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Men's Fitness - July 2017 AU
Men's Fitness - July 2017 AU
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V IE W FRO M T HE T O P
’
Fitness EDITORIAL
Editor Todd Cole
todd@mensfitnessmagazine.com.au
ART
Art Director Tania Simanowsky
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MEN’S FITNESS jacked is dead simple. Scroll though
Instagram #transformation and you’ll PUBLISHERS
Super Cr issue Todd Cole, Ian Brooks
see virtually anyone can do it. Hell,
you can do it. Here’s what most of the ADVERTISING
STAR ATHLETE ROB FORTE IS THE
6-PACK Commercial Director Tim Fernandes
FITTEST N 10 MINUTES
population doesn’t get. It’s not about exercise, diet, tim@mensfitnessmagazine.com.au; 0405 983 707
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Available at reebok.com.au
© 2017 Reebok International Limited. All Rights Reserved. REEBOK is a registered trademark of Reebok International Limited.
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Send your questions to askMF@mensfitnessmagazine.com.au ● Wise up
12 MEN’S FITNESS J U LY 2 0 1 7
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Got an event in your state that MF readers can train for in 2017? Email details to ashley@mensfitnessmagazine.com.au with a couple of good action photos.
14 MEN’S FITNESS J U LY 2 0 1 7
Are you fit
enough for
the challenge?
MELBOURNE SO LD OU T!
BRISBANE SO LD OU T!
BMXtreme
On the volcanic Greek island of Milos lies the white rock formation of
Sarakiniko Bay. If the moon had a beach, this would be it. It looks like
something out of a sci-fi movie — which makes it perfect terrain for
BMX bandits chasing an extra-terrestrial thrill. Then there’s the
glistening Aegean Sea some 20m below, threatening to make riders
pay for even the slightest mistake. It’s an intoxicating combination
dare devils such as Panos Manaras can’t resist. The 28-year-old
BMX champ from Athens was so enraptured by the cliffs’ lunar-like
bumps and craters he decided to go no-hands mid-air. Fortunately,
he didn’t end up in the drink or speared by a pointy ridge. Instead, he
powered along the craggy surface like nobody’s business. “A lifetime
dream come true,” he panted afterwards. And who could doubt him.
16 MEN’S FITNESS J U LY 2 0 1 7
Red Bull content pool
J U LY 2 0 1 7 MEN’S FITNESS 17
va a e n e ea oo a s e a
Hard-hitting news from the cutting edge of modern research
a beat
missing out on an
any time, any place exercise
that can work wonders for your
physique and performance.
Jump rope to shed fat Skipping burns around the
and get fit fast. same number of calories per
minute as running but has far
less impact on your muscles,
joints and tendons, making
it a low-impact form of high-
intensity cardio. It can also
improve your balance and
co-ordination — that’s what
happened to footballers who
added it to their training,
according to the Journal Of
Sports Science Medicine. The
beauty of skipping is it requires
just one cheap bit of kit (plus
a little space) and it can be
adapted to fit any training plan.
Do it as a warm-up before a
cardio or weights session, or
between sets to keep your heart
rate high and add a fat-burning
element to muscle-building
workouts, or as an end-of-
session finisher to push your
heart and lungs to the limit.
J A N UJ A
URLY 2 0 1 7 MEN’S FITNESS 19
Health Breakthroughs
Eat more
veg to stay
stress-free
You know you’re supposed
to eat at least five portions
of fruit and veg a day for a
healthier body. Yet hitting — and
exceeding if possible — your daily
veg target is just as important for
your mental health as it is for our
physical health,according to a study of Eat your greens
more than 60,000 people. Research in for a better-quality
the British Medical Journal Open found state of mind.
that people who ate five to seven
servings of veg a day had a 12% lower
risk of suffering from stress than those
who ate none or one, measured over a
two-year period. However, fruit intake
had no impact on stress.
20 MEN’S FITNESS J U LY 2 0 1 7
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Eating dark
chocolate
Fitness
Breakthroughs
increases
endurance and
performance.
Last longer
on the track
A few squares of dark chocolate
every day won’t just satisfy
your sweet tooth and prevent
you from eating less healthy snacks
— new research says it will also
improve your athletic performance.
Amateur cyclists given 40g of dark
chocolate a day used less oxygen
than a group given 40g of white
chocolate when cycling at a moderate
pace, and covered a greater distance
over a two-minute all-out time trail,
according to research published
in the Journal Of The International
Society Of Sports Nutrition. It’s thought
compounds in dark chocolate called
epicatechins, a type of flavanol,
increase nitric oxide production
in the body. This has the effect of
dilating blood vessels and reducing
oxygen consumption to help you go
faster for longer. It’s a similar effect
that comes from drinking beetroot
juice, but we think dark chocolate is
a far more appetising prospect.
22 MEN’S FITNESS J U LY 2 0 1 7
Life
Breakthroughs
KEEP 3 ways to save more cash now Running shoes won’t lift your game
YOUR FEET
HEALTHY
■ Don’t shop hungry ■ Get coffee to go
Food shopping when Grabbing a $5
starving is bad for cappuccino on
your waistline — your way to work
you’re more likely each day will cost
to buy high-calorie you around $100
snacks — as well as a month. You don’t
your wallet, with have to give up
Warts, athlete’s hungry subjects coffee — just buy
foot and nail fungus spending 21% more a flask and bring
are the bane of than full ones in your own brew to
a sportsman’s a University of save hundreds of
existence, as Zaragoza study. dollars a year. It’s
they can quickly worth the effort if
become serious ■ Move your money you’re serious about
problems if not Financial gurus say cutting down costs.
treated properly. you should put 20% ■ Arnieswears by same kind ofgrip you
Excilor Protector of each pay packet properlifting shoes, needto maximise
Spray safeguards aside for the future. whichis reason muscle engagement.
feet against all If you want to, or enough for most Weightlifting shoes
these conditions. just want to save for guysto stopcranking typicallyfeature soles
It’s invisible, is something fun, set outdeadlifts in their madeof plasticor
easy to apply, up a direct debit on runners.Butthere’s hardwood. Thisrigid
can be removed pay day to transfer also a scientficreason sole enablesthe heels
anytime, and funds from your whyyou should ditch to drive deepinto
gives eight hours account straight to yourtrainers. Because the floor,increasing
of protection. a savings one. If you runningshoes are so leverage. Yep, it’s
excilor.com/en-au/ don’t see the cash wellcushioned,it’s time to shelloutfor
protector-spray/ impossible to get the a pair, guys.
you won’t spend it.
24 MEN’S FITNESS J U LY 2 0 1 7
Diet
Breakthroughs
Not the
only whey
A whey protein shake might be
the most common after-gym
beverage for people looking to
build muscle, but that doesn’t mean it’s
the most effective. To maximise your
mass-building potential, you need to
take the pick and mix approach and
combine whey, casein and soy
proteins, according to a new study
published in the Journal Of Applied
Physiology. Researchers from the
University of Texas, US, found that using
this protein blend prolonged the delivery
of select amino acids to muscle tissue
for an hour longer than using whey by
itself. It also caused an extended spike in
amino acid net balance during the early
post-workout recovery phase. Both
these effects lead to increased muscle
building. For the perfect blend, mix 20g
of casein, 10g of whey and 10g of soy.
26 M E N ’ S F I T N E S S J U LY 2 0 1 7
1 cup Pureharvest Almond Milk Blend all ingredients in
1 frozen banana blender and enjoy!
1 scoop organic protein poweder
1 tbsp nut butter
For an extra kick add 1 shot espresso
Pureharvest Almond Milk is available in the Long Life Milk aisle of Coles & Woolworths
pureharvest.com.au
EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU
GameChangers
The 657
muscle
workout
The human
T body contains
657 muscles but
most of the time we use
less than half of them.
Sending a text works just
38, a quick sprint only 99
and a golf drive a piddling
What a pity her 137. According to a new
arm is araldited study, the only way you can
to her side.
get all 657 of these fibrous
champions functioning at
the same time is to indulge
in a steamy session of sex.
Physiotherapist and muscle
anatomy expert Mike
Aunger, who conducted the
research for Upbeat Active,
said a good bonk was the
ultimate full-body workout:
“We require every muscle
to fire on all cylinders. In
the bedroom, every muscle
matters.” That’s because
skeletal, involuntary and
cardiac muscles have to
work together to increase
blood flow and intensity.
When you factor in a 2013
study from Montreal Uni,
which showed women burn
an average of 69 calories per
25-minute bedroom romp
Sex is the only exercise and men 100, you have yet
that works every more reasons to up your
muscle in your body. time between the sheets.
● Game Changers Eat to get lean
Food myths
busted!
We look at the
science to separate
the food facts from
the fiction so you
can develop
healthier eating
habits.
High-protein foods
will not damage
organs such as
the kidneys.
30 MEN’S FITNESS J U LY 2 0 1 7
“Carbs after journal Metabolism, In reality a high-
it then increases carb dinner can
6pm make significantly during help reduce body fat
you fat” deeper REM sleep to by sending you to
the extent that your sleep faster because
■ This one really RMR is the same at carbohydrate
won’t go away. The night as it is in the consumption
belief that eating day, according to the increases blood
carbs at night is European Journal Of concentrations
a fast route to fat Clinical Nutrition. of the amino acid
gain is built on the What’s more, if tryptophan, which
assumption that our you exercise you makes you feel
resting metabolic rate significantly increase drowsy. People who
(RMR) slows down your RMR during ate a high-carb meal
during sleep, so any sleep, according to the in the four hours
excess energy gets Canadian Journal Of before bed fell asleep
stored as fat. While Applied Physiology, faster than those who
energy expenditure prompting your body weren’t given carbs
does decrease 35% to burn more fat in a study conducted
during early-stage as it recovers from by the University
sleep, according to the exertion. of Sydney.
J U LY 2 0 1 7 MEN’S FITNESS 31
● Game Changers
6stupid
workout
Kettlebell swings
develop the posterior
chain, which
builds protection
mistakes
against injury.
32 MEN’S FITNESS J U LY 2 0 1 7
● Game Changers Wellness
Boost your
defences
Seven powerhouse immunity enhancers every guy should
consider stocking up on this winter. B Y A D A M B I B L E
34 MEN’S FITNESS J U LY 2 0 1 7
is very safe, and
may help to lower Vitamin C
inflammation in
Four more (surprising) ways to ■ This classic cold THE DIET
the body, improving
overall health as boost your immune system fighter can help DOCTOR
boost immune
well,” Patel adds. TRAINER MOODI
Pills and Get outside. function — but
G E T I T : Spirulina
D E N N A O U I A N SW E R S
potions aren’t Spending time in
only if you take it UT
comes in powder, before getting sick.
pill and liquid the only ways nature is one of the
to fight off best ways to boost the Vitamin C is critical
form — and studies for a properly
infections. immune system, says
show they’re all functioning
These a University of Illinois
basically the same. meta analysis of more immune system,
strategies can
Whichever form you than 21 studies. and not getting
also help keep
select, aim for up to enough regularly
your immune Skip some meals.
8g daily. may put you at
system strong
A 2014 study from the
and healthy. higher risk for a
US found that fasting
cold, says Patel. One
Tinospora can protect the
2013 meta analysis Why is it more
cordifolia immune system from
damage while helping of 30 studies on important than ever
■ Used primarily in it regenerate crucial more than 11,000 for men to work out?
India, this up-and- immune cells. people showed that
coming herb has a men and women ■ Guys are dying
Be social. living with high too young. Male
variety of potential
A 2014 Carnegie physical stress life expectancy in
benefits, from
Mellon study found — like marathon Australia is four years
regulating blood
that social support less than females.
sugar to enhancing runners — were
— including physical Men are also three
the immune system. 50% less likely to
contact with a times more likely
“Tinospora cordifolia catch a cold if they
significant other — to commit suicide.
can help a type of took 200mg of
can reduce infection Even at birth we are
immune cell called risk by 30%. vitamin C daily.
born with a weaker
a macrophage more Foods like
G E T I T:
De-stress. immune system,
easily consume capsicum and
A 2016 Texas Tech which means infant
errant germs that oranges are high in
study found that mortality is higher
we don’t want in our C; or take 250mg in for boys than girls.
a type of Chinese
bodies,” says Patel. supplements a day. Despite these
meditation called
Add it to
G E T I T: Integrative Mind- (The RDA is 60mg terrible stats, we
water or mix it with Body Training can for men over 19.) still tend to smoke
ghee and ginger; drastically improve and drink more than
aim for 300mg three immunity. women. And we don’t
Zinc
times a day, or 10 seek medical help as
to 15g daily. ■ This essential often as women either
and experienced the biggest dose — probably because
mineral, which acts
significantly less possible, allow the we think we’re too
Classic sick time than those
like an antioxidant
busy or we view it as
garlic to sit for about in the body, keeps
Immune aids who didn’t. 15 minutes after a sign of weakness.
the immune system
G E T I T : Add fresh dicing, so maximum Guys, check your
Arm yourself with working at its
garlic to meals. amounts of the egos at the door! Get
these proven cold peak, says Patel.
When sliced or compound health checks, go to
busters to clobber Studies have also
chopped, the cloves have time to form. the gym and watch
germs that might shown that zinc can
release a compound Or take 600 to what you eat.
otherwise turn you help to reduce the
called allicin into 1,200mg garlic It is scientifically
into a snivelling, duration of colds. A
your food. For proven that training
sneezing mess. extract twice daily. 2016 meta analysis
increases the
in the British feel-good chemicals
Journal of Clinical
Garlic serotonin and
Pharmacology dopamine in your
■ Numerous found that men who brain. Eating whole
studies have had colds saw their foods reduces
shown that garlic symptoms clear up degenerative
has antiviral and in three days if they diseases of the
anti-inflammatory took zinc lozenges, brain and reduces
properties that can compared with the likelihood of
help stimulate the seven days for those depression and
immune system. In who took a placebo. anxiety. It also
fact, a study in the Use lozenges
G E T I T: makes us less prone
journal Advances (avoid sprays, which to alzheimer’s and
in Therapy reported can afect the sense multiple sclerosis.
that subjects of smell); aim for What changes
taking a daily 4 to 25mg every will you make
garlic supplement three hours for three tomorrow?
had fewer colds to 14 days.
J U LY 2 0 1 7 MEN’S FITNESS 35
● Game Changers Elevate your game
The Coach
He won’t cop bullshit from anyone!
Hanging leg
raises work the
core like nobody’s
business.
The Sensorial Experience. Money raised will go towards assisting people who need
support to seek counselling.
Suitable for both men and women.
Adding chillies
to your meal CEREAL
will prevent
over-eating.
KILLERS
DITCH HIDDEN SUGARS
F R O M YO U R D I E T F O R
B E T T E R H E A LT H
Surprise
Sugar
SOUPS
Shop-bought soup
may seem like a
healthy lunch or
dinner option,
but a 400g can
of tomato soup
contains 19.4g of
sugar, more than
20% of your 90g
daily allowance.
Blend vegetables
C E R E A LS
Many breakfast
1Add some heat 2
Drink a schooner
3
Pump up the
4
Find some time
cereals are
packed with
to your cooking before every meal volume to meditate sugar, with the
worst offenders
■ You’ll need more ■ Sorry — we mean ■ Simply listening to ■ Meditation can containing up
water for this tip of water, nothing else. your favourite tunes improve feelings of to 37g of the
because adding Drinking under half a can help you work positivity and lower white stuff per
chillies to your food litre of water is one of out harder for longer stress, which can 100g serving.
will set your mouth the simplest, easiest to burn fat faster. improve your chances And then there’s
on fire — but more and most efective WHY IT WORKS
of shedding fat. the sugar in the
significantly it’ll also hacks you can start Subjects who listened WHY IT WORKS milk to consider
prevent you from doing right now to to their own playlist A few minutes of too. Ditch your
over-eating, one of start to strip away fat. could exercise for 20% meditation each day breakfast bowl for
the biggest factors WHY IT WORKS longer than a control can reduce stress, poached eggs on
behind fat storage. Subjects on a calorie- group who had to according to research wholemeal toast.
WHY IT WORKS controlled diet who train in silence, in a from Carnegie Mellon
S M O OT H I E S
Chillies are good for drank 500ml of study carried out at University. Because
burning body fat not water half an hour Brunel University. the stress hormone Ready-to-drink
because they increase before their three And the music cortisol encourages smoothies contain
your metabolic main daily meals lost made even the fat gain, the lower some of your daily
rate but because a 2kg more over longer and harder your levels of stress vitamin intake, but
compound in them 12 weeks than sessions feel easier the better able your a 250ml serving
triggers the same those who didn’t, in subjects’ minds. body is to burn fat. contains almost
response in your according to the 35g of sugar, 30%
stomach as when journal Obesity, more than the
Performancefood,fast
it’s full, according because the water MF TOP PICKS equivalent amount
BodyMealsareasuper-
to a University of made them eat Body Meals convenientprotein
of a soft drink.
choice.They’reprep-free, Make your own
Adelaide study. fewer calories at
non-perishableanddon’t smoothie and add
meal times.
requirerefrigeration. some veg
bodymeals.com.au and spices.
HEALTHY BODIES
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● Game Changers Inspiration
“The doctor told me if I didn’t
lose weight by the age of 40,
it would be too late.”
onthreetypesofblood atthesideoftheroad,
pressuremedication.” thenfurther,between
Initially Glen chose telegraphpoles.The
the surgical option — fitterhefelt,themore
a gastric band — as a heuppedtheante.
solution to his obesity Hebeganusinglight
problem and the results weightsatthegym,and
were impressive. In the workingwithapersonal
first year, he dropped traineronendurance,
20kg, but after a while coreandstrength.
TALE OF THE SCALE he learnt to cheat the Feelingfitterandmore
GLEN DUNKLEY band—sometimeseven confident,hedecided
eatingtillitmadehim hewouldrunSydney’s
AGE:36 vomit.Thebandalso CitytoSurfover14km,
LIVES: PORT meanthehadno recordingaverysolid
STEPHENS, NSW incentivetoexercise,and timeof1hr29min.
JOB: HEALTH AND becausehisjobentailed He’snowtippingthe
SAFETY MANAGER alotofairtravel,hewas scalesat112kg,alossof
HEIGHT: 180CM eatingoutnightafter morethan38kgin18
night.“Iwaslivingthe months.Hisgoalisto
WAS: 150KG-PLUS,
highlife,drinkingalot runtheGoldCoastand
5XL SHIRT SIZE
andhavingfun.”The Sydneyhalfmarathons
LOST: 38KG excessfatquickly thisyear,andtheNew
NOW: 112KG, returned. Yorkmarathonin2018
XL SHIRT SIZE BecauseGlen’sa withhisuncle,Robert.
positive,upbeatkind Bestofall,Glenhas
ofguy,theonlytimeit been able to bin the
reallydawnedonhim high blood pressure
thathewasdrastically medication and can
overweightwasonplane nowhavefunwithhis
flightswhenhesensed kidswithoutfearhe’s
otherpassengerswere goingtokeelover.“We
thinking:“Ihopethis cangostand-uppaddle
bloke’snotgoingtosit boardingandsurfing.
Fierce focus
nexttome.” Ievenplaysocceron
Indeeditwasonatrip aFridaynight.”
toPerthtwoyearsago Oneofthehardest
thatGlentookthefirst thingshasbeenhis
Glen Dunkley has a successful career, but when he weighed more stepstowardsregaining recentdecisiontogive
than 150kg his life was on the line. It was the desire to be a good father controlofhisbody. upalcohol.“Idrinklotsof
to his young family that spurred him into action. Normally in the late waternow,”hesays.“My
afternoon he would matesribmeaboutnot
have a few drinks at the drinkingbutthepayof
bar before heading on to forthemisIcandrive
dinner. But this time, a themabout.”
Inhisown he didn’t feel like miningcompany.The work mate suggested Glen’s diet is still
words,Glen exercising. The trouble onlydrawbackwasthat they go for a walk. The a work in progress,
I wasalways was he kept on eating henowhadmoremoney efect was immediate: although he is on a
a“bitpudgy” the same food as he to spend on eating out “Ifeltheapsbetterand missiontoreducecarbs
growing up. He says had before — “lots of and drinking hard. mythinkingwasclearer, andnowonlyeatspasta
it’s partly an inherited McDonald’s and sweet Itwasmarriageto too,”Glensays. once a week instead
thing: he comes from a stuf” — and he piled Katieandthebirth He kept up the of most days.
family of bigger-framed on the weight. ofhistwochildren walking and reduced Happywiththegains
people. But it didn’t stop Glencan’tremember thatbroughtmore his alcohol intake: he’smadesofar—“IfI
him leading an active everbeinglessthan perspectivetohishealth his rule was if he stopnowIfeelIwillbe
life: he played rugby 100kg—forthemost —andhisweight,which drank before dinner he lettingpeopledown”
leagueinhishometown parthe’slearnttolive hadnowballoonedto wouldn’t drink after it. —Glensayshehopes
ofNewcastleandwasan withbeingalarger morethan150kg. Healsoditcheddessert. tobeaninspirationto
excellentsurfboatrower. guy.Soashisweight “Iwantedtobe He became so guyswho face similar
However, at 17, climbedthroughout healthyformykids,” focused on walking weight problems: “If
an attack of chronic histwentieshewasstill Glensays.“Andthe he’d get angry if he I can do it, having a
fatigue syndrome-like abletoearnauniversity doctortoldmeifIdidn’t couldn’t do it. He also job where I’m always
symptoms laid him low degreeinhealthand doanythingtolose incorporated running on the move and in
for an extended period safetyandscorea weightbeforeIwas40,it into his routine, first diferent time zones,
and when he recovered high-powered job at a would be too late. I was between the white posts anyone can do it." ■
If you’ve a story like Glen’s you’d like to share, send an email to ashley@mensfitnessmagazine.com.au with clear before and after photos (photos must be at least 1MB each).
40 MEN’S FITNESS J U LY 2 0 1 7
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Thetrue
priceofa
Time to ditch that dream
of turning the ocean
into a sea of beer.
schooner
If you’re serious about building
a fitter, faster or leaner body
then the science says you should
avoid alcohol after training.
42 MEN’S FITNESS J U LY 2 0 1 7
● Game Changers Travel fit
Did Buddha
do burpes?
MF editor Todd Cole trains at a Thai resort that combines
a bootcamp fitness program with spiritual guidance.
44 MEN’S FITNESS J U LY 2 0 1 7
IthinkBuddhadiddoburpees.Lotsofthem,everyday.
It’smytheorybecausethere’sthiscuriouspractice
inBuddhismtodaywherethepractitionermoveshis
claspedhandsfromheadtonecktoheart,thenkneels
beforelayingflatonhisstomach,handsextendedin
front.Thenhereversesthismovetoastandingposition
beforerepeating.It’snotuncommonforBuddhiststodo
30 “sets” of 30 “reps” during the course of a day’s worship.
J U LY 2 0 1 7 MEN’S FITNESS 45
● Game Changers Travel fit
“Spiritualityis hippieinthe’70sthen
attention.Through becameasuccessful
attentioncomesa businessmenandis
spaceofhappiness.If nowaworld-renowned
youarehappy,youwill artdealer.
notquit.Mostpeoplein Herespondedinan
theWestcan’tconnect email:“Themodern
allthree. Westernapproachto
“First,theyneglect physicalfitnessdidnot
thespirit.Thenthey emergefromholistic
losethemindand understanding.Infact,
finally,theyarejust comingfrommodern
abodyperforminga science,ithas,like
repetitive,boringtask. medicine,been
Sotheyquit.” separatedinto
Inodded,said,“Yes,I specialtiesnot
see”alotandpretended necessarilyconnected
Iunderstoodwhathe toeachother.Our
wastalkingabout.It bodiesandminds
rattledaroundmybrain havebeendividedinto
thenextdayduring individualunconnected
yoga,lapsinthepool, parts…Eastern
anda90-minute philosophicaltraditions
massage.Butitdidn’t seealllifeasan
click.Surely,stickingto integratedwholewhere
afitnessregimewas exerciseisapartofthe “Eastern tradition Thedaysfollowed buthadtomeetRajesjh. yousuddenlygotit?
simplyamatterof pathtowisdom, apatternoftraining Isatwithhimand Ididthen.Itwasn’t
self-discipline.What personalgrowthand
sees life as an
bliss:workout,eat confessed Ididn’t thatcomplex.
didspiritualityhave transformation.” integrated whole clean,massage, understandwhat Lookingbackover
todowithit? Transformation. where exercise repeat.Sleep. hemeantabout mylife, I thoughtabout
IthoughtI’d flick Personalgrowth.Like is a part of the Theweek-long spiritualityand whenI’d enjoyed
thequestiontoJohn manyofyouIsuspect, programwas fitness. Heasked: trainingthemost,
Stewart.Johnwas Ihavetheseinspades path to wisdom.” well-variedand “Whendoyoulove andwhenI’d been
ayogimonkwho, thankstoalifelong interesting,the training?” successful.
reversingRajesjh’slife pursuitofexercise. PTsknowledgeable Ireflectedonmy Itwas thetimes I’d
course, started as a I was still confused. andinspiring,and kickboxingsession: hadagoalandwas
thepropertyan “WhenI’mrightintoit.” doingitforsomeone
instagramjunkie’swet “Thatisawareness,” else: helpingan
dream.ButRajesjh’s Rajesjhresponded. overweightmate/client
wordswereariddle “Whenyourmindis shed lard;trainingwith
thatcontinuedto inthepresent,inthe abuddyforarace;
hauntme. now,andnotwishing raisingcashfora
JustbeforeImet itwasover.Andwhy charityrun; wanting
himagain,Idida doyoutrain?” mykidstofeelproud
sessionof kickboxing “Tokeepmyweight oftheirdad.
—acherishedpastime undercontrol,plus Iffitnesshasahigher
ofmine.Myinstructor, Iwanttolivetoan purposethat’s
all65kgofhim,could oldage.” importanttoyou,then
havedisassembledmy “Bothverygood you’llneverquit.It
88kgframeeasily, goals,”heobserved. mightbefortheloveof
butlikealltheexperts Silence. yourchildren,mates,
atKamalaya,his “AndIguess,”I thelessfortunateor
approachwasfun continued,“Iwantto yourcountry.Ifyou’re
andfriendly. beanexampletomy trainingforsomething
Iworkedmyheartout twinboysandteenage greaterthanyourself,
onkicksandsparring, girl.Iwantthemto you’llnevertrain
finallydeliveringsome understandhealth harder.
crushingblowstothe andfitness…” BackinAustralia,
bag.Ibeganlaughing Rajesjhsatback, Irereadanemailfrom
withpurejoy.Sodidmy witha“there-you-go” John:“IntheEast,there
trainer.Itwasgenuine flourishofhishands. isanunderstanding
fun.Timeslippedaway Haveyoueverhad thatwehumanbeings
andtheideaofquitting an“ah-ha”moment? areapartofsomething
nevercrossedmy Asplitsecondwhere muchlargerthan
mind. Whenmytrainer youwantedtolaugh ourselves…”
calledtime,Ihadburnt out loud because It made sense.■
over800Caloriesand
myEPOC[rateof
oxygenintake]was For more information on Koh Samui-
throughtheroof. based luxury health resort Kamalaya,
I wanted to do it again, go to kamalaya.com.
46 MEN’S FITNESS J U LY 2 0 1 7
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Thewages
of skin
How to keep pimples and acne at bay.
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or ingrown hairs
that threaten to
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disease worldwide.
Shorty the barber
Kickarse advice from grooming expert Shorty Maniace.
sabotage important
Benzoyl peroxide dates. It also reduces
is used as a topical the appearance I started biking to that’ll pull sweat away I do when customers
treatment. While of swollen pores, work, but when from the body — it’ll sweat in the shop.
it is very efective by removing I get there I’m keep you cooler. After that, give
at killing the bacteria, whiteheads and always drenched At the office, wet a yourself a sponge bath.
unfortunately it blackheads. with sweat. I don’t washcloth with really Comedian George Carlin
can also cause the Lqd skin expert want to smell or cold water and put said, “All you need to
skin to become feel gross all day. it on your brow. Or do is wash the four key
Anthony McDonough
(The office has no keep a couple of areas: armpits, arsehole,
shower.) What wet washrags in a crotch and teeth.” It’s
can I do? refrigerator if you have so fucking true, that’s
MF TOP PICKS JEREMY, PERTH one — in fact, get a where smell is produced.
small fridge and keep it So sponge bath that
You know, I always under your desk for stuf, towel yourself
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like you of their water on the cloth and be good to go.
bikes for being dab it on the bone
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Dating a woman with kids is like running a romantic
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■ Got a washing
machine and a Mr.
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Then it’s a cinch.
“If your sneakers
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M Measure
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massiveshoulders
andchestandtapers
say that.)
Put the shoes
no-fuss wanttolooklikea don’tresemblea atthewaist. and laces in the
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tailoringthatgives — tolining. goesdownatreatwith TheEveryman with detergent, plus
youawidevarietyof the oppositesex a cup of vinegar if
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garmentuniquetoyour payattentiontodetail nolongerarichdude’s smelly. For dark or
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—physique. amassivechangeto you’relookingfora fading; otherwise,
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Theprocess youmaystillbe amate’swedding, never use hot — it’s
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52 MEN’S FITNESS J U LY 2 0 1 7
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Whether dropping the bonnet. of driver smarts,
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54 MEN’S FITNESS J U LY 2 0 1 7
Ride It!
Like a
machine
Motocross is way more physically
demanding than you’d ever imagine.
56 MEN’S FITNESS J U LY 2 0 1 7
It’s a widely held belief that athletes who compete
in motorised sport don’t need to be very fit. Take
motocross. You sit on a powerful dirt bike for
around 30 minutes. How physically demanding
can that be? “There are many sports in the world
and although I’ve been fortunate enough to train
athletes within a bunch of these, I am yet to find
a sport that matches the overall physical demands
of motocross,” says Todd Jarratt, development
coach at CSF: Performance Development
Centre on Queensland’s Sunshine Coast.
“By overall, I mean once... Now repeat this packing on too much Star Aussie
the combination of two to three times in motocross rider motocross racing.” which were pock-
muscle, as the power
aerobic and anaerobic a day and you’ve got Kade Mosig develops The training, like marked with deep,
to weight ratio in
endurance, strength, a typical motocross the strength needed most elite level sports, nasty-looking bruises.
motorcycle racing is
mobility and balance, race day.”
to power through 30 varies immensely He looked like he’d
hugely important.” minutes of hell.
core control, Training for this between riders and been in a fight. He said
In weekly training,
skill-acquisition, type of ordeal is as coaches. Jarratt says: it was from the hail of
riders are taken
decision making and rigorous as any “The easiest way to rocks riders in front
through 30-plus
mental endurance.” non-motorised athlete. describe the amount kick up at 50km/h.
95-100% HRM sprint
Motocross is a race During the pre- and variety of training I was invited to give
laps to mimic the
of up to 40 riders on a season, professional completed by the sport a go a few
half-hour race
man-made dirt circuit motocross racers train motocross racers is to weeks later near
conditions, with
with jumps and turns five to six days per think of the training Tenterfield in the New
gym-based strength
testing skills and week, with multiple volume of a triathlete, England region of NSW.
maintenance next.
fitness. While each sessions per day, the intensity of a track The energy levels
“Motocross usually
of these facets is key, Jarratt says. These cyclist, and the grit and required were huge. An
oversteps the aerobic
fitness is the most pre-season sessions injury management of of-road bike weighs
boundary and requires
under-appreciated involve aerobic base an MMA fighter.” 120kg. I kept dropping
anaerobic energy
and unreported. and maximal strength And there are injuries it, and must have done
contribution for
Jarratt explains: development, with — and not just from 30 deadlifts that day
around half an hour
“Motocross requires injury rehab and accidents. Walking picking it up. Even
at a time,” says Jarratt.
an “all-out sprint” weakness also around the pits when I had a good run,
“So riders train
80-100% of maximal addressed. at a meet, your hanging on required
weights, but are
heart rate, for half an “The aerobic base correspondent spied immense strength
cautious of getting
hour with zero rest, work consists mainly a rider inspecting his and stamina. And the
too big as weight
which generally leads of steady-state, heart upper body and arms, concentration fried my
plays a huge role in
to more than 500 rate zone based eforts nervous system.
calories being burnt of running, swimming, After an hour of
per race.” cycling, mountain puttering along
He says that during biking, rowing or like a newbie I was
each race, the body skiergs. The strength absolutely stufed —
relies heavily on the development is more like I’d done a rigorous
aerobic energy system, dependent on the HIIT workout. I
but because of the rider’s technical lifting lay on the ground,
intensity involved, it ability, but for those and vowed never to
also requires constant who have a few years underestimate the
anaerobic support, of lifting experience fitness and athleticism
through the anaerobic under their belts, you of motor-based
glycolytic system. would expect to see a athletes again.
“Maxing out” the lactic near maximal load and
iKapture photography
acid energy system low volume (low sets Is this for you? Head
just once results in and reps) scheme over to yamaha-motor.
huge muscular fatigue, completed. com.au to see what is
he says. “Think of leg, “This is to increase on offer for Motocross
core, chest, arm and their maximal and Enduro riders.
back day DOMS all at strength without
J U LY 2 0 1 7 MEN’S FITNESS 57
Fit Bloke Challenge
Men of steel
Twenty guys, three days of body-breaking
workouts and one seriously knackered winner.
That was the tale of heroic courage on display
at the 2017 Men’s Fitness Fit Bloke Challenge.
58 MEN’S FITNESS J U LY 2 0 1 7
It was lots of training with
I tough.
It was
heavy equipment in
extreme heat, so he
ball- was well-prepared
breakingly tough. for the Challenge’s
But after two unrelenting pace
sessions of brutal — but he still found
physical exercise the burpee box jumps
against the clock hard going. “They
involving some of weren’t the normal 24
the fittest guys in inches,” he said. “They
Australia, the Men’s were 30 inches and it
Fitness Fit Bloke really gassed me.”
Challenge winner It was in the second
for 2017 was finally round of kettlebell
crowned. swings when nearest
His name: Lachlan rival Luke slowed
Dansie, a fireman up that Lachlan’s
from Sydney’s persistence paid of.
inner-west. Lachlan, “I could see Luke put
39, finished a his bells down, so I
crushing 37 seconds made sure I wasn’t
ahead of second- going to let them go,”
placed Luke Douglas, Lachlan said. “I’d done
recording a time of a fair bit of grip work “You have to back yourself. Stick
12min 17sec. in practice and I kept to a pace you can maintain and
The final (see box on holding on.” don’t get put of if others are
for workout) included Luke says he hoped in front of you.’’
two rounds of to overhaul Lachlan
pullups, clap at that point but he
pushups, 40kg was so knackered his
deadlifts, 24kg grip strength let him you keep your form old personal trainer where you end up on
kettlebell swings, down. The 25-year- and don’t go out too from Newtown in the leaderboard, you
40kg front squats, old RAAF Physical hard you will go fast. Sydney’s inner-city, can be guaranteed
burpee box jumps Training Instructor So I was hoping to was stoked just to your body will be a
and an arm-busting from Canberra also go smooth and fast, make it through whole mess of pain
farmer’s carry. found the burpee box and catch up on the his heat on the first for days to come.
Each competitor jumps tough — “I had box jumps.” day of competition. “After winning I felt
had to complete a trouble landing on Of course, not “The experience of great, but gee, my
designated number the box and staying everyone could being here has been legs were sore the
of reps before they upright” — but that podium like star inspiration for me next few days.”
could advance to the didn’t stop him performers Lachlan to push myself
next exercise — the pushing Lachlan and Luke. Some guys harder. My aim was
culmination of three to the death. were competing in to compete with Can you cut it?
days of heats and “You really have to Winner Lachlan Dansie their maiden fitness the others and finish
semifinals. dig deep. My mantra (centre) with runner-up tournaments. Dean in the top five, and
Indeed, the final is smooth is fast. If Luke Douglas (left). Lieschke, a 28-year- I did it.” This is an exact
followed on only So what was the reproduction of the Fit
minutes after a Bloke Challenge final
key to winning? workout. Remember,
semifinal of similar Apart from having the guys who did it were
muscle-screaming superhuman coming off a gruelling
intensity. No wonder endurance, awesome semi-final only minutes
before. Go hard!
Lachlan was utterly cardio and muscular
wrecked when he TWO ROUNDS
conditioning, and
Each competitor must
stepped up to receive a ticker that never complete the designated
his winning booty in says die… number of reps before
front of hundreds of “Mentally, you have progressing to the next
exercise.
cheering fans at the to back yourself,” said
Darling Harbour Lachlan, who first ● 25 pullups
International entered the Fit Bloke
● 20 clap pushups
● 25x40kg deadlifts
Convention Centre Challenge in 2011.
● 50x24kg kettlebll
in Sydney. “Stick to a pace you
swings
After the race, can maintain ● 20x40kg front squats
Lachlan said his and don’t get put of ● 20x30-inch burpee
strategy had been to if others are in front box jumps
get out in front early of you. They might ● 6x10m farmer’s carry,
J U LY 2 0 1 7 MEN’S FITNESS 59
Discover for yourself why thousands of SMART LIFTERS TRUST UPROTEIN™
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R O B F O R T E I S A U S T R A L I A’ S G R E AT E S T
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Forte
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be
IN ORDER TO NAIL A T O P 1 0 F I N I S H .
with
you
The Games, held from August
hen
3-6 in the mid-western US city of
Madison, takes in over 380,000
competitors from more than 175
countries. Through a series of
gruelling elimination trials known
as the “open” [competitors submit
footage of themselves performing
designated workouts] followed
by the “regionals” [the top guys
from the Open duke it out in a full-
body, high-intensity workout], the
competition is whittled down to just
Rob Forte gets asked how long he’s been training for the 2017 Reebok Crossit 40 men and 40 women.
Games he says “seven years”. And he’s not being a smartarse. Since 2011 — his irst The inals comprise up to 15 events
Games appearance — Forte has been honing his competition strategy and reining over four days. In 2016 they included
lung-busting workouts such as
training techniques on a daily basis at his CrossFit box in the Melbourne suburb of “Murph”: a 1.6km run, followed by
Frankston. So far his best inish at the world championships is 12th in 2014 — last ive rounds of 20 pullups, 40 pushups,
60 squats and another 1.6km run
year he placed 17th on the leaderboard — but he is conident a PB isn’t far of.
— all done wearing a 9kg vest. Rob
smashed it, inishing high up the
leaderboard in seventh position.
The two workouts that caused him
the most problems were the “Suicide
Sprint”: an 840ft (256m) shuttle run
for time, and the 500m ocean swim.
He inished 38th in both. He won’t
get caught short again.
“I had a shoulder niggle every time
I swam in training and it would afect
the rest of my lifting performance
so I didn’t do much of it last year,”
Rob says. “But this year I’ve joined a
swim squad run by [record-breaking
ultra athlete] John Van Wisse, and
it’s really helped me. Last year, I’d
only done 2km swimming before
the games, this year I will have done
40km. I’ve also been doing track
sprint sessions.”
62 MEN’S FITNESS J U LY 2 0 1 7
Rob’s
metcon
WOD
Train like a
CrossFit champion.
FORTE WOD
5 rounds
for time of:
10 barbell
thrusters(40kg)
10 burpees
20 double
unders
DESCRIPTIONS
Barbell
thrusters Start
with a front squat
and end with
a press overhead,
finishing in the
centre over the top
of your body.
Burpees Drop
to a pushup with
chest touching
the ground. Jump
your feet back in
under your hips
then spring up and
clap over your
head to finish.
Double unders
The rope passes
under the feet
twice per jump.
guys in reality that I’d only ever seen of performing in public I reckon You discovered CrossFit in 2009.
on YouTube before. You expect you could go from, say, 15th to 5th. How has it changed you?
them to beat you, which is not the For me, mental toughness is easy — The way I see the world has
head space you really want to be in. blocking things out. It’s about getting completely changed. Everything
Obviously, that’s changed now. into the zone and how that makes that’s happened to me because of
you perform better. And the way to it has been great. I opened my own
What do you say to yourself when
do that is by putting something on gym, I’ve travelled the world, but
you hit a wall in competition?
the line or where something’s at risk. it’s the mental side of things that
Diferent things for diferent events.
It makes you focus more. has been important. I used to be
The Double DT [10 rounds of 12
frightened to talk in front of people,
deadlifts, 9 hand power cleans and Do you follow a competition diet? now I run classes and like public
6 push jerks at 70kg] last year was I don’t like to change what I eat too speaking. I can handle people, social
long enough that you could slow much. I eat Paleo food. It makes me situations and stress better. It’s
down in the middle. My mantra was: feel better to eat that way — it’s not such a positive environment where
“The more it hurts, the better I’ll just about eating for fuel. So that everyone helps you learn.
feel afterwards”. I knew if I passed means meats like lean chicken, lamb,
through the pain I would feel good pork and beef, plus veggies and carbs YourMumNellamadeittotheGames
when I inished and I did. Before I like sweet potato, pumpkin and last year in the Masters 55-59 age
approach bar movements I always quinoa. I’ll have pizza but I always division. That must have been an
say: “I can and I will” to myself. At the remember how I feel the next day honour for the Forte family.
Open this year my motto was: “Move and I don’t like that bloated feeling. It was good having her there but I
towards the pain instead of moving But if I go out and everyone’s eating couldn’t watch her perform because
away from it.” Find the pain quicker the dessert I’ll have it. I don’t let my her events were on during my
and go with it. Obviously you can diet take a toll on me mentally. orientation.Itwasnerve-wrackingfor
only do these things if you’ve trained her, but I told her to have fun and not
and prepared right, though. stress. She’ll be there again this year.
The mental side is key for you. My motto at the Open this year
Can you improve on your 2016 inish?
There’s not much that separates the was: “Move towards the pain instead I know I’m better than last year, but
guys physically at the Games, so it
I don’t have a placing goal — just
can help you get an edge. For me the of moving away from it.” Find the
daily goals. I know I’m capable of
mental game is nearly 50%. If you
pain quicker and go with it. breaking the top 10. ■
learn how to handle the pressure
J U LY 2 0 1 7 MEN’S FITNESS 63
WIN
CROSSFIT
WARRIOR
PACKAGES VALUED AT OVER
CROSSFIT
SPECIAL
But above all else, what every CrossFit fan will tell you is
that there is a spirit of fellowship among CrossFitters that you
won’t ind in a regular gym. Everyone supports each other and BEST SUPPORTING ROLE
cheers each other on. There is little room for ego, and even less Selena Quintrell was looking for something new and challenging.
for exclusion or judgement. At CrossFit, everyone is equal, no She wanted to get stronger and itter but found she became easily
matter how many muscle-ups you can do. bored with exercise and had never had much success with attending
a regular gym. After asking a friend who did CrossFit, she decided to
WOD YOU TALKIN’ ABOUT? give it a go. She hasn’t looked back since.
Want to get started? First you need to find a “box”. Not a “I ind it like a team sport in the way you build friendships with the
cardboard one — box is the term for a CrossFit gym, and there are people you work out with. Some people call it the CrossFit community
more than 13,000 licensed CrossFit affiliates around the world. and I suppose that’s what it is. Everyone supports everyone whether
Just head to crossfit.com and use their Affiliate Finder Map to it’s just a hard day in life or it’s a hard workout. It’s the only sport I know
search for a box near you. The website is also where you’ll ind of where the person who comes last gets the most cheers!”
the Workout of the Day — there are thousands of them up there, Quintrell’s experience with CrossFit has taught her that it’s not about
and a quick scroll through will give you a good idea of what types being the best in the gym — it’s about being the best you can be. And
of exercise are required. her fellow CrossFitters at CrossFit North Gong on NSW south coast
If you think it all seems too hard, don’t. You don’t need to have always got her back.
be an elite athlete to start CrossFit, you just need to start. Your “If someone’s struggling, everyone will encourage them to just keep
CrossFit coach can help you to learn and master the moves, and going, she says. “I remember once not long after I had started CrossFit,
there’s always the option to adapt the exercises to your level and when I was always the last person to inish a Workout of the Day. Even
your abilities. Every human body is diferent, and so too is every though I was determined to inish, on this particular day I was feeling
CrossFitter’s story about how they discovered the new itness down and just wanted to stop. The run part of the workout seemed like
love of their lives. it was going on forever and I’d been lapped by everyone and I knew
Blaine Duncan, 23, found CrossFit after a back injury ended everyone else had all inished. But then I heard footsteps and two of
his career in the RAAF. A friend of his who also had back issues the guys from the box came running up beside me. They ran with me,
recommended CrossFit as it had helped him in his recovery. encouraging me all the way to the end. It just made me smile when I felt
Duncangaveitagoandlovedit.Infact,hewassokeen,hedecided like giving up; it made me feel like part of the team.”
to train as a Level 1 coach. He now trains at Picton CrossFit, south
of Sydney. “I wanted to fast-track my progression,” he says. “So I WE’VE GOT YOUR BACK
became a coach so I could coach myself.” Coach Vilimir Yordanov trains CrossFitters at CrossFit RJ in Sydney. He
Duncan was immediately taken by CrossFit as he was amazed found CrossFit when he was racing motorbikes and wanted to get into
at what he saw other CrossFitters doing. “For me it wasn’t about peak shape for the racing season. Already a personal trainer, he soon
being competitive, it was more about functional itness,” he says. decided to qualify as a CrossFit coach after falling for the sport.
“I started with no knowledge and I was relatively unit and a bit “A CrossFit coach does so many things and is so important for the
overweight. Now I’m competing in local competitions.” In 2018 development of the athlete,” he says. “As coaches, we like to insist on
Duncan plans to aim for the CrossFit Regionals — the nation-wide perfect mechanics, or as near perfect as possible, to minimise the risk
competition that pits the country’s best against each other. of injury and ensure that the athlete is pain-free and actually enjoying
what they’re doing. You’re there to move your body, but you’re also
there to enjoy yourself.”
A CrossFit coach has to know a lot more than just the physical
mechanics. They also learn how to scale exercises (changing the
“CROSSFIT IS THE ONLY weights or adapting the exercise to suit the individual) and spot errors.
SPORT I KNOW WHERE Then there are the logistics of organising classes and programming
THE PERSON WHO workouts. There’s even an element of psychology involved — in a
COMES LAST GETS hectic class environment with music blaring and people pumping
THE MOST CHEERS.” weights, a good coach needs to know how to efficiently and efectively
correct a mistake.
66 MEN’S FITNESS J U LY 2 0 1 7
Blood, sweat and no fears:
Clockwise, from above:
weighted situps add extra
grunt to standard abs
exercises; setting up the
gear for a competition;
muscle-ups are synonymous
with CrossFit; the sport’s
ethos summed up in a
singlet; box jumps test
power and flexibility.
J U LY 2 0 1 7 MEN’S FITNESS 67
What the WOD? Decoding the language of CrossFit
Don’t have a clue what some guys mean when they talk about thrusters and double unders being part of the WOD at the CrossFit box? Read this.
68 MEN’S FITNESS J U LY 2 0 1 7
Yordanov says you don’t need to
be super it to start CrossFit.
“Sure, you see these crazy guys
carrying heavy weights around and
you think you can’t do it because you
have to be so it, but we all started
somewhere before we reached
this level! We see someone starting
out thinking they can’t be as fit as
everyone else but as the weeks
pass you see them progressing.”
J U LY 2 0 1 7 MEN’S FITNESS 69
MF TOP PICKS
70 MEN’S FITNESS J U LY 2 0 1 7
brother Ricky was headed for the Australian CrossFit Regionals.
“After a day at the office, you look forward to spending time
with some kindred spirits at the gym,” he says. “We’ve got that
spirit to excel and be our best. People think it’s going to be
intimidating walking into a CrossFit gym, but people at CrossFit
are the nicest people you’ll ever meet.”
Many older people feel they might not be it or strong enough
to do CrossFit, but as Mevissen has discovered, it can be
adapted to any body. “I’m in my 50s so I don’t want to injure
myself,” he says. “I scale the weights back if I need to, so it’s still
challenging and rewarding but safe. I don’t do stupid weights.
It’s about stretching boundaries but not letting your ego get out
of control. I enter it with a determination to succeed.”
Mevissen is currently working on mastering new skills:
“Double-unders, free handstands, muscle-ups — I can do two
and then I need a cup of tea!”
The continual challenge that CrossFit ofers is one of the main
reasons Mevissen and thousands of other Aussies love the sport
so much. “You never know what you’re going to get, he says.
“You turn up and ind out what the WOD is — there’s always that
element of surprise.”
JUST GIVE IT A GO
look after. We owe it to ourselves to stay in shape.” BUILD YOU OWN BOX
The psychological beneits are also a key part of CrossFit’s appeal for
Mevissen, who believes the sport has made him happier. “Part of it is
mental, he says. “You might see the Workout of the Day and think, ‘I’m
too old for this shit,’ but you just chip away at it and then you’re done
and you feel great. Excuses have no place in CrossFit. We’re all self-
limiting, but CrossFit teaches
us that we can do more than
we think.”
As well as the challenging
nature of the sport, Mevissen
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J U LY 2 0 1 7 MEN’S FITNESS 71
72 MEN’S FITNESS J U LY 2 0 1 7
30
ways to get
stronger
You don’t have to be Einstein to work out summer bodies are built in winter. Here are our top tips for
turning yourself into a lean, mean, brawny, beach-ready machine.
01
Throw your
weight
around
Using machines
to train can get
you just as big
as throwing
up free weights,
according to a
recent study.
09
Add in
Stock up on
vitamin E
avocados for
the maximum
Vitamin E,
vitamin E hit. a powerful
antioxidant
and staple of
almonds and
avocados,
is crucial
because it
helps heal
the muscle
cells that
rupture during
exercise.
Go to bed Down some lighter weights (up four times a day times or four. The
2 with casein
Supplementing
4 coffee
A study from
to 50% of max)
for 20 to 25 reps,
for six days gave
a group of athletes
exercises included
eight resistance
10 Rest 3 to
5 minutes
before a 1RM
with casein — Coventry University matched the gains a 6.5kg bump in movements with Your body needs
a slow-digesting in the United achieved when 1RM (one-rep max) three sets of to regenerate
protein powder Kingdom reports lifting up to 90% of in squats. 10 to 12 reps. as much ATP
— before you that drinking a cup of max for eight to 12 (adenosine
sleep has been coffee approximately reps. The key to it Gym It Up, Mind triphosphate)
shown to stimulate
overnight muscle
45 minutes before
a squat session can
all is making sure
you lift till the point
7 Part 1
Research that
8 your
performance
— a cell’s main
source of energy
growth. Also, a give you close to a of fatigue. appeared in the A study on how — to fuel muscle.
study from the 29% bump in weight. Journal of Exercise visualisation Take a moment or
Journal of Nutrition Consume Physiology can help in the two and let your
found that protein
supplementation 5 Lighten up,
will ya?
6 creatine
Research published
online showed
insignificant
weight room found
that those who
body feel fully
recovered before
right before Research from in the journal differences in conduct mental attempting a PR.
sleep boosts McMaster Uni in Nutrients found gains in three lifting exercises of their
muscle synthesis Canada has shown that 5g of creatine protocols: two performance in the Gym It Up,
by almost 22%. that lifting with supplementation times a week, three gym can lift up to
14% more weight.
11 Part 2
The Journal of
And studies have Sports Medicine
shown that the
Do cardio after lifting exact same signals
and Physical
Fitness found
03
Aerobic exercise performed before that fire when that with volume
resistance exercise significantly you are actually equalled out, it
lifting weights also doesn’t matter
reduces performance even when show up when just much if you train
unrelated muscle groups are involved. thinking about once a week or
the moves. twice a week.
74 MEN’S FITNESS J U LY 2 0 1 7
Work out with mates
to harness your
competitive spirit
and crack new PBs.
12
Pumping iron with someone
who motivates or even
intimidates you can push
you to up your intensity.
actively push your
heels into the floor
and force your body
backward to help
turn the press into
a full-body exercise.
Get the
25 band
back together
Banded side steps
are great for
improving hip
stability and
protecting the
knees from injury.
They can also help
strengthen the
hips, to prevent the
knees from wobbling
during squats.
Bend
26 the bar
Another great
bench tip: Grip the
bar tightly — hands
about shoulder-
width apart — before
Squeeze, please starting a lift. Then,
13
when you have
Squeezing the bar hard for three to five the bar up, keep
seconds before your set gives you a squeezing firmly,
connected feeling throughout your body trying to “bend” it in
half as you press.
and primes you to stay tight during the lift.
Be an
Beg off Gym It Up, 5x5 protocol does hypertrophy, but and improves grip
28 arse man
14 the brews
If you booze
15 Part 3
According to a
not lead to greater
strength gains
only 80% 1RM
increased muscle
strength, which
helps you lift more.
Tightening your hips
and glutes can lead
to better stability
before you paper published than stopping short strength. and will help you put
exercise, muscle in the Journal of failure. up more weight on
biopsies show of Strength and Adjust Go for any exercise.
reduced activity
in the chemical
Conditioning
Research, both 18 Spread out
Do squats
20 for age
Train the same
23 a spin
Light cardio is Rest
pathways tied to
muscle growth
heavy-weight/
lower-rep and
and deadlifts as far
apart from each
muscles three
times a week for
the best form
of active recovery
29 longer
A study on eight
and recovery. moderate-weight/ other in a training the first year or for pretty much any weeks of training
higher-rep routines week — or on the so, then twice a workout. Spin for found that three-
elicit similar gains in same day — as week when you 10 to 15 minutes minute rest
muscle growth. possible so that get stronger. on a bike at a low intervals stimulated
there’s ample resistance and significantly greater
Hit the recovery time leisurely rate.
16 sack
Aim for seven to
before the next
session.
21 Hang in
there
1RM bench-press
and arm-mass
Grasping a bar and Get pushy gains compared
eight hours of
restful sleep per Gym It Up,
holding on helps
decompress joints
24 When
bench-pressing,
with one-minute
rest intervals.
night to allow your
body the time to
19 Part 4
A study in the
replenish nutrients
and rebuild muscle.
Journal of Strength Rub it in
and Conditioning
Getting a massage can
22
found that after four
Avoid weeks of training reduce inflammation and
17 failure
For new lifters,
to failure using
30% 1RM or 80%
swelling, so sign up for
taking sets to 1RM, both elicited regular sessions.
failure during a similar muscle
76 MEN’S FITNESS M
JUAY
L Y2 2
001 71 7
Beef is no longer the
poor cousin to chicken.
30
It’s a muscle-building Switch
powerhouse. chicken
for beef
Red meat
has plenty of
protein, but
also creatine,
and more
vitamins,
minerals and
calories than
chicken. It
could be the
change you
need to get
your muscles
growing again.
A quarter cup
of almonds packs
25% of your
daily magnesium
needs.
A 150g steak
contains 40g of
protein, plus a
heap of creatine.
78 MEN’S FITNESS J U LY 2 0 1 7
O U R O W N
MAKE Y
PUB G R U
THE TUC
B
K E R AT Y
O U R L O
IS T O N P
C A L M IG H
U B FAV E
S
T B
W
E
IL
T
L
A
M
S T Y B U T IT
A K E YO U
’S P R O B
R HEART
A B LY N O
S IN G A N
T
D
D
Y
O
O
IN
U R
G Y O U R T IC
TA S T E B U
KER ANY
DS EXPL
FAV O U R
ODE!
S
OUR TW
Cop it sweet
No pub burger is complete without
a serving of chunky hot chips or
shoestring fries. The bad news
is they go straight to your belly.
Solution: use sweet potato.
While sweet potato and spuds
have around the same amount of
fibre and protein, sweeties have
potassium and magnesium for
healthy blood pressure, iron for
healthy blood, calcium for dem
bones, and managnese for fast
wound-healing and powering
metabolism. They’re also lower
in calories and carbs. Cut 500g
of sweet potato into 1cm-thick
fries, toss with a little oil, salt and
pepper and cook in a 210˚ oven
for around 20 minutes.
Make it
INGREDIENTS
BEEF
½ brown onion, chopped
fine
½ garlic clove, crushed
½ tbsp Worcestershire
sauce
½ cup breadcrumbs
½ egg, whisked
salt and pepper
½ tbsp olive oil
1 wholemeal or
sourdough bun
toppings of your
choice
W H AT T O D O
BARMAID’S CHOICE
PALE ALE
Classic beef burger
Meals don’t come more blokey than hamburgers. They’re easy to wolf down
— cutlery is for whimps! — it’s OK to spill the juices all over your unshaven
Loretta says you’d be mad
to go past a schooner of
chin, and they absolutely rock with a glass of your favourite alcoholic bevvie.
ice-cold beer with your beef
burger. “A lot of my regulars
can’t resist a frothy VB when
they order our deluxe However, there are a few The first step is to get the meat Finally, your toppings: any veg
Aussie burger,” she problems with the average pub right. Ask your friendly butcher is fine (we love lettuce, iconic
says. “Although, if you burger. Like size. The normal to mince a lean cut of beef. Cook Aussie beetroot, tomato and
ask me, I would go for
serving for a hamburger is stated your pattie in a non-stick pan, so sautéed onions). And a single
something a little more
exotic, like a crisp 4 as 50g but many pubs will plate you’ll only need minimal oil. The slice of cheese will add flavour
Pines Pale Ale. I like up burgers that are 225g or more bun is also important: stick with and calcium. An egg fried in a
a man who’s not — meaning at least 590 calories a wholemeal or sourdough bun non-stick pan (read, minimal oil)
afraid to experiment and 50g of fat. And that’s before (unbuttered): they’re lower GI and will also give you that gooey,
with his taste you add the buttered white bun, won’t make your insulin levels yolky messiness you can’t get
in liquor.” the greasy fried egg, the crispy spike. Plus, sourdough is also enough of. And don’t forget to
fried bacon... high in protein. limit sugary sauces.
80 MEN’S FITNESS J U LY 2 0 1 7
BARMAID’S CHOICE
Make it
INGREDIENTS
One turkey sausage
2 turkey sausages
packs 5g of protein
100g desiree potatoes,
but only 3 carbs. peeled, chopped
¼ cauliflower, leaves
trimmed off, cut
into florets
splash of skim milk
olive oil
½ cup finely
chopped onion
½ cup finely
chopped mushrooms
2 cups chicken,
beef or veg stock
2 tbsp cornflour
pickled onions
and parsley to top
W H AT T O D O
Y
and top with onions
R K E and parsley.
TU
J U LY 2 0 1 7 MEN’S FITNESS 81
Make it
INGREDIENTS
C 1
3
chicken breast fillet
slices wholemeal,
sour dough or rye
1 tomato, sliced
3 lettuce leaves
1 tbsp Greek yoghurt,
cottage cheese,
mustard or avocado,
or a mix of your choice
salt and pepper
W H AT T O D O
1) Spray a non-stick
pan with olive oil
spray. Cook bacon to
desired doneness.
Grill chicken breasts.
Dice bacon and slice
chicken breast thinly.
2) Toast bread. On
one slice layer
half the bacon,
chicken, tomato,
mayo substitute and
lettuce. Top with a
second slice of toast,
and layer with the
remaining ingredients.
Top with a third slice
of toast.
3) Cut into halves or
quarters and serve.
To cut down on
unnecessary fats, grill
the chicken breast.
BARMAID’S CHOICE
PILSNER
Chicken club sanga
Join the club — only this time, your membership fee doesn’t include the side
It’s Bonny’s job to keep
efects of high cholesterol. This healthy version of the iconic club sandwich
you contented — she tastes like it was made in God’s kitchen and ticks all the right nutritional boxes.
always knows exactly
what you want. “I’d reach
for a Balmain Pilsner to go
with your sanga,” she says.
Bonny reckons the fruity Alas, the traditional and As with the burger bun, we There are several tasty-
fi i h f this crisp much-loved club sandwich is recommend you go with but-saintly substitutes to
er is what not very good for you. Why? wholemeal or sourdough bread. mayonnaise — take your pick
well with There are four compelling You could even go for a high- (or mix) from Greek yoghurt,
y-filling
reasons. One: the unhealthy fibre rye bread. cottage cheese, mustard or
icken and
con combo. high-GI white bread. Two: To upgrade the all-important avocado. All will add moisture
eer, bacon oily bacon. Three: torrents of bacon, buy the lean stuf (97 % and flavour, but far less fat.
d chook — does mayonnaise. And four: the fat-free). Grill on a drip tray, then Finally, the chips. Ditch ’em.
ny better?” mountain of chips on the side. pat down with paper towels to Simple. Instead, try a cabbage
sks. Here’s what you need to change. cut more grease. salad or some pickles on the side.
82 MEN’S FITNESS J U LY 2 0 1 7
BARMAID’S CHOICE
SPARKLING ALE
Meat pie
The ol’ dog’s eye is as Aussie as budgie smugglers and Hills hoists. The trouble is,
Svetlana has seen plenty of most of us eat it at the footy — ie, from a packet and smothered in tommo sauce.
pie in her time, and knows just Our recipe is just as tasty — but it won’t tax your ticker or wobble your waistline.
what you want to do with one.
“I’d go for a Coopers Sparkling
Ale for this recipe,” she says.
“It’s unique and complex, just The humble pie has several this super high in fat and Our MF pub grub-inspired
like me.” If you want to skip
potential dietary downfalls. If it’s calories, you also don’t really pies avoid these pitfalls by using
beer altogether, go for a
red instead. Svetlana a gastro pub you’re at, your pie know quite what it is you’re actual pieces of steak, hardly
knows just the thing: “A is bound to be sky-high in fat, eating. Lips and arseholes? Ears any oil and only a pastry topper
glass of Josef Chromy thanks to the crispy, buttery and anuses? Uh, no thanks. to massively cut fat and cals.
Pepik Pinot Noir will pastry and the sauce inside. Oh, and then there’s the litre They’re also ridiculously
finish off your If it’s a less fancy venue, your of sugar- and salt-loaded tomato easy to make, so you can
meal nicely,”
pie probably comes in a plastic sauce you have to squirt all whip up a bunch of them for
she says.
“Trust me.” bag, straight from the warming over it to make it more palatable. your mates or the family at
oven behind the bar. Not only is Not good, guys. short notice.
Make it
INGREDIENTS
W H AT T O D O
J U LY 2 0 1 7 MEN’S FITNESS 83
NESS
FIT
FUEL
GETTING
Time to change.
Old ideas about
fitness and
nutrition could be
holding you back.
BY JOEL SNAPE
Diets come and go, exercises go in and out of fashion, but some
things work forever. To transform your brain as well as your
body, we’ve compiled a guide to everything you need to
know to build a lean, defined body.
YES YOU CAN
J U LY 2 0 1 7 MEN’S FITNESS 85
RULE ONE
Calories do
count (sort of)
In the strictest sense, it’s true that if you
take in more calories than you burn through
activity or exercise, you’ll put on weight —
and if you burn more than you eat, you’ll lose
it. But calorie counting isn’t as simple as that.
It’sanimprecisescience, butwasthatblobyoujust
sincemethodsofcounting gobbledmoreorlessthana
themvary,whilethe teaspoon?It’salsotoughto
amountofcalorieswe besurehowmuchyou’re
absorbfromfoodchanges burning—everything
basedoneverything fromyourgeneticsand
fromthewayit’sprepared weightlosshistorytoyour
(cookingtypicallymakes body’sbrownfatlevelsand
morecaloriesavailable sleephabitscaninfluence
forabsorption)toour burnrate.
individualgutbacteria Finally, there’s evidence
(peoplewiththehighest calorie restriction alone
proportionoffirmicutes won’t get it done. In a
bacteriaabsorbaround150 study published in the
caloriesadaymorethan ArchivesOfInternal
thosewiththelowest). Medicine, only 12% of
Besides,it’strickyto patients treated for
calculatecalorieswithout obesity via calorie
carryingascaleora restriction lost weight, and
measuringspoon:one only 2% maintained their
teaspoonofpeanutbutter weight loss for two years
has around 100 calories, after treatment.
THE PLAN
■ If you aren’t keeping track, it’s easy to overlook the latte Spot the
and croissant on your commute (a 500-calorie gut punch) imposter.
or the chicken salad you scoffed at lunchtime. Spend three Using fried
or four days noting everything you eat (treats included) chicken in a
salad can bust
to get an idea of where you can make easy savings, then
your calorie
focus on making good food choices rather than slavishly targets.
recording every strawberry you ever eat.
86 MEN’S FITNESS J U LY 2 0 1 7
RULE THREE
The plan
J U LY 2 0 1 7 MEN’S FITNESS 87
RULE FOUR High intensity
resistance training
Lift weight to
lose weight (HIRT) speeds up
weight loss.
Shifting iron isn’t
everyone’s first choice
when it’s time to trim
the fat — but it should
be. “Weight training
with reasonably heavy
weights and rest periods
of 60 seconds or less
is ideal for fat loss,”
says Adamson. “First,
it produces metabolic
stress, which forces your
body to burn calories
for recovery. Second, it
builds muscle, which
raises resting metabolic
rate so you’re burning
calories even when you
aren’t training. Training
for fat loss is about
maximising the all-
day burn.”
If you want to speed
things up and are
prepared for some
unpleasantness,
there’s an even faster
way: high-intensity
resistance training, also
known as HIRT. In a 2013
study published in the
journal Lipids In Health
And Disease, people who
did a HIRT workout of
three exercises for three
sets of six reps each lost
more fat in around 30
minutes a session than
a control group lifting
more weight, over more
exercises, in 60 minutes.
The plan
88 MEN’S FITNESS J U LY 2 0 1 7
RULE FIVE
Strategy beats
willpower
You’re planning to eat healthy, but
something comes up at work and you end
up staying too late for cooking to be an
option. So it’s a dash through the ready-
meal aisle, then a bag of chips on the way
home to keep your blood sugar levels up.
Might as well write today of, right?
THE PLAN
RULE SIX
01
CHOOSE
YOUR
CHALLENGE
Key skills: Toughness, teamwork Key skills: Speed, agility Key skills: Stamina, willpower
92 MEN’S FITNESS J U LY 2 0 1 7
02
BUILD
BETTER
ENDURANCE
Stop-start racing means bursts of
speed beat steady-state cardio. Plan
your PB accordingly, with advice from
ultra runner and Merrell footwear
ambassador Andrew Murray.
MONDAY THURSDAY
SPEED INTERVALS POWER WORKOUT
“Obstacle races are very Do the workout in
stop-start, so when I “Power Up (And Over)”
trained for Tough Mudder on p94.
I played an activity that
mimicked that pace once
a week — like five-a-side FRIDAY
soccer or squash. If REST DAY
that’s not an option, do
Teamwork is at intervals that mimic the
SATURDAY
the heart of pace of your race: 400m
repeats with relatively LONG RUN
obstacle racing. short rests will work.
“It’s tempting to spend
Or you could simply do a
your time on training
quick 5K with occasional
for mud and obstacles,
bursts of speed.”
but don’t neglect the
running element in your
TUESDAY race — some of these
GRIP WORKOUT races can be of half
marathon distance or
Hang from a bar with even longer. The general
both arms then let go principle is to do one
with one hand and reach longer run a week. Build
down to tap your knee it up gradually so that
before grabbing hold two or three weeks
again. Repeat on the before the race, you
FOR HARDCORE RUNNERS FOR FUN
other side. Do as many can run the distance
reps as possible. of the actual race. This
TOUGH BLOKE CHALLENGE KRYPTONITE CHALLENGE is a must, as on race
■ Designed for the weekend warrior, in this ■ This course is all about teamwork and day having to go over
WEDNESDAY obstacles and through
obstacle race you will brave 25-plus hair- having fun. It has over 40 hardcore obstacles HILL SPRINTS mud will make it feel
raising obstacles over a cross-country course and challenges for you and your mates to
“I did some hill reps once further.”
laden with thick mud pits and ice-cold water attempt. Knee pads, elbow pads and gloves
a week. This can help
crossings. Make sure you get as many outdoor are essential as you’ll be clambering over and
build speed and stamina, SUNDAY
kilometres in your legs as possible, because crawling under all kinds of military-style in addition to the physical
negotiating trails is part of the enjoyment. obstacles. kryptonitechallenge.com REST DAY
and mental strength you
toughblokechallenge.com.au need.” Find a 50-100m
hill, run up it and walk
back down. Repeat five
times, and add a rep or
Key skills: Trail running, all-round fitness Key skills: Speed, endurance two a week.
J U LY 2 0 1 7 MEN’S FITNESS 93
03
POWER UP Combatting gravity
with functional
(AND OVER) strength is critical.
Explosiveness is useless unless it gets
you over the obstacles. Add these
moves to your regular routine to build
sport-speciic power.
O B S TA C L E : Q U A R T E R P I P E
MOVE: SPRINT
■ You’re unlikely to find one to practise on,
so train on the flat. You’ll want to be as fast as
possible over 50m to stand a chance of gripping
the lip unaided. Do 6x50m repeats with a couple
of minutes’ rest — and when it comes to the
real thing, lean back just slightly to convert
horizontal momentum into vertical.
O B S TA C L E : U N D E R - O V E R S
04 GET
O B S TA C L E : WA L LS
2 HOURS TO GO MID-RACE
BREAKFAST UNLEASH GEL
“Give yourself plenty “Depending on the length
of time to digest before of the race you may need
the race starts,” says to fuel as you go if you
obstacle racer Luke are really pushing hard,”
Lawrence. “Porridge says Lawrence. “If you
with a serving of fresh are using gels, ensure you
fruit is a good bet.” Low GI have tested them prior
foods are best because to the race. Isotonic gels
they last longer. So aim have more water added so
for a mix of slow carbs for you won’t require a drink
long-range fuel and simple with them.” Plus they’re
sugars to get you ahead easy to carry.
of the pack.
POST-EVENT
1 HOUR TO GO EAT UP
DRINK UP
“You’re going to ache
“Ensure you have a good regardless, but grab a
level of electrolytes and protein drink before you
fluids going in on the lead- reach for the alternate
up,” says Lawrence. If you post-race celebration
lose a lot of fluid through liquid refreshment,” says
sweat, lightly salting your Lawrence. You’ll kick-start
breakfast will keep your recovery and stop muscles
levels up. breaking down.
J U LY 2 0 1 7 MEN’S FITNESS 95
06
SMASH IT
ON RACE
DAY
Where might you slip up
— and where can you push
on through? Our obstacle
veterans have the answer.
If you’ve done your homework,
you shouldn’t get any nasty
surprises on race day. “Look
online, and make yourself
familiar with the obstacles
you’ll encounter by watching
YouTube videos,” says coach
Shaun Dixon. “Some are
surprisingly technical, and
a little bit of muscle memory
can get you through fast.”
If you’re committed, aim to
try the toughest obstacles
beforehand. “If there isn’t an
obstacle training centre near
you, try Parkour training or
look for a climbing wall — they
often have bouldering areas,
monkey bars or ropes you can
practise technique on,” says racer
Luke Lawrence.
On the day, arrive early and
warm up. “Cardio warm-up’s
crucial but so is getting your
legs, arms and grip warm as you’ll
be running on uneven ground,
jumping, landing and grabbing,”
says Lawrence. “A ligament
tweak can ruin your race. If you
get a chance to warm up your
hands, use it.”
Finally, don’t forget to enjoy
it. “The elite runners at the Make sure you get
front will look pretty serious, your legs, arms and
but everyone is there for fun
first and foremost,” says grip warm before
Lawrence. “Smile for the cameras, competing.
wave to the spectators and
enjoy the post-race schooner.”
Responsibly, of course. ■
96 MEN’S FITNESS J U LY 2 0 1 7
REAL FOOD
IS KEEPING IT REAL ALWAYS THE BEST WAY TO EAT? IT DEPENDS ON YOUR GOALS… AND YOUR LIFE.
VS. PILLS
against age
repeatedly putting in any
type of physically taxing exercise
can improve a whole host of health
markers and reduce the risk for lots of
TRAIN REGULARLY AND YOUR different diseases, from diabetes to
CELLS WILL APPEAR NINE heart disease. But a new study from
YEARS YOUNGER. Brigham Young University in the US has
discovered that high levels of physical
activity may actually make our cells
appear to be about nine years younger
than those in couch potatoes.
Researchers looked at data that
measured telomere length in cells
from over 5,000 people enrolled in
the National Health and Nutrition
Examination Survey. Telomeres are the
protein endcaps on our chromosomes,
and the longer they are, the younger
they are as the tips get broken off bit
by bit as each cell replicates. The
survey also included information
on how many activities the subjects
participated in over 30 days, which
let the scientists figure out how much
physical activity they were getting.
They found that sedentary
people, and even those who had
low to moderate activity, had the
shortest telomere length, while
those with the highest levels had
significantly longer telomeres. The
study defined high physical activity
as the equivalent to running for 40
minutes, five days a week.
If you are up for keeping your cells
younger and preventing telomeres
from deteriorating too soon, why not
hit up one of our highly challenging
and intense workouts. Along with
building lean muscle, looking better and
improving health, you may just be
giving your cells a dose of youth-
regenerating power.
PODIUM® 24
● Body Book Get fit
Moving
parts
Want to improve mobility, lose weight,
and enhance your athleticism? Keep
the iron on the rack and train using
just your own bodyweight.
BY BRIAN MATTHEWS
How It Works
Leave the battles for
gym real estate to the
meatheads. Some
tunes, a little space
and this crop of
bodyweight moves
are all you need to
build muscle and
whip yourself into a
sweat-covered mess.
What’s unique about
this specific grouping
of exercises are the
added benefits: The
plank and sit-out
target core, arms,
and lower-body
strength without
compromising your
spinal health (hear
that, crunches?!).
Duck walks and
squats to side lunges
help loosen up those
big joints as you work
on exploring and
developing a greater
range of flexibility
while you train your
lower body. And
sprints and tuck jumps
ramp up your heart
rate and test overall
athleticism.
Knock this routine
out as prescribed
— changing up sets
and reps to fit your
schedule — and you’ll
have no valid excuse 1
to skip a workout.
DUCK
WALK
Place your hands
behind your head
and descend
into a squat. If
possible, aim
to have your
upper thighs
parallel with the
floor. However,
Directions while safe, the
2) Sit out 5) Squat to side duck walk can
You have two options
The routine 2-3 sets lunge place significant
15-25 per side 2-3 sets stress on the
for performing this
routine: After a five- 10-15 per side knees, so squat
3) Plank to
to 10-minute dynamic to whatever
push-up 6) Sprint
warmup, either do all 2-3 sets depth feels
sets and reps for one 1-3 sets comfortable.
To failure 30m
move before going Keep your torso
1) Elbow-touch
to the next, or cycle 4) Duck walk upright, chest
through a set of each Plank 7) Tuck jump
2-3 sets high and core
move as a circuit, 2-3 sets 2-3 sets
20-40m braced as you
resting as needed. 10-15 per side 10-15 reps
walk forward
20-40m.
2 3
SQUAT ELBOW-
TO SIDE TOUCH
LUNGE PLANK
Stand with feet Set up in a pushup
about shoulder position and
width and execute place your hands
a squat rep to directly under
whatever depth your shoulders.
feels comfortable Maintain a neutral
while keeping spine and slowly
tension in your pick one hand up
ankles, knees off the ground
and hips. Stand and bring it over
tall and then take to the opposite
a lateral lunge, elbow. Lightly rest
keeping your toes your hand on your
pointed forward elbow for a two
or slightly out. count. Go back to
Return to the the start position
start position and repeat with
and repeat the opposite hand.
the sequence, If at any point you
this time side notice your pelvis
lunging with the shifting, adjust
opposite leg. your feet wider.
kneedy?
exposed to
trail running.
Believe it or not,
running may
actually be good
for your knees —
especially if you
use the outdoors,
not the treadmill,
as your track.
Sure, the
S excuse
“Ican’t
run,it’ll
hurtmyknees”has
gottenlegionsof
couchpotatoesoff
thehook—butits
usefulnessmay
havefinallyrunout.
AnewBrigham
YoungUnistudyfrom Trail or treadmill? treadmill and Throw in that wind butt kicks, and
theUSonhealthy overground running. resistance — which walking lunges
■ Opt for running
runnersages18to35 “These changeups can increase a loosen up muscles;
outside rather
provide greater runner’s workload post-run, yoga-
foundthatrunning than on a treadmill
variability to your by 2–10%, depending based stretches like
for30minutesdidn’t whenever possible,
musculoskeletal on his speed — and runner’s lunge,
causesoreness says Harvard Medical
system” — much running al fresco warrior one, supine
andswellinginthe School’s Dr Irene
better than the wins every time. split, and half pigeon
joints—infact,it Sprague Davis.
repetitive stress help range of motion;
actuallyreduced “When you run Twist and stretch
incurred from a stave of swelling
inflammation. In outdoors, you’re treadmill workout. and soreness; and
■ Because each foot
constantly varying Oxygen keep anti-
otherwords,running strikes the ground
your speed, and the consumption and inflammatory
maynotonlyhelp about 600 times per
terrain and surfaces muscle recruitment powers strong.
youfeelbetterin kilometre when you
are always are also higher
andoutofthegym run, Sprague Davis
changing,” says when you run Don’t sit down
suggests adding
butalsomakeyou Sprague Davis, an outdoors compared for this!
some stretches and
lesslikelytogeta expert in the with pounding a yoga to counteract ■ The BYU study
jointdiseaselike diferences between treadmill belt. stifness and prevent also found that
osteoarthritis. injury while you’re compared with
Thatalonewarrants getting back your running, sitting is
Running outdoors on diferent
afewvictorylaps… outdoor-run mojo. substantially worse
terrain prevents the kind of Pre-run, dynamic
butwhereshould for the knees. So,
repetitive strain injuries you stretches like leg couch potatoes, the
you do them?
get on treadmills. swings, high knees, race starts now!
Become
shoulder joint.
aflyeguy
Build a bigger chest by tweaking
this classic cable move.
People doing
P dumbbell flyes is
a common sight
in most gyms, and that’s
because it’s one of the few
exercises that isolate the
chest to build muscular
size and strength. Yet
the likelihood of seeing
someone do it correctly
is far smaller. Often the
weights selected are too
heavy, placing excessive
pressure on the delicate
shoulder joint, forcing a
movement range that’s
Focus on how the
too narrow, and ensuring movement of your arms
that momentum does and wrists increases
more of the lifting than tension on your chest.
the muscles. In short,
it’s a waste of time.
Instead, to build a bigger
and stronger chest
effectively and safely,
do standing cable flyes.
This machine move
keeps tension on your
chest muscles for both
the lifting and lowering
parts of each rep, which isn’t
the case with free weights.
MF TECHNIQUE
Stand tall in the Keeping your chest As your hands come Focusing on how this Slowly reverse
middle of a cable up and core braced, together, rotate your movement of your the movement all
machine, holding a initiate the move and wrists so your palms wrist and arms the way to the
D-handle attached — still with that bend face upwards, then places tension on the start, keeping full
to the high pulley in your elbows — hold your hands middle of your chest, control of the
in each hand with bring your hands together with little hold the position for weight throughout
a slight bend in around in front of fingers touching, a one or two count. the return.
your elbows. your body to meet squeezing your chest
between chest and muscles hard.
SETS: 3 REPS: 12
bellybutton height.
/cellucor @cellucor @cellucor
Body Book Trainer tips
Boost your
bench
It’s the one move
everyone loves to
do, but it’s also the
one move most
people don’t do
effectively. Get this
classic big lift right
and you’ll start
building a bigger
and stronger chest
straight away.
FIVE FIVE
Hands Hands
“Your hands should grip the bar As you drive your head, upper
about shoulder-width apart to back and glutes into the bench, DUMBBELL FLYE
maintain the best position to you need to do the same with
press the weight up,” says your feet on the floor. This
■ The flye is one of the very few lifts that
McKenzie. “If your grip is too creates total-body tightness that
isolate the chest muscles entirely so that
wide you risk placing too much allows your muscles to fire at
pressure on your shoulder joints, their maximum potential. “Press they do all the work. Targeting them like
and going too narrow places a your feet hard into the floor to flex this will help you get a better “feel” for
strain on your elbows. Grip the your quads,” says Carter. “The how these muscles move so you’ll have
bar as hard as possible — when body works in synergy, so having a stronger mind-muscle connection
you press the bar up, imagine your entire body as tight as when benching. This allows more muscle
you’re trying to bring your possible will help you bench more fibres to fire at once to get — and keep —
hands together.” But don’t actually weight instantly.” the bar moving .
move them.
Keto power
Ketosis in 30 minutes without saying
goodbye to carbs? Time to try the supp
that’s revolutionising the fitness world.
The Sensorial Experience. Money raised will go towards assisting people who need
support to seek counselling.
Suitable for both men and women.
1 2 3 4 5 6
Drive your feet Use chalk to lift Engage your core Raise your chest Control your Time rest periods
into the floor bigger weights and keep it tight and keep it up breathing better to perfection
■ When performing ■ Don’t lose your grip. ■ When lifting heavy, ■ This is true of ■ For better cardio ■ To burn fat, rest
deadlifts or squats, Instead, rub chalk on you are only ever almost every lift, performance you periods must be short.
making sure your feet your hands and the as strong as your because raising your need to breathe with To build muscle they
are planted firmly on bar. This will wick weakest link. Once chest and keeping your lungs. Better need to be a little
the floor is essential moisture for a much that breaks down it up helps maintain heavy lifting, though, longer. But to build
to getting a good lift — closer grip. It also you’ll not only fail to correct posture means breathing raw strength you
and the same is true ramps up friction as lift the bar, you also through every rep. from your belly. need to get enough
when you’re benching. it smooths out the put yourself at a much WHY IT HELPS WHY IT HELPS
rest between sets to
WHY IT HELPS
cracks on your hands higher risk of injury. “It requires the “By breathing into your perform at your best.
“Pushing your feet and on the bar. WHY IT HELPS contraction of your belly and keeping your WHY IT HELPS
into the floor helps you WHY IT HELPS “Core strength is true back muscles - abs tight, you create “Strength training
activate your glutes The first thing you’ll strength, because essential when doing internal tightness that uses a diferent
and quads,” says notice is how much you’ll perform every heavy compound equals heavier lifts energy system from
PT Tom Wright. “It tighter you’re gripping lift better if you have moves,” says Wright. — and a far lower risk cardio, and even
also creates torque, the bar, enabling a strong core,” says “Locking your of injury,” says Wright. hypertrophy,” says
allowing you to you to push more Wright. “Almost shoulder blades back “Hold your breath until Wright. “It uses the
generate more force weight. To get the full all compound and down creates a near the end of the short-duration ATP
for a more powerful efect, try using chalk movements transfer solid platform to work movement, reset and system that requires
lift. Whether it’s for with a deadlift. You energy through the from on the bench, go again. You can longer to replenish
a deadlift or a bench will be shocked at legs to the upper and an upright expect to add 5-10% itself. Aim for three
press, proper foot how much more limbs via the core, so posture for all other to your lifts by minutes of rest if
placement can really leverage you get. a breakdown in this lifts. It will also aid mastering this.” you’re doing three
give you the edge.” chain can be costly with your breathing reps or fewer.”
for strength.” and bracing.”
Ignite your
workout
Use our expert guide to pick the right pre-gym supplement
and you’ll make greater gains faster.
Drink coffee
for the perfect
power nap
Taking an afternoon
power nap can improve
heart health, according
to the Journal Of
Psychophysiology.
And the key to a mid-
afternoon mini-snooze
is a well-timed cup of
coffee, says Yann Le
Meur, a sports scientist
at the French Institute
of Sport. Use his tips
to make 40 winks work
for you.
H AV E A C O F F E E
The idea is that the
caffeine kicks in just as
you’re aiming to wake
TAKING 6G OF BCAAS up again — about 20-odd
BEFORE TRAINING minutes after you drift
CAN INCREASE into slumber. “A caffeine
LEVELS OF MUSCLE- nap will not only improve
BUILDING AMINO your performance but
it’ll also lessen how
ACIDS IN YOUR
sleepy you feel when you
BLOOD BY 130%. wake,” says Le Meur.
SET AN ALARM
Factor in the five or
so minutes that it’s
likely to take you to fall
asleep, then add about
20 minutes to that time.
“If you have a habit of
pressing the snooze
button and going right
back to sleep, put your
alarm on the other
side of the room,” says
Le Meur.
GET GOING
The power nap’s done
— time to harness that
power. Le Meur suggests
a few sets of star jumps
and pushups to get your
blood flowing. Bright
light and splashing water
on your face will also
help to get you alert and
back in the game.
20mins
tobigarms
Fill out your T-shirt sleeves with bigger biceps
and thicker triceps using the three supersets
in this quick and efective workout.
Antagonistic
supersets work
muscles harder.
HOW IT WORKS
Do this arms-building triceps. Do all the stated while the number of reps
workout twice a week for reps of 1A, rest for 30-40 increases, an approach
a month, for a total of eight seconds, then do all the that will recruit and
times over the next four reps of 1B and rest for fatigue more muscle
weeks. Leave at least three another 30-40 seconds. fibres, resulting in greater
days between sessions. Repeat this pattern for growth. Maintain perfect
The moves are paired into the stated number of form for each lift, moving
three supersets: the first sets, then move on to the your muscles through a
exercise of each superset second superset and so full range of motion and
all work the biceps, while on. The number of sets keeping the reps controlled
the second move of each per superset decreases to maximise muscle
superset targets the as the workout advances activation.
1A)
CHINUP
Sets: 5 Reps: 8
Tempo: 3010 Rest: 30sec
1B)
TRICEPS DIP
Sets: 5 Reps: 8
Tempo: 3010 Rest: 30sec
2A)
CABLE ROPE
CURL
Sets: 4 Reps: 12
Tempo: 2011 Rest: 40sec
3A)
EZ-BAR
BICEPS
CURL
Sets: 3 Reps: 15
Tempo: 2011 Rest: 30sec
3B)
EZ-BAR
BICEPS
EXTENSION
Sets: 3 Reps: 15
Tempo: 2011 Rest: 30sec
OFF
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The Cooldown
Captain
as worse than a car accident. What did you learn from it?
I look back at it as a distant dream now. It relaxed my view
on football. You’re never going to enjoy football as much as
you did when you were 16, but before the injury I would get
courageous
stressed about the challenge of playing in the AFL. Now I
enjoy it rather than stress.
What was the lowest point of the ordeal?
Before the second surgery, when I was told I would probably
lose my right kidney. When I woke up, the irst thing I did was
In 2014, Phil Davis sufered a horriic look at my stomach to see if there was a ish hook scar. And
when I saw there wasn’t I knew I still had it.
onield injury that almost resulted in
him losing a kidney. The 26-year-old GWS How difficult was it to get back on the field again?
My playing weight was 94kg but because I wasn’t eating or
leader reveals the hard work he did to get exercising it had dropped to 86kg. It was a gradual process.
his football career back on track, as he The irst thing I had to do was get back to being a human,
drives the Giants’ quest for a maiden lag. and the irst exercise I did was a 15-minute walk. [Former
I N T E R V I E W B Y A S H L E Y G R AY Collingwood star] Nick Maxwell said that playing again after
a serious injury you get so distracted trying to win and do
the best for your team that self-preservation is not an issue.
And he was right. You have to put your body on the line. The
only thing I did was wear a kidney guard for the irst few
matches, but that was to please my mum.
What do you work on in the gym?
It’s mainly about hamstring strength, which gives me great
balance on the ield. That means lots of hammie curls and
Nordic curls. Leg and hip strength is probably the most
important thing for me as a defender. It doesn’t matter how
big you’re up top if you can’t hold your ground with your legs,
especially against big players. You also need running itness.
In a game I clock up between 12km and 14km, so in preseason
we run 40-50km a week. During the season we run about
7-10km a week in addition to what we do on the ield.
What do you eat the night before a match?
I go for some low GI carbs and protein — usually ish or
chicken, plus pasta and salad. I ind red meat too heavy. I’ll
also have some cake afterwards. It’s the one thing I ind hard
to say no to, especially banana cake.
You’re lining up a long-range kick at goal. What’s going through
your head at that point?
You get 30 seconds, so I try to take all of that time, so that
I can lower my heart rate, because you’re usually tired after
taking the mark. Then I try to keep my weight forward and
kick through the ball keeping everything straight. Then only
a bad drop of the ball can put you of.