workout
session done, then
shower, change and
Even Usain Bolt is a fan head to work or home.”
of EMS. At 20 minutes
just once a week, What you need
who can blame him?
◆ Each workout is
tailored to the individual’s
needs. For the elderly or
injured, the workout can
be extremely mild, while
those wanting something
a little more rigorous
(even elite athletes), can
experience a hard-core
workout with strong
muscle contractions
and dynamic exercises.
“Clients come in who
have been injured from
F45 and CrossFit and
they come to us and
say ‘Finally I don’t need
to go to the physio’,”
says Varhalik.
The science
◆ Several studies have

been done on EMS, and
they’ve found that it can
be effective in relieving
back pain symptoms
and as therapy for
patients with chronic
cardiac insufficiency.
It has also been found
to be effective on
body composition of
elderly people and has
been found to be as
effective or better
than conventional
strength training.
MF VERDICT
This could be a
real game-changer.
While only nine gyms
are currently open
across Australia,
there are plans to
expand further this
year and beyond.

EPICIS WAITING
F H O U R S F R E E*
G AWAY M I L L IONS O T O DAY
WE’ R E G I V I N O R I N - C L U B
FR RIAL ONLINE EE T
C L A I M YO U R
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EFIT NE S S .COM .AU/EPIC
W W W.AN Y TIM
* A 7-day free trial. Offer valid for first time guests who are local residents or workers 18 years &
older only, however, 16 & 17 year olds may trial an “Approved Club”- see anytimefitness.com.au/
approved-clubs (photo ID required). Offer subject to satisfactory completion of pre-exercise screening
& to standard temporary/guest membership terms. Not valid with any other offers. Not redeemable
for cash. Not transferrable. Only valid at specified club(s) . Limit 1 offer per person. Where the trial pass
permits use outside staffed hours, a refundable deposit may be payable for an access card. Further
provisions may apply. See Club for details. Offer expires 30/04/18.
F e l t b i c y c l e s e x c l u s i v e l y d i s t r i b u t e d i n A u s t r a l i a b y G P I A p o l l o B i c y c l e s . P h : (0 3) 9 7 0 0 9 4 0 0
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F R O M R OA D B I K E S T O E - B I K E S A N D E V E RY T H I N G I N B E T W E E N , W E ’ V E G O T T H E R I D E F O R YO U .

Trace 30
RULES OF THE ROAD
A P O LLO $839
Bike lanes often run
The Trace 30 commuter from Apollo could be the perfect fitness alongside parked cars,
enthusiast’s bike. The geometry is comfortable and sporty, with which can lead to
a rigid alloy fork for responsive handling. Braking power is at disaster if somebody
a premium with super-efficient hydraulic brakes, while the opens a door. When
fast-rolling 700c semi-slick tyres finish off this impressive package. there are no bike lanes,
never ride in the “door
zone” – you’re allowed
to ride in the traffic
lane, just keep left so
drivers can pass you.
01
THE COMMUTE:
SHORT URBAN TRANSIT
Rough pavements and busy city streets complicate an otherwise easy pedal to
work. These are our picks to get you to the office fresh – and looking sharp.
01 02 03 04
Hurricane Sport Track Pump Wingman Backpack Oi Bell Azur Commuter Rear Pannier
REID $34.99 HENTY $249 KNOG $2 9.95 PUSHYS $ 74.9 9
The Reid Hurricane Sport Transport work attire with The wrap-around, seemingly With an easy hook-and-loop
features an easy-to-read minimal creasing, plus your levitating design of the Knog attachment and dual quick-
pressure gauge, so you’ll laptop, other tech devices Oi Bell looks sexy and sounds release clips for instant access,
always have the perfect and everyday essentials – like an angel playing a these large-capacity pannier
amount of air in your tyres conveniently packed in glockenspiel. Stylish and bags also have a drawstring
for the ride ahead. a slick and stylish backpack. unassuming, just like you. inner and rain cover.

Propel Advanced SL 1 Disc
RULES OF THE ROAD GIANT $7999
Make yourself visible Re-engineered with Giant’s AeroSystem Shaping Technology so

to drivers by wearing every tube shape and angle is optimised for minimal drag, the
bright clothing or riding Advanced SL-grade composite frame is ultra-stiff and super-light.
with lights on, even Disc-brake technology is integrated into the frameset, with
in the daytime. And flat-mount calipers and thru axles delivering powerful braking.
hang with other
cyclists. Riding with
someone else gives you
a bigger presence
on the road.
THE ROAD:
GOING PLACES
Medium-length rides on wide open roads let you reach higher speeds.
Hit the road with this hi-tech gear to get you where you want to go. 02
01 02 03 04
Aero Race Road Helmet Neos Track GPS computer BuzzRack BuzzyBee 2 Podium 7L
REID $59.99 GIANT $2 99.95 A P O LLO $345 CAMELBAK $19.95
The Reid Cycles Aero The Follow Tracks function You can’t go wrong with the The innovative, self-sealing Jet
Race is an ideal helmet for offers all route info during BuzzyBee 2 bike rack from Valve™ eliminates splatters and
commuting or road riding. your ride. Plus, the unique BuzzRack. This light and spills, while the lightweight,
It’s lightweight, with fantastic Train Smart function auto- compact rack allows you to easy-squeeze bottle delivers the
ventilation, adjustable fit syncs with TrainingPeaks™ transport bikes easily and right flow to quench your thirst
and excellent protection. to provide training analysis. securely between locations. – 100% free of BPA and BPS.

Urban+ eBike
REID $2399.99
Reid delivers a sleek, cleverly designed eBike package to tackle all RULES OF THE ROAD
the challenges of riding around your city. Boasting a modern, Under Australian law,
understated look and powered by the latest Shimano Steps E6000 a bike is considered
Series mid-mount electric system, these eBikes are ready to go. a vehicle and is
required to obey
road rules, including
stopping at red lights
and stop signs.
03
THE E-BIKE:
A LITTLE EXTRA
Transform riding as you know it. Electric bikes will let you ride further for longer
– and get you to where you’re going faster.
01 02 03 04
Rev Helmet MIPS Milkman Combo Croozer Kid Plus for 2 Blinder MOB Mr Chips
GIANT $199.95 KNOG $32.95 A P O LLO $1299 KNOG $59.95
From hors catégorie climbs to A keyless retractable steel A versatile child trailer that can With its 120° beam and
World Cup cyclo-cross racing, cable lock with a 10,000- be used as a bike trailer, jogger or reflective faceplate, Mr Chips
Rev is the ultimate choice for combination barrel, it’ll loop stroller, it’s cleverly thought out ensures you’re not just seeb
superior fit, comfort and around your bike frame and to the last detail, practical and from the front, but from the
protection. Includes MIPS any post, but is compact safe to use, with a beautifully side, too – from up to 1.2km
Brain Protection System. enough to fit in your pocket. sleek and functional design. away, all night long.

Trail 20
A P O LLO $1149
RULES OF THE TRAIL
It’s damn fun to ride, with plus-size tyres to take you almost anywhere,
Always respect any
while the 120mm travel fork, trail-specific geometry and components
trail closures – they’re
will please newcomers and seasoned weekend warriors alike.
closed for a reason.
Avoid trespassing on
private land, and let
fellow trail users know
you’re coming with
a friendly bell ring.
THE OFF-ROAD:
HAPPY TRAILS TO YOU
This country is full of awesome rough-terrain adventures, so gear
up and get ready for the ride of your life. 04
01 02 03 04
Volta MTB Shorts PWR Trail CHASE LR 10 Fox Launch Pro Knee Guards
PUSHYS $69.99 KNOG $159.95 CAMELBAK $149.95 M O U N TA I N B I K E S D I R E C T
$159.95
Made from a high-tech, durable, This isn’t just another bike A bike vest designed for those
fast-drying fabric with spandex light. Not only is it a powerful who want a minimal approach The Launch Pro D3O utilises
stretch, these shorts feature headlight, it also serves as to carrying gear without anatomically designed panels
adjustable waist tabs with a lighthead for other PWR bike sacrificing hydration. Features and construction to ensure
hook-and-loop fastening and and camping lights, and a PWR quick-access front harness and they’re comfortable
concealed mesh air vents. Bank to charge devices. stretch overflow pockets. throughout your ride .

10
A 70kg person
can burn up to 10
calories per minute
using battle ropes.

Join the movement p.108
New path to strength p.112
EZ-bar does it p.114
Must tri harder p.117
No kit? No problem p.122
Build muscle with BCAAs p.124
This time, Ropes are nothing

new. Neither are battles.
So it’s sort of surprising
it’s war that one of the latest trends in

fitness is an old-school piece
of gear. After years of being
confined to martial arts gyms
WHIP YOURSELF INTO SHAPE and football training rooms,
WITH A MUSCLE-TONING, weighted battle ropes are now
CARDIO-INTENSIVE WORKOUT. well and truly in the mainstream—
and that means it’s time to add
them to your fitness routine.
“Battle ropes offer full body
strength training as well as
cardio,” says trainer Danielle
Hopkins. “They’re especially great
for targeting your core and upper
body, since those are your primary
movers in battle rope training.”
Battle ropes are valuable for
guys looking to build muscle (or
simply change up their routines)
without turning to ultra-heavy
weights. Because ropes create
forces and tension from angles
that are harder to achieve
with basic weight training,
they confuse and surprise your
muscles into making new gains.
Most fitness supply stores
carry battle ropes now – look for
nylon ropes with rubber ends,
which make it easier to grip the
rope with sweaty hands. But if
you’re the old-school type – or
just prefer the vintage look in
your at-home sweatbox – you
can always run down to your
nearest hardware store and
pick up about 15m of nylon or
manila rope about 4-5cm thick.

Body Book Torch fat
Join the movement

Do this six-move circuit, which includes all of the major movement
pattens, to burn fat and improve your functional fitness.
HOW TO DO
If, like many men, your even more muscle. The workout
THE WORKOUT
I main goal is to trim a bit
of excess padding off your
includes one exercise for each of the
four major movement patterns -
waistline, this workout will a pushing exercise, a pulling exercise, Do the six exercises in order,
help you achieve that aim. It will also a squat and a hinge movement. And sticking to the reps detailed,
give you some extra benefits, such as for a couple of bonus benefits, we’ve without resting until you
helping you move better. That may not included an explosive move and finish all the reps of the sixth
sound exciting but in the long run, it an abs exercise. So, to recap, this and final move of the circuit.
will help you stay injury-free and lift workout will make you slimmer, Rest for two minutes, then
more weight – which, in turn, will faster, stronger and more muscular, repeat the circuit. Do three
make your workouts more effective so while helping you build a six-pack. circuits in total.
that you burn even more fat and add You’re welcome.
Start this workout by

performing it with an
unweighted 20kg
Olympic bar and add
weight as you progress.

1) ROMANIAN DEADLIFT
Reps 10
Rest 0 sec
S TA R T
Stand with your
weight on your
heels and mid-foot
and hold the bar
with a shoulder-
width grip.
MOVEMENT
With knees slightly
bent, hinge at the
hips to send the
bar down the front
of your thighs until
you feel a strong
hamstring stretch.
2) BENT-OVER ROW
Reps 10
Rest 0 sec
S TA R T
At the bottom of
the final Romanian
deadlift, set
yourself so that
your shoulders are
retracted and your
core is engaged.
MOVEMENT
Pull the bar up to
your bellybutton,
leading with
your elbows and
without changing
the angle of your
torso.

Body Book Torch fat
3) HANG CLEAN
Reps 10
Rest 0 sec
S TA R T
Start at the low
point of the final
bent-over row,
making sure your
shoulders are
retracted and your
core is engaged.
MOVEMENT
Explosively push
your hips forwards
to straighten up,
and pull the bar up
to catch it at the top
of a front squat.
4) FRONT SQUAT
Reps 10
Rest 0 sec
S TA R T
Start at the end
of the final hang
clean, so the bar
is across the front
of your shoulders
with your elbows
and palms up.
MOVEMENT
Keeping your
chest up,
simultaneously
bend at the hips
and knees to lower
until your thighs
are parallel to
the floor.

5) OVERHEAD PRESS
Reps 10
Rest 0 sec
S TA R T
From the top
position of the front
squat, with the bar
across the front
of your shoulders,
lower your elbows
so they’re below
the bar.
MOVEMENT
Press the bar
directly overhead,
ensuring that your
elbows are directly
below the bar
throughout
the move.
6) PLANK
Reps 10 each side

Rest 2 min
S TA R T
Position yourself
so that your body
is in a straight line
from head to heels
with your elbows
directly below
your shoulders.
MOVEMENT
Don’t let your hips

sag because that
will stress and
potentially injure
your back. If your
hips sag, stop the
exercise.

Body Book Kettlebells
A new path
to strength
Turn your approach to training upside down to
get stronger, says kettlebell coach Mike Mahler.
If you want to get stronger, the obvious way is to
I pick up a heavier weight and try harder. But the

smart way, says leading kettlebell coach Mike
Mahler (mikemahler.com), is to use the same
weight but perform a version of the exercise that’s more
challenging, such as the bottom-up kettlebell press.
WHY DO IT HOW TO DO IT
“If you do an exercise and you Start by holding a kettlebell
get to a point where it’s really at chin height with your
easy for you, try doing a more wrist straight and your
challenging version,” says elbow directly below
Mahler. “That way, rather your wrist. Press the
than just getting better at the weight directly overhead,
exercise but allowing your then lower it slowly under
technique to get sloppy, you control. If you can’t control
optimise your technique. the kettlebell, you either
For example, if a traditional have weak wrists or
one-arm kettlebell press are trying to press in
where it is racked normally an inefficient path. Reduce No stunts
becomes really easy, you the weight to perfect the The bottom-up press
could do a bottom-up press, technique, then add weight isn’t just a show-off
which is much harder. You once you can do a set move. The extra
could even do a stacked of six presses. challenge and
press, with the kettlebells instability encourages
on top of each other. Each of you to find the most
these exercises reinforces efficient pressing path,
the proper technique. When which will help you
you have a strong foundation when you want to go
in technique, you can go into heavy in shoulder-
new weight territories and not building conventional
worry about getting injured.” kettlebell presses.
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/cellucor @cellucor @cellucor
Body Book Biceps
EZ-bar does it
Follow these five tips and perform a key biceps-building move
more effectively for greater and faster muscle mass gains.
1 2
Strong wrists Bring in the biceps Keep your head level to
avoid placing strain on
■ EZ-bars have an ■ To get bigger your neck and spine.
undulating middle biceps, you need to
section that make sure they’re
facilitates a semi- doing as much of the
supinated grip. This lifting
allows the biceps as possible, so it’s
to be effectively important to
isolated while using eliminate any
a joint-friendly grip. momentum and let
You want to keep your muscles do the
your wrists in the work. Start with your
strongest position arms fully straight,
possible: turning with triceps tensed,
them in towards then initiate each rep
your body “locks” the by squeezing your
joint and keeps it biceps. Don’t start
stable. If you are an by swinging your
experienced lifter, elbows forward.
you can cock your Keep the tension
wrists away from on your biceps and
your body to lessen continue to
the role of the squeeze the bar
forearms and place as it rises. At the
greater emphasis on top of the move,
the biceps. Always squeeze your
warm up first and biceps hard,
don’t lift anything then lower the
too heavy, as it bar slowly,
places significant fully
strain on the wrists. straightening
your arms at
the bottom
before you
start the
next rep.
The EZ-bar allows for

a joint-friendly grip.

Assistance moves
Add these exercises to your workouts to target
the key muscles involved in an EZ-bar biceps
curl so you can lift more weight.
3 4 5
Tight elbows Retracted shoulders Level head EZ-bar
reverse curl
■ For a standing curl, ■ When standing, ■ Always ensure
your elbows should retract your shoulder your head is held
Stand tall with your
remain tight at your blades and raise your high throughout
shoulders back and
sides for the duration of chest to keep your the set, and keep
feet close together,
each rep. If your elbows torso as upright as your head and neck
holding an EZ-bar with
move up or forwards, it possible. Doing so aligned by focusing
an overhand grip,
takes tension off your prevents your upper on raising your chin.
hands just outside
biceps, and you want back and shoulders It can be very
your hips. Keeping your
these muscles to do as from hunching tempting – especially
elbows tucked in to
much of the work as forwards, which when a set gets hard
your sides, curl the bar
possible for maximum creates poor posture – to let your chin drop
up towards your chest,
growth. If you’re by increasing the towards your chest,
stopping just before
seated at a preacher pressure on your but that places
your forearms reach
bench, your elbows joints and decreasing pressure on your
vertical. Avoid rocking
and the backs of the range of motion neck and upper
to generate momentum.
your upper arms through which you spine, which
need to be flush can move the bar. intensifies when
against the padding When seated, you lifting the bar and
throughout. If you also want to keep can lead to the
can’t lift the bar your shoulders back shoulders rolling Zottman curl
without your and avoid leaning forwards, too. Stand
elbows forwards over the in front of a mirror This move targets all
moving, bench to maintain so you can watch the muscles on the front
whether the safest lifting your form and focus of your upper arm in
standing or posture possible. on keeping your chin every rep, working both
seated, the up and your head heads of the biceps –
weight is and neck aligned. brachii and brachialis –
too heavy. on the way up, and the
Reduce it. brachioradialis when
To get bigger biceps, you need you go palms-down for
to make sure that they’re the descent. Hold a
doing as much of the lifting dumbbell in each hand
and curl them up to
as possible. chest height, then twist
your palms to face
downwards before you
lower, shifting the focus
to your forearms.
Keep your elbows at your

sides to keep tension on
your biceps. Incline
biceps curl
Sit on a bench set

to a 30-45˚ incline,
holding a dumbbell in
each hand. Keeping
your back flat against
the bench and your
elbows close to
your sides, curl
both dumbbells up
to shoulder height.
Squeeze your biceps
at the top of the
move, then slowly
return to the start.

Body Book Triceps
Must tri harderTransform your triceps with this

superset session to build thicker,
stronger upper arms.
In the pursuit of bigger arms, it’s tempting to
T dedicate more training time to your biceps

at the expense of your triceps. But shifting
the balance in favour of the backs of your arms
will make your gun show a much more impressive event.
This six-move session has been designed to take your
triceps training to the next level by supersetting
two complementary triceps exercises and working
those neglected muscle fibres hard, so your body has
no choice but to make them bigger and stronger.

Body Book Triceps
Expert tip
Warm up thoroughly
by doing three to four
sets each of move 1A
and 1B, starting with
a low-weight, high-
rep set. With each
warm-up set, increase
the weight and reduce
the reps until you get to
your work-set weight.
1A
DECLINE
CLOSE-GRIP
PRESS
Sets 4
Reps 12
Rest 60 sec
W H Y Having your
elbows tight at
your sides shifts
the emphasis to
your triceps.
H O W Lie on a decline
bench holding an EZ-
bar with a shoulder-
width grip. Lower the
bar to your stomach,
keeping your elbows
tight at your sides,
then press back up.
1B
DECLINE
SKULL-
CRUSHER
Sets 4
Reps 12
Rest 60 sec
W H Y It’s a great move
to isolate your triceps
and move them through
a good range of motion.
H O W Lie on a decline
bench holding an EZ-
bar with a shoulder-
width grip. Keeping
your elbows pointing
straight up, lower the
bar down towards your
forehead. Pause, then
straighten your arms
to return to the start.

2A
TRICEPS DIP
Sets 4
Reps 6-12
Rest 60 sec
W H Y It’s the classic
bodyweight triceps
move, because
it’s so effective.
H O W Hold parallel
bars with your
chest up and abs
and glutes engaged.
Bend your elbows
to lower yourself
as far as possible,
then press back up
powerfully, without
fully locking out your
arms at the top.
Expert tip
Triceps dips and
diamond push-ups
are two of the most
challenging bodyweight
moves you can do
and are seriously
effective for building
bigger triceps. Focus
on good form and
keeping each rep
slow and controlled
to increase muscular
workload and minimise
any momentum that
will cheat you of
maximum gains.
2B
DIAMOND
PUSH-UP
Sets 4
Reps 6-12
Rest 60 sec
W H Y It’s a tough
variation of the
push-up that taxes
your triceps.
H O W Form a diamond
with your thumbs and
index fingers, then
lower your chest to
the floor. Press back
up but don’t lock out
your arms.

Body Book Triceps
Expert tip
These two cable
moves will increase
the workload on your
triceps, forcing them
to control the weight
on the way up as
well as the way down.
Keep the reps slow and
focus on flexing your
triceps as hard as
possible as you
straighten your arms to
recruit even more
triceps muscle fibres.
3A
CABLE
OVERHEAD
EXTENSION
Sets 4
Reps 15
Rest 60 sec
W H Y Using a cable
keeps tension on your
triceps for both the
lifting and lowering
part of each rep.
H O W Stand tall, holding
the double-rope handle
behind your head.
Press upwards to
straighten your arms,
then slowly return to
the start position.
3B
CABLE
PRESS-DOWN
Sets 4
Reps 15
Rest 60 sec
W H Y It’s an easy move
but keeping your form
strict will work your
triceps to full fatigue.
H O W Stand tall, holding
the double-rope handle in
both hands. Keeping your
chest up and abs braced,
press down to straighten
your arms fully. Return
slowly to the start
position, squeezing your
biceps hard at the top.
3 4
/cellucor @cellucor @cellucor
Body Book Kit-free training
No kit? No problem
Don’t let the absence of a gym membership or home workout equipment prevent you from burning fat
and building muscle. Just use these six tips from top personal trainer Adam Jones (@adwjfitness).
1 2 3 4 5 6
Use props Go outside Get inventive Do a circuit Control tempo Take a walk
■ If you don’t have ■ Find a hill and ■ When using ■ A favourite session ■ Tempo – the speed ■ Walking more will
workout kit, furniture sprint up it. Running bodyweight of mine is to work in a at which you perform increase the number
can be a useful on an incline is less exercises, try 30:30 format, which a move – is probably of calories your body
substitute. If normal stressful on your working for a period means 30 seconds of one of the most burns every day,
push-ups are too body than running on of time instead of a work with 30 seconds overlooked elements which will mean
easy for you, try flat ground, and it’s a set number of reps. of rest on each of training. Focusing better fat-loss results
placing your feet great way to increase Using compound exercise for a set on it can ramp without needing any
on a chair - with the growth hormone movements such amount of rounds. up your results equipment. Aim for
incline you’ll target production. Choose as squats, lunges, A good circuit would massively. Taking 10,000 steps a day.
different areas and somewhere where push-ups and be bodyweight longer to perform Take the stairs
place more emphasis you can run for about burpees, start with 30 squats, reverse a move increases instead of the lift, get
on your upper chest 20 seconds. Sprint up seconds of work and lunges, push-ups, tension in the muscle, off the bus or train
and shoulders. On the to the top and use the gradually increase burpees and forcing it to work one stop early, or
other hand, if you find walk back down as that to 60 seconds. mountain climbers. harder, which in turn walk to and from
push-ups difficult, your recovery period. There are also many Perform the squats will increase stress work if you can. If you
you can place your Start with six sprints variations of each for 30 seconds, rest and lead to muscle find walking boring,
hands on the chair. and increase the exercise, so if one for 30 seconds, then gain. When download a podcast
If you struggle with number by one each is too simple then move on to the lunges performing push- or listen to an
a normal unweighted week until you get to increase the and continue like ups, try taking four audiobook. I find
squat, you can try 10. This will increase difficulty by, say, that. When you’ve seconds in the this a great way of
squatting onto a chair your stamina, build doing a jump squat done that for all five lowering phase, and clearing my head
– it shortens the your legs and rather than a exercises, rest for one add a slight pause and getting focused
range of motion, increase your conventional squat. to two minutes, then at the bottom of the either before or
which helps you metabolism, which go again. Complete move. Do three sets after a long day.
maintain correct means you’ll torch the circuit four to of 12-15 reps like this.
technique body fat faster. six times in total.
throughout.
If normal push-ups are

too easy for you, try placing
your feet on a chair.

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Build muscle
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Take amino acids to help your muscles
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There’s no such thing as a secret

T weapon for building muscle faster, but
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essential building blocks of protein prevent
muscle tissue from being broken down
and encourage muscle protein synthesis to
stimulate the creation of new muscle mass.
What are BCAAs? amino acids, they

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■ Amino acids are the formation of
often described as the new muscle tissue
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protein. There are benefits. good sources,
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protein synthesis –
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bodybuilders have
nutrients for our diet.
long used BCAAs
training – you should have long used BCAAs for
Most of these can be
synthesised by our for increased protein
consider adding a increased protein synthesis.
BCAA supp to your
bodies from other synthesis, muscular
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take BCAAs when
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which means we have improved recovery
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to consume them in and glucose disposal.
limit muscle
food (or supplements).
catabolism.
The nine we
can’t synthesise are 2 3
phenylalanine, lysine, Do I need them??
threonine, tryptophan, When do
methionine, histidine, ■ Because amino I take them?
leucine, isoleucine and acids are the building
valine, although it’s blocks of protein, ■ The ideal way to
the last three that are if you eat a high- supplement with
of the most interest if protein diet, it’s likely BCAAs is with a
you’re training to build you’re consuming product that offers
muscle mass. them already. Red a 2:1:1 ratio of leucine
Collectively known and white meat, to isoleucine and
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124 MEN’S FITNESS SEPTEMBER 2017

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DEADLIFT
Being a pallbearer. SIDE LUNGE
Reeling home from
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PORK BELLY
WARM-UP Spare tyre.
ROUTINE
Reheating last
night’s dinner…
TRANS FAT again.
What you lose on
the Drag Queen
Diet.
ONE REP
MAX
How much a
lazy person will
do at the gym.
FARMER’S
WALK
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THE MF
GLOSSARY
What those health
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DOING
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Your mate who never ELECTROLYTES
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Australian Men&#39;s Fitness - February 2018

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L ABOUT

100KM AND 50KM | 23–25 MAR 2018

100KM AND 55KM | 22–24 JUNE 2018

100KM AND 50KM | 24–26 AUG 2018

100KM AND 50KM | 5-7 OCT 2018

Photo: Keith Parsons/OxfamAUS

Breakthroughs 38 Fast & fresh 48 Events

The Body Book

106 This time, it’s war 122 No kit? No problem

117 Must tri harder 12 Training diary

BD Athlete Joe Grant | Zion, Utah Fredrik Marmsater

get to work. While you might not score a perfect 10

HICH ABN 39 122 001 665

PO Box 81, St Leonards, NSW 1590

Most likely, the demands of this challenge will force

10 MEN’S FITNESS FEBRUARY 2018

When a speaker this small sounds this good, you’ll never

Mountain, Tas Katoomba, NSW What: this vertical test

February 19 March 25 April 14

Wodonga, NSW Toowoomba, Qld What: head to

February 16-18 March 25 April 8

Big Husky Bunbury City The Triathlon Series

February 25 March 10 April 6-8

What: get your Mooloolaba, Qld Shell Cove, NSW

February 17 March 24 April 28

Adventure Series Race Sydney Race Brisbane

12 MEN’S FITNESS FEBRUARY 2018

14 MEN’S FITNESS FEBRUARY 2018

Slacklining is the art of balancing and walking along a

FEBRUARY 2018 MEN’S FITNESS 15

The case for a

18 MEN’S FITNESS FEBRUARY 2018

FACT OR Got the skills?

20 MEN’S FITNESS FEBRUARY 2018

Get off your arse SNIP TO IT Shades of grey

22 MEN’S FITNESS FEBRUARY 2018

Say goodbye to wires and enjoy a truly

Remember this ON THE NOD Risky business

24 MEN’S FITNESS FEBRUARY 2018

26 MEN’S FITNESS FEBRUARY 2017

If you’ve been hurt in love

FEBRUARY 2018 MEN’S FITNESS 29

Run to the hills

30 MEN’S FITNESS FEBRUARY 2018

CAN YOU TACKLE

Running 400 metres

Hit the hills and

FEBRUARY 2018 MEN’S FITNESS 31

More than skin deep

Not seeing results? There is a smarter way to track your progress.

32 MEN’S FITNESS FEBRUARY 2018

01Go for multi-

Liftyour move sets

■ Doing straight sets of

waylean a single lift is the right

FEBRUARY 2018 MEN’S FITNESS 35

ASK How much cardio as it sounds.

36 MEN’S FITNESS FEBRUARY 2018

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2) Mix ½ tsp sesame oil,

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Australian Men's Fitness - February 2018

Australian Men's Fitness - February 2018