Australian Mens Fitness April 2017

Turn back your body clock!
HIT 8% KEANU
REEVES
BODY HOW HE STAYS IN
SHAPE AT 52
FAT!
OUR LEAN &
THEBLOKES’
GUIDETO
SHREDDED BEER
DIET PLAN
SMASH A NASA
WORKOUT!
SIZZLING
293
NEW HEALTH,
MAKE-UP SEX
MUSCLE &
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The secret to
serious strength apr.
102
Grow those guns
– big time
71
Keepin’ it lean
in the kitchen
120
Ride the road
like you own it
Breakthroughs 32 Pimp your salad

The best ingredients
19 Swing it
to keep you lean 111
Play tennis or squash
THE MEAL PLAN
35 Boxing guide THAT DELIVERS
for ultimate fitness Tackle the sweet SINGLE DIGIT
science and prosper BODYFAT
20 Muscle
Vegetarians can build 40 Motivation
muscle like carnivores Top tips on how
to bin the excuses
22 Cardio
Why competition will 42 Inspiration Features
max your gym gains Sydney bloke’s
amazing journey from
24 Health 54 Cover story 86 Rocket power
jailhouse to ripped
How yoga can lower John Wick star Keanu The crazy hardcore
your blood pressure 45 Forever fuel Reeves looks better fitness regime NASA
What you need to than ever at 52 astronauts follow
26 Nutrition eat to live to 100
Broccoli is the food 60 Magnificent 7 93 Run club
you can’t eat enough of 48 Gaming The essential workout We lace up and test
Unleash your inner moves to build lean the best new shoes
warrior in For Honor muscle and power to jog and run in
Game Changers
50 Dating 71 Fit in the kitchen 97 Blokes’ beer guide
Cut the argy-bargy How a few simple food All you need to know
29 Veggie power and bring on the changes can ramp up about the glorious
Munch carrots, score make-up sex strength and health amber fluid and more
babes — no joke!
52 Fit Bloke Challenge
78 Forever young
30 Change the pace Your chance to prove
The key to turning back
Vary the training tempo you’re the fittest man
your body clock and
and reap the rewards in Australia
staying fitter longer
apr.
97
Beer, chips and
steak — yummo!
29
You’re nuking
calories just
looking at her !
116
Smash Keanu Reeves’
training plan
The Body Book

118
BURN SUGAR
104 Power up AND BUILD
A functional full-body MUSCLE IN ONLY
program for all guys
ONE MINUTE
108 Recovery rev-up
How to eliminate DOMS
111 Super lean

Get to single digit bodyfat
114 Muscle expert
Beyond the bench press
ON THE COVER
116 Movie-star muscle Regulars

Keanu Reeves
Keanu Reeves’ workout
PHOTOGRAPH:
DOUG INGLISH
118 Gut buster 10 View from the top
How to blast belly fat 12 Ask Men’s Fitness
120 Cycling tips 14 Training diary
Improve your endurance 16 Hot shot
122 Body maintenance 126 Scoreboard
Supps to build muscle 129 Subscriptions
130 The Cooldown

NRL gun Josh Mansour
PRACTICE
MAKES PERFECT,
SINCE 1862.
V IE W FRO M T HE T O P
’
It’s all you...
EDITORIAL
Editor Todd Cole
todd@mensfitnessmagazine.com.au
Associate Editor Ashley Gray
I
ART
Art Director Tania Simanowsky
t’s March, already. WTF? It seems only a few
SUBSCRIPTIONS
weeks ago I was decorating the Christmas tree, Subscriptions Manager Julie Hughes
then boom, it’s Australia day. Now it’s March. (02) 9439 1955; subs@mensfitnessmagazine.com.au
The point is, years go frighteningly quick. So ask PUBLISHERS

SUBSCRIBE TO yourself: what are you going to do with this year? Todd Cole, Ian Brooks
MEN’S FITNESS
Will you let the year slide by, living for the weekends ADVERTISING
Turn back your body clock!
and your mates or hook-ups with the girl in your life? Advertising Director David Lee
david@mensfitnessmagazine.com.au; 0410 485 700
Or will you do something for yourself, something
HIT 8% KEANU Senior Advertising Executive Tim Fernandes
BODY
REEVES
HOW HE STAYS IN
SHAPE AT 52
amazing, something that you think you can’t do? tim@mensfitnessmagazine.com.au; 0405 983 707
FAT!
OUR LEAN &
SHREDDED
DIET PLAN
THEBLOKES’
GUIDETO
BEER
Here’s an idea: make a huge, scary fitness goal this
ODYSSEUS PUBLISHING PTY LIMITED
year and work toward it. Maybe your want to hit 8%
body fat (page 111) or run a distance race you’ve never ABN 39 122 001 665
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WORKOUT!
SIZZLING
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293
NEWHEALTH,
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APR L 20 7 $8 50
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years younger (page 78).

NUTRITION
HACKS Mensf tnessmagazine com au
The thing is, it doesn’t matter. It’s the setting of Men’s Fitness is published 12 times a year. Printed by Offset Alpine. Australian and New
12 ISSUES FOR Zealand distribution by Gordon & Gotch. Copyright © 2017 Odysseus Publishing Pty Ltd
the goal that’s the important bit. And a goal is simply and Weider Publications, LLC. Australian Men’s Fitness is published under licence from
JUST $69 Weider Publications, LLC. All rights reserved. Reprinted with permission. No part of this
a dream with a deadline. So dream big, make a training publication may be reproduced, translated or converted into machine-readable form
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of Weider Publications, LLC and is used under licence from Weider Publications, LLC
mensfitness you can still enjoy your mates and your girl and and may not be used or reproduced without permission from Weider Publications,
magazine.com.au LLC. Articles express the opinions of the authors and are not necessarily those of the
weekends, but now you’ll have an inner-compass Publisher, Editor or Odysseus Publishing Pty Limited. ISSN 1836-0114.
that will guide you through the year. It’ll help you make
good decisions and introduce you to new people.
It’ll change your thinking and slow down the progress WEIDER PUBLICATIONS, LLC
of time. And come next year, you’ll look back with A SUBSIDIARY OF AMERICAN MEDIA, INC.
pride and say 2017 was a great year. Chairman, President & Chief Executive Officer
David Pecker
I hope you enjoy the issue. Executive Vice President/Chief Marketing Officer
Kevin Hyson
Stay strong. Executive Vice President, Consumer Marketing
David W. Leckey
Executive Vice President/Chief Financial
Officer, Treasurer
Chris Polimeni
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TODD F. COLE, EDITOR General Manager, AMI International & Syndication
todd@mensfitnessmagazine.com.au Laurence A. Bornstein
Director, International Licensing Branding
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Director, Rights & Permissions
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Syndication Manager
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Production Assistant
Follow me Check us out on Men’s Fitness is on the iPad. Check Paul Miller
on twitter Facebook: Australian out the magshop app in iTunes or
@toddfcole Men’s Fitness Founding Chairman
go to http://magshop.com.au/iPad Joe Weider (1919-2013)
Founding IFBB Chairman
Ben Weider (1923-2008)
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Send your questions to askMF@mensfitnessmagazine.com.au ● Wise up
Ask Men’s Fitness

I’m finding it hard to
Q exercise because
my three-year-old boy
Diet soft
drink has hard
consequences.
won’t leave me alone
long enough. Got any
suggestions?
There’s no need to separate
yourself from your son and
heir, instead, incorporate him
into the workout. Do body
squats holding your young
bloke out in front of you.
Perform pushups with the little
guy holding onto your back. Lie
on your back and raise him into
the air as you would a barbell in
a bench press. The possibilities
are endless. Don’t use your
progeny as an excuse not to
get fit. It’s a soft cop-out.
When I get home I still

Q feel stressed from the
office. What can I do during
the day to reduce anxiety?
As is often the case with
emotional strain or tension,
the answer lies with fitness
and increasing activity. US
researchers at the University
of Central Florida found that
exercise during the working
day helps expel stress from
the mind and body — so that
office pressures and politics
become a distant memory by
the time you reach home. They
Q I’ve picked up a Research increasingly shows that sugar substitutes in
advised walking 11,000 steps diet soft drink diet soft drinks fail to do their job — that is, prevent obesity
daily or working out to blow
off bad vibes. We recommend habit, but now I’m and diabetes. Case in point: A US study found that, in the
smashing 20 pushups every
hearing the diet stomach, aspartame [an artificial sweetener] actually
hour on the hour to reset
your mind and maintain stuff is almost as blocks an intestinal enzyme that helps protect us from
a balanced perspective. gaining weight. And it’s not just aspartame. Multiple
bad as the regular.
I gave up sweets and studies show that, across the board, sugar substitutes
Q pastries for fruit, but
I keep reading that some
Is that true?
tend to promote obesity, plump up belly fat and,
fruits are sugar traps. basically, keep you fat. Our advice: Stick to water.
I feel like I can’t win.
Fruit is always going to be
a better option than a Mars
Bar or a Golden Gaytime,
however, some fruits are better
than others. If you’re trying to
lose weight, excess sugar is the Turnbackyourbodyclock!
enemy. Berries are generally SUBSCRIBE TO GET IN TOUCH
a good choice: raspberries, MEN’S FITNESS HIT 8% KEANU
Post your fitness questions.
blackberries and cranberries REEVES
are all low in the sweet stuff, You’ll get 12 issues FAT!
OUR LEAN &
SHAPE AT 52
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● Training diary
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RUNS
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What: The ultimate
48 hours as a team What: Test your mettle
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the atmosphere as you
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run up and down the
around the world. 60km for the ultra.
ground’s famous bays.
Contact: trailwalker. Contact: greatocean
oxfam.org.au/ Contact:
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April 22 May 6-21 June 18

Contact Epic Outback Odyssey Brissie to the
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NZ’s South Island for mountain bike ride 100-mile (160km) course
160km, 125km or 95km through the Australian to test the hardcore, plus
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beautiful high country 900km, including the distances. The event
station scenery while entirety of the famous aims to raise $1.5million
you pedal like fury. Mawson Trail. for an MS cure.
Contact: Contact: Contact:
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April 2
May 13-15 June 4
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Where: Kurnell, NSW
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finishing at Noosa distances, with teams
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Heads beach. permitted in the biggies.
Contact:
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April 8 May 21 June 18

Cooly Classic South Head Brighton Baths
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Where: Coolangatta, Where: Bondi, NSW Carnival
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Qld What: A tough and Where: Melbourne,

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— Snapper Rocks, Bondi Beach to Watsons for either a 1,600m,
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Contact: Yacht Club. Contact:
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April 8 May 6 June 10-11

Spartan Race Spartan Beast True Grit
ADVENTURE
Where: Adelaide Where: Picton, NSW Where: Lower

What: Take your What: Forty obstacles Portland, NSW
pick from Sprint over 21 back-breaking What: This challenge
(7km), Super (14km) kilometres and an has been designed by
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Contact: Contact: Contact: truegrit.
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Got an event in your state that MF readers can train for in 2017? Email details to ashley@mensfitnessmagazine.com.au with a couple of good action photos.

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● Hot shot
Rock star
No need to look twice — Alex Megos’s gnarled fingers are not araldited
to a rocky snag, nor does he have a broomstick stuck up his backside
to hold his sinewy body in place. No, the German climber is using every
muscle fibre to defy spoil-sport gravity and perform a super-human flag
hold off the Buttermilk Boulders in California’s Owens Valley. Skeletally
lean, his rawboned frame measures 170cm and 57kg, Megos, 23, trains
“antagonistic” or opposing muscles in order to firm up power grips and
clenches, so that he won’t kiss the rocky carpet below any time soon. And
although you may not guess it by that strained, almost hypnotic expression
on his face, he is having a cracker of a time. “I have learnt in my climbing years…
the most important thing is fun,” he says. “It’s not worth it if you lose it.”

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Hard-hitting news from the cutting edge of modern research
Breakthroughs hich type of

Swingers W cardio gets you the
healthiest and keeps
Live Longer you alive the longest?

Curious exercise researchers
(Swimmers and at Sydney University examined

11 different health surveys
on more than 80,000 people
Cyclists, too). (average age: 52) over
nine years and found that,
amazingly, those who’d played
racquet sports like tennis,
racquetball or squash in the
previous month had a 47%
lower risk of early death.
And that’s not all: Enthusiasts
who swung a racquet regularly
also showed a 56% drop in
cardiovascular disease. It’s
believed that this type of full-
body exercise, which features
short bouts of high-intensity
effort, helps you live longer by
boosting your metabolism and
strengthening your heart.
Swimming, a great whole-
body workout, came in
second, with aerobics in
third place and cycling in
fourth. Surprisingly, neither
soccer nor running seemed to
significantly reduce premature
death. To court longer life,
pick up a racquet and add the
sport of kings to your cardio
routine — it will serve you well.
—ADAM BIBLE
J A NAUPARRI Y
L 2017 MEN’S FITNESS 19
Muscle
Breakthroughs
Vegetarians
Who said vegos
are wimps?
build as much
lean muscle
Getting protein post-workout
is key to speeding muscle
growth and aiding recovery
— but what type of protein is best?
To find out, US researchers at
Arizona State Uni tracked the diet and
workout habits of 70 elite endurance
athletes — 43 meat eaters and 27
vegetarians. And surprise! The veggie
eaters had virtually the same lean
muscle mass as the carnivores and
just as much leg strength.
And though the groups’ VO2 max
scores showed they were equally
fit, the vegetarian women’s numbers
were 13% better. The take-home:
If you’re getting the right amount
of protein per day (1.6-1.8g per
kilo of body weight), it doesn’t
matter what form it comes in —
plant, animal or supplement.
Ask Men’s Fitness

My weightlifting Your mate’s reasons
partner is really for exercising may
erratic about be the problem.
concluded that the Impulsive gymgoers
no one, really. Each getting to the gym,
CROSS VS. are often motivated
group excelled in SIZE DOESN’T link between post- and it’s driving me
by feelings of
CLANK: whatever played MATTER IN workout muscle crazy. Any idea pressure, guilt
WHICH GETS to their regimen: MUSCLES size and muscle what’s going on or or shame about
YOU FITTEST? CrossFit folks had strength is tenuous what I should do? their bodies, the
more endurance, ■ That guy with at best. Journal of Strength
■ CrossFitters and lifters more the ungodly big, In fact, scientists and Conditioning
weightlifters often strength. bulging bi’s? He’s not noted, even when Research reports. If
What makes a great
clash over which So mix it up to necessarily stronger you lose muscle (or lousy) gym pal? those thoughts plague
workout is best — get the best of both than you are. mass after time It’s all in the head. him, it’s going to be
and now we know. worlds — fitness That’s the upshot off, strength often tough for him to stay
Sort of. of a review in sticks around. consistent. “The gym
snobs always lose
In a new study Muscle & Nerve that Take that, Hulk. should be seen as a
out in the end.
in the Journalof thing of value, not a
ExercisePhysiology, chore or punishment,”
says study author
13 seasoned ■ If you do want to build strength in your Dr Dave Keatley.
CrossFitters and SHORT, muscles, the best way to do it is through If your mate’s
13 iron junkies EXPLOSIVE short, explosive contractions lasting less
MOVES impetus to work out
were put through than a second. In a new study in the Journal is negative (“I look
ARE THE MOST
a barrage of tests, EFFECTIVE of Applied Physiology , researchers found awful”), not positive
including pullups, that short exercises are not only less tiring (“I’m doing something
shuttle runs,and and easier, they also build more strength great!”), you may need
explosive jumps. than longer, sustained contractions. a new partner.
Who won? Well,

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Cardio
Breakthroughs
Bring it, bro:

Competition gets
you to the gym
Been slacking off instead of hitting
the gym and throwing up some iron?
Get yourself an enemy to go after.
OK, not an enemy, exactly, but someone who
can give you some stiff competition. That’s the
very best motivation to work out, according
to US researchers at Pennsylvania Uni who
found that, rather than a cheering section, you
BEST need to feel a sense of competitiveness to be
WORKOUT extremely consistent with your workouts.
MOTIVATION: Their study, an 11-week weightlifting,
BEATING
SOMEONE’S running, spinning and yoga program
ARSE. involving 790 students, showed that
exercisers who competed for the top
spot on leaderboards had 90% higher
gym-attendance rates than those in groups
in which competition wasn’t emphasised.
So if you’re feeling less than excited about
crushing it these days, challenge one —
or a whole gang — of your gym buddies to
a duel and watch the gains start rolling in.
Ask Men’s Fitness

Some studies claim Like any new tech,
fitness trackers trackers have their
the Uni of Michigan. exercise capacity. pros and cons, so
are useless, while
WORKING In it, four subjects SHOCKING And, boy, were we nailing down benefits
others say they’re
OUT MAKES (hey, we said it was a EXERCISE ahead of the curve. is tricky, says Dr
great for your
UP FOR BINGE small study) who ate NEWS! In a study at Kelly Evenson, the
health. What’s the closest thing to a
EATING (WELL, 30% more calories Kent University in
■ Last year, lowdown? human fitness-tracker
A WEEK OF IT) for a week — but still Britain, nine guys
we wrote about in their 20s did leg “tracker” there is.
did 150 minutes of For example, one
■ The ill effects cardio and worked transcranial direct- extensions at about
recent study she
of a brief eating out six days — current stimulation 20% of their max;
did suggested that
binge can be had none of the (tDCS), a new but when tDCS trackers don’t improve
offset by exercise, insulin resistance/ brain-stimulation electrodes jolted health; but her
says a small US inflammation that treatment that their heads with a newest research
study out of pigging out usually seems to boost tiny bit (2 milliamps) shows they can,
of juice, their indeed, lower heart
perceived effort disease risk—but only
lessened, allowing if used faithfully.
■ Many runners believe that landing on the
them to exercise For max usefulness,
ball of the foot is better than adjusting to a
RUN FOR IT about 15% longer. she says, wear it in
heel-first gait, assuming that going balls- the same position
(BUT HEEL- You can buy a
TOE OR first will cushion the impact better. Not so: every day, update
A study in the Journal of Sports Sciences tDCS device at the
TOE-HEEL?) software often, and
discovered that when runners switch up brainstimulator A fitness tracker
pair it with benefit-
.net, but make can work — if you
their style, there’s no change in the amount boosting apps.
jorg badura
actually use it.

of force from one method to the other — the sure ask your
impact is just redirected through the body. doctor first.

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Health
Breakthroughs
Daily posing can

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TO SLEEP GERMS of stroke and
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BLUE RAYS ATM DEPOSITS
ALL DAY
■ Scientific
■ Getting enough samples of ATMs
good sleep is one have found their
of the best ways to keypads to be
stay fit and healthy. teeming with
So hear this: bacteria. Luckily,
The more screen though, most are
time you put in on harmless types that
your smartphone, thrive on skin and
computer or tablet home surfaces.
— all day, not just No, the real
near bedtime — the evildoers are
poorer and shorter inside the ATMs,
your sleep will be, the researchers
say UCSF scientists, say: The cash the
who analysed machines spit out
data on 600-plus is rife with more
subjects. than 3,000 types
The culprit: Blue of bacteria. Many
light emitted by are linked to acne
screens, which (collective shudder),
hinders the sleep but some are deadly
hormone melatonin. antibiotic-resistant
To fight the blues, strains.
block rays from So consider your
your phone or
computer with an
app from justgetflux
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after withdrawals
— or, better yet, get
Yogalowers
.com or twilight
.urbanandroid.org.
yourself a Bitcoin
account. blood pressure
Thanks to the good folks at the Heart Foundation,
Ask Men’s Fitness we know that about 32% of Australians over 18
have high blood pressure, which can dramatically
I love to hit the Any consistent increase heart disease and stroke risk. Those are some
golf course on the exercise is good
for you — even golf,
damn scary numbers.
weekends, but
according to new Of course, if you think or have been told that you’re at risk,
my gym-loving
data out of the Uni taking sensible steps like quitting smoking and exercising
buddies say I’m
of Edinburgh, in can help stave off high BP, also known as hypertension.
not getting any Britain, where golf
real exercise. Am I But if you’d like to be even more proactive, try yoga: A new
was born back in the
wasting my time? 1400s. The study, study presented to the Cardiological Society of India shows
the largest and most that practicing hatha yoga an hour a day for a month can
systematic review Push blood lower blood pressure even more than lifestyle changes.
ever done, found that pressure In the study, the yogis, who did stretching poses and
golfers live longer downward
than nongolfers and breathing exercises, had a huge drop in diastolic BP
are in better health
with daily (pressure while your heart is resting) over 24 hours, from a
overall, says author yoga dangerously high 81 to a normal 76. A decrease that drastic
Get on the ball:
Golfers live longer Dr Andrew Murray. sessions. could lower stroke risk by 15% and heart disease by 6%.
than nongolfers. “Golf is a great
choice for longevity,
physical, and mental The way you breathe throughout the day and while exercising can
benefits — and you calm your body and mind and help them perform better. Yet proper
can play it from age 3 breathing is one of the most overlooked methods of improving health.
to 103,” Murray says. BREATHE Now there’s even more evidence that breathing right is important:
Just ditch the cart THROUGH In research at Northwestern Uni in the US, subjects who inhaled
and carry your clubs: YOUR NOSE! through their noses were able to recognise fearful faces faster
An 18-hole round can and remember images better than when they were exhaling or
marius bugee
burn 1,200 calories, inhaling through their mouths. Researchers believe rapid (“panicky”)
compared with 600 nasal inhalation synchronises brain areas to make us more aware
for cart jockeys. of our surroundings.

Nutriti
Breakthroughs
h
a
Broccoli:
a pep stalk
from Mother
Nature
Love broccoli or hate it, you’ll
probably be wanting more of
it once you read this. Packed
with tons of vitamins, minerals, and
antioxidant phytonutrients that help you
stay fit and trim, broccoli also contains
niacin (alias “vitamin B3”), which helps
create an enzyme called NMN (for
nicotinamide mononucleotide).
Now a study conducted on mice at
the Washington School of Medicine has
revealed that the NMN in broccoli helps y
body use energy more efficiently, slow
age-related weight gain, boosts eyesig
and improves insulin sensitivity. In othe
it staves off many of the negative effects
Even as the NMN-munching study mice
their metabolism and energy levels remai
with that of younger, friskier rodents.Can
You can still reap the benefits of NMN by e
chicken, pork, tuna, mushrooms, capsicu
which are also rich sources of niacin.
Uni scientists. Nature reports.

Ask Men’s Fitness SCIENCE This helps your YO-YO It seems the
SAYS: LOSE body burn more DIETING MAY little guys’ guts
Everyone seems Studies show that WEIGHT 3 fat and protects it BE A GUT remembered
to be talking having the right HEALTHY against high bp, REACTION obesity fondly,
balance of probiotics NEW WAYS pre-diabetes, and and sped up weight
about the value
in your intestinal diabetes. ■ After Israeli gain when off
of probiotics for
system improves ■ Have dinner researchers put the diet.
gut health, but
digestion and ■ Pretend you’re mice through a The finding may
can they also earlier. Stop watching yourself
increases absorption.
eating around cycle of weight lead to treatments
help athletic That means nutrients stuff your face. To loss and gain, they to combat yo-yo
performance?
mid-afternoon, and drop kilos, try a little
travel faster through found that the dieting. Till then,
the body, hastening
don’t start again till mental imagery, rodents’ systems all fortify your gut
recovery and rehab. morning. “Restricted says a new report returned to normal with plenty
Research also feeding” cuts from Aberdeen Uni but one: Their of probiotic
indicates that appetite and ups in the UK. Seeing microbiomes (germ (yoghurt, kimchi)
probiotics help reduce fat burning at yourself from an colonies) stayed in and prebiotic
muscle inflammation night, say external perspective “obese” mode for (asparagus,
resulting from intense Pennington could help you put six extra months, onion) foods.
workouts. Biomedical
To maintain Research Center
gut harmony, MF
recommends drinking
researchers in ■ A compound in aged cheeses may help
the US. keep you alive longer, says Nature Medicine .
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EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU
GameChangers
Eat carrots,
score babes
reyoua
A veggie-
dodger?Ifso,
you’renot
onlyharmingyour
health,you’realso
harmingyourchances
withtheopposite
sex.AMacquarie
Universitystudy
publishedinEvolution
andHumanBehavior
foundguyswhoate
lotsofcarotenoids
—yelllow-orange
vegetablessuchas
pumpkins,carrotsand
apricots—enhanced
theirskintonesand
producedabodyscent
thatwasattractiveto
women.Apparently,
ladyfolkfindthe
bodyodourofblokes
whomunchorange
Munchie, munchie.
veggies“fruityand
Eating orange veggies sweet”.Researchers
improves skin tone and
body scent, making you
thinkthereisan
more attractive to women. evolutionaryreason
forthis:lowplasma
carotenoidlevels
leadtoinfection,so
womenwillnaturally
choseguyswhohave
higher concentrations
ofit.Timetopigout
oncarrotcakeand
pumpkin pie, then.

● Game Changers Training
Change
the
pace! Varying the tempo of
your workout can bring
huge improvements
in strength and power.
By Pete Williams
Photographs by James Michelfelder
S t y l i n g by B a r r e t We r t z; G r o o m i n g by C a s ey G e r e n / B e r n s te i n & A n d r i u i u s i n g
You’ll achieve that

extra power boost
you’ve always
coveted if you toss
the medicine ball at
just a modest pace.
L a u r a M e r c i e r ; F i t n e s s Te c h : J e b S t u a r t J o h n s t o n
When it comes to setting personal records in the weight room, it’s natural to focus on sets, reps, and weight. But most athletes
give little thought to tempo — the cadence at which a movement pattern is performed. Enter tempo training, which was popularized
years ago by strength coach Ian King but has resurged. And no wonder: Changing up tempo can produce dramatic results, including
increased strength, power and size. It can also help you bust through plateaus by mixing up stale routines that no longer generate
results. “By varying the speed, you trigger a response that creates muscle growth,” says gym-owner Ken Croner. What’s more,
being aware of your tempo ensures a more mindful workout, an antidote to all the digital distractions that’s made it difficult for
athletes — like everyone else — to concentrate on the rep at hand. “Focusing on your lifting tempo forces you to think about what
you’re doing,” says Croner. Muscular and mindful? Can’t beat that.

phase takes 10
SLOW DOWN
TO BUILD seconds, which
adds 100 seconds SAMPLE
STRENGTH WORKOUTS
to a 10-rep set
■ Athletes typically and raises the These can be
lift at a steady pace, TUT tenfold. Plus, done on their own
or consecutively
powering through squatting — more
the eccentric than any other Slower-tempo
(lowering), isometric move — is about workout
(holding) and execution, and >10 pushups:
concentric (raising) a slower tempo 4 seconds down,
portions of a lift. forces you to squat 2 seconds hold,
But greater gains properly. 1 second up Looking for
explosive power?
require a change Tempo training >10 squats: Decrease the weight
of pace. even applies to 6 seconds down, and boost your rep
1 second hold, speed. You’ll soon
A slower tempo thrusters, the 1 second up see more gains than
increases a popular CrossFit ever before.
>5–10 pullups
muscle’s time move: Slow down (depending on
under tension (TUT) in the squat portion ability): Starting
for each rep. The before exploding from the bar,
greater the TUT into a shoulder 2 seconds down,
2 seconds (hold at
(on the lowering or press. Beyond the
bottom), 2 seconds
holding portion), the greater TUT, this (hold at top)
greater the stress encourages proper
on the muscles; that form. A criticism Faster-tempo
leads to optimum of CrossFit is that it workout
hypertrophy, or emphasises speed Do these as fast as
muscle building. at the expense of possible:
As a bonus, this form, and some >10 bench presses
speed encourages athletes, especially using 40% of 1RM moderate resistance
SPEED UP TO FOR A NEW
proper form. newbies, aren’t — 60% of a one-
>10 squat jumps INCREASE PR, MIX UP
A pushup is more ready for ballistic using body weight EXPLOSIVENESS rep max — and THE TEMPO
effective if you movements. A >10 medicine ball maintain a high
spend three to four slower tempo rotational throws ■ On the other effort while moving ■ Alternating
seconds lowering yields a correctly using modest weight hand, working at a quickly. The end of between various
yourself and one performed lift. faster tempo with a set shouldn’t feel tempos will not
to two seconds Trainer less weight is better harder than the only help you break
holding just above Anthony Hobgood when training for beginning. through plateaus,
the floor before recommends slow- power. A quicker Have a 140kg it’ll lead to a more
powering back up. tempo training pace increases bench max? Load focused workout
There’s additional with pullups. This the body’s ability just 80kg and and a more efficient
TUT, and the slower increases TUT to handle rapid blast through gym session
movement recruits and stops the stretch loads; the all three phases. overall. “Tempo is so
more shoulder natural tendency faster movement Or do a squat valuable because
stabiliser muscles of using a body’s also lengthens jump using it serves so many
and better engages momentum to your fascia’s elastic only your body goals,” Hobgood
the core. get through a properties, causing weight. For both says. “You know
A squat becomes set, boosting the muscles to contract workouts, you’re the moves; this just
extra challenging number of pullups more forcefully. combining speed changes things up
if your eccentric an athlete can do. Focus on and strength. to improve results.”
● ● ●
Q: I find coffee Coffee is a staple in many of our diets. Morning, noon and night (although I don’t
THEDIET helpful for training

and getting
recommend caffeine in the evening) you’ll find people drinking cup after cup.
However, new research is showing that perhaps hot coffee isn’t our best bet.
DOCTOR through the day
but it gives me
Coffee contains many phytochemicals, antioxidants and other nutrients
that research has shown are beneficial to our bodies. But unfortunately, it can
TRAINER MOODI reflux. Should sometimes cause acid reflux or similar issues. Luckily, you can still have your
DENNAOUI I give it up?
ANSWERS YOUR daily coffee served cold to avoid these symptoms. Coffee brewed hot is far
DAV I D , G E E LO N G
QUERIES ABOUT more acidic. When you drink high-acidity coffee your body’s pH becomes
MUSCLE-BUILDING unbalanced, often creating discomfort.
AND NUTRITION If drinking hot coffee causes problems, try switching to cold. The benefits will
Brad Swonetz
still be there, but the discomfort won’t. If you prefer hot coffee, brew it cold and
strong, and mix in hot water before you drink it. Making this small change in your
routine could mean the difference between feeling bad and feeling better.

● Game Changers Get lean
Salad bar Our “bar” fight winners THE FLAB

BLASTER
smackdown
In our head-to-head salad contest, the
ingredients in green came out on top: FAT- LO S S T I P S F R O M
THE WORLD’S MOST
FA M O U S T R A I N E R
Spinach OR Mixed leafy greens
Spinach is packed with vitamins — not the case BY G U N N A R P E T E R S O N
After all the holiday feasts and summer with mesclun, a combo of less nutritious greens.
A barbies most of us are ready to race back
to the salvation of the salad bar. The huge Chicken OR Steak
choice of ingredients can be daunting, though, so we Three times leaner, with half the calories and more
compared the most popular salad fixings to see which protein, chicken easily beats steak.
have the fewest calories, the most nutrients and the
Kidney beans OR Black beans
best chance of keeping you full all day.
All beans are similar in nutrients, but we give black
What’s the minimum
beans the edge for slightly higher protein and fibre. amount of exercise
I can do and still see
A good salad is light Tofu OR Egg results?
on fat and high in
vitamins and fibre. While tofu wins “calories by weight”, near-
perfect eggs have more protein and vitamins.
■ What year did
Salmon OR Tuna you graduate from
the University of
Tuna is a bit leaner and has more protein, but Underachievement?
salmon has near triple the heart-smart omega-3s.
Seriously, “the
minimum” — that’s what
Cheddar OR Feta you want to know?
Feta has about half the calories of cheddar and The way you do
is almost 30% lower in fat. anything is the way you
do everything. Think
Cauliflower OR Broccoli about that: If you look
These veggies are similar in calories, but broccoli
for the minimum you
has more calcium, iron and vitamins C and K. have to do, you’ll get the
minimum out of it. And
Almonds OR Walnuts
that’s across the board
— you’ll always leave
You can’t go wrong with nuts, but almonds have something on the table
better macros for fat, protein and vitamin E.
and never reach your
full potential.
Bacon OR Ham So, fine: If you
An easy choice: Bacon has almost five times the follow government
fat of ham and more than three times the calories! health recommendations
to get at least 150
Tomatoes OR Carrots minutes of moderate
(or 75 minutes of
Tomatoes ace out carrots for their slightly better
carbs and calories. vigorous) aerobic
activity a week,
OR
and pair that
Beetroot Red cabbage
with a decent diet
From top: Jens Mor tensen/Galler y Stock; T VK8 8 8/Get t y; Juliachka/Get t y
These two are much the same in nutrients, but we and adequate sleep,
pick red cabbage for more vitamin A, B 6, C and K.
you won’t become
morbidly obese.
Dried cranberries OR Raisins Or you can aim for 45
Though similar in macros, raisins have less sugar to 90 minutes a day, five
— dried cranberries often have added sugar! to six days a week, with
workouts that combine
Order a multijoint strength
moves and high-
diet-friendly MF TOP PICK intensity intervals (plus
salad — by Sumo Salad some steady-state
choosing cardio before or after),
from and eat clean food,
You don’t have to be a salad-dodger anymore. Nor drink lots of water and
our list of do you have to waste valuable video game-playing shoot for eight hours
PORTION champs. time making one. Sumo salads are created fresh to
of sleep a night, and
OF THE
MONTH
order and can be tailored to high-protein, low-carb,
see what those results
low-cholesterol, low-sugar, low-fat or dairy-free
look like.
¼ CUP ALMONDS diets. Check out one of their many bars across Australia.
sumosalad.com Your life, your choice!
=
1 GOLF BALL

WHAT
ARE YOU
MADE OF?
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measure it, you can manage it. Phone: 1800 10 11 63
● Game Changers Boxing
Snap your
fist, then pull
back for a
proper punch.
Enter
thering
Boxing ticks all the right training criteria:
It’s anaerobic! Muscle toning! Core sculpting!
And whether they’re grimy or sparkling,
boxing gyms have become beacons of total-
body fitness. Plus, you’ll never have more
fun hitting things with all your might. Ready
to go a few rounds? Step this way.
By Mike Woods
Photograph by James Ryang

Boxing gyms have come a long
way from the gritty, dank caves
Rocky prowled in frosty predawn
hours. Just as we had the luxury-
climbing-gym revolution last year
— when men skipped the treadmill
to flex their bouldering skills — we’re
now witnessing an explosion of ultra-
high-end boxing temples. In the US
it’s big business. Take the gleaming
Rumble, which opened a 560m2
location in New York last January.
At this knockdown palace, which
is partly co-owned by a former
Google executive, you can work
on full-body toning while hitting
an aqua heavy bag, which is much
easier on the joints and tendons.
“Our clients don’t just punch a bag
for 45 minutes. We have weights
and benches,” says Eugene Remm,
a Rumble co-owner. “Add our overall Pugilist 101
cleanliness, and nobody thinks
‘boxing.’” The phenomenon is bound
to take off here as gyms like the
The beginner’s guide
Corporate Fitness Centre in Sydney’s
Surry Hills combine traditional
to picking a boxing gym
boxing fixtures — ring and bags — Before you ou’ve hit heavy bags wrapped never caught a wave
with a yoga and Brazilian jiu-jitsu can pull on the
gloves, you need
Y YouTube,
and after
with duct tape.
Next, find a trainer.
or swam in the ocean?
And don’t be
area. We totally approve of the watching “Let the owner know intimidated. Sure,
to find the right
rise in boxing gyms, and not just place — and the highlights of Danny Green if you’re interested in there’ll be guys built
because we’ve seen Creed too right trainer. knocking heads into the competition or fitness,” like brick shithouses,
many times. Boxing isn’t just about cheap seats, you’re says Hardy. Then ask who look like they
amped to learn the ropes. about style: Do you could KO Mike Tyson,
fighting — it’s a great workout that Now what? respond better to an but rest assured, the
boosts mental agility, improves You begin by going earful of growls from a camaraderie found
coordination, and blends cardio and to a reputable gym,” grizzled vet, or an arm in boxing gyms is
muscle sculpting. As a famous pug says Heather Hardy, around the shoulder second to none.
the WBC international from a gentler soul? Most boxers are
once said: “Boxing is the only sport featherweight champ. Make sure the gym chill cats who are
where you have to stay on your feet What constitutes as trains “white-collar happy to share tips.
the whole time to be successful.” “reputable” depends on types”, and steer From the banker
Here’s what you need to know your personal preference. clear of anyone lacking throwing soft punches
The gym doesn’t have ring time. to the gun welterweight
before you step into the ring and
to be beautiful — it can Why? Would you take prospect, they’re
cop your first blow on the melon. be a hole-in-the-wall surfing lessons from all there to better
reeking of Dencorub, with an instructor who’d themselves.

● Game Changers Boxing
Avoid this fate
by slipping or
ducking the next
THE TRAINING left hook that
ALONE WILL comes your way.
SMASH YOUR
BODY LIKE
NEVER
BEFORE.
HOW TO
A TAKE A PUNCH
bout to get clocked? Here’s
how to avoid hitting the mat. Keep
your eyes open — don’t blink — and
focus on your opponent’s chest to
spot any muscle movements that’ll
indicate an incoming bell ringer. Next,
“slip” the punch, which means moving
your head to the side — that way,
you’ll deflect the hook’s full force.
Finally, tuck your chin. This is a matter
of discipline, but it’s the best way to
prevent an embarrassing TKO.
YOUR TOTAL-BODY 1
Group class BOXING WORKOUT

or one-on- The beauty of boxing workouts is that you can still become a mini Mundine
one? whether you make it to the gym or not. Done right, this boxing workout will
■
eventually transform you into a sweet science god.
Group gigs
are great for
Spinning, but in
STEP 1 learn to stay balanced the bag for three to four
Stretch when you punch. It also rounds, make sure to
the boxing space?
No muscle goes unused, puts your hammies, snap the punch before
There’s something so spend five to 10 3
adductors, quads and you bring the hand back.
to be said for starting minutes before the calves to work as you
out by yourself bell rings stretching STEP 5
move laterally. Start with
and locking down every body part. Work Hit the speed bag
three rounds, sliding and
the basics. In a one- those hamstrings: popping combos — which Fast-twitch muscles
on-one class you Stand straight and bend helps refine your evasion pop as the speed bag
get all the attention over, with your fingers techniques — while goes rat-a-tat. The
and your trainer touching the floor. To goal is to build combos,
C ock wise from top ef t: Jorg Badura; United Ar tists/Photofrest; Nick Ferrari; Prop
picturing a foe in your

can focus on prevent tearing your face. You’ll eventually be which will improve Boxing gym essentials
technique and shoulder muscles, place able to shadowbox for 15 shoulder strength and
weaknesses, which your hand against a wall minutes (five rounds) and train you to keep your Punch Equipment Trophy Getters
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TIME TO BE Shadowbox helps hone your body movement, sub in a safe for your next sparring or bag work.
SUCCESSFUL. This drill helps you movements. As you hit double-end bag. $12.99, punchequipment.com

● Game Changers Metabolism
stoke the fire doesn’t ■ Yes, and it’s simple
work,” says Leaman. to do.
“It’s better to focus on “In an oxygen deficit
nutrient deficiencies. you’re effectively
One of the easiest anaemic, even if it’s not
things to take is coming from an iron
methylated B vitamins deficiency,” says
— methylated Leaman. “Most of your
A diet high in B
meaning that it’s body’s processes are
vitamins — found
in leafy green
already broken down oxidative, so just
veg — will help you into its usable form. learning to breathe
achieve a healthy Stress, high sugar better can help them to
metabolism. consumption and lack run more efficiently.
of sleep all deplete B Try yogic breathing:
vitamins, and you spend some time
need them for a learning to breathe
number of metabolic through your stomach
processes.” Eat more instead of through
leafy greens or invest your chest — or doing
in a supplement. 4-7-8 breathing, where
you breathe in for four
Whattraining should seconds, hold for
Ido? seven, and breathe out
for eight. You’re
■ Slow it down
calming your
It turns out that breathing down,
steady-state cardio getting rid of a lot of
efforts aren’t as carbon dioxide, nobody
useless as the HIIT knows you’re doing it,
crowd might have you and it’ll melt fat.”
believe. “If you aren’t
bringing enough WhatelsecanIdo
oxygen into your that’seasy?
system you can’t
oxidise carbohydrates ■ Drink more water
or fats appropriately,” “Everyone knows this,
says Leaman. “That but chances are you’re
means you aren’t not getting enough,”
going to get lean as says Leaman. “You
Fuelling the fire

fast as you’d like — plus should drink at least
all the anaerobic work two litres a day, more
you’re doing jacks up if you exercise.”
your sympathetic
nervous system. To get AnythingIshouldn’t
Get your metabolism firing on all cylinders and you’ll burn fat all day long.
things in balance, add bedoing?
long, slow cardio
■ Ordering “miracle”
efforts to your training.
For health and supps off the internet
Everyone knows your metabolism automatically slows down as
long-term fat loss, it’s “The weight-loss drug
E you age, right? Well, no. True, metabolism is linked to lean mass —
and since falling androgen levels mean maintaining muscle gets about weightlifting
and aerobic work.”
DNP works, but the
side effect is that it can
tougher the older you are, inactive people will certainly see a drop- kill you,” says Leaman.
off as they swap playing touch footy for watching Friday Night Football. Keep Areyousayinggetting “It’s used as a pesticide,
enough muscle on board, though, and there’s no reason you’ll see a downturn. more oxygen can help? and it can melt you
from the inside.”
But however old you messages sent to your ShouldIbeeatingsix

are, what can you do to brain by your body, mealsadaytofireup
improve matters? telling it how much it mymetabolism? CHILLOUT
First, you need to needs to keep going.
understand what your “What that means is ■ No Can cooling yourself down really speed up your
metabolism does. that if any of these It’s true that you get metabolism? In short: maybe. “There’s been
Basically, it’s the chemical processes a brief metabolism some recent coverage of how cold affects
process via which get derailed, so does surge when you eat, your body’s brown adipose tissue – the fat
nutrients in food are your metabolism,” but the size of the that helps to regulate body temperature,”
broken down to fuel says nutritionist Luke says Leaman. “What we’re figuring out is that
spike corresponds to
your body’s functions cold therapy — training in the cold with as few
Leaman. So even if the size of the feed. So
clothes as you can handle — can kick-start fat
— but to complicate you’re crushing it in three big meals a day loss, if it’s done correctly.” Even turning your
things slightly, the the gym, your fat will have the same shower down a couple of notches might help
speed of your might stick around. cumulative effect as — but until more research is done, the more
metabolism depends Here’s what you need five or six small ones. tried-and-tested solutions here are a surer bet.
on complex chemical to know. “Eating more meals to

● Game Changers Motivation
01
I don’t have time
■ It’s an appealing
rationalisation to
make: you haven’t got
a spare hour to spend
at the gym so you
might as well write
off exercise entirely.
Trouble is, it isn’t
true. Research from
McMaster University
in Canada indicates
that exercising
twice a week for 20
minutes each time
can lead to “significant
improvements
in fitness”.
The secret is bursts
of high-intensity
effort followed by
minute-long rests.
“For a short workout
that’s a brilliant
conditioning tool yet
still helps with muscle
gain, nothing beats a
barbell complex,” says
strength coach Chet
Morjaria. “A barbell
complex is simply a
series of exercises
done one after the
other without putting
the bar down.”
Do five rounds of ten
reps of the following
barbell moves without
putting the weight
down between
moves: deadlift,
bent-over row, push
press, back squat.
02
I always feel tired
■ When making it
through the daily
commute/work/
TV grind is leaving
you exhausted,
anything else seems
No more cop-outs!
like a Herculean
task. The solution is
almost too obvious.
“Sleep is crucial,
yet often neglected,”
Want to build a stronger, It’s all too easy to find an excuse to get out of going says Morjaria. “And
leaner body? Ditch to the gym. But while missing the odd session won’t the quality of your
I sleep is as important,
the lame excuses and derail your efforts to build a fitter and healthier
if not more so, than
start making progress. body, making a habit of it certainly will. And how many hours.
while we are more cash-strapped, time-limited and energy- To improve it, avoid
drained than ever before, it doesn’t mean working out should blue lights in the
ever be below catching Pokémon on your to-do list. Follow evening (this includes
these five tips to turn your procrastination into motivation. TVs, computers and

phones) because they
suppress melatonin,
04 watch you compete.
Pictures of me doing
The Coach
He won’t cop bullshit from anyone!
the hormone that My family life is busy an obstacle race have
causes sleepiness. gained legendary
■ It’s tempting
Also invest in blackout status in our house.”
to look at single/
curtains. Deeper
childless mates and
sleep at night will
boost your energy
during the day.”
conclude that they
must have unlimited 05
time to train. While I’m carrying
When the dawn an injury
that may be partly
arrives, embrace it
true, it’s no excuse
— sunlight’s the best ■ If you don’t want to
if you haven’t, says
source of vitamin D. let it prevent you from
Neil Sinclair, a former
“Take every chance getting fit, you need
soldier and author
to get out in the to stop complaining.
of CommandoDad.
sun,” says Morjaria. “If an old injury
“Sacrifice
“A lack of vitamin D is bothering you,
everything that you
can negatively affect chances are you BOOZE BLUES
don’t know to be a
sleep, recovery and gave up and didn’t
productive use of Coach, my drinking is out of control. It went
appetite, which can bother doing proper from a few wines a night to a bottle, and now
your time,” Sinclair
lead to fatigue. rehabilitation,” says a bottle and a few beers most nights. It’s
says. “If you can’t
Eastham. “So the starting to affect my social life and work, plus
train because you
first step is to find my training has fallen away. I’ve tried quitting
03 need to schedule it
alongside playing on
someone who can
guide you through
completely, but I keep getting dragged back. I’m
worried it’s going to escalate further. What can
I don’t have any kit the PS4, you need I do? A NDREW, SYDNEY
a rehab program.
to re-evaluate your
■ Whether you goals. And gain home
There’s always ■ Son, you’ve just — three and six months
can’t afford gym something you can done the hardest part: — from alcohol. The
support — I explained
membership or you’re do, but it’s usually recognising the problem thing is, it sounds like
to my wife why I
frequently stuck in simple and mundane and seeking ways to you haven’t gone
wanted to train, then address it. First off, see a
cramped hotel rooms, so it puts people off. completely off the rails,
worked to ensure she GP. There are drugs they but it may happen. My
it’s tempting to write Balance training is
had as much free time can prescribe that might suggestions might help
off training because challenging and will
as I had training time.” be able to help you wean you tame the beast
you’ve got no access test your stability
Finally, you could yourself off the stuff. before you find yourself
to a squat rack. while strengthening
double up. “Making Secondly, there are with a serious bottle-of-
“Humans can squat, supporting
your training a books you can read: Kick whisky-a-night drinking
lunge, push and pull, muscles that are the Drink by Jason Vale,
family activity will problem. If things are
and move in three often the cause of and Allen Carr’s Easy Way getting worse, you can
let you train during
planes of movement,” injury or pain.” to Control Alcohol. And always call the AA
normal hours and
says performance then there’s Hello Sunday helpline at 1300 222 222
set an example to
coach Tom Eastham. Morning, a forum website or go to: aa.org.au .
your children,” says that encourages and
“These are our basic Good luck, fella. You
Sinclair. “Take them Exercising twice a week for supports long breaks can do this.
movements and you
to a park and do
can do them without
some laps, and if you
just 20 minutes at a time can
any specialised
can, take them to lead to significant fitness gains. A D U LT E R E R ’ S R E G R E T
equipment. You can
put together a workout Coach, I had an affair with a younger woman. It
lasted four months and now it’s over. My wife
that combines these
never found out. It made me realise that I do
and do it anywhere,
love my wife and I want to stay with my family,
while embracing your Stub out bad habits but I feel I should come clean and tell her.
newfound freedom Should I? BRET T, NEWCASTLE
to move your body Cut out your Have a word
as nature intended.” unhealthy Got an unhealthy craving? Talk to yourself ■ OK, you stuffed up big were to almost let the
For a training behaviour today time, but don’t make it whole thing go down the
in the second person. Going over the pros
session that will by building cast- worse. You only want toilet. Spend the next year
and cons in your head as a friend would do
iron willpower to tell her to unburden redeeming yourself, being
push you to your helped subjects make healthier decisions in
yourself of the guilt so kind and supportive,
limits whatever your a study at the University of North Carolina.
she can share some of showing gratitude to her.
environment, try the emotional pain you’re The guilt you feel will
the classic CrossFit Stop stressing
feeling now. You think diminish and you could
workout known as Stressed subjects in a diet study faltered
that’s fair, dipstick? Your actually come out of this
Cindy. This involves before non-stressed colleagues, according
mistake causes her hurt. with a better marriage.
to the New York Obesity Nutrition Research
doing five pullups, ten No way, sunshine. This is
Center. Identify your biggest source of stress,
pushups and 15 squats what you do: STFU! You
then take steps to minimise its impact.
as many times as are taking this one to the
grave. And every time YOU ONLY WANT
possible in 20 minutes. Eat a snack TO UNBURDEN
If you haven’t got a your sweet, faithful,
Self-control is at its lowest ebb when our
understanding wife does YOURSELF SO
pullup bar, throw a blood sugar levels are low and our brain is YOU CAN SHARE
something nice for you,
towel over the top of a
Discipline dilemma. short on fuel, according to research from Florida
remember what a twit you THE GUILT.
sturdy door (to protect Some things you State University. Next time you wobble, grab
your hands, not the just can’t resist! a banana or some nuts to feed your brain fast. Got something health- or fitness-related to ask The Coach? Email
door) and get to it. your burning questions to info@mensfitnessmagazine.com.au.
● Game Changers Inspiration
“I want my kids to see me on

stage and for my family to be
proud of me — I want them to
see I’m a changed person.”
— 30g per meal — chemical temptations

Peter avoided what within prison walls
he calls “slop in a box” — “there are more
prison fare, and spent drugs inside than
his $100 a week out,” he says — and
TALE OF THE SCALE allowance on forty steering clear of
PETER RYAN 185g tins of tuna and junk-eating inmates:
rice, adding in a few “all they do is eat
AGE: 40 veggies from dinner. lollies and chocolate
HEIGHT: 185CM Combined with power all the time”.
WAS: 113KG, walking — he would He is now at 9%
105CM WAIST crank out 240 lengths bodyfat and totally
of the 25m-long yard pumped for his
NOW: 95KG,
85CM WAIST (6km) at a time — and release, which is on
stair step-ups, the March 31. Already
weight began to drop he has entered a
off him. body-building
He overcame the competition to take
lack of equipment place in May.
by inventing his “I want my kids to
own, filling a garbage see me on stage and
bag with water and for my family to be
attaching it to a proud of me,” Peter
broom handle to says of his amazing
mimic a 15kg transformation. “I
dumbbell. He was want them to see I’m
Insidejob also reading Men’s

Fitness — the jail has
a subscription — and
after scrutinising our
a changed person.”
When he gets out
Peter will need every
ounce of willpower to
Despite being in prison, Peter Ryan has shed 18kg, dropped to 9% bodyfat
workouts he began to stay clean and keep
and built a ripped physique — all without equipment. develop the idea of his body in shape — in
becoming a physique some ways it is easier
competitor. to focus on fitness
Four months in, he and nutrition inside
was down to 85kg, a because there are
“I thought given a two-and a about the prison yard loss of 18kg, but he fewer distractions
I’d failed, half year non-parole trying to get a handle needed to stack on — but he feels he is
“I that I was sentence at South on life again. It was bulk if he was to up for the battle: “I am
a f…-up, Coast Correctional there, while reading achieve his aim. stronger physically
that I’d let everyone Centre in Nowra on a Jack Reacher novel, To that end, he and mentally than
down — I wanted to the NSW south coast. that, he says, “the astounded wardens before,” says. “And
redeem myself,” says He lost his successful switch flicked”. “I got by walking lunges what I have with
Peter, 40. business — he had up and said: ‘No more.’” the length of the yard my transformation
Things started to employed 12 people He decided that with an 80kg inmate is a healthy
go awry for him four — his marriage fitness and building a on his back and did obsession. I’m also
years ago. A licensed collapsed and he was body he could be proud handstand pushups planning to work as
builder working in separated from his of would be his path to one-handed. a carpenter again.”
Sydney, he injured two young children. redemption — but doing “The screws had And he’s dead
his back on site and “I had done a real it behind bars without never seen anything keen to join a gym.
became addicted to job on myself,” he a gym, on fat- and like it,” Peter says. “I really want to see
pain-killing says. “I was shattered. carb-heavy food, would He also smashed how much I can
medication. My whole world had take super-human 1,000 crunches every bench press and
Trapped in a caved in.” focus and discipline. second day. deadlift. I’ve been
downward spiral, he Forced to detox in To get the requisite Probably the most able to squat a 130kg
was later caught jail, Peter ballooned amount of protein into difficult challenge guy on my shoulders
dealing drugs and to 113kg and moped his body to build muscle was resisting the in prison.” ■
If you’ve a story like Peter’s you’d like to share, send an email to ashley@mensfitnessmagazine.com.au with clear before and after photos (photos must be at least 1MB each).

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● Game Changers Nutrition
The diet of Ikaria,
Greece, “the island
where people
forget to die”,
features tomatoes,
wild mushrooms
and wild greens.
Foreverfuel
WANT TO LIVE TO BE 100? THE PEOPLE IN SEVEN AREAS AROUND THE WORLD
DO JUST THAT — AND WE HAVE THEIR SECRETS.
BY NILS BERNSTEIN PHOTOGRAPHS BY LINDA XIAO
On the menu in Okinawa:
brown seaweed, pork
and bitter melon, which
looks like ugly cucumber.
Can you eat your way to a long life?

People in a handful of regions across
the globe apparently do. Author Dan
Buettner identified seven so-called “blue
zones” — places where residents often
live past 100 — and analysed the factors
that may explain it. Along with lifestyle,
nutrition is key. So pick some favorites
from each and start beating the odds!
IKARIA, OKINAWA, SARDINIA, SOUTHERN NICOYA,

GREECE JAPAN ITALY SWEDEN COSTA RICA
HOW TO LIVE
■ Called “the ■ Why such (ALMOST) ■ Carbo-loading ■ Scandinavia’s ■ This Costa Rican
island where longevity among FOREVER for long life? quality of life peninsula’s diet is
people forget Okinawans? Could The basic principles Sardinians eat (low crime, free similar to the rest
to die” in Diane be their superfood followed by citizens gobs of pasta health care) offers of Latin America’s
of “blue zones”
Kochilas’ cookbook intake: Turmeric and whole-grain some non-dietary but with a few key
on its food, Ikaria is a favourite here, The diet breads — even reasons for differences: The
is a hotbed of old- as is go-to veggie ● Plant-based, their famed soup, long lives. Still, fruit of its peach
agers who follow bitter melon — though not entirely zuppa gallurese, something about palm tree is said to
vegetarian
a Med-type diet both thought to be ●
is a sort of bread the hearty cuisine fight cancer, and
Lotsa legumes
but eat less meat disease fighters. — beans, lentils, casserole. Could of Sweden’s its wild ginger is
than most Greeks; Most foods are peas be the omega-3s Öland, Småland, a potent anti-
● Mostly organic
farm or forage stir-fried quickly in they get from and Skåne (their inflammatory.
and local
many foods; and minimal oil. ● Heavy on whole
shellfish and dairy flavonoid-packed Plus, little milk or
proudly admit KEY FOODS: Brown grains or the crazy-high black currants, processed food is
they fornicate like seaweeds (hijiki, polyphenols in the perhaps?) keeps consumed.
Food st yling by Hadas Smirnof f; Prop st yling by Maeve Sheridan
bunnies into their wakame, kombu), The lifestyle local red wine… them hanging on. K E Y F O O D S : Black
twilight years. ● Not much smoking
bitter melon, KEY FOODS: KEY FOODS: Oily fish beans, corn
● Close family Shellfish (clams,
KEY FOODS:Wild turmeric, tofu, connections
like salmon and tortillas, winter
greens, olive oil, sweet potato, lots ●
mussels, lobster); herring, whole squash, ginger,
Regular social
chickpeas, lentils, of all forms of pork, engagement sheep’s/goat’s grains like rye eggs, yucca,
black-eyed peas, garlic, green tea, ● Constant milk; tomatoes, and buckwheat, plantains, yams,
moderate almonds, fava
lemons, goat-milk brown rice physical activity berries, peas, oats, tropical fruits
cheese, potatoes, beans, chickpeas, yoghurt, root (bananas, papaya,
Goya
D I S H T O T R Y:
tomatoes, wild flat bread, saffron, vegetables mango, guava,
chanpuru: stir-
mushrooms, sage, fennel, red wine peach palms)
fried bitter melon, D I S H T O T R Y:
rosemary egg, tofu, and Fregola
D I S H T O T R Y: Fiskbullar med D I S H T O T R Y: Gallo
D I S H T O T R Y: thinly sliced pork sarda con arselle rotmos och ärtor: pinto: rice, black
Hortopita: filo pie e zafferano: fish cakes with beans, fried egg,
made with wild semolina pasta mashed and corn tortillas
greens with clams and swede and peas
saffron
● Game Changers Nutrition
Grazie,
Rosemary!
Loma Linda’s Seventh
Day Adventists
thrive on fresh foods,
■ The diet of the
seventh “blue
zone,” the Italian coastal
whole grains — and town of Acciaroli, is like
that of most of southern
not a gram of meat.
Italy, but with one
addition: wild rosemary,
eaten all day, every day.
The local herb’s intense
aroma suggests it has
even more antibacterial,
antioxidant, anti-
inflammatory, and
circulatory- and
memory-boosting
properties than
ordinary rosemary.
Bonus: Dried rosemary
retains most of the
nutrients of fresh.
Tip
Buy organic rosemary
to avoid nutrient-killing
irradiation.
LOMA LINDA,
US
■ Loma Linda
in California
has one of the
world’s largest
concentrations
of Seventh Day
Adventists, who—
believing the body
and soul to be
one — spurn meat,
most rich foods,
booze, cigs and
caffeine. But some
do eat fish — and,
sorry, Adventist
vegans, but
pesco-vegetarian
Adventists live
longer than you do.
KEY FOODS:Whole
grains (oats,
barley, quinoa),
beans, lentils, peas,
chickpeas, citrus,
whole-wheat bread,
almonds, soy milk,
salmon, avocado
D I S H T O T R Y: Black-
bean burger with

avocado and tomato

THE FIT GAMER
OPTIC GAMING’S
H A LO M A S T E R A N D
R E S I D E N T GY M R AT
M I C H A E L “ F L A M E SW O R D ”
C H AV E S
What are the go-to

weightlifting moves
that’ll max both my
lifting and gaming
potential?
The thud of swords against shields and armoured ■ The most important
chests is part of the excitement of For Honor.
moves I do are
compound lifts —
like deadlifts, bench
Unleashyourinnerwarrior
Go for glory as a knight, Viking or samurai in Ubisoft’s brutal, blood-tingling For Honor. By Mike Rougeau
presses, and squats —
because they train the
neural pathways of my
brain to actively fire
multiple muscle groups
■
at the same time. That
The biggest focused ForHonor rock-paper-scissors: Campaigns in way, I’m priming those
video games introduces a much Flick between multiplayer “Faction signals — whether from
of 2016, as in every more up-close- stances (left, right Wars” last real- my brain to my fingers
other year, were and-personal style and high) to defend world weeks; (to pick up that bar) or
almost universally of killing. against attacks and when the dust to my hips (for power
of the shooter Set in a world of launch your own. settles and the to lift) — to perform
optimally even if I’m
variety: Titanfall knights, Vikings And regardless smoke clears, the
not exercising.
2,Battlefield1, and samurai, it’s of which warrior victors get the Secondly, deadlifts
even the cartoony an all-out brawl, you choose, you spoils, like warrior work your grip like no
Overwatch.Their offering players can switch among customisation other. Even after I’ve
macho arsenals and the promise of a dozen unique options. They can played eight hours a
familiar gameplay glory in battle fighting styles — also opt to plunder day (or even all night),
scratched the itch before crushing each designed by the in-game world my finger movements
still feel effortless;
many gamers feel if their skulls under real-life masters and control a
I’ve trained them to
their trigger fingers broadswords, in weaponry — so nameless warrior, adapt to the constant
go too long without katanas and when you engage like a Viking Raider demands I put on them.
popping a foe’s head morning stars. with foes on the who challenges and A lot of gamers like
like a cherry. ForHonor’s battlefield, mind seeks to overthrow me, who play first-
But variety is the unique combat games, feints, and the ruthless person-shooter games,
killstreak of life, and system is a multi- parries are crucial chieftain Ragnar. struggle with forearm
and finger strength.
Ubisoft’s combat- layered game of to survival. Why? ForHonor.
But doing deadlifts
with a mixed grip —
one overhand, one
underhand — makes
What I play on my smartphone holding a controller for
BMX biker Nigel Sylvester hours much easier.
I also deadlift with
■ Video games help me hone my hand-eye coordination, but I’m always

busy doing a million things, so I usually play only when I’m flying.
I was hooked on Temple Run for a while. I liked the superfast game
heavier and heavier
weights, so when I’m
playing multiple days in
speed and collecting characters, each of which had different abilities. a row at a tournament,
My favourite was Scarlett Fox — she’s more agile than the others. the constant stress of
My new obsession is Dots. Since I’m naturally curious and like solving old holding the controller
puzzles, it’s the perfect game for me. When I play it, I keep all distractions doesn’t bother my
to a minimum. I raise the brightness on my iPhone 6S screen so I can see hands. My brain and
everything really well, listen to some Young Thug or J Cole and just zone out. body are equipped to
work in tandem.

● Game Changers Dating
Howtofight
(your way tosizzlingmake-up sex)
Of all the ways to entice her into bed — an
erotic whisper, a deep kiss — a fair fight is
by far the most underrated. By Sarah Rose
ake-up sex can be the most intense

romantic experience of your life.
M Sadly, it takes the apocalypse to get
there. Arguments are emotionally
taxing and potentially catastrophic. If quarrels are
inevitable — and they are — keep your costs low:
Learn to fight your way gently to a toe-curling,
earth-shattering, multiorgasmic cease-fire.
Here’s how to get to yes, yes, oh, yes.
she’ll be reminded you

Use the Jedi
have them. Women love
mind trick
men with feelings.
Repeat after her. When
she says, “You were
Comfort her
supposed to do X,” you
She might cry. She’s
have one line: “You think
a weeper. Crying isn’t
I was supposed to X.”
about manipulating you;
This makes her feel
it’s about feeling sad
listened to and validated.
and being vulnerable.
The fight is half over
Recognise her tears as
once you repeat her
a call for tenderness,
premise. Obi Wan Kenobi
and answer the phone:
never said it, but the
Take a time-out, then
Force works on the
be warm — you’ll be
strong-minded, too.
a decent person
and run up the
Memorise poetry
relationship points
Good arguments have
at the same time.
rhythm: Acknowledge
her point of view.
Don’t fix
Briefly explain yours. the problem
Acknowledge her point
You see a nail. You
of view again. “Gosh, I
have a hammer. Why
can see how X seems
not use it? Because
neglectful, but that
she doesn’t want a
wasn’t my intention,
solution; she wants
and I’m sad X came
you to listen to her talk
across that way.”
about the nail. Talk and
Repeat it like the
sex are connected for
verses of a song. SAYING Learn to apologise Practise necessarily the emotion
women — you can’t get
YOU’RE SORRY Saying “I’m sorry” relationship hygiene attached to it. It’s like a
to the naked resolution DOESN’T MEAN
Be selfish doesn’t mean “you’re If you’re a conflict vaccine — a daily dose
without the talk. YOU’RE RIGHT
Don’t point a finger right and I’m wrong,” avoider establish good of a poison that might
Let her talk, OR WRONG — IT habits. Every day, each otherwise kill you.
and make accusations it means you’re sorry.
listen, listen more, MEANS YOU’RE
— it only raises the RECOGNISING And you are. You of you swallows the Relationship fights aren’t
fast-forward to
temperature, so HER PAIN. love her, she’s in pain, bitter pill of naming one zero-sum; she doesn’t
the horizontal
she’ll double down on that blows. Never little thing that annoys have to lose for you to
reconciliation. It’ll be
defence. Neutralise her use the conditional you, followed by a win. You’re both better
infinitely easier to fix
opposition by beginning tense in an apology, chaser of one thing that off winning. So tell her
things — to hammer
every single sentence “I’m sorry if you feel makes you feel loved. she’s right, and make it
that nail — after you’ve
with the same two this way,” that’s just This quick routine lets easy for her to say you’re
both enjoyed a good
words: “I feel.” Start passive-aggressive you share info about right. Then make out
scrump in the sack.
with your feelings and jackassery. a problem, but not while you make up.

HIGH PERFORMANCE
HAIR TREATMENT
RANGE

to #SurvivedSuicide


BY
ihls.com.au
or call
1300 557 224
R MEN’S FITNESS PROMOTION
O
F ’S
H A N
RC LIMA
A A
SESTR ST
R E
U AU TT
O
FI
FIT BLOKE
CHA L L E N G E 2 0 1 7 Challenge.
to the tes t at the Men’s Fitness 2017 Fit Bloke
guy in your gym? Pu t it heap of fantastic
Reckon you’re the fittest ges of Me n’s Fit nes s bu t you’ll head home with a
appear in the pa . What are you wating for
?
If you win, you’ll not only training gear and health products
pri zes , including
WHAT’S THE WHAT ARE WHAT THEN?

CHALLENGE? THE EXERCISES?
■ If you’re selected to
■ The MF Fit Bloke Challenge ■ We’re not going to tell you compete, someone from
is a fitness competition exactly, but we will say they Men’s Fitness will be in
comprising several might include box jumps, touch before the event.
demanding physical tests. pullups, kettlebell swings, You’ll be sent information
It’s staged at the Fitness rowing and deadlifts. about the challenge and
Show (fitness-show.com.au) Overall, the exercises will tickets to the Fitness Show.
in Darling Harbour in Sydney test your speed, strength,
from April 28-30. Entry stamina, endurance and
to the comp is free, but mental toughness and
competitor numbers are they’re against the clock. It
limited. The Challenge will be won’t be easy. And you’ll be
held over three days (Friday, competing head-to-head WHEN: APRIL 28,
Saturday and Sunday), on stage in front of a live 29 AND 30, 2017,
culminating with a grand audience. There are no
final on Sunday, April 30. weight categories, but
FROM 10AM TO 5PM
you do have to be over 18. WHERE: DARLING
Check out mensfitness HARBOUR, SYDNEY
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KEANU
REEVES
WA N T S
TO
FIGHT
Somehow, after a lifetime of playing iconic badasses — heroic cops,
a hacker named Neo, a certain “Eff Bee Eye” agent — Keanu Reeves, at
52, remains one of the most enigmatic figures in Hollywood. But here the
always-guarded actor opens up — about his life, his past hits, his latest project
(John Wick: Chapter 2), and his eternally youthful physique — while making
one thing very clear: He’s still ready to kick lots of arse.
BY D AV I D K AT Z
PHOTOGRAPHS BY DOUG INGLISH

‘‘Do Y O U L I K E A C T I O N M O V I E S ? ” A S K S K E A N U R E E V E S , U N A B L E T O C O N T A I N H I S E X C I T E M E N T, A S
H E L E A D S M E O N A T O U R O F 8 7 E L E V E N A C T I O N D E S I G N , A GY M , P R O D U C T I O N C O M PA N Y A N D
C H O R E O G R A P H Y S T U D I O L O C A T E D N E A R L O S A N G E L E S A I R P O R T T H A T I S A R G U A B LY T H E W H I T E - H O T
C E N T R E O F M O D E R N M O V I E F I G H T I N G . “ I T ’ S L I K E A T R A I N I N G S C H O O L , A D O J O F O R S T U N T S , ” H E S AY S ,
C L E A R LY P U M P E D T O B E B A C K A T W H A T W A S H I S “ S E C O N D H O M E ” W H I L E H E P R E P P E D F O R A C T I O N
M O V I E J O H N W I C K ( 2 0 1 4 ) A N D T H E N E X T I N S T A L M E N T, J O H N W I C K : C H A P T E R 2 . R E E V E S ’ E N T H U S I A S M
IS A LITTLE SURPRISING, AND NOT BECAUSE THE GUY IS 52. (IN HIS MOD BLACK JACKET EMBLAZONED
W I T H “A R C H ” — T H E M O T O R CYC L E C O M PA N Y H E C O - F O U N D E D — H E D O E S N ’ T LO O K 4 0. ) A N D I T I S N ’ T
B E C A U S E I E X P E C T E D R E E V E S T O B E A J E R K , E I T H E R . T H E T R U T H I S , I H A D N O I D E A W H A T T O E X P E C T,
B E C A U S E K E A N U R E E V E S — A S TA R F O R M O R E T H A N A Q U A R T E R C E N T U Y — H A S A C H I E V E D S O M E T H I N G
R A R E I N T O D AY ’ S C E L E B R I T Y - O B S E S S E D W O R L D : H E ’ S P R E S E R V E D S O M E M Y S T E R Y A B O U T H I M S E L F .
“I’m not looking for a red carpet to walk, and I’m super-stylised violence, insane body count and wry tone.
not trying to have a celebrity footprint,” he says when (“It is funny,” Reeves admits. “But not ha-ha funny.”) It was
I mention that it’s rare to see his name flashing across an odds-defying hit: Made on a small, $15 million budget,
Entertainment Tonight, and it’s even rarer for him to sit it grossed $100 million worldwide, cementing Reeves’
for an extended interview like this one. And while so status, once again, as one of Hollywood’s most appealing
many actors in Hollywood are focused on building their and bankable action heroes.
online “brands”, Reeves seems totally fine with letting the
world of social media entirely pass him by. “I can see the IN 2017, IT’S EASY TO FORGET THAT REEVES IS an unlikely
appeal — it’s just not to my taste,” he says. badass. He first hit it big in comedy, in 1989, with the
Before I meet him, I know a few basic facts: He’s ridiculous Bill & Ted’s Excellent Adventure, about two
unmarried, with no kids. (“I’m an unsuccessful bodacious, underachieving California teenagers travelling
representation of the species,” he jokes.) Also, I know that through time in a phone booth. Not only was Bill & Ted
much of my impression of Reeves is formed by his work, Reeves’ first (but hardly last) surprise hit, earning a
notably his tendency to play stoic heroes — like the Zen-like sequel, but nearly 30 years later people still talk about
savior, Neo, in the record-shattering The Matrix trilogy — a reunion — an effort Reeves supports. “It would be
so I half expect to encounter a quiet, impenetrable monk. absolutely fantastic and ridiculous to play those roles
Instead, Reeves is more like a high-energy action- again,” he says. “Bill and Ted in their 50s?! Excellent.
movie fanboy, rattling off some of the films that 87Eleven
co-founders — veteran stuntmen David Leitch and Chad
Staheleski — have choreographed: The Bourne Legacy,
Fight Club, and, of course, The Matrix, on which Staheleski
served as Reeves’ stunt double. Fifteen years after that “Before a big fight
movie’s smash success, he knew those guys aspired
to direct, and Reeves brought them a project he was
sequence, I still eat
developing about a retired assassin who goes on a bloody a steak. It started
revenge spree after a group of thugs off his dog. on The Matrix. It’s
Reeves would star, and they would direct.
“Just good clean fun,” he says of the movie, with its
totally psychological.”

Bodacious!” (Yes, a writer is currently working on a script.)
For his sudden transformation into arse-kicking leading
man, however, Reeves credits director Kathryn Bigelow, now
known for war movies The Hurt Locker (2008) and Zero Dark
Thirty (2013), but then starting out with Point Break, in 1991.
Bigelow cast a 26-year-old Reeves as an FBI agent embedded
with a band of bank-robbing surfers led by Patrick Swayze. It
was another ridiculous premise, another huge hit for Reeves.
“It was pulpy, it had a real energy,” says Reeves (who hasn’t seen
2015’s failed remake). “I’ve met people over the years who said,
‘I started skydiving because of that movie,’ or ‘I started surfing
because of that movie.’ ”
Reeves jumped from a plane once during production to get
a taste of what it’s like, but he says that his co-star, Swayze, really
caught the bug. “I think he had 30 jumps while we were filming,”
he says. “The insurance company was, like, no. Eventually, he
got a cease-and-desist from the production company.”
Whether it was because of the surfing, the long hair or the
laid-back delivery, Point Break stereotyped Reeves as the ultimate
Southern California underdog — an image only bolstered by
the blockbuster Los Angeles freeway thriller, Speed (1994)
— which still persists today.
The irony is that Reeves isn’t a native Californian, or even an
American. He was born in Beirut, Lebanon, to a British mother
and Chinese-Hawaiian father (his name means “cool breeze”
in Hawaiian) and spent his formative years in Toronto, Canada,
with his costume designer mum and her eclectic group of friends,
including singer Alice Cooper. Reeves still identifies as Canadian,
even if he’s lived in LA since he was 20 years old.
“Those were my formative years, from like, 7 years old on,” he
says. He explains his attachment to his home country as “like the
imprimatur of youth, that early sapling that grows into a tree.”
AS HE LEADS ME UP THE STAIRS TO 87ELEVEN’S ANNEX,WE GET A

bird’s-eye view of the place. Most of the floor space is taken up
by a huge blue mat overhung by cables used for “wire work”, the
suspended choreography that allows actors to dodge bullets midair
“Just good
and pull off impossibly high roundhouses. Today it’s being used by clean fun,”
a stunt team from Logan, Hugh Jackman’s final Wolverine film, and he says of
Reeves looks on with jealousy. “I always want to work out here,”
he says, “just come in and get some more training.”
John Wick’s
For Wick, that meant he had to learn an entirely new discipline: graphic
judo. “I had a little experience in movie fighting,” he says, with violence
typical (and sincere) modesty. “But I’d never done judo.”
He says the form is tricky to fake onscreen because, unlike
and huge
throwing punches, “you really gotta throw someone.” body count.
Reeves adopted a former MMA fighter named Eric Brown as
his sensei. “At the beginning, I didn’t even know where to put
my feet,” he says. “So it was a lot of me learning the basics.” perfect?’” On a huge-budget studio movie that can afford infinite
By the time he flew to New York and Rome to shoot John Wick: takes, that means doing it until it’s right. On a leaner film like
Chapter 2, which expands the mythology behind Wick’s order of Wick, where fights that could have been allotted five days might
assassins and reunites Reeves with The Matrix co-star Laurence get two, it means no room for error. “But that’s part of what
Fishburne, he was a bona fide judo expert. “Keanu is the most makes [a great action film] a pressure cooker,” he says. “It’s the
persistent, non-giving-up guy you’ll ever meet,” says Stahelski. intensity of just trying to do the best you can in the circumstances
“He doesn’t want to act out the part. He wants to be the part.” that you have.”
Reeves loves pushing himself during his action sequences,
though he rejects the word “stunt” for anything he does himself. LOOKING BACK, HE CREDITS POINT BREAK FOR MAKING HIM THINK
“There’s an incredible stuntman who doubles John Wick,” he says. think about his body more. “It was life-changing for me,” he
“They hit him with a car. He’s standing there, and they hit him — says. “It introduced me to fitness and training.” He began working
that’s a stunt. Me? I’ll shoot some guns, flip some people — and with Denise Snyder, who has remained his fitness guru for more
that’s action. So, yeah, I do as much action as I can, because I love than 25 years, and has overseen his body throughout his career.
it — and I love the opportunity to bring the audience along.” “He can get huge,” says Snyder. “That worked for Speed.
Which is one of the reasons why Reeves never enjoys stepping But usually I don’t think for him massiveness works. On John
aside for the sake of his safety. “I hate that, it’s always a drag,” Wick, it’s about his presence, and it can’t come from size. It’s got to
he says. “I want to be able to do everything. Since The Matrix, come from structure. It’s really about pulling his shoulders back.”
I’ve used this term, ‘super-perfect’. As in, ‘Can we get it super- Reeves says that meant not having “huge traps”. “I wanted
to have that back,” he says, “to look like if I grabbed you, you Of course, Reeves, who took in millions for his work on
were in my world now.” The Matrix movies alone, doesn’t need the dough. “Well, I do,”
Reeves isn’t slowing down his exercise regimen these days, he insists, declining to elaborate too much. “It’s a long story
Group; Hair by Nina Paskowitz;
though he admits that the biggest difference between playing an I don’t want to share with you.” Though later he offers a clue:
action hero at 52 versus 25 is the wear and tear on the knees. “I “When you’re friends with someone, you want to help them,
can’t do stairs as fast,” he says. “But if you say ‘action,’ I’ll go.” His you sign something that turns into something else, and that comes
recovery is a little slower, but his endurance is solid. His training back to haunt you.” Still, he says, money is a bad way to make
diet is still simple. “Low sodium, low fat, and the night before a big career choices, and his résumé bears that out. (See: 1991’s My
fight sequence, I still eat a steak. It started on The Matrix. I was like, Own Private Idaho, 1993’s Little Buddha and 2012’s Side by Side,
‘Gotta go eat a steak, Carrie-Anne [Moss, his co-star].’ It’s totally a documentary he produced about Hollywood’s conversion
psychological.” He prefers a nice New York cut, with a little fat on it. from traditional film to digital.) He’s also the guy who started
S t y i n g b y J e a n n e Ya n g / T h e Wa
With Wick behind him, Reeves says he has some “civilian living” a motorbike company five years ago.
Makeup By Geri Oppenheim
ahead of him before he chooses his next project. During these In fact, Reeves actually showed up today on one of his bikes,
periods, he takes it easy. “Steak. Red wine. A nice single malt a gorgeous Arch KRGT-1, what he calls a “performance cruiser”.
with a big ice cube. Ride a motorcycle.” Arch is more than a vanity project, he says. He’s involved in every
Reeves plans to keep the great action movies coming. “You facet of the company, from design and testing to administration.
just gotta find the right one,” he says. “You can’t just do it to do it. The project fits perfectly into what Reeves sees as the guiding
Unless you need the dough, which is a good enough reason.” philosophy of his life: “You’re gonna die — make stuff.”

T H E S E C R E T B E H I N D G E T T I N G S T R O N G ? T H E R E I S N ’ T O N E – I T ’ S S I M P LY A B O U T P I C K I N G
“When you’re strength

training, the best
tool you can use is
the barbell.”
P h o t o g r a p h y G l e n B u r r o w s M o d e l To m W r i g h t

T H E R I G H T M O V E S . F O L LO W O U R E X P E R T G U I D E T O B U I L D S T R E N G T H FA S T. BY J O H N L I P S E Y
If you ask a good With the help of top personal create tension through different for a lower-body session, or
coach about effective trainer Tom Wright, a man muscles and movement bench press and barbell row for
I ways to get bigger who has entered physique patterns, and they stimulate the upper body.”
and stronger, you’re competitions and also lifts thousands of nerves which are Alternatively you could do a
likely to hear about moves that impressively heavy weights all part of getting stronger.” full-body strength session,
give you “a good bang for your (he squats 220kg and benches But before you head to the gym performing an upper-body move
buck”. What they mean by this is 170kg), we’ve focused on the with a new punishing seven- followed by a lower. “This upper/
that for the amount of time and seven moves that will give you move routine, Wright has some lower style of training can allow
effort you put in to training, some better and faster results when it advice about how to weave them you to get more work done in a
exercises give you more in comes to building strength and into your training regime. shorter amount of time because
return than others. And if, like size than any others. “Because these movements less recovery time is required
most modern men, you are time- They are all barbell exercises, require the recruitment of a large when you move between
poor and you want to make sure for one simple reason. “When number of motor units and they different body parts. Another
that your gym sessions are both you’re strength training, the best provide a big stimulus to the benefit of this method is
effective and efficient, it makes tool you can use is the barbell,” central nervous system, I always increased heart rate as the body
sense to identify the most useful says Wright. “Nothing else comes put them at the start of training pumps blood from one area to
exercises you can do so that close. Lifting for strength sessions. Generally you pick two another, leading to a higher
you can build your workouts requires multi-joint exercises of these exercises as your main metabolic rate and increased
around them. known as compound lifts, which lifts, such as squat and deadlift fat burning.”

PERFECT FORM
Start with your arms
locked and the bar
above your chest. Press
your shoulders into the
bench, plant your feet
on the floor and squeeze
your glutes. Bend your
elbows to lower the
weight to your chest,
then press back up to
the start.
“Make sure you

control your
shoulder blades by
keeping them fixed
on the bench.”
01. Bench press

TA R G E T S C H E S T, T R I C E P S , F R O N T S H O U L D E R S
If you want to build an Beyond the chest Be single-minded Use your body
impressive upper torso
■ The bench is all about your pecs, ■ If you have strong chest muscles ■ Being able to control your own
then the bench press is right? Wrong. “It requires a lot of but you’re weak in your shoulder bodyweight is often a great way
king. “A trifecta of pecs, pushing power, which means that stabilisers, you’ll struggle to lift a of laying the kind of foundations
shoulders and triceps to join the big boys you’ll need a serious amount of weight on the that will allow you to lift some
makes this compound strong upper back too,” says bench press. To maintain good significant weight when you use
Wright. “Make sure you control shoulder joint health and give external resistance, such as a
pushing movement,
your shoulder blades by keeping yourself the best chance of going barbell. “The best assistance
along with the deadlift them fixed on the bench. This big, try this assistance exercise. “A exercise for bench press would be
and squat, one of the tension will keep you in a stable great variation for bench press is dips or a close-grip pressing
true tests of strength,” position on your big lifts and stop the single-arm dumbbell press,” exercise that works the same
says Wright. “This lift you moving around. If you’ve ever says Wright. “It requires immense muscles in a slightly different
seen a powerlifter bench they use shoulder control as well as a movement pattern,” says Wright.
also allows you to load this to the extreme, lifting their strong core to stay balanced. If “Once you can perform ten
up your triceps with hips clear off the bench and you think you might have one controlled bodyweight reps start to
more weight than you planting their feet, squeezing their side stronger than the other then add some weight either with a belt
could lift on assistance muscles tight from their shoulder throw this in once a week and or by holding a dumbbell between
blades all the way down their back your imbalances will soon become your feet.”
exercises such as dips
to the floor.” a thing of the past.”
or press-downs.”
02. Back squat
TA R G E T S Q U A D S , G L U T E S A N D H A M S T R I N G S
Walk in to any serious No half measures Whole body benefit Split the difference
gym and the one
■ If you’ve spent any time in gyms ■ While the squat is primarily ■ An imbalance of strength
question you will always you’ll probably have seen people a legs exercise, the upper body between your left and right sides
be asked is, “What do loading up the bar and doing half is also involved and becomes is likely to lead to poor movement
you squat?” Like it or reps in the squat rack. They might increasingly important the patterns and, ultimately, injury.
not, your strength will be pleased with themselves but heavier the weight you’re trying Doing an exercise that develops
they’re wasting their time. “A to lift. “An easy way to improve strength unilaterally will help
generally always be
proper squat requires the hips to your squat is to make sure your guard against that. “Once you
judged on the squat come down at least until they’re back is tight and your chest is have done your squats, move on
numbers you can put level with the knees,” says Wright. high,” says Wright. “Grip the bar to some Bulgarian split squats,”
up. “People new to lifting “You’ll hear the phrase ‘past and pull it down on to your says Wright. “Holding a pair of
fixate on bench press parallel’ and this refers to the shoulders. Raise your chest and dumbbells, take a split stance with
thighs being in line with the floor. push your elbows forwards. This one foot ahead of you and the
but the truly strong Fail to go deep enough and your will give you a stronger platform other behind, and place your back
guys will go straight muscles won’t get the stimulus for the bar to sit on and means less foot onto a bench. Perform a split
below the belt,” says they need to get bigger and work for your core and legs to do. squat by lowering your back knee
Wright. “The reason stronger. Work on your mobility for You’ll be surprised at the difference while keeping your front shin
five to ten minutes before any this makes.” vertical. This will develop your leg
the squat is a great
squat session — this will give you strength as well as balance and is
measure of strength is extra depth, making a huge an excellent assistance move for
because it works both difference to your results as well the back squat.”
lower and upper body as helping you to avoid injury.”
at the same time while
connecting the two with
a strong core.”
“A proper squat
requires the hips to
come down at least
until they’re level
with the knees.”
PERFECT FORM
Take the bar out of the
rack with it resting
on your rear shoulder
muscles. Take two big
steps back and stand
with your feet roughly
shoulder-width apart,
toes pointing slightly
out. Keep your spine in
alignment by looking at
a spot on the floor about
two metres in front of
you, then “sit” back and
down as if you’re aiming
for a chair. Descend until
your hip crease is below
your knee.
“This exercise will
create bigger delts
as well as a strong back.”
03.
Overhead press
TA R G E T S S H O U L D E R S , T R I C E P S
Hoisting a heavy weight above your head is a true

old-school test of strength. “The overhead press
requires strength and balance as well as shoulder
mobility and stability,” says Wright. “This exercise
PERFECT FORM
W ith your feet shoulder-
will create bigger delts as well as a strong back —
width apart, position plus greater overhead strength, which will transfer
a bar on your upper over to the bench press.”
chest, gripping it with
hands just wider than
shoulder-width apart.
Brace your abs, glutes The only way is up
and quads as you press
the bar straight upwards. ■ Pressing the weight directly overhead, rather than slightly in front
Pause at the top, then
of you, is key to going heavy. “When performing the overhead press
lower. You may find
you lift more weight by remember that the weight should be over your centre of gravity,
wrapping your thumbs passing through your head, the top of your spine, your hips and your
around the same side ankles,” says Wright. “Keep these in line by squeezing your abs and
as your fingers, to keep glutes and pushing your head through once the bar has passed your
your forearms in a more nose. You’ll also add about 10% to your lift by simply keeping your core
favourable position. tight — so squeeze those glutes!”
Protect your neck
■ A good overhead press relies on good mobility and that means being
able to retract your shoulder blades and push your elbows through so
that they are directly under the bar. To help develop that ability, try
starting the move with the weight behind your neck. “Once you have
mastered the military press [with feet together] you can try the
behind-neck press,” says Wright. “The same rules apply, only you
begin with the bar on your back. This variation will work your rear
delts and back more, but you’ll need to drop the weight by around
30% and take a slightly wider grip.”
Lift healthy
■ Your shoulder joints are delicate because they are freely moveable
and involve a group of small stabilising muscles called the rotator cuff.
The upshot is that it’s easy for something to go wrong, particularly
when you’re tired. “To improve shoulder health and stability, perform
the landmine press after your overhead work,” says Wright. “Wedge
one end of a bar into the corner of the room and perform a single arm
shoulder press. Remember to stay strict and allow your shoulder
blades to move while keeping your abs tight.”
04. Lunge
TA R G E T S Q U A D S , G L U T E S A N D H A M S T R I N G S
The barbell lunge is an Tight trunk Reverse to progress Take a long lunge
excellent lower-body
■ If the standard lunge is rare then ■ Doing any form of lunge will
builder because it allows ■ Although the lunge is primarily
the reverse lunge is virtually an help to improve your athletic
you to apply heavy loads a lower-body move, the fact the
endangered species. Doing the ability because it’s a heavy
weight is on your back puts the
on to a single leg in a force through your trunk. “The
move in reverse has a host of compound exercise that involves
dynamic movement. benefits, including improving your an unstable unilateral movement.
tighter you can keep your trunk,
proprioception (your body’s ability There are, however, ways you can
“This exercise has many the more stable you will feel and
to sense its own position, develop perform it so that you get an
variations and can be the more powerful you will
balance and co-ordinate elite-level benefit. “To develop
become,” says Wright. “Try to
used to target many movements). “If you struggle with power and speed I perform longer
make yourself as tall as you can,
different muscles of pulling your abs in and shoulders
lunges it may be to do with tight lunges and drive up through my
the lower body,” says hip flexors or ankles, so the reverse front heel, engaging my glutes,”
back, then lunge forwards.
lunge is a great progression,” says Wright says. “Without stopping at
Wright. “It is one of Short lunges will load the quads,
Wright. “The same principles apply the top I allow my hips to continue
the most under- whereas a longer stride will
but it allows you to drop your hips forward in a natural arc into the
place emphasis on the hamstrings
used movements for and glutes. If your ankle is flexed
backwards and step back up, next lunge. This is much more like
developing athletic which will help you to improve up a natural gait when running, and it
and your knee’s forwards you
to the full walking lunge.” helps keep tension in the core and
ability.” are loading the front of the leg,
build strength and power.”
if not then you’re working your
posterior chain.”
PERFECT FORM
Stand with a barbell
resting on the back of
your shoulders. Retract
your shoulder blades
and keep your back
upright and core braced
throughout. Take a big
step forwards and lower
your body until both
knees are bent at 90˚
before pushing back
off your front foot to
return to the start
position. your weight
on your heels as you
drive back up.
“This can be used

to target many
different muscles
of the lower body.”

“Develop full-body
power by combining
a deadlift and a
hang clean.”
PERFECT FORM
Start with the barbell
on the floor, holding it
with a shoulder-width
grip. Drive through your
heels to lift it off the
floor, then explode up
as it passes your knees,
using the momentum to
help pull it up to chest
height and “catching” it
on your chest. Pause for
a second, then drop or
lower the barbell for
the next rep.
05. Power clean

TA R G E T S W H O L E B O D Y
This is the one move Get warmer Hang time Power through
in the series dedicated
■ You should place the power ■ If you usually train while ■ Power cleans will place a huge
to increasing power clean at the start of your session wearing tracksuit bottoms and energy demand on your body but
and speed. “The power — but that doesn’t mean you walk aren’t too bothered about growing that’s no excuse to slack off once
clean has been used straight out of the changing room, tree-trunk legs, you can do the you’ve got to the end of your last
by athletes for years stick a couple of 20kg plates on the hang clean variation of the move set. “The two movements I like
end of the bar and get lifting. “Make which involves starting the move to use in the same session as
to improve their
sure you are warmed up properly while holding the bar. The other power cleans are box jumps and
performance on the and your shoulders and lats are benefit of that version is that it thrusters,” says Wright. “Box jumps
field,” says Wright. mobile to allow you to get under improves your grip strength, will improve your speed and
“Building power requires the bar quickly,” says Wright. which can, in turn, have a positive power, while the thruster is like
improving speed against “Being able to get in the front effect on your power and squat a continuum of the movement
rack position quickly is key. The clean ability. “The hang clean, because it involves going from
resistance, and a power speed of the middle section is where the bar originates from the a front squat to a shoulder press.
clean allows you to what will make or break your lift, hips rather than the floor, is ideal Thrusters in particular help to
develop full-body power so think about fast execution of if you want to focus solely on the connect all the pieces of the puzzle
by combining a deadlift the hip drive or ‘second pull’ and upper body,” says Wright. “It’s by strengthening the connection
explode upwards, keeping the bar also a good progression up to between lower and upper body.”
and a hang clean.”
close to your body.” a power clean.”

06. Deadlift
TA R G E T S W H O L E B O D Y
If you’re looking for Brains and brawn Hard and fast

raw strength then the
■ Deadlifting is all about brute ■ Even if you’re a beginner you’ll
deadlift is the move for strength executed with sound quickly progress to having at
you. “It’s a posterior chain technique. “Although pulling weight least 100kg on the bar. And
builder, working the off the floor may sound simple when it start getting serious, you
muscles on the rear of enough, there are actually quite a lot don’t want to lift with suspect
of things you can get wrong,” says technique. “If you find you’re
your body to pull the bar
Wright. “Poor technique lets down the struggling to perform this lift with
from floor to hip,” says majority of deadlifters in your good technique, then start with
Wright. “The deadlift will average gym, and can cause serious some rack pulls — which means
allow you to move more injury. When setting up for your lift setting the bar up in a rack around
weight than any other you want to remember to pull your 30cm off the floor,” says Wright.
shoulders back and your chest out, “You’ll develop the strength in a
barbell exercise, so use locking down your shoulder blades. shorter range of movement.” And
it to develop your overall This creates tension in your back that if you’re finding that you’re having
strength and power.” will help prevent you from rounding to grind out every rep, you may
the lower back or having your hips want to work on your speed of lift.
come up too early. Your goal is to drive “To help build your deadlift speed,
the hips towards the front wall, so work on heavy kettlebell swings.
lean back into the lift and squeeze By firing your hips forwards
your glutes hard while pressing against the weight of the kettlebell
through your heels in to the floor.” you’ll build stronger glutes and
hip drive, supercharging your
deadlift power.”
PERFECT FORM
Standing with your feet
shoulder-width apart,
grasp the bar with your
hands just outside
your legs. Lift the bar
by driving your hips
forwards, keeping a
“The deadlift allows flat back. Lower the bar
under control — though
you to move more once you get up to really
weight than other heavy weights, it’s OK to
drop your final rep.
barbell moves.”
07. Bent -over row
TA R G E T S B I C E P S , L AT S , C O R E
You should be spending the same amount of time training your back as you do your chest, and the key move
is the bent-over row. “The barbell row is a great way to develop a strong upper body and add size to your back,
and it’s the only exercise to work all the different muscles that make up the rear of your torso,” says Wright.
“The move requires not only a strong pull but also the ability to keep yourself fixed in the bent-over position,
which takes strong spinal erectors — technically part of your core muscles.”
Get set Think back Underhand tactic Back it up

■ If you want to lift a decent weight ■ It may not seem like a ■ Once you know how to do the ■ Want to get even better at rows?
and activate the target muscle complicated move but there are move perfectly, you can begin Then do this assistance move. “My
groups effectively, your start some common mistakes that you to play around with variations to favourite assistance exercise for
position is incredibly important. can avoid. “The first is not pulling get a different training effect. the barbell row is the braced
“You should always initiate the row with the back and instead using too “If you’re looking to build your dumbbell row,” says Wright. “Place
by ‘setting’ your shoulder blades,” much biceps,” says Wright. “You lats — your big back muscles one hand on a bench and take a
says Wright. “To do this, pull them must first activate the muscle you — in particular try using an wide stance with your feet,
back and down by squeezing want to use and then move through underhand grip with a narrow bracing through your trunk. Let
the muscles between them and the full range of movement. hand placement because this will the dumbbell hang down, then pull
expanding your chest, then let Secondly, loading up the bar with target your lats and lower back,” back and up so it travels along a
your elbows follow through to too much weight will cause you to says Wright. “As well as greater curved path to the bottom of your
your sides. Think of your hands lose form and decrease the range of lat recruitment, it also uses more ribcage. Rowing with one arm
as hooks - they are simply there movement. Performing reps too of the biceps too. Rows have been allows greater range of movement
to hold the weight, not to pull it. quickly can also hinder progress. shown to be more effective for and is also great for developing
You can even try a thumbless grip. Remember, time under tension building your lats than even lat your obliques and core.”
This will engage your lats and should be approximately 40 pull-downs.”
help you get a better contraction seconds for muscle growth, so
in the muscle.” control the weight and keep the
tension on the muscles.”
“Use a narrow
hand placement
if you want to target
lats and lower back.”
PERFECT FORM
Hold the bar with a
shoulder-width grip,
bending your knees
slightly, then bend at
the hips until your torso
is at a roughly 45° angle
to the floor. Pull the
bar up to touch your
stomach and then lower
under control. If you’re
moving your upper body
to shift the bar, the
weight’s too heavy.

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01
Be smart with
carbs
Don’t overcomplicate things,
On non-training days, keep
the carbs low — 60g or less —
while upping your fat intake
so that you’re getting enough
calories to recover. On
strength training or sprinting
days, you can eat more
carbs to help your recovery.
GET FIT
INTHE
KITCHEN
35 SIMPLE TIPS TO GET YOU LEANER EVEN QUICKER!
Start in the kitchen
You might be able to out-train your worst habits — but
why bother? Fixing your diet makes everything easier.
A 100g tuna fillet

contains 30g
02 Eat
of protein to power
muscle growth.
more
protein
It’s filling, so you’ll get hungry less,
and it also has a mild thermogenic
(fat-burning) effect. Eat protein-rich
foods like meat, fish or eggs at every
meal, aiming for roughly 2g per kilo
of your target bodyweight per day.
SUPPS FOR WEIGHT LOSS #1
03 L-CARNITINE
R E S E A RC H S U G G E S T S I T H E L P S YO U R B O DY T O M O B I L I S E FAT S T O R E S A S F U E L , B U T T H E R E ’S A L S O E V I D E N C E T O S U G G E S T
T H AT I T I M P ROV E S I N S U L I N S E N S I T I V I T Y. S U P P L E M E N T W I T H 5 0 0 - 2 ,0 0 0 M G A DAY.
07 08 09
RETHINK YOUR SPICE RACK ...And more fat Keep a food Eat for your
Counter-intuitive, diary bacteria
butdietaryfat’s …butonlyforaweek. Fermentedfoods
04 CHILLI FL AKES nottheenemy. Youmightbe likenaturalyoghurt,
Packed with immunity- “Increaseyourfat surprisedbyhow kefirandsauerkraut
boosting vitamin A and levelsanddropyour muchsugarthere improveyour
capsaicin, chilli can ramp sugarintakeby isininnocuous- microbiome—the
up your metabolic rate eatingfish,avocado, seemingfoods,or makeupofbacteria
and help your body burn oils,nutsandseeds,” howlittleprotein inyourgutthathelp
more calories. saystrainerTom you’reeating.Use todigestfoodand
Eastham.“This’ll MyFitnessPalto useitbetter.Eat
05 BL ACK PEPPER helpto‘teach’your trackeverything avariety.
A substance called piperine bodytouseitsfat youeatforseven
in pepper blocks the storesasfuel.” days,thenyou’llbe
formation of new fat cells.
Bonus: it also increases the
bioavailability of other
10 11 12
nutrients, making the rest of
your meal more worthwhile. Go for taste Aim for fibre Don’t
Eatmoretaste-
drink calories
06 C UMIN
Itaidsdigestion,
intensivefoodsand improvesgut It’stooeasyto
In a monitored trial, volunteers
you’ll need less of bacteria and makes overdo it with
at Iran’s Shahid Sadoughi Uni
them to feel full. you feel full for sugary drinks. For
dropped three times as much
Dark chocolate, aged longer. Vegetables serious fat loss, stick
body fat as a control group by
eating 1tsp a day mixed into
cheese and extra are the best source. to black coffee, tea
yoghurt — and also lowered virgin olive oil all and water with
“bad” cholesterol. pack a flavour lemon or lime.
wallop.

13
Eat green
■ Vegetables
should be the
foundation of your
diet — eat a wide
range of colours
with as many meals
as possible. Apart
from being packed
with antioxidants
and essential
vitamins and
minerals, they’re
fibrous and filling.
The omega-3 fatty

acids in salmon
lower the risk
of heart disease
and cancer.
A 100g serving of
prawns is packed
with 21g of bulk-
building protein.

14
Olive oil
■ It’s great, but if
you’re trying to lose
fat it’s easy to load
up on calories. Buy
the good-quality
extra virgin stuff
— you’ll be able to get
away with using
Saturated fat in
less, because the
beef decreases
flavour’s so intense
heart-disease risk
with even a little bit. by lowering bad
cholesterol.
Add smoked paprika

to meals for an
extra vitamin C hit.
Burn fat like a pro
Forget needlessly complicated multi-stage recipes — for fat loss, all you need is to make simple foods taste better.
Fat-free red
15 Cook with
cabbage gives
coleslaw a colour
and vitamin boost.
cabbage
Give green cabbage the flick and
replace it with its darker sibling. Red
cabbage is chocka with potassium
and manganese, plus it contains
polyphenols, which ward off
infection-causing viruses. Slice it
up in the food processor and stir-
fry it for an Asian-style coleslaw.
16 CLA
A NAT U RA L LY O C C U R R I N G FAT T Y AC I D, C L A D I V E RT S C A L O R I E S YO U E AT AWAY F RO M FAT S T O RAG E A N D I N T O M U S C L E
T I S S U E , R E D U C I N G B O DY FAT A N D I N C R E A S I N G T H E A M O U N T O F FAT U S E D FO R E N E RGY. I T ’S N O N - S T I M U L A N T- BA S E D,
S O WO N ’ T M A K E YO U A S J I T T E RY A S O T H E R S U P P S T H AT C L A I M T O B U R N FAT.
17 18 19 RETHINK YOUR SPICE RACK (CONTINUED)

Kale Tomatoes Beetroot
Thissuper-foodcan Theycanbereally
It’slow-calorieand
appeartoughto flavourlessinthe
highinironand 22 CINN A M ON
first-timeeaters, coldermonths,when
potassium. It regulates blood sugar, though
somassageitwith they’reoutofseason
Spiraliseitorcube sprinkling it on your morning latte
good-qualityolive andgethothousedor
itandroastit. still doesn’t justify a muffin. It also
oilandlemonjuice.It imported.Slow-roast
Youcaneatitraw, reduces total cholesterol levels
willkeepsasasalad themat160˚for
butyoujustneed and triglycerides — helpful for
foracoupleofdays. about40minutes
totaketheedgeoff. health as well as fat loss.
Throwinsomered toconcentratethe
Abitofthyme
onionsandpinenuts flavour.Doaloadat
workswell.
ifyou’refeeling onceandyoucanuse 23 T U R M E R I C
ambitious. theminrecipes Curcumin, turmeric’s active

throughtheweek. ingredient, reduces the formation
of fat tissue by suppressing the
blood vessels needed to form it. It’s
20 21 more effective in the presence of
Meat Capsicums fat, so cook your curry with ghee.
Buygood-quality Roastupawhole
–grass-fedismuch bunchatatime,and 2 4 S M O K E D PA P R I K A
betterforyour keeptheminajarto Contains plenty of vitamin C,
health–andbulkit usethroughoutthe INCREASE
YOUR INTAKE which aids with wound healing
outwithlotsofveg. week.Trytoeatred,
A150gsteakwill
OF LEAN MEAT and iron absorption. Like chilli,
greenandyellowfor AND VEGGIES it’s also high in capsaicin. Use it
deliver30gof animprovedarray TO PREVENT as a dry rub on chicken or with
protein. ofantioxidants. FAT GROWTH. tomato-based dishes.

Fat loss swaps
Clean out the cupboards — make these simple changes and you’ll switch fat loss to autopilot.
25 Ditchcereal,
eateggs
The perfect man-food in a shell, eggs contain all
the essential amino acids your body needs to
build muscle, plus they’re high in choline, which
is crucial for brain function — a great way to get
the old grey matter firing for that 9am meeting.
Eggs also score high on the Satiety Index (19), a
system that measures different foods’ ability to
satisfy hunger. Studies have found that people who
eat eggs for breakfast tend to eat less throughout
the rest of the day, which can help with weight loss.
26 VITAMIN D
I N A U N I V E R S I T Y O F M I N N E S O TA S T U DY, S U B J E C T S W I T H A D E Q UAT E D L E V E L S L O S T W E I G H T FA S T E R T H A N P E O P L E
W H O W E R E D E F I C I E N T, E V E N E AT I N G T H E SA M E C A L O R I E S. T H E R E S E A RC H E R S T H E O R I S E D T H AT I T R E L E A S E S H U N G E R-
R E G U L AT I O N H O R M O N E L E P T I N. I F YO U ’R E N O T G E T T I N G E N O U G H , S U P P L E M E N T W I T H A S P RAY.
30 31 32
DITCH DITCH DITCH
Salad dressing Biscuits Milk chocolate
CHUCK THESE IN YOUR SMOOTHIE SWITCH SWITCH
SWITCH
Apple cider Granny Smiths Dark chocolate
vinegar Lowinsugar,highin
Allapplescontain
It’sultra-lowincalories pectin,whichregulates fibreandantioxidants,
27 BANANA
bycomparison,butalso bloodsugarsoyou’re it’salsolessmoreish
Go underripe if you can — the
aidssatietyandhelps lesshungry.There’s thanyourDairyMilk,
resistant starch has a positive
effect on body fat levels by helping keepbloodsugarunder alsoevidencethat thankstotheintense
to metabolise fats after eating. control.Mixitwith GrannySmiths taste.Cocoasolidsat
How much? Half a banana extravirginoliveoil, specificallyimprove 85%ormoreisthe
salt,pepperandan obesity-regulating goldenrule:ifit’stoo
optionaldashofhoney gut bacteria. bitter,adashofsalt
for an easy vinaigrette. takes the edge off.
28 C HI A S E E D S
They add fibre to kick-start your
digestive system in the morning. 33 34 35
And they’re the best plant DITCH DITCH DITCH
source of omega 3s. Oranges Peanuts Soft drinks
How much? 1tsp
SWITCH SWITCH SWITCH
Kiwi fruit Brazil nuts Lime and soda
29 LEMON JUICE They’relighteron They’repackedwith Even“diet”drinks
It helps stabilise blood-glucose fructose,butjustas magnesiumand triggeraninsulin
levels, killing cravings, and it’s packedwithvitaminC selenium,whichaid response.Limewillkeep
also a good source of vitamin C. -500mgadaywillhelp themetabolisingoffat. yourbloodsugarin
How much? 1tbsp youburnfatduring Haveahandfulwith check,whilefizzywater
workouts. apieceoffruitfora hasamildalkalising
mid-morning snack. effect on your body. ■

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Can you be a 45-year-old but maintain the body of a guy in his 20s?
According to one world-renowned exercise scientist, the inventor
of a proprietary formula that assigns you a “fitness age”, the answer
is: absolutely. And it’s going to change the way you train — forever.
By Eric Benson
Photographs by Dylan Coultier
body clock
it as a potentially stronger predictor of healthy people at any given age.
mortality than established risk factors That 34-year-old with a VO2 max of
such as smoking, hypertension, high 52? According to Wisløff’s calculations,
cholesterol and type-2 diabetes mellitus. he’s in fine shape. Generally speaking,
But as Wisløff knows all too well, CRF the average healthy guy in his 30s has a
is difficult to measure — and even more VO2 max of roughly 49, so the 34-year-
difficult to make sense of once you have it. old’s fitness age is close to his real age.
The surest way of gauging CRF is to But he could be doing better, and with
calculate your VO2 max, the maximum the right training regimen, he could
amount of oxygen you can process during easily bring his fitness age down to
Like most fit guys, you’re probably
an activity. (The average person has a VO2 something on par with a healthy man in
addicted to numbers.
max of 30 to 60, with some elite athletes, his 20s. (Twentysomething males have an
Chances are you know your max bench average VO2 max of 54.) But if that same
such as pro cyclists, reaching the 90s.)
and squat, and you might have a pretty 34-year-old found out that he had a VO2
Since the Nobel Prize–winning physiologist
good fix on your body mass index, too. If max of 39? Well, he’d have the same fitness
AV Hill introduced the concept in 1923,
you’re super-hardcore, you might even age of your typical 60-year-old. He’d be
the only reliable way to measure VO2 max
know your basal metabolic rate (for the out of shape, with a dangerously elevated
has been with an exercise test, which asks
uninitiated, that’s the amount of energy risk of developing cardiovascular disease
subjects to push their bodies to exhaustion
your body churns through when you’re at and, according to some studies, cancer
on a treadmill or a stationary bike while
rest). And no doubt if you’re an endurance and Alzheimer’s.
breathing into an ergospirometry system.
guy, you can list your PBs in everything But I know what you’re thinking. “I work
Even if you endured the process, the larger
from the 5K to a Spartan Race. out. I run. I lift. Surely my fitness age is
question remained: What does it even
But before you get too confident in the superyoung!” Well, not necessarily.
mean? If you’re, say, a 34-year-old guy
story that these numbers tell, especially as When Wisløff began to measure
with VO2 max of 52, how does that inform
they pertain to your long-term health, Dr the fitness ages of his test subjects, he
your health and your training? “When we
Ulrik Wisløff, a professor of physiology at encountered many people who looked
started this [research] many years ago,”
the Norwegian University of Science and fit and worked out but had practically
Wisløff says, “we always told people that
Technology, has an important question for geriatric fitness ages. One group of
they had a VO2 max of 30 or 40 or 50, and
you: What is your fitness age? bodybuilders were lean and muscular, but
then they’d always look at us and ask, ‘OK,
Wait, you don’t know? Well, according “their fitness in terms of peak VO2 was
well, what is that?’ ”
to Wisløff, a 48-year-old former semipro scary low,” Wisløff says.
So Wisløff set off to find a way to do
soccer player who is also one of the world’s When he tested amateur endurance
two things simultaneously: 1) easily
top exercise scientists, that’s deeply athletes — many of whom trained up
and accurately calculate VO2 max
unfortunate. Because your fitness age — to 10 hours per week — he also found
without the hassle of equipment, and 2)
even more than your real age — is the key unexpectedly high fitness ages. That’s
translate the findings into something the
to providing confirmation of your physical because, as Wisløff has consistently found,
average athlete can understand and use
prowess or exposing a gaping void at the great CRF is achieved through high-
to his advantage.
center of what you thought was a solid intensity exercise, not long, slow jogging.
Enter fitness age.
training program. This has not gone unnoticed by
In 2006 he and his colleagues began
What’s more: Paying special attention Wisløff’s peers, who believe his greatest
conducting an enormous study of
to your fitness age, which you can accomplishment might not be in creating
cardiorespiratory fitness and other health
maintain with a very targeted HIIT training the fitness-age algorithm — a simple way
indicators in 4,637 Norwegian men
regimen, might just save your life years to estimate VO2 max — but in devising
and women, and devised a proprietary
down the road. an easy, efficient way to dramatically
formula, which you fill out on his website,
that assigns you a fitness age, essentially improve it. Dr Carl “Chip” Lavie, a leading
FITNESS AGE, DEFINED
defined as the average VO2 max of cardiologist and the author of The Obesity
Fitness age, which Wisløff introduced to Paradox, told me that he revered Wisløff
the world in a 2014 study, is rooted in your for expanding “our knowledge of the
body’s level of cardiorespiratory fitness importance of higher-intensity exercise
(CRF) — its ability to disperse and consume and its impact on improving fitness
oxygen. In fact, having great CRF — not to and reducing the risk of cardiovascular
be confused with cardiovascular fitness, MANY GUYS WHO disease.” When Wisløff pioneered fitness
which refers only to the heart and blood LOOKED FIT — AND age, he didn’t just create a diagnostic tool;
but not the body’s breathing apparatus — is
such an important factor in your longevity
WORKED OUT A TON — he laid the groundwork for developing
TURNED OUT TO HAVE what might just be the world’s most useful
and your long-term wellbeing that exercise cure.
government health authorities describe GERIATRIC FITNESS AGES.

There are a lot of factors that go
into calculating your fitness age —
by far the most important of them
is cardiorespiratory fitness,
says Dr Ulrik Wisløff.
SO DO YOU WANT TO LIVE FOREVER? fundamental question: What limits the muscle,” Wisløff says. “It must be loaded
To calculate your fitness age, visit body’s ability to uptake oxygen? to get trained. And the only healthy way to
worldfitnesslevel.org to fill out Wisløff’s Wisløff knew skeletal muscles weren’t challenge the heart’s pumping capacity is
detailed online questionnaire (and be sure the principal problem — they can handle to fill it with maximal amounts of blood for
to read “How to Calculate Your Fitness more blood than they can possibly get. He long periods of time.”
Age,” on the next page, for our analysis also knew that the lungs, while crucial, The heart achieves maximum stroke
of the questions). Once you’ve got your couldn’t be dramatically altered with volume when it’s pumping at 85–95% of
fitness age, you can supplement your training. But the heart is highly trainable, its maximum beats per minute. (For most
training program with a scientifically and increasing the heart’s pumping people, the 85–90% range is sufficient.)
proven fitness-age-reducing intervention. capacity — the amount of blood it can So if you want to boost your VO2 max,
Even if you don’t calculate your exact pump in a given amount of time — directly Wisløff says, you’ll want to work out within
fitness age, you can still follow these six increases the body’s ability to uptake that range of cardiorespiratory intensity
tips to boost your body’s cardiorespiratory and distribute oxygen. In other words, for as long as you possibly can. If you do
fitness, bulletproofing your health a more efficient, more powerful heart it right, you’ll end up with an “athlete’s
while leaving plenty of time to do all the leads directly to a higher VO2 max. heart”, one that’s bigger, contracts more
activities you love: pick-up hoops, distance But how exactly do you train your forcefully, and relaxes quicker. As Wisløff
running, or improving those max bench heart to be more efficient and powerful? puts it: “You’ll have a better motor.”
G r o o m i n g b y C o r e y Tu t t l e / H o n e y A r t i s t s
and squat numbers inside the power rack. Two factors govern pumping capacity:
maximal heart rate and stroke volume. STAY YOUNG TIP NO. 2:
Whatever your goals are, here are the six
Your maximal heart rate is inborn.
FOUR MINUTES IS YOUR INTERVAL
ways to keep your body young. SWEET SPOT
(What’s the best formula? 211 minus your
So how exactly do you get your heart rate
STAY YOUNG TIP NO. 1: age multiplied by 0.64.) No matter how
SUPERCHARGE YOUR HEART to the 85% threshold, and how long can
hard you train, that number will tick
When Wisløff began to design a training you (and should you) keep it there?
down throughout your life. But you can
program that could boost VO2 max and It usually takes more than a minute
do a lot to increase the stroke volume of
reduce fitness age, he asked himself one of vigorous exercise before you reach
your heart. “The heart is like any other

maximum stroke volume. That’s easy up by three minutes of active rest (a very
enough to do — try running, cycling low-intensity version of whatever you’re
HOW TO or rowing really hard for 60 seconds — doing). The results can be dramatic. After
CALCULATE YOUR but the trickier and more exhausting the seven-week program, Wisløff has seen
FITNESS AGE part is keeping your heart rate and stroke spikes in VO2 max and benefits that go
volume locked at that rate. The key to beyond CRF into weight-loss and lean-
You’ll need to fill out a questionnaire muscle gain. In Norway the response has
mentally and physically sustaining that
devised by exercise scientist Ulrik
Wisløff at worldfitnesslevel.org. kind of workload, Wisløff says, is to use been ecstatic.
Here Wisløff walks a casual lifter interval training. “The biggest newspaper here [Verdens
and an erstwhile CrossFitter through “It is obvious that one cannot exercise Gang] presented this program on their
each question. for very long periods of time at 85–95% online version,” Wisløff says. “That story is
BY MICHAEL RODIO
of maximal heart rate,” he says. “But the most visited story in that newspaper’s
intervals get you up to that needed history. Now there are even training
STEP 1 intensity” and give you enough rest in groups and training centres around
Where are you from? Ethnicity? between “to get rid of lactic acid that Norway that are using this. It’s used a lot.”
Highest level of education? builds up during the interval.”
W I S L Ø F F S A Y S : “We use that only for
But not all interval training is equal. STAY YOUNG TIP NO. 3:
research purposes so we can compare DON’T TRAIN FOR A MARATHON
Norway, Australia, Japan, etc, and
Sprint intervals of one minute or
less can get your heart rate past the 85% Ask a random sampling of men and
different ethnicities — nothing of this
is used in the algorithm.” threshold, but they just don’t give your women to name the kind of athlete with
heart enough sustained work at the best cardiorespiratory fitness, and
STEP 2
its maximum stroke volume. Tabata you’ll almost certainly get answers like
Gender, age, height, weight.
training with 20-second maximum- marathoners, triathletes and Tour de
W I S L Ø F F S A Y S : “Height/weight is just
intensity intervals followed by 10 France cyclists. While this may be true at
for calculating BMI, which goes into
the algorithm. But gender matters a lot seconds of rest can work, but be aware the elite level, it’s often not the case for
— women’s values tend to be about that your heart rate drops as soon as you weekend-warrior endurance athletes and
20% lower.”
stop moving. (And the more fit you are, the reason is simple: Running, cycling, and
R O D I O ’ S TA K E : I’m 26, 175cm, 80kg.
the faster your heart rate plummets.) If swimming for long distances won’t push
STEP 3 your goal is to improve VO2 max, then your heart to its maximal stroke volume,
What’s your maximum heart rate? it’s better to keep your heart pumping so they won’t do a lot to improve VO2 max
W I S L Ø F F S A Y S : “It’s a common means consistently at 85% of its maximum rate if you are already in good shape and go
of denoting intensity for endurance than for it to be yo-yoing from 75–100% hard for four minutes.
training.”
of its max rate throughout your active “I know a lot of endurance athletes on
R O D I O ’ S T A K E : I had no idea, but the
workout time. a really high level,” Wisløff says. “Even
site computes it for me. (It’s 196 bpm, in those people we have been able to
apparently.) How long is the ideal stroke-volume
maximising interval? In theory, make improve fitness a lot by exchanging two to
STEP 4
it as long as possible. (If you can push three hours of running for periodisation
Exercise: How often,
out 30-minute intervals at 90% of your of 4x4 intervals or even 3x3 intervals.”
how long, and how intense? Wisløff himself is a runner. He likes to
W I S L Ø F F S A Y S : “All these factors matter
max heart rate, go ahead and do it. Also,
congratulations, your VO2 max is almost go on 45-minute runs through the forest
in a balanced way, but exercise intensity
is the most indicative of fitness age.” certainly spectacular.) Wisløff and his near his home in Trondheim, Norway.
R O D I O ’ S T A K E : I pick “little hard breathing colleagues found that four minutes is a When he does, he makes sure that he is
and sweating,” because there’s no op- length most can manage. It lets your heart giving his heart extended periods of time
tion for “vigorous swearing or crying”.
pump at its maximum stroke capacity for above the 85% threshold by working in
STEP 5 an extended time, and it’s sustainable for long, steep uphills. “I would like to say
What’s your waistline? untrained individuals and beneficial to that low-intensity long distance is the best,
What’s your resting pulse? elite athletes looking to boost their already because I like to do that,” he says. “But it’s
W I S L Ø F F S A Y S : “A low resting heartbeat
excellent CRF. surely not the best.”
is the sign of a fit heart — world-class
endurance athletes use it to see if
Wisløff’s recommended program is STAY YOUNG TIP NO. 4:
they’re ready for their next exercise simple: A 10-minute warmup, followed by FORGET BEETROOT JUICE
session —but we do know that it’s four four-minute intervals of large muscle AND HYPOXIC MASKS
not enough to predict fitness on its mass exercise (running, cycling, rowing, You’ve seen those heart-healthy labels
own. Hydration can sway it, for
swimming, cross-country skiing) broken at the supermarket, and you know that
example, so make sure you’re
hydrated when you take your “eating clean” is a good thing for your
measurement.” health. So can you eat your way to a lower
My belt suggests a 31-inch
R O D I O ’ S TA K E :
fitness age? Nope.
waistline. My Fitbit says 55 bpm.
“Indirectly, it’s important to have a good
T H E TA K E A W AY diet, because if your diet is better, you
Even though I’m 26, with an expected adapt better to exercise,” Wisløff says.
VO2 max of 53, I have the fitness age INTERVAL TRAINING “There have been some reports that if
of someone under 20 years old, with MAKES THE HEART you drink beetroot juice or stuff with a lot
an actual VO 2 max of 60.
MORE POWERFUL AND of nitric oxide in it, that may help your
W I S L Ø F F S A Y S : “That’s not bad for
a 26-year-old. It’s about the same IMPROVES VO2 MAX , cardiorespiratory fitness — and that may
as mine.” REDUCING YOUR be true with untrained people. But as
“FITNESS AGE”. you get fitter, that supplement doesn’t
seem to work a lot.”

THE 7-WEEK
ADD-YEARS-
TO-YOUR-
LIFE INTERVAL
WORKOUT
PLAN
Lower your “Fitness Age”
with just two interval
workouts a week.
BY MICHAEL RODIO
ou’re a 35-year-old
desk jockey with
Y the heart of a
60-something couch
potato? Join the club,
Jack. But there’s hope for you:
Wisløff has created a seven-week
program that primes your heart for a
better fitness age — and burns plenty
of fat — in just minutes of sweat.
It’s all built around Wisløff’s
lab-tested “4x4 interval training”
workout: four minutes of high-
intensity exercise, followed by three
minutes of active recovery, repeated
four times. The core concept is to
blast your heart to 85–95% of its
maximum rate—not quite all out but
intense enough that you’ll be able to
say only a few four-letter words by
the end. Then you’ll downshift to a
three-minute active-recovery phase
at 70% capacity—still moving, but
moderately enough to catch your
breath and scrub lactic acid from
your muscles.
The best part? You can do any
kind of exercise you want —
swimming, cycling, rowing, and
running are popular, but anything
will work, as long as you’re pushing
your heart to the limit. With just
two of these 4x4 workouts a week,
Wisløff’s lab has made progress with
everyone from untrained slobs to
elite athletes. After the fourth round,
you should feel like you could have
done another round.
me with “good cross-country skiing
conditions here now!”
Wisløff views the 4x4 training as a key
fitness intervention, something everyone
should and can integrate into the fitness
routine that they’re already doing.
“When I stopped playing soccer,
and I got kids, I became more inactive.
But when I started to become active
again, I would do interval training two
times one week, then three times the next,
and that’s a really good way to improve
fitness quickly,” Wisløff says. “It’s an
oxygen cure.”
Stay Young Tip No. 6: Choose Your

Devices Wisely
By now you’ve probably realised that
many popular device-based approaches
to improving fitness just don’t pass muster
when you’re trying to reduce fitness age.
Walk 10,000 steps per day? Why? Your
heart rate is never going to get anywhere
close to a range where you can lower your
fitness age. Exercise for 150 minutes per
week? Sure, that sounds good. But what’s
your real output going to be? Heart rate is
a better measure, but Wisløff realised that
on its own, it didn’t mean a whole lot.
“I’ve been struggling and trying to find
how we can translate changes in heart rate
into a meaningful index that actually tells
me if I’m doing enough exercise per week
YOUR HEART IS to be protected against lifestyle-related
MORE TRAINABLE diseases,” Wisløff says.
AND ADAPTABLE What he came up with was a new metric
THAN YOU called Personalized Activity Intelligence
IMAGINED. (PAI), which is basically Wisløff’s
fitness-age calculator in weekly-exercise-
plan app form. Your PAI goal is to maintain
a weekly score of more than 100. That’s the
point at which Wisløff’s studies show that
What about training at elevation or STAY YOUNG TIP NO. 5: a man’s risk of cardiovascular disease gets
working out on the treadmill with one of SAVE TIME FOR CROSS-TRAINING reduced by 17%. (After that point, you’ll
those Predator–style hypoxic masks? After You might expect that Wisløff would get fitter, but your risk of cardiovascular
all, don’t all the top endurance athletes advise those looking to reduce their fitness disease won’t significantly decrease.)
run high up in the mountains? Wouldn’t age to do nothing but lung-busting sessions A couple of exercises per week that in
just living at altitude boost your VO2 max of 4x4 interval training. But he knows total raise your heart rate so you breathe
and reduce your fitness age? personally that such a course would be heavily for about 40 minutes will give you
Nope again. The science on hypoxic counterproductive. 100 PAI. You can get it also by exercising
masks is thin. “Even though there are some “I can’t just do 4x4,” he says. “I think at moderate intensity for a few hours.
believers out there, I know that world-class it’s totally boring to do just that.” The higher the intensity the more PAI you
endurance athletes in, for instance, some In his fitness-age-reducing fitness earn. It absolutely can be achieved by low
cross-country skiing do not use them,” program, Wisløff reserves days for fun to moderate intensity as well.
Wisløff says. While some world-class runs and 60-minute activities like five- Daily workouts are not required. “The
endurance athletes travel to high altitudes a-side soccer, and he practices what data is so clear. You don’t need to exercise
to train, the effect on performance is tiny. he preaches. He performs 4x4 interval every day; you just need to have 100 PAI
If you’re the third-best 800m runner in training only a couple of times per week. per week,” Wisløff says. So super-intense
the world and you want to become the (One session is always a lab-wide workout workouts like 4x4 interval training can
best 800m runner in the world, then by all in which he leads his 60-person staff easily be spaced out with rest days or days
means move to La Paz, Bolivia (altitude: in exercises.) The rest of the time, he of low-intensity workouts, and you’ll still
nearly 3,700m). But if you’re something works out like an outdoorsy and not be bulletproofing your body and health.
other than an Olympian, you’re going to especially fitness-obsessed man. He By that point, you might even be able to
make the same gains if you do all your plays a weekly game of soccer. He kayaks. compete with Wisløff. His fitness age, he
interval training in Sydney or Melbourne. In November, he ended one email to told me, is below 20. ■

Life in space — where your bodily fluids go haywire, your bones become brittle and your
muscles weaken at an astonishing rate — is pretty grim for us earthlings. That’s why, as NASA
sets its eyes on taking that next giant leap into the future — deep space — it’s getting behind
astronauts with a different kind of right stuff: crazy hardcore fitness regimens.
By Ron Berler
Photographs by Dan Winters
Rocket
Shane Kimbrough trains for his expedition,

an international mission, at
Johnson Space Center, in Houston, US.
power
spent months at the ISS have reported problems with their eyes.
Miraculous You also run a heightened risk of kidney stones.

As if that’s not devastating enough, in a reduced-gravity
environment, your bones lose minerals and begin decreasing
things happen in in density at a rate of more than 1% per month. (By comparison,
elderly men and women on Earth lose density at 1% to 1.5% a
space, roughly year.) This makes the bones weak and brittle and puts you at
greater risk of osteoporosis-related fractures later in life. Oh, and
your muscles, including those in your spine, wither rapidly.
350km above the Few know this better than astronaut Robert “Shane”
Kimbrough. As you’re reading this, it’s likely that Kimbrough is on
his way or just back to Earth from the International Space Station,
Earth, where the where since October 2016 he commanded Expedition 50, whose
stated mission was, in part, to study the effects of microgravity on
International the body’s ability to heal and to research “how lighting can change
the overall health and well-being of crew members”.
Once the Soyuz Descent module has parachuted onto the
Space Station steppe of Kazakhstan in central Asia, Kimbrough will return to
NASA’s Johnson Space Center, where researchers will subject him
(ISS) speeds to months, even years, of testing, evaluation and rehabilitation to

gauge the long-term effects of living in microgravity.
What kind of extreme training does it take to endure, much less
across the sky thrive, in space for months — and possibly years — on end?
More important, what kind of man?
at about 8km Except by express invitation, only astronauts

per second. and support staff can enter Building 26 at the Johnson Space
Center in Houston.
Hidden inside this nondescript, buff-coloured cinder block
structure on the northeast side of NASA’s 65-hectare campus is
a high-tech, state-of-the-art fitness centre where America’s 44
current astronauts train for their missions into space. Half the
Here, where the ISS’s constant free fall over the planet’s length of a football field, the gleaming, airy gym is as spotless
horizon simulates the conditions of microgravity, you can twirl as a showroom floor, with row upon row of resistive machines,
weightlessly, launch a 220kg object with a small flick of a finger, stationary bicycles, free weights, treadmills and elliptical trainers,
and fly across the room, arm outstretched, like Superman in full as well as a half-court basketball floor and a 20m, two-lane lap
save mode. In fact, visit Mission Control at NASA’s Johnson Space pool — everything a fitness junkie could desire.
Center in Houston, with its theatre-size video screen showing live On this warm May morning in 2016, several months in advance
what’s happening in space, and you’ll sometimes see firsthand an of his autumn space shot, Shane Kimbrough, an energetic,
astronaut doing exactly that. military-fit, 49-year-old retired US Army colonel, is grinding his
But terrible things also happen to your body there — some way through a cardio-and-weightlifting regimen designed to place
catastrophic, some even irreversible. Spending just weeks as much stress on his body as possible and hammer his skeleton
floating out of the reach of gravity is equivalent to being in a and musculature into near-superfit form. Kimbrough has been
lengthy hospital bed rest: Your blood volume drops, which means performing the routine for almost two years in preparation for his
the heart has less blood to pump and begins to atrophy. With upcoming flight mission; in that time, he’s done enough running,
that go your stamina (from VO2 loss), your aerobic and anaerobic lifting and squatting to satisfy the most demanding of professional
fitness, and your strength. Some of the bodily fluids in your lower trainers — not surprising, since Mark Guilliams, who worked with
extremities shift to your head, swelling your face and causing the Houston Astros in Major League Baseball, is now NASA’s lead
bruising headaches. One of those liquids, spinal fluid, flattens the specialist on astronaut strength, conditioning and rehabilitation.
back of your eyeballs and inflames your optic nerve, which may At this moment, Kimbrough, dressed in grey and black workout
cause blurry vision and could even cause farsightedness, new clothes, is standing astride a futuristic-looking “universal gym”,
research shows — in fact, almost two-thirds of astronauts who’ve a piston-pulley-and-bar contraption called ARED (short for

“It’s really challenging to
move a big, white suit that
weighs about 135kg. Being
able to control one takes
strength and technique.”
From a very young age, Shane

Kimbrough wanted to be an astronaut. His
grandparents, who lived in Florida, would
take him to the nearby Kennedy Space
Center to watch the Apollo astronauts blast
Kimbrough on the off. Neil Armstrong and Buzz Aldrin were
COLBERT treadmill.
In 2016 one astronaut his first heroes.
actually “competed” For university he chose West Point
in the London
Marathon on it during Military Academy — “for the challenge”,
a space mission. the very same reason he yearned to fly
Apache helicopters.
Eventually he served as a platoon leader
in Operation Desert Storm in Iraq and was
put in charge of six Apaches. He and his
group flew nightly missions deep behind
enemy lines, videoing the terrain that US
ground troops would cross when they
eventually attacked. It was perilous work.
“I’ve always been one of those guys — I just
want to do what people think I can’t do,”
Kimbrough says. “If somebody says I can’t,
I’m going to do it.”
When he returned home, his flying
experience got him a job training
astronauts to land the space shuttle. Three
years later, in 2004, NASA chose him
for its astronaut corps, where he began
working with trainer Guilliams, who saw
Kimbrough — a star pitcher during his
years at West Point — as a good athlete of
average size who needed to get stronger
if he wanted to actually fly missions. “He
Advanced Resistive Exercise Device). He steps into its steel came from a military background and hadn’t done a lot of weight
platform, slips beneath a weight bar attached to a pulley, spreads training,” Guilliams says. “We taught him the squat, the deadlift.”
his feet shoulder-width apart and does a set of squats. He sets Why those lifts? “It’s a question of gravity,” he explains.
down the weight, spreads his feet as wide as he can manage, into When gravity is virtually absent, as it is in space, demands on
a sumo squat — one of the most demanding, full-body-blasting the body change, as do the body’s responses. Watch any video of
moves a human can do — then resumes lifting. an astronaut manoeuvering about the space station and you’ll see
He follows this with a third set of squats, this time standing on that he is like a monkey swinging through trees — all shoulders
one foot. Then another set, balanced on the other, to work the and arms. “With any muscle, if you don’t use it, the body just says,
hip-adductor muscles. He sets the weight down, changes the load ‘OK, I don’t need it,’ ” Guilliams says. “It’s the same thing with
and does a set of punishing shoulder presses. And on and on until bone. If there’s no stimulus on the bone from standing or walking
sweat is dripping off him, his workout gear soaked through. around all day, the body says, ‘Well, I don’t need bone,’ and it
It’s all part of the targeted, intensely rigorous regimen that NASA’s starts withering away.”
physical training staff has devised in hopes of keeping the bodies Countering the risk of bone loss means emphasising load-
of astronauts like Kimbrough from essentially deteriorating while bearing exercises. “Most of the bone loss we see is in the lower
being subjected to the harsh realities of space travel. back, the femoral neck, and the greater trochanter, which is in
Which is why, the day we meet him, Kimbrough is here sweating the hip,” Guilliams says. “So we focus on hip-dominant exercises
profusely through yet another training session, readying his — squats and deadlifting. Those are the main exercises we build
body for Expedition 50. the whole program around. They’re also multijoint, multiplanar
Though, in truth, he’s been preparing to go into outer- space for movements. We wanted to move his joints in as many different
his entire life. planes as we could, so we threw him everything just in case, so

he’d be prepared. Maybe Soyuz lands five hours
away from where Mission Control thought you
were going to land, and you have to get out of
the capsule, and it’s 30 below zero. You have
to be ready for anything. An astronaut doesn’t
have to be a great athlete, but he has to be fit
overall. You’re better off being good at many
things than really good at one.”
The big lifts are also important for astronauts
not just while they’re in space, but once they
return home. For some, it takes months, even
years to restore their bone mass. For others, it
never fully returns. Kimbrough never wanted
that to happen to him.
In 2007, Kimbrough was assigned to his first
mission, STS-126, slated to deliver equipment
and supplies to the International Space Station
in 2008. As is the case with every astronaut, at
that point his training regimen became targeted
— meaning, Guilliams and his team designed a
fitness program specifically for his body type
and needs. Because the reality is, just as you
need to top off your gas tank before you start
a road trip, you need to be jacked before you
start a space flight — your bone strength and One astronaut’s lifting gloves after a regimen dominated by squats and heavy deadlifts.
musculature demand it.
“Mentally, being a guy who works out a lot, it
just gave me some peace of mind,” Kimbrough
says of the workouts he did to prepare preflight. Yet, even have a seat or handlebars — instead, crew members just wear
though the 16 days he spent in space weren’t enough to cause a pair of bicycle shoes, clip into the pedals, and pedal away,
him noticeable bone loss, he did lose muscle strength that took as if riding a unicycle. The exercise surface of the treadmill —
him several months of dedicated gym time to recover. the Combined Operational Load-Bearing External Resistance
If that kind of damage can be done in just 2½ weeks, imagine Treadmill, or COLBERT, for the talk-show host, a huge NASA fan
the pummeling a body will take in expeditions that are more — consists of a series of hard rubber, tank-like slats, rather than the
than five months long. bouncy belt loop you’d run on at a fitness club.
According to Bob Tweedy, who trains crews on the use,
maintenance and repair of the three exercise machines, most
Fortunately,since 2006, NASA has got better at astronauts prefer the ARED in space, because so many of them
not only training astronauts until they’ve reached a level of are into lifting. The COLBERT treadmill is the easiest device to
superfitness preflight but also helping them maintain their operate but also the most boring. (Unless you’re a runner. In April
muscle and bone strength while they’re on the space station 2016, while aboard the space station, British astronaut Tim Peake
itself, via regular, hyperspecific exercise regimens using high- “competed” in the London Marathon in real time.)
tech equipment that allows for complete, efficient workouts. For many, the CEVIS bike is the most difficult device to adapt to.
Astronauts use three primary machines for the bulk of the “It’s hard to ride a bike in space,” Tweedy says. “You’re unstable,
workouts they do while living on the ISS: One is the ARED, the and you don’t have gravity. You’re not holding on to handlebars,
sci-fi-looking weightlifting contraption Kimbrough is pumping and you don’t have any leverage to push the pedals down. You’re
away at the day we meet him. The others — one a treadmill, the using the muscles of one leg to push that pedal down, and the
other a stationary bicycle — are also installed in both the NASA muscles of the other leg to pull that pedal up. It’s a push-pull
gym and the space station, so astronauts can get accustomed to action, not push-push, like it is on Earth.”
them before they rocket into space. Needless to say, though astronauts may grumble about the
At the NASA gym, the bike, a Cycle Ergometer with Vibration machines, they don’t skip their daily workouts. They know the
Isolation and Stabilization System — or CEVIS — is stationary. risks if they do.
In orbit, CEVIS is little more than a box bolted to the floor with NASA’s detailed plan for Kimbrough during his space station
pedals protruding from each side, with a seat and handlebars. stay: lifting 45 minutes to an hour at least six days a week, as well
Thanks to microgravity, the version on the space station doesn’t as adhering to a strict regimen of exercises designed by Guilliams

“I’ve always been
one of those guys
— I just want to do
what people think
I can’t do.”
for a Mars mission. The smaller will be slightly

larger than a shoebox, and support missions
will be up to 21 days. “Basically, big enough to
stand on for a wide squat, with good form,”
Perusek explains.
Crew members would be able to accessorise
the new machines, adding or subtracting
parts for different exercises, kind of like a
detachable Swiss Army knife. Its functionality
as a universal gym would remain; it would also
include a rowing-machine element that would
replace, aerobically, the stationary bike and
treadmill. The plan, according to Perusek, is to
develop an International Space Station version
and transport it there in 2020 for testing.
Unfortunately, physical decline isn’t the only
hazard of life in microgravity. Even if perfect
exercise equipment is invented and optimised
for the space station and longer missions,
unsolved and unavoidable hazards remain. On
the space station you’re exposed to 10 times
more radiation than on Earth. And the farther
out you venture, the worse the threat from
Former US Army colonel and Apache pilot Shane Kimbrough, currently a NASA astronaut. “treacherous” (NASA’s word) galactic cosmic
rays, which can increase your cancer risk,
damage your central nervous system and cause
heart disease. Case in point: Apollo astronauts
and his team to minimise muscle atrophy and thinning bones. who went to the moon — the only humans who’ve flown past
They reconfigured his routine every week or two to emphasise the Earth’s protective magnetic shield — died of cardiovascular
exercises that strengthen the body parts (hips, pelvis, lower disease at a significantly higher rate than astronauts who flew only
back, legs, heels) most at risk for bone-mass loss and swapped low-Earth orbit or never flew at all, a recent study found. Other
out exercises in each routine every three days or so, mainly to new research suggests that the radiation on a planet as far away
avoid boredom. They changed reps and loads daily. Finally, they as Mars could even cause brain damage and cognitive impairment
assigned him 45 to 60 minutes of cardio work on the bike and similar to dementia.
treadmill to increase the stamina needed to do tasks such as Not surprisingly, it’s this radiation that could eventually turn
making repairs outside the space station. out to be the deal breaker — though we wouldn’t bet against NASA
“The biggest thing, physically, that we did in 2008 was finding a solution for even that. For the time being, it works to
spacewalking,” Kimbrough says. “It’s really challenging to move continually improve anti-radiation shielding in the space station,
this mass — the big, white space suits we have that weigh about monitor crew members’ levels to keep them in the best-shielded
135kg. Being able to control one takes strength and technique. locations, and put them on a diet rich in antioxidants to further
Every time we open and close our hands we’re fighting the reduce radiation risks.
pressure of the space suit, so they get worn out. We really do Kimbrough, who plans to remain in the astronaut program
everything with our hands during a space walk and very little following his mission, is focused on the things he can control
with our feet.” now and in the near future. He’s an evangelist for NASA’s fitness
One big hole in NASA’s “space fit” plan for the future: research findings. “All the data we get from all these people
Unfortunately, it’s still designing and testing exercise equipment who’ve flown have shown we need to do this full-body workout.
compact enough to fit in a spaceship that will eventually carry You don’t need to have this giant chest and nothing else. You
astronauts to Mars — estimated to take place around 2030. don’t need to have giant legs and nothing else. You need to be
For example, at NASA’s Glenn Research Center in Cleveland, well-rounded.”
project manager Gail Perusek and her Human Research Program Guilliams concurs. “There’s a ton of science to this,” he says.
team are developing compact devices that are a fraction of ARED’s “A lot of what we’re doing is trying to figure out the best way
mass and volume, while improving on performance and making to train in flight, so when astronauts do get to Mars, they can
them capable of supporting both short and long missions. The continue to do their job. That will be part of Shane’s mission.
larger of them will be about a tenth of ARED’s size and suitable We hope to learn a lot from what he experiences.” ■

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reason. Each layer of the sole is MapMyRun app, and because the best shoes for runners in need of We found every stride was
packed with features to ensure data is coming direct from the stability. The huge amount of catapulted into the next
your foot remains as supported shoe and feet movements, it cushioning in the sole was much almost before we realised it
as possible throughout the gait provides a more accurate appreciated on longer runs, was happening, and the impact
cycle: we could feel this in action, measurement of your cadence, although if you’re not an of a footstrike was nothing less
and the latest Adrenaline also distance and fatigue. It also over-pronator the reinforced than silky. The knitted upper is
has the benefit of feeling light features a knit midfoot panel midsole might feel like overkill. also glove-like as it moulds
and springy in comparison with support for great lockdown Also of note is the updated around your foot, but watch out
other structured shoes. The and “Charged Cushioning” for upper, which Asics has made if you’ve got particularly wide
upper — especially the tongue — improved responsiveness seamless, boosting the comfort feet, as Adidas shoes do tend
is exceptionally cushioned, too. and durability. levels still further. to come up narrow.
$239.95, brooksrunning.com.au $229.99, underarmour.com.au $260, asics.com/au $260, adidas.com.au
Running shoe buyer’s guide Key running sessions

Complete a mixture of these training sessions to get fitter and
1 ) Talk to someone who knows Running Shoes faster than ever.
Go to a proper, dedicated running shop — not a chain store. A

specialist shop will allow you to have a run in them before you INTERVALS FARTLEK LONG RUN TEMPO RUN
buy, which is very important. ■ These are ■ This gets its ■ These are ■ In these
the ones most name from a essential if you’re sessions your
2 ) Look at the soles of your old pair people dread but Swedish word training for a long- aim is to maintain
they’re probably meaning “speed distance event a relatively fast
the most useful play”. It’s an like a marathon. and steady pace
Wear on the outside rear of the sole indicates you land on the for improving unstructured Doing one long run for about 20-30
outside of the heel and roll inwards (aka pronation), so you performance. You interval session a week is usually minutes. This
should aim for something with a bit more stability. If this is very alternate short where your sufficient to make should feel quite
pronounced, you should think about doing some hip and glute periods of high- periods of progress, and uncomfortable
speed running intense effort and try to increase but the idea is that
strength exercises to combat it
with periods of recovery vary. the distance you you get used to
recovery. A good You can make cover each week running at a pace
3 ) Use multiple pairs sample session it up as you go by about 1.5km. that’s faster than
would be to do along but it helps Every six to eight one you could
one minute fast to impose some weeks, have a sustain for, say,
Buy shoes with more stability for longer runs, lightweight neutral
with two minutes kind of external recovery week 10km. You should
shoes for faster efforts, more traction for off-road runs. This helps of recovery system, such as where you do a be constantly
prolong the life of all the shoes and keeps the feet ‘active’ as they running and saying to yourself shorter run so that flirting with going
need to adapt to the differing challenges of terrain and support. .” repeat that that you’ll go hard your legs are fresh too fast and you’ll
ten times. until the third for the next push. feel tired at the
lamppost. end of the run.
5
Salomon Sense Pro 2
W H AT ’ S I T F O R ?
Light trail running.
The Sensfit system works to
cradle the foot, providing a
precise and secure fit.
ROAD TEST
Convenience is key here.
You never have to worry about
the Sense Pro 2 coming loose:
the lace just needs a single
pull to tighten it up. Too easy!
Balance and momentum are
also important. The midsole is
firm and stable when you need
it to be, but also soft and yielding
Midsole foot cushioning when the going gets tough,
reduces the stress on the heels, enabling you to power through
ankle and toes, ensuring a different types of terrain with
confidence. Plus, the single
more comfortable run. layer open air mesh allows for
quicker drying and breathability.
$239, salomon.com/au
Lace up for these testing runs
Medibank Melbourne Oxfam Trail Walker Great Ocean Road Whitsunday Airlie
Marathon Festival Running Festival Beach Running
You and three mates Festival
This marathon is will journey through The ultimate running
every amateur 100km of bush trail event, with ultra, half Stay fit on your
sportsman’s wet within 48 hours while and full marathons, tropical holiday,
dream — it finishes raising money for the as well as 14km and and drink in the
with a lap of the world’s poor. It’s not 6km races. Plus, natural beauty of
sacred turf of a relay, either. Your you get to leg it along the Whitsunday
the MCG. There are team has to start the iconic Great Coast as you pound
also half and 10km together, stick together Ocean Road (right), the pavement over
events, in case you and finish together. taking in awesome full or half marathons.
can’t get your act A tough but rewarding views of the Pacific There are also 10km
together for the big experience. as your tired feet and 5km options if
42.195km race. scream for mercy. that’s your thing.
Go to trailwalker.oxfam.
October 15, melbourne org.au for race dates in May 20-21, greatocean July 16, runairlie.com.au
marathon.com.au your capital city. roadrunfest.com.au

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Beer and babe:

it’s hard to know
where to look but
we like what we see!
BLOKES’
GUIDE
TO BEER
ALL YOU NEED TO KNOW ABOUT AUSTRALIA’S NATIONAL DRINK, INCLUDING HOME
BREWING, CRAFT BEER, FOOD PAIRING AND BOB HAWKE’S SKOLLING RECORD.
IT’S TIME TO RIP OPEN A TINNY AND FLOP ON THE COUCH!
Beer and
your health
■ Theoccasional
brewskyisn’tgoingto
hurtyou—infact,it
mightevenbedoing
youafavour. See,it’s
notjustwinethatcan
deliverantioxidants
thatarebeneficialto
youhealth.Beercan
provideyouwiththe
samehealthbenefits
aswine(when
consumedinthe
recommended
amounts,ofcourse).
A (very) brief history of beer Somestudieseven
Did you know... suggestthatthe
antioxidantsinbeer
■ B eer is one of the a revelation. transported and maybemoreeasily
oldest beverages For example, distributed to a absorbedbythebody
QUITE A BITE thanthoseinredwine.
humans have apparently thirsty public.
created. It’s been The world’s strongest Researchhas
the ancient To this day, beer beer is Brewmeister’s
around since Sumarians (who remains one of alsofoundthat
around 4000 BC Snake Venom from amoderateintakeof
lived in an area the world’s most Scotland. It’s 67.5%
and was common that’s now Iraq) popular drinks. alcohol (onetotwo
alcohol (the average
across all called beer a The biggest beer standarddrinksaday)
lager or pale ale is
the ancient “Divine Drink” and drinkers in the canreduceyourriskof
around 4% to 6%).
civilisations offered it to their world? The Czech developingawhole
— think the gods. We can’t Republic (142.6 bunchofdiseases.
Babylonians, the really blame them. litres per capita
YOUR NE X T CH A LLENG E AstudyfromEmory
Egyptians and the The winner of the UniversityintheUS
Even monks in the per year), followed
Romans. Those Wife Carrying World foundthatelderly
Middle Ages were by the Seychelles
people really knew Championship wins their peoplewhoconsumed
fans of the stuff (114.6 litres) and wife’s weight in beer.
how to party. — monasteries Austria (104.8 atleast1.5drinksdaily
Basically, when Time to start training for haduptoa50%lesser
were some of the litres). the next comp, to be held
we first started biggest brewers Here in Australia, riskofsufferingfrom
in Finland in July. heartfailure.Partyon,
cultivating grains, at this time. beer first arrived
beer followed soon Over the with European Grandma.
after. Different centuries methods settlement, and
NOT BAA-AAD Soenjoyabeerortwo
cultures used The Ancient Vikings safeintheknowledge
were refined, today the average
different grains, but believed that in their thatyou’redoing
quality improved Aussie drinks
the idea behind it heaven — called somethingpositivefor
and new around 74 litres a
was all the same — “Valhalla” — there was a yourhealth.Justdon’t
technologies year of the golden
a delicious drink giant goat whose udders getcarriedawayand
allowed for mass nectar, putting us
that made you feel produced an endless slamthewholecarton.
brewing that could well into the top 20. supply of beer.
good. It was truly be safely stored, Cheers! Unlesswe’reinvited
alongtojoinyou.
Beer Basics
Ale vs lager Types of ales Types of lagers

Ales are fermented using “top-fermenting yeast” (it The best known types of ales include dark ales such as Lagers can range from sweet to bitter and pale to black.
floats to the beer’s surface for the first couple of days Porter and Stout (probably the best known stout would be But most are pale to medium in colour, are highly
and then settles at the bottom), at 15° to 25°. Lagers are Guinness), as well as pale ales such as Bitter and India carbonated and have a medium to strong “hoppy”
fermented using “bottom-fermenting yeast” (settles Pale Ale. Other ales include Wheat Beer (pale and highly flavour. Some of the best known lager styles are Pilsner,
at the bottom), at lower temps of 5° to 14°. Ales are carbonated), Belgian Ale (sweeter,slightly darker and Bock, American Pale and Vienna. Australian Bitter (think
generally sweeter and tastier, while lagers are crisper often in excess of 8% alcohol content) and Irish Ale (red in Victoria Bitter, for instance) is a lager, while English
and smoother. Ale has been around for thousands of colour, sweet and malty in flavour). Serve your ale at Bitter is an ale. Serve your lager cold, at around 4 ° to 7 °.
years, while lager is the new kid on the beer block. around 10 ° to 14 °.

Match your
food and beer
When God invented

beer he wasn’t just
thinking about our thirst, he
was also thinking of our
taste buds. The mighty
amber fluid goes with all
kinds of grub. Here are
the best combos:
R E D M E AT
Darker, heartier beers like
brown ales or stouts can
balance the bigger meats.
A strong dark ale
Try a Brown Ale or
is the perfect a Stout like Guinness.
accompaniment to a
FISH
slab of animal flesh.
Keep the beer lighter so
as not to overpower the
more delicate flavour of
fish. Try a Blonde.
P O U LT R Y
Neck an Amber or
a Pale Ale. If the chook
comes with a heavier
sauce, go for something
slightly heavier and richer.
PIZZA
Almost any beer goes
with cheesy pizza, but if
the cheese is stronger
(such as blue), slosh
down a darker brew.
SPICY FOOD
A brew with more hops
will help cut down the
spices in the food. India
Pale Ale is perfect.
Brew your
own lager
BrewArt brings the craft

of domestic beer-making
into the 21st century
with its sleek and stylish
BeerDroid. The world’s
first fully automated
personal brewer, it produces
10 litres of premium quality
beer at the push of a button.
And no matter where you
are, you can monitor its
progress via the smart
phone app. Add in BrewFlo
(below), BrewArt’s
temperature-controlled beer
dispenser, and you’ve got a
virtual bar and brewery in
yourown home! brewart.com
“Milk is for babies. When

you grow up you have
to drink beer.”
— Arnold Schwarzenegger
The brews
we choose
M O D U S O PER A ND I PA L E A L E
This rich-coloured pale

ale has pine and citrus
aromas topped with
a crisp finish.
mobrewing.com.au
LORD NELSON THREE SHEETS
Medium gold in colour,

We think you’ll Three Sheets is a pale ale
agree: beauty is with a nicely balanced
in the eye of the malt and fruity scent.
beer holder. lordnelsonbrewery.com
A crafty bunch
Can the bottle HOLSTEN 0.0%
■ G one is the wife might also say looking alternatives A beer without alcohol
beater-wearing Ozzie something about using clever — WTF! Trust us, this
bloke clutching a our growing marketing. Little is the bomb. A tasty
tinny of Fosters. sophistication as Creatures, for Pilsner that packs only
These days we’re consumers, as we instance, is owned 40 calories per bottle.
more likely to move away from by Lion, who brews holstenzero.com
reach for a craft mass-produced Fosters and XXXX.
or “boutique” beer beverages and seek Fat Yak and Redback
to quench that out new flavours were bought by
insatiable man and more traditional Carlton and United
thirst. The craft beer styles and brewing Breweries, who in
industry in Australia Cans are back, guys. Good COOPERS ORIGINAL
methods. It’s much turn were bought ol’ aluminium is better for the PA LE A LE
is flourishing. like the Australian by South African
Although still beer and the drinker, our top
wine industry a multinational mates at Sydney craft brewer With fruity, floral
only making up couple of decades SABMiller in 2011. characters, balanced
Modus Operandi (mobrewing.
around 5% of the ago — we’ve moved Even mega with a crisp bitterness,
com.au) tell us.
overall market, beyond the supermarkets are this is your go-to Pale .
Why? For starters, UV light and
microbreweries are goon-bag and now in on it — Coles and coopers.com.au
oxygen kills beer quality, which
cropping up all over seek out grape Woolies both have is a big problem with glass . A can
the joint and bars and varieties from their own ales. keeps the beer as fresh as it was
bottle shops are our favourite If you want the when it left the tank — exposure to
clamouring to offer regions. real deal, ask your light leads to oxidation, which
the latest trendy But make sure local bottl’o bloke leaves a “cardboard” taste.
brews to parched your craft beer to recommend the Cans also cool much quicker than
4 PINES KOLSCH
punters. really is “craft”. best beers from glass which is vital in Australia’s hot This is a German-
Sure, VB fans may Big brewers have your area and and thirsty climate. Who wants to style golden ale with
say that hipsters are jumped on the help keep this drink warm beer from a bottle when rejuvenating hints
to blame, but the rise bandwagon and are promising industry you can slurp it cold from a can? of spice and citrus.
of craft beers in Oz offering trendy- growing. 4pinesbeer.com.au
Great moments in beer
1944 1955 1989 2009 2010

A WWII American paratrooper Future Aussie PM Bob Hawke Cricketer and larrikin David The world’s largest glass of The “world s number one head
brings beer to wounded skulls 2.5 pints (1.4L) of beer in Boon allegedly sinks 52 cans of beer, containing 1499 litres of balancer” John Evans balances
soldiers by filling his helmet 11 seconds at University beer on the plane trip from Guinness, is prepared at a pub 237 pints of beer on his head.
from a tap in a nearby tavern. College, Oxford, UK. Oz to England. in California, US. As you do.

GENIUS
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Battle ready
Hit the ropes Build a body that’s more than just a big
to develop slab of meat. Our three-day, ready-
near-superhuman
endurance. for-anything program (next page) is
the ultimate combo of traditional lifts,
hybrid modifications and endurance
challenges. Trim the extra fat — and keep
it off — with our lean-eating meal plan
(page 111), which is specifically designed
for steady weight loss. And speed up
the bulking process with our expert
guide to supps (page 122).
P e t e r Ya n g / G r o o m i n g b y D i a n a S c h m i d t k e / S o m e t h i n g A r t i s t s

Body Book Power up
UNBREAKABLE
YOUR READY-FOR-ANYTHING TOTAL-BODY PLAN BY MIKE SIMONE // PHOTOGRAPHS BY JAMES MICHELFELDER
Looking big, strong, and durable is one thing. Being big, strong, and durable is another. Can you push, pull, or carry something incredibly
heavy? How well do you sprint, jump, or climb — and do you have the stamina to keep it up for a sustained period of time? Instead of training
for the pump, use this program to take your conditioning to a whole new level.
D AY 1 45-60 Minutes WATCH NOW! mensfitness.com/survival
HOW IT
WORKS PUSH AND CARDIO
This routine is built
Exercise 1: Bench press. Tucking in your
around foundational elbows will save your shoulder joints.
lifts, but with
twists that are less
conventional. Each
day includes a unique
challenge to break up
a “routine” workout.
In Day 1, battle ropes
test your endurance,
burning up your
shoulders, arms and
even your lungs. Day
2 you’ll use the sled,
a device that’ll put
your entire body on
blast. Finally, Day 3
is arguably the most
gut-wrenching: Front-
racked hang cleans
to walking lunges and
trap-bar deadlifts
with farmer walks will
expose and strengthen
any weak spots.
To be ready for
anything, you need to
take your body to the
brink of failure. With
this plan, three days
are all you need.
1) BENCH PRESS 2) INCLINE 3) 3-PART PUSH- 4) 3-PART 5) DIP

Sets: 4 Reps: 10, 10, 6, 4, 4 BENCH PRESS UP VARIATION BATTLE ROPE Sets: 3 Reps: 25
Rest: 60/120 sec. Sets: 4 Reps: 10, 10, 6, 4, 4 Sets: 3 Reps: 25 per VARIATION Rest: 60 sec.
Directions Rest: 60/120 sec. variation (3) Rest: 60 sec. Sets: 3 Reps: 30
Grasp the bar just Suspend yourself
sec. per variation (3)
outside shoulder Set an adjustable Place your hands on Rest: 60 sec. over the bars of a dip
width and slightly bench to a 30- to the floor at shoulder station and lower your
Rest 90-120 sec. arch your back. Pull 40-degree angle and width. Keeping your Tuck your elbows into body until your upper
after reps of 6 and the bar out of the rack lie back on it. Grasp body in a straight line, your sides and alternate arms are parallel to
below. Rest 60 sec. and slowly lower it to the bar just outside squeeze your shoulder pumping your arms the floor. Add weight
after reps above 6. your sternum, tucking shoulder width, arch blades together and up and down, creating using a weighted belt or
Do these workouts your elbows about 45 your back, and pull it lower your body until alternate waves in the by holding a dumbbell
on nonconsecutive off the rack. Lower the your chest is 3cm rope. Switch to a double between your feet.
degrees to your sides.
days for two to four wave, where your
When the bar touches bar to the upper part above the floor.
weeks. Do 10 min. of arms move in tandem.
your body, drive your of your chest and then Position 2: Bring your
foam rolling before Then move each arm in
the workouts and 10 feet hard into the floor drive your feet into the hands close. Position
and press the bar floor as your press it 3: Place your hands independent circles in
min. of yoga after.
back up. back up. outside shoulder width. front of you.

Exercise 5: Dumbbell row. For variety, nix
D AY 2 45-60 Minutes 1
the bench and alternate two dumbbells.
PULL AND CARDIO

1) DEADLIFT 5) DUMBBELL
Sets: 6 Reps: 10, 10, 6, 4, ROW
2, 1 Rest: 60/120 sec. Sets: 5 Reps: 15, 10, 10, 8,
8 Rest: 60 sec.
Stand with your feet hip
width. Bend your hips Rest your right knee
back to reach down and and right hand on a
grasp the bar, hands bench and grasp a
just outside your knees. dumbbell with your left
Keeping your back in its hand. Let the weight 2
natural arch, drive your hang straight down.
heels into the floor and Retract your shoulder
pull the bar up along and row the dumbbell
your shins until you’re up and to your side.
standing with hips fully Squeeze your shoulder
extended and the bar is blades at the top and
in front of your thighs. hold for one second.
On the final two sets,
2) BENTOVER choose a heavy weight
ROW and “cheat” it up,
Sets: 5 Reps: 10, 10, 6, 4, 4 performing your reps
Rest: 60/120 sec. explosively and with
Exercise 1: Deadlift. If you’re having trouble with a loose form. Switch
Grasp the bar overhand slipping bar, try an overhand and underhand grip.
at shoulder width and sides with each set.
let it hang in front of
your thighs. Bend at
2 1
the hips and lower your
torso until it’s nearly
parallel to the floor.
Bend your knees a bit
to take tension off your
hamstrings. Squeeze
together and pull the bar
to your belly.
Exercise 3: Sled pull and push. Keeping your
3) SLED PULL weight on your heels will engage your legs, saving
AND PUSH your arms from fatigue.
Sets: 4 Reps: 20m down
and back Rest: 60 sec.
Facing the sled, pull

the straps taut with
straight arms. Slightly
bend your knees as you
pull the straps in a row
movement toward you.
Then move behind the
sled with your arms
straight and flexed and
drive it forward using
slow, controlled steps.
4) PULLDOWN
Sets: 5 Reps: 10, 10, 8, 6, 4,
Rest: 60/120 sec.
Reach up and grasp the

handle at a cable station.
Pull it down to your
collarbone, squeezing
together as you pull.

Body Book Power up
D AY 3 45-60 Minutes
LOWER BODYAND CARDIO

1) SQUAT
Sets: 7 Reps: 15, 10, 10, 8, 6, 1 3
4, 2, Rest: 60/120 sec.
Set up in a squat rack

or cage. Grasp the
bar as far apart as is
comfortable and step
under it. Squeeze
together and nudge
the bar out of the rack.
Step back and stand
with your feet shoulder
width and your toes
turned slightly outward.
Take a deep breath and
then bend your hips and 2
knees to lower your
body as far as you can
without losing the arch
in your lower back. Push
your knees outward as
you descend. Extend
your hips to come back
up, continuing to push
your knees outward.
2) HANG CLEAN
Exercise 2: Front-rack walking lunge. Foam-roll shoulders/triceps before this move.
TO FRONT-RACK
WALKING LUNGE
Sets: 3 Reps: 10 with 20m
walks Rest: 60 sec.
Exercise 3: Trap bar deadlift with walk. For more
3) TRAP BAR
Holding a barbell at of a challenge, try the suitcase deadlift. Place two DEADLIFT WITH
shoulder width in front loaded barbells side by side; lift and walk. The exercise WALK
of your thighs, bend has four points of instability you must balance. Sets: 5 Reps: 10 with 20m
walks Rest: 60 sec.
your hips and knees so
that the bar lowers to Stand with feet hip
just above your knees. width. Bend your hips
Now explosively extend back and grasp the
your hips as if jumping handles. Keeping your
while at the same lower back in its natural
time shrugging your arch, drive through
shoulders and pulling the your heels to stand up
bar straight up in front of straight and extend
you. As the bar reaches your hips and knees.
chest level, quickly Walk 20m.
slip under the bar and
catch it at shoulder level 4) JUMP SQUAT
with your upper arms. Sets: 4 Reps: As many
Complete 10 repetitions. reps as possible in 30 sec.
Then step forward into a Rest: 60 sec.
forward lunge. Continue With your feet shoulder
walking for 20m. width, squat down
halfway, then jump as
high as you can.
1 2

Body Book Muscle maintenance
Rev up your
recovery
Building muscle
and getting stronger
aren’t just about
pumping iron.
Planned recovery
is just as important.
Here we review five
top-line products
that aim to alleviate
workout pain, boost
muscle growth and
get you back in the
gym sooner rather
than later.
Chocolate milk Magnesium Compression gear Pickle juice Recovery pump

■ A study in the ■ If you’re not getting ■ A study by the University ■ Dehydrated athletes ■ A recovery pump
International Journal enough, it can result in low of Essex in the UK found experienced faster relief increases venous [the
of Sport Nutrition and energy levels and muscle that compression tights from muscle cramps after veins that drain into the
Exercise Metabolism found problems. Magnesium is a can improve energy drinking pickle juice, heart] return, quickly
the high-carb and protein key building block for most expenditure while according to a study ramping up the body’s
content in flavoured milk of the body’s functions. exercising, hasten published in Medicine reabsorption of the
made it suitable for Keeping magnesium recovery and improve & Science in Sports & elements causing soreness
replenishing energy and levels high reduces cramp proprioception. The reason Exercise. Scientists believe and fatigue in the muscle.
nutrients after a workout. and delayed onset muscle why: tight-fitting garments the vinegar in pickle juice It raises all levels of the
Flavoured milk contains soreness (DOMS) post- help clear lactic acid helps to stop the nerve venous system, effectively
carbohydrates, electrolytes workout. buildup to relieve soreness signals that make tired removing metabolic
and protein to help satisfy M F P I C K Amazing Oils
and offer support to your muscles cramp. waste faster.
the body’s needs. Plus, it Recovery Magnesium most over-used muscles M F P I C K Pickle Juice M F P I C K The Recovery
tastes excellent! Spray is perfect for and joints. Sport contains ten times Pump X has a unique boot
M F P I C K A 600ml carton M F P I C K 2XU Power more electrolytes than design which compresses
rejuvenating painful
of OAK chocolate milk muscles. Because it enters Recovery Tights stabilise other sports drinks and the bottom of the foot for
contains a whopping the bloodstream through muscles and promote aids in the prevention increased circulation. It
22g of protein and 66g the skin, it works more increased blood flow of muscle cramps. It’s also has adjustable pressure
of carbs to help with effectively than tablets. for quicker recovery. also 100% natural. and pause settings.
your recovery. facebook. amazingoils.com.au $200, 2xu.com/au clubwarehouse.com.au clubwarehouse.com.au
com/oakmilk

CONGRATULATIONS TO POWERBREATHER ATHLETE
JAN FRODENO
ON WINNING THE KONA IRONMAN WORLD
CHAMPIONSHIP...AGAIN!
The Powerbreather is the innovative sports tool for triathletes who want to to
develop their swimming technique and fully focus on arm and leg work, for
perfect propulsion and position in the water. The Powerbreather also strengthens
endurance and respiratory muscles, which increase performance in all three
triathlon disciplines.
With the Powerbreather there is no oscillation breathing, which reduces oxygen

intake and performance when using conventional snorkels. Thanks to the Ameo
Fresh Air System, the body is constantly supplied with the maximum amount
of oxygen – regardless of intensity and session length. This enables athletes to
combine stroke and interval training with a snorkel for the first time ever.
Whether it is used for style optimization, efficiency improvement, endurance

training or respiratory muscle training, the Powerbreather is the only training
partner for the fastest progress and best results.
JAN FRODENO
TRIATHLETE, OLYMPIC CHAMPION,
2X KONA IRONMAN WORLD CHAMPION
regularly uses the POWERBEATHER
in his training
WWW.POWERBREATHER.COM.AU
Body Book
THE SINGLE-
DIGIT BODY-FAT
PROJECT
To achieve the precise body-fat percentage that
unsheathes your shredded physique, nutrition is
key. With our sample three-day plan, you’ll learn
how to melt fat while maintaining muscle for the
long haul. By Jim White Photographs by Linda Xiao
■ No question about it: Protein is king.

But more isn’t necessarily better
— there’s a limit to how much your body
can use in a setting (about 30g). Plus,
to avoid breaking down muscle protein,
you need to pair it with just enough carbs
(yeah, the macro you keep neglecting)
to repair damaged tissue and stimulate
new growth. More specifically, complex
carbs help restore glycogen levels
and shuttle protein quickly and more
efficiently to depleted muscle cells.
Timing is crucial, too: Studies show
that getting about 20g of protein and 20g
of carbs an hour before and after training
(45 minutes of resistance training and
moderate cardio, four days a week) is
the perfect trifecta for amping total body
mass. So how do you put it all together?
Check out the sample three-day nutrition
plan we’ve curated for you, then use it to
customise your own long-term muscle-
building meal plan.
THE
NUMBERS
THE GUY
80kg, 178cm, 35-
year-old active male
Recommended
Baseline Macros
CALORIES
2,100–2,300
PROTEIN
1.7g/kg body weight
= 105g–115g protein
daily, 18g per meal
(20% of total
calories)
C A R B O H Y D R AT E S
288g–316g total
(55% total calories)
FAT
58g–64g (25% of
total calories)

Body Book Chow down
Single-
digit fat:
Sample
Day 1
WORKOUT
• Drink 500ml water
BRE AKFAST
• 2 slices sprouted-
grain bread
topped with:
1 tbsp natural almond
butter
• 10cm fresh banana
• 1 cup skim milk
MIDMORNING SNACK
• ¼ cup trail mix made

with:
Raw almonds, walnuts,
pistachios, raisins
• 1½ cups fresh pineapple
• 1 protein shake made
with:
20g protein powder
LUNCH
• 120g pan-seared then

baked salmon topped
with:
1 tbsp BBQ sauce
• 1 cup mashed sweet
potatoes topped with:
2 tbsp raisins
• 1 cup brussels sprouts,
roasted Super-simple
SNACK
BBQ Salmon
SERVES 1
• 20 whole-grain
crackers topped with: INGREDIENTS
60g favourite cheese
120g wild-caught
• 1 cup strawberries, salmon fillet
grapes
Salt and pepper
DINNER 1 tbsp BBQ sauce
• 120g grilled marinated INSTRUCTIONS
chicken breast
• 1 cup tabbouleh 1) Spray a nonstick
pan with cooking
• 2 cups salad made with: spray and heat pan
Tomato, cucumber, on medium-high.
onion Season salmon with
a pinch of salt and
pepper, and add to
hot pan. Cook skin-
side down first for
3 to 4 minutes.
2) Flip salmon and
continue cooking
for about 1 minute,
then flip back.
3) Spread 1 tbsp BBQ
sauce on top of
salmon, then place
in a preheated
180° oven. Cook
salmon until medium
(or your desired
Salmon is doneness).
brimming with
NUTRITION
anti-inflammatory (PER SERVING)
omega-3 210 calories, 21g fat,

fatty acids. 11g carbs, 21g protein

Sample
Day 2
WORKOUT
• Drink 500ml water
BRE AKFAST
• 1 cup low-fat cottage

cheese topped with:
1 cup mixed berries
¼ cup low-sugar,
low-fat toasted muesli
10 walnut halves
MIDMORNING SNACK
• 1 cup quinoa
topped with:
¼ avocado
2 boiled eggs
1 tbsp fresh salsa
LUNCH
• Burger bowl
Muesli
made with: SERVES 11
450g chicken mince

INGREDIENTS
½ onion, diced
1 garlic clove, chopped 2 cups old-fashioned
rolled oats
½ capsicum, chopped
1 cup chopped almonds
1 bunch kale
1 cup ground flax seeds
Favourite spices
1 cup raw pumpkin
2 tbsp olive oil seeds
• 1 cup farro 1 cup chopped walnuts
• 1 cup kale sautéed in: Sweet spot. 1 cup golden raisins
Foods high in
2 tsp olive oil ½ cup dried
fiber and protein
help you feel unsweetened coconut
SNACK flakes
fuller longer,
promoting ½ cup sunflower seeds
weight loss.
½ cup chopped dried
apricots
1 tbsp ground cinnamon
1 tsp vanilla extract
Sample Day 3 Dash of nutmeg

Pinch of sea salt
Food st yling by Hadas Smirnof f; Prop st yling by Maeve Sheridan
WORKOUT MIDMORNING SNACK INSTRUCTIONS

SNACK
• Chocolate-PB • Drink 500ml water • 120g tuna packed 1) In a large mixing
protein shake made • 1 cup black beans in water bowl, combine all
with: topped with:
BRE AKFAST
• 2 cups fresh spinach ingredients and stir.
20g protein powder 2 tbsp salsa
• ¾ cup cooked • 1 cup wild rice 2) Store in an airtight
1 tsp cocoa powder muesli topped with: 2 tbsp cheddar container at room
1 tbsp peanut butter cheese DINNER temperature.
½ cup blueberries
• ½ cup brown rice 3) When ready to eat,
DINNER ½ cup milk • Kangaroo burger
LUNCH made with: portion out ¾ cup
• 1 whole egg + 2 egg muesli and add
• 120g baked trout whites, hard-boiled 120g kangaroo
• Turkey sandwich ½ cup low-fat or nut
• 1½ cups new potatoes or pan-fried, topped made with: 1 slice Swiss cheese milk. Soak for about
roasted with: with: 100g turkey breast 1 hour in refrigerator
Whole-grain bun or microwave for
Salt, pepper, fresh ½ avocado 2 slices sprouted-
rosemary • Salad made with: 2 minutes.
grain bread
• 1 cup asparagus, 2 cups greens and
¼ avocado
roasted fresh veggies N U T R I T I O N (PER SERVING)
Fresh rocket
2 tbsp vinaigrette 330 calories, 15g fat,
• 1 medium apple 36g carbs, 12g protein

● Body Book Muscle expert
Beyond the
bench
Time to stop
lying down on
the job. Whether
your goal’s
strength, size
or healthier
shoulders, there
are better moves
than the flat
bench press.
APART FROM THE

PECS, RING PUSHUPS
ALSO ACTIVATE
THE ABS AND DELTS.
1Ring pushup 2
Band pushup
3
Floor press
4
Earthquake flye
5
Dumbbell bench
W H Y Rings aren’t just W H Y Once you can do more WHY No bench required. W H Y Yes, it takes some WHY Technically, the main
for the gym show-offs. than a dozen strict pushups, Also, if you have shoulder setting up — and you function of the pec muscles
According to a 2014 study you’re mainly working on or elbow pain from might get odd looks — but during pressing exercises
published in the JournalOf muscular endurance, not benching, the floor press the flye is a better chest- is “transverse adduction”, or
StrengthAndConditioning building muscle. Using a automatically corrects builder than the bench, bringing the arms towards
Research, doing pushups band adds resistance, and a your form while reducing and this is its ultimate the centre of the body.
on a suspension trainer 2015 study found that band leg drive so there’s form. “Adding resistance Obviously, during a barbell
leads to increased muscle pushups at similar levels more triceps focus. bands to kettlebell flyes bench press, your hands
activation in the abs, delts of exertion to a bench press HOW Start by going one- will make your chest can’t move inwards, so the
and pectoral muscles. produced similar gains. armed — as well as being work harder in order to alternative is the dumbbell
Wrap the band able to manoeuvre the stabilise the weights,” version, which offers
HOW Start with your feet HOW
around your back and dumbbell into place more says Wakefield. “It’ll build higher pec activation and
on the floor, at an angle
grip the ends. Keep your easily, you’ll engage your a chest to treasure.” a greater range of motion.
that’ll let you get a few reps
done. Brace your core and hands slightly below core to stabilise the weight. H O W Grab a pair of H O W For best results, let
glutes to keep your body in a shoulder level to protect If you’re ready to graduate kettlebells — start with the your hands go below
straight line. Once you start your shoulders and lead to to the two-arm version, 12s — and wrap resistance chest level at the bottom
to “caterpillar”, stop the set. better muscle activation. use a moderate weight bands around the handles. of the move and then
“Once you can do a handful Three sets to near failure, for high reps: lower it until Lying on a slight incline, bring the dumbbells
of reps, move to elevating twice a week, will set you your triceps touch the floor, bring them overhead in together at the top when
your feet to the same on the road to strength.. then press up. To really a flye motion, then lower. your arms are straight.
level as your hands,” says engage your chest, squeeze “Keep the movement very If you’ve experienced
trainer Adam Wakefield. the dumbbells together slow and controlled,” says shoulder issues, use a
“Then add a weight vest as you press, then switch Wakefield. “Superset ten of neutral grip, which means
to make it tougher.” to normal floor presses these with ten ring pushups palms facing inwards.
when you hit failure. for a killer chest workout.”

Body Book Cover guy
The hit-manplan
John Wick racked up 76 kills in the original film — not too shabby for a retired hit man. The staples in his repertoire include judo,
jiu-jitsu, gun fu (kung fu with guns) and hand-to-hand combat. But it isn’t just these skills that let Keanu Reeves-as-John Wick rip
someone’s face off with a roundhouse kick. No, what Reeves has — and you can have, too — is something that takes his abilities
to a higher level: an enhanced sense of “proprioception,” or a heightened awareness of where every part of his body is and
exactly what it’s doing at all times. The following workout, which Reeves used to train for John Wick: Chapter 2, features multistep
exercises that efficiently work several muscles and body parts together, to earn you not just a killer physique but killer moves, too.
HOW IT
WORKS
This is not your

traditional muscle-
building plan. Joint
stability, mobility,
injury prevention and
explosive power are
its cornerstones.
“Keanu’s body was put
through the wringer,”
says his trainer,
Patrick Murphy. “I
had to implement the
safest, most effective
program possible.”
To accomplish that,
Murphy made heavy
use of bands: “They
can be easier on
the joints than free
weights,” he explains,
“but I also like the
negative resistance
they present.” Other
tools in the box are
unilateral exercises
like ice skaters and
single-leg pistol squat
hops, which enhance
proprioception — the
S t y l i n g B y B a r r e t We r t z; G r o o m i n g by C a s ey G e r e n / B e r n s te i n & A n d r i u i u s i n g Sh i s e i d o;
body’s ability to sense
what all its parts are
doing — and balance.
2) Sync up your entire body.
1) ISO LUNGE 2) ALTERNATING 3) STEP 4) BAND OR

WITH BAND REVERSE LUNGE FORWARD AND CABLE PALLOF
FRONT RAISE WITH BAND ROW PRESS PUNCH PRESS
Directions
Hold the band in both Anchor your band at WITH BAND With a cable handle or
hands shoulder-width navel height. Facing With a band anchored band anchored about
apart. Step on the your band, hold it in about chest height, chest height, turn
CIRCU IT 1
Perform each circuit centre of the band with both hands with light turn around so you’re sideways and hold the
F i t n e s s Te c h : J e b S t u a r t J o h n s t o n
two to three times one foot. Step forward tension. Step back with facing away from the band in both hands in
per week. Complete band’s anchor point.
into a lunge with your one foot into a lunge. front of your chest. Step
15–20 reps of
free foot. Hold the lunge Row your arms back, Hold the band with light away from the anchor
each exercise then
move on to the next while slowly raising elbows grazing your tension. Take a large point so the band is tense.
exercise. That’s one your hands to shoulder sides. Resist as you step forward while Press both hands out in
circuit. Rest a minute level. Resist the band as re-extend your arms. forcefully pressing the front of you, keeping your
upon completion then you lower your hands. Step forward and band forward. Resist shoulders square. Resist
start again. Do 10 reps
2 on one side, repeat, lunging with as you bring your hands as you bring hands back
then switch. the opposite foot. back to the start. to start.

CIRCU IT 2
1) STANDING 3) MODIFIED
LEG SWING ICE SKATER
Balance on one foot. Start by standing on one
Swing the other foot. Push off that foot
forward as far as to leap to the other side
you can control, then and land softly. Quickly
backward the same repeat the process in
way. Do all reps on one the other direction.
side before switching. During each side leap,
tap your calf with the
2) SINGLE-LEG heel of the trailing foot.
BALANCE BODY
LEVER 4) REVERSE
Stand on one foot, with LUNGE KNEE-
both arms above your UP HOP
head. Hinge at the hips, Stand with feet hip-
extending the free leg width apart. Step back
back behind you and into a lunge with one
your arms forward foot. Drive the back
so that your body knee up and toward
makes one plane from your chest to explode
fingertips to sole of foot. into a hop off your other
Use the standing leg to foot. Do all reps on one 3) For a joint-friendlier version of this move, see description on left.
pull yourself back up. side before switching.
1 CIRCU IT 3
1) DUMBBELL
FLOOR PRESS
With a pair of moderate
to heavy dumbbells,
lie on the floor with
your knees fully
bent. Hold the weights
and lay your triceps
on the floor with
your elbows slightly
elevated. Press the
weights up above
your chest. Squeeze
and repeat. Try to
resist the weight as
much as possible
as you slowly lower
it down.
2
2) IMAGINARY
CHAIR CABLE 2) Holding form will activate nearly
HIGH ROW every muscle in the body.
Attach a rope
or straight bar to
a cable station 3) SINGLE-LEG 4) SINGLE-LEG
set to the highest
LEG PRESS PISTOL SQUAT
Set up the leg press HOP
level. Holding a
for moderate to heavy Stand on one foot.
deep squat, row
weight. Place both feet Extend the other foot
the cable down to
on the platform so your forward while bending
your chest with
knees are at right angles your standing knee
your elbows coming
at the start. Remove and sending hips back
toward your sides.
one leg. Press with the to squat on one foot.
Squeeze hard and
leg remaining for a full Explode off the standing
repeat. Resist
range of motion, but leg to hop up. Land
as you release the
avoid locking out the softly with bent knee.
1) This shoulder-friendly alternative to the bench press eliminates leg drive, cable, maintaining
knee. Do all reps on one Switch to the other foot
forcing your upper body to work harder. your squat position.
leg before switching. and repeat.

Body Book Melt fat
Blast your gut away

These high-intensity sugar-burning workouts are tailor-made to trim your body’s flab. By David Zinczenko
magine for 20 minutes or Your muscles are high-energy bursts full-body toning and
I you’re
out for a
more, you’ll begin to
run out of glucose.
on fire as you burn
glycogen like mad!
of exercise make
more sense—you
strengthening
workouts (for 15 to One-minute
walk in To replace that Suddenly, the bear burn off the stored 30 minutes) and energiser on
the woods. During blood glucose, gets distracted by sugar in your cardio interval a stationary
this leisurely stroll, your body taps into a school of leaping muscles, causing workouts (only 10 bike
your muscles your fat stores. salmon, and you your body to melt to 30 minutes). E V E RY D AY
are using a type Now imagine you collapse safely in a down fat in order to The former adds ( E V E N D AY 7 )
of muscle fibre hear a crashing heap. Your muscles replace the missing the muscle mass ■ The three
called slow-twitch noise behind you probably feel like glycogen. you need to burn 20-second bouts
fibre. These fibres — it’s an enormous jelly, because you’ve The secret more calories and of all-out effort,
circulate the oxygen brown bear, out for burnt all the sugar to cracking includes three in between slow
you take in, and blood. Suddenly out of them. this seemingly sets of eight to bouts of recovery
movement, are
with every breath, you’re sprinting and If you start impossible barrier: 12 repetitions of all you need to
burn off blood even though you’re thinking about Exercise enough, pushups, dumbbell gain significant
glucose and the fighting for as burning sugar but not too much. squats and other physical benefits
glycogen stored in much air as you can when you exercise, And here’s how exercises. The latter of exercise. You
your liver. You’re not get, it’s primarily and not about it’ll happen: For mixes short bursts can also do the
energiser on
breathing hard, but stored sugar that’s burning calories, six days a week, of high-intensity a treadmill or
if you walk briskly propelling you. you’ll see why short, alternate between activity with less- another cardio
intensity “recovery” machine.
periods, a routine > 2 minutes
that studies have Warmup. Pedal
shown targets at an easy pace.
belly fat. > 20 seconds Pedal
Every day, do as fast and hard
this simple and as you can while
flexible one-minute- maintaining control
and good form.
in-the-morning Don’t hold
energiser. This anything back. At
workout works with the end, you should
whatever energy be huffing and
puffing to catch
levels you’re dealing
your breath.
with, getting you in
the groove to move > 90 seconds
Recovery
more throughout movement. Slow
the day. to a very easy pace.
Don’t stop; keep
pedalling slowly
until your breathing
returns to a
comfortable rate.
As you near the
90-second mark,
start to ramp up
your intensity again.
> 20 seconds
High-intensity
exercise.
> 90 seconds
Recovery pace.
Adapted from
David Zinczenko’s
> 20 seconds
Zero Sugar Diet: The High-intensity
14-Day Plan to Flatten exercise.
Your Belly, Crush
Cravings, and Help
That’s 6 minutes;
Keep You Lean for Life you’re done!
(BALLANTINE BOOKS)
Are you fit
enough for
the challenge?
MELBOURNE 100KM 7–9 APRIL

BRISBANE 100KM | 55KM 16–18 JUNE
SYDNEY 100KM | 50KM 25–27 AUGUST
PERTH 100KM | 50KM 22–24 SEPTEMBER
Body Book Trainer tips
Ridefaster
for longer
Long rides can either be a tiring
drag or your biggest endorphin
rush of the week. Make sure
it’s the latter with our expert
advice on how to make the
most of time in the saddle.
ikeswereessentially
B inventedtomake
ourliveseasier—to
getusfromAtoB
withlessphysicaleffortthan
waspreviouslyrequired.That,
ultimately,isthebeautyof
cycling:thereisnogreatimpact
onthebodybecauseyourweight
issupported,whichmeansyou
canfrequentlyachieveprolonged
effortsoffourhoursorevenmore.
Elementsofstrength,endurance
andpowerareallnaturally
includedinanytypeofrideand,
inthewordsofprocyclistConor
Dunne,“ratherthantheconfines
ofagym,workoutswillgetyou
outexploringthegreatoutdoors”.
Sowhetheryou’relookingto
breachthefour-hourmark
forthefirsttime,orwant
togetbetteratthelong
ridesyoualreadydo,here’s
whatyouneedtodowhen
tackling serious distance.
ONE TWO THREE FOUR

Go out with a group Pace yourself Tackle hills Manage tiredness
“The social element of riding in a “Ensure that the majority of the “Carry as much speed into the “If you’re starting to struggle,
group is a huge positive — you will ride is in the fat-burning domain,” climbs as possible,” says Lipski. “On try and keep your cadence as
find time passes a lot quicker when says Lipski. “That means cycling the shorter ones, you can get away consistent as possible, as changing
in a group, not only because you’re at relatively low intensity and as with going a little harder and using frequently will mean you’re
rolling along at a faster speed, but steadily as possible, then if you your speed to get up and over it working harder for the same
because the engagement with have anything left in the tank in quickly. But you’ll need to ride the speed,” says Lipski. “Always aim
others will take your mind off any the final hour you can up the longer climbs within yourself, for around 90-95rpm as a target.”
fatigue,” says cycling coach Elliot intensity a little.” Dunne adds: “It using your gears to keep on top of There are ways to restore energy
Lipski. “You will not get quite as can be easy to feel like a cycling the gradient.” At 203cm, Dunne quickly but Lipski advises caution.
good a workout in a group because god at the start of a ride and after a needs to ride hills conservatively. “Energy gels can be effective, but
of the effort saved when drafting couple of espressos. But rein it in This means keeping cadence they can cause stomach problems.
(riding in the slipstream), but and ride within yourself. Heart rate (pedalling speed) high and the legs And avoid caffeine-based products
including both solo and group monitors and power meters are spinning at the beginning of until the final 60-90 minutes of the
rides will give you a good good for making sure you do this, longer climbs — around 90rpm is ride as there’s an inevitable slump
combination that includes the but if you haven’t got one then just the sweet spot. “You don’t want to after the boost. I’d recommend you
social elements and bike-handling use your head and don’t go too far be grinding a big gear around and try out any energy products on a
skills from group rides.” into the ‘red zone’ too early.” tiring your legs out.” shorter, less important ride first.”

Why cyclists
OPTIMAL RIDING POSITION
should swim
1. GET YOUR SADDLE RIGHT 3 . C H A N G E YO U R H A N D P O S I T I O N
Hitting the water can
have great benefits
Ensure that your saddle height is correct, If you’re on a road bike with curly bars, for bike riders.
with your knee very slightly bent at the use the tops for climbing, the drops for
bottom of the pedal stroke. If your hips descending, and the hoods for the flat.
are rocking it’s too high.
■ Swimming improves
2. BE SUBTLE 4. RIDE RELAXED conditioning and strength in
Avoid extreme adjustments. If your saddle For longer rides, having a slightly lower the core, legs and lungs, and
and handlebars are being pushed to the saddle and higher handlebars will be relaxes the brain. Aussie Tour
limits of adjustability for comfort, chances more comfortable because it puts less de France cyclist and Speedo
are you need a different frame size. pressure on your back. ambassador Richie Porte says
it’s also very time-effective:
“I find it’s not as time-consuming
as cycling. Just an hour in the
pool and you feel fantastic.”
Leg protection
Cycling can be brutal on the legs

and joints. Swimming enables
you to strengthen knee joints by
working them through the water
at different angles without the
bone-crushing pressure and
G-forces of a road ride.
Breathing power
All long-distance athletes require

huge amounts of oxygen in
their blood in order to stimulate
muscles and improve recovery.
Swimming enables cyclists to
work on enhancing their V02
max (the amount of oxygen in
the lungs) using stroke length to
ramp up breathing capacity.
Core strength
TO KEEP YOUR RIDE Swimming is an all-body exercise.

The consistent resistance from
IN FAT-BURNING
the water forces your muscles
MODE, CYCLE AT LOW to contract and stretch at the
INTENSITY, THEN same time, creating uber-flexible
AMP IT UP IN THE and resilient muscle fibres,
FINAL HOUR. especially in the core area
— a cyclist’s power station.
Brain relaxation
Because of its repetitive nature,

FIVE SIX SEVEN
swimming can have a meditative
Nutrition is key Use intervals to Use fat stored as fuel effect on the brain, allowing
get stronger cyclists to rest their grey matter
Carb-loading has its detractors, A common tactic employed by before a big race or ride. Lap
but, says Lipski, “it works. Aim to Once you’re feeling comfortable athletes across a lot of sports is to swimming stimulates brain
consume 8g of carbs per kilo of on longer rides, start to introduce do fasted aerobic activity — before chemicals that encourage the
bodyweight the day before a long intervals to increase power and breakfast, for example — to train growth of nerve cells. It also
ride, as this will increase muscle aerobic capacity. “Bike-specific leg their bodies to use fat as a fuel affects the neurotransmitter
glycogen concentrations and delay strength intervals will improve source, and cycling is no exception. serotonin which promotes
the onset of fatigue. Then have muscular endurance and power,” But, Lipski says, this can be a positive moods and produces the
2-3g of carbs per kilo of bodyweight tricky area. “It isn’t as easy as stress-reducing hormone ANP.
says Lipski. “Use climbs to do
about three hours before you low-cadence intervals in a bigger going out for a ride hungry. This
Get Speedo-fit just like
start.” You need carbs during the gear. Concentrating on pressing is something I’d recommend
Richie Porte. Head to:
ride too. Science suggests 60-90g down from the tops of your thighs, working closely with a coach
explore.speedostore.com/
of carbs an hour, but Lipski says keeping a strict pedalling style and on — these sessions need to be
swim-coach to download his
eating what you want is important. a solid upper body.” For the more completed at an intensity that is
free swimming-specific training
“If that’s ham and cheese advanced, try this: “Ride at the pace quite specific to the individual. If programs for cyclists.
sandwiches, fine. Morale gives in you could just about hold for an done correctly the benefits are
before the body does, so comfort hour or so for a few 30-minute plentiful — it can lead to greater
food can often be a blessing.” efforts in a longer ride.” adaptations in fat metabolism.”

Body Book Supps
The best
supps to
build muscle
Add lean size in less time with these
proven sports nutrition products.
Adding quality sleep

A a lot
of lean
every night,
because this is
muscle when your
quickly requires muscles grow
you to do three back bigger and
things perfectly. stronger. If you’re
One: work out doing those three
multiple times per things right,
week following a then some sports
structured and nutrition products
progressive can play a role in
resistance accelerating your
training plan. muscle mass
Two: follow a gains. Here are
varied and four key products
balanced nutrition that can give
plan that provides you the edge in
enough protein, achieving your
fats and carbs in goal of packing on Rapid bulk.
Supps can help you hit
the right amounts lean muscle fast. lean mass targets faster.
to give your body
all the essential
nutrients it needs
to recover and
grow. Three: get at
least eight hours
of deep, good-

Protein powder
WHY DO I NEED IT?

Considering your muscles
are made of protein it’s no
surprise that eating more
of it will enable you to add
lean muscle mass faster.
Government recommendations
say an adult needs 55g of
dietary protein a day, but if
you are serious about adding
muscular size to your frame you
need to aim for more than
double that target. Most experts
advise eating around 1.5-2g
of protein per kilogram of
bodyweight, which means an
80kg man needs 120-160g over
the course of every day. The
best way to do this is to eat a
diet that contains the right
types of protein, which include
eggs, red meat, white meat
and fish, because they contain
the complete profile of nine
essential amino acids — aka the
building blocks of protein — that
our bodies can’t synthesise and
so need to be eaten.
THE SUPPLEMENT SOLUTION

The problem? A lot of people find
it very hard to eat that much
high-protein food each day.
And there are times — like
immediately after training when
you can’t stomach a full meal, or
Beta-alanine
when you’re out and about and
don’t have time — when a protein
WHY DO I NEED IT? H O W T O TA K E I T
shake is a good alternative to THE SUPPLEMENT SOLUTION
supply your muscles with the Beta-alanine is a naturally Taking beta-alanine, on its own If taking beta-alanine in a
essential nutrients they need to occurring type of amino acid or as part of a pre-workout pre-workout formula you
recover and grow. Whey protein, and a common ingredient in formula, can improve your should consume it between
the most popular sports nutrition sports nutrition products muscles’ ability to perform 20 and 40 minutes before
product in the world, is perfect for designed to be taken before intense exercise for longer your session. The amount of
these situations because as a your workout. When because it delays the onset of beta-alanine in a serving of
fast-digesting protein it gets to consumed, it binds with muscular fatigue. That makes it pre-workout will depend on
your muscles quickly. Other another amino acid, called a beneficial supplement to take the brand or product, but the
types, such as casein, which is a L-histidine, to create a new ahead of short and intense standard dose is 2g to 5g.
slow-digesting protein, are better compound called carnosine. training sessions, whether
before bed so they drip-feed You know that deep burning they’re based on weights or MF TOP PICK
amino acids into your muscles feel you get in your muscles high-intensity cardio. Start with
during intense exercise? That’s Lift Protein Bar
as you sleep. More kinds of a low dose to test your body’s
protein, including soy, pea a build-up of lactic acid, a response, and then gradually
and rice, are available. by-product of exercising at increase it if you feel a positive
high intensity, and carnosine effect. It’s worth noting that a If you’re having trouble hitting
H O W T O TA K E I T acts as a buffer that prevents very common side effect of protein targets, eat a Lift
After a weights workout, a shake such a build-up — and therefore Protein Bar. It packs 21g — and
beta-alanine supplementation
enables you to train harder for only 4g of carbs. And it comes
made by mixing 30-40g of whey is paraesthesia, which is the
longer before your muscles in three delicious flavours:
protein with water will kick-start medical name for a tingling chocolate almond, peanut
your body’s recovery process by hurt too much to continue. In sensation that typically affects caramel and chocolate chip
delivering amino acids to your short, beta-alanine improves your face and fingers. Don’t be cookie dough. au.atkinslift.com
muscles when they need them muscular endurance, but only alarmed — it can feel slightly
most. You can also have a whey during intense exercise, such unpleasant but it’s totally safe
shake at other times of the day as a 400m sprint or a set of and wears off very quickly once
to ensure you hit your daily heavy squats. you start training.
protein intake target.

Body Book Supps
Pushing harder.
Creatine helps build
Creatine
strength to tackle
bigger weights.
WHY DO I NEED IT?
A naturally occurring organic
compound, creatine is a source
of ATP, the main form of energy
your body uses. It’s found in
certain foods, such as red meat,
and stored in your muscles, so
unless you are vegetarian or
vegan you should have
adequate levels. However, a lot
of strong research indicates
increasing your creatine levels
via supplementation produces
significant increases in
muscular size, strength and
power output.
THE SUPPLEMENT SOLUTION

According to independent
nutrition research body
Examine.com, the evidence
shows that supplementing
with creatine is safe and
improves muscular
performance, especially power
output. It also increases
anaerobic endurance by acting
as fuel for your cells, because
muscle cells will use creatine
for energy before they use
glucose, enabling your muscles
to lift for longer. Creatine will
cause a slight water weight
gain in the first few weeks of
supplementation, but its ability
to aid performance to build
new muscle will cancel out the
temporary disadvantages. It
can cause nausea, cramping
and diarrhoea in some people.
H O W T O TA K E I T
Examine.com says the most
Caffeine effective form is creatine
monohydrate, and a daily
effective muscle-building caffeine tolerance, or develop dose of 5g is enough to
WHY DO I NEED IT?
supplement is to limit your one, reduce your intake of improve power output. People
We all know the stimulating
daily use and save it for those coffee and other caffeinated with more muscle mass may
effects of caffeine to help us
really hard sessions. drinks. It may be necessary benefit from as much as 10g,
get out of bed in the morning
to stop all caffeine use for at although this is not fully
and stay awake at work.
H O W T O TA K E I T least a month to regain supported by the evidence.
Caffeine can also stimulate
Caffeine is most effective as caffeine sensitivity. If you want to take 10g, split it
the release of the hormones
a supplement when used by into two daily 5g doses. Always
adrenaline and dopamine.
people who are rarely exposed take it with water, and with
But the main benefit when you
to it. If you get excitable after a meal if you experience
want to add muscle is that it
a single cup of coffee, you’ll stomach problems. You may
significantly increases
probably benefit from having a have heard of “creatine
muscular power output.
cup before the gym. If you don’t loading”, which means taking
THE SUPPLEMENT SOLUTION like coffee, then take a caffeine a high dose for a short time
Before you go and put another supplement containing then lowering to a smaller
pot of coffee on the hob, you 400-600mg 30 minutes before “AFTER TRAINING, maintenance dose, taken
need to know that frequent a workout. Do so twice a week WHEY IS PERFECT… indefinitely. It’s not necessary,
caffeine consumption severely at most, and save caffeine AS A FAST-DIGESTING but you’ll see performance
limits your body’s ability to supplementation for your PROTEIN, IT GETS benefits sooner — although
exert more power. That means hardest workouts of the week. TO YOUR MUSCLES they will normalise after
the key to using it as an If you already have a high QUICKLY.” a few weeks.

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S EBOARD
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The Cooldown
Power
Did you realise how serious your injury was straight away?
I was down on the ground in pain and I kept on telling myself
I did my hammy. But the physio didn’t say anything and I knew
it was bad. It was hard for my wife Daniella. We just got married
Panther
and didn’t have a honeymoon because I had to go on the
Kangaroo tour of England. She was just about to fly over.
What’s the hardest thing about being sidelined?
It’s mentally tough. It didn’t really kick in till I was staring at the
ceiling in bed. Not being able to walk for a couple of months has
been hard. I felt like I was bringing people down, but I like to crack
Speedy Penrith winger Josh Mansour jokes, and I think that helped. I’ve kept doing rehab morning and
night. And when I could walk I’d go to the beach or café.
was having a stellar rugby league season
up until he tore his right ACL on the What have you learnt from this setback?
Kangaroos tour of Britain last year. Here Having the injury has made me stronger, and it’s made me
more aware of my body and how it works. Adversity makes
the NSW State of Origin rep opens up to you appreciate what you have. Being injured has made me think
MF’s Ashley Gray about the pain of rehab that I’m lucky to do what I do and realise that there are many
and the power of preparation. people worse off than me.
When will your return to the field?
I hope to be back late May or early June. The rehab is going
well. I’ve been doing box jumps, single-leg balancing work,
singles leg raises and hamstring bridges to get my strength
back. When I’m in the gym and fully recovered I can bench-
press 180kg, but core work is probably the most important
thing for me, especially at the moment. I’m also big on
chinups and planks.
What’s your favourite piece of equipment?
My Adidas X16 boots. They’re really light on my feet and have
great grip. Wearing them has improved my performance on
the field. Last year was the best year in my career because I
got called up for Origin and the Australian Kangaroos and
I think the boots were part of it.
How’s having Moodi Dennaoui as your nutritionist improved your game?
I used to eat a Footlong Sub before a match! But I found that
I was getting to 60-65 minutes in a match and hitting a wall.
That’s when I contacted [Men’s Fitness cover guy and columnist]
Moodi to see if he could come up with a diet plan for me and
improve my endurance. Previously I thought the idea was not
to have too many carbs because they put on weight but Moodi
told me I needed them for energy and brain power. Now I have
no cramping or fatigue issues.
How do you psyche up before a big match?
My pre-game ritual is that I have to have clean boots and a fresh
haircut. (Laughs) It’s just something that I do. I also listen to
music: r&b and house. If I want to get aggressive I put on Tupac.
I like to talk a lot on the field but I’m not a big niggler. I don’t
worry about the opposition. Ultimately, preparation is the key
to success. Don’t leave everything to the last minute.
Speed is key for a winger. What drills do you do?
I’ve had to do a lot of work on my glutes to get more power
in my hamstrings. We also do this hardcore workout: Ten 50m
sprints with 10 second breaks, followed by ten 70m sprints with
10 second breaks and ten 100m sprints with 10-second breaks.
Agility is also important: for that I run around poles, spaced
apart, and do ladder steps.
Who is your toughest opponent?
Jordan Rapana, the Canberra Raiders winger. He’s got
everything: he’s got power and speed and he’s unpredictable.
How will the Panthers go in 2017?
I always take an optimistic approach. We had a good year last
year and I think we can get a top-four finish. We’ve got a great
forward pack and lots of depth so I reckon that’s a realistic goal.
The Penrith Panthers are sponsored by Oak flavoured milk.

HUNGRYTHIRSTY
IS PATHETIC
AND I DON’T DO
PATHETIC
KILL
Hungry thiRST y
deaD
MAKE ANY
TERRAIN YOUR
PL AYGROUND
Whether you’re new to trail running or want to take that next step, our
mini web series has all the answers. In each episode, a different coach
will share their tips and techniques to take your sport up a notch.
Enter the playground at howtorun.salomon.com

Australian Mens Fitness April 2017

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Turn back your body clock!

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Breakthroughs 32 Pimp your salad

The Body Book

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