2019-05-01 Australian Men S Fitness

TRAINING WITH
YOURULTIMATEGUIDETOFUNCTIONALFITNESS THE BLACK

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100
Shake up your training.
may
28
Early birds:
annoying,
but healthy.
44
42 Dating 54 Training tips
Breakthroughs Science-backed ways Better strength, muscle
to pimp your profile. and fat-loss results. Be a steak
23 Watch yourself master.
44 Chef’s tips 56 The experiment
Dietary self-monitoring
Expert advice on cooking The MF team duke
is the key to success.
the perfect steak. it out at 9Round.
24 Training
46 Mix it up 58 Food
More push-ups equals
Coffee liqueurs have Scary stats about
better heart health.
come a long way. Aussies and junk food.
26 Nutrition 49 Only the strong 60 Cardio
Beer before wine, you’ll Could you handle a Raining outside? You
be fine? Sorry, nope. 24-hour obstacle race? should still take that run.
28 Mind 52 Strength 62 Nutrition
Unhealthy lifestyle? Impress your mates with Is peanut butter’s
Your brain suffers, too. the fingertip push-up. healthy rep justified?
30 Relationships
Weak excuses people
use to avoid condoms.
32 Weight loss
It’s official: fried foods
46
Coffee cocktails!
lead to an early death. Features
34 Health
How vampire bats are
64 Cinema samurai 84 Eat for your aims
Action star Keanu Reeves The right foods can help to
aiding modern medicine.
continues to deliver with an maintain the strength of your
intensity that belies his age. bones, stop you from falling
prey to colds and flu and
71 Ask Men’s Fitness even improve your memory.
Game Changers Your nutrition, training, Identify your goal, then stock
weight loss and health up on the foods that will help
questions answered. you hit your target.
38 Technique
Tackle the hip thrust.
80 Training with 92 Push through
40 Freeze wheeling the Black Dog a training plateau
The MF guide to Here’s how to keep your When the gains aren’t coming
cycling in winter. training on track when as easily as they used to, try
the Black Dog is nipping these smart tactics to get
at your heels. your training back on track.
71
may
58
Your burning
questions
answered.
Junk food nation.
The Body Book
49
99 Power up 113 Four to the floor
Use box jumps to Master the “big four”
improve your power lifts in this four-week The ultimate
output – just make sure program and build obstacle race.
you get the reps right. a bigger, stronger
and leaner physique.
100 Shake it up
Want to build functional 118 Ring master
fitness fast? Grab some Use a pair of gymnastic
kit and head outdoors. rings to build bomb-
proof shoulders and give
106 10-minute yourself a body-weight
challenge strength challenge.
Short on time? Turn that
to your advantage and 124 Pump up your T ON THE COVER
make speedy progress Increase your
with these physical testosterone with these Keanu Reeves
tests for the time-poor. science-backed supps. PHOTOGR APHY:
DOUG INGLISH
113
Regulars THE POWER
OF FOUR.
16 Cheat sheet 18 Training diary 20 Hot shot
112 Subscriptions 126 Scoreboard
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Ed’s take
The smart man’s

cheat sheet EDITORIAL
Editor Todd Cole
todd@mensfitnessmagazine.com.au
The latest advice, wisdom, and healthy lifestyle hacks from Associate Editor Alison Turner
Men’s Fitness to give you that extra edge. Sub Editor Cameron Murray
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some stage… along A SUBSIDIARY OF AMERICAN MEDIA, INC.
with the joy that Chairman, President & Chief Executive Officer
David Pecker
Don’t piss comes with using
your genes. Executive Vice President/Chief Marketing Officer
a porta-loo mid-race. Kevin Hyson
Research from Executive Vice President, Consumer Marketing
Anglia Ruskin David W. Leckey
FOOD FOR THOUGHT
Know this Do this Executive Vice President/Chief Financial
University, UK, Officer, Treasurer
Drunk DNA HIIPA “THE ONLY has found that a Chris Polimeni
PERSON YOU low-FODMAP diet President/CEO, Distribution Services Inc
ARE DESTINED John D. Swider
■ Drinking too ■ You’ve heard can reduce stomach
Executive Vice President/Chief Digital Officer
much doesn’t just of HIIT. But what’s TO BECOME IS upsets in exercisers. Joseph M. Bilman
make you feel like HIIPA? It’s high THE PERSON FODMAP(fermentable Executive Vice President, Digital Media
YOU DECIDE Operations/CIO
a piece of poo on a intensity incidental TO BE.” oligosaccharides,
David Thompson
stick the next day. physical activity, —Ralph Waldo Emerson
disaccharides, General Manager, AMI International & Syndication
Binge and heavy or short, sharp monosaccharides Laurence A. Bornstein
drinking may also bursts of activity and polyols) foods Director, International Licensing Branding
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trigger a long- like washing the include dairy; cereals, Director, Rights & Permissions
lasting change in car, climbing stairs, breads and pasta; Fiona Maynard
Syndication Manager
your DNA, resulting carrying shopping legumes and onions; Maribel Dato
in you experiencing bags or trying and apples, pears Production Assistant
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an even greater to outrun that and asparagus.
Founding Chairman
craving for alcohol parking inspector Joe Weider (1919-2013)
in the future, heading for your Founding IFBB Chairman
Watch this (May 16)
according to a new car. Researchers Ben Weider (1923-2008)
study from Rutgers from the University The exercise instructions and advice in this magazine are designed
John Wick: Chapter 3 for people who are in good health and physically fit. They are not
University, US. This of Sydney say – Parabellum intended to substitute for medical counselling. The creators, producers,
participants and distributors of Men’s Fitness disclaim any liability for
may help explain that incorporating loss or injury in connection with the exercises shown orinstruction and
why alcoholism is these kinds of Old heartthrobs never die; advice expressed herein.
they just keep making action
such a powerful everyday activities
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addiction, and may into routines a few super-assassin John Wick, and printer meet the international standard ISO
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16 MEN’S FITNESS M AY 2 0 1 9
seikowatches.com
● Training diary
1 MONTH
AWAY
May 18-19
Great Ocean Road
2 MONTHS
AWAY
June 22
Kiama Coastal
3 MONTHS
AWAY
July 27
Australian
Running Festival Classic Outback Marathon
Where: Lorne to Where: Kiama, NSW Where: Yulara, NT
RUNS
Apollo Bay, Vic What: Choose between What: a full marathon,

What: probably 2km, 12km or 21km half marathon, 11km
Australia’s most stunning distances as you run and 6km. Most of the
place to run, with a past South Coast icons course is on unsealed
course that winds along including Werri and roads complete with
the wild and windswept Kiama Beaches. There Australia’s famed “red
Southern Ocean. will be an onsite expo. earth” underfoot.
More info: greatocean More info: eliteenergy. More info: australian
roadrunfest.com.au com.au outbackmarathon.com
May 25-26 June 16 July 19-21

Banish the MS Brissie Velothon
Black Dog to the Bay Sunshine Coast
Where: Townsville, Qld Where: Brisbane, Qld Where:
What: a charity What: have a fun day Maroochydore, Qld
RIDES
bike ride to raise out while supporting What: brings together

awareness of mental people with MS – there a dream riding location,
health issues, and are 25km, 50km and ideal race set-up
to raise funds for 100km rides on offer. and a world class
research into the Dress up and you could rider experience
causes and treatments also score a prize along on and off the bike.
of mental illness. the way! More info: velothon
More info: banish More info: brissie sunshinecoast.com.au
theblackdog.org.au tothebay.com.au
May 11 June 9 July 20-21

Byron Bay Triathlon Ironman 70.3 Yeppoon
TRIATHLONS
Where: Byron Where: Cairns, Qld Triathlon Festival

Bay, NSW What: memorable for the Where: Yeppoon, Qld
What: one of the warm-water swim, a bike What: the festival offers
most popular triathlons leg that travels up arguably fast and friendly racing,
in Australia. Race the most scenic coastal VIP treatment for
through stunning roads in Australia and a run competitors and an
surrounds, then stick that includes the Cairns entertaining and vibrant
around for the massive boardwalk before finishing atmosphere for
party afterwards. in the heart of the city. supporters and locals.
More info: More info: More info: yeppoon
byronbaytri.com.au ap.ironman.com triathlonfestival.com.au
May 26 June 1-2 July 6

Swim Noosa Adventurethon North Shore
Where: Noosa, Qld Demolish Kalbarri Swim Series
What: swim off Where: Kalbarri, WA Where: Hawaii, US
SWIMS
Noosa’s main beach What: paddling, mountain What: the Jaco Chun’s
in the crystal clear, biking and running events to Waimea Swim is the
calm waters of Laguna across a variety of 3rd race of the series and
Bay. Bring your mates distances to suit all abilities features a 2.5km course
and make a real – pick one or tackle all three starting at Chun’s Reef
weekend of it. if you’re up for the challenge. following the coast east
More info: Amazing scenery’s a bonus. back to Waimea Bay.
ap.ironman.com/ More info: More info: northshore
swimnoosa adventurethon.com.au swimseries.com
May 25-26 June 1-2 July 28

Adventurethon True Grit The Wildfire Raid
ADVENTURE
Demolish Where: Dargle Where:

Where: Farm, NSW Wyaralong Dam, Qld
Dwellingup, WA What: based on military What: a “sprint length”
What: ride, run (or obstacle courses, True adventure race in
walk) and paddle your Grit is a real test of your Queensland, with
way through some of fitness while still being 3-hour and 6-hour course
the most spectacular fun. Less than an hour options. An excellent entry
locations in the beautiful and a half from Sydney, point for newcomers
Dwellingup region of the 12km trail is set in looking to dip their toes
Western Australia. a beautiful rural location. into adventure racing,
More info: More info: More info:
adventurethon.com.au truegrit.com.au raidadventures.com
Got an event in your state that MF readers can train for in 2019? Email details to alison@mensfitnessmagazine.com.au with a couple of good action photos.
AUSTRALIA’S
LEADING
MARATHON
Jnr
5.7
10
21 junior dash
42 fun run
n 10km run
half maratho u
marathon t h o n . c o m . a
o l d co a s t m a ra
ENTER NOW! g
● Hot shot
In the loop
MTB rider Matt Jones emerged onto the UK dirt jump while still
at school, before breaking into the international bike scene in
2013 at the age of 18. By 2014 he had won Farm Jam in New
Zealand (also taking home the best trick award), achieved top
10 finishes at Vienna Air King and the Bearclaw Invitational
and placed third in the X-Games Red Bull Phenom. Here he
loops “the corkscrew” in his Frames of Mind video, in which
he nails a series of unique, world-first tricks.
M AY 2 0 1 9
MEN’S FITNESS
21
P h o t o g r a p h e r : F r e d M u r r a y/ R e d B u l l C o n t e n t P o o l
Hard-hitting news from the cutting edge of modern researc
Breakthroughs
Your timestartsnow According to the experts,
the most effective way to
lose weight is to monitor
GOT A SPARE 15 MINUTES
A DAY? THEN YOU CAN and record your intake throughout
LOSE WEIGHT. the day. But geez, who has the time?
Most people view this method as
being so tedious and time-consuming,
they don’t even bother trying.
But new research published in the
journal Obesity has revealed that
dietary self-monitoring is actually
not very arduous at all. In fact, it
only takes around 15 minutes a day.
Researchers followed study
participants who monitored their
dietary intake over six months.
Subjects recorded daily calories
and fat as well as portion sizes and
food prep methods. Results showed
that the subjects who lost the most
weight – up to 10 percent of their body
weight – were spending an average of
23.2 minutes a day on self-monitoring
during the first month of the program.
But by the end of the six-month period,
this time had dropped to an average
Crumbs! Daily food of just 14.6 minutes a day. The average
tracking might not be Aussie man spends more time than
so tedious after all.
that on social media (41 minutes a day,
according to Roy Morgan research) .
It gets even more interesting. Study
subjects who spent more time and
included more detail in their records
didn’t lose as much weight. Rather, it
was the people who were consistent
with their monitoring – three or more
times a day – who saw the best
outcomes. This leads researchers to
believe it’s the act of self-monitoring
itself that offers benefits, not amount
of time spent or level of detail included.
“People hate it; they think it's
onerous and awful, but the question
we had was: how much time does
dietary self-monitoring really take?”
says Jean Harvey, lead author of the
study. “The answer is, not very much.”
J A N U A RMYA2Y0 21 7
0 1M
9 EM
N E’ SN ’FSI TFNI TE N
SESS S2 3 2 3
Training
Breakthroughs
Slow and
steady
You might think that state-of-
the-art shoes, performance
diets and racing strategies
are only for elite runners. But if new
research from the University of
Colorado at Boulder, US, is to be
believed, it appears that the slower
you are, the more measures like
these will improve your finish times.
Researchers found that for runners
moving slower than 5.35 minutes per
kilometre, any percent improvement
in running economy (due to better
footwear, nutritional supplements
or other measures) translated
to an even higher percentage
improvement in pace. On the flip
side, for those who ran faster, each
percent improvement in running
economy resulted in less than that
percentage improvement in pace.
Pressing matters HIDDEN Plan ahead

MENACE
■ A study of active the baseline test. ■ You’ve just smashed

middle-aged men held Surprisingly, a killer workout, and
over 10 years found push-up capacity the calorie burn on
that those who were was more strongly Visceral fat is deep your tracker brings a
able to complete more associated with abdominal fat that smile. But then you’re
than 40 push-ups had cardiovascular disease surrounds your faced with a choice –
a significantly lower risk than the results organs. Too much what to eat for your
risk of cardiovascular of treadmill tests. of the stuff can post-workout snack?
disease outcomes lead to things like Research from
insulin resistance, the University of
during 10 years of Can you crack
follow-up compared diabetes and heart Nebraska-Lincoln,
out 40 push-ups? disease. But if you US, has found that
with those who were
able to do less than
You’re more likely can’t see it, how the time you make
10 push-ups during to live longer. best to get rid of your decision can
it? Scientists from determine whether
UT Southwestern you choose a healthy on a post-workout
Medical Center, US, option… or indulge snack before they
analysed two types in something less trained, whereas
of interventions saintly. The study those who were
– exercise and found that people were asked to decide
medicine – to learn more likely to pick a afterwards opted
how best to defeat fat healthy option if they for a more decadent,
lying deep in the belly. were asked to decide high-calorie choice.
They found that while
both exercise and
medicines resulted
in less visceral fat, 74 %
chose an apple
55% 14% 20%
the reductions were chose a brownie chose a brownie
before their chose an apple
more significant before their afterwards
session afterwards
with exercise. session
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The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc. and any use of such marks by Bose Corporation is under license.
Nutrition
Breakthroughs
Old bones
Craving fatty food again?
You can thank your far-
distant forebears. Long
before our ancient human ancestors
began hunting large animals for
meat, a fatty diet provided them
with the nutrition that was needed
for them to start developing bigger
brains, suggests a paper in Current
Anthropology. The paper argues
that our early ancestors acquired
a taste for fat by eating the bone
marrow scavenged from the
skeletal remains of large animals
that had been killed and eaten by
Primitive
other predators. The argument urges.
challenges the widely held view
among anthropologists that
eating meat was the critical factor
in setting off the chain of human
evolution. And probably also explains
why you suddenly find yourself
jonesing for a kebab at 3am.
Choice, bro LOW-CAL Order up

HERO
■ If you want to exercise regularly for ■ “Beer before wine, was no difference
develop healthier several weeks started you’ll be fine”, so the in hangover quality
eating habits, heading choosing healthier saying goes. But between groups.
The number of new research from
to the gym might foods without being But what we really
calories you eat has the University of
be just the ticket. asked to. Participants want to know is, why
a direct impact on the Cambridge, UK, has
Researchers at the were told not to weren’t we invited?
performance of your found that it doesn’t
University of Texas at change their diets
cells. Research from matter what order you
Austin, US, found that in any significant
Brazil has found that have your drinks in –
formerly sedentary way, but it happened
low-calorie meals if you drink too much,
young adults who anyway – they were
have a protective you’re going to feel
were instructed to more likely to choose
effect against like crap anyway.
foods like lean meats,
some diseases. The Researchers recruited
Start exercising fruits and vegetables,
research showed 90 lucky volunteers
while preferences for
and you might fried foods, soft drinks
how a low-calorie who were given two
just start eating diet can protect the and a half pints of
and other unhealthy
brain from neuronal
better, too. options decreased.
cell death associated
beer followed by four
large glasses of wine.
with diseases The second group
like Alzheimer’s, consumed the same
Crunch Parkinson’s, epilepsy amounts of alcohol,
time. and stroke. They also but in reverse order.
found that calorie Subjects in the
restriction improves third control group
cells’ response to consumed either
increased levels only beer or only
of blood glucose, wine. Then they
which may help to got everyone back
reduce the risk of again a week later
type 2 diabetes. to swap. Results
showed that there
Mind Breakthroughs
Up and at ’em
Early risers might be smug
and annoying to those of
us who like a sleep-in, but
they’re also more likely to have better
mental health, according to new
research from the University of
Exeter, UK. The study, published in
Nature Communications, suggests
that being genetically programmed
to rise early may lead to greater
wellbeing and a lower risk of
schizophrenia and depression.
“The large number of people in our
study means we have provided
the strongest evidence to date
that ‘night owls’ are at higher risk of
mental health problems, such as
schizophrenia and lower mental
wellbeing, although further studies
are needed to fully understand
this link,” says lead researcher
Professor Mike Weedon.
Who’s who? Brain fart

SICK IN THE
HEAD?
n It’s time to n We’ve all done it – otherwise known
Catch me
crack out the fake if you can. forgotten someone’s as a “silent stroke”,
moustache and name 10 seconds according to a study
dark glasses. after meeting them in Neurobiology of
Factors that influence
Researchers at the or walked into a Aging. The strokes
the health of our
universities of York room and suddenly are “silent” since
blood vessels – such
and Huddersfield, realised that you they don’t cause
as smoking, high
UK, have found can’t for the life of lasting major
blood and pulse
that even simple you remember why changes. But
pressures, obesity
changes in the hell you came in cerebral small
and diabetes – are
someone’s facial there anyway. Look, vessel disease
linked to less healthy
appearance – such it happens to all of causes damage to
brains, according to
as a new hairstyle us on occasion and the brain’s white
research published in
or complexion – there’s no need to matter, which can
the European Heart
can be surprisingly were warned that check into a nursing cause memory
Journal. The strongest
effective in identity some of the people home just yet. But and cognitive
links are with areas
deception. In the had changed the people who notice issues over time.
of the brain known
study, participants way they look. that they frequently
to be responsible
were often fooled Participants were lose their train of
for our more
by disguises when only able to see thought or often
complex thinking
asked to judge through disguises become side-
skills, and which
whether two reliably when they tracked may
deteriorate during
photographs knew the people in fact be
the development of
showed the same in the images. displaying
Alzheimer’s disease
or different people. earlier
and dementia. The
Disguises reduced symptoms
findings show the
the ability of Simple changes in of
potential of making
participants to cerebral
match faces by
facial appearance are lifestyle changes to
small
improve brain and
around 30 percent, surprisingly effective vessel
cognitive ageing.
even when they in identity deception. disease,
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Relationships
Breakthroughs
Stone the
crows
Here’s some unexpected
news: men who’ve smoked
pot at some point in their
life have significantly higher
concentrations of sperm when
compared with men who’ve never
tried it, according to new research Bud
wiser.
led by the Harvard T.H. Chan School
of Public Health, US. The study
also found that there was no
significant difference in sperm
concentrations between current
and former marijuana smokers.
But before you fire up the Gatorade
saxophone in the hopes of
guaranteeing a whole tribe
of rugrats, be warned. The
researchers point out that these
are merely early findings, and that
smoking too much weed can have
the opposite effect entirely.
Circle of life ARE YOU Shields up

READY?
■ Social contact is providers and ■ Despite the fact
important for more strangers, were more that condoms
than just keeping likely to have higher protect against
loneliness at bay. levels of physical Timing is everything STIs and unwanted
New research from the activity, less time spent when it comes pregnancies, many
University of Texas at sitting or lying around, to love. Social men are still trying to
Austin, US, has found greater positive moods psychologists from find excuses to avoid
that having a wide social and fewer negative Purdue University, using them. This is
circle can help you to live feelings. While this US, have found a according to a study
a longer, healthier life. study was on older person’s commitment from engineering firm
Researchers found that adults, these findings readiness is a SGS Engineering,
study participants who are just as relevant good predictor which found that one
interacted more with for younger peeps – of relationship in three women have
family members and start building better success. “When a been given the excuse condom expanded
close friends, as well relationships now person feels more by their male partner much more than the
as acquaintances, and you’ll thank ready, this tends to that a condom is “too size of an average
casual friends, service yourself for it later. amplify the effect small” to use. To put penis – in fact, it was
of psychological this phallic fallacy to large enough to fit
commitment bed, the firm decided a German Shepherd
on relationship to blow it up – literally. (not that they actually
maintenance and By using an air tried that). Some other
stability,” says study compressor, they pathetic excuses for
co-author Chris found that the average not wrapping up:
Agnew. The reverse
is also true – when
a person feels less
ready, they’re less
likely to act in ways
10 %
They “smell
13 %
Use the
8%
Uh, I
Flip to support that weird” withdrawal forgot
for it. relationship. method
9Round.com.au
Weight loss Breakthroughs
Fried food = A study published in

The BMJ has linked the
early death?
regular consumption of fried
food with a heightened risk of death.
While the study looked at post-
menopausal women, it’s still sobering
news for the rest of us who love our
fried chook – frequently chowing
down on deep-fried goodness was
associated with a heightened risk of
death from any cause and, especially,
heart-related death. Specifically,
research found eating one or
more servings of fried
food a day was linked
to an 8 percent
increase in risk
of death from any
cause. One or
more servings of
fried chicken a day
was linked to a 13
percent higher risk of
death from any cause
and a 12 percent higher
risk of heart-related death
compared with no fried food.
On the box DIET Sweet as

DOODAD
■ If you choose your side dishes and

When the
chips are dessert first, then ultimately consumed
down. opting for a high- an average of 30
Engineers at the calorie sweet might percent fewer calories
University of lead to you eating a than diners who
Wisconsin-Madison, healthier main meal, chose the fresh fruit
US, have developed according to research first. Those effects
a battery-free by the American weren’t found when
implantable device Psychological either dessert was
that has helped Association. placed at the end of
their lab rats shed Researchers placed the food line. So go
almost 40 percent either a healthy or ahead and get the
of their body weight. less healthy dessert chocolate mud cake,
Measuring less (fresh fruit vs. lemon
■ Plonking the kids Australia. The study just order it first.
than 1cm across, cheesecake) at the
in front of the telly investigated the the tiny devices
might bring you beginning or end of
impact of different generate gentle
some peace and a university cafeteria Choosing dessert
sitting behaviours – electric pulses line. When diners
quiet right now, but watching television, from the stomach’s first could lead
it’s not doing your picked the cheesecake
playing video natural churning to you eating a
sprogs any favours. first, they then chose
games, playing motions and deliver
The simple act of lower-calorie main or healthier main.
on the computer, them to the vagus
switching on the TV sitting down to nerve, which links
for some downtime eat or travelling in the brain and the
could be making a a car – and found stomach. This gentle
bigger contribution that watching TV stimulation tricks the
to childhood obesity is more strongly brain into thinking
than we realise, associated with that the stomach is
according to new obesity in both boys full after only a few
research from the and girls than any nibbles of food.
University of South other type of sitting.
Health Breakthroughs
Text A large majority of the world’s 3.4 billion smartphone users

are putting their necks at risk every time they send a text,
crime
according to new research involving the University of South
Australia. “Text neck” places stress on the spine and alters
the neck’s natural curve, increasing the likelihood of soft tissue
discomfort. Physiotherapist Dr Rose Boucaut says the awkward
postures adopted by texters can adversely affect the soft tissues.
“Smartphone users typically bend their neck slightly forward when
[texting],” she says. “They also sometimes bend or twist their neck
sideways and put their upper body and legs in awkward positions.
These postures put uneven pressure on the soft tissues around
the spine that can lead to discomfort.”
Stay dirty Rock it

THAT
n If this isn’t a great air quality levels SUCKS
excuse for avoiding that are on par with
housework, we a polluted major city.
don’t know what is: And being Mr Clean
Vampire bats may
researchers from the doesn’t just pollute
hold the key to new
University of Colorado your home – volatile
medical treatments.
at Boulder, US, have organic compounds
An international team
found that cooking, from shampoo,
led by the University
cleaning and other cologne and cleaning
of Queensland has
routine household solutions eventually
found a new class
tasks generate escape outside,
of blood pressure- n Want a better Switzerland. “Our
significant levels of making up an even
regulating peptides night’s sleep? Buy volunteers – even if
volatile chemical greater source of
in the venom of the a hammock. Two they were all good
particles inside global atmospheric
common vampire bat. new studies in Current sleepers – fell asleep
the average home, air pollution than
These peptides could Biology have revealed more rapidly when
leading to indoor cars and trucks do.
help revolutionise that a rocking motion rocked and had longer
treatments for not only leads to better periods of deeper
hypertension, sleep, it also boosts sleep associated with
heart failure, kidney memory consolidation fewer arousals during
diseases and burns. while you’re sawing the night. We thus
But research has hit logs. “Having a good show that rocking
a slight snag – the area Performance
night’s sleep means is good for sleep.”
flagging?
of Mexico where the falling asleep rapidly
team was accessing and then staying
their bat specimens
Rocking yourself
asleep during the
has now been whole night,” says
to sleep can
Time to
clean out taken over by drug Laurence Bayer of the bring you a
the crisper? traffickers. Bummer. University of Geneva, better night’s kip.
NEW
EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU
GameChangers
Let’s
bounce
WANT MORE SPEED?
PUT A SPRING IN
YOUR STEP.
A springy running style is a key “Normally such tests are done in a race, time” – when neither foot is in contact
feature of faster runners, while but the elite are always going faster so with the ground – than their recreational
a flatter style with longer ground you can’t compare like-for-like,” says counterparts. This is achieved by an
contact time is associated with senior research fellow Dr Steve Preece. increased vertical impulse on take-off
slower running. So says a new UK study “By controlling the speed, it allowed us to which pushes the runner higher, creating
in the European Journal of Sport Science. see exactly what the elite do differently.” the “bouncy” style.
In the first study to compare the The team compared recreational runners “The elite are in the air more, and as soon
biomechanics of elite and recreational with elite runners over a track at speeds as you’re in the air, it’s a free ride,” says
runners running at the same speeds, of 3.3, 3.9, 4.8 and 5.6 metres per second. Dr Preece. “We now need to understand
researchers found the main difference What they found was the elite runners how elite runners can maintain this bouncy
in technique was vertical bounce. achieved an 11 percent longer “flight style without using extra energy.”
M AY 2 0 1 9 MEN’S FITNESS 37
● Game Changers Technique
Thrust issues
If you want glorious glutes, this is one exercise you can’t afford to skip.
Support your back
Make sure the bottom
of your shoulder
blades are wedged
into the edge of
the bench; you may
need to readjust
periodically
throughout your sets.
Go for full range
of motion
If you’re unable
to fully extend your
hips at the top of
the movement, you
need to take weight
off the bar.
Pick the right weight

You want to feel
challenged from
the very first rep.
Experienced lifters,
start with 60 to
85 kilos; beginners,
halve that and
gradually add weight.
The best the exercise at right. HOW TO DO IT

T body-weight
exercise
You’ll want all the info
on how to do the hip
you can thrust because quite
do to build stronger glutes simply you should be
is the glute bridge, and doing it. It’s not just the
so it naturally follows glutes that benefit from
that the best weighted the exercise, because
exercise you can do for the move also recruits
them involves a similar your hamstrings and
thrust of the hips. quad muscles, and it
That’s more or less will help to build speed
what the hip thrust and power in your legs
is, a glute bridge with alongside strength. After 1
Sit on the ground with 2
Lean back so your
3
Pause at the top of the
weights, though you a few weeks of adding it to a bench behind you, shoulders are on the lift and squeeze your
also have your shoulders your regular routine, you’ll bending knees so feet are bench and position the bar glutes, then lower your hips
planted on the ground and above your hips. Drive your slowly. It’s worth trying the
raised. The finer points notice the benefits when
holding a barbell resting below hips up, lifting the bar. In the top move without any weight at
of technique are always you’re performing squats
your hips. If you have a padded position, your knees should be first to ensure you’re feeling
more important when or deadlifts. bent at 90° and your shoulders the exercise mainly in your
bar, or anything you can slip
heavy weights are In short, no lower-body should be near the top of the glutes, rather than thighs or
in between the bar and your
involved, so don’t skip training plan is complete body, it will help make things bench, with your body forming lower back. Once you’ve got
the full explanation of without the hip thrust. more comfortable. a straight line between them. the form right, add weight.
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● Game Changer Cycling
Freeze
wheeling
Tweak your route and layer up to stop
the winter weather ruining your ride.
If the clocks
I going back
at the end of
daylight saving usually
marks the moment that
you pack your bike away
in the shed until spring,
you’re not alone – very
few of us get excited at the
prospect of cycling in the
cold weather. However,
with a few manageable
changes to your cycling
routine and kit, you can
ride right through the
cooler seasons without
being uncomfortable.
Why throw away all those
fitness gains just because
it’s chilly outside?
● Game Changers Cycling
Consider your visibility
n Being seen by other

road users is of the utmost
importance when riding
at night and lights should
take precedence over
any other piece of cycling
equipment. Your bike
should have a white front
light and a red rear light
– both visible from at least
200 metres – plus a red
rear reflector visible from
at least 50 metres away,
so make sure your bike is
kitted out. It’s also worth
carrying a back-up set and
spare batteries so you don’t
find yourself caught out
when riding in the dark.
Dawn and dusk
are among the most
dangerous times to be
out and about, so turn
on your lights even if weather before you set Finally, there’s nothing Consider
it’s not fully dark. This is off, and put on waterproofs worse than frozen toes or
MF RECOMMENDS...
mudguards to Ride with Giant
because motorists’ eyes and warm layers while wet feet in the morning or
may not have adjusted you’re still at home or at after a long day, so invest
prevent muddy
to the light and you’ll the office. This may seem in a decent pair of socks and water being
probably be less visible like one thing too many waterproof shoes to protect sprayed up
to traffic than you think. when you’re in a hurry, yourself from the cold. your back.
but you won’t regret it
Assemble a winter when out on the road. Tweak your route
wardrobe It’s also easy to become
sweaty when you’re riding n Altering your journey as Trance 29er 1
n We all know how your bike, even in winter. the seasons change can be This all-new alloy-framed
unpredictable the weather Wearing thin layers means a good idea, particularly if 29er features re-engineered
is. It can be sunny one you can take clothing on it’s an extra rainy, windy rear suspension and
minute and torrential and off easily as required winter. Rain can wash dirt progressive geometry to
rain the next. To prepare so you don’t end up hot and other debris onto the help you up your game.
yourself for the elements, and bothered when you side of the road, where
make sure you check the arrive at your destination. you’ll more likely be
riding, and this can lead
to unwelcome punctures
STRAVA and increased wear and
tear on your bike overall.
Load up your smartphone and get on your bike.
Roads that are prone to
flooding can also make Diversion Series
your morning commute Avoid the harsh elements
n You have Strava, right? What
a difficult – and messy – thanks to ProTextura fabric
kind of cyclist would you be if technology featuring wind
you didn’t? Strava is the king of endeavour, so try to avoid
and waterproof protection
cycling apps, with reliable and soggy streets and stick to
to keep you warm and dry.
detailed ride tracking backed up raised pathways or clear
by its social features, including streets where you can.
short segments where your time
is recorded just for that section Accessorise smartly
of the cycle. These allow users
to compete for the title of King n You don’t need masses of
of the Mountain on their local equipment beyond a good
hill, which might not seem like set of lights and a lock to
a big deal now, but wait until keep your bike safe, but Recon HL1600
your crown is pinched by some if you cycle regularly,
Featuring a powerful 1600
cocky out-of-towner or, worse, you might want to consider
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you’ll be out the door in seconds muddy water being packed with multiple
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giant-bicycles.com/au
● Game Changers Dating
What’s in
a name?
Love in the time of Tinder can be bewildering.
Here’s some science-backed advice to help.
Wanting names with negative
W
to set up associations, such as
an online “Little” or “Bug”, and
dating aim for something
profile? Choosing more playful, such
a screen name with as “Fun2bwith”.
a letter starting Men tend to be more
in the top half of drawn to names that
the alphabet is as indicate physical
important as an attractiveness, such
Swipe hype
attractive photo and as “Cutie” while Love me Tinder.
a clever headline,
according
to research
published
in Evidence
Based Medicine.
The researchers
wanted to find out
what approaches
would maximise
the chances of
converting that
initial online contact
into the all-important
first face-to-face
date. So, like the women go for names
good scientists they that signal intelligence,
were, they trawled such as “Cultured”.
through studies Starting your
in psychology screen name with
and sociology, as a letter in the top
well as computer, half of the alphabet
behavioural and also appears to be
neurocognitive important – several
sciences. measures of success,
They found that such as educational
the screen name attainment and
chosen for an online income, are linked
profile is important. to names higher
Those looking for up the alphabet,
love should avoid according to research.
MF TOP TIPS
More advice for a successful profile
1 2 3 4 5
An attractive Bear in mind A wittily written Provide an Don’t use

photo is that likeability profile is likely approximate complex
essential. Be is more to be far more 70:30 ratio language in
sure to include attractive than successful of who you the belief that
one that features academic than just saying are and it will make
a genuine smile achievement. that you have what you’re you look more
that crinkles a sense of looking for. intelligent.
up the eyes. humour. It won’t.
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THE
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● Game Changers Chef’s tips
Raise your steaks

A good steak is one of the most fundamental things you can learn
to cook, and getting it right is all about heat and timing. Consultant
chef Colin Bussey explains the technique.
Packed with protein to keep you fuller for

P longer, plus zinc and creatine to help increase
testosterone levels and your performance in
the gym, steak is the ultimate muscle-building and fat-
burning food for red-meat lovers. But so often people ruin
a perfectly good slab of meat by overcooking it, using the
wrong oil or hacking into it too soon like a greedy caveman.
Never make the same mis-steak again. Follow this advice.
Choose the best Use the right Sear your

quality meat cooking oil steak first
To cook a great Heat a heavy- Season the meat

steak, you have bottomed pan and to your liking and
to start with the add around 20ml of place it in the hot
best ingredients. cold-pressed extra pan, searing it for
Buy your beef virgin rapeseed oil 30 seconds on each
from a reputable per steak. This oil is side to brown the
butcher rather than high in omega-3s and meat and give it
a supermarket for vitamin E and doesn’t a rich, nutty flavour.
the best quality. become unstable at You should then
Ideally, you want high temperatures, transfer it to an oven
a 21-day hung rib- as olive oil does. Add dish and place it in
eye steak, nicely garlic, rosemary and an oven heated to
marbled and at thyme to the pan, too. 180°C for three to four
least 3.5cm thick minutes to keep it
so it stays juicy pink and ensure
when cooked. it’s evenly cooked.
Leave it to rest Make a clean cut

BBQ TIPS
Once the meat is Use a high-quality,
Cooking your steak on the
cooked, remove straight-edged steak
barbie? “Make sure to pre-heat
the steak from the knife to cut cleanly your barbecue,” says Doug Piper,
oven and leave it into the meat. head butcher at Australian Beef.
to rest on a warm A typical serrated “Get the hot plate nice and hot before
plate covered with knife will tear at it, placing your steaks onto the grill
foil for four to five undoing all the good or hot plate. By using a very high
minutes before work you’ve put into heat, you’ll trap in the juices and
serving so that the cooking the meat to create beautiful caramelisation
that will give you big,
meat has time to succulent perfection.
beefy flavour.”
relax. If you don’t
do this, the blood
will run out as soon
as you cut into it.
Easy flank
steak
PREP TIME: 13 MINUTES
INGREDIENTS
180g flank steak
Pinch each of salt
and black pepper
1 cup asparagus
1 medium sweet potato
½ tomato, sliced
1 tbsp low-fat Swiss
cheese, grated
HOW TO MAKE IT
1 ) Season steak with
salt and pepper.
Place under the grill
for 5-7 minutes.
2 ) Steam asparagus.
3) Prick potato with
a fork a few times
and microwave
for 6 minutes.
4 ) Plate steak with
asparagus, tomato
and potato on side.
Slice potato and
top with cheese.
THE NUMBERS
Calories: 527
Protein: 56g
Carbs: 36g
Fat: 19g
Fibre: 7g
● Game Changers Mix it up
Black magic
You probably had your first
coffee liqueur when you raided
your parents’ grog cabinet.
Kahlua and milk, right? Ah,
sweet memories... But these
Forget vodka Red Bulls. Coffee days you’ll find coffee liqueurs COFFEE
liqueurs are the more, ahem, in more sophisticated settings, NEGRONI
grown-up way to get your buzz. and any bartender worth YOU NEED
their salt can quickly whip
25ml Mr Black
up a mean espresso martini.
25ml dry gin
It’s true that we Aussies love
our coffee, with at least 75
20ml Campari
percent of us drinking at least 15ml sweet
one cup a day, according to vermouth
McCrindle Research. More TO MAKE
recently, the advent of Stir all
hipsterism has introduced the ingredients
delights of cold brew coffee to together and
über-trendy cafes everywhere. serve in a rocks
And now you can even enjoy glass with ice.
your cold brew coffee with the
Garnish with an
extra bonus of added alcohol.
orange twist.
Mr Black is an Aussie-made
cold brew coffee liqueur made
with a blend of top-grade
Arabica coffees and Australian
wheat vodka. Another reason to
love it? It has half the sugar and
10 times the coffee of your more
old-school coffee liqueurs. Just
one 30ml shot contains 25-40 SUPER-CHARGED
percent of the caffeine found in ESPRESSO
a single espresso. Sip it neat, or MARTINI
try it in one of these cocktails. YOU NEED
Or you can drink it with milk, 30ml Mr Black
if you really have to. 30ml vodka
30ml espresso
1 tsp sugar syrup
TO MAKE
Combine all
ingredients in
COLD FASHIONED a shaker with
YOU NEED ice and shake
45ml Mr Black hard. Strain
30ml Whiskey and garnish
(try American Rye) with a coffee
Dash of orange bitters bean or two.
TO MAKE
Stir with ice. Garnish with
MF TOP PICK
an orange twist.
Mr Black
Mr Black was born

from a desire to
take Aussie coffee
culture into the night.
Roasted and distilled
here in Australia, only
the best beans are
chosen to create
a bold and
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liqueur that
you’ll want
to take home
with you.
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● Game Changers Inspiration
Only the
strong
The ultimate endurance test
awaits – could you survive
the OCRWC 24hr Enduro? ‑
● Game Changers Inspiration
Mark Daniels (right) never
lets a little mud get in his way.
through muddy military-inspired

swamps. The terrain obstacle challenge
M
is diverse, moving series True Grit to
across sandstone bring the event to
escarpments, over Australia for the
boulders and through second consecutive
rainforest. You can year. The event has people took part and have to be the fastest
enter on your own or three categories – Elite most – barring injury or the fittest to make
as part of a team. You Solo, Age Group Solo – lasted the 24 hours. it. You just have to
Most of us could can take breaks if you and Teams. Teams “Most people are have determination.
handle one lap of an need, but the most must be of four, looking for a challenge Mark Daniels, 25,
obstacle course. But hardcore competitors and only one team beyond a marathon,” has faced far tougher
what about repeating aim for 24 hours. member is allowed on McNamee says. “It’s challenges than
that lap as many times The nature of the the course at a time. not an event that’s a 24-hour race. In
as you can in 24 event means that “It’s a test not only only for the fittest December 2015, while
hours? This is the idea it goes far beyond of physical stamina; on Earth. Our team out on his motorbike,
behind the Obstacle physical strength more importantly, option is a great way he was hit by a
Course Racing World and endurance. The it’s a test of mental for people to try the distracted driver. This
Championships hardest part of the stamina and grit,” event and see if they’re resulted in a broken
(OCRWC) 24hr Enduro, race is the mental says True Grit ready to take the next neck, 11 broken ribs,
to be held this June in challenge – running co-founder Adam step and compete a punctured lung, a
Sydney. The OCRWC alone at 4am in the McNamee. “Winning as an individual ruptured kidney and a
24hr Enduro course cold and the dark, is merely getting to the following year.” severed femoral artery.
is a 10km-plus loop while your body is the finish line.” His leg was amputated
with 30-plus obstacles. screaming for rest The event attracts above the knee.
The will to rebuild
These vary from and your mind is fit folk of all types, “I was extremely
climbing vertical begging you to quit. from trail runners and broken,” he says.
n Surviving an event
ropes and scaling OCRWC has teamed triathletes to Cross “I spent a lot of time in
like this might seem
walls to wading up with Australia’s Fitters. Last year, 750 a wheelchair and had
almost impossible,
even for the most multiple surgeries.
I basically had to
“It’s a test not only of physical stamina; more seasoned of athletes.
But one 24hr Enduro rebuild myself.”
importantly, it’s a test of mental stamina and grit. competitor is living Daniels now uses
Winning is merely getting to the finish line.” proof that you don’t a prosthetic to walk.
Incredibly, he tried entered into the two will be competing is that no-one is learnt from his racing
his first obstacle race 24 Hour Enduro. again this year. waiting on you. have also had a part to
event only a year later. “Because I’m on my “You’ll find it’s just “I’m able to set my play in his recovery.
“When I was lying in prosthetic and my everyday people,” own pace,” he says. “Having a disability,
hospital, I heard about crutches, I know I’m Daniels says of “But I am going to try there are a lot of
a team called Operation never going to be as obstacle racers. “We’re and beat last year’s things I can’t do,” he
Enduring Warrior,” fast as everyone else,” not elites, we’re not time and go for five says. “When I crossed
he says. “They’re US he says. “But my goal professional athletes. laps. I’m a lot fitter. I’m the finish line last
veterans, amputations for this was to prove We’re just people training every day, so year, I bawled my eyes
or wheelchair-bound. that I’m just as strong who want to push hopefully I’ll be a lot out. It was such an
And they compete and I can go the whole ourselves, who want better on my leg.” emotional moment
in events around the time. Everyone stops to learn how strong It’s clear the mental for me because I’d had
world. There were to sleep, but I kept we can really be.” resilience Daniels to push through so
triple amputees being going through the Despite being joined has gained from his much. It showed me
carried on the backs night, pushing myself by family, Daniels accident has helped that you’ll never truly
of double amputees. through 24 hours, plans to race solo him to face the many know how strong you
I thought, ‘I’m just completing four laps.” once again, saying challenges of a 24- are until you give
missing a leg, For the first eight that the best thing hour obstacle race. yourself a reason
what’s my excuse?’” hours or so in a 24- about racing solo But the lessons he’s to be that strong.” n
Daniels had tried hour race, it’s your
Want to find out more?
obstacle races in the physical fitness that
past, so he signed up keeps you going. The Obstacle Course Racing World Championships 24hr Enduro will be held
for a True Grit event But after that your in Lower Portland, NSW, from June 8 to 9. For more info or to register, head to
ocrworldchampionships.com For more on True Grit, head to truegrit.com.au
in November 2016. It strength starts to fade.
was not easy. “I was so Your body starts to
broken,” he says. “I was cramp and you start
on crutches and had wanting to quit. It’s
to have a person under then that your mental
each arm to carry me stamina needs to kick
up hills because I could in to keep you going.
barely use my legs.” “After about 16 hours,
you want to quit. Every
Pushing through part of you wants to
stop and sleep – your
n More surgeries body is shutting
followed, after which down,” Daniels says.
Daniels had to rebuild “You’re emotional,
himself from the you’ve got thoughts
ground up each time. going through your
But he found that the head, and from there Enduro FAQ True Grit’s Adam McNamee on what you need
it’s just how hard you to know before trying the 24 Hour Enduro.
mental resilience that
he was gaining from can push yourself.
competing in obstacle- For me, every time What can I do to prepare? What should I eat and drink
racing events was I thought I wanted to Cross training will provide during the event?
helping him face the quit, I thought about you with lower-leg endurance We recommend using
challenges of rehab. that disabled person and upper-body strength. predominantly liquid solutions to
“When I was having I used to be, stuck in Distance trail runs, where provide the bulk of your calorie
all my surgeries, I was a wheelchair, and that you’re on non-flat surfaces intake. Liquid nutrition is the
frustrated at always I have an opportunity (non-bitumen) will build easiest, most convenient and
having to start over a lot of others don’t endurance in your legs, while most easily digested way to
have. A lot of people circuit-style functional fitness uptake a calorie and nutrient-
again,” he says. “But
don’t survive what I’ve sessions will increase your dense fuel. Also, consider having
then I started applying
relative body-weight strength. something that can be warmed
the principles I learnt been through, so for
Remember, obstacle negotiation up. Given the temperature
in racing into my life. me I was doing this
is mostly about getting your drops during the night, this is
Obstacle racing for every person who
body weight over or through particularly relevant to help
teaches you that if didn’t get the chance.” something, not lifting heavy reduce the risk of hypothermia.
you try an obstacle static weights. Mentally, you
one way and it doesn’t Endure & conquer need to get comfortable with How do I know if I have what
work, you try it again being uncomfortable. Push your it takes to make it?
until you find a way Daniels has also boundaries and do the things you Try a True Grit event beforehand!
that works. Take inspired his family don’t like to do to become familiar Running across diverse terrain
jumping over a wall. to give obstacle racing with being under pressure. and vegetation and being
My prosthetic weighs a go. His 57-year-old immersed in water and mud is
12 kilos, so I couldn’t mother recently took How much preparation is needed different to running on the road.
swing my leg over. up the sport, and his before the event? Get out there and try it and see if
But then I realised that twin brother and older Depending on your fitness you can handle the Grit! We hold
when I take my leg brother have also background, a good 12 weeks of our NSW event the week before
preparation is key, remembering Enduro, on the same course that
off, I’m a lot lighter, caught the obstacle
to taper off in the week before the endurance athletes take on.
so I could jump over bug. Daniels’ twin
the event, to allow healing of It’s the perfect test to see if you
and land on one leg.” also competed in last
any niggles you might have. can take it a step further.
Last year, Daniels year’s Enduro and the
Body Book Strength
Fingertip
Essential form Expert tip
l Start with your “It’s worth
push-up
hands underneath experimenting
your shoulders with different finger
but with just your positions,” says trainer
fingertips in contact Sean Lerwill. “We’re
with the ground. all anatomically
IMPRESS YOUR MATES: CRANK OUT A SET. different, so some
l Brace your core and
people find the exercise
raise your hips so
easier with fingers
your body forms
spread, others with
This variation is more about your finger and wrist strength a straight line from
fingers quite close,
than upper-body strength, so it’s best suited to people head to heels.
some somewhere
who want or need stronger fingers and wrists, such as l Keeping your weight in the middle. It all
MMA fighters, climbers and gymnasts. If that’s not you on your arms, bend depends on finger
but you’re still up for a really big challenge, then give it a go – but don’t your elbows to lower length, size of hands,
get disheartened when you fail! As with anything worthwhile, it takes your chest towards arm length and many
time and effort to get good at this move, so add one or two reps per the floor. other factors. If you’ve
session over the weeks and months to build finger strength slowly l Pause briefly at the mastered one way,
bottom, with your then try another
without risking injury.
chest as close to the – there are many ways
floor as possible to adapt and progress
without touching it. with an exercise, so
don’t be afraid to use
l Push back up
your imagination and
powerfully to
experiment. Maybe
return to the start.
one day you’ll be able
to do a dive-bomb
push-up on your
fingertips!”
FINGER TIPS
If you’re unable to perform a rep on your fingertips,
you can still develop finger and wrist strength by
holding the top position for as long as possible.
They stay in place.
So you don't
have to.
Jabra Elite Active 65t

Engineered for true wireless music,
calls and sport. No strings attacched.
● Game Changers Training tips
Start free,
then go fixed
Exercising with free weights rather
than machines produces greater muscle
activation, a study in the Journal of Strength
and Conditioning Research says. This
doesn’t mean you have to ditch machines
entirely – they can be useful for isolating a
muscle for targeted growth, and they’re
useful when you’re fatigued because
they reduce the risk of injury
resulting from poor
technique.
The science
of strength
Use these findings from the lab to see better strength, muscle-building and
fat-loss results when you’re on the gym floor.
“Heavy traditional lifts
that load the spine build
bone-mineral density and
prevent osteoporosis”
Go legs first Prioritise protein Go heavy Take vitamin D daily
n Doing leg exercises n You know that n Using weights close n If you’re not getting
at the beginning of protein is important to the maximum you enough sunlight,
a workout increases for muscle growth and can lift (your one-rep it may be worth
levels of testosterone recovery, but it can also max) using traditional taking vitamin
and growth hormone, help you keep excess lifts that load the spine, D3 supplements
according to weight off by helping such as squats and throughout autumn
Norwegian research you to control your deadlifts, builds bone- and winter: a study
published in the total energy intake. mineral density and in the NewEngland
European Journal of A study at Cambridge prevents osteoporosis JournalofMedicine
Applied Physiology. University found that in later life. That’s revealed that not only
It’s also smart to subjects who ate a daily according to a study can it improve muscle
perform big multi-joint diet consisting of 15% published in the mass and strength,
compound moves, protein consumed 1036 JournalofStrengthand but it also helps fight
such as squats and leg fewer calories over four ConditioningResearch, bone mineral loss
presses, near the start days than those whose which also found it will and osteoporosis,
of your session so your diet was 10% protein. do wonders for your can regulate blood
muscles are fresh and Of the extra calories, your posture. posture. sugar levels, helps
you can lift as much 70% came from combat depression and
weight as possible. snacks. provides numerous
benefits for health.
Stretch for success Timing matters Fight fat in teams Run from cravings
n Adding yoga to n Consuming protein, n Want to accelerate fat n Not only is intense
your training routine creatine and glucose loss? Find a friend with cardio proven to
once a week provides immediately before a similar goal. People burn fat and increase
as many benefits as and after resistance who trained with a metabolism but it
doing aerobic exercise. exercise is a simple partner lost more can also help reduce
A study from the but effective way to weight than those appetite, according to
University of Maryland, increase lean body who went it alone in a a study published in
US, showed that yoga mass and strength, study at the University the JournalofSports
outperformed aerobic a study in Medicine of Pennsylvania, US. ScienceandMedicine.
exercise when it came &ScienceinSports& A study from Oxford Subjects who had
to improving flexibility Exercise found. The University, UK, also completed a long run at
and muscle strength. study also showed showed exercising 50-70% of their aerobic
The research also found increases in the size in a group helps you capacity had lower
it could reduce levels of muscle fibres and tolerate more pain, levels of ghrelin, the
of cortisol, a hormone the body’s storage of helping you train hormone responsible
that contributes to creatine and glycogen, harder for longer, for hunger, than a
overeating and impairs which further benefit which reaps rewards. group who didn’t
muscle growth. strength and energy. exercise.
● Game Changers The experiment
Sweat science
Ignite your inner Rocky at 9Round.
9Round challenges your body in ways
a conventional gym session never could.
Plus it’s great for smashing stress.
Even if you've never donned a pair of boxing gloves before or have the floor-to-ceiling bag much appreciated by
E coordination skills of a baby giraffe, there is something incredibly cathartic and speed ball. Or if our associate editor,
about going hell for leather on a punching bag. You feel powerful. And losing some weight who has the knees
and boosting fitness of an arthritic
because you're enjoying it so much, you barely notice that your heart rate is
is your aim, the high nonagenarian but
right up and you're sweating bullets. This is why 9Round works. You want to kick arse. intensity of the circuit still managed to
workouts will be just smash a killer
what you need. Most workout that saw her
women burn between burn 575 calories. In
The punch line personal trainer dreamt up the
Men can burn 350 to 450 calories per fact, the whole team
right there with concept 11 years 30-minute session,
9Round combines you, correcting your ago in the US. around 600 loved the session –
while men can burn it was a great way
cardio and resistance form and pushing “They wanted calories on around 600 calories to burn off some flab
kickboxing training you to work harder. to create a killer average, with on average, with some and some stress.
in a challenging workout for busy
some members members hitting as “There’s something
nine-station circuit, No fight club people who don’t have high as 1000 in just
giving you a full-body the time to fit their hitting as high really satisfying
one session. about hitting the
workout in 30 minutes. The idea behind life around exercise as 1000 in just
bags,” says Casa.
There are no set class 9Round came from classes,” says Daniel one session. Box away stress ”Most exercise
times – you just show Shannon “The Casa, co-owner of
routines release
up at a time that suits Cannon” Hudson – 9Round Waterloo in 9Round only employs endorphins, but when
you and get to work. a light middleweight Sydney’s inner city. qualified trainers, you combine that
A new round starts kickboxing world “We’re not a fight gym. who can alter with boxing, you
every three minutes, champion – and his We want everyone exercises as needed definitely leave
and you’ll have a wife Heather, who to feel comfortable to work around feeling on a high.”
and have fun while injuries. This was 9round.com.au
exercising and
getting great results.”
9Round is ideal for
pretty much any SAMPLE 9ROUND WORKOUT
fitness goal. You can
It’ll change every day, but here’s a taste of what to expect...
improve lean muscle
tone and strength
through the use of 9 RO UND S OF 3 M I NUTE S E ACH RO UND
functional exercises
and punching bags. 1 Skipping 4 Kick combos 7 Knee and shin
You can improve on a heavy bag kicks on a
2 Sled push and
speed, agility horizontal bag
squat thrusts 5 Uppercuts on
and hand-eye
3 Jab cross on a a wrecking ball 8 Speed ball
coordination by
skipping rope floor-to-ceiling bag 6 One-on-one focus 9 Bosu ball crunches
and attacking the pad combos with PT and front plank
What a load S A C H E T A W AY
of rubbish
One serve of
McDonald’s sweet and
sour dipping sauce
contains 11g sugar.
Some scary stats on Australia’s love affair with junk food.
2 OUT OF 3
Australian adults are overweight
or obese.
2
2 million Aussies
eat McDonald’s
every day.
COCA LOCO
One 600ml bottle of Coke contains
16 teaspoons of sugar. If you drink one
600ml Coke every day, you will have
consumed 29kg of sugar in a year.
● Game Changers Food
of our salt intake
is from processed,
packaged or
85% fast foods.
GROWING CONCERN
Almost two million
Aussies use food
delivery services in an
average three months.
T H E T A K E A W AY
The average yearly
23.9
individual spend on
home-delivered
food is $1590.
The average Aussie

male eats 23.9 serves
of junk food a week.
H O T P O TAT O
The most popular
Uber Eats delivery in
2017 and 2018 was
hot chips.
37% 58% 35%
2 million Aussies
eat KFC every
of Australians eat fast
food in any given week.
of the average Aussie
food budget is spent on
of the average Aussie’s
daily energy intake
week.
junk food and drinks. comes from junk food.
● Game Changers Cardio
Running in
Finding the motivation to get out of the door and run can
F be hard at the best of times, and if it’s raining like a pissing
cow outside, the strong temptation can be to just hole up
the rain
on the lounge in front of the telly while you wait for fairer weather.
Unfortunately, if you’re in the middle of a training plan ahead of a
big event, sometimes you can’t postpone a run because it’s raining –
especially if it looks like it’s going to rain for days on end. Plus there’s
Don’t let precipitation ruin your
always the chance the race itself will take place on a rainy day.
perspiration. Use this advice Luckily, strength and conditioning coach Graham Ferris has given
to get the most from a rainy run. us some great advice on how to make the best of a rainy run, whether
that’s for a training session or a race.
1 2 3 4 5
Dress for the Go for Embrace the Pickyour Change,

temperature that PB mental challenge shoes carefully fast
While a waterproof “The rain can Some runners “The sole needs to “Get out of your
top can be useful help stop your don’t mind rain – have a good tread wet clothing as
during wet runs, body temperature accomplishing to avoid slippery soon as you can
it’s easy to rising too high, something given surfaces, not after the run,” says
overdress in which in turn the added challenge just for safety Ferris. “Once you
the rain and promotes less can be rewarding, but also for force have stopped
make yourself thermic stress but some dread it,” application,” moving, your body
uncomfortably hot. on the body, lower says Ferris. “Just says Ferris. “How is going to start
“Wear a wind- or heart rate and keep reminding can you propel cooling. You don’t
water-resistant perceived exertion,” yourself that a yourself forward want this to
layer over the top say Ferris. warm shower is if your feet just happen too rapidly
of a layer that That’s right, moments away.” slide back? When in those cold and
wicks sweat away, the rain can be Your rainy runs it comes to a race, wet clothes or
but dress more for a good thing and will build new warm up in you might find
the temperature,” can even help confidence in your another pair of yourself with
says Ferris. “It’s you chase down running, which can shoes and socks, early signs of
raining – you’re that elusive PB. provide a welcome and keep a dry pair hypothermia.”
going to get wet.” “Some studies boost on race day. for the race. These Get yourself
have found almost “Changing your small things will changed and into
13 seconds knocked perception of the keep your feet in a warm shower.
off 5km runs task in hand can better health.”
in recreational be a huge factor
runners when in your success
using an effective during arduous
cooling technique conditions,” says
on the body,” Ferris. “Is this race
says Ferris. really as tough as
that wet run you
did a few weeks
ago? Probably not.
You’ve got this!
MF TOP TIPS
6 simple ways to make

a run more fun
Run to the beat
n Running to a playlist of your favourite

artists and songs can help keep you on track,
providing motivation when you need it.
Uptempo music also mimics an increased
heart rate, causing a surge in adrenaline
that can significantly boost performance.
Beat the bus
n Running to a specific destination – to

or from work, say – can be a great way
to enjoy your cardio: you’ll avoid the rush
hour (winning kudos from the boss) while
reaping fitness rewards.
Raise some cash
n Get sponsorship to run for a particular

charity or cause, and you should gain
confidence and a sense of community.
At the very least, it’ll guilt you into putting
The rain could your best effort in. Just think of the needy
help you chase children/animals/lifesavers who’ll miss out
if you let them down.
down that
elusive PB. Change your view
n Running the same route every single time

can turn your daily run into a dauntingly dull
task. Taking your treks to the country, beach
or hilltop – or even a different neighbourhood
or route – can keep things interesting.
Start tracking
n Any form of exercise will feel less effective

if you don’t track your progress. Setting
yourself specific, measurable and attainable
goals will fire you up and keep you motivated,
especially when you reach new goals.
Find a friend
n If you’re struggling to get out of the door,

find a helping hand. Running with a friend
means you’re more likely to get through
tough runs, while any competitive element
will also help you push yourself harder.
Pace maker.
● Game Changers Nutrition
Peanut butter, What are the health

benefits?
which help control
cholesterol levels,
evidence that
suggests small
yes please
making them healthy volumes of foods
“Peanut butter is high for your heart,” which are higher in
in energy and protein,” explains MacDonald. monounsaturated
says MacDonald. “It “It provides fat-soluble fats can support
The nutty paste is back in fashion, but is its also contains healthy vitamins and folate, weight loss by
fats, fat-soluble both of which are helping us stay
healthy reputation justified? vitamins and fibre, and important for health.” fuller for longer,”
may help to satisfy But be wary of says MacDonald.
appetite and support added ingredients: “Choosing a
energy levels longer “Be careful that the no-added-sugar
At first glance, peanut butter’s place than a high-sugar or peanut butter doesn’t peanut butter will
A in the pantheon of healthy foods
seems somewhat questionable,
more refined spread.” contain any added
salt because this
reduce the risks of
blood sugar crashes,
since it’s high in both fat and Any unhealthy can be detrimental which can support
calories. However, take a step back and the ingredients to to heart health,” weight loss. Two
look out for? says MacDonald. tablespoons of peanut
wider picture reveals peanut butter’s merits,
especially for anyone with an active lifestyle butter does provide
Even healthy foods Is peanut butter roughly 200 calories,
(and isn’t allergic to peanuts, obviously). For the can contain hidden good for your though, so it should be
final word on whether peanut butter is good for nasties. “It’s best to cholesterol? eaten in moderation.”
you, we spoke with dietitian Alana MacDonald. go for peanut butter
that is as natural as “Monounsaturated Is it good to eat
possible, avoiding fats can help to if you’re aiming to
added sugar and reduce cholesterol put on muscle?
salt in particular,” levels, as can the
PB pros says MacDonald. soluble fibre found Nut butters have long
in peanut butter,” been beloved of gym
It’s packed with protein Is peanut butter good says MacDonald. regulars aiming to
and good fats and can for your heart?
reduce hunger for up to two build muscle, and
and a half hours, according Is it a good snack if you for good reason.
“Peanut butter is a want to lose weight?
to a study from Purdue “Peanut butter
University in the US.
source of fibre and has
will enhance and
monounsaturated fats Peanut butter is maintain energy
definitely a better levels due to its
snack choice than nutritional balance
biscuits or chips. And – low in sugar, high
despite being high in in fat, slow-release
calories, it is a worthy energy,” says
mid-afternoon treat. MacDonald. “It will
“There is some provide moderate
amounts of protein
– more protein
than other spreads.
However, it won’t
provide as much
protein as a glass of
milk or fish, meat or
a meat replacement
such as tofu.”
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Sa urai
CIN M AT E
KEANU REEVES HAS
COME A LONG WAY
FROM HIS GOOFY BILL &
TED DAYS. NOW A BONA
FIDE ACTION LEGEND,
THE STAR CONTINUES
TO DELIVER WITH AN
INTENSITY THAT
BELIES HIS 54 YEARS.
BY J. M. TAYLOR
Enigma
Keanu Reeves may be Hollywood’s greatest puzzle.
In spite of the star himself professing a reality “I’ve always kept my distance,” to its leading man, but there’s
he says of the scrutiny fame no question that Wick has struck
to the contrary, there’s just something about usually invites. “I never lived a chord with legions of movie-
Reeves in all his black-suited, kung fu-fighting, my life in function of what was goers around the globe.
motorcycle-riding glory that lends itself to an said or written about me. I just “I think he’s the ultimate
live the way I like, and I’m still ‘root for’ kind of guy,” Reeves
image of a lonesome figure heading out into the as interested in acting as I ever says. “He loves his wife, he loved
sunset in search of his next epic throw-down. was. Acting has always given me his dog. Yeah, he might have
But this is just not the case. a structure and purpose in life, killed 84 people, but he’s a good
and I’ve never found anything guy. Because once you kill a
“I know there’s this impression of me out there, else to invest myself in the man’s dog, what he does after
but I’m not lonely,” he says. “I don’t have a lot of way I do when I’m acting that is entirely forgivable.
close friends; I like living quietly and being private. or working on films. These aren’t innocent people.
“Every time I do this, I go They had it coming!
That’s the way I am. And I have a lot of interesting in with dreams and hopes, “But I’d put John Wick into a
projects going on that I’m very happy about.” I want to do something box and sealed that as ‘a great
Reeves is undoubtedly far more enigmatic than good, something that will experience’ and went my way
be remembered. Something after we wrapped. Not ever
his less camera-shy contemporaries. His cinematic that’ll be treasured.” thinking I’d get to open up that
résumé consists of appearances in films that range box again. He’s a lot of fun to
from the box-office smash hit (The Matrix trilogy) to Wick works work on. And I love when a
film goes beyond the intended
the cult comedy (Bill and Ted’s Excellent Adventure – It would be remiss to say Reeves’ audience. I love when it works.”
a third instalment has just been announced, movie output has slackened in While Wick’s Reeves is the
BTW) and the downright iconic (Point Break). pace since his debut in 1985. bearded grey-streaked entity of
But like so many things that the 21st century, there are many
Whole portions of the internet are dedicated to were integral to the cultural who have likened the films to
him looking sad, or being totally awesome. He has zeitgeist during the ’90s, the his earlier career highlight, The
scaled no particular heights come awards season, Beirut-born star has been Matrix. With all of Wick’s film-
somewhat resurgent this past noir touches, the protagonist’s
nor made himself conspicuous in the international half-decade, thanks largely black attire and the appearance
press, yet somehow his reputation still precedes in part to his turn as hound- of former co-star Laurence
him. Not as a movie star or even as a celebrity, but avenging hitman John Wick. Fishburne in Chapter Two,
Beginning with the such comparisons were to be
rather just as… Keanu. eponymous debut, then expected, even before Reeves set
a 2017 sequel and now a about dismantling adversaries in
third instalment, Chapter brutally stylised combat scenes.
3 – Parabellum, the John Wick “I love movie fighting!” he
films have seen Reeves return says. “Isn’t it great? You can let
to brooding, bloodthirsty form out all your tension and your
time and again. This modern aggression and nobody gets hurt.
tale of ruthlessness and revenge Much. And I refer to myself when
may not “feel” like a comeback I say that. Actually, I like the pain
“I LOVE MOVIE
FIGHTING! YOU CAN
LET OUT ALL YOUR
TENSION AND YOUR
AGGRESSION AND
NOBODY GETS HURT.”
“I LIKE THE PAIN
BECAUSE IT BRINGS
REALISM; IT HELPS
YOU LIVE THE PART.”
the fight sequences,” he says. “The

directors wanted to use what they
call ‘Gun-Fu’, where you combine
weapons with judo and ju-jitsu. That
sets the film apart from others where
you see lots of different MMA-type
holds and throws and escapes.
“I trained in a way that enabled me
to use everything that I’d learnt in
the past – kung fu, ju-jitsu and other
martial arts, as well as being able to
drive a car radically – and then be able
to mix everything up according to the
needs of a particular scene. Then the
directors would have this idea on the
day of shooting, and we would work
very fast with not a lot of advance
preparation. It was interesting!”
Power and control
The Wick franchise thus far has

certainly given fans a violently visual
treat. “The fight in the nightclub is
probably my favourite,” Reeves says.
“Where John comes through the
doorway and clears the room.”
Classic Keanu, clockwise from top: with Hugo Weaving in The Matrix; In spite of its modern setting, the
with Patrick Swayze in Point Break; as hitman John Wick. origins of this disciplined, martial-
art-inspired choreography can also
because it brings realism; it helps Hawaiian and English; that be seen in Reeves’ career beforehand
you live the part and the struggle. combination must work nicely. when, in the year preceding the
Pain is informative. “I feel fit and healthy, but it’s a lot first Wick film, he starred in samurai
“When we set out to do the first harder for me to execute some of the project 47 Ronin and directed his
film, we wanted to create something moves the way I would have 20 years first feature, Man of Thai Chi.
visually stunning and unique ago or when I was doing The Matrix “It’s a coincidence that these two
where we would give audiences films,” he admits. “You get very sore movies are both set in Asia, but in
these highly choreographed fight and stiff and you’re not anxious general I am deeply attracted to
sequences. There are cuts, of course, to keep doing take after take. But Eastern philosophy,” he says. “I’m
but much fewer than you normally I would never let a stunt man do the attracted to the way that kind of
see in these types of scenes, so it’s work for me. I have to do it myself, philosophy looks at the world and
hard work. The longer takes are even if it’s painful sometimes. identifies our place and how human
more demanding physically – “I think my joints are starting, beings relate to each other. In Man of
you basically try not to suck!” well not even starting, they are Tai Chi, I was interested in developing
tweaking a little bit more than the theme of power and control as
Age shall not weary him they used to. I can’t quite scale Tiger struggles with his dark side
the heights that I once did.” while his master is urging him to
Of course, there is one point on which Although he’s adamant that the meditate, to slow down and to be
Wick and the leather-trenchcoat-and- common portrayal of his persona in more thoughtful about his actions.”
sunglasses sporting Neo of 1999 fame popular culture is some way off the Meditation is one aspect of
differ: age. Difficult though it may be mark, Reeves does accept that this Reeves’ life off-screen that has no
to believe, Reeves is now 54 years representation may have something doubt contributed to his “demi-
old – yet still managed about 90-95 to do with his ongoing pursuit of guru” aura, with the star saying in
percent of “the fight stuff” when it “intensity” in all his work. typically understated fashion that
came to the latest Wick flick. “I enjoy the discipline that comes his affiliation with Buddhism has led
“It’s definitely down to my from intensive training and the to him “gaining some wisdom, but
ancestors,” he says. “I’m Chinese, artistry involved in choreographing there are still many things that seem
unknowable to me”. His dabbling in
Far Eastern martial philosophy for I asked her to teach me how to ride it. bike and just go as fast as I could and
47 Ronin, in particular, presented So I started to ride that bike around basically let it all out on the road. But
a wealth of new challenges, both the stage when she wasn’t using it, after enough wipe-outs, you begin
philosophical and physical. and when I got back to Los Angeles to think that that’s not a really good
“I spent a lot of time watching I got the first bike I saw that was frame of mind to be in when you’re
samurai films and speaking to the similar. I still have a picture of it. Sadly, riding a motorcycle at high speed.”
Japanese actors,” he says. “I studied it got stolen some years back. My next In moments like this, it’s plain
how to bow, how deep to bow, how bike I think was a ’71 Norton. Then to see why people see Reeves as
you should sit and how you pay I went to a place called Supertwins a headstrong lone ranger making
respect. There are many, many things in LA in the ’80s, and that’s where his way across the world with an
which belong to Japanese culture and I picked up a ’73 Norton Commando, unbending dedication to doing things
philosophy that relate to Bushido [the which I still own to this day.” his own way. He may seek to deny
code of conduct followed by Japan’s That Norton Commando would end it, but with his shaggy dark locks,
samurai warriors] and I still have up claiming large sections of Reeves’ action-hero pedigree, and boundless
a lot to learn about it. I’m not sure hide and rupturing his spleen in a captivation with Eastern mysticism,
if I fully understand it even now. huge wipe-out, but some could argue Reeves is arguably the closest thing
But it’s incredibly fascinating. that such a bone-shattering event was Hollywood had to a warrior monk –
“The swordplay was the most merely a learning curve on the vista- and choice wisdom certainly seems
difficult aspect to learn. You’re strewn road that Reeves called life. to mean more coming from him than
a lot more conscious of your “I don’t go as fast as I used to,” he many other media-polished stars.
movements when you have a big, says. “I don’t have a sense of fear; it’s “I have lots of fears,” he says.
sharp pointy object in your hands just that I’ve had enough accidents, “Perhaps the fear of death is the
that you have to be responsible a ruptured spleen, a lot of scraped biggest one that gets into my head.
for. There’s a level of elegance and skin, that I don’t really feel the need When you turn 50, it’s time to maybe
precision that’s required to wield a to test the limits as much. I also don’t start thinking about it so you’re ready.
giant sabre like it was an épée. I was use riding a motorcycle as a way of I’d like to get to a place of peace with
basically learning to master those getting rid of anger or frustration the myself, without regrets.”
movements as the shoot went along.” way I used to. When I was younger,
That being said, even the mighty I used to get out on the road with the John Wick: Chapter 3 – Parabellum
opens in cinemas on May 16.
katana-wielding Reeves is more
than well aware that his cinematic
abilities – though aesthetically
impressive – would only take
him so far in real-life combat. Wick sweat
“I’m very good at movie kung-fu,
but in a real fight I might have a lot of
Unlike other modern-day movie action heroes, Keanu Reeves’ workout for
fighting spirit; I don’t think I would the John Wick franchise is less inclined towards mass-building and a bristling
have the necessary skills,” he says. display of silver-screen worthy musculature. Instead, the following workouts
“It’s more than just knowing form helped improve Reeves’ control over his entire body – or his proprioception.
and technique; there’s another This is the ability to perform complex tasks without having to look at where
your limbs are going, allowing him to take on the stunts and intense fight
art altogether when it comes to choreography of films like John Wick with relative ease.
actual combat. I first started getting “Keanu’s body was put through the wringer,” says his trainer Patrick
interested in martial arts when Murphy. “I had to implement the safest, most effective program possible.”
I was 10 or 11 and studied aikido for During Reeves’ training, Murphy made heavy use of bands, which “can
be easier on the joints” than free weights. “I also like the negative resistance
a month. The next time I practised they present,” Murphy explains.
martial arts was when I began training
for the first Matrix film – looking back, SET 1 SET 2 SET 3
I wish I’d started properly a lot earlier!” Hard to believe though Again, these exercises
These exercises make
for an invigorating it is, Reeves is now well eschew stress on the
Need for speed full-body workout that into his fifties. Using joints while still aiming
targets a number of a band to increase to improve muscle mass,
specific muscle groups. resistance, as per manoeuvrability and
Limitations in martial arts aside, trainer Murphy’s advice, overall strength.
They’re mainly isometric
Reeves does have one aspect of his exercises, meaning these exercises improve n Dumbbell floor press
life in which he continues to excel – they’re working your proprioception without n Isometric squat
putting too much stress
motorbikes. A dedicated speed freak, muscles without either cable high rows
extending or contracting on Reeves’ joints. n Leg press
Reeves first learnt to ride aged 22
them – exercises like n Standing leg swing n Single-leg pistol
and in the three decades since he has the plank are isometric, n Single-leg balance squat hop
sunk ever deeper into the bike world, for example. body lever
even going so far as to co-found the n Isometric lunge with n Modified ice skater
n Reverse lunge knee
Arch Motorcycle Company which band front raise
hop-up
designs custom hogs. n Alternating reverse
lunge with band row
“I was filming in Germany at this film n Step forward and
studio, and this girl had a gorgeous press punch with band
Kawasaki Enduro which she would n Pallof press
drive around,” he says. “One day,
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DROWN OUT
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Wise up: we answer your health, nutrition and fitness questions.
Ask Men’s Fitness

Are berries
really that
■ Very much so. For
years, we’ve been
told that antioxidant-
“super”? rich foods like berries
are vital to health. But
fans of HIIT might want
to take note: a study
from the University
of Copenhagen in
Denmark found that
a daily dose of 250mg
of resveratrol, found
in berries, nuts and
red wine, reduced the
benefits of high-intensity
exercise. Researchers
concluded that a degree
of exericse-induced
oxidative stress – an
imbalance between
antioxidants and free
radicals – may be good
for the body. Don’t freak
out, though: a 250mg
dose is much more than
you’d find in a typical
diet, so a handful of
berries, which contain
less resveratrol than
a glass of wine (one
standard glass contains
around 1.5mg) won’t
mess up your training
goals. Phew.
JUICY
NEWS
Resveratrol – found in
berries – might help prevent
damage to blood vessels,
as well as lower
your LDL, or bad,
cholesterol
levels.
ASK
MF
NUTRITION
IS BREAD BAD
FOR YOU?
■ “Many people think

bread has little going
for it in terms of its
nutritional value,
but this is inaccurate,”
says registered
dietitian Juliette
Kellow. “A standard
slice of bread is low in
fat and saturated fats.
Wholemeal varieties
are also high in fibre,
making it a great fit
for a healthy diet.”
Bread also provides
a range of B vitamins,
which keep your
nervous system
functioning, as well
as iron and calcium
– two slices of white
IS COCONUT WATER
bread supply 16
percent of your daily THE BEST HYDRATER?
needs for calcium, a
nutrient that’s needed
for healthy bones and A 2007 Malaysian
teeth. The average A study on a group
loaf is also not the of cyclists in a lab
sugar trap many of
us tend to think it is. found there was no difference
In fact, an average between the rehydrating
loaf has just a quarter potential of coconut water,
to half a teaspoon
of sugar per slice –
sodium-enriched coconut
that’s very little when water, water and sports drinks.
compared to many In another 2012 US study,
other snacks and
cyclists were given four different
on-the-go options.
drinks, including coconut
IS MILK GOOD water, before exercise, and their
FOR YOU? performance was measured.
Results showed there was no
■ Unless you’re
lactose intolerant, difference in rehydration or
yes. Milk is a great performance in the subsequent
source of protein and exercise that they performed.
calcium and plays
an important role in
Another 2017 UK study gave
bone health. For your a group of 10 cyclists in the
body to get the same lab different types of drinks –
amount of calcium water and coconut water – and
as that obtained from
a glass of milk, you’d measured various parameters
have to eat 63 Brussels of their hydration, heart rate
sprouts, 11 servings and performance as they did
of spinach or four
servings of broccoli.
a short cycling time trial. There
The protein found was no difference in hydration
in dairy can also or performance. We say: drink
make you feel fuller
water and save your money.
for longer, while the
calcium may help to
reduce the amount IS PASTA GOOD OR BAD?
of fat that’s absorbed
in your gut.
Milk also provides “Pasta has a low glycaemic
nutrients such as P index, which means that
iodine, phosphorus, the carbohydrate is slowly
potassium and
vitamins B2, B1
released,” says dietitian Chloe Hall.
and B12, which are “This keeps blood sugar levels
beneficial – after steady, and there’s evidence this
a workout in may help with appetite control.”
particular. Research
suggests that milk Pasta is also a rich source
provides benefits of complex carbs and
in muscle recovery functions as fuel for exercise.
and hydration
following training.
Wholegrain pastas also provide
Recent studies fibre, which is important for
have also found that, a healthy digestive system.
despite its saturated
People often attribute weight gain
fat content, milk and
dairy foods have to pasta, but it’s usually the large
shown no significant portion sizes or the creamy sauces
association in we add that are to blame, says Hall.
increasing the
risk of developing “Pasta in itself is not that filling,” she says.
heart disease or “Pair it with a protein source such as prawns or
type 2 diabetes. pulses, and lots of vegies for a balanced meal.”
WHAT ABOUT
CHEESE?
Of course, there are
■ Ah, cheese. So good HOW BAD IS PROCESSED MEAT FOR YOU – REALLY?
downsides. Sorry.
to eat. And it’s really
“Cheese is high
not as bad for you
in fat, particularly ■ Yes, processed meat in daily processed for your health –
as you might think.
saturated fat,” says has been associated meat consumption, are often added to
“Cheese is a great
Pigott. “It’s energy- with an increased according to a 2011 processed meat in
source of protein and
dense and easy to risk of various meta-analysis, bumps order to improve to
calcium, and it’s low
overeat.” cancers, including up your chances of the taste or texture
in lactose, so it’s an
Well, duh. bowel and stomach cancer from about five and increase shelf
ideal source of calcium
It’s also a good idea cancer, but the risk in 1000 to almost six – life,” says nutritionist
for those who are
to check that the is relatively small. a risk you might James Rutherford.
struggling to digest
salt content of your A 50 gram increase be able to live with, “This tends to make
lactose – for example,
chosen cheese isn’t or offset by eating them very calorie-
if they have transient
pushing you past the more vegetables. dense... and very
lactose intolerance,”
recommended daily But be warned: easy to overeat.”
explains dietitian
intake. The saltiest “Apart from the So, what’s the
Aisling Pigott.
include haloumi, polycyclic aromatic bottom line here?
The fact that cheese
edam and imported hydrocarbons that Eating a 75g serving
is laden with calcium
blue cheeses. can form during – that’s a few slices
won’t be news to many,
meat processing, of delicious bacon
but you might not
the big problem with – occasionally will
know just how loaded
“Cheese is a processed meats is provide no major risk
with protein certain
types are. Parmesan great source that excess sugar, to your health, but a
salt and fat such as
contains 32 grams per of protein and persistent high intake
artificial trans fats – of salami sandwiches
100 grams, edam has calcium, and the worst type of fat certainly could.
27 grams and cheddar
has 25 grams. it’s low in lactose.”
IS DARK The most common benefit

claimed of the cocoa in
dark chocolate is that
says dietitian Aisling
Pigott. Flavonols may also
boost blood flow to the
how much of these
benefits cocoa provides.”
This is good news, but
The truth hurts.. kind of
“Cocoa is rich in zinc,
CHOCOLATE
magnesium and potassium
it’s good for the heart. brain, keep your arteries perhaps the key question – all important minerals
elastic and reduce is whether the benefits of for health,” says Pigott.
Pump it up
A HEALTH
inflammation in the body. dark chocolate can also “But you can get the
“The beneficial flavonols be obtained from foods same flavonols and
and other compounds Pros and cons that don’t also contain minerals from many
FOOD? [in cocoa] are linked with

positive cardiovascular
benefits on blood
“There are many well-
conducted small studies
which seem to back up
so much fat and sugar.
The answer, as with so
many other questions
fruits and vegetables.”
This doesn’t mean you
should have to give up
pressure, cholesterol these claims. However, regarding a healthy diet, dark choc altogether.
and the risk of developing further research is is yes, of course – fruit A 20 gram serve a day
cardiovascular disease,” needed to detail exactly and vegetables. is totally fine.
HOW CAN I INCREASE MUSCLE TONE?
ASK People who are looking to tone
MF P rather than bulk up their muscles
commonly do high reps with
TRAINING lighter weights. But avoiding heavy
weights could be counterproductive.
“While there is some truth to the idea
that lifting lighter weights for more reps
does a better job of increasing muscular
endurance, lighter weights will not help
you tone better than heavy weights,”
says personal trainer Jamie Lloyd. I like big bells.
“Lifting heavier weights builds muscle
strength – and yes, size – thereby helping
to increase your metabolism and burn
fat. Adding a little bit more muscle to your
body and decreasing your fat makes you
look leaner, not bigger. So lifting heavier
“Lighter weights weights with fewer reps and working until
will not help you you’re fatigued is more effective at toning
tone better than muscles than lifting lighter weights. Not
heavy weights.” to mention that it’s more efficient, too.”
WHAT ARE THE BENEFITS OF USING A FOAM ROLLER? ARE CRUNCHES GOOD so increases the risk a bit faster whenever
FOR BUILDING A SIX-PACK? of injuring your spine the mood strikes, or
■ The agony of rolling through the repeated in more structured
JournalofStrengthand ■ When looking to
can feel like torture, movement of curling fashion where you hit
ConditioningResearch. attain an Adonis-like
but it really does work. up and down. certain distances.
In addition, while set of abs, many people
Applying pressure For a truly effective There are many
giving yourself a still turn to the age-old
to trigger points, or core session, you reasons to try Fartlek:
massage might sound method of busting out
knots, in your muscles should be using it’s a great way to avoid
immeasurably less as many crunches/
boosts blood flow and big compound lifts boredom, especially
fun than lying down sit-ups as possible. But
helps them recover and hitting your if you have one route
and letting a pro do while both will indeed
their elasticity quickly. abs from as many you run regularly.
it, the self-control work your abs, neither
Just two minutes angles as possible. Regular Fartlek
offered by foam is close to being the
of self-myofascial sessions will also
rolling allows you best way to do so.
release increases your WHAT THE HELL make you a better
to control your The classic crunch
muscles’ range of recovery by applying
IS FARTLEK? runner, because the
involves lifting your faster efforts will
motion by 10 percent, the pressure to the shoulders and head ■ Fartlek means improve your speed
according to a study precise locations up off the floor, which “speed play” in
published in the endurance. And if
that hurt the most. doesn’t enlist all of your Swedish. It’s a loose your primary aim
core muscles – your term that generally with running is to
lower abs in particular applies to a continuous lose weight, then
are uninvolved. The run where you change Fartlek is for you, too,
sit-up, which involves your pace to include because interval runs
lifting your entire torso some high-speed that spike the heart
up off the ground, does sections. This can be rate will burn more
recruit more midsection done in a very free calories than steady-
muscles, but in doing manner where you run paced runs.
WHAT’S Including body-weight

plyometric moves –
such as box jumps
who did plyometrics
once or twice a week
increased their 20m
squats or vertical jumps,
results in a “significant and
substantial” improvement
weeks, performance in key
athletic tests – including
sprints and vertical jumps
WITH or clap push-ups – in

your training is a highly
sprint time and maximal
strength more than those
in muscle strength, power
and speed. In the study,
– improved by an average
of 30 percent.
POLYMETRIC
effective way to increase who did four sessions. in the Journal of Sports
both muscular size and Science and Medicine, A sporting chance
power output, according Power up with plyo subjects followed a Plyometrics also improves
TRAINING? to a study published in the But that’s not where balance and plyometric agility and coordination,
Journal of Strength and the benefits end. The training program, making it ideal for any
Conditioning Research . finding of a new study exercising on an unstable sport where you need to
And the best bit (apart that suggests integrating surface along with a series change direction quickly,
from not needing any balance drills with plyo of jumping and hopping jump high or be fast out
kit) is that subjects exercises, such as jump exercises. After eight of the starting blocks.
WHAT IS VO2 MAX?
■ “VO2 max, or maximal

oxygen uptake, is the
greatest amount of
oxygen that can be
used by the entire
body,” says strength
and conditioning coach
James Phillips. “The
capacity to use oxygen
is related primarily to
the ability of the heart
and lungs to transport
oxygen and the ability
of the body tissues
to use it. VO2 max is
measured in millilitres
of oxygen per kilogram
of mass per minute.”
Memorise that and
impress everyone at
your next party, and
then when they ask for
a simpler explanation,
say something like this:
“It is a measure of
aerobic fitness related
to a person’s ability to
sustain long periods
of moderate to high-
intensity physical
activity with large
muscle groups,” says
Phillips. “It’s one of the
most fundamental
human physiology
measures, with an
CAN YOU BUILD MUSCLE WITH impact on health,

wellbeing and
performance.”
BODY-WEIGHT EXERCISES?
HOW MANY CALORIES
Body-weight moves can DOES RUNNING BURN?
B reduce risk of injury, are ■ About 62 calories
a perfect way to warm up per kilometre .
and can improve your ability to go Unfortunately, this
heavier when hitting the weights answer is an average.
Calorie burn during
– plus you can do them anywhere.
exercise is based
These moves are especially on a whole range of
beneficial to beginners, whose own factors. For running,
weight is a sufficient stimulus to your weight and
height are key, which
boost muscular size and strength. is one reason fitness
“For muscle growth, you need trackers ask for that
to perform three sets of eight to info. Then you have to
consider things like the
10 reps at a weight that is around pace you’re running
75 percent of your one-rep max,” at, the incline and
says personal trainer Darryl terrain you’re on and
Edwards. “For beginners, their the weather you’re in.
Heavier people burn
own weight provides the right more calories, and
level of resistance and poses running faster up a
less of an injury risk, unlike muddy hill burns more
than jogging along
lifting weights, which can be a flat road with the
dangerous without correct form.” wind behind you. Your
Body-weight training can also heart rate is a reliable
indication of how hard
help injury-proof more advanced
you’re working and the
trainers. Because they’re calories you’re burning,
compound moves that involve so you get better
more than one joint movement, estimates of calorie
burn from trackers
these exercises recruit all your that have a heart rate
small, stabilising muscles. monitor built-in.
ASK
MF
WEIGHT LOSS
WILL FRUIT MAKE

ME FAT?
■ Not unless you’re

already eating badly.
“It’s really just a
poor interpretation
of the chemistry to
say you shouldn’t
eat fruit for fat loss,”
says Luke Leaman,
a body composition
specialist. “It’s not
true, and it can have
negative health
effects, since most
people could use
more fruit in their
diet. When you look
at how much fructose
there actually is in
fruit, it’s not that big
a deal – especially
when you’re training.”
The first thing to
IS HIIT THE BEST WAY
understand is that
glucose, the most TO LOSE WEIGHT?
common type of
sugar, and fructose,
the kind that’s A recent analysis in
specifically found in A the British Journal of
fruit, are processed Sports Medicine found
differently. In simple
terms, glucose is that HIIT results in a slightly
metabolised in both greater fat mass reduction
the muscles and than moderate continuous
liver, but fructose is
entirely metabolised
exercise, but that was because
in the liver. When you it’s a more efficient way of
eat too much fructose, burning fat since HIIT sessions
the liver can’t process
are typically shorter.
it fast enough and
instead starts to However, some HIIT routines
store it as fat – and might not be as effective as
also suppresses the others. Plus, the risk of injury
hunger-regulating
hormone ghrelin, from HIIT is higher than
increasing your moderate training, and you’ll
appetite. But the need more rest days between
key part of this
is “too much”.
sessions. To burn fat, you
“This is mainly a only need to be working at 60
problem with people percent of your max heart rate.
who are overeating, Moderate activity will get you
or with eating a huge
amount of fruit at one in the 55 to 70 percent range,
time,” says Leaman. while HIIT will see you working
“If you’re in a calorie at around 80 percent. HIIT
deficit anyway,
then any fruit you
promotes many other benefits
eat is going to go to such as increasing VO2 max,
energy, any left will but you’ll burn fat regardless
carry over into your
so long as you’re hitting the
glycogen stores,
and that’s it.” right heart rate zones.
DO FAT-BURNING
PRODUCTS WORK? WHAT’S THE BEST WAY TO REDUCE
■ Studies have shown MY CALORIE INTAKE?
that fat burners can
have a beneficial effect
when taken sensibly The quickest and easiest way
and in conjunction
with a healthy diet.
T of reducing calorie intake is to
“At best, fat burners
drink more water. A study of
are an expensive more than 18,000 adults in the Journal of
combination of Human Nutrition and Dietetics found that
caffeine, green tea
increasing daily water consumption by just
and other ingredients
designed to raise 1 percent resulted in the intake of 70 fewer
the metabolism or calories, while drinking three extra glasses
mobilise fat,” says lowered calorie intake by 205. Decreased
personal trainer
Sean Lerwill. “At sugar consumption was a main reason for
worst, you may be the calorie reduction, according to the study.
taking something Added sugar can creep into all kinds of foods
detrimental to your
health.” Many people
that you might not expect to be full of the
take a fat burner as sweet stuff, like condiments and shop-
an excuse to skip the bought sauces. “Opting for foods without
gym, in the mistaken added sugar is a must,” says trainer Jonny Bit saucy
belief that it will do the Beware the hidden sugar in
job instead of exercise. Mills. “Sugar spikes your blood glucose and store-bought condiments.
But even if your fat if you don’t burn it off it’ll be stored as fat.”
burner does mobilise
fat, you still need to
exercise to burn it
off or it will just
continue to be stored. a solid reference point.
Fat burners also raise However, it doesn’t DO ANY FOODS HELP WITH FAT LOSS?
cortisol – a stress take age into account,
hormone – so if you (your percentage ■ A medium-sized than fried. Sprinkle so they don’t cause
suffer from anxiety, goes up as you age). apple provides around some black pepper a surge in blood sugar
you should check
Ultimately, you 5g of dietary fibre, on your eggs, levels that can make
with your doctor first.
shouldn’t just rely which aids digestion too – a substance you crave snacks.
on your body fat and promotes fat called piperine in Top your oats
WHAT IS A HEALTHY
BODY FAT PERCENTAGE? percentage to gauge loss. And a US study pepper blocks the with yoghurt: in an
your health. Combine found that people formation of new analysis of studies
■ It all depends, with them with your who eat an apple 15 examining yoghurt
fat cells. Bonus: it
height, gender and body mass index minutes before lunch consumption and
also increases the
genetics all playing and waist-to-height consumed an average body composition,
bioavailability of
a part. The below table ratio to get a handle of 187 calories fewer
other nutrients, more than half the
from the American on whether you’re than those who don’t.
effectively making research found a
Council on Exercise is a healthy weight. Eggs are full of
the rest of your meal positive link between
quality protein and
more nutritious. eating yoghurt and
fats that promote
Men Women Oats are high in lower body-fat levels.
fullness, plus they’re
also high in biotin, soluble fibre and –
• Essential Fat 2%-5% 10%-13% unlike most other
a vitamin that helps
• Athletes 6%-13% 14%-20% grains – protein,
the body process, The right nutrient-
• Fitness 14%-17% 21%-24% move and burn fat meaning that they
help keep you feeling dense foods can
• Average 18%-24% 25%-31% more efficiently. Stick
to boiled, poached fuller for longer. help you lose fat
• Obese 25%+ 32%+
or scrambled rather They’re also low GI, in the long term.
INTERMITTENT Intermittent fasting is

an eating pattern where
you switch between
During fasting days, you
significantly reduce the
number of calories you
to eat. For example, fast
for 16 hours a day, and
eat normally during the
in your overall energy
intake being reduced
by the end of a given
FASTING: periods of eating and

fasting. There are a few
eat to around 500 or
600 calories.
other eight.
There is some
week. But, although
it may help you lose
DOES IT WORK?
different methods of weight, especially
intermittent fasting, Alternate day fasting evidence that suggests in the short term,
and these are among Rather than fasting for intermittent fasting there’s no evidence
the most common: only two days a week, helps with weight loss. to suggest that this
you fast every other day. In order to lose weight, type of diet is any
The 5:2 diet you need to experience more effective than
Eat a normal diet on five Time-restricted fasting a shortage of energy simply reducing how
days of the week and fast Set a timeframe each day and intermittent fasting many calories you
on the other two days. where you allow yourself strategies should result have each day.
WHAT’S THE DIFFERENCE BETWEEN
ASK HDL AND LDL CHOLESTEROL?
MF
HEALTH LDL and HDL are the carriers of Think green
Avocados’
L cholesterol, and they have two healthy fats
boost HDL and
different functions. LDL carries lower LDL.
it into the arteries, but the problem is
that it deposits it there. Over time, this
hard deposit – often called cholesterol
plaque – can potentially clog up the
arteries and make them less flexible.
Also, if a clot forms and releases then it
can block the narrower parts of the artery,
and that’s when you’d get either a heart
attack or a stroke. That’s the problem with
LDL. The more you have, then the greater
Too much “bad” the chance of developing heart disease.
cholesterol can HDL is known as “good” because it kind of does
clog your arteries the opposite of LDL. It takes cholesterol away
and increase your from the arteries and back to the liver, where
risk of stroke. it’s broken down and then we get rid of it.
HOW CAN I AVOID night’s sleep. In the WHAT ARE THE HOW CAN I AVOID BURNOUT?
A HANGOVER? morning, eat eggs BENEFITS OF YOGA?
and Vegemite on toast. you, the temptation
■ Listen to your body
■ Before you hit the Cysteine, an amino ■ The physical practice to briefly check your
and make sure you
booze, have a bowl acid found in eggs, can build strength work emails is likely
rest up when your
of vegie soup and breaks down and flexibility, aiding to be too much.
body says you need
a multivitamin. the hangover- the body in day-to- Finally, don’t look
to. And when you feel
The soup will line causing toxins day activities and for short-term fixes.
tired, try to get an
your stomach and that pummel your helping to reduce risk Both your mental
early night. It’s simple
provide you with the liver, while Vegemite of injuries, says Annie and physical fitness
advice but something
antioxidants needed will replenish B Clarke, Lululemon should be long-term
many of us ignore.
to protect your cells, vitamins and give yoga ambassador. projects, with a focus
One good night’s
while the multivitamin you an energy boost. “While your first on staying healthy
rest can revitalise
prepares the body class may leave you and happy for many
you physically and
for the depletion of feeling stiff as new years to come. Rather
mentally, especially
nutrients caused by movement patterns than going in all guns
at the end of the
frequent urination. test muscles that you blazing on a seven-
working week. And
Before bed, have might not normally day fitness blast
don’t be afraid to ditch
a glass of milk. This use, you will feel that leaves you
your smartphone
will hydrate you the positive impact physically broken and
entirely at times.
without making you quickly. The same mentally knackered,
No matter how
wee through the night. goes for your mind. view your training
resolved you are
Milk also contains While it can be hard within the context
to take a break
tryptophan, which to switch off at first, of how it will help
from the internet,
turns into serotonin, the eventual calming you maintain good
if you have your
helping you get a good of the mind can be health for decades.
smartphone with
pretty powerful.”
HOW CAN There’s no right or

wrong way to do this
practice. Try this basic
Step 2
Sit on a chair or on
a cushion on the
maintain an open
and curious attitude.
Pay attention to
Step 5
If your mind wanders,
note what it’s doing,
I ACHIEVE breath awareness

meditation once or
floor with your spine
upright. If you use
where your breath
goes when it enters
then gently bring it
back to your breath.
“MINDFULNESS”?
twice a day for two a chair, make sure and leaves your body.
weeks, and see what your feet are touching Step 6
kind of difference it the ground. Close Step 4 Continue observing
makes to your life. your eyes or maintain Don’t try to force or your breath for eight to
a soft, unfocused gaze. change your breath 10 minutes. At the end
Step 1 in any way. It may of the session, notice
Pick a comfortable, Step 3 change naturally as how your mind and
quiet place where you Focus on your you observe it – just body feel, then slowly
won’t be disturbed. breathing. Try to go with the flow. come back to the room.
WHAT IS A HEALTHY
RESTING HEART RATE?
■ Many fitness trackers

now offer 24/7 heart rate
monitoring in addition
to showing how your
heart rate changes
during exercise. The
monitoring lets the
device work out your
resting heart rate, which
is a good indication
of your overall cardio
fitness. You might
already have some
idea that bringing your
resting heart rate down
is an indication that
you’re getting fitter over
time, but the range for
a healthy resting heart
rate is pretty large.
“The normal resting
heart rate for adults
can range from 60 to
100 beats per minute,”
says GP Dr Yassir Javaid.
“Many fit people can
have a normal resting
heart rate of below 60.”
The reason for the
big range is that your
heart rate is dependent
on your individual level
of fitness and your age.
Your heart rate can also
fluctuate throughout
HOW CAN I AVOID GETTING the day, depending on

what you’re doing and
your stress levels, and
“RUNNER’S KNEE”? it also tends to be lower
when you’re asleep.
“If you’re experiencing
“The best advice I can a high resting heart rate
T give is to take your – consistently above
knees seriously,” says 100 beats per minute –
then you should
Ian McDermott, an orthopaedic seek medical advice,”
surgeon. “If you have any concerns says Dr Javaid.
about symptoms linked to
running, start by ensuring that WHAT’S VISCERAL FAT?
you’ve got the most appropriate
running shoes. This means seeing ■ You can be skinny
on the outside (at least
someone with specific expertise your arms and legs),
in assessing foot posture and but fat on the inside.
providing proper supportive Visceral fat is the type
that builds up around
footwear that suits your needs. your organs and often
“Going hand in hand with this results in a pot belly.
is getting a full and detailed It’s linked with heart
biomechanical assessment with disease, cancer and
type 2 diabetes. Check
gait analysis, from a qualified your waist-to-height
physiotherapist or biomechanist.” ratio to see if you’re
Once you’ve got the right shoes, at risk. Grab a piece
of string and use it to
it’s time to focus on your training. measure your height,
“If you’re training for an event, then halve it. If it doesn’t
then you should give yourself fit around your waist
your ratio is over 0.5 and
plenty of preparation time,”
you’re at an increased
says McDermott, “so that you risk of health problems.
can slowly and gradually ramp Solution? Get exercising
up your distances without – visceral fat is the first
type to go when you
unduly overloading your start working out.
knees with too much too fast.”
Depression can make it hard to get out of bed, let alone head to the gym
for a strenuous session. But it’s well known that exercise helps to beat
the blues. Here’s how to keep your training on track when the Black Dog
is nipping at your heels. By Dom Cadden
The avalanche of studies,
expert opinions and health
guidelines leave little doubt:
exercise helps lift your mood
and reduces the symptoms
of depression.
Great stuff, but the catch here is that if you’re genetic and health information for over 600,000 adults to prove
struggling with the crappy mood, wimp-out that the ideal amount of exercise to prevent or ease depressive
G energy and lack of enthusiasm that are
depression’s calling cards, then training is
symptoms started at about 15 minutes of vigorous activity
(eg, running) each day, or lighter activity for an hour a day.
probably the last thing you feel like doing. The problem many of us have is that we often take an “all
On top of that, these studies and guidelines are usually or nothing” approach to our training. “Rest days” truly become
focused on people who do little to no regular exercise, so do-nothing-at-all days, sometimes because we’ve trained
doing anything at all makes a difference for them. But what’s ourselves to the point of exhaustion, or because we think
the deal for those of us who already try to exercise regularly if we can’t go hard, we shouldn’t bother training at all.
or train for a sport, but for whom the Black Dog has gnawed Instead, think about varying the intensity of your training.
away at those best intentions to exercise? A day off training might mean that “rest” is a yoga session,
Depression can be like going along a potholed road in the dark a brisk walk, some easy cycling or maybe a quick swim.
– you spend some time on the level then, without warning, you “Positive reinforcement helps,” Lederman says. “I like to
clank down into a pit of despair and you’re thrown off course. remind people that something is better than nothing, and
Some days will be better than others. But on bad days, typical something more is better than something.”
depressive symptoms take over. You’ve barely slept, you’ve got
the focus of a goldfish and you have a hard time motivating Make sure it’s what you enjoy
yourself to do anything at all. You feel lethargic, your head’s
fuzzy and maybe your confidence is shot, too. How can you Let’s bite into some cold, hard truth: if you’re training for a sport
keep on the straight and narrow towards your training goals? or some other really specific purpose, you can’t always just do
what you want – you have to do what you need. But in the big
Frequency beats exercise type picture, are you doing something you enjoy?
Perhaps your idea of getting into shape was to hit up a trainer,
“The research does not favour one exercise modality over who told you that you should have a goal, and that goal should be
another for managing depressive symptoms,” says Oscar a half-marathon – and it turns out you hate running. Maybe your
Lederman, an exercise physiologist at Sydney’s Prince of mate dragged you along to the gym to do weights, but six weeks
Wales Hospital who’s researching the role of exercise in the in you despise those evil bollocks of metal as much you did on day
treatment of mental illness. “However, the evidence suggests one. In both cases, all the best-designed training programs in the
that those achieving the recommended physical activity world won’t help ease depression symptoms.
guidelines (150 minutes of moderate to vigorous physical “This is something I’ve noticed in clinical practice, but it’s also
activity per week) will experience the greatest benefits.” supported by the research – people are more likely to maintain
A groundbreaking study published in JAMA Psychiatry in physical activity long term when the motivation to exercise
January this year turned it up a notch, suggesting that people comes from within themselves,” Lederman says.
prone to depression should treat exercise like a medication. That Depressive symptoms are often associated with a sense of
is, you don’t just do it a few days a week or whenever you feel like aimlessness and low self-esteem. So, while having goals helps
it, you do it on a daily basis. This works even if the dose varies – give you a purpose and positive reinforcement when they’re
some days will be low intensity and more relaxed, other days achieved, if you’re aiming too high and striking out too often,
you’ll hit it hard. For this study, researchers at Massachusetts it might feel like your goals are bullying you into a dark corner
General Hospital, US, used a “data science hack” examining the where you’re left to wonder why you even bother.
Instead, try setting small, frequent and achievable goals.
If you make your first target something simple, like trying to
exercise a few days a week for the good of your mental health,
then that’s simply a matter of sticking to a training schedule.
It’s something you can control. Knock that off and you’ll be
on your way to your other training goals.
Plan for the dark days

On those days when nothing seems to lift your mood and
there’s lead in your shoes, acknowledge that it’s going to be
harder for you to exercise than on your good days. Again, the
problem for many people is that they trap themselves with
the “all or nothing” approach. That is, if they think they won’t
be able to train to the standard that they expect of themselves,
they don’t train at all. I mean, what’s the point – right?
On days like these, try a TED session – train everything
differently. This also works well after illness or injury. Note that
it’s not about bludging. In fact, a good TED session is often still
regimented and can be as tough as you want it to be. The main
point of TED days is to take the pressure off by doing something
for which you have no or little comparative basis so you can’t
judge yourself. For example, you could focus on doing some
timed intervals instead of the amount of weight you lift or the
total distance that you run.
“I really like the TED method, as it touches on the idea of
adapting programs to how someone is feeling on the day,”
Lederman says. “Depression is not one constant state, and
symptoms can fluctuate from day to day. Allowing some
flexibility in your training program prevents perceived
‘failure’ and helps maintain a routine.”
You might even do the same exercises in your scheduled
routine, but with some small variations that mean you have no
idea what you can or should do. Let’s say you usually do squats
for sets of eight; you might instead do dumbbell jump squats
for as many reps as you can in 30 seconds. You could run or
cycle your usual route, but do it differently. For example,
cut down to 70 percent of the usual distance and go as fast
as you can for one minute, then go easy for four minutes.
On days when you’re really dragging yourself, go to town
on the “different” part of TED. Instead of squats, crank up
the levels on a stationary cycle and go hard for 45 seconds,
then easy for two minutes. Go for a run at a different location
without knowing the distance – run on different terrain,
like a beach or a bush track. Or forget the run and go shoot
some hoops. There’s no right answer to what makes the
Beat the bad days right activity on these days, it’s whatever works for you.
“In my practice, I know some people who, when presenting
n A study published in averaging two found from popular quite depressed, will really benefit from exercises that are
The Lancet Psychiatry bad days a month team sports, cycling,
cognitively challenging or test their coordination and balance,”
analysed data on over compared to 3.4. and aerobic or gym
1.2 million adults in The effect was more activities. The ideal Lederman says. “For them, it may offer a distraction from
the US and looked at pronounced in people amount of exercise their negative thoughts and emotions. For others, these
the numbers of days who had previously was found to be activities may be too difficult to process.”
a month where people been diagnosed from three to five
self-reported bad with depression. 45-minute sessions
mental health and In that group, people a week, but more Lone wolf or run with the pack?
how that related who exercised had exercise was not
to the amount of seven days of poor always found to be You’ll often hear that people prone to depression should
exercise they did. mental health a month better for your mental exercise with a group or do a team sport so that activity
The study found compared to 11 days health. Exercising on
that people who for those who didn’t more than 23 days a becomes “socially stimulating”. While this works for many
exercised regularly exercise at all. month and in sessions people, it’s not for everyone.
had 1.4 fewer poor All types of exercise lasting 90 minutes or “Whether I encourage group activity or training alone is
mental health were found to have more were actually completely dependent on the individual,” Lederman says.
days a month than a benefit, but the associated with
those who didn’t, biggest effect was worse mental health.
“For example, people experiencing depression may
experience anxiety or have a low self-esteem, in which
“I like to remind
people that
something is
better than
nothing, and
something more
is better than
something.”
case the idea of group-based exercise may be a deterrent.” enthusiastic and more irritable, and people with clinical
So rather than talk about training with other people in a group depression who are sleep-deprived can see a flare-up of
or not, put it this way: try to avoid isolation. symptoms, such as feeling persistently sad or empty.
When I was powerlifting, I usually trained alone and with no Allow for extra sleep after your harder training sessions and
coaching until final prep before competitions. However, it helped aim to catch up on lost kip as soon as you can. Make an effort
a lot that I trained at a club where the staff and other powerlifters to improve the quality and consistency of your sleep just as
and gym rats knew me by name. I knew that they looked out for much as you try to improve your nutrition and training. Follow
me, and they knew if I was missing training. Later, when I switched the standard health practitioner guidelines for improving sleep
to ultramarathon running, I knew that for me, it was better to be quality, such as a “wind down” routine that reduces exposure
out training in the wilderness or somewhere like a beach where to noise, lights, arguments, Facebook trolls and other strong
I would get a fix of strong sunlight (it helps keep up levels of the stimulation a couple hours before sleep. Avoid caffeine in the
mood-lifting hormone serotonin), see people and be stimulated. eight hours before bed, and wake up at the same time every day.
So even if I didn’t feel like interacting much with people, it helped Finally, remember that exercise itself is a self-management aid
that I was still interacting with the world. Training alone in a garage for depression, not a cure-all. If your depression is being treated by
or at a 24-hour gym where no-one cares if you live or die (just don’t a health professional, keep him or her in the loop and don’t change
make eye contact!) doesn’t match up, and using cardio machines or stop any existing treatment or medication without their advice.
at home or running around a deserted industrial estate on your
own is a dead-set mood and motivation killer. Thanks to Exercise and Sports Science Australia
for their assistance with this article.
If you think training alone is better for you, it’s still good
to be accountable to someone. They don’t have to be a coach
or personal trainer or even someone who understands your
activity. The important thing is that they understand your
motives for your training and how important it is for you to Ask for help
do it – both for your goals and your general wellbeing. An app
alone can’t handle this. You need that support network (even n Depression is an illness like any other, and is nothing to be ashamed of.
According to beyondblue, one in eight Australian men will experience
one person) who can give you an outsider’s perspective instead depression in their lifetime. If you are experiencing symptoms of
of just having the voices in your head messing with you. depression, the first step you should take is to ask for help. Talk to a
trusted friend or family member. And speak to your GP. There are
Manage fatigue a variety of treatment options available that can help you. There are
also a number of services available that can offer advice, support
and information about depression:
The symptoms of depression can both cause and be exacerbated
by poor sleep. At the same time, moderate to high-intensity l Lifeline – 13 11 14
exercise can help you sleep better, but it also tends to make l Suicide Call Back Service – 1300 659 467
you need more sleep. So it’s a weird vicious circle that somehow l Men’s Line – 1300 78 99 78; mensline.org.au
also has a chicken and an egg chucked in at the same time. l RUOK? – ruok.org.au
America’s National Sleep Foundation warns that even small l Movember Foundation – au.movember.com
levels of sleep deprivation over time gnaw down your happiness l beyondblue – beyondblue.org.au
and affect your mood and mental health. You can be less
Eat for
Identify your goal, then stock up on the foods
that will help you hit your target.
Most of us think of food either as something to fill that growling

hole in our bellies or as a vehicle to get the right balance of
macronutrients into our day. But food can do so much more
than just leaving you feeling satisfied at the end of a good meal
or allowing you to tick your protein, fat and carb boxes on your
meal plan. The right foods can help to maintain the strength of
your bones, stop you from falling prey to seasonal colds and flu
and even improve your memory. Get this grub in your gob today.
2019
MEN’S FITNESS
BEST
FOODS
BEST FOODS FOR A MOOD BOOST
Eggs
Provide tryptophan, an amino acid that the body converts into the
feelgood chemical serotonin. They also provide a healthy dose of
vitamin B, which boosts energy levels.
Sweet potatoes Beef Brazil nuts Oats

Packed with vitamin B6, which Provides plenty of iron, a mineral Contain very high levels of selenium, High in alkaloids and flavonoids
has been found to improve low that can help to reduce tiredness a mineral that has been linked to that boost the feelgood effects
moods and alleviate fatigue, and fatigue. It also provides high improved mood. They’re also packed of the B vitamins in your diet.
plus they’re a great source of levels of zinc. with muscle-building protein.
immunity-boosting vitamin A.
l Fit food for blokes
Best food for

protein power
Almonds
n Contain21g
proteinper100g.
They’realsohighin
monunsaturated
fats,whichcanhelp
tolowerlow-density
lipoprotein(LDLor
“bad”)cholesterol
andreducetherisk
ofheartdisease.
Boiled eggs
n Contain12.5g
proteinper100g.
Eggsarealsoan
excellentsource
ofcholine,which
canhelptoreduce
inflammationin
thebody.
Greek yoghurt
n Contains7.5g
proteinper100g.
Aswellasprotein,
it’spackedwiththe
healthybacteria
acidophilusand
lactobacteria,which
canhelptoimprove
intestinalhealth.
Cottage cheese
n Contains12.5g
proteinper100g.In
addition,itprovides
plentyofcalcium,
whichhelpstobuild
BEST FOODS FOR
strongbones.
STRONG BONES
Strawberries Peanut butter
Rich in vitamin C, which is vital n Contains25g

for the production of the bone proteinper100g.
Italsocontains
matrix collagen. highlevelsof
heart-healthy
poly-unsaturated
fatsandvitamin
B3,whichhelps
boosthigh-density
lipoprotein(HDLor
“good”)cholesterol.
plus
Mackerel Milk Onions Kale Walnuts

High in vitamin D, Contains high levels of An excellent source Packed with vitamin K, Rich in alpha
which promotes the calcium, which helps to of boron, a mineral which plays a vital role linolenic acid,
absorption of calcium build strong bones. that plays an active in calcium absorption. an omega-3
from the small intestine, role in the metabolism fatty acid that
allowing your body of calcium and decreases
to maintain and build bone development. the rate of
stronger bones. bone breakdown
and keeps bone
formation constant.
GET BIG
Top foods to bulk up
Salmon
A great source of protein
(21g per 100g serve), plus
the omega-3 fats will help
protect your joints from
all that lifting.
Chicken thighs
A nice change from chicken
breast with a better taste,
plus more calories to help
fuel your efforts at the gym.
Quinoa
Contains all the essential
amino acids your muscles
need, plus it also contains
zinc, to help rev up your
testosterone levels.
Olive oil
This contains polyphenols,
which can help to reduce the
oxidative stress caused by
heavy training sessions.
Nuts
Good things come in small
packages. Nuts don’t just
contain protein, they also
contain fat, which means
you get more calories to
help you gain mass faster.
THE BIG PICTURE:

WHEN TRYING TO
BULK UP, DON’T JUST
THINK PROTEIN.
Best foods
for improving
memory
Apples
n Inagovernment
studyintheUS,
subjectswho
consumedthe
highestlevelsof
themineralboron
–foundinapples
–performedupto
10percentbetteron
memoryteststhan
thosewhoingested
theleast.
Salmon
n Eatingfoodshigh
intyrosinesuch
assalmonandcod
canimproveyour
multitaskingand
memoryskillsby
maintaininglevels
ofdopamineinthe
brain,according
toUSresearch.
YOU DON’T NEED Cheeseandsoy
areothertyrosine-
SUGARY ENERGY richoptions.
DRINKS TO GET A
VITALITY BURST. Coffee
TRY THESE n Thecaffeine
HEALTHIER equivalentof
OPTIONS. approximatelyone
cupofcoffeecould
improveattention
levelsandproblem-
solvingskills,aUK
studyfound.
BEST FOODS FOR

Dark chocolate
I N S TA N T E N E R GY
Broccoli n Theindulgent
treatcanimprove
This cruciferous vegetable is yourmemory
whilereducing
full of healthy vitamins and stress,according
also helps to convert food toresearchfrom
into energy for the 2018’sExperimental
Biologysummit.
body to use. Togetthefull
effect,goforabar
that’satleast70
percentcacao.
plus
Walnuts Honey Bananas Spinach Apricots

Crack the shell for Contains plenty of Under the peel you’ll find The leaves provide This sweet stone fruit
a source of energy- vitamins and minerals. both potassium, which iron, which helps you is full of naturally
boosting essential It’s rich in quick-release helps maintain muscle to maintain strength occurring sugars that
fatty acids such as carbohydrates to function, and immunity- – and it’s even better will combat fatigue
omega-3 and omega-6. boost your blood sugar boosting vitamin C. when eaten raw and help you focus.
quickly, providing a because this preserves
faster burst of energy active nutrients that
than foods that take offer energy benefits.
longer to digest.
GET LEAN
Top foods to lose fat
Fish oil
A study in the Journal of
the International Society of
Sports Nutrition found that
6 weeks of fish oil supps
led to decreased fat mass.
Coffee
Several studies have found
that caffeine can help your
body to burn more calories,
plus it gives you more energy
to train harder and burn more.
Green tea
This contains something
called epigallocatechin
gallate – an antioxidant that
can promote fat burning.
Apple cider vinegar

This can help to reduce
appetite, and several
animal studies have found
it can promote fat loss.
Raspberries
Raspberries contain a unique
class of antioxidant called
ellagitannins, which improve
the brain’s sensitivity to the
hormone leptin, decreasing
feelings of hunger.
BEST FOODS FOR BOOSTING IMMUNITY Best foods for

healthy fats
Prawns
A serving contains over a third of your recommended daily intake of Salmon
the mineral choline, which is associated with good gastrointestinal
health and plays a vital role in bolstering your immune system. n Just100gof
salmongivesyoua
healthy2ghitofthe
omega-3fattyacids
eicosapentaenoic
acid(EPA)and
docosahexaenoic
acid(DHA),bothof
whichhelpreduce
inflammationofthe
jointsandimprove
brainfunction.
Peanut butter
n Thechildhood
favouriteisgood
foradults,too,
becauseitcontains
monounsaturated
fatsthathelpto
lowertheriskof
heartdisease,
accordingtoastudy
publishedinthe
AmericanJournal
ofClinicalNutrition.
Olive oil
n Oleic acid, a
monounsaturated
fatty acid that
improves blood
cholesterol and
lowers blood
pressure, accounts
for 75 percent of
the total fat content
of olive oil.
Avocados
n Phytosterolsand
polyhydroxylated
fattyalcohols(PFAs)
maynotsoundvery
appetising,but
thesefats,present
inavocados,have
beenfoundtohave
anti-inflammatory
properties.
plus
Oranges Salmon Spinach Brazil nuts Beef

Like all citrus fruits, Oily fish like salmon are Dark green leafy The selenium in Brazil Eat a steak or chilli
they’re packed with rich in omega-3 fats vegetables like spinach, nuts combines with con carne and you’ll
vitamin C, which has which boost the immune chard and kale are rich white blood cells to help get a hit of zinc,
been proven to boost system by reducing in vitamin A, which helps the body fight infection. which plays a vital
the immune system. inflammation in the the immune system by role in the production
respiratory system. maintaining the body’s of white blood cells.
Other good options mucous membranes. These cells attack
include mackerel, viruses and bacteria
sardines and trout. in the body.
W H E N T H E G A I N S A R E N ’ T C O M I N G A S E A S I LY A S T H E Y U S E D T O , T RY T H E S E
S M A R T TAC T I C S T O G E T YO U R T R A I N I N G B AC K O N T R AC K .
When
W
you’re new
to training, Traps Chest
progress If you’re already Forhorizontaladduction,
including shrugs in the move your pecs
comes your routine to build are designed to do,
easy. The an impressive “yoke”, the line of resistance
make sure you’re should be at roughly
so-called “newbie gains” are doing them right. a 45˚angle. The move
a great motivator for anyone Leading US strength for that? Standing
who’s just started going coach Jim Wendler cable chest press.
suggests doing a Aim for 6 to 20 reps
to the gym. But the more couple of warm-up a set, and squeeze
exercise experience you get, sets, then one all-out your pecs when your
set of 20-50 reps. arms are in front.
the more difficult it is to make
progress. And if you’ve been
training for a decent period Biceps Triceps
of time, chances are that Forget endless curls. No more kick-backs
Try the rope climb. – weighted dips
sooner or later your gains will Any time you pull with are the go-to move
halt completely. When that your hands close here. If they put too
happens, instead of getting together, there’s no much stress on your
way your back can shoulder joints, try
dejected, use the training take over. Your hand is the close-grip bench
tools on the following pages in a neutral position to press. To spare your
target the brachialis shoulders, just work
to iron out any weaknesses as well. No rope? Do the final, lock-out
and come back bigger and pull-ups on a V-handle part of the move in
for the same effect. a power rack.
stronger than ever. But
before you start, make
sure you answer yes to the
following three questions…
Do you have a clear goal?

n If you don’t have a clear idea of
your goal, your training is likely
to drift. Keep it as specific and
measurable as possible, such as,
“I want to add 10kg to my one-rep
max bench press in the next six
weeks.” Vague goals like “I want
to get stronger” won’t cut it.
Do you have a good plan?

n If you’re following a sub-
standard plan, or not following
a plan at all, you’re unlikely to
make progress. Good plans, like
the ones in this magazine, are
progressive, meaning that they
get harder as you get fitter.
Are you training

hard enough?
Banish any
n You’ll have to be honest with
yourself about this one. It would
be nice to think that you can just
weak spots
turn up at the gym and pack on
muscle, but the reality is that
you get out what you put in.
So make sure you’re giving Get back on track with the best move for building each body part.
maximum effort before you
start looking for fixes.
4 moves to unleash
your strength
Abs Lats
Time to abandon the The wide-grip pull-up
crunch. As with any (with your palms
other body part, you facing away) is the
need to overload the best lat-builder in Taking the brakes off is better than building a bigger engine.
abdominal muscles so existence. Do 50
Rev things up with these simple drills.
they can grow. You’ll every workout, either
get best results with supersetting them
exercises that resist with pushing moves,
spinal movement, or getting them
like the abs wheel done in as many
roll-out. Do 50 reps sets as it takes at the
as a finisher. end of your session.
HIP HINGE
A proper hinge movement is
Calves Quads crucial for lifting and jumping, but
Who has the best The quadriceps will chances are you’re still bending
calf development? respond to high-
Sprinters and volume training, so your spine. Fix the problem by
footballers. When you add some intense adding the hip hinge to your
look at the muscle cycle sprints to your warm-up. Stand straight with
action both sports training program. Or
demand, you’ll see you could just throw in
your back about 15cm from a wall.
deceleration is key some sets of barbell Keeping a curve in the lumbar
to calf growth. Try front squats, or spine, bend over by pushing your
a single-leg hop Bulgarian split squats hips back to the wall – you should
holding a dumbbell holding dumbells. Try
on the same side. two sets of 20 reps. feel the stretch along the backs
of your legs. Stand up and repeat.
WALL SLIDE
This activates the scapular
stabilisers, which will keep your
shoulders safe while hopefully
letting you bench more weight.
Stand with your shoulder blades
against a wall, your forearms
vertical and your upper arms
against the wall. Slide your
arms down the wall, driving
your shoulder blades down and
back. Try eight reps between
sets on the bench press.
HIP THRUST
If you spend all day at a desk,
you’ve probably got inactive
glutes, which will hold back
your lifts and sprint speed
and can increase your risk of
injury. Add hip thrusts to your
warm-up and get them firing.
Start with your shoulders on
a bench and your feet close
to your glutes, then drive
your hips towards the ceiling.
Aim for two sets of 10.
WALL SQUAT
This will make sure you’re sitting
back properly in the squat, which
brings your bigger muscles into
play, according to Rob “Bobby
Maximus” McDonald of gymjones.
com. To try it, stand in a squat
position with your toes against
a wall and drive your hips back
into a squat. Keep your arms out
to the sides and parallel to the
wall. If you find that too easy,
bring your feet closer together.
Get structurally
sound
Build a solid strength platform with these
multi-benefit moves.
Farmer’s walk “Unilateral carries

cause activation
■ If your deadlift of the quadratus
has stalled, lumborum, which
chances are it’s stops lateral
your grip that’s movement. This
holding you back. is really important
To fix it, pick up two during changes
dumbbells, walk of direction when
30m, turn around sprinting and
and come back. dodging.” Try the
This simple but suitcase carry,
taxing exercise which is basically
is a farmer’s walk. the same as the
Aim to lift your farmer’s walk
body weight but with a single
split between the dumbbell.
two dumbbells. Incorporate
light ones into
a warm-up to
activate your
Suitcase carry
muscles. “Leading
back expert Dr
■ “Most people only
Stuart McGill talks
do symmetrical
about unilateral
loading, meaning
carries a lot,”
that laterally
says Lightfoot.
they have no
“Since I’ve starting
strength,” says
using them,
strength coach
I can see why.”
Joseph Lightfoot.
Goblet squat
■ Strength coach Dan John uses
the goblet squat to teach his
athletes proper squat form: it
ensures you’re keeping your chest
up, makes sure your glutes are
working and isn’t as hard on your
wrists as the front squat. To try
it, hold a dumbbell or kettlebells
vertically against your chest,
squat until your elbows touch the
insides of your knees, and drive
back up through your heels.
Another option is the kettlebell
rack squat, where the bells rest
on the back of your forearms.
Plate for it
Keeping carbs low
in the short term
can help fat loss.
4 fat-loss jump-starts Here’s how to drop those

last few stubborn kilos.
DRINK MORE WATER KEEP A DROP THE BE CLEVER

FOOD DIARY MEAL COUNT WITH CARBS
A recent study from
Germany showed According to the There’s nothing According to studies,
a basal metabolic American Journal of wrong with the reducing carb
rate increase of Preventive Medicine , “six small meals consumption to 50-
up to 30 percent those who kept a a day” mantra, but 100g a day can help
after participants food diary in a 20- occasionally ditching to minimise insulin
The goblet squat production and ramp
drank half a litre of week study dropped it can reap rewards:
ensures you’re cold water. If you’re twice the weight according to the up fat metabolism.
keeping your chest up, feeling hungry, have of the dieters who American Journal This may not be
and makes sure your a glass of water did not chronicle of Clinical Nutrition , sustainable in the
long term, but it
glutes are working. and wait a while their food choices. intermittent fasting
before you reach can result in better can help you drop
for the snacks, insulin sensitivity the body fat you’re
because people and fat loss. trying to shift before
frequently confuse you go back to
thirst for hunger. maintenance eating.
2 instant endurance boosters

Cardio flagging? Try this brace of quick fixes to see your lung power rocket.
1 2
Hit your threshold Try Tabata

n To run faster for longer, what you need n Coaches prescribe the Tabata protocol
to do is buffer more hydrogen ions, believe – 20 seconds’ work, 10 seconds’ rest,
it or not. In a 2006 study carried out at the repeated eight times – for everything from
University of Western Australia, researchers front squats to push-ups, but the evidence
found that athletes who worked out at indicates that they work best the way they
between 120 to 140 percent of their lactate were first tested: on a bike. Do a five-minute
threshold three days a week over five weeks warm-up, then hit the pedals as hard as
improved their ability to do this by about 25 possible, freewheeling during the rest
percent. For a typical “threshold” session, intervals. In the original study, doing this
run four 400m intervals at near-full intensity, helped athletes make greater VO2 max gains
resting for four minutes between each run. than those doing steady-state exercise. n
Power up
by jumping less
GET THE REPS RIGHT IF YOU WANT TO DEVELOP POWER.
If you’re going to use

box jumps to improve
your power output,
make sure you limit the number of
reps you perform each set. Study
subjects who did 10 sets of two
reps with a 10-second rest
between sets demonstrated
greater power production,
take-off velocity and jump height
than those who did two sets
of 10 reps with 90 seconds’ rest
between efforts. If your aim is to
develop power endurance then
higher-rep sets may still be useful
– but if it’s all-out power you
want, keep it short and explosive.
Body Book Functional fitness
Shake
it up
TRAIN OUTDOORS TO
BUILD FUNCTIONAL
FITNESS FAST.
Rope
and glory
“In terms of cost vs.
versatility, not much
beats battle ropes,”
says outdoor training
expert Andrew Tracey. “They work
your whole body as a unit, improve
power transfer between upper
and lower body and boost
coordination, proprioception and
motor skills. “Try this three-part
high-intensity battle rope circuit as
a finisher after your main workout.
1A ) Plank wave
Start in a three-point plank, holding

the rope in one hand. Do one-
arm plank waves for 15 seconds,
then switch hands. Keep your abs
engaged for full-body stability so
you can “wave” as hard as possible.
1B ) Burpee slam
Stand tall and do two double-

handed rope slams as hard and as
powerfully as you can, then drop
down and do a burpee. As you
land from the jump, squat down
and pick up the rope to do another
two slams. Keep repeating for 30
seconds. “Make the slams as hard
as you can, like you’re doing a med
ball slam,” says Tracey. “There
should be triple extension through
the ankles, hips and knees to
generate maximum power.”
1C ) Alternating wave
Stand tall, holding a rope in each

hand, and raise and lower each
one in an alternating pattern.
Do 30 seconds, then rest for 30
seconds, for a total of five rounds.
“Keep the work and rest periods
strict,” says Tracey. “Record the
number of reps you do for each
of the three moves in each round
so you can track your progress.”

Win the six-pack battle
GET ROPED IN Try these three battle rope moves
Use ropes as a to work your entire core and sculpt
warm-up, to build
intensity mid- a strong and defined six-pack.
workout or as a final
blast finisher.
“Ropes are fantastic for working your core

because your abs need to be switched on
and engaged for the duration of the work
period,” says Tracey. “You also work
through multiple planes - left to right,
front to back, and up and down - which
will work your abs through different angles
and in a variety of ways to engage the
muscles harder.”
Full circle wave

Stand tall, sideways on to where the rope
ends are fixed, holding the other ends of
the ropes in each hand with your hands
together. Move your hands in a big circle
clockwise in front of your body for 12
reps, then do 12 reps anti-clockwise.
Turn around then repeat. Rest for 30
seconds and repeat three times.
Two-point wave
Start in the plank position with your abs
fully engaged and your body straight. Hold
the rope in your right hand and raise your
left leg. Wave your right hand up and down,
keeping the rest of your body stable, for
15 seconds, then switch sides and repeat.
Rest for 30 seconds and repeat five times.
Side plank wave

Start in a side plank with your legs straight
and your upper body supported on your
right forearm. Hold the rope in your left
hand and wave it up and down for 15
seconds. Switch sides and repeat.
Rest 30 seconds and repeat five times.
J A N UM
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7 MEN’S FITNESS 101
Carry it home
“I love sandbags
because they mimic
real-life situations
where you have to
pick up and carry awkward
objects, and they’re a dynamic
load that constantly shifts so
you’re never limited to the
same movement pattern as
you are in the gym,” says
Tracey. “They also work your
abs muscles statically and
dynamically at the same
time, and force more of your
stabilising muscles to switch
on to help carry the load.”
1 ) Sandbag sprint
OK, it’s more of a walk than a

sprint: pick up a sandbag and
carry it for 400m. “A beginner
should use a sandbag that’s
25% of their body weight, and
BAGS OF FUN
an intermediate can use 50%, Sandbags contain
but once you’ve mastered it material that shifts
you can use 80-100%,” Tracey around when you
move the bag, which
says. Pick up the bag and start means that your body
moving then, every minute has to constantly
on the minute, do five sandbag readjust as the load
shifts around.
squats. “This is a perfect
finisher after legs day, or a
great standalone workout if
you’ve only got 10 minutes.”
2 ) Sandbag strength
Use a sandbag weighing the

percentage of your body weight
that’s suitable for your ability
level, as suggested above. “Do
30 ground to overhead presses
with the sandbag as quick
as you can,” says Tracey. “Do
it once and you’ve set a time
target to beat next time. You
should aim to get all 30 reps
done in under eight minutes.”
3 ) Sandbag pyramid
Choose the right weight again

and start the clock. “This is
a 20-15-10-5 circuit where
you’ll do 20 sandbag over-
the-shoulder throws, then 20
burpees over the sandbag,”
says Tracey. “Then do 15 of
each, then 10 of each, and finish
with five of each, then stop the
clock. This is a really fast drill
that should take six or seven
minutes, and track your time
to measure future progress.”

Dip in form
Can you get to

grips with the
TAKE A DIP
Unlike bench dips or
parallel bar triceps
cable pushdowns, the dip? “The more
parallel bar triceps joints that move during a lift,
dip requires you the more motor units and
to lift your entire
body weight. muscle fibres are recruited,
that’s key for increasing
muscle size and strength,”
says Tracey. “You also move
through a greater range of
motion, including getting a
good stretch of the long head
of the triceps at the bottom of
the rep, and the muscles that
stretch most grow the most.”
1 ) Bench dip
If you’ve never done dips

before, your best bet is to
start with your hands on the
side of a bench and your feet
together with knees bent. “This
position reduces the load on
your triceps so you can do full
reps and work up to doing sets
of 10 reps,” says Tracey. “When
you can, take your feet a little
further away from the bench
and work up to 10 reps again.
Keep going until your legs
are fully straight.”
2 ) Volume dip
This strategy is based on doing

dips more often, but limiting
the number of reps per set.
“This high-frequency, low-
intensity approach can really
add muscle size,” says Tracey.
“Do sets of around 50% of the
max you can do, so if you can
do eight reps, just do sets of four
reps – but do them multiple
times per workout, perhaps
between other exercises.”
3 ) Eccentric dip
This is a far more advanced

approach designed to overload
the triceps and shock them into
growing bigger and stronger.
“After your final set of dips,
you can jump to the top and
lower yourself slowly – taking
three to five seconds – and then
repeat, to hit those already-
fatigued muscle fibres harder,”
says Tracey. “Pushing past
failure is tough but can be
very rewarding.”
J A N UM
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Hang tough
“I love
using
suspension
training
kit or rings because
they allow a full range
of motion for your
muscles, getting
a full stretch and
contraction at each
end of the rep, and
force those small
but important
stabilising muscles to
be activated so you
stay tight and stable,”
says Tracey. “And
when using your arms
you’re doing unilateral
training, so work each
arm independently to
fix any imbalances.”
Try this six-move
session for greater
functional fitness.
GET THE HANG OF IT

Suspending one or
more limbs in the
handles of the trainer
adds some instability
to every exercise
you do, so your core
works overtime to
keep you balanced.
1a ) Push-up 1b ) Inverted row 2a ) Flye 2b ) Y flye 3 ) Roll-out 4 ) Plank
Sets 3 Sets 3 Sets 3 Sets 3 Sets 3 Sets 3

Reps 8-10 Reps 8-10 Reps 8-10 Reps 8-10 Reps 8-10 Time 30 sec
Rest 10 sec Rest 60-90 sec Rest 10 sec Rest 60-90 sec Rest 60 sec Rest 60 sec
WHY It’s much harder WHY This move WHY This move WHY This move WHY Tougher than WHY This move
than the regular will engage your puts your pecs under targets the back of the kneeling abs roll- will work every
version, though shoulders and keep constant tension your deltoids, building out, this move lets you part of your body,
keeping the rings them healthy, while while also providing shoulder stability. adjust the difficulty but especially your
close will help. The allowing your wrists a jolt to your core It’s a great way to build by moving the rings core, which it’ll
ring push-up also puts to rotate naturally and biceps. a balanced physique if up or down. The closer put in overdrive.
extra strain on your to reduce strain on your training includes you get to the floor, the
HOW Stand tall HOW Hold the rings
abs, working your core your elbows. lots of pressing harder it gets.
holding the rings with your feet on the
from all directions. HOW Hold the rings with your palms movements. HOW Stand holding floor, leaning forwards
HOW Grasp the rings, and lean back, facing in. Lean HOW Lean rings at waist height. into the top position of
lean forwards and keeping your body forwards, allowing backwards, holding As you lean forwards, a push-up. Brace your
lower until their edges in a straight line. your arms to come the rings in front of keeping your body abs and glutes so that
touch your armpits, Focus on pulling out to your sides you, then pull your in a straight line, your body is straight,
then push up. As your elbows behind to form a T-shape, body upwards so allow your arms to and hold.
you improve, lower you as you pull up keeping a slight bend your arms go out and come overhead so
the handles (or put to the rings. Lower in your elbows. Bring form a Y shape. To hit you finish with your
your feet on a raised under control. your arms back in your shoulders from body in a straight line.
surface) until you’re to finish the move. a slightly different Brace abs and pull the
closer to the angle of angle, you can also rings down to return
a standard push-up. use a T shape. to the start position.

WORK
OUT W A Y
YOUR
Anyone. Any goal. Anytime.
y u s f o r f r e e*
t r imefitness.co m.au/anyone
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Body Book Challenge
10-minute
challenge
Short on time? Turn that to your advantage and make speedy progress
with these physical tests for the time-poor.
When it comes to training, quality The following three challenges all involve
W tends to trump quantity. That’s

why, even if you only have 10
working for the whole time period with
minimal rest, so they will challenge your
minutes, you can still complete cardiovascular system as well as your
a useful training session. The key is to use muscles. Your mind will get a workout too,
the time that you do have as effectively because they will probably be harder than
as possible and keep the intensity of your any other session you do this month. In fact,
session high. That means focusing on fat by the time you’re finished you’ll be glad that
loss and either power or strength endurance. you only had 10 minutes.
Challenge 1 USE YOUR HIPS

Kettlebell swings
Kettlebell snatch
are all about hip
drive, so using the
power of your hip
snap to move the
weight should
be your primary
W H AT Do as many kettlebell snatches as you can in 10 minutes. focus. Even when
WHY This will test your power endurance, your grip strength and your determination. you start to get
tired, you shouldn’t
use your arms or
shoulders to move
the kettlebell.
How Progression
This challenge is simple and effective but far Hand swaps When you start you can swap
from easy. It’s inspired by Kettlebell Sport hands as often as you like and just focus on the
challenges, which typically involve maximum total number of swings. As you advance, your
reps done for time. In this instance, you’ll do aim should be to swap sides just once.
as many snatches as you can in 10 minutes
Rest Initially you can rest when you need to.
using a 16kg kettlebell. Start with the bell
As you progress you should aim to reduce the
on the floor, swing it back between your legs,
rest until you’re doing the whole 10 minutes
hinge at the hips, then snap your hips forwards
without stopping, ideally swapping hands
to put some momentum into the kettlebell.
just once.
As it passes chest height, pull your elbow
back and “slide” your hand around and under Weight You should work through the
the bell to catch it on the back of your wrist. progressions above using a 16kg kettlebell.
Return to the start and repeat. Once you can do 10 minutes non-stop with
just one hand swap, go up to 20kg.
10-MINUTE TIPS
Load your hamstrings Don’t be a slapper Core belief

n The key to expressing hip n If you finish the challenge with n The snatch is a technical
drive power is to effectively load bruises on the backs of your move so when you get tired
the hamstrings. You do that by wrists where the kettlebell has it’s easy to get pulled out of
hingeing at the hips, rather than slapped the skin, you’re doing it position and get injured. To
squatting before you initiate the wrong. The movement should avoid that, make sure you keep
movement. Push your backside be smooth so the weight nestles your core tight throughout
back to ensure that you feel the rather than landing with a thud, the challenge. It’s tough but
tension in your hamstrings. which would suggest that you’re preferable to a herniated disc.
pulling your arm back too late.

Body Book Challenge
Challenge 2
Barbell tremor circuits
W H AT Do as many rounds of the circuit as you can in 10 minutes.
WHY This tests your strength endurance and your grip strength.
How Progression
They’re called tremor circuits because that’s how Rest When you first attempt this challenge you can
you’ll be feeling at the end of them. They’re inspired put the bar down between rounds to take a short rest.
by Romanian weightlifting coach István Javorek, who As you progress you should aim to keep reducing the rest
used them to condition his athletes. All you need to do is you take until you’re completing the challenge without
grab a bar and perform as many rounds as you can of the putting the bar down. The beauty is that you can always
circuit described on the opposite page. Do 10 reps of each push harder and aim to complete more rounds.
exercise, then move on to the next one without putting
Weight Once you can do the full 10 minutes without
the barbell down. Start with half your bodyweight
stopping, you can experiment with adding some more
(including the Olympic bar, which weighs 20kg) and
weight to the bar. But be warned – even adding 5kg will
progress from there.
feel substantially harder.

OLYMPIC ATHLETE
You should use an
Olympic bar for a
couple of reasons. You
can select the precise
weight that you
want to lift but, more
importantly, the bar
spins freely so that it
moves with you on the
cleans. A fixed bar will
stress your shoulder
joints.
CIRCUIT
EXERCISES
1. RDL
n Hold the bar on the
front of your thighs
with hands shoulder-
width apart. Hinge at
the hips and keep your
weight on your heels to
send the bar down the
front of your legs. Then
2. Clean
n At the bottom of
an RDL, snap your
hips forwards to
power the bar up and
“catch” it in the top of
a front squat position.
Reset and repeat.
3. Overhead
press
n With the bar at
shoulder height and
elbows under it, press
it directly overhead
until your arms are
locked out. Lower under
control and repeat.
4. Back squat
n After the final
overhead press, lower
the bar behind your
head so it’s resting on
your upper back. Bend
at the hips and knees
simultaneously to lower,
keeping your knees in
line with your toes, then
J A N UM
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Body Book Challenge
Challenge 3
Push-up ton
W H AT Do 10 push-ups on the minute, every minute, for 10 minutes.
WHY This is a brilliant chest and arm builder that you can do any time, anywhere.
How Progression
This is another challenge that sounds easy but is Reps Your first task is to complete the challenge. You
deceptively difficult. All you need to do is 10 push-ups may find that you fail after three rounds. If that’s the
every minute, on the minute for 10 minutes, which case, just do as many reps as you can each minute.
sounds pretty achievable when it’s written down but is That may only be a single rep on the final minute.
a lot tougher when you actually try it. You will naturally That’s fine. Your task is to beat that effort next time.
try to conserve energy, but you should still make sure
Holds Once you complete the challenge you can make
that you complete full reps with a good range of motion
it harder by staying in the top of the push-up position
by lowering until your chest nearly touches the floor
between rounds, meaning that your rest period turns
and pushing up until your arms are straight.
into a modified plank. It’s tough but you’ll have a nice
set of abs as a bonus.

PERFECT
PUSH-UPS
Elbow position
n Initiate the move by
bending your elbows
to lower your chest
towards the floor.
Flaring your elbows
out to the sides works
the chest harder but
ups pressure on the
shoulders. Keeping
them at your sides
works the triceps more.
Hip height
n Your hips should
remain in line with
your shoulders for
the entirety of the set.
Holding your hips up
keeps your body stable,
which allows your
muscles to focus on
performing high-quality
reps rather than on
stabilising your torso.
Foot placement
n Keep your feet hip-
width apart. Placing
them further apart
makes it easier and
bringing them together
makes it harder. The
closer together your
feet, the less stable your
body is, which means
your muscles must
work harder each rep.
HAND POSITIONI
Place your hands
shoulder-width
apart with your
arms straight in the
top position. Your
shoulders, elbows and
wrists should line up.
With all the joints of
your arms aligned
like this, you’ll work
your muscles without
placing excess stress
on the joints.
J A N UM
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Body Book Strength
Four to
the floor
MASTER THE “BIG FOUR” LIFTS IN THIS FOUR-
WEEK PROGRAM AND BUILD A BIGGER,
STRONGER AND LEANER PHYSIQUE.
This strength-building
workout plan focuses
on the big four lifts that
form the foundation of any serious
strength program: the bench press,
the squat, the overhead press
and the deadlift. There are four
workouts to do each week with
each one focused on one of these
four exercises, which you’ll do as
the first move of the session. The
aim for this lift is to go as heavy as
HOW TO DO THE WORKOUT
you can while hitting the rep target.
It’s followed by three “accessory”
Follow the sets, reps and rest
instructions for each move to get the exercises that will help you get
maximum benefit. Do each workout better at the main move, and these
once a week for four weeks, aiming to use lighter weights because you’re
increase the amount you lift each time. lifting in higher rep ranges than
And always make a note of how much
for the main move. Ensure your
you lift in each session so you can
accurately track your strength progress. form is perfect throughout – if your
form breaks down, stop the set.

Workout 1 Bench press
1
BENCH
PRESS
Sets 5
Reps 5
Rest 3 min
n Lie on a flat bench
with a wider than
shoulder-width
overhand grip on the
bar with straight arms.
Brace your core and
back muscles, and
press your feet into
the ground. Keeping
your whole body tight
and your chest up,
lower the bar until it
touches your chest,
then powerfully
press it back up to
the start position.
Don’t “bounce” the
bar on your chest
at the bottom of a
rep to help initiate
the next one – keep
each rep smooth
and controlled.
2 3 4
INCLINE DUMBBELL PRESS TRX PUSH-UP PUSH-UP
Sets 5 Sets 3 Sets 3
Reps 8 Reps 8 Reps 15
Rest 2 min Rest 2 min Rest 2 min
n Lie on an incline bench, holding a dumbbell n Get in the push-up position but with n Get in the push-up position with your
in each hand at chest height. Plant your feet on your hands in the handles of a suspension body in a straight line from head to heels.
the floor and press your feet into the ground. trainer. Raise your hips and brace your Raise your hips and brace your core to keep
Keeping your whole body tight and your chest core so your body is straight from head your entire body stable. Bend your elbows
up, press the weights directly up until your arms to heels. Bend your elbows to lower your to lower your chest towards the floor, but
are straight. Slowly lower the weights back to chest towards the floor, keeping them tight don’t let them flare out to the sides. Go
the start position under complete control. to your sides. Go as low as you can, then as low as you can, then push back up to
push back up to return to the start. straighten your arms and return to the top.
Body Book Strength
Workout 2 Squat
1
SQUAT
Sets 5
Reps 5
Rest 3 min
n Stand tall, holding a
bar across the back of
your shoulders, using
an overhand grip with
your elbows pointing
down. Make sure
your feet are at least
hip-width apart and
your toes are pointing
slightly outwards.
Keeping your chest
up and abs engaged,
push your hips
backwards and bend
your knees to squat
down as low as you
can, ideally so your
thighs are at least
parallel to the floor.
Push through your
heels to straighten
your legs and return
to the start position.
2 3 4
FRONT SQUAT DUMBBELL JUMP SQUAT DUMBBELL BULGARIAN
Sets 5 Sets 3 SPLIT SQUAT
Reps 8 Reps 8 Sets 3
Rest 2 min Rest 2 min Reps 8 each side
n Hold the bar across the front of your n Stand tall with your chest up, abs engaged Rest 2 min
shoulders with your feet at least hip-width and arms straight by your sides, holding a n Stand tall with one foot raised on a bench
apart and your toes pointing slightly out to light dumbbell in each hand. Squat down, then behind you, holding a dumbbell in each hand.
the sides. Keeping your elbows up, chest push through your heels to straighten your Keeping your chest up and core engaged,
up and core engaged, squat down until legs and jump powerfully off the floor. Land bend your front knee to lunge down. Stand
your thighs are at least parallel to the floor. on both feet and go straight into the next rep. back up and repeat. After you’ve done all the
Then drive through your heels, pushing your reps, switch legs and repeat, then rest.
knees out to the sides, to stand back up.
Workout 3 Overhead press
1
OVERHEAD
PRESS
Sets 5
Reps 5
Rest 3 min
n Stand with your
feet shoulder-width
apart, holding a bar
on your upper chest
with hands just wider
than shoulder-width
apart. Keeping your
chest up and your abs
and glutes engaged,
press the bar up
until your arms are
straight. Slowly lower
the bar back to the
start, then repeat
the move without
“bouncing” it back up
off your shoulders.
2 3 4
PUSH PRESS DUMBBELL OVERHEAD DUMBBELL LATERAL RAISE
Sets 5 PRESS Sets 3
Reps 8 Sets 3 Reps 8
Rest 2 min Reps 8 Rest 2 min
n Stand with your feet shoulder-width apart, Rest 2 min n Stand tall, holding a light dumbbell in each
holding a bar on your upper chest with hands n Stand with your chest up and core braced, hand by your sides with your palms facing.
wider than shoulder-width apart. Keeping your holding a dumbbell in each hand at shoulder- With a slight bend in your elbows, raise the
chest up and your abs and glutes engaged, height. Press the weights directly overhead until weights out to the sides to shoulder height.
bend your knees to go into a quarter squat, your arms are straight and the weights touch At the top rotate your wrists slightly so
then stand up powerfully and press the bar above your head. Slowly lower the weights back that your little fingers are pointing straight
directly overhead until your arms are straight. to the start position under complete control. up. Pause and hold this top position, then
Slowly lower the bar back to the start. Keep each rep smooth without any bouncing. lower the weights back to the start.

Body Book Strength
Workout 4 Deadlift
1
DEADLIFT
Sets 5
Reps 5
Rest 3 min
n Stand with your
feet shoulder-width
apart. Bend your
knees and grasp the
bar using an overhand
grip, hands just wider
than shoulder-width
apart. Keeping your
back straight, brace
your core and push
through your heels
to lift the bar. Once
the bar is past your
knees, straighten your
knees to stand up.
2 3 4
ROMANIAN DEADLIFT BENT-OVER ROW GLUTE BRIDGE
Sets 5 Sets 3 Sets 3
Reps 8 Reps 8 Reps 8
Rest 2 min Rest 2 min Rest 2 min
n Stand tall with your feet shoulder-width n Stand tall, holding a barbell with a shoulder- n Lie with your upper back supported on
apart, holding a barbell with an overhand width overhand grip. Bend forwards, hinging a bench with a barbell over your hips, held
grip outside your thighs. With a slight bend in from your hips, but keep your chest up and securely in both hands. Brace your core and
your knees, hinge forwards from the hips and your core braced. Row the bar up to your body, glutes, then raise your hips so your body is
lower the bar down the front of your legs until leading with your elbows, squeeze and hold at in a straight line from knees to shoulders.
you feel a good stretch in your hamstrings. the top, then lower the bar back to the start. Pause and hold this top position, then
Reverse the movement back to the start lower back to the start under control.
and push your hips forwards at the top.

Body Book Rings
Where should
I hang them?
■ A tree branch or
outdoor pull-up bar
is ideal, if it’s sturdy
enough. At home, you
can use rafters in your
garage, a door-mounted
pull-up bar – though not
for “inverted” moves –
or eyelets bolted to your
ceiling, if you’re the DIY
type. Alternatively, take
them to the gym. Just ask
before you hang them up.
How high should

they be?
■ It depends on your
training. Generally, you’ll
train above-the-ring and
below-the-ring moves
separately, so it’s not
a problem to adjust their
height between rounds.
Until you can do the basics
under control, it’s always
a good idea to be able to
touch the ground at any
point during a movement,
so you can dismount
What type of rings

should i get?
■ Wood is most
comfortable on the wrists
and easy to grip, but it’s
expensive. Plastic is
cheaper, and you can hang
them out in any weather.
Metal is ultra-durable but
not wrist-friendly. If you’ve
got the budget, wood’s the
best bet – it also absorbs
sweat, meaning you’ll be
able to hold on better
when things get tricky.
118 MEN’S FITNESS FEBRUARY 2019

Ring
master
Use a pair of gymnastic rings to build
bomb-proof shoulders and give yourself
a real bodyweight strength challenge.
If you’re through ranges

W like
most
where they’d
normally be weak,
of the population, helping your
your first look at shoulder joints
gymnastics rings get healthy and
probably came strong,” says
via the Olympics, James Stark,
courtesy of an ex-gymnast
improbably- and calisthenics
muscled athletes coach. “Some
doing moves that people go too
look like Batman’s far too fast, but
warm-up. But with appropriate
now, thanks to progressions,
the popularity it’s an excellent
of CrossFit and form of training.”
calisthenics Finally, there’s
training, more and another, less
more gyms are obvious benefit.
dangling rings Moves like the
from the rafters pull-up and dip
(and reasonably can put excess
priced sets are strain on the
readily available elbows if you do
online) – even if them every day,
it’s still rare to since your wrist
see anyone use wants to follow its
them for anything natural rotation
other than dips but can’t. Rings
or pull-ups. But provide a simple
there’s a middle solution, because
ground between they let your
the basics and wrists rotate
the Olympians, throughout the
and it makes movement. With
sense to find it. joint health taken
If smartly care of, you can
planned, ring embrace high-
training combines frequency
strength, training – and
hypertrophy since you can
and joint health, sling your rings
forcing your up anywhere,
body to work in you can use them
unexpected ways more often than
and build the your thrice-
straight-arm weekly trips to
strength that’s the gym might
so important in allow. Time to ring
calisthenics. some changes
“They’ll also with these
allow you to work MF-approved
your shoulders moves.
FEBRUARY 2019 MEN’S FITNESS 119

1) FRONT SUPPORT / SETS 5 REPS 6
PERFECT FORM
Jump into the top
position of a dip
– elbows locked,
rings close to your
body, knuckles
facing your sides.
Hold for a second.
Turn your knuckles
out to feel the extra
tension, then turn
them back in.
2) PULL-UP / SETS 5 REPS 3
PERFECT FORM
It’s tougher than
the bar version,
although easier on
your elbows. Start
with your palms
facing forwards
and brace your
abs to minimise
swinging. As you
pull, twist your
palms to face you.
Pause at the top,
then lower.

Body Book Rings
3) L-SIT / SETS 3 TIME 10 SEC
PERFECT FORM
This is a far better
abs builder than
sit-ups. From the
“support” position,
bring your legs up
until they’re parallel
to the floor. Brace
your abs and hold
for 10 seconds.
Hang tough
If you find that the L-sit is too tough, you can
do an easier version of the move by bending
your knees slightly to reduce the demand on
your abdominals. You should still brace your
core to keep your abs fully engaged.

4) DIP / SETS 5 REPS 5
PERFECT FORM
From the support
position, bend your
elbows and drop
into a dip, lowering
until your shoulders
are just below your
elbows. Leaning
forwards will work
your chest; staying
straight will build
triceps strength.
Do a mix of both.
Strong position
The ring dip is a demanding move, so it’s
vital that you pay attention to your wrist
position. You want a straight line from
fingers to forearms, rather than an flexion
or extension. You also want to make sure
that your elbows don’t flare out to the
sides because that will put extra stress
on your shoulder joints.

Body Book Rings
5) INVERTED ROW / SETS 3 REPS 8
PERFECT FORM
For this move that
engages your
shoulders to keep
them flexible and
healthy, hold the
rings and lean back,
keeping your body
in a straight line.
Focus on pulling
your elbows behind
you as you pull up
to the rings.
6) 6 PUSH-UP / SETS 3 REPS 8
PERFECT FORM
Much harder
than the regular
version. Lean
forwards holding
the rings and
lower until the
edges touch your
armpits, then
push up. As you
improve, lower
until you’re closer
to the angle of a
standard push-up.

Body Book Supps
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up your T
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MINUTE MASTERCLASS // FATS
N O , T H E Y D O N ’ T M A K E YO U FAT. T H E Y D O K E E P YO U H E A LT H Y.
THE SKINNY
ESS
Avocados -6s
There are good are 77% fat fatty acid
fats (mono- and – but it’s mostly ltry, eggs
the heart-healthy ble oils.
polyunsaturated) and
monounsaturated
then there are bad fats fat oleic acid.
(trans and saturated).
WHO
D O E S N ' T L OV E
A G O O D E G G?
W H AT D O E S I T D O ?
NOBODY!
Dietary fats provide your

body with energy and
support cell growth.
Fat is also essential
for blood clotting and
muscle movement.
PLUS
Fat also helps your

body absorb fat-soluble
vitamins and produce
Eggs are a
important hormones, cracking source
and keeps your skin of healthy
and hair healthy. monounsaturated
and poly-
unsaturated
fats.
CA LO RI E S
Aim to eat
two to three
serves of oily
fish (like salmon)
each week.
PAC K I N G S O M E P U D G E
39 29 24 19 15
PER SERVE
GRAMS
E AT M O R E
Omega-3s
An essential fatty acid Whopper Big Mac Double Large fries 6 nuggets
found in oily fish, nuts cheeseburger
and seeds.

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TRAINING WITH

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