Australian Men 39 S Fitness - 09 2019 PDF

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IN CINEMAS AUGUST 8
sept.80
Protein power.
40
Get back in
the game.
34 Run club 46 Booze balance

Breakthroughs Seven benefits of The healthy way
pavement pounding. to enjoy alcohol.
17 Smart move
37 Cholesterol 48 Plant the seed
Train your brain and
cheat sheet Breaking down the
your body at once. All the facts to make benefits of hemp.
18 Training your heart happy.
49 Budding industry
Jump into your 40 Boost motivation The best hemp products
next warm-up. Five steps to light a on the market right now.
20 Mind fire under your butt.
52 Find what
The web is changing 42 What doesn’t suits you
the way you think. kill you... Tips for buying
The most dangerous the perfect suit.
46
22 Health
Sweet benefits of health myths ever.
a soft-drink tax. 44 Higher learning Don’t flip out,
24 Weight loss Body Fit Training’s have a drink.
A gene mutation could Daniel Stewart.
be making you fat.
26 Nutrition
124
How an egg can lower
your blood pressure. Features
28 Relationships Sweet treat.

Is your date just
54 Star power 73 Put the wind
transformation back in your willy
after a free feed?
Here’s how our cover model Erectile dysfunction: what
built his action hero physique every man should know.
in just eight weeks.
76 Beat your body type
Game Changers 61 Bust the rut How to build your best-ever
Break that plateau and body, no matter the genetic
build more muscle. card you’ve been dealt.
31 Wake-up call
Get active early and 80 The muscle menu
67 Train like the
reap the rewards. High-protein doesn’t have
Green Machine
32 Perfect lunch- World champ Danny Green to mean high-sugar and
hour workout on the coward’s punch, high-calories.
Smash this smart boxing and the art of
channelled aggression. 89 Father’s Day gift guide
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Treat the old man!
61
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sept. 31
Morning glory.
67
Go Green.
The Body Book
95 Box clever 104 Opposites attract

Use explosive box jumps Add this tried-and-tested
to send your squat legs and back workout
strength soaring. to your routine and you’ll
be well on your way to
96 The no-excuse full-body strength.
full-body blitz
Try this quick-fire circuit 111 Win the arms race
for a full-body workout Super-size your biceps
that can be crushed and triceps while also
in 30 minutes or less. building a bigger and
stronger chest.
102 Perfect 96
your squat 124 Burn for you SPEEDY
ON THE COVER
It’s one of the best Fire up your fat-burners GAINS.
exercises there is – if with this sweet smoothie.
you know how to do it Uli Latukefu
safely and effectively. PHOTOGRAPHY:
JEREMY SIMONS
Regulars
10 Cheat sheet 12 Training diary 14 Hot shot

126 Scoreboard 129 Subscriptions
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Ed’s take
The smart man’s

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

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more excuses for
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scientists from the A SUBSIDIARY OF AMERICAN MEDIA, INC.
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Executive Vice President/Chief Marketing Officer
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stimulate “brown fat” Executive Vice President, Consumer Marketing
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Executive Vice President/Chief Financial
fat-fighting defences. Officer, Treasurer
The main function Chris Polimeni
Do this Know this of brown fat is to President/CEO, Distribution Services Inc
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generate body heat
FOOD FOR THOUGHT Executive Vice President/Chief Digital Officer
Short bouts Sit tight by burning calories Joseph M. Bilman
for smarts “THE WAY TO GET (as opposed to white Executive Vice President, Digital Media
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■ Studying for a big at a desk all day David Thompson
QUIT TALKING AND of storing excess General Manager, AMI International & Syndication
test or prepping for might not be as BEGIN DOING.” calories). People with Laurence A. Bornstein
a work presentation? bad for you as you – Walt Disney a lower body mass Director, International Licensing Branding
thought. Research Marianna Gapanovich
Do a short, sharp index tend to have Director, Rights & Permissions
bout of HIIT. from Columbia Uni, a higher amount Fiona Maynard
Neuroscientists US, studying more of brown fat.
Syndication Manager
Maribel Dato
from Oregon Health than 3500 people Production Assistant
& Science University, found that leisure- Paul Miller
US, have discovered time sitting while Founding Chairman

Watch this September 19
Joe Weider (1919-2013)
that a short burst watching TV – but
Founding IFBB Chairman
of exercise directly not sitting at work Rambo: Last Blood Ben Weider (1923-2008)
boosts the function – was associated The exercise instructions and advice in this magazine are designed
Rambo’s back, baby! This
Steven Erixon / Ohmky on Unsplash
of a gene that with a greater risk for people who are in good health and physically fit. They are not
time, everyone’s favourite intended to substitute for medical counselling. The creators, producers,
increases the of heart disease and neurotic war veteran must
participants and distributors of Men’s Fitness disclaim any liability for
loss or injury in connection with the exercises shown orinstruction and
connections death. But if you do confront his past and advice expressed herein.
between neurons in binge Netflix, don’t unearth those ruthless
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the region of the found that exercise mission – a deadly journey printer meet the international standard ISO
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and memory. of TV watching. recycle this magazine – or give it to a mate.
10 MEN’S FITNESS SEPTEMBER 2019

NEW
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*2g of plant sterols in one heaped tablespoon of Flora ProActiv per day,
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● Training diary
1 MONTH
AWAY
September 15
Blackmores
2 MONTHS
AWAY
October 13
Melbourne
3 MONTHS
AWAY
November 2-5
4 Peaks Bright
Bridge Run Marathon Festival Alpine Climb
Where: Sydney, NSW Where: Melbourne, Vic Where: Bright, Vic
RUNS
What: the Blackmores What: be a part of What: the four-day

Bridge Run is a certified Australia’s largest series is challenging
and accurate 10km marathon and race but rewarding, with some
run that travels over alongside marathon stunning scenery. Many
the coathanger and legends before crossing Olympians use the event
finishes at the Sydney the finish line at the MCG for conditioning, but
Opera House. to the sound of cheers. all levels are welcome.
More info: sydney More info: melbourne More info:
runningfestival.com.au marathon.com.au 4peaks.com.au
September 21 October 6 November 10

Go For Broke Gears & Beers Freedom MTB
Where: Sydney to Cycle Challenge Marathon
Hunter Valley, NSW Where: Sydney to Where: Byron Bay
What: a 180km road Hunter Valley, NSW Hinterland, NSW
RIDES
cycle from Berowra in What: a cycling What: a fun and

Sydney to Broke in the challenge followed by challenging event
Hunter Valley to raise a craft beer and cider open to anyone
funds and awareness festival? Sign us up with a mountain bike.
for mental health immediately! A range of But you had better
and charity Lifeline. courses are available. do some training!
More info: More info: More info:
goforbroke.org.au gearsandbeers.org.au summerofcycling.com

IRONMAN 70.3 Maggie Island Tri Huskisson
TRIATHLONS
Sunshine Coast Where: Magnetic Triathlon Festival

Where: Mooloolaba, Qld Island, Qld Where:
What: take in the best What: nestled in Huskisson, NSW
that Mooloolaba has the Great Barrier Reef, What: Elite Energy
to offer, starting with “Maggie Island” has rocky brings Standard distance
a swim off the surf beach headlands and beautiful racing again to the
followed by a fast bike bays with fringing coral idyllic coastal location
course and a two-lap reef – an enticing location of Huskisson, Jervis Bay.
run along the Esplanade. for a swim, bike and run. An event not to be missed.
More info: More info: magnetic More info:
ap.ironman.com islandtriathlon.com eliteenergy.com.au

Queensland Triathlon Husky Hop Whitehaven Beach
Open Water Swim Ocean Swim Ocean Swim
Where: Robina, Qld Where: Huskisson, NSW Where: Whitsunday
SWIMS
What: a great way to What: part of the Sand Islands, Qld

get a feel for a triathlon, and Sea Festival on NSW’s What: set in one of
enter the 500m or 1000m South Coast, the Husky Australia’s most beautiful
open water swim events, Hop has point to point 1km, locations, the Whitehaven
then stick around for the 3km and 5km open-water Beach ocean swim
balmy weather, sunshine swims in the pristine provides the most idyllic
and beaches. waters of Jervis Bay. ocean swim on the planet.
More info: More info: More info:
theeventcrew.com.au sandandsea.com.au oceanfit.com.au
September 6-8 October 19 November 1-4

Lake Argyle The Great Adventure X-Marathon
ADVENTURE
Adventure Race Challenge Adventure Race

Where: Lake Argyle, WA Where: Sydney, NSW Where: Mallacouta, Vic
What: a swim, run, What: a demanding What: Fully supported
mountain bike and paddle and fun, multisport team- 60-hour expedition for
adventure in the remote based corporate race. teams of four, involving
and stunning East Expect mountain biking, a nonstop navigation-
Kimberley. The event trail running, kayaking and based adventure race
has solo, team and coasteering, plus mystery with plenty of mental
junior adventure races. tasks to tax your brain. and physical challenges
More info: lakeargyle More info: great along the way.
adventurerace.com.au adventurechallenge. More info:
com.au adventurerace.com.au
Got an event in your state that MF readers can train for in 2019? Email details to alison@mensfitnessmagazine.com.au with a couple of good action photos.

● Hot shot
Dust devils
Winning is like breathing for super-fast Frenchmen Sebastien
Ogier and Julien Ingrassia. The pair have taken out the title in
the World Rally Championship for six years straight, grinding
their opposition into the dust along the way. Here, the blokes
demonstrate correct cornering technique in their amped-up
Citroën C3 on Day 2 of the World Rally Championship Portugal
in Porto, Portugal on May 31, 2019.

Photographer: Jaanus Ree/Red Bull Content Pool
SEPTEMBER 2019 MEN’S FITNESS 15

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Hard-hitting news from the cutting edge of modern researc
Breakthroughs
Train for
abrainboost Anyone who Researchers at the
THAT GYM SESSION IS NOT JUST trains for Uni of Iowa, US, studied
WORKING YOUR MUSCLES – IT'S
a marathon a group of participants
STRENGTHENING YOUR MIND.
knows single who underwent brain
running workouts will scans and memory tests
add up over time to yield before and after single
a huge improvement in sessions of light and
fitness and endurance. moderate intensity
It turns out exercise can exercise and after a
also improve your brain 12-week long training
function, one workout at program. Researchers
a time. “There is a strong found that those
and direct link between who saw the biggest
physical activity and how improvements in
your brain works,” says cognition and functional
neuroscientist Wendy brain connectivity
Suzuki. “People think after single sessions
about fitting into a bikini of moderate intensity
or losing that last kilo, physical activity
not about all the brain also showed the
systems that they’re biggest long-term
improving and enhancing gains in cognition
every time they train.” and connectivity.
SJEAPNTUEAMRBYE2R0 21 7
0 1M
9 EM
N E’ SN ’FSI TFNI TE N
SESS S1 7 1 7
Training
Breakthroughs
When you’re
doing plyo
exercises such Fire up your
warm-up
as jumps and
throws as part
of a warm-up,
make sure you
do low reps,
rest for at least
60 seconds Let’s face it, no-one loves
between sets, the warm-up part of a
and focus
on quality of workout. But if you add
execution a plyometric element to the start
rather than
going all-out. of your session, you’ll make it
You’re aiming
to increase more fun and – according to a
performance study in the Journal of Strength
of muscles, not
fatigue them. and Conditioning Research –
you’ll get more out of the rest of
your session, too. When subjects
did a warm-up that incorporated
jumps, they experienced a
39% increase in rate of force
development over those who
did a steady-state warm-up.
More power to you All in the timing
■ Prolong your life Araúj. “For strength

by increasing your training at the gym,
most people just think STEP IT UP
muscle power. That’s
the message of a new about the amount of
weight being lifted Slow walkers are
study from Brazil.
and the number of not just the bane
“Rising from a chair
reps without paying of pedestrians
in old age and kicking
attention to the speed everywhere
a ball depend more
of execution. But – they’re also
on muscle power
for optimal power doing themselves
than strength, yet
training results, you a disservice.
most weight-bearing
should go beyond Researchers at
exercise focuses on
typical strength the University ■ Researchers in these differences are
the latter,” says study
training and add of Leicester and Denmark have probably controlled
author Claudio Gil
speed to your Loughborough discovered that the by the body’s circadian
Araújo. “Our study
weight lifts.” University in the UK effect of exercise may clock,” says study
shows for the first
have discovered a differ depending on researcher Jonas Thue
time that people
correlation between the time of day it’s Treebak. “Morning
with more muscle
walking faster and done. They found that exercise initiates
power tend to live
living longer. They exercise in the morning gene programs in the
longer.” Power
reviewed data of results in an increased muscle cells, making
depends on the
more than 500,000 metabolic response in them more effective
ability to generate
people across the UK muscle, while exercise and better capable of
force and velocity
and found that men later in the day upped metabolising sugar
and to coordinate
who walked briskly energy expenditure. and fat. Evening
movement. “Power
had a life expectancy “There appear to be exercise, on the other
training is carried out
of 85.2 to 86.8 years, rather significant hand, increases
by finding the best
while slower walkers differences between whole body energy
combination of speed
had a life expectancy the effect of exercise expenditure for
and weight being
of just 64.8. done in the morning an extended period
lifted or moved,” says
and evening, and of time.”

– a cat
ok
Ooh, lo eo!
vid
Mind
Breakthroughs
A tangled web
The internet has changed a lot –
online dating means you don’t
have to leave your house to meet
someone; telecommuting lets you work
all day in your PJs; Instagram has given
skinny yogis on juice cleanses a whole
new way to annoy people. But it turns out
the internet could be changing something
far more important – our brains. An
international team of researchers has
found the internet can produce acute
and sustained alterations in specific
areas of learning and understanding,
which may reflect changes in the brain,
affecting attention, memory and social
interactions. For example, endless
notifications from the net means our
attention is often divided, which
decreases our ability to focus. And given
that we now have most of the world’s
information literally at our fingertips, this
has the potential to change the way we
store – even value – facts and knowledge.
Heads down Stretch your brain
■ If you want to head is tilted down,”

Rebel
appear more explain researchers GUT warrior.
dominant in a social Zachary Witkower FEELING
situation, tilt your and Jessica Tracy.
People who
head down. That’s “This effect is caused
experience anxiety
the advice of a study by the fact that tilting
might be helped
in Psychological the head downward
by regulating the
Science, which found leads to the artificial
microorganisms
it’s not just facial appearance of
in their gut using
expressions that we lowered and
probiotic and non-
draw inferences from V-shaped eyebrows
probiotic foods and
– it’s the position of the – which in turn
supps, suggests
head itself. “We show elicits perceptions
a review of studies
that tilting one’s of aggression,
published in General ■ Taking up yoga training program.
head downward intimidation
Psychiatry. A Chinese and meditation may When scientists
systematically and dominance.”
research team strengthen your conducted cognitive
changes the way
reviewed 21 cognitive skills and tests on the entire
the face is perceived,
different studies to even help to combat group, they all
such that a neutral
investigate if there age-related mental experienced an
face – a face with no
was evidence to decline, according to uplift in their mental
muscle movement
support improvement research published performance, but
or facial expression
of anxiety symptoms in the Journal of only those in the
– appears to be more
by regulating Alzheimer’s Disease. yoga group got a
dominant when the
intestinal microbiota Subjects in the study mood boost, too. Not
and found that that were split into two into yoga and find
Tilting your head more than half of groups: one followed meditation boring?
these studies showed a 12-week yoga and Other ways to buffer
down changes meditation program, your brain include
it was possible. So
the way your face odds are it could help. while the others did exercise, a healthy
is perceived. a dedicated brain- diet and lots of sleep.
20 M E N ’ S F I T N E S S J U LY 2 0 1 9
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Health Breakthroughs
Tax is the ticket

A 10% tax on sugary drinks has
cut purchase and consumption
of sugary drinks by an average
of 10% in places it’s been introduced,
a review has found. Researchers from
the University of Otago, NZ, combined
evidence from settings where a sugary
drinks tax had been applied and
evaluated it into a meta-analysis. “This
review presents compelling evidence
that sugary drink taxes result in
decreased sales, purchasing or
dietary intake of taxed beverages,”
says lead author Dr Andrea Teng. “It
shows taxes on sugary drinks are an
effective tool to reduce consumption.”
It’s known that the high consumption
of sugary drinks increases the risk
The data is in: a tax on soft of obesity and diabetes, and Dr Teng
drink is an effective way says there’s also evidence that sugary
to get people to cut down. drinks may contribute to heart disease,
cancer and premature death.
Cap your cups Gone to pot

CLOCKING
OFF
■ Research has found antibiotic. Research
that cannnabidiol – at the University of
the main non- Queensland found
psychoactive that cannabidiol was
Disruptions to our
chemical compound remarkably effective
“body clock” may
extracted from at killing a wide range
be a factor behind
cannabis – is active of gram-positive
the global diabetes,
against gram-positive bacteria, including
obesity and heart
bacteria, including bacteria that have
disease epidemics.
those responsible become resistant to
Paul Zimmet,
for serious infections other antibiotics.
professor of diabetes
■ New research from pressure, a precursor like Staphyloccocus Importantly, the drug
at Monash University,
the Uni of South to heart disease. This aureus and retained its activity
says studies suggest
Australia reveals that is the first time an Streptococcus against bacteria that
circadian disturbance
drinking six or more upper limit has been pneumoniae, with have become highly
may be a feature of
coffees a day can placed on safe coffee potency similar to resistant to other
the cluster of heart
increase your risk of consumption and that of established common antibiotics,
disease risk factors –
heart disease by up to heart health. “In order antibiotics. even under extended
obesity and high blood
22%. Investigating the to maintain a healthy Cannabidiol is already exposure conditions.
pressure, blood sugar
association of long- heart and a healthy being investigated
and blood cholesterol Joint
term coffee drinking blood pressure, people for a number of other venture.
– collectively called
and cardiovascular must limit their medical conditions,
metabolic syndrome.
disease, UniSA coffees to fewer than including anxiety,
As an example, shift
researchers Dr Ang six cups a day,” says pain and
workers who have
Zhou and Professor Professor Hyppönen. inflammation,
deranged time
Elina Hyppönen “Based on our data, six but until now
clocks are much
say their research was the tipping point the drug had not
more likely to develop
confirms the point at where caffeine started been thoroughly
diabetes and high
which excess caffeine to negatively affect investigated for
blood pressure.
can cause high blood cardiovascular risk.” its potential as an

Weight loss Breakthroughs
Hunger busters 13%

of the world’s
adult population
is obese.
The global obesity epidemic is
so far-reaching, it now has a
name: “globesity”. A research
team in the US may have found one
answer to why we’re getting fatter – 28%
a mutation in the gene that regulates of the Aussie
the key hormone suppressing hunger, population
is obese.
leptin. Humans need adequate
leptin circulating levels to tell the
brain that their body fat content is
enough and they don’t need to keep
eating more food. In other words, 2 in 3
leptin signals mammals to stop eating. Aussie adults
are overweight
By researching what goes wrong or obese.
when genes don’t code correctly
for the production of leptin, scientists
are coming closer to answers that
could help millions of people with
metabolic disorders which are fuelled
by obesity, such as cardiovascular
disease and diabetes.
Take a seat Monkey business
Please ■ You can blame range for humans is

be seated. HEAVY junk food or lack of anywhere from 14% to
LIGHTS exercise. But long 31%. Researchers from
before the modern Duke Uni, US, have
Sleeping with a TV or
obesity epidemic, revealed why this is
light on in the bedroom
evolution made us the case – chimps
may be a risk factor
fat, too. Humans and early humans
for gaining weight, say
are chubbier than underwent critical
scientists at the US
chimpanzees, shifts in how DNA is
National Institutes of
despite having packaged inside their
Health. Exposure to
nearly identical DNA, fat cells. As a result,
artificial light at night
and compared to this decreased the
may alter hormones
our closest animal human body’s ability
■ If you want to enjoy extra physical stress and other biological
relatives, even people to turn “bad” calorie-
your food and eat that the body is under processes in ways
with six-pack abs storing white fat into
less of it, sit down. when standing. This that raise the risk
have considerable fat the “good” calorie-
Standing up while stress causes a chain of health conditions
reserves. While other burning brown kind.
eating can mute taste reaction within the like obesity. While an
primates have less Humans, like chimps,
buds, impacting body, which reduces unhealthy diet and
than 9% body need fat to cushion
taste, temperature sensory sensitivity, sedentary lifestyle
fat, a healthy vital organs, insulate
perception and overall including your sense remain the most
Do the us from cold and
consumption volume. of taste. This effect commonly cited
funky buffer us from
So says research from also works in reverse, causes of weight gain, gibbon. starvation. But early
the University of with less palatable switching all the lights
humans may have
South Florida, US, foods tasting less off before you head
needed to plump up
which found posture unpleasant when to Bedfordshire – or
for another reason
impacts taste eaten standing. This wearing a sleeping
– as an additional
perception, with food is a great trick to get mask – could help keep
source of energy
tasting better when your kids to eat their your weight under
to fuel our growing,
you’re sitting down. Brussels sprouts control even more.
hungry brains.
It’s all to do with the (you’re welcome).

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Nutrition
Breakthroughs
Cracking under
pressure
A study from the University
of Eastern Finland has
confirmed that a moderately
high intake of dietary cholesterol
or consumption of up to one egg per
day is not associated with increased
blood pressure or an elevated risk of
stroke. The study adds to existing
evidence that eating eggs could
actually protect against high
blood pressure, and indicates
the benefits extend even
to those genetically
susceptible to the effects
of cholesterol. There are
specific peptides found in egg
white and phospholipids in egg yolks
that help blood vessels widen, reduce
blood pressure and improve blood
flow. Eggs also contain antioxidants, Get one with
which help to reduce oxidative stress, the lot: it’s
further reducing blood pressure. a good egg.
D is for muscle 3 benefits of magnesium
■ A recent Aussie Dose up on magnesium to reap some serious health rewards.

and greater risk of
study has shed new falls and fractures,
light on the role of however, whether
vitamin D in muscle vitamin D played a
cells. The study direct role in muscle
looked at the role of wasn’t known. This
vitamin D in muscles study has shown that
in mice, and showed the vitamin D receptor
that vitamin D is present in low levels
signalling (how cells in normal muscle
communicate with and suggests that 1) Less stress 2) More energy 3) Healthy bones
one another) is maintaining normal According to research Next time you hit Just as working
needed for normal vitamin D signalling in Frontiers, men are the weights room, out builds healthy
muscle size and in muscle is important more susceptible ditch your pre- bones, a balanced
strength. Researchers for preserving muscle to the depression- workout coffee diet contributes to
found that mice bulk and function. inducing effects of or shake for some a strong skeleton.
missing the vitamin D long-term stress. And magnesium-loaded Magnesium, in
receptor in muscle if you’re desperately foods. The mineral particular, is an
cells had normal body Rays of glory.
trying to press pause is an important important mineral,
size, but less muscle on that pressure- co-factor in energy as it helps to maintain
mass and more fat, cooker, making sure production, helping bone density by
and they were less to get your RDI of your mitochondria ensuring that the
strong. They also magnesium (400mg), (the power generator body absorbs and
had significantly could form part of of your cells) to create uses calcium and
decreased running the solution. This is more energy from vitamin D effectively.
speed. It’s long been because the mineral food. Go for green Even a mild
known that vitamin helps to regulate leafy veg, bananas, magnesium
D deficiency is levels of the hormone nuts and seeds, deficiency can
associated with cortisol, which is seafood and legumes increase your risk
muscle weakness elevated by stress. for your mag fix. of osteoporosis.

... and other

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METHOD
Place all ingredients in a mixing bowl

INGREDIENTS
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6 tbsp Purely Nutz
Nu z Smooth
Using your hands, bring small amounts
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of mixture together and roll into balls.
2 tbsp Natural Honey
1 cup Almond Meal (Gradually add small amounts of water, almond milk or liquid
1 scoop Protein Powder of your choice to make mixture stickier if required).
Liquid as required to bring together Chill in the fridge to set or freeze for use within 3 months.
w w w. p u r e l y n u t z . c o m . a u
Relationships
Breakthroughs
Foodie call?
New psychology research
in Social Psychological and
Personality Science has
revealed that up to 33% of women
say they’ve engaged in a “foodie call”
– where they set up a date just for
a free meal. And these women also
happen to score high on the “dark triad”
of personality traits as well. What’s
Beware the the dark triad, you ask? Psychopathy,
dark triad: all she Machiavellianism and narcissism.
wants is dinner. Not a fun bunch to be sharing a romantic
dinner with. “Several dark traits
have been linked to deceptive and
exploitative behaviour in romantic
relationships, such as one-night
stands, faking an orgasm or sending
unsolicited sexual pictures,” says
study author Brian Collisson. Women
who engage in foodie calls and believe
it to be acceptable behaviour also tend
to hold “traditional gender role beliefs”,
the researchers found. They also point
out that foodie calls are perpetrated by
both genders.
Type cast We are not amused
■ Ever come out of ■ The pronouns Avoidant attachment

a bad break-up and THE SOCIAL people use when people are less likely
NETWORK
decided that you need describing their to use the words
to meet someone romantic “we”, “us” and “ours”
To get a reading on
different from your relationships can when talking about
your health, look at
usual “type”? Easier offer clues as to their their relationships.
your friends, says
said than done. That’s attachment styles, So if you’re on the
a study in PLOS ONE.
according to research says research in lookout for a new
Researchers got
from the University SocialPsychological partner, keep your
participants to wear
of Toronto, Canada, andPersonality ears open on that
Fitbits and answer
Crazy cat lover
which has found that 2 2 265

Science. The study first date when
surveys about
people often look for says that typically, you ask about their
stress, happiness
love with the same attachment styles past relationships.
and positivity. This
type of person over are represented by
data was analysed
and over again. “It’s two factors – anxiety
against each person’s
common that when (reflecting the degree
social network
a relationship ends, to which an individual
Creepy cat guy loves you. characteristics, such
people attribute the is preoccupied
as connectivity and
break-up to their a similar personality.” with, and fears
closeness. The study
ex-partner’s And while you might losing, his or her
showed a strong
personality and not want to date romantic partner)
link between social
decide they need to someone just like and avoidance
network structures,
date a different type your horrible ex, using (reflecting the
heart rate and level of
of person,” says lead the skills you learnt degree to which
activity – if you have
study author Yoobin from navigating your an individual feels
a greater number of
Park. “Our research last relationship can uncomfortable
strong, satisfying
suggests there’s help you to build getting close to, and
friendships, you’re
a strong tendency a healthier, happier depending upon,
more likely to live a
to nevertheless relationship next his or her partner).
healthier, active life.
continue to date time around.

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IT’S NO SECRET.
JUST ASK.
SUZUKIMARINE.COM.AU
EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU
GameChangers
Wake up, work out
When it comes to working out, it pays to be a morning
person, according to a new study published in the
British Journal of Sports Medicine. The findings
THE EARLY BIRD GETS NOT ONLY THE WORM, revealed that an early session such as a quick run or short bike
BUT A SIGNIFICANT BRAIN BUMP, TOO. ride boosted cognitive performance throughout the day. The
study, led by the Baker Heart and Diabetes Institute and The
University of Western Australia, showed that participants who
were active first thing performed better in tests that included
tasks like decision-making, attention span, visual learning and
organising and planning, compared to their sedentary peers.

● Game Changers Fitness
The perfect lunch-

hour workout
Smash this smart routine in under 60 minutes and live
the rest of your day as a hero.
Dunmbell row
Pull the weight up to
the outside of your hip
and lower it until you
feel a stretch in your lat.
If you really want your results
I from the gym to spill over into

the boardroom, you may be
better off exercising before
work: ”You’d be activating your muscles
and the systems that get your body to fight
depression,” says Keith Barr, head of the UC
Davis Functional Molecular Biology Lab in 3A SEATED
WARM-UP 1A LEG PRESS 2A DUMBBELL
the US. But if the early morning is out of the STAR JUMPS Get into a leg press BENCH PRESS OVERHEAD PRESS
question, the next best thing is hitting the machine and place your Lie back on a bench Hold dumbbells at
30 seconds with a dumbbell in each shoulder level and brace
gym when your colleagues are ordering feet on the footplate
shoulder-width apart hand at shoulder level. your core. Press the
steaks. With this rigorous routine, you’ll PUSH-UP
with toes turned out Press the weights over weights overhead.
10 reps
have ample time to shower, change and 30 degrees. Lower your your chest.
get back to your desk within an hour. HIP BRIDGE legs until your knees 3B BODYSAW
(Lie on your back on the are bent 90 degrees 2B STEP-UP Place your feet on
floor, bend your knees and then press back up. Hold dumbbells and sliders (or a towel if
and drive through your place one foot on a on a waxed wooden
DIRECTIONS
heels to bridge up with 1B DUMBBELL ROW bench or box so your floor). Get into a plank
For each exercise, choose a load that allows your hips.) 10 reps Hold a dumbbell in your thigh is parallel with position with your
you 10–15 reps. Set a timer for eight minutes. right hand and rest your the floor. Step up body in a straight
Alternate sets of “A” and “B” exercises, Repeat the series for left knee and hand on onto the box, pushing line and abs braced.
five minutes. a bench. Retract your through your heel, Push your forearms
resting minimally between sets until time is
right shoulder blade but let the trailing into the floor to slide
up. On each set, perform two fewer reps than backward, then draw
and row the weight to leg hang off the box.
you’re capable of (leave a couple in the tank). your right hip pocket. yourself forward again.

IT’S MADE BY
USED BY
What happens when a team of physios have too much spare time?
They make a tool that does their job for them. The Beartrap
takes self-treatment to a whole new level. It’s one tool, y
can use on the couch, at the gym, at work or on th ,
for your whole body. Get off the floor and thro
your foam roller, the Beartrap is here.
The major problem with the curr self-treatment

devices on the market is e of-use. Rollers or
trigger balls require y hold a plank on the
ground or roll up ainst a wall, essentially
performing exercise in its self. This has created
quite the pr lem for physios, as their clients simp
can’t find the me and effort to be able to keep up with
treatment.
Beartrap has hit th nail on the head with this product.

Through modular d sign, leverage and hands-free lock cords,
you can create more essure than a physiotherapist can while
you’re sitting on the co h eating ice cream.
There’s essentially two m s of use, triggers or rollers. Triggers are

perfect for getting into the k of the neck and head, biceps, triceps, and
shoulders. While the rollers a typically used for rolling out large areas
muscle such as quads, ITB, ha string, forearms, neck, glutes and calves.
Luckily, the Beartrap includes bo h triggers and rollers. So you don’t have to go
and buy extras and be forced to p rchase attachments to get the most out of it.
It’s all included from the start. There also a detailed poster you can put in the gym
or hang up at home that guides you p-by-step through the different exercises. All
these exercises are also featured on t ir website if you’re out and about.
Beartrap has truly created something spe al here. It takes all the bad parts out
self-treating your muscles and joints and d it in a fraction of the time. If you go through
the regular physio or massage visits, use foa rollers or trigger balls, or just simply suffer
from pain and tightness, this tool is going to b your best friend. It doesn’t matter if you work
a desk with a sore neck or if you’re an Olympic dybuilder, It does it all.
www.beartrap.com.au @beartraptherapy
● Game Changers Cardio
Run club
1 2 3
RUNNING CAN HELP YOU RUNNING CAN MAKE YOU RUNNING CLEARS
LOSE WEIGHT THE HEAD
Seven benefits of running that will FEEL HAPPIER
make you want to start right now. If you want to be healthy, Your mental health can
Runners are happier,
then maintaining a good, more positive and have benefit from running just
It’s wise to take it slow healthy weight should higher self-esteem, as much as your physical
I at the start of whatever

sport you decide to take
be right at the top of your
to-do list, and running
according to a study
by Glasgow Caledonian
fitness. Running is your
own time, away from the
will help you tick that University, UK, of more stresses of day-to-day life,
up, but it’s especially important with off in double-quick time. and the endorphin rush
than 8,000 pavement
running. That’s because running You burn a whole lot of you get from the activity
pounders, who scored 4.4
can be an absolute chore at first. calories when running, on the Oxford Happiness is a great pick-me-up.
Within a minute, you’re breathing especially if you chuck Scale. The average score
hard, muscles start screaming at you in a few sprint sections is 4. Another study found
within five, and after 10 a lot of people during your run or that the mental health
have convinced themselves they power through your benefits of running were
local parkrun. And even almost instantaneous.
won’t bother with running again.
if you just maintain a
However, if you take it easy at the nice, steady pace for 45
start and don’t put any pressure on minutes, you’re going
yourself to run quickly, it won’t be long to burn more calories
until its charms become clear. Here than when you push
are seven reasons you’ll fall in love yourself to the limit in
with running if you give it a chance. a 20-minute HIIT session.

4 5 6 7
RUNNING IS A GREAT WAY RUNNING IMPROVES RUNNING PROVIDES RUNNING SHARPENS UP

TO MAKE NEW MATES YOUR MEMORY MOTIVATIONAL TARGETS YOUR BRAIN
If your busy schedule Always forgetting where All too often people have The brains of runners
makes it tough to meet you left your car keys? admirable but vague goals have better-connected
up with people and stick Start running instead, in mind when they start neural pathways
to your exercise plan, because regular aerobic exercising, like losing essential for higher-
then start convincing exercise increases the weight or getting fitter, level cognitive functions
your friends to join you size of your hippocampus, which are poor motivators than sedentary people,
on a run. Or, if you’re short an area of the brain if you don’t see quick according to the
of running buddies, join responsible for memory results. With running, University of Arizona,
a running club and you’ll and learning, according though, you can forget US. Areas that worked
make a whole bunch of to a study from the those and instead set especially well were
new friends in record time. University of British clear targets like running those involved in working
Columbia, Canada. 5K without stopping, or memory, multitasking,
The research found signing up and preparing attention, decision-
that weight training for a half or full marathon. making and spatial
doesn’t have the same Or, if you’re an experienced and visual awareness.
beneficial brain effect. runner, you can work on
improving your best times.
In the course of hitting
those precise targets, you’ll
find that things like weight
loss come naturally.
“Your mental health can benefit

from running just as much as
your physical fitness.”

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● Game Changers Nutrition
Cholesterol cheat sheet

Get to grips with cholesterol,
the infamous artery-clogging ingredient.
Plus, how to reduce cholesterol naturally.
6.1
In 2017/18, 6.1% of
all Australians (1.5
million people) had
high cholesterol.
45
People aged
45 and older are
encouraged to have
their cholesterol
assessed.
30
At least 30 minutes
of exercise five
times a week can
help raise HDL or
“good” cholesterol.
DON’T GO BACON EAT YER ADD AN AVO TO EGG-CELLENT

MY HEART GREENS! YOUR LUNCH NEWS
Limit your intake Vegetables are Avocado does Eggs don’t have
of processed naturally high your ticker good, much saturated
meats, such as in fibre and thanks to its fat, but they do
bacon, salami antioxidants high levels of have cholesterol
and sausages. and low in monounsaturated itself, dietary
They’re full of calories, making fatty acids, which cholesterol.
preservatives them a heart- help lower LDL Eggs are fine,
and saturated fat. healthy choice. cholesterol levels. in moderation.

● Game Changers Health

Cholesterol – high and
low, good and bad – has Foods that help to improve cholesterol levels
become a lynchpin of
health columns, with an Oily fish Nuts
array of foods, medicines These slippery Snacking on a small
characters contain handful of nuts every
and other measures omega-3 fats, which day does wonders
linked with maintaining are great for your for your heart health
heart in a number because they contain
a healthy level of the stuff. of ways. Go for high amounts of
Yet, despite the constant mackerel, sardines, unsaturated fats.
coverage, it remains an salmon and tuna
(fresh, not canned).
enigmatic topic. To help
clear up the cholesterol
confusion, MF spoke
with dietitian Christina
Merryfield to find out
exactly what you
should – and shouldn’t
– be worrying about.
What is cholesterol and

why do we need it?
Cholesterol is found in
every cell of our body,
that’s how essential it is.
Olive oil
We need it to make vitamin Oats Most plant oils are
D and also probably the Wholegrains and sources of “healthy”
other foods rich in unsaturated fats.
biggest function is to make Olive and rapeseed
soluble fibre do a
all the steroid hormones great deal to battle oils contain more
(like testosterone). monounsaturated
LDL by lowering the fats, while corn,
amount absorbed sunflower and soya
What’s the difference into the bloodstream oils are richer in
between “good” HDL and via your intestine. polyunsaturated fats.
“bad” LDL cholesterol?
LDL and HDL are the
carriers of cholesterol, you’d get either a heart have high levels of LDL Does saturated fat
they have two different attack or a stroke. That’s and lower levels of HDL. raise LDL?
functions. LDL carries it the problem with LDL. Too much alcohol is Yes. Too much saturated
into the arteries, but the The more you have, then another factor. It’s really fat is directly linked
problem is that it deposits the greater the chance of diet and lifestyle. There to increasing your
it there. Over time, this developing heart disease. are also people who are cholesterol levels
hard deposit – often called HDL is known as good genetically predisposed and certainly the bad
cholesterol plaque – can because it kind of does to high cholesterol, which cholesterol, the LDL.
potentially clog up the the opposite of LDL. It is an inherited condition.
arteries and make them takes cholesterol away That’s something they Do young people need to
less flexible. Also, if a clot from the arteries and can’t help. worry about cholesterol?
forms and releases, it can back to the liver, where Cholesterol levels
block the narrower parts of it’s broken down and How do you maintain a increase over time, so
the artery, and that’s when then we get rid of it. healthy level of cholesterol? the earlier you’re able
A healthy diet, plenty to start healthy eating
What causes high levels of wholegrains, fruits, the better, particularly
“Cholesterol levels increase over of LDL? vegetables. More of a if you’ve got a family
time, so the earlier you’re able to An unhealthy diet. A lack plant-based diet, rather history of heart disease
of exercise as well. The than high in processed or high blood pressure.
start healthy eating the better.” more overweight you are, foods and lots of animal Think about it before
the more likely you are to products. And also middle age.
exercise that can help
lower or maintain body Can you be thin and
MF TOP PICKS
weight and body fat, have dangerous levels
REDUCE YOUR RISK Keep the bad stuff at bay with these two great products. particularly around the of cholesterol?
central stomach area. You can be. Overweight
people are more likely
So it’s more about lowering to have high cholesterol,
LDL than raising HDL? but actually people who
That’s right, although are quite thin are often
Make a ProActiv choice RAYDEL of sunshine there are some foods less aware of the amount
n Flora ProActiv contains plant sterols, n RAYDEL Policosanol10 may assist that raise HDL. Things of saturated fat they
which are proven to significantly reduce with reducing LDL (bad) cholesterol
cholesterol. Available in four delicious like oily fish and eat. They think, “Oh, I’m
and increasing HDL (good) cholesterol.
variants, including Original, Light, Buttery particular fats such thin, I can eat whatever
Always read the label. Follow the directions for use. If symptoms persist,
and Low Salt, it suits every taste and talk your health professional. *Ernesto Lopez et al. Effects of sugarcane as monounsaturated I want.” Which is not true
wax alcohols in subjects with normal or borderline serum cholesterol
dietary need. Start spreading the news! levels. Revista CENIC Ciencias Biológicas, Vol. 41, No. 1, pp. 31-37, 2010 fats which are found – what’s inside could be
in things like olive oil. completely different.

● Game Changers Training
Boost your
motivation
Struggling with staying committed and
enthusiastic? Follow these steps…
1 2 3 4 5
Figure out your Share your Set goals, short and Timetable rest Visualise the
reasons why workouts longer term and holidays desired result
n Ask yourself why n It’s all too easy to skip n Setting goals isn’t n This is crucial: plan n Whether it’s setting
exactly you want to stay a session when you’re the just about picking an workouts or meals ahead a marathon PB, dropping
fit, get strong, eat better, only person who knows achievement and going of time, and plan rest body fat or super-sizing
or be healthier. Ask ‘why’. about it. Sharing goals with for it: you need to figure and breaks from your your deadlift, visualising
If, for example, you want pals or on social media out how you’re getting regimen. It’s not just the the end result can help
to do a triathlon to get fit, can help you stay on track there. Break the goal old adage ‘All work and you realise your ambition.
why do you want to get when enthusiasm wanes. down into weekly and no play makes Jack a dull Close your eyes and take
fit? One reason could be Research conducted monthly targets. Make boy’, either. It’s actually time to step into the scene:
a desire to keep up with by the University Of sure you review at regular productive to factor time where are you, what do
your kids, in which case Aberdeen, UK, in 2016 intervals, commending in for recuperation: you feel, hear, see, and
you know you’re doing found that having yourself for progress trained muscles only get experience when you
a triathlon to be an someone emotionally and adjusting if things stronger with adequate achieve your goal?
energetic dad – and there’s supportive to actually aren’t working. There’s rest and nutrition, and Getting clear on the
your motivation for your work out with also helps nothing more demotivating motivation works in details makes it all
training, for the times you to maintain frequency than regularly falling a similar way. Think of the more real, and
want to do anything but. of training. short; better to scale back your mind as a muscle. well within reach.
and achieve.

● Game Changers Health
The path to
effective
medicines has
not been without
a false turn or
two. Cancer
stick, anyone?
What kill you...

doesn’t

Believe it or not, there was a time when heroin was considered a brilliant and W H AT T H E . . . ?
B effective cough medicine, so named because it made you feel heroic. Dabs of
cocaine could be used to numb your child’s toothache, arsenic could right the
effects of your sexual indiscretions and cigarettes made you look sexy while simultaneously
SWEET
curing your respiratory issues. Read on to find out what other preposterous health STUPIDITY
claims were made by five products that turned out to be really, really bad for people.
1 2 3 4 5
Cocaine Arsenic Meth Heroin Opium
n In a hugely ironic n Arsenic was n In hindsight, we n German chemist n Looking to relieve

twist, cocaine was reportedly used by know that too much Heinrich Dreser of pain? Feeling a bit
the drugs company Soft drink
used in dandruff Emperor Nero to meth will hyper-age nervous? If this
treatments until the off his stepbrother your face, leaving you Bayer deserves were the mid- These days, babies
early 1900s, and it Britannicus, then looking not unlike some gratitude for 1800s, you’d reach have three basic
was also a known by numerous pro amummified Mother inventing aspirin, for Dr McMunn’s liquid options:
remedy for toothache poisoners through the Teresa. It’s a cruel, which has been Elixir of Opium breast milk, formula
among children centuries – as it was restless drug that treating headaches and you’d be right and plain boring
and their suddenly almost undetectable, first surfaced around and fevers for years. as rain in no time. water. It’s a no-frills
situation that 7Up
wired parents. One it was ideal for 1887 when a Japanese However, he also And you’d also
attempted to remedy
US advert insisted murdering people. boffin discovered invented heroin – one possibly be hooked in the 1950s with
that your Cocaine Its popularity rose to achemical similar of the most addictive on opium, which images of newborns
Toothache Drops the point where it was to adrenaline while substances known had been giving downing fizzy pop
(available for just considered effective toiling in his lab. In the to humankind. It with one hand with a tagline reading
15 cents) were an enough as a medicine mid-20th century, was introduced as and taking away “Nothing does it
“Instantaneous Cure!” to treat malaria and it was marketed as a cough medicine with about 10 like Seven-Up!” It
even attempted
– presumably for any sleeping sickness in Norodin, with the and painkiller in the others since first
to concoct non-
humility problems the form of Fowler’s promise of relieving 1890s, with an extra referenced in 3400 alcoholic cocktails,
you might be having. Solution, invented by mild depression with benefit – according to BC. In Victorian mixing their drink
Cocaine began UK doc Thomas Fowler zero consequences. Dreser – that it wasn’t society, it was with milk to make
appearing in many in 1786. The solution It became popular habit-forming. commonly used to it even more baby-
products, but was stretched its glowing with people looking That was until the treat women who friendly. Thankfully,
quickly phased out credentials to boast a to increase their early 20th century, felt a bit down, and someone saw
sense and the
in the 1920s when treatment for asthma, energy levels and to when users began it was a favourite campaign was sent
long-term users eczema, heartburn stay alert, but as it plundering scrap of Sir Arthur to wherever it is that
started showing and some cancers, happens there were metal to fund their Conan Doyle’s bad ads go to die.
signs of extreme and is still used today massive side effects, addictions – hence famous fictional
arrogance and as a medical treatment including insomnia, the term “junkie” sleuth Sherlock
bad mental health. – thankfully only heart attacks, even – and in 1913 the Holmes. Once its
in small, non- bigger bouts of company pulled its powers of curing
murderous doses. depression and the blockbuster product depression were
aforementioned from the market. found to be bogus
ugliness. Hence – they actually
Heroin for a cough, cocaine for why Norodin is no made it worse
longer available in the – its medicinal
toothache, 7Up for your baby’s
“Narcotics” aisle at popularity waned.
bottle. Ah, the good old days... your local chemist.
Doughnuts
Brainchild of The
THE LAST GASP Doughnut Corp of
America in 1941,
Vitamin Doughnuts
promised “PEP and
n Cigarettes, now notorious the 20th century, ciggies Science finally delivered the VIGOR”, thanks to
for staining your teeth, were seen as a cure inevitable throat punch in “25 units of Vitamin
making you smell like an for asthma, were often 1965 when the proven link B1” to help meet the
overflowing ashtray and endorsed by doctors for between smoking and lung needs of people
dramatically increasing respiratory complaints, cancer meant the tobacco during wartime.
your cancer options, were and were promoted by the industry was legally bound They would have got
first sold by a man called great celebs of the time, to include a health warning. away with it, too,
Washington Duke, who including film stars John Washington Duke’s success were it not for the
peddled pre-rolled smokes Wayne and Betty Grable as a tobacconist, however, unblinking faces
to Civil War soldiers from – who both died of lung did lead to the creation of they encountered
his farm in North Carolina cancer, BTW – and cartoon Duke University in the US. at the War Food
in 1865. In the first half of character Fred Flintstone. So that’s something, at least. Administration.

● Game Changers PT profile
TRAINING
Try the
Body Fit
method
Our strength
programs
sometimes pair a
primary movement
with an accessory
exercise. You
complete both
Higher learning
exercises for
said reps within
a set time for 3
to 5 sets. Some
pairings you might
Body Fit Training’s Trainer of is always something see include:
the Year Daniel Stewart from The Body Fit new to learn or Being named
Body Fit Training Prahran on difference different ways to Trainer of the Year n 1A Barbell
I don't like comparing coach and implement. Body Fit Training has back squats
challenges, personal triumphs n 1B Banded
Body Fit to other gym It’s why I love being become really big
and the Body Fit success story. chains. I like focusing a personal trainer! now. They had their glute walks
on what we do well, inaugural conference
The challenges n 2A Dumbbell
After a five-year AFL which is a great last year and one of
bench press
A career, Daniel Stewart variety of strength I have to adapt the trophies they
n 2B Banded
studied building design and conditioning to everyone’s gave out was Trainer
pull aparts
programs. This is individual needs of the Year. I was
before realising his
going to give you an and personality. literally speechless Body Fit Training
passion lay in the fitness industry. overall increase in Everyone learns at when they gave it is Australia’s
He originally established his own your fitness levels. different speeds and to me – I froze in my fastest growing
gym before starting up the very There is variety, having the patience acceptance speech! and most advanced
first Body Fit Training gym with but that variety is to take different I’m not great with group training
the help of Body Fit CEO Cameron progressed to help approaches to help being on the spot. methodology.
Falloon, who had been his high- the body adapt to clients improve can I like to be prepared! The workouts
performance coach at Port Adelaide the training before be a challenge, but incorporate
making changes. it’s one that I enjoy. Hopes for the scientifically
Football Club. Since then, the chain proven training
Cam [Falloon] has year ahead
has flourished. Common mistakes techniques aimed
brought a lot of For me, it’s always
programming we Really bad technique about learning, If I’m at reducing fat
did as athletes to the is a common mistake learning, I’m growing and creating
lean muscle
general public. Who I see. I’m a trainer who as a human being.
into a variety of
doesn't want to train loves the basics and For Body Fit Training,
50-minute training
like an athlete? keeping it simple, but I hope it becomes the
sessions that
you have to do that most reputable group
are overseen
Being a PT really well. Nutritional training brand in by accredited
I love the fact that I'm mistakes are also Australia and abroad, coaches. For more,
always learning. If common – calorie with the best coaches head to bodyfit
I stop learning, I just intake is either too and trainers and the training.com
won’t enjoy it. There high or too low. best programming.

● Game Changers Alcohol
Boozebalance
A beer diet is likely to affect your fitness, but alcohol can still be enjoyed as part of your healthy lifestyle.
Sadly, working out and

S going out don’t tend
to complement each
other all that well. Just as no-one
(literally no-one) at the pub wants
to hear about how many calories
you burned at circuits earlier, your
performances in the gym, or at
your local parkrun, are going to
take a big hit if you’re drinking
too much on a regular basis.
That’s not to say going teetotal is
the answer – a drink with mates
is important, not just to keep up
a social life, but also to reduce
stress levels and relax. That
said, bringing your boozing into
check is a sure-fire way to ramp
up your progress, whatever your
chosen form of fitness. Here are
some very good reasons why…

41% 17% 15%

of Aussies of us are at risk have had 11 or
drink alcohol of an alcohol- more standard
at least once related disease drinks in one
per week or injury session
Alcohol is fattening. Excess drinking can

A pint of beer has make you lose all
about the same inhibitions. Whether
calorie count as that means you
a packet of chips, overeat, stay out
while a standard too late or miss
glass of wine can a workout, it can
contain as many be a disaster for
calories as a bar your training
of chocolate. schedule, never
There are next to mind your health
no nutrients in most and wellbeing.
alcohol – it’s often
Alcohol can have
‘empty calories’.
a negative effect
Alcohol can make on muscle growth.
you far more prone Excessive amounts
to injury. It alters affect the levels of
the sequence of the muscle-building
different phases of testosterone.
your sleep cycle,
The ‘beer gut’ isn’t
which reduces your
just a myth: men
body’s ability to store
who drink a lot can’t
glycogen, as well
choose where all
as increasing the
those extra calories
levels of the stress
finally end up, but
hormone cortisol,
the body tends to
which slows down
accumulate fat in
the healing process.
the abdominal area.
Alcohol is a powerful
Alcohol interferes Flat-out
diuretic, a substance
with the way your Too much drink
that promotes the could put your
body makes energy.
production of urine, workout goals
When you’re
meaning it can on the rocks...
metabolising, or
severely dehydrate
breaking down
your body for up to
alcohol, the liver Moderate to accelerate
a week, depending
can’t produce as
on the amount.
much glucose, which n If you’re reading in an active, boozy there won’t hurt,
If you’re working
means you’ll suffer this, tinny in hand, social life, then you but regular weekly
out when the body
from low blood sugar. despairing at the can definitely do heavy drinking
is dehydrated, you
That’s bad news for thought of cutting that. However, you sessions will
are at greater risk
your fitness plans out booze entirely, will make greater definitely have an
of suffering from
because exercise the good news is that progress when impact on progress.”
injury – cramps,
performance often moderation, rather reducing alcohol to Personal trainer
pulls and strains.
depends upon high than elimination, is moderate amounts, David Jake Sluszny
When you start levels of energy- key. Relaxing with a such as two to three agrees: “Training is
drinking, your appetite boosting sugar. drink, being sociable drinks maximum all about mindset
will increase. Once and having a laugh two days a week. Not and sustainability.
you’ve had a few is an essential part only is it lowering I would never
drinks, you’re more of your mental your caloric intake, say cut out booze
likely to crave “The ‘beer gut’ isn’t just a myth:
wellbeing, which so those looking completely, since
calorific foods and men who drink a lot can’t is every bit as to lean up will that would be an
less likely to want choose where all those extra important as your benefit, but it has unachievable and
to work out the next physical fitness a big impact on unsustainable goal
day. Kebab, anyone? calories finally end up.”
and appearance. your energy levels for many. However,
“The amount you through the week. I would say that you
choose to cut back Alcohol is a toxin should keep in mind
on your alcoholic and requires energy the disadvantages of
According to the latest information from the intake will depend to be metabolised drinking excessively
Department of Health, men and women are
on how quickly you by the liver. It saps when considering
advised not to drink more than 14 standard drinks
per week. That’s the equivalent to 10 bottles of want to see progress,” micronutrients, factors such as
KNOW nutrition and
full-strength beer, or 14 standard glasses of red says fitness expert making your body
YOUR LIMITS
wine. Spread your drinking over three or more Rob Smith. “If you’re run at a suboptimal clarity of mind.”
How much is days if you regularly drink 14 units a week or more. happy making rate, affecting
too much? And if you want to cut down, try to have several smaller incremental strength and
alcohol-free days each week.
improvements while endurance. The
keeping involved odd drink here and

FAT ● Game Changers Hemp

15g
CARBS
30g
hemp 3g
seeds
10g
PROTEIN H des
Plant almost 50% of your
RDI of calcium in
the seed a single cup
Hemp is a nutritional powerhouse. Here are just
a few reasons why you should add it to your diet.
30G H E M P SE E DS CON TA I N S
210mg 21mg 2.38mg 495mg
NO-BRAINER
Mg Ca Fe P Hemp seeds boost brain

health and can help beat
Magnesium Calcium Iron Phosphorus stress and anxiety.
High in protein, fibre

HEMP FO
Hemp oil’s 3:1 ratio of FOREVER YOUNG

and healthy fats, hemp omega-6 to omega-3
is a natural appetite
Linoleic acid found in
fatty acids boosts
suppressant. metabolism. hemp can slow down
the ageing process.
More than 25% of hemp

seeds’ total calories
HEMP FOR HEART
come from high-quality Hemp contains arginine,
protein. which enhances blood
flow and maintains
optimal blood pressure.
Shampoo Beer Protein powder Muesli bars Coffee
YOU CAN NOW FIND HEMP IN

● Game Changers Hemp
Budding
industry
As the health benefits of hemp become apparent,
more and more great products are popping up.
HEMP PROTEIN HEMP OZ KOMBUCHA ORGANIC HEMP SEEDS
■ Bulk Nutrients' Hemp ■ Scientifically developed ■ A natural source of
Hemp has suffered from a bit of an image Protein is 100 percent to boost your gut health, antioxidants, phytosterols,
problem in the past. Despite being used organic. With 15g of protein with a hemp kick providing vitamins, minerals and
H in traditional cooking for thousands of
years, people – and regulators – have
per serve, a full spread of
amino acids and omega-3
dietary fibre, omega fatty
acids, magnesium, iron
fibre, hemp seeds are
ready to use raw or in
found it difficult to separate it from its high-inducing and omega-6 fatty acids, and zinc, and vitamins low-heat cooking. They
cousin marijuana. But, thankfully, as the myriad it's bursting with nutrition B and E. And all with no can also be sprinkled on
benefits of hemp and its derivatives become more and perfect for vegans. Go added sugar or artificial cereal, yoghurt or salads,
well known, companies are getting involved and for the chocolate flavour! sweeteners. The real deal. and added to smoothies.
creating fantastic products that every fit bloke bulknutrients.com.au hempoz.com.au hempfoods.com.au
should have in his pantry. Here, we take a look at
nine of the best we've found...
PURE ORGANIC HEMP +HEMP WATER HEMP MUESLI

SUPERIOR BEARD BALM ■ Scientifically formulated ■ Supercharge your
■ This medium-hold balm using natural ingredients, brekkie with hemp muesli.
hydrates and soothes the this super beverage has This delicious blend
skin with the power of anti-inflammatory and contains hulled hemp
hemp, while adding lustre antioxidant properties and seeds, as well as
and conditioning your increases your immunity. wholefood fruits and nuts
manly beard. It's available It also tastes great and including apricots,
in vegan and non-vegan provides rapid hydration, sultanas, cranberries,
forms and has a mild scent. perfect for post-workout. sunflower seeds, almonds
“Despite being used in traditional plushemp.com.au and shredded coconut.
thehemplady.com.au
cooking for thousands of years, 13seeds.com.au
people have found it difficult to
separate hemp from marijuana.”
ORGANIC HEMP FLOUR HEMP HONEY HEMP SEED OIL

■ A gluten-free flour, this ■ An infusion of pure, ■ Every bottle of this elixir
stuff is ideal for baking chemical-free hemp is made from the goodness
and thickening sauces. protein and fibre in of 15,000 organic hemp
High in fibre, fatty acids, a premium Tasmanian seeds. It has a nice, nutty
vitamins and minerals, leatherwood honey, flavour and can be used
hemp flour adds a creative, with no artificial colours much the same way you
nutritional twist to home- or flavours. Use it as might use olive oil. It's also a
made bread, muffins, a healthy, tasty spread natural emollient and can be
cookies and crepes. or natural sweetener. used as a soothing
hempfoods.com.au 13seeds.com.au moisturiser.
hempfoods.com.au
Treat erectile dysfunction discreetly and

conveniently online at www.hisclinic.com
● Game Changers Style

MF TOP TIPS
“Ensure your tailor adjusts Top ’taches

to both your preference
and your body.”
Staylookingsharpwith
ro
ye
THE CLASSIC
MOUSTACHE
This popular, time-

honoured style brings
sophistication to any
occasion. But it’s not
just about the hair:
your skin needs to
shine, too. A good face
wash will remove dead
skin cells to give your
’tache a perfectly
clean canvas. Then
follow up with a quality,
hydrating moisturiser.
THE HANDLEBAR
It’s not for the faint-

hearted, but this
eccentric style will
make you stand out,
especially if you have
Find what suits you

a wider face. After
using a razor to
remove hair on the
cheeks, neck and
chin, style with a little
Things you’re doing wrong when buying a suit, according to Indochino style expert Dean Handspiker. wax or balm to twist
the ends. Scissors
can add finer detail
to this style.
1 2 3 4 5
It needs to fit! Consider versatility Go natural Know what’s inside Know thyself
While not the starting If you’re shopping 100% merino wool is A quality suit will Larger guys look best
point, the fit of your for your first suit, a a great starting point, feature half or full in a two-button jacket
suit is the single midnight blue will go as it’s breathable and canvas construction with wider lapels,
THE FULL BEARD
most important thing. with you anywhere. naturally moisture where the inner layers while skinny lapels
Ensure your tailor Solids are solid, but wicking. Blends with are sewn together, or double-breasted The trend now is
adjusts to both your a micro-check or cashmere and mohair allowing the suit to jackets favour tall, to wear beards
preference and your tonal pattern will take add softness; linen mould to your body slim men. If you are shorter and keep
body. You want the you from the office or silk add lightness. over time. Avoid suits vertically challenged, them immaculate.
to a night out and While man-made where the interlining choose a lower button Tidy up your neckline
waist to be nipped,
with a beard trimmer,
but not pulling, the will work for a big fibres can add is glued to the stance to lengthen
or for an even cleaner
shoulders to lay flat, wedding, too. You strength or stretch, underside of the fabric. your torso visually.
look, use a straight
the sleeves to show can also consider it’s best to avoid Over time, the upper Select what works razor or ask your
7mm of shirt cuff a Prince of Wales or anything with more chest will start to for you, not the latest barber to “line up” your
and the pants to break Herringbone pattern. than 5% synthetic pucker and it will trend, and you’ll look beard. Moisturiser or
at the shoe without Both are perennial content for comfort. never sit as well. better for it. special beard balm
bagging. Take the time classics that easily can help keep the
to perfect your fit. dress up or down. stray hairs in check.
Get your suit made to measure at indochino.com

WEEK 1
WEIGHT
121KG
B O DY FAT
25%
Vital stats
Age: 36
Height: 198.5cm
Weight before: 121kgs
Weight after: 109kgs
WEEK 8
WEIGHT
109KG
B O DY FAT
13%
STAR POWER TRANSFORMATION
EIGHT
WEEKS
TO
RIPPED
Photography Jeremy Simons
H E R E ’ S H O W O U R C O V E R M O D E L B U I LT H I S A C T I O N H E R O P H Y S I Q U E I N J U S T E I G H T W E E K S .
● Cover guy Transformation
The expert strategy
◆ “Uli wanted an action hero physique in

eight weeks, but also needed the athleticism
that matched the aesthetic,” explains Chief
Brabon, head coach at the SKWOD – Sweat
and Social Club (8weekstowow.com.au).
“To achieve rapid fat loss while building lean,
athletic muscle, we put Uli on a signature
DARC™ Protocol that combines high-
intensity interval training with athletic-
based resistance training.”
These 45-minute workouts were done five
times a week. Three weeks of this was done
face-to-face, while the remaining five were
coached remotely.
“In the final weeks, we used ultra-high
intensity interval training and low-intensity
steady state training,” Brabon says. “I focused
on exercises that challenged both mobility
and stability while targeting strength and
hypertrophy because these drastically
enhance athleticism. This meant traditional
exercises that used benches or machines
gave way to ones incorporating kettlebells,
battling ropes and the landmine.”
CHALLENGING TIMES
Being an actor may look like a glamorous

“The refining of yourself and
job, but that’s not always the case.
whatever you're working on in “It’s possible to go a long time without
life is a constant process." an acting gig, which makes it hard to stay
hopeful and committed to what’s in your
heart,” Latukefu says. “This becomes
MOTIVATION TO CHANGE sequences that included dodging cars and substantially more difficult if you have
scaling tall fences. As the lead actor on a family to provide for. I had projects and
You’ll know Uli Latukefu from Netflix shows this movie, I had a responsibility to leave roles fall through, some on the day I was
such as Marco Polo and the new movie no stone unturned. It was essential that due to fly out, so I went back to digging
Danger Close, but for his latest role in action I brought a strong physicality to the role.” ditches or painting houses. The acting
flick The Legend of Baron To’a, Latukefu With only a few weeks left in the business can be tough, so when I got this
had to undergo a serious transformation pre-production process, Latukefu chance with The Legend of Baron To'a,
to reinvent both body and mind. knew this couldn’t be any normal I was just grateful and wanted to get to
“I had just finished shooting Danger transformation, so he sought out the work and show up in the best mental
Close: The Battle of Long Tan, and at the time best in the business. and physical state possible.”
I was pretty heavy,” Latukefu says. “My next “My good mate and co-star on the TV
role was the lead in The Legend of Baron series Doctor Doctor, Rodger Corser, CALLING IN THE EXPERTS
To’a, and the character was meant to be had been through his own jaw-dropping
extremely athletic – not only in appearance, transformation under the guidance of
Chief and Emilie Brabon, and fortunately “Chief and Emilie Brabon have decades
but also in the way he moved. I needed
they agreed to take me on as a client,” of experience achieving aesthetic
to learn over a dozen fight sequences
Latukefu says. transformations like Latukefu’s, so they
and prepare for rooftop-to-rooftop chase
also understood his need to be as strong
and athletic as possible for the film. Chief’s
DARC™ (dynamic aerobic resistance
Healthy hacks conditioning) based program combines
functional weight training with power-
building exercises and a high-intensity
◆ “I drank black coffee first ◆ “Get creative with cooking. ◆ “I really make my training interval training-style cardio.
thing in the morning, as it set Finding seasoning and cooking time count. Finding the balance “The sessions were intense, yet efficient,
me up with low-calorie energy, method combinations kept between being social and but only lasted around 45 minutes,”
and I set a goal to drink at least me interested. My new training during sessions is Latukefu says. “We used equipment that
three litres of water each day.” favourite is a fish curry important to stay enthusiastic, I hadn’t really used before, such as the
with no coconut cream.” but if you set a deadline, you
landmine, which was great for explosive,
will always get the job done.”
multi-directional exercises.”

MENTAL MANA Nutrition strategy
“You've got to do the work,” Latukefu

says. “We all have dreams, visions and ◆ “To shred some serious fat, while increasing lean muscle mass, Emilie created a custom eating plan
aspirations in life, but the reality is that based on her highly successful Carb Conscious Nutrition™ program,” says Chief. “This saw Uli strip
they don't and won’t ever come to pass all alcohol, sugars, fruits and complex carbohydrates from his diet for two weeks, then Emilie slowly
if you don't get your hands dirty and get started introducing specific clean, purposeful carbs back into his eating plan.
“Throughout the entire transformation, Emilie focused on fuelling Uli’s high-intensity training with
busy figuring it all out.
carbohydrates sourced mostly from vegetables, while ensuring he was getting plenty of protein
“Sometimes the fear of looking stupid, from lean meats, fish and vegies.”
making mistakes or wanting things to be Here’s an example of what Latukefu ate in a day during the final two weeks of his transformation...
perfect and presentable stops us from
moving forward. The refining of yourself Typical daily meals
and whatever you're working on in life
Breakfast: omelette with capsicum, mushrooms, avocado, spinach and haloumi, served
is a constant process, which you need
on protein toast.
to embrace. You’ve got to learn that
Mid-morning: post-workout protein shake made with almond milk.
this process demands your patience,
Lunch: large, leafy green salad with lean grilled chicken and almond slivers.
where you need to learn, grow, apply
Mid-afternoon: sashimi and nori (seaweed)
and repeat.”
Dinner: lean beef stir-fry, served on cauliflower rice, or a lean burger with all the fixings,
but replacing the bun with crisp lettuce leaves.
RECOVERY UNCOVERED
Evening: a small protein shake made with almond milk.
Latukefu took the time to learn about how

seriously professional athletes take their before gradually reintroducing them in “Variety is key to me,” Latukefu says.
recovery after their games and events and smaller portion sizes. “Though it’s not always feasible when
applied it during filming and prep for The “It has been pretty amazing,” Latukefu away from home, mixing up my protein
Legend of Baron To'a. says of the nutrition program. “I was never sources, spices and seasoning really
“I did this because I got my fair share big on eating vegetables – to the point helped. I don't miss any foods in particular
of knocks and bruises and from shooting where I actually hated most of them – but because I'll let myself have it if I really want
every day, so I needed to be on point now they've become part of our cooking it, but I’ll have it way less frequently than
with how I treated my body,” Latukefu at home. My daughter was the same, but I used to and in much smaller portions.
reveals. “This meant I applied plenty now she asks for broccoli because it’s our “I enjoy feeling fit and healthy, so I avoid
of recovery methods where I alternated new normal. that junk food lull you get afterwards as
between ice baths and hot tubs after “I think that was the biggest thing for me much as I can. It’s wise to see the food
training and shooting. regarding nutrition. We have revamped our for what it is – fuel – and just set to work.
“Another element I found helped was way of eating at home with our meals and it
the use of compression boots. They were feels good. It’s no secret that you feel better SUGGESTION TO OTHERS
definitely not the first thing you’d want to when you put quality fuel in your body. It’s
do after a 12-hour shoot day, but I needed definitely essential to better living.”
“I feel support, accountability and
to show up the next day ready.” professional guidance are key to success,
ADAPTABLE EATING
Latukefu says. “Having an individual or
ENERGY EATING
a group of people who care about you
The biggest mistake Latukefu had been and what you’re doing will always keep
Latukefu followed Emilie’s Carb Conscious making with meal prepping and planning you motivated, honest and focused.
Nutrition™ program, which cuts out sugars was not doing it so well when he was on ““Most of all, you should take the time
and most carbs for the first few weeks the road travelling. to enjoy the process. Appreciate the
sensation of seeing and feeling your body
look and move in a new way at every stage
because it’s exciting and very rewarding.”
Danger Close: The Battle

of Long Tan
◆ August 18, 1966. Late
Afternoon. South Vietnam.
108 Aussie and Kiwi soldiers
battle against 2500 North
Vietnamese and Viet
Cong soldiers. Relive
the nail-biting drama,
at cinemas now.
dangerclosemovie.com
Latukefu as Bombardier Ray Ngatai in Danger Close (above left) and as Byamba in TV series Marco Polo.

● Cover guy Transformation
Uli’s DARC training session

The secret to Uli’s ripped physique is DARC (dynamic aerobic
resistance conditioning) training. Devised by Original Bootcamp
co-founder Chief Brabon, it combines strength and cardio into
a single time-efficient workout that promotes an increase in
lean muscle mass while drastically reducing body fat.
DARC™ workout one PHASE ONE REPEAT X 4 ROUNDS
n Alternating kettlebell shoulder press: 6 – 10 reps each arm n Two-handed kettlebell swings: 4 sets x 30 sec work : 15 sec rest
•Standwithyourfeetshoulderwidth •Pauseforabeatatthetopofthe •Startwiththekettlebellonthefloor thekettlebellaboveyourkneeson
apart, then clean the kettlebells up movement, then pull the bell back about 30-60cm ahead of your toes. the back swing, and only let it swing
to the “rack” position. down to the rack position. • Reach out for the handle, then flatten up to eye level at the front.
• From here, punch your right fist • Next, repeat the process with your back before swinging the bell back
towards the sky. Your palm will your left hand. between your legs.
rotate away from you on the way up. • After the first swing, be sure to keep
DARC™ workout one PHASE TWO REPEAT X 4 ROUNDS
n Kettlebell windmills (R): 6 – 10 reps n Alternating kettlebell swings: 4 sets x 30 sec work : 15 sec rest
• Stand with your feet a little wider your left knee, slowly rotating your • Start with the kettlebell on the floor off the handle and swing the bell with
than shoulder width apart. hips, midsection, shoulders and about 30-60cm ahead of your toes. your right hand for two swings.
• With the kettlebell in your right hand, finally your hand to the right. • Reach out for the handle, placing your • As the bell comes up to the weightless
punch it straight up above your head. • Still keeping your eyes on the right hand in the middle of the handle, point at the top of the swing, slide your
From this point on, keep your eyes kettlebell, slowly stand back and then your left hand over the top. right hand off the handle and slide your
on the bell. up to the start position. • Flatten your back, before hiking the left hand on.
• Keeping your legs as straight as n Kettlebell windmills (L): bell back between your legs. • After two swings with the left hand,
possible, slowly slide the back of 6 – 10 reps • After the first swing, take your left hand switch back to the right hand.
your left hand down the inside of • As above, with your left hand.
Equipment shown was provided by Gym Direct – GymDirect.com.au

DARC™ workout two PHASE ONE REPEAT X 3 ROUNDS
n Singlearmlandminereverselungetopress(R):6–10reps n Standing Russian landmine twist: 6 – 10 reps across and back

•Startwithyourfeetsidebyside, •Inonepowerfulmotion,driveoff • Stand facing the landmine, with your • Next, swing the bar back up to the
withtheendofthebarinyourright thefrontheel,punchthebarup feet shoulder width apart and the bar start position directly above your head.
hand,pressedstraightupabove aboveyourshoulderandreturn straight up above you. • Now, slowly lower the bar down
yourshoulder. tothestartposition. • Twisting at the waist, slowly lower to your right hip, then swing it back
•Nowlowerthebardowntoyour n Singlearmlandminereverse the bar down towards your left hip. up to the top.
shoulder. lungetopress(L):6–10reps
•Next,stepbackintoalungewithyour Sameasabove,withyourlefthand
rightleg,stoppingwithyourkneeabout andleftleg.
2.5cmoffthefloor.
PHASE ONE REPEAT X 3 ROUNDS DARC™ workout two PHASE TWO REPEAT X 3 ROUNDS
n Alternating waves on battling n Single arm landmine rotational snatch (R): 6 – 10 reps n Sidewinders on battling ropes:
ropes: 4 sets x 30 sec work : 4 sets x 30 sec work : 15 sec rest
15 sec rest •Startfacingawayfromthelandmine, •Slowlylowerthebarbackdown • Move about half way to the ropes’
• Bend at your hips and knees into withthebarinyourrighthandand tothestartposition. anchor point. Stand in a quarter squat
a quarter squat position. Keep your lungingforwardonyourleftleg. Singlearmlandmine rotational position and drive your hands out to
back straight and chest up and raise •Drivingoffyourleftheel,drivethebar snatch(L):6–10reps open then ropes, then pull them back
and lower ropes, alternating between backwithyourrighthand.Asitnears •Sameasabovewithyourleft in close again. Repeat, driving the
left and right. Try to create “waves” yourribcage,rotatetoyourright,bring handandrightleg. ropes in and out, like you’re opening
that flow all the way to the ends of yourlefthanduptothebar,thenpunch and closing a huge pair of scissors.
the ropes. itstraightout.
DARC™ workout three REPEAT X 6 ROUNDS
Weight plate flow: 6-10 reps n Steering wheel position n Dual waves on battling ropes:
n Hammer curl to collarbone n Halo clockwise 4 sets x 30 sec work : 15 sec rest
n Overhead press n Halo anti-clockwise
n Overhead triceps extension n Lower back down to start position
n Lower back to collarbone REPEAT

Bust the rut

P E R S O N A L T R A I N E R I A N G A R D N E R S H A R E S H I S T I P S T O H E L P YO U B R E A K T H AT P L AT E A U A N D B U I L D M O R E M U S C L E .
It’s a tale as old as time

You hit the gym consistenly, five days a week, fuelled by that pre-workout
that makes your fingers tingle and replenished by that post-workout shake
you were told would guarantee “serious gains”. You’re feeling good, looking
8
good, and lifting heavier than ever before. But then, suddenly, all that all
The maximum number of
changes – or should I say, nothing changes. You’re not packing on any more weeks you should stick to
muscle and you’re not lifting any heavier weights. No matter how much time one training program. After
that, your body will adapt
and effort you put in, you just can’t make any changes. You, my friend, have and your muscles will
have it too easy.
hit the dreaded plateau. But don’t cancel your gym membership and turn to
a lift-free life just yet. Help is at hand in the form of these simple strategies
for mixing up your routine and seeing progress once more.
ONE TWO
Switch Eat like you
things up mean it
■ The body has a ■ Nutrition is
remarkable ability EVERYTHING.
to adapt to any Building muscle
challenges it faces. requires energy.
Yet too many people Food provides energy.
do exactly the same To build muscle, you
routines day in, need to have a caloric
day out, week after surplus. Your body
week. As a result, requires calories just
the body adapts to survive at rest, as
and progress stalls. well as calories to fuel
I would recommend your daily tasks – it’s
you change the only then that it will
program you’re use any extra calories
following every six to help build muscle.
weeks. Try to work So if you’re eating
different muscle 2900 calories worth
groups together on of chicken, rice and
the same day, use veg every day, but are
different exercises, then burning 3100
push different rep calories, you simply
ranges, adhere to will not put on muscle
different rest times size. What too many
– trick your body people do when it
into growing comes to nutrition
muscle. If possible, is leave it down to
try to get someone chance. Don’t be
else to write the that guy. Work out
program for you how many calories
– either a personal you need per day to
trainer or a training increase your weight
partner who you – there are plenty of
2-6
know has good gym websites and apps
knowledge. If you to help you do this.
write your own For example, I use
routine, you’re more MyFitnessPal,
likely to prescribe which is available
exercises you find on Android and iOS
easier or more – and then track how
comfortable doing. many calories you Aim for 2-6g carbs per kilo
are consuming per of body weight for optimum
day to make sure muscle gain.
you are exceeding
this number.
T H E B O D Y H A S A R E M A R K A B L E A B I L I T Y T O A D A P T – I F Y O U D O T H E S A M E T H I N G W E E K I N , W E E K O U T, P R O G R E S S S T A L L S .
THREE FOUR
Find a gym buddy Log your lifts
■ Training with is forced reps, where ■ As a personal through more by writing down
someone has many you do the exercise trainer, the one reps, more weight workout statistics
benefits. Not only yourself to failure, thing I try to drill or more sets. we can use those
does it give you the then with the same into people at the Most people can’t figures as a goal
encouragement to weight and without gym is to log down even remember to work towards
push out that extra resting, a partner their workouts. what they did and surpass in
rep because your helps you squeeze There is one rule last weekend, so each session. And
training partner out a few more. in the gym that you remembering the in times when
is there urging you Having a training need to follow to exact amount of you think you’re
on to do it (and will buddy also makes see gains in muscle weight, reps and making no
judge you if you you much more size and strength: sets from last progress, you can
don’t), it also opens accountable – you’re progressive week’s workout look back on what
up a few new ways less likely to skip overload. You is going to prove you were lifting
of constantly a workout session need to keep difficult. Some six weeks ago and
changing the if you know that progressively days you are see that you have,
stimulus to your someone is at the increasing the more willing to in fact, improved,
muscles. An gym waiting for stimulus on your push yourself which will keep
example of this you to turn up. muscle, either than others, so you motivated.

FIVE SIX
Prioritise Train with
2g
protein intent
■ Not only does ■ These points are
your body need all well and good, but
calories to build they hide one simple
muscle, it also truth: if you want
needs protein. to make changes
Weight train? Our body breaks
You need 1.5-2g
in muscle size, you
protein per kilo
the protein down need to work HARD.
of body weight. into amino acids Pushing our
during digestion muscles to limits
and these are that they’ve never
then used as the experienced is
building blocks to what provides the
repair and regrow stimulus for them to
the muscles. Many grow. But remember:
recent studies use it appropriately.
have shown that Failure when lifting
for those who are generally also
regularly weight means CNS (central
training, 1.5-2g nervous system)
of protein per kg fatigue, which
of body weight is can take several
what we should be minutes to recover
aiming for. Let’s from, and a
say you weigh reduction in the
80kg: you would number of reps
need to aim for you’re able to do. Say
between 120g and you did 10 reps to
160g of protein per failure, then had 90
day. An average- seconds rest, then
sized chicken did another set – you
breast contains would probably only
30g of protein, be able to do four or
while a portion five reps. If on the
of kidney beans first set you only
contains 9g. did nine reps, you’d
So while you’re likely be able to do
tracking your eight or nine reps on
calories, make the second set, so
sure you’re also this would be more
tracking your conducive to muscle
protein intake to growth. Therefore,
avoid missing out look to only work to
on vital muscle- failure on the last
building nutrients. set of each exercise.
O U R B O D I E S D O T H E M O S T A M O U N T O F R E P A I R I N G W H E N W E ’ R E A S L E E P. I F Y O U D O N ’ T S L E E P E N O U G H , Y O U D O N ’ T G R O W .
SEVEN EIGHT
Sleep soundly Lock it up
■ Ourbodiesdo produces large in a good workout. ■ Working in a Studies show that

the most amount amounts of human Studies recommend gym, I’ve seen rest periods of one
of repairing and growth hormone. seven to nine hours how much of an to two minutes
regrowing when This increases of uninterrupted epidemic mobile between sets give
we’re asleep. Even the rate of muscle sleep is necessary phone use has a greater release of
if you’re getting growth, as more for adults. Before become. Not only anabolic hormones
the training right oxygen goes to the bed, steer clear of is it incredibly – by resting any
and eating well, if muscles – helping screens as much as frustrating when longer, you’re
you’re not sleeping to remove lactic possible, and keep you’re waiting for missing out on
enough, you are acid – and recovery- your room as dark a machine that optimum muscle
missing out on vital boosting prolactins as possible – black- some guy is just building. To avoid
muscle-building are released. More out blinds are a good sitting on, checking getting distracted
time. You may have obviously, when investment. If you his Facebook feed, by your phone
heard that our body you wake up the have a thermostat, it’s also a detriment while you’re
has four stages next day feeling set it at between to your workout training, the
of sleep, and it’s in refreshed, you’re 18 and 22 degrees because you are solution is all too
stages three and going to have way – the perfect temp more likely to simple: leave it in
four that our body more energy to put for quality shut-eye. become distracted. the changing room.

start your 120-night trial at

NEW
THE BAR
THAT RAISES
THE BAR.
MAINTAIN AND BUILD LEAN MUSCLE
MASS WITH PROTEIN20
SCIENCEINSPORT.COM/AU
WO R L D C H A M P
DANNY GREEN ON THE
C OWA R D ’ S P U N C H ,
THE BENEFITS OF
B OX I N G A N D T H E
A R T O F C H A N N E LL E D
AG G R E S S I O N .
BY T O M VA N L E E U W E N
DANNY GREEN IS PROUD TO

SAY HE’S NEVER STARTED
A FIGHT, BUT WE ALL KNOW
HE CAN FINISH THEM.
The four-time world champion boxer from Perth has an impressive record of MF: You’ve recently received
36 professional wins and has been fighting for belts, pride, purses, family and government funding to support
the Coward’s Punch campaign
country for nearly 20 years. for another three years. Why
Living up to the hard man image inside the ring, Green has weighed in on public did you feel this message should
conversations commonly associated with the sport, particularly when it comes come from you?
DG: My initial reason was that
to young male aggression and senseless violence. How? By putting money where
young blokes see me boxing in
his mouth is and funding the Coward’s Punch campaign that has since changed the ring and they might listen to
the vernacular on street violence, boiling down the impact of striking someone what I’m trying to say. In 2012, we
unaware to its base level – a coward’s act. changed the vernacular in society,
now we see magistrates and
But Green’s streetwise nature means he knows that violence and conflict in
judges handing down sentences
society will never be eradicated completely. Here, he says, is where the art of referencing the “coward’s punch”
boxing can empower people to defend themselves and take back confidence. and all the newspapers and TV
channels have used it in lead
stories countless times.
It’s been very powerful and it’s
really resonated because the terms
“king hit” and “one punch” were
glorifying the action. If someone’s
down at the pub and they’ve done
a six-month stretch for assaulting
some bloke, they’re going to
brag about it. But if they’ve been
sentenced because of a coward’s
punch, they’re going to be ashamed
to say it. The Coward’s Punch
campaign is about shaming and
belittling someone who does it and
using that label to say, “Hey, if you
do this, you’ll be branded for life.”
MF: Fighting seems like a rite of

passage for many young men.
Were you picking fights when
you were younger?
DG: Not really. I’ve always been
pretty happy and open. I got into
conflicts when I was younger and
that’s life, but I’m proud to say I’ve
never picked a fight. My old man
taught me not to pick a fight and
to walk away if you can, but if
you’ve gotta fight, you’ve gotta
fight. I don’t want someone to take
advantage of me or get on top of
me for no reason or do me harm.
Every person has the right to
defend themselves and there’s
always going to be violence out

Danny in training mode

at 12RND Fitness.
“I think the art of boxing and understanding DG: I’m teaching my son how to its absolute limits is through the
box and how to defend himself, mind – so it’s really good at building
how to defend yourself can give you
because one day he’s going to need mental strength as well.
confidence and help you feel more secure.” that skill. He’ll be in some form
of confrontation and he’s going to MF: You’re a big part of 12RND
there; there’s always going to be need to be able to defend himself. Fitness. Tell us about it and
confrontation. But the unnecessary, As a father, it’s something I feel like how it differs to any other
senseless violence for no reason – I need to pass on to my little fella. fitness franchise out there.
like walking up behind someone, It’s a skill for him to use only when DG: Boxing is a sport that’s been
or to the side, and attacking them necessary – to defend yourself, your around forever, but it’s having
when they’re absolutely unaware family and your friends. That’s it. a renaissance with the general
it’s about to happen or can’t defend I think the art of boxing and public in Australia. 12RND has
themselves – that’s the coward’s understanding how to defend been a big part of that – there
punch. We want people to start yourself can give you confidence are 64 clubs around the country
thinking, “You know what? I can and help you feel more secure now, where people get to improve
probably just walk away from this in public. Not only do you learn themselves physically while
situation.” The campaign is not how to throw a few punches, learning the art of boxing along the
about putting an end to [violence] you learn defence, how to move, way. The longer they train at 12RND,
because it’s never going away, evade and counterattack. the more skilled they become.
but it’s trying to decrease these Physically, it’s a great way to The sport of boxing has always
instances happening and the improve balance, hand-eye been around. AFL and NRL teams
number of lives lost. coordination, cardio fitness and use the sport in their pre-season
strength training. In boxing, you for fitness and preparation.
MF: Why is boxing a skill people really have to push your body, and In the past decade, the general
should learn? the only way to push your body to public has started using boxing

“The hardest part of boxing is to do it

properly and maintain good form and
technique when you’re super-fatigued.”
dealing with – work, family,

personal, leisure, whatever – it’s
given them a real improvement
on their clarity. Physically, they feel
a lot better and mentally they feel
a lot sharper and more focused.
In today’s world, mental health
is such a big issue and 12RND really
does help focus the mind and has
become a strong tool for people
who are suffering. If members
want to train adequately at their
level, they need to come down
and lock-in for their workout and
forget about everything else.
People love it – they say, “When
I come here, the whole world shuts
off.” As soon as that first bell goes
and you start your first round,
you’re locked into 12 rounds and
you’re so focused – focused on
boxing, focused on strength and
conditioning, focused on breathing,
focused on technique and getting
through the next round.
more as well. I wanted to create For example, members might
something where everyone can start with some swinging kettlebell
For more on 12RND Fitness, head to
have access to boxing, where they exercises, chin-ups, TRX exercises, 12rnd.com.au
can feel like a fighter, without or a sled push. Then for the next
actually getting hit. 30 seconds you’ve gotta get on
the bag and do 1-2 uppercut WORTHY CAUSE
MF: Be honest – does everything combinations 10 times, hard and FIGHT THE GOOD FIGHT
done in the gym mirror the way you fast. Your heart’s exploding and
Danny started the
prepared for your own pro fights? your lungs are bursting, the lactic
Stop The Coward’s
DG: 12RND is designed totally acid in your glutes and your legs is Punch Campaign
around what I used to do before burning, yet you’ve just gotta keep in 2012 to raise
a fight, mixing strength and pushing and maintaining that form awareness of
conditioning exercises with and technique for 12 three-minute the devastating
impact of this
the skill of boxing – it’s what rounds. That’s the challenge. scourge in our
I’ve always done. The hardest society – and to make
part of boxing is to do it properly MF: What’s the feedback you’ve people think twice before doing something
and maintain good form and received from 12RND members? they’ll regret for the rest of their lives. For
more info, or to donate to the cause, go to
technique when you’re super- DG: I’ve had a lot of feedback cowardspunchcampaign.com
fatigued. That’s the challenge. from people that whatever they’re

The coward’s punch is a growing scourge in our community.

Since 2000, more than 100 lives have been lost from deadly blows to the head,
and hundreds more victims injured by unsuspecting coward’s punch attackers.
The coward’s punch mentally and physically scars family,
friends and survivors for life.
The Stop the Coward’s Punch Campaign raises awareness of the
devastating impact of the coward’s punch in our community.
Danny Green, 4 x world champion professional boxer and founder of the Stop the Coward’s Punch Campaign.
COWARDSPUNCHCAMPAIGN.COM
Put the
wind back in
your willy
ER ECTI LE DYSF UNCTI O N: WH AT EV ERY M AN SH O UL D KN OW.
The first thing to know about

erectile dysfunction is that it’s
way more common than you
probably think.
Almost every man has problems in this components of the penis itself. Nerve problems typically occur in
area from time to time, and consistent Anything that interferes with any of patients with known neurological
erectile dysfunction affects men of all these physiological components of the diseases or diabetes. Veno-occlusive
ages. For straightforward advice you can male sexual response can cause ED. dysfunction is a structural problem with
trust on what causes erectile dysfunction In young men, psychogenic erectile the penis that results from impaired
and how you can go about treating it, dysfunction is very common. Generalised ability to trap blood and generate high
we enlisted urologist Dr Peter Stahl. or performance anxiety leads to pressures inside the corpora cavernosa
production of adrenaline and similar – the erection chambers of the penis.
What is erectile dysfunction and neurotransmitters that turn on the
what are the symptoms? sympathetic nervous system. This system How do you treat erectile
is the “flight or fight” mechanism that is dysfunction?
Erectile dysfunction (ED) is the inability meant to save your life in a threatening
to achieve or maintain an erection situation. It works by shunting blood There are two goals in treating men with
firm enough for satisfactory sex. away from organs, like the penis, that ED. The first is for a doctor to recognise
Sometimes affected men are able to aren’t helpful in a dangerous situation. and diagnose health-relevant conditions
achieve a satisfactory erection, but That results in at first minor loss of that may be associated with ED. For
lose their erection prior to orgasm. rigidity, but awareness of the lost rigidity example, a 40-year-old patient who
In other cases, affected men struggle usually then results in more worry reports non-variable and consistent ED
to achieve a satisfactory erection at all. and distress, more adrenaline, and who hasn’t seen a doctor in a long time
unfortunately a vicious cycle that often might have unrecognised cardiovascular
When should you see a doctor results in complete loss of an erection. disease. That patient should be notified
about ED? In other variants of psychogenic ED, of the importance of getting evaluated for
arousal is insufficient to initiate the things like high cholesterol, diabetes and
Occasional difficulties with erection entire erection response. This can occur hypertension. In other ED patients who
rigidity that self-resolve are normal and when a man isn’t sufficiently attracted have suggestive symptoms such as low
don’t require evaluation. But all men with to his partner, when he is distracted libido, laboratory testing for testosterone
consistent or recurrent ED should seek or tired, or in some cases when a man deficiency might be advised.
evaluation and treatment with a doctor. is used to unrealistic or alternative The second goal of ED treatment, of
The evaluation might result in diagnosis stimulation – ie, pornography or unusual course, is to restore erection rigidity. This
of a medically important condition, and masturbatory habits. is typically accomplished by prescription
treatment can certainly have an important Physical causes of ED are also common. of oral medications. Phosphodiesterase
impact on quality of life. In particular, the same processes that inhibitors are pills that promote the
clog up the arteries to the brain and heart relaxation of smooth muscle in the penis
What causes erectile dysfunction? and predispose you to heart attacks and and thereby facilitate penile blood flow
strokes can affect the penis and limit blood and better erection rigidity.
Erections are complex neurobiological flow during an erection. The arteries to When appropriate, these can be
events mediated by chemical and hormonal the penis are smaller than the coronary combined with other treatments such
signals that involve the brain, nerves, arteries and the penis is typically affected as psychotherapy or testosterone
blood vessels and of course the structural earlier than the heart. ED can therefore replacement therapy. In some cases, such
be an important warning sign of hidden as psychogenic ED related to performance
cardiovascular disease. This type of ED anxiety, treatment with oral medications
is referred to as arteriogenic ED. can be temporary and part of a confidence
Other less common physical reasons restoration strategy. In other cases, long-
for ED include hormonal abnormalities, term use of oral medications is required
How common is ED? nerve dysfunctions and veno-occlusive to treat unmodifiable physical conditions.
One in five men over the age of 20 have suffered dysfunction. Testosterone deficiency is When pills don’t work, other effective
from ED and it is an increasingly common the most common type of a hormonal treatments such as penile injection
problem among young men. Studies suggest
abnormality. Affected men typically therapy and penile prosthesis surgery
that 10-30% of men younger than 40 are
affected. It’s no longer just men in their 60s and also report low libido, fatigue, difficulty are available. These more invasive
70s who are dealing with it, but men of all ages. maintaining their body composition and treatments are typically provided by
poor physical strength and endurance. a specialised urologist.

How to improve sexual health and MF TOP PICKS
Tips for being better in bed supercharge your performance

between the sheets.
Help is at hand
If you're worried about

ED, here are three things
you can do right now...
Pilot
◆ Pilot is a technology
platform that helps
Australian men take
command of their
physical and mental
health. That means
learning about their
problems, then
connecting with trusted
Australian doctors,
psychologists and
pharmacists to take
action. The man who
can’t get access to
healthcare – too rural,
too busy, too ashamed –
can speak to someone.
pilot.com.au
Horny Goat Weed

Exercise Smoking and Diet Stress
drinking ◆ When it comes to
stamina and endurance,
check out Horny Goat
■ Regular exercise affects ■ Everyone knows smoking ■ The food you eat also ■ Stress is one of the
Weed For Him: a high-
both the body and the is bad for you, but it can also influences your sex drive potency formulation
biggest negative influencers including a combination
brain, helping us to feel play havoc with your sexual and performance. A healthy in sexual health. Stress of herbs used in
happier, healthier and health. Smoking affects your diet is important for general affects your psychological traditional Ayurvedic
more active. It is also blood flow as it causes blood wellbeing and maintaining and physical state and can and Chinese medicines
one of the most effective vessels to narrow, resulting a healthy weight because it as an aphrodisiac, to
reduce your sex drive and
ways of boosting your sex in less blood being able to provides all the necessary help enhance healthy
performance dramatically, sex drive and maintain
drive and performance. get through to your sexual nutrients the body needs to causing issues such as healthy sexual function.
Cardiovascular exercise, organs, reducing your sex function. There are certain impotence and erectile Available from chemists
such as running, playing drive and your performance. foods that you can eat to dysfunction. Stress is and other leading
football or swimming can Drinking also affects your maximise your sexual health. retailers nationwide.
typically a difficult thing to
rev up beta-endorphins, sexual health. One or two Fresh fruit and vegetables naturopathica.com.au
overcome, but there are
which will cause your heart drinks can reduce anxiety are integral in maintaining several relaxation methods
to race and blood to flow and stress, helping you get a healthy sex drive because that can be effective in
more effectively, boosting in the mood for sex, however they provide antioxidants helping to relieve stress.
your performance. In alcohol is also a depressant that will ensure good blood Yoga, for example, is a great
addition, strength training and drinking excessively flow to the sex organs and way to relax and increases
increases levels of growth will result in a low sex drive prevent against certain flexibility, making it the
hormone, which contributes and difficulties getting and chronic diseases. Fatty perfect way to improve your His Clinic
to spikes in testosterone maintaining an erection. For acids found in olive oil, sexual health. If your stress
– the hormone of arousal. this reason, I recommend fish and nuts will also help ◆ His Clinic is on a
is deep rooted, however, it’s mission to empower
Adding strength training into that alcohol intake should be maximise your sex drive and worth speaking to your GP men to take control
your routine two or three no more than moderate to performance. As well as to get medical advice. of their health. Their
times per week has been maintain a healthy sex drive. eating a healthy diet, there text-based consultations
proven to improve sexual are certain foods people provide a convenient,
arousal. When we exercise, eat that are known for being simple and discreet way
for men experiencing
happy hormones such as aphrodisiacs. Oysters are ED to seek support and
endorphins are released in perhaps the most famous of treatment from Aussie
our brain. Stress is one of them all, as they are packed doctors. The simple
the most common barriers full of antioxidants and trace three-step process and
to having a healthy sex life. Adding strength elements necessary for all-male support team
ensures that eligible
Through regular exercise, training into your good sexual functioning. men are guaranteed
these endorphins and sex routine two or three They are also full of zinc: the satisfaction and
hormones are released a mineral central to fertility. convenience they
into the bloodstream,
times per week has deserve. To find out
making you more relaxed been proven to more, visit hisclinic.com
and focused during sex. improve arousal.

Raise your heart rate
Lift heavy
Add more reps
Blitz body fat

BODY
BEAT YOUR
TYPE
HOW TO BUILD YOUR BEST-EVER BODY, NO MATTER THE GENETIC CARD YOU’VE BEEN DEALT.
BY JEFF ARCHER
MOST PEOPLE HAVE A PRETTY CLEAR IDEA OF THE RESULTS THEY’RE AFTER WITH THEIR EXERCISE AND HOW THEY’D LIKE TO LOOK,
but is achieving an ideal body an option for everyone? ‘Ideal’, of course, means different things to different
people, but is everything up for grabs for us all, or are there limits to what you can achieve with your
training, based on the shape you’re born with? Since the 1940s, body types have been broadly classified
into three types. There’s the ectomorphs: lean and long, with difficultly building muscle. Then you have the
endomorphs: big, often pear shaped, with a high tendency to store body fat. And, finally, the mesomorphs:
muscular and well-built with a high metabolism and responsive muscle cells. These are hugely broad
descriptions and, in reality, every individual is unique – not only in relation to their body type, but also with
regard to their genetics and family history. The classifications can be limited when it comes to determining
the results you’ll get with your training, so what can you do to reach your ideal body, whatever your shape?

WHAT TO DO IF...
You’re naturally skinny and struggle to

bulk up – how to change your routine to
ADD MORE
MUSCLE
n IF YOU’RE NATURALLY SKINNY, IT CAN FEEL
demoralising trying to put on muscle and get
bigger. The key to success is to follow the model of
bodybuilders and focus your weight training on short
sets using heavy weights. There’s no need to go quite
as extreme as the pros, who might do one or two reps
of an exercise with a huge weight, then spend plenty
of time recovering in preparation for the next rep,
but you can gradually work your way towards 6 or 8
rep maximum sets with minimum rest in-between.
If you currently train using sets of 12, 15 or 20 reps,
start by ensuring that for each exercise in your
workout, repetition 12, 15 or 20 is definitely the
last one you can do. Then, over the course of a few
weeks, increase the resistance so that the maximum
number of reps you can perform is 20, 15, 12, 10 and
then 8-6. Just be careful to ensure that you’re always
maintaining good form as you increase the resistance.
It’s also important to vary your training as much as
possible, and to target different muscle groups from
different angles. Schedule your training so that over
the course of each week or two you have a balanced
combination of free weights and resistance machines,
as well as exercises that work single muscles and
some that work groups of muscles at the same time.
Finally, make sure you build in plenty of recovery
time so you can max the gains from each workout.
Ideally, each muscle group will need a couple of days
of recovery. You can still pack plenty of workouts into
each week by focusing on different areas each session.
For example, if you max out training your back and
biceps on a Tuesday, you can still train on Wednesday
or Thursday if you focus on your chest and triceps.
WHAT TO DO IF...
Eliminating – or at
You struggle to lose belly fat – how to change things up to least reducing – the
amount of beer you
DITCH THE GUT

chug will also help.
Obviously.
n SOME MEN ONLY EVER PUT ON WEIGHT around the There’s no way to ‘spot-reduce’ fat, so each
middle. A beer belly can creep in while everything workout should focus on working upper and
around it stays exactly the same. lower body with strength training, and should
One way to deal with stubborn belly fat is to focus include plenty of cardio, ideally as varied in
on a steady intake of slow-release fuel, eaten little, type and intensity as possible.
often and regularly throughout the day to avoid Regular cardio training will give your
excess calories from any meal or snack being stored metabolism a calorie-blitzing shake-up a few
around the middle. Combine this with plenty of times per week, while strength training will help
activity as part of your daily routine and a more to boost your resting metabolic rate, meaning
challenging workout every couple of days. that you will burn more calories all day, every day.

WHAT TO DO IF...
You’re naturally stocky, struggle to get lean, or you gain weight easily –
how to change your routine and alter your diet to A combo of cardio,
strength training and
GET IN SHAPE
diet tweaks will set
you on the path to
achieving your goal.
n THOSE WHO ARE STOCKY OR HAVE A TENDENCY and cardio training, so you can sculpt your body
to gain weight should focus on a regular combination and maximise the fat burn with some effective
of cardio and strength training. Cardio workouts time-saving sessions.
should include a combination of short-duration high- Aim to train three to four times each week and
intensity interval training – anything between 15 and fuel your exercise by adopting a little-and-often
30 minutes – and some longer, slightly lower-intensity approach to food. Plan to eat five or six small
workouts lasting 45 to 60 minutes. meals and snacks per day, each consisting of a
Strength training can be a combination of body- combination of complex carbs, lean protein and
weight exercises and resistance training with bands, fresh veg. On the days when you’re working out,
free weights or machines. It’s also a good idea to put eat a snack 90-120 minutes before your workout
together a selection of circuits combining strength and then eat a meal within 90 minutes of finishing.
WHAT TO DO IF...
You’ve got skinny legs and struggle to gain

muscle – how to change things up to get
QUADS
OF STEEL
n MUSCLE MASS IN THE LOWER BODY CAN BE
maximised with heavy resistance training. The main
thing to be mindful of is the timing of your training
sessions – you might not want to completely fatigue
your legs too early in the day if you’ve got a busy
schedule and will be on your feet for hours on end.
Once you’re happy with the timing of your training,
research and write out a list of as many lower-body
exercises as you can find, or as many as you’re happy
to work on, and then make sure you include three or
four of them in every workout.
The secret to ensuring maximum results with
lower-body muscle is to include plenty of unilateral
exercises. Squats, lunges and leg press are all
great, but if you really want to fire every muscle
fibre into action, you’ll need to spend time on
single-leg exercises including static, closed chain
and dynamic variations.
GENE GENIE: THE ROLE OF GENETICS
n Genetics play a huge part in what’s possible, The only way to find out what body type you; looking sharp can be more motivating than
but it’s not the entire picture. This is evidenced you’re truly able to achieve is to think about the seeing numbers shift slightly on the scales. It’s
by family members, and even twins, who specific results you’d like to experience and also worth taking regular photos to monitor the
experience quite different results with their when you want to see them – then experiment visual impact of your training routine. Without
training. Individuals with similar body types with a few different approaches to test what evidence, there’s a tendency to keep moving
can achieve widely varying results depending works best. Make sure you have a selection the goalposts, so it’s good to use these regular
on their exercise history and how their body of different methods to monitor your progress. updates to acknowledge how well you’re doing.
responds to training. Genetics is also no This can include some measurements such as With an investment of a little time and effort,
determinant of how focused you’ll be, how hard weight and body composition, but you should you’ll be able to discover the best body you’re
you’ll work, or how well you plan your recovery. also track how well various items of clothing fit capable of, and you’ll know how to achieve it.

The
muscle
menu
Whether you want to build muscle or lose fat, you need sufficient
protein throughout the day. However, high-protein doesn’t have
to mean high-sugar and high-calories, as these foods prove.
Muscle: if you’re looking to build or maintain it, there’s no getting

around one simple fact: you need to eat enough protein. That’s
primarily because muscle tissue is mainly composed of protein. When
you train, you’re both damaging and breaking down muscle tissue,
as well as initiating protein synthesis: whereby the body creates new
muscle proteins to replace and add to damaged tissues. While shakes
and bars have their place, if you want to reach your protein needs,
focus on nutrient-rich foods. Try these easy, healthy options.

½ tsp garlic powder crispy. (If you’re too 3) Lightly heat the pita
Honey-mustard impatient to wait, cook in the microwave
Pinch of salt
BLT it in the microwave by to soften. Cut it in
Pinch of black pepper placing on a paper- half and stuff with
MAKES: 1 SERVING
1 large wholemeal pita towel-lined plate, then the honey-mustard
topping with another chicken, baby greens
INGREDIENTS ½ cup mixed paper towel; cook for and tomato slices,
2 slices bacon baby greens 6 to 8 minutes.) and add one bacon
½ tomato, sliced strip to each half.
120g roast chicken 2) Meanwhile, in a
breast, shredded medium mixing bowl,
DIRECTIONS add the shredded N U T R I T I O N (PER SERVING)
1 tbsp low-fat chicken, yoghurt,
Greek yoghurt 615 calories
1) Preheat the oven to mustard, honey, 46g protein
2 tbsp Dijon mustard 200°C. Line a baking red onion and 56g carbs
tray with foil and lay seasonings. Toss
2 tsp honey 23g fat
bacon flat. Bake 15 until well combined.
¼ cup diced onion to 20 minutes until
Protein hit: chicken

breast has 31g protein per
100g, bacon has 21g and
Greek yoghurt contains
10g per 100g serve.

2019
MEN’S FITNESS
MUSCLE Smoked salmon,
avocado and
FOODS egg stack

MAKES: 1 SERVING
INGREDIENTS
2 tsp white vinegar

1 tsp salt
2 large eggs
1 wholemeal
English muffin
Ripe avocado
½ lemon
100g smoked salmon
Pinch of black pepper
Diced shallots,
for garnish
DIRECTIONS
1) Fill a large frypan with

5cm of water, add the
vinegar and salt. Bring
to a boil, then reduce
to medium-low heat.
Crack each egg into
its own small bowl
and then slowly tip
one egg at a time into
the simmering water.
Cook until the whites
are firm and the yolk
is soft but runny,
about 3 to 4 minutes.
Remove each egg
with a slotted spoon
and rest on a plate.
2) While the eggs cook,
halve and toast the
muffin. Spread the
avocado on each
toasted half – it
should be ripe enough
to spread easily.
Squeeze fresh lemon
juice on top.
3) Add two slices of
smoked salmon to
each muffin half. Top
with a poached egg
on each. Sprinkle with
salt and pepper and
garnish with diced
shallots, if desired.
N U T R I T I O N (PER SERVING)
583 calories
45g protein
38g carbs
28g fat
Cottage cheese Greek yoghurt Egg and Smoked salmon and Steamed edamame
and pineapple with berries avocado toast sprouted grain bread with olive oil
Greek yoghurt is a
Cottage cheese packs a When it comes to Salmon is a great source Grab a pot of cooked
great natural protein
protein punch, clocking protein, you can’t of omega-3 fats, which edamame beans and
source. Combine it with
in at 13g per half a cup get much better than studies have shown sprinkle with a little
a handful of blueberries
and just 111 calories. eggs. And avocado’s can boost muscle salt and olive oil for a
and you also provide
Pineapple contains healthy fats help protein synthesis levels high-protein portable
a load of antioxidants
bromelain, a digestive boost the production when combined with snack. Not only a great
to aid muscle recovery.
enzyme known to help of testosterone and food. And sprouted source of protein,
• 200g plain
lower inflammation –
perfect for reducing Greek yoghurt
growth hormone.
• Mash ½ an avocado,
grain bread is higher in
protein than wholemeal.
beans provide plenty
of fibre to balance
COMBINE
muscle soreness. • 60g blueberries diced, with lime juice, • Serve 50g smoked blood sugar levels PROTEIN
• Mix together 115g NUTRITION
salt and pepper, fresh salmon with 2 slices of and curb appetite.
WITH
reduced-fat cottage
cheese with 80g Cals 291, Fat 20.5g,
diced tomato, chilli and
coriander. Top a slice
sprouted grain bread. NUTRITION OTHER
of pineapple cut Carbs 14.3g, of toasted wholemeal NUTRITION Cals 248, Fat 16.2g, NUTRIENT-
into chunks. Protein 11.8g bread with guac and 2
scrambled eggs.
Cals 307, Fat 14.1g,
Carbs 27.2g),
Carbs 6.9g,
Protein 18.7g
RICH
NUTRITION
Protein 15.9g FOODS FOR
A VITALITY
NUTRITION
Cals 114, Fat 1.9g, Carbs
Cals 325, Fat 22g,
11.3g, Protein 12.2g
Carbs 13.5g, Protein 16g BURST.
Pimp juice
Squeezing
Double duty lemon on
Avocados are avocado keeps it
a major source fresh and green.
of healthy fat
and fibre.
Crack down
Adding vinegar
to the water
keeps boiling
eggs from falling
apart in the pan.

2019
MEN’S FITNESS
MUSCLE Loaded steak
sandwich
FOODS MAKES: 1 SERVING
INGREDIENTS
1 tbsp olive oil

1 tbsp butter
120g grass-fed lean steak
Salt to taste
Black pepper to taste
4 spears of asparagus
2 tbsp goat’s cheese
3 tbsp Greek yoghurt
½ tsp dried rosemary
½ tsp dried thyme
2 slices sprouted
grain bread
DIRECTIONS
1) Place a medium
saucepan on medium-
high heat and add the
olive oil and butter.
Season the steak
with salt and pepper,
then add to the pan.
Sear on each side and
cook until desired
doneness. Transfer
from pan to a plate
and let cool for 10 to
15 minutes before
slicing diagonally
against the grain.
2) While the steak
cooks, boil a small
pot of water. Add the
asparagus and blanch
for 3 to 4 minutes.
3) In a small mixing bowl,
add the goat’s cheese,
yoghurt, rosemary
and thyme. Mix until
a smooth paste forms.
Smear the herbed
goat’s cheese mixture
liberally on each piece
of bread.
4) Add the steak slices on
one half of bread, then
top with the blanched
asparagus and
combine the halves
to form a sandwich.
Lightly drizzle olive
oil on the outside of
each piece of bread.
Toast in a cast-iron
Tuna with rice cakes Turkey roll-ups Spinach yoghurt dip Beef jerky or biltong Baked apple oatmeal frypan or a sandwich-
maker grill.
An easy, portable snack. Easy to assemble, these • 2 cups Greek yoghurt Choose a jerky without • Combine 200g rolled
Canned tuna with rice are like a wrap without • 1 jalapeño (seeds added sugars for a oats, 1 tsp baking N U T R I T I O N (PER SERVING)
cakes provides plenty the carbs. Roast turkey removed), chopped low-calorie, high- powder, 1 tsp cinnamon
512 calories,
of protein, and quick- slices are a high- protein snack. Beef is and a dash of honey.
• ½ cup coriander leaves 41g protein,
release carbs make it protein, low-fat option. a good source of iron, • Whisk in 1 egg and 40g carbs
ideal post-workout. • 2 cups spinach, which is essential for
• Make your own by 150ml milk, 2 tbsp 21g fat
lightly steamed performance and aids
• Serve 1 can tuna placing four cooked melted butter and
with 2 rice cakes turkey breast slices • 1 tsp sea salt in the production of 1 chopped apple.
on a plate and then • 1 tbsp extra- new cells and proteins
• Pour into a baking dish
post-workout.
ADDING
NUTRITION
spreading each with virgin olive oil and bake at 180°C for
Cals 170, Fat 1.6g, Carbs a teaspoon of cream
9.8g, Protein 28.9g cheese. Place some NUTRITION NUTRITION 30-40 minutes.
• Delicious hot or cold.
CHEESE
lettuce and a tomato
slice on the turkey and
Makes 12 servings. Per Per 25g pack approx.
AND
roll them into wraps.
serve: Cals 50, Fat 3.1g,
Carbs 1.5g, Protein 3.6g
Cals 69, Fat 1g, Carbs
4.7g, Protein 10.3g
NUTRITION
YOGHURT
NUTRITION
Makes 4 servings.
Per serve: Cals 309,
TO YOUR
Cals 64, Fat 1.9g, Carbs
Fat 12g, Carbs 39.1g, STEAK
3.5g, Protein 7.9g
Protein 8.8g SAMBO =
PROTEIN +
Meal within
Asparagus
contains
prebiotics,
Green beef which act as
Make sure food for the
you buy steak healthy bacteria
that’s grass- in your gut.
fed, not “grass-
finished”,
which means
the cattle ate
grass only part
of the time.
Not ba-a-a-d
Goat’s cheese
is lower in
calories and fat
than cheese
from cows.

2019
MEN’S FITNESS Smooth criminals
MUSCLE
FOODS
Post-gym recharger
• 1 scoop vanilla-
flavoured whey protein
• 1 cup fresh spinach
• ½ cup blueberries
• 1 medium banana
• 1 cup almond milk
• 1½ cups crushed ice
Whey contains the
amino acid leucine,
which improves muscle
protein synthesis –
crucial for the growth
and repair of muscles.
Energy booster
• 1 medium
orange, diced
• 1 cup pineapple, diced
• 1 cup strawberries
• 1 medium
banana, diced
• 1 cup almond milk
• 1 cup crushed ice
Almond milk has
a nice blend of
macronutrients. And
the carbs in the fruit
will jolt you into motion.
MF TOP PICK
Fitness Meals
Homemade trail mix Egg and avo bowl Sunflower hummus Baked beans on toast
Walnuts add a dose of Eggs are a filling protein One cup of chickpeas A great store-cupboard,
omega-3 fats to help option on their own. contains 13g plant plant-based option, but
lower inflammation, With avocado you have a protein, along with try and choose a low-
while almonds provide filling snack with healthy carbs for energy. sugar brand. This will
a hefty dose of fats to curb appetite. • 1 cup chickpeas also give you plenty of
magnesium to reduce • Mix together: fibre and B vitamins Aussie company
• 2 tbsp extra-
muscle fatigue. to sustain energy levels. Fitness Meals takes
- 2 hard-boiled eggs, virgin olive oil
• Mix together ½ cup shelled and chopped • Simply warm half all the hard work out
• 1 tbsp sunflower-seed
dried cranberries with a can of baked beans of healthy eating by
- 6 cherry tomatoes, butter (from organic
½ cup toasted mixed and serve with a slice providing delicious
halved food shops)
seeds, ¼ cup toasted of wholegrain toast meals that are portion-
walnuts and ¼ cup - ½ avocado, diced • 1 tbsp lime juice
NUTRITION
AIM FOR controlled, macro-
toasted almonds - Sea salt and black
pepper to taste
• 1tsp sea salt
Cals 243, Fat 1.8g,
AS WIDE customisable, cooked
• Divide into 6 portions
- Pinch of chilli flakes
NUTRITION
Carbs 37.7g, A VARIETY fresh and delivered
to an outlet near to
NUTRITION
NUTRITION
Makes 6 servings. Per Protein 13.2g OF WHOLE you. A brilliant option if
Per serving
serve: Cals 108, Fat 25g,
Carbs 4.8g, Protein 2.8g
FOODS AS you simply don’t have
Carbs 10.6g, Protein 5.1g Carbs 1.9g, Protein 17.9g YOU CAN, time to prep and cook.
fitnessmeals.com.au
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2019
Men’s Fitness
FATHER’S DAY
Forget socks and ties – treat the old man (or yourself).
G LO B E S U N C I T Y
C RU I S E R B OA R D
CRU ISE C ON T ROL
Surf the streets with

the Sun City. Developed
and designed to offer
an enhanced surf-like
experience, The Onshore
series features Revenge
trucks allowing for a greater
range of motion while
maintaining enough stability
to push like a normal cruiser.
RRP$219.99,
au.globebrand.com
2019
Gift guide
Clockwise from left
MICHTER'S US 1
KENTUCKY
ST R A I G H T RY E
THAT'S THE SPIRIT
Made from select American

rye grain that's sheared to
maximise the extraction of
flavour, this classic whisky
is just as tasty straight as it
is in a fancy cocktail. Every
bottle comes from a single
barrel, ensuring its purity.
Perfect for a game of Texas
hold 'em with the old man.
Available at Dan Murphy’s
S E I KO P R O S P E X
T IME FOR AN UPGR A DE
A good watch is the mark

of a man, and they don't
get much better than this
sweet Seiko. It has an
automatic movement, is
water-resistant to 200m,
has a one-way rotating
bezel, screw-case back
and smart stainless steel
case and band.
RRP$799, seikowatches.com
M A RV I S T O O T H PA ST E
A LL W HITE ON THE N I G HT
Marvis is a classic Italian

toothpaste created using
a long, precise, traditional
method which guarantees
a rich, smooth texture.
This collection includes
seven travel-sized
toothpastes in Aquatic
Mint, Cinnamon Mint,
Classic Mint, Ginger Mint,
Jasmine Mint, Whitening
Mint and Amareli Liquorice.
marvisaustralia.com.au
G I A N T S H U T T L E F L AT SENNHEISER
MOMENTUM “I remember
S HOE- IN
H E A R THE D I FF ERE NCE the time I was
The Shuttle Flat MTB shoe is
designed to be as versatile Uncompromised sound kidnapped
and ready for anything as
you are. Featuring an ultra-
performance, state-of-
the-art technology and and they sent
durable dual-density rubber
cup sole with exclusive
refined design all come
together in Sennheiser’s
a piece of my
GRIPR rubber compound in True Wireless premium
earbuds. They're also
finger to my
the pedal contact area and
a super-cushy internal EVA incredibly comfortable
and splash-resistant, and
father. He said
midsole, it's guaranteed to
become your go-to shoe. you can use them for calls. he wanted
giant-bicycles.com/au/ RRP499.95, en-au. more proof.”
sennheiser.com – Rodney Dangerfield

Clockwise from left
B E A R T R A P P RO
ROLL WITH IT
Designed by professional
physiotherapists in Australia,
The Beartrap is more than
just a self-treatment tool, it’s
the freedom to train harder,
recover faster and feel better.
It can be used at work, on the
go or during a workout and
will save Dad – or you – a
buttload of cash on physio
and massage appointments.
RRP$179, beartrap.com.au
JBL UNDER ARMOUR

SPORT WIRELESS TRAIN
HE A D IN T HE G AM E
Built for the gym, these rugged

headphones include a grippy
material liner to ensure they
stay on during even the most
vigorous workout. They also
feature noise-cancelling mics
so you can easily talk between
sets without removing them
and washable, fast-drying
ear cushions. Game on.
jbl.com.au
HPM WIRELESS
C H A RG I N G STAT I O N
JU ICE BOO ST
The HPM Wireless Charging

Station allows total freedom
without cables or adaptors
and is perfect for the home,
office or bedside tables.
Mount the Charging Station
on your office benchtop,
plug it into a wall socket
or USB port and voila!
“I remember the time I was RRP $93, hpm.com.au
kidnapped and they sent a
piece of my finger to my father. SUZUKI DF6A
He said he wanted more proof.” P OWER UP
– Rodney Dangerfield The Suzuki DF6A 4-stroke

outboard motor will make
you Dad’s favourite child!
It’s the lightest in its class
and also features a sleek
design, three-way storage,
tilt system and improved
portability. Load up the
tinnie with fishing rods
and a six-pack and you'll
be bonding in no time.
suzukimarine.com.au
UA H OV R I N F I N I T E
RU N TO PA R ADISE
For runners who need

flexibility, cushioning and
versatility, you can’t go past
these shoes. As soon as you
slip them on, you'll feel like
you can run forever. HOVR™
technology provides “zero
gravity” feel to maintain
energy return that helps
eliminate impact, step after
step. And they look cool.
underarmour.com.au

2019
Gift guide
Clockwise from top right
G LO B B E R O N E N L 2 0 5
SCOOT OVER
Why let kids have all the

fun?! The Globber One NL
205 is made for adults. Use
it to get to the train station
faster, nip to the shops,
or keep up with your kids
on the way to school and
around the park. It has
a one-second folding system,
making it easy to store away
quickly, and the handlebars
are height adjustable.
RRP$240, globber.com.au
SUZUKI MARINE
A P PA R E L
D RE S S ED FOR S U CC E S S
Want to go fishing with your

dad, but you can’t be seen
with him in his 1970s-style
terry-towelling bucket hat?
Suzuki Marine’s brand-new
apparel range is what you
need. They’ve got it all,
from stylish fishing shirts
to beanies and hoodies.
suzukimarine.com.au
P RO R A S O B E A R D
CA R E R A N G E
HA IRY S ITUATION
Beards are bothersome.

It’s far too easy to let them
get out of hand and end
up as matted repositories
for yesterday’s lunch. But
there’s hope in the form
of Proraso’s Beard Balm,
Beard Oil and Beard Wash.
You and your dad will be
looking even better than
Costa Georgiadis!
prorasoaustralia.com.au
G A R M I N F O R E RU N N E R RIP CURL E-BOMB

9 4 5 RU N N I N G WATC H Z I P - F R E E ST E A M E R
T R ACK AT TAC K SU IT UP
Make the most of every The ultimate in high- “My father had
training session with the
Garmin Forerunner 945.
performance wetsuits,
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As well as monitoring your
activity, this amazing piece
neoprene. Delivering
massive stretch, a smooth
influence on
of kit can track your sleep,
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streamlined fit and
protection from cool water.
me; he was
even replace your wallet The 3/2 zip free steamer
is perfect for warmth
a lunatic.”
with Garmin Pay. Battery – Spike Milligan
life is also excellent. throughout the winter.
RRP$949, rebelsport.com.au RRP$449.99, ripcurl.com.au

GARMIN FORERUNNER
45 GPS RUNNING WATCH
GO YOU R OWN WAY
The Garmin Forerunner 45

comes with built-in GPS,
which quickly connects to
satellites to enable you to
track how far you've run
and the pace of your run. It'll
also help you stay on top of
your fitness targets with the
help of the 24/7 optical heart
rate monitoring feature.
RRP$299, rebelsport.com.au
H A R ROW S P RO
M ATC H P L AY
DA R T B OA R D
ON TARGET
Manufactured to international
tournament specifications,
this high-density, staple-free
bristle board features knife
wire dividers and a low-glare
number ring. You and your pop
will be shouting "One hundred
and eighty!" while knocking
back beers in no time.
RRP$99.99, rebelsport.com.au
P RO F O R M P OW E R
5 2 5 I T R E A D M I LL
HOM E G AM E
Featuring a 2.6 chp drive

system, this high-tech
treadmill can quickly deliver
speeds between 0-18kmph
at the touch of a button. And
it comes with a bonus 90-
day iFit Coach subscription
with purchase.
rebelsport.com.au
TRIGGERPOINT
C H A RG E V I B E RO LL E R
ROCK ' N ' ROLL
Forget boring foam rollers,

the Charge Vibe features
opposing ridge curves and
three vibration frequencies
to ease muscle pain and
discomfort and accelerate
recovery. It's lightweight
and the battery lasts for up
to two hours – plenty of time
to get rid of those knots.
rebelsport.com.au
Y B E LL
FOR WHOM THE BELL TOLLS
The YBell is a compact 4-in-1

hybrid weight system that lets
you cut the clutter and focus
on your fitness. Integrating the
dumbbell, kettlebell, double-
grip medicine ball and push-up
stand, it's coated in neoprene,
so it's non-slip and safe when
you sweat.
rebelsport.com.au

Imported by Vanguard Luxury Brands www.vanguardluxurybrands.com

The box jump,

like the rope
swing or tyre
flip, is an exercise not
Box Clever
popular with the masses.
To lug a rarely used box
from the corner of the gym
USE EXPLOSIVE BOX JUMPS TO SEND and launch yourself onto
YOUR SQUAT STRENGTH SOARING. it, repeatedly, is an act
of defiance that speaks
of a high-performance
mindset. That, or the
leg press is busy. Either
way, box jumps aren’t
just a good way to draw
attention to yourself: done
right, they activate the
nervous system for gains
in strength and size.
Performing them regularly
– and even as a warm-up
before you get into your
heavy lifting – will fire up
your nervous system and
stimulate the fast-twitch
muscles neglected with
low-intensity weightlifting.
The result? You’ll be able to
lift more and will stimulate
more muscle growth.
JUMP TO IT
● Stand just in front of a
box with feet shoulder-
width apart.
● Swing arms and hinge
hips back with a tall
chest, flat back and
engaged core.
● Swing arms forward,
using momentum to
jump up and slightly
forward, landing softly
with both feet completely
on the box.
● Stand up, locking out the
knees and extending hips.
Carefully step back down
to the ground.

Body Book Express workout
The no-excuse
How to do the workout
■ Round 1: 45 seconds on each exercise (1-10)
full-body blitz with 15 seconds of rest between each exercise

■ Round 2: 30 seconds on each exercise with
10 seconds of rest between each exercise
■ Round 3: 15 seconds on each exercise with
MAN ON THE MOVE? TRY THIS QUICK-FIRE CIRCUIT
5 seconds of rest between each exercise
FOR A FULL-BODY WORKOUT THAT CAN BE CRUSHED
■ Rest for 60-120 seconds between each round
IN 30 MINUTES OR LESS.
DUMBBELL
THRUSTER
MUSCLE GROUPS WORKED
Delts, Traps, Triceps, Quads,
Glutes, Hamstrings and Core
● Start by holding a pair of
dumbbells in each hand with
your arms bent and the weights
just above your shoulders
(palms facing your ears).
● With your elbows pointing
towards the floor, bend your
knees, keep your chest up
and get down into a deep squat.
● Drive up through your
heels and punch the weights
into the air (keeping your
palms facing each other).
● Return the weights to the
start position and repeat.

STAR JUMP
Delts, Traps, Abductors, Lats,
Adductors, Calves and Core
● Stand tall with your
feet together and your
arms by your side.
● Bend your knees a little
and jump into the air, while
opening your legs to the
side and lifting your arms
to a horizontal position.
● Land through soft knees
and then immediately take
off again and land back
in the start position with
your feet together and
your arms by your side.
T-BAR PUSH-UP
Delts, Pecs, Triceps,
Rhomboids, Traps and Core
● Get into a push-up position
with your feet and hands wider
than shoulder-width apart.
● Keeping your hips level
and your shoulders squeezed
down and together, descend
slowly to the ground.
● Once your chest touches,
drive back to the start position
with force and lift your right
hand from the ground slightly.
● Keeping your arm straight,
open your chest and sweep
your right arm out to the side,
until your fingers are pointing
straight up to the ceiling.
● Pause and then slowly
return to the start position.
That’s one rep.

WALKOUTS usual push-up position and see how far

you can go – as long as you don’t collapse
in a heap on the floor, you’re doing it right.
Pecs, Triceps, Delts, Lats and Core
l Once you’ve reached your limit, walk
l From a standing position, soften your
the hands all the way back to your legs,
knees and bend down to touch your
while lifting your hips at the same time.
toes while keeping your hips up.
l Appreciate the stretch you feel in your
l Now, begin to walk your hands out from
hamstrings and lower back at the top
your legs, gradually dropping your hips as
for a few seconds (let’s face it, you need
you go (keep your hips in good alignment
it). Then bend your knees slightly and
by not sagging them down to the floor).
lift yourself up to the standing position
l Keep walking your hands out past the where you started. That’s one rep.

PLANK WITH
SHOULDER TAPS
Abs, Obliques, Pecs
and Triceps
● Start by placing your hands
slightly wider than shoulder-
width apart and your feet a little
wider than hip-width apart.
● Squeeze your shoulder
blades together and keep
your hips in good alignment
(not raised up to the ceiling
or sagging down to the floor).
● With your hips and shoulders
moving as little as possible,
lift your right hand off the
floor and tap your left shoulder.
● Return your right hand to its
starting position and do the same
with the left hand. That’s one rep.
BUTTERFLY SIT-UP
Abs
● Lie face up on a mat with the
soles of your feet together
and knees bent out to sides.
Reach your arms overhead –
this is your starting position.
● Now, using your core, roll
your body up until you are
sitting upright, then reach
forward to touch your toes.
● Slowly lower yourself back
down to the starting
position and repeat.

MOUNTAIN
CLIMBERS
Delts, Pecs, Triceps,
Quads, Glutes, Calves,
Hamstrings and Core
● Get into a push-up position
and squeeze your shoulders
together and down.
● Keeping your hips as level
as you can, begin with one leg
underneath you (toes touching
the floor) and keep the other leg
out straight (again, toes down).
● Jump the feet off the floor and
switch the leg positions at the same
time, while keeping the rest of your
body as still as you can. Every two
switches of the legs is one rep.
BASTARDS
Quads, Glutes, Hamstrings,
Core, Chest, Triceps
Pecs and Calves
● Start by standing tall with
your feet hip-width apart, then
bend your knees and place
your palms flat on the floor
about shoulder-width apart.
● Hop your legs back, so that
you’re now in a push-up position.
● Do a scapular retraction push-
up (that’s where your chest gets
all the way down to the ground
and then you lift your hands
off the floor by pulling your
elbows back and squeezing your
shoulder blades together), then
push yourself back up and hop
your feet back to your hands.
● From that crouched position,
point your fingers to your
temples with your elbows
wide, drive up through your
legs and jump in the air.
● Bend your knees as you
land and repeat the whole
process again. Easy!

RUSSIAN TWIST
Obliques and Abs
● Sit down on the floor, with your
chest up and leaning back slightly,
bend your legs and have your
heels lightly touching the floor.
● Grab a dumbbell with both hands
and begin twisting your arms and
shoulders from left to right at
a steady pace. That’s one rep.
Note: Feeling double-hard? Lift
your feet in the air rather than
resting your heels on the ground.
The further out you stretch your
legs (without your feet touching
the floor), the tougher it is.
PLYOMETRIC
SPLIT SQUATS
Glutes, Quads, Hamstrings
and Calves
● Begin by standing with your
right leg forward, bent at the knee
and foot flat on the floor. Your
left leg behind you, also bent at
the knee, and toes on the floor.
● Drive up through both feet at
the same time, as explosively
as you can, so that you take
off from the ground.
● While in the air, quickly
switch the position of both
legs, so that when you land
your left leg is now forward and
your right leg is behind you.
● Land softly through bent
knees and immediately repeat
the movement. That’s one rep.
● Repeat the process until either
you begin crying mid-set, you
reach your desired rep range
or your form begins to fail.
● Oh, and no smashing your back
knee into the floor with every rep.

Body Book Technique
Perfect
your squat
It’s one of the best exercises there
is – if you know how to do it safely and
effectively. PT Ian Gardner explains
how to get down without risk of injury.
The squat Not being aware of
T should
be the
your strengths and
limitations will lead
staple of to injuries, as well
any workout routine. as knee, hip and
While exercises such lower back pain.
as the leg extension, As a personal trainer,
leg curl and hip thrust I’ve taught endless
allow us to isolate our amounts of people to
quads, hamstrings squat, ranging from
and glutes, the squat those in their first
allows us to work all few weeks, to those
three of these major who are regular gym
muscle groups in one users. With all of them,
– giving us more bang I follow one principle:
for our buck. The leg start at the most basic
press also allows us to level. Before adding
use all three of those any weight, you must
major muscle groups, be able to master the
but it doesn’t make use body-weight squat.
of the hip stabilisers Once you’re totally
or help to build great comfortable with
core strength, due to this, you should then
the machine providing progress onto a goblet
that stability. squat – holding a
Yet despite all of the weight in front of the
benefits, the squat body to start adding
also comes with a some resistance – and
greater risk of injury, only once both of these
and many people moves are mastered
jump straight into can you then start to
the deep end without use the barbell for back
any prior help or squats. But no matter
practice in getting which variation you’re
their technique right. doing, the following
Each of us is unique: rules apply...
we have different
movement patterns,
different levels of
strength and varying
levels of flexibility.
Many people jump straight into

the deep end without any prior
help or practice in getting their
technique right.

The set-up
Bar position: have the bar
resting on the shoulders,
making sure that it doesn’t
sit on the back of the neck.
Take time to play around
with the positioning; if
it feels uncomfortable
at all, it’s probably in the
wrong place.
Hand position: the hands
should be gripping onto
the bar and lightly pulling
it down towards your
shoulders. The hands
should be as close to the
shoulders as possible.
Torso position: the elbows
should be pointing down
to the floor, with the chest
puffed out, pulling the
bellybutton in towards
the spine to brace the core.
Foot position: the feet
should be placed slightly
wider than shoulder-
width – wide enough to
allow your hips room
to come down between
your legs, but not too
wide so that your knees
and ankles begin to
collapse inwards.
The movement
l Take 1-2 seconds to
perform the downward
phase of the squat.
l Your bottom position
should bring your upper
legs to at least parallel with
the floor, or even lower if
your flexibility allows it.
l Ensure your weight
is evenly distributed
through your feet,
making sure the heels
never leave the floor.
l Make sure that the
knees follow the direction
of your toes: you should
be able to draw a straight
line down from your
knee to your middle toe.
l Keep the torso tight
throughout, making
sure to never allow
the spine to bend.

Body Book Legs & back
0pposites attract
Add this tried-and-tested legs and back workout to your routine and
you’ll be well on your way to full-body strength.
Ys
Traps, Posterior Delt,
Medial Delt, Lats,
Rhomboids and Core
l Set your feet shoulder-
width apart and hinge at your
hips until your torso is almost
parallel with the floor.
l Hang the dumbbells straight
down from your shoulders,
with your elbows slightly
bent (not fully straight) and
palms facing each other.
l Keeping your core tight and
chest up, pull your shoulder
blades down and back, then
raise your arms in front of
you, thumbs pointed towards
the ceiling, until your elbows
reach shoulder height (your
torso and arms should resemble
a Y). Pause, then slowly return
to the starting position.
Sets: 3-5 / Reps: 6-12 /
Rest: 60 sec

PLYOMETRIC
SPLIT SQUAT
Glutes, Hamstrings, Quads,
Adductors, Abductors,
Calves and Core
● Begin with your right leg
forward and bent at the knee,
your left leg behind you and
also bent at the knee.
● When you’re ready, drive up
through both feet as explosively
as you can at the same time, so
that you take off from the ground
(get up as high as you can).
● While in the air, quickly switch
the position of both legs, so that
you land with your left leg forward
and your right leg behind you.
● Land softly through bent
knees and immediately repeat
the movement. That’s one rep.
Note: on every rep, get your back
knee as close as you can to the
floor without smashing it into the
ground. Also, be highly vigilant for
ceiling fans and low-flying aircraft.
Sets: 3-5 / Reps: 6-12 /
Rest: 45-60 sec

SINGLE-LEG
DEADLIFT
Calves, Adductors, Abductors,
Lats, Rhomboids and Core
l Stand tall with a weight in
your right hand and your arms by
your side, with palms facing in.
l Bend your right leg so your foot
comes slightly off the floor, and
bend your left knee a little.
l Keeping your right leg fairly
straight, lift it behind you while
hinging from the hip and keeping
your balance in your left leg.
l Keeping your right arm long and
chest up, turn your hand so it’s
now facing you as you descend
– try to keep your hips level.
l Keep hinging through your left
leg until you feel a stretch through
your left hamstrings and glutes.
l Pause when you feel you’re far
enough and reverse the movement
by squeezing your glutes, keeping
your chest up and popping
back up to the start position.
l As your right arm comes back
to your side, lift your chest, keep
squeezing your glutes and pull your
shoulders back. That’s one rep.
l Try not to put your right foot
down and continue on the left leg.
Then switch the weight to the left
hand and swap to your right foot.
Nail all your reps on both sides for
one set.
Sets: 3-5 / Reps: 6-12 /
SINGLE-ARM ROW
Lats, Rhomboids,
Bicep, Posterior Delt,
Forearms and Core
l With your right hand and your
right knee resting on a bench,
have your left leg stretched to
the side with your knee slightly
bent and your foot on the floor.
l Grab a dumbbell with your left
hand and hang it to the side of
the bench (palm facing the bench).
l Now, keeping your shoulders
square and your back in good
alignment, squeeze your
shoulder blades back and row
your left elbow up to the ceiling
(keeping it close to your side).
l Pause, then return the weight to
the start position. That’s one rep.
Sets: 3-5 / Reps: 6-12 /
Rest: 60 sec

DUMBBELL SUMO
DEADLIFT
Glutes, Quads, Hamstrings,
Adductors, Erectors,
Lats and Core
● Place a dumbbell on its
side, stand above it with your
feet wider than shoulder-
width apart and your toes
turned out to 45 degrees.
● Squat down by pushing
your backside back and
keeping an upright posture.
● Grab the dumbbell with
both hands and push through
your heels firmly into the floor.
Stand up, keeping your chest
up and your arms extended.
● Return the dumbbell slowly to
the floor, touch the ground (but
don’t lose tension) and go again.
Sets: 3-5 / Reps: 6-12 /
Rest: 60 sec
DUMBBELL LAT
PULLOVER
Lats, Triceps, Rhomboids
and Core
● Lie on your back with your
knees bent and feet flat on the
floor, shoulder-width apart.
● Grab a dumbbell with both hands
and press it over your chest.
● Have a slight bend in your
elbows and while keeping your
arms straight and back in good
alignment, begin to slowly lower the
weight towards the floor behind
your head, until you feel a good
stretch.
● Pause, squeeze your lats and
while maintaining only a slight
bend in your elbows, raise the
weight until it’s back above your
chest. That’s one rep.
Sets: 3-5 / Reps: 6-12 /

REVERSE FLY
Glutes, Hams, Quads,
Adductors, Abductors, Calves
and Core
l Set your feet shoulder-
width apart, then hinge at
your hips until your torso is
almost parallel with the floor.
l Hang the dumbbells straight
down from your shoulders,
with your elbows slightly
bent (not fully straight) and
palms facing each other.
l Keeping your core tight,
your chest up and your back in
alignment, pull your shoulder
blades down and back, then
raise your arms out to the
side until your elbows are
at shoulder height.
l Pause, then slowly return
to the starting position.
Sets: 3-5 / Reps: 6-12 /
Rest: 60 sec
BULGARIAN
SPLIT SQUAT
Glutes, Hams, Quads, Adductors,
Abductors, Calves and Core
l Stand tall with one foot
stretched out behind you resting on
top of a bench and your other foot
planted firmly on the floor in front
of you.
l Holding a dumbbell in each hand,
bend your front leg until your back
knee is almost on the floor, while
keeping your chest up, shoulders
back and arms by your side.
l Pause, then drive your front foot
into the floor until you’re back to
the starting position once again.
l Complete your reps on one leg
before switching legs and going
again. That’s one set.
Sets: 3-5 / Reps: 6-12 /

REVERSE LUNGE
Adductors, Abductors,
Calves and Core
l Grab a pair of dumbbells and
stand tall with the weights resting
by your side, palms facing in.
l Keeping your shoulders down
and your chest high, take a big
step backwards with one leg.
l Bend both knees until your back
knee almost touches the floor and
then return to the starting position.
l Now repeat the process with
the other leg. That’s one rep.
Sets: 3-5 / Reps: 6-12 /
Rest: 60-90 sec
UPRIGHT ROW
Traps, Delts, Biceps and Core
l Stand with your feet shoulder-
width apart, dumbbells hanging
in front of you with your elbows
slightly bent and palms facing you.
l Pull your shoulders down
and back, flex your elbows, and
pull the dumbbells up towards
your chin until the dumbbells
cross your chest and your
elbows are at shoulder height.
l Pause, then lower the dumbbells
back to the starting position.
Sets: 3-5 / Reps: 6-12 /
Rest: 60 sec

Body Book Guns!
Win the HUGE
arms race
ARMS
SUPER-SIZE YOUR BICEPS AND MUSCULAR

TRICEPS WHILE ALSO BUILDING CHEST
A BIGGER AND STRONGER CHEST.
RO CK- H A R D
ABS

Body Book Guns!
Add lean size to

your arms and
chest fast!
Transform your body by building
bigger biceps, thicker triceps
and a strong and defined chest.
To make major changes
T to how you look with

your shirt off, you need
to take your training
to a higher level. While there’s no
substitute for hard graft if you
want to build a better body fast,
you’re only ever as effective as
your training plan.
After all, working hard without
following a smart plan will only
return a small percentage of
the benefits you could achieve
when you work hard and smart
at the same time.
This month’s four-week workout
has been designed to help you add
serious size to your arms and chest
quickly and effectively by dedicating
more training time to these vital
muscle groups. In the first block
of the plan, your arms get special
attention, while in the second block
your chest gets more time under
the bar. This approach will hit
these muscles hard to force them
to grow bigger, while also building
up all your other major muscle
groups and stripping away fat.
1 2 3 4
SESSION THEORY WORKOUT ORDER SMART CHANGES UP THE ANTE

The plan contains two Each workout has six moves In the first week of block 1, In block 2, the session structure
two-week blocks. The first has you will do as straight sets, you’ll do four sets of 10 reps for and exercise you’ll do will
four sessions a week: chest sticking to the sets, reps, tempo moves 1 and 2, then three sets change so you keep your body
and back; legs and abs; biceps and rest detailed. Tempo is of 12 reps for moves 3 to 6. In growing bigger and stronger.
and triceps; and shoulders the speed at which you lift and the second week of the block, There are still six moves in
and arms. The second has lower the weight in seconds. the moves are the same, but each workout and they’re
four sessions a week: chest A 3010 tempo means you take you’ll do one additional set to be done as straight sets,
and back; legs and shoulders; three seconds to lower it and of 10 reps of moves 1 and 2, and it’s important you stick
chest and triceps; and back one to raise it, with no pause and four sets of 12 reps for to the sets, reps, tempo and
and biceps. at the top or bottom. the remaining moves. rest periods detailed.

Bright idea
Fill your plate
with colourful
veg and plenty
of lean protein.
Fuel your bigger arms

and chest ambition
with these simple tips
What you eat is as important as how you work out if you want a bigger
and stronger body. Follow these four rules to accelerate your gains.
Carbs Protein Vegetables Alcohol

nYoucertainlydon’t nYouneedtoeat nAwidevarietyof nTogainthemax
needtoditchcarbs moreproteinfrom vegetablesshould amountofmuscle
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attherighttimewill quicklyand provideyourbody seriouslyconsider
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leanmassfaster. weightscauses mineralsandother forthedurationof
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effortsonavoiding yourmuscles,andit’s lookandperformat Boozeishighin
sugarandlimiting theconsumptionof itsbest.Eatawide caloriesyoudon’t
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WARM UP RIGHT likeprocessedwhite rebuildsyour yourbodytherange motivationtohitthe
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To perform better and avoid whichhavebeen stronger.Aimfor afterhardtraining, well.Yourbestbet
injury, you need to warm up. Do strippedofmanyof atleastafist-sized aswellasfibreto istosticktowater,
light sets of the first two moves theirnutrientsand portionofhigh- keepyoufeeling greenteaandblack
of each session, starting with muchoftheirfibre. qualityleanprotein fullerforlongerand coffeetostay
a high-rep, low-weight set to Chooseslow-release ateverysinglemeal. stabilisebloodsugar hydratedandload
get your muscles moving. Then carbsinstead,such Aproteinshakeis levelssoyouwon’t uponantioxidants
with each set, up the weight and assweetpotatoes fineafterworkouts, betemptedbysweet, thatwillhelpyou
reduce the reps until you get to and brown rice. butdon’trelyon sugary snacks. recoverfasterfrom
your starting work-set weight. supplements. tough training.

Body Book Guns!

Workout 1 Chest and back BLOCK
1
1 BENCH PRESS 2 BENT-OVER ROW
SETS 4 Lie flat on a bench, holding a bar with a shoulder- SETS 4 Stand tall, holding a barbell with a shoulder-width
REPS 10 width grip. Plant your feet on the floor and tense REPS 10 overhand grip. Bend forwards, hinging from your
TEMPO 2010 your muscles. Lower the bar until it touches your TEMPO 2011 hips, but keep your chest up and your core braced.
REST 60 sec chest, then press it back up powerfully. REST 60 sec Row the bar up to your body, leading with your
elbows. Pause at the top, then lower.
3 INCLINE DUMBBELL FLYE 4 LAT PULL-DOWN
SETS 3 Lie back on an incline bench, holding two SETS 3 Position yourself at the machine with a shoulder-
dumbbells directly over your chest with straight REPS 10 width overhand grip on the bar. Keeping your
REPS 10
arms. Bend your elbows slightly, then lower your TEMPO 2011 chest up and abs braced, pull the bar down,
TEMPO 2010
hands out to the sides until you feel a stretch REST 60 sec leading with your elbows. Hold the bottom
REST 60 sec across your chest. Squeeze your pecs to return position for a second, then return to the start.
to the start.
5 ONE-ARM CABLE PRESS 6 DUMBBELL PULL-OVER
SETS 3 Stand tall with your back to a cable machine, SETS 3 Lie flat on a bench, holding a dumbbell in both
REPS 10 each side holding a D-handle in one hand. Keeping your REPS 10 hands above your chest with straight arms.
TEMPO 2011 chest up and core braced, press your hand TEMPO 4010 Lower the weight behind your head in a slow
REST 60 sec forwards until your arm is straight. Reverse REST 60 sec and controlled movement, keeping your arms
back to the start and repeat for all the reps, straight, then raise it back to the start position.
then switch arms.

Workout 2 Legs and abs

1 SQUAT 2 ROMANIAN DEADLIFT
SETS 4 Stand tall, holding a bar across the back of your SETS 3 Stand tall, holding a barbell with an overhand grip.
REPS 10 shoulders. Keeping your chest up and your whole REPS 10 Keeping your chest up and core braced, bend
TEMPO 2010 body tight, bend your knees to squat down as low TEMPO 2010 forwards, hinging at the hips, to let the bar roll
REST 60 sec as you can, but don’t let your knees roll inwards. REST 60 sec down the front of your legs until you feel a good
Push through your heels to stand back up. stretch in your hamstrings. Reverse the movement.
3 LEG EXTENSION 4 HAMSTRING CURL
SETS 3 Position yourself correctly on the machine with SETS 3 Position yourself correctly on the machine with
the padded bar against the bottom of your shins. REPS 10 the padded bar against the backs of your lower
REPS 10
Keeping your upper body tight, raise your feet to TEMPO 2010 legs. Keeping your upper body tight, push your feet
TEMPO 2011
straighten your legs. Pause at the top with your REST 60 sec down to bend your legs. Pause at the top with your
REST 60 sec quads engaged, then lower back to the start. hamstrings engaged, then lower back to the start.
5 CRUNCH 6 PLANK
SETS 3 Lie flat on your back with your knees bent and SETS 3 Get into position with your elbows under your
REPS 10 hands by your temples or crossed over your TIME 30 sec shoulders, your feet together and your hips
TEMPO 2011 chest. Engage your upper abs to raise your TEMPO N/A raised with abs and glutes engaged so your
REST 60 sec torso, then crunch your upper body up towards REST 60 sec body forms a straight line from head to heels.
your knees. Lower slowly, keeping tension Hold this position without letting your hips drop.
on your abs throughout.

Body Book Guns!

Workout 3 Biceps and triceps
1 UNDERHAND LAT PULL-DOWN 2 TRICEPS DIP
SETS 4 Position yourself at the machine with a shoulder- SETS 4 Grip parallel bars with straight arms and your
REPS 10 width underhand grip on the bar. Keeping your REPS 6-10 legs crossed behind you. Keeping your chest
TEMPO 2011 chest up and abs braced, pull the bar down, TEMPO 2010 up and core braced, bend your elbows to lower
REST 60 sec leading with your elbows. Hold the bottom REST 60 sec your body until your elbows are bent at 90°.
position for a second, then return to the start. Press back up to return to the start.
3 DUMBBELL BICEPS CURL 4 DUMBBELL TRICEPS EXTENSION
SETS 3 Stand tall, holding a dumbbell in each hand with SETS 3 Stand tall, holding a dumbbell over your head with
your palms facing forwards. Keeping your elbows REPS 10 each side your arm straight. Keeping your elbow pointing
REPS 10
tight to your sides, curl the weights up to shoulder TEMPO 2010 to the ceiling, lower the weight behind your head,
TEMPO 2011
height. Squeeze your biceps at the top, then lower REST 60 sec then straighten your arm to return to the start.
REST 60 sec the weights back to the start. Repeat for all the reps, then switch arms.
5 CABLE BICEPS CURL 6 CABLE TRICEPS PRESS-DOWN
SETS 3 Stand tall in front of a cable machine, holding SETS 3 Stand tall in front of a cable machine, holding
REPS 10 a straight-bar handle attached to the lower REPS 10 a straight-bar handle attached to the high
TEMPO 2011 pulley with palms facing forwards. Keeping TEMPO 2011 pulley with palms facing down. Keeping
REST 60 sec your chest up and elbows tight to your sides, REST 60 sec your chest up and elbows tight to your
curl your hands up to shoulder height. Squeeze sides, press your hands down to straighten
your biceps at the top, then lower. your arms, then slowly return to the start.

Workout 4 Shoulders and arms

1 OVERHEAD PRESS 2 CHIN-UP
SETS 4 Stand tall, holding a bar across the front of your SETS 4 Hold a bar with an underhand grip and hang with
REPS 10 chest with an overhand grip. Keeping your chest up REPS 6-10 your body straight. Brace your abs and glutes
TEMPO 3011 and core engaged, press the bar directly overhead TEMPO 3011 and engage your lats, then pull up until your chin
REST 60 sec so your arms are straight. Lower it under control to REST 60 sec is above your hands. Pause at the top, then lower
return to the start. yourself back to the start under control.
3 EZ-BAR UPRIGHT ROW 4 INCLINE DUMBBELL BICEPS CURL
SETS 3 Stand tall, holding an EZ-bar with a shoulder-width SETS 3 Sit on an incline bench, holding a dumbbell in
overhand grip. Keeping your chest up and core REPS 10 each hand with your palms facing forwards and
REPS 10
braced, row the bar up to chin height, leading with TEMPO 2011 your elbows tight to your sides. Keeping your
TEMPO 2011
your elbows. Pause at the top, then lower the bar REST 60 sec elbows there, curl the weights up to shoulder
REST 60 sec back to the start under control. height. Squeeze your biceps at the top, then
lower the weights.
5 DUMBBELL LATERAL RAISE 6 CABLE TRICEPS PRESS-DOWN
SETS 3 Stand tall, holding a light dumbbell in each hand SETS 3 Stand tall in front of a cable machine, holding
REPS 10 by your sides with a slight bend in your elbows. TIME 10 a straight-bar handle attached to the high pulley
TEMPO 2011 Keeping your chest up and core braced, raise TEMPO 2011 with palms facing down. Keeping your chest
REST 30 sec the weights out to shoulder height, leading with REST 60 sec up and elbows tight to your sides, press your
your elbows, then return slowly to the start. hands down to straighten your arms, then slowly
return to the start.

Body Book Guns!
Block 1 Week 2
Push on in the final week of this first
block to build even more powerful
biceps and triceps.
The mass,andkeep
T workout yourheartratehigh
tables soyoucontinueto
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significantchanges moves3through
thisweekthathave to6toincreaseyour
beenintroducedto trainingvolumeso
pushyourworking yourmuscleshave
musclesharder nochoicebutto
to build more lean keep on growing!
Workout 1 Workout 2
Exercise Sets Reps Tempo Rest Exercise Sets Reps Tempo Rest
1 Bench press 5 10 2010 60 sec 1 Squat 5 10 2010 60 sec

2 Bent-over row 5 10 2011 60 sec 2 Romanian deadlift 5 10 2010 60 sec
3 Incline dumbbell flye 4 12 2010 30 sec 3 Leg extension 4 12 2011 60 sec
4 Lat pull-down 4 12 2011 60 sec 4 Hamstring curl 4 12 2011 60 sec
5 One-arm cable press 4 12e/s 2011 30 sec 5 Crunch 4 12 2011 30 sec
6 Dumbbell pull-over 4 12 2010 60 sec 6 Plank 4 45sec N/A 60 sec
Workout 3 Workout 4
1 Underhand lat pull-down 5 10 2011 60 sec 1 Overhead press 5 10 2010 60 sec

2 Triceps dip 5 6-10 2010 60 sec 2 Chin-up 5 10 2011 60 sec
3 Dumbbell biceps curl 4 12 2011 60 sec 3 EZ-bar upright row 4 12 2011 60 sec
4 Dumbbell triceps ext 4 12 e/s 2010 60 sec 4 Incline dumbbell curl 4 12 2011 60 sec
5 Cable hammer curl 4 12 2011 60 sec 5 Dumbbell lateral raise 4 12 2011 60 sec
6 Cable triceps press 4 12 2011 60 sec 6 Cable triceps press 4 12 2011 60 sec

Workout 1 Chest and back BLOCK

2
1 INCLINE BENCH PRESS 2 WIDE LAT PULL-DOWN
SETS 4 Lie back on an incline bench, holding a bar SETS 4 Position yourself at the machine with a double
REPS 10 with a shoulder-width grip. Plant your feet REPS 10 shoulder-width overhand grip on the bar. Keeping
TEMPO 3010 on the floor and tense your muscles. Lower TEMPO 3010 your chest up and abs braced, pull the bar down,
REST 60 sec the bar until it touches your chest, then press REST 60 sec leading with your elbows. Hold the bottom position
it back up powerfully. for a second, then return to the start.
3 DUMBBELL BENCH PRESS 4 SEATED ROW
SETS 4 Lie on a flat bench, holding a dumbbell in each hand SETS 4 Sit on the machine, holding a double-grip cable
at chest height. Plant your feet on the floor and REPS 10 attachment in both hands. Keeping your chest
REPS 10
tense your muscles. Press the weights straight up TEMPO 3011 up, row your hands in towards your body, leading
TEMPO 3010
so your arms are straight, then lower them under REST 60 sec with your elbows. Pause at the top position, then
REST 60 sec control back to the start. return to the start.
5 ONE-ARM CABLE PRESS 6 STRAIGHT-ARM CABLE PULL-DOWN
SETS 4 Stand tall with your back to a cable machine, SETS 4 Stand tall facing a cable machine, holding a
REPS 10 each side holding a D-handle in one hand. Keeping your chest REPS 10 straight-bar handle with both hands. Keeping
TEMPO 3011 up and core braced, press your hand forwards TEMPO 3010 your chest up, pull the bar down towards your
REST 60 sec until your arm is straight. Reverse back to the REST 60 sec thighs in a smooth arc. Pause at the bottom,
start and repeat for all the reps, then switch arms. then reverse the movement back to the start.

Body Book Guns!

Workout 2 Legs and shoulders
1 SQUAT 2 OVERHEAD PRESS
SETS 4 Stand tall, holding a bar across the back of your SETS 4 Stand tall, holding a bar across the front of
REPS 10 shoulders. Keeping your chest up and your whole REPS 10 your chest with an overhand grip. Keeping
TEMPO 3010 body tight, bend your knees to squat down as low TEMPO 3010 your chest up and core engaged, press the bar
REST 60 sec as you can but don’t let your knees roll inwards. REST 60 sec directly overhead so your arms are straight.
Push through your heels to stand back up. Lower it under control to return to the start.
3 LEG EXTENSION 4 SEATED DUMBBELL LATERAL RAISE
SETS 4 Position yourself correctly on the machine with SETS 4 Sit on an upright bench, holding a light dumbbell in
the padded bar against the bottom of your shins. REPS 10 each hand by your sides with a slight bend in your
REPS 10
Keeping your upper body tight, raise your feet to TEMPO 3011 elbows. Keeping your chest up and core braced,
TEMPO 3011
straighten your legs. Pause at the top with your REST 60 sec raise the weights out to shoulder height, leading
REST 60 sec quads engaged, then lower back to the start. with your elbows, then return slowly to the start.
5 HAMSTRING CURL 6 EZ-BAR UPRIGHT ROW
SETS 4 Position yourself correctly on the machine with SETS 4 Stand tall, holding an EZ-bar with a shoulder-
REPS 10 the padded bar against the backs of your lower REPS 10 width overhand grip. Keeping your chest up
TEMPO 3011 legs. Keeping your upper body tight, push your TEMPO 3011 and core braced, row the bar up to chin height,
REST 60 sec feet down to bend your legs. Pause at the top REST 60 sec leading with your elbows. Pause at the top, then
with your hamstrings engaged, then lower back lower the bar back to the start under control.
to the start.

Workout 3 Chest and triceps

1 BENCH PRESS 2 INCLINE DUMBBELL FLYE
SETS 4 Lie on a flat bench, holding a bar with a shoulder- SETS 4 Lie back on an incline bench, holding two
REPS 10 width grip. Plant your feet on the floor and tense REPS 10 dumbbells directly over your chest with straight
TEMPO 3010 your muscles. Lower the bar until it touches TEMPO 3011 arms. Bend your elbows slightly, then lower your
REST 60 sec your chest, then press it back up powerfully REST 60 sec hands out to the sides until you feel a stretch
to the start. across your chest. Squeeze your pecs to return
to the start.
3 TRICEPS DIP 4 INCLINE DUMBBELL BENCH PRESS
SETS 4 Grip parallel bars with straight arms and your SETS 4 Lie flat on an incline bench, holding a dumbbell in
legs crossed behind you. Keeping your chest REPS 10 each hand at chest height. Plant your feet on the
REPS 6-10
up and core braced, bend your elbows to lower TEMPO 3010 floor and tense your muscles. Press the weights
TEMPO 3010
your body until your elbows are bent at 90°. REST 60 sec straight up so your arms are straight, then lower
REST 60 sec Press back up to return to the start. them under control.
5 CABLE TRICEPS PRESS-DOWN 6 PUSH-UP
SETS 4 Stand tall in front of a cable machine, holding SETS 4 Start in the push-up position – hands on the
REPS 10 a straight-bar handle attached to the high pulley REPS 10-15 floor, shoulders, elbows and wrists aligned,
TEMPO 3010 with palms facing down. Keeping your chest TEMPO 3010 and feet together. Brace your core, then bend
REST 60 sec up and elbows fixed to your sides, press your REST 60 sec your elbows to lower your chest to the floor.
hands down to straighten your arms, then slowly Press back up powerfully to return to the start.
return to the start.

Body Book Guns!

Workout 4 Back and biceps
1 CHIN-UP 2 LAT PULL-DOWN
SETS 4 Hold a bar with an underhand grip and hang with SETS 4 Position yourself at the machine with a shoulder-
REPS 6-10 your body straight. Brace your abs and glutes REPS 10 width overhand grip on the bar. Keeping your
TEMPO 3011 and engage your lats, then pull up until your chin TEMPO 3011 chest up and abs braced, pull the bar down,
REST 60 sec is above your hands. Pause at the top, then lower REST 60 sec leading with your elbows. Hold the bottom
yourself back to the start under control. position for a second, then return to the start.
3 PRONE DUMBBELL ROW 4 PRONE DUMBBELL REVERSE FLYE
SETS 4 Lie chest-down on an incline bench holding SETS 4 Lie chest-down on an incline bench holding a light
a dumbbell in each hand. Keeping your chest REPS 10 dumbbell in each hand. Keeping your chest against
REPS 10
against the bench, row the weights up, leading TEMPO 3011 the bench, raise the weights to the sides, leading
TEMPO 3011
with your elbows. Hold the top position, then REST 60 sec with your elbows. Hold the top position, then lower
REST 60 sec lower the weights back to the start. the weights back to the start.
5 DUMBBELL BICEPS CURL 6 DUMBBELL HAMMER CURL
SETS 4 Stand tall, holding a dumbbell in each hand with SETS 4 Stand tall, holding a dumbbell in each hand with
REPS 10 your palms facing inwards. Keeping your elbows REPS 10 your palms facing each other. Keeping your
TEMPO 3011 tight to your sides, curl the weights up to shoulder TEMPO 3011 elbows tight to your sides, curl the weights up
REST 60 sec height. Squeeze your biceps at the top, then lower REST 60 sec to shoulder height. Squeeze your biceps at the
the weights back to the start. top, then lower the weights back to the start.

Block 2 Week 2
In this final week of the plan, some
smart changes to your sessions
will get you stronger than ever.
For the the same as in the

A second first week, but again
block of your there are two big
four-week plan, the changes to keep your
session structure muscles growing and
has been changed to your belly shrinking.
shift the high-volume This week, you’ll do
emphasis from your an extra set of moves
arms towards your 1 and 2 of every
chest. So in this block workout, taking the
there are two chest total to five sets of 10
workouts a week, reps, then you’ll do an
but don’t worry extra two reps for all
about losing your subsequent moves.
newfound arm Stay focused and
size and strength keep your form on
– there is still enough point to end the plan
dedicated training as big as possible!
time for your biceps
and triceps to keep
the gains coming.
In a similar vein to
the second week of There are two
block 1, in this second big changes
week of block 2 the to keep your
session structure, muscles growing
exercises and and your belly
exercise order remain shrinking.
Workout 1 Workout 2
1 Incline bench press 5 10 3010 60 sec 1 Squat 5 10 3010 60 sec

2 Wide lat pull-down 5 10 3011 60 sec 2 Overhead press 5 10 3010 60 sec
3 Dumbbell bench press 4 12 3010 60 sec 3 Leg extension 4 12 3011 60 sec
4 Seated row 4 12 3011 60 sec 4 Dumbbell lateral raise 4 12 3011 60 sec
5 One-arm cable press 4 12e/s 3011 60 sec 5 Hamstring curl 4 12 3011 60 sec
6 Straight-arm pull-down 4 12 3011 60 sec 6 EZ-bar upright row 4 12 3011 60 sec
Workout 3 Workout 4
1 Bench press 5 10 3010 60 sec 1 Chin-up 5 6-10 3011 60 sec

2 Incline dumbbell flye 5 10 3011 60 sec 2 Lat pull-down 5 10 3011 60 sec
3 Triceps dip 4 8-12 3010 60 sec 3 Prone dumbbell row 4 12 3011 60 sec
4 Dumbbell bench press 4 12 3010 60 sec 4 Prone dumbbell flye 4 12 3011 60 sec
5 Cable triceps press-down 4 12 3011 60 sec 5 Dumbbell biceps curl 4 12 3011 60 sec
6 Push-up 4 12-15 3010 60 sec 6 Dumbbell hammer curl 4 12 3011 60 sec

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BY THE NUMBERS
THE AVERAGE AUSSIE BLOKE
12
V I TA L S TAT S H E I G H T:1 7 5 . 6 C M / W E I G H T: 8 5 . 9 K G / W A I S T: 9 7. 5 C M / B M I : 2 7 / L I F E E X P E C TA N C Y: 8 2 . 5 Y R S
.2
ost com
em mo
Th n
oc
cup
ations
In June 2017, there
were 12.2 million
men living The average
in Australia Australian male gets
(that’s 49.6% of the hitched at the age
total population). of 32 years, stays
This means there Technicians Clerical Professionals married for 12 and Beaut ute! As of June this year, the top-selling
were 98.4 men for and tradies and admin 22.2% gets divorced around car in Australia was the Toyota Hilux, with
every 100 women. 13.5% 13.6% the age of 45. 5396 sales in June alone.
32
MOST COMMON SURNAMES
SMITH
JONES
WILLIAMS 2 hours 27 minutes Only 55.4% of us
YEARS
The average Aussie exercised for 150
BROWN
spends this much time minutes or more
watching TV every day. in an average week.
Favourite beer?
We can’t go past a
Carlton Draught, which
11.1% of us drink in
The average daily calorie intake
an average week.
of the Aussie male is 2308.
The recommended daily intake
is 2071. This isn’t helped by the
CENTIMETRES fact that 32% of us eat at Maccas
in an average 4-week period.
13.2
4.1
r week stubbies
pe
n of beer
tio
hol consump
3.6
glasses
of wine
co
al
73% of us live in a house and the average ge 2.9

Average household is 2.6 people. While 31% of us own Avera
nips
our home, 35% have a mortgage, which is
87k
penis length of spirit
Flaccid: 9.16cm $384,700 on average.
Erect: 13.2cm
+
Average
penis circumference
Flaccid: 9.31cm
Erect: 11.66cm
PER ANNUM
Money matters.
The average full-time Australian male
worker earns $87, 209 per year.
Collagen keeps
your joints moving
Collagen is a component of our ligaments, tendons and skin.
It also makes up over 66% of our joint cartilage, which acts as
a cushion between bones and keeps joints healthy.
Naturopathica Collagenix Joints contains the latest innovation
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