Australian Men's Fitness May

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how to torch fat all day every day<br />

we test<br />

the best<br />

heartrate<br />

monitors<br />

BIG<br />

ARMS<br />

FAST<br />

add<br />

2cm!<br />

ultimate<br />

running<br />

guide<br />

ABS<br />

at any age<br />

see your 6-pack<br />

in only 6 weeks<br />

SEX<br />

top tips<br />

to boost your<br />

pulling power<br />

the new measure of success tm<br />

huge in just 3 workouts<br />

muscle<br />

up<br />

diesel<br />

strength<br />

Vin’s Max-Your-<br />

Life Secrets<br />

hot<br />

pizza,<br />

flat<br />

belly<br />

<strong>May</strong> 2015<br />


© 2015 adidas AG. adidas, the 3-Bars logo and the 3-Stripes mark are registered trademarks of the adidas Group.<br />



m<br />

ay<br />

72<br />

Learn the smart,<br />

injury-free<br />

way to run<br />

82<br />

Our doctor<br />

will soothe<br />

your ills<br />

Features<br />

52 DIESEL<br />

POWER<br />

Action hero Vin Diesel’s<br />

life and training secrets.<br />

58 BLOW UP<br />


Nuke your goals with<br />

our explosive workout.<br />

88 HOW A FAT<br />


The metropolis that<br />

dropped 454,000kg.<br />

96 GOING THE<br />


Ten tips to up your<br />

endurance game.<br />

66 SUPREME<br />


Four super-healthy,<br />

super-tasty pizzas.<br />

72 RUNNING<br />

WILD<br />

Think you know how<br />

to run? Think again...<br />

80 FOLLOW<br />


Our guide to the best<br />

heartrate monitors.<br />

82 THE MF<br />


See where you stand<br />

with our health quiz.<br />

86 TIME TO SHED<br />


How to burn fat all day,<br />

every day, guaranteed.<br />

Breakthroughs<br />

19 News<br />

Pumping iron can speed<br />

up weight loss.<br />

20 <strong>Fitness</strong><br />

Join the crowd and try<br />

a treadmill class.<br />

22 Combat-ready<br />

The MF crew take on a<br />

brutal BattleFit session.<br />

24 Brain<br />

The many benefits<br />

of “mindfulness”.<br />

26 Fighting Fit<br />

In the Octagon with<br />

UFC legend Mark Hunt.<br />

28 Nutrition<br />

Give bad cholesterol a<br />

kicking with avocados.<br />

58<br />

Get huge — and<br />

more explosive —<br />

in three workouts<br />

96<br />

10 top tips to<br />

smash any<br />

endurance event<br />


m<br />

ay<br />

66<br />

Pizza that<br />

won’t swell<br />

your belly<br />

36<br />

Seven ways<br />

to spit in the<br />

face of death<br />

Game Changers<br />

The Body Book<br />

Columns<br />

30 Sole mates<br />

The latest, greatest<br />

running shoes.<br />

32 Up for it<br />

Killer cardio with<br />

the vertical climber.<br />

34 Morning<br />

glory<br />

The pre-race brekkie<br />

of champions.<br />

36 Extreme<br />

adventures<br />

Seven adrenalinepumping<br />

activities.<br />

38 What a Guy<br />

Tackle obstacle racing<br />

with Guy Andrews.<br />

40 King of the<br />

road (or trail)<br />

Pimp your run with<br />

the best new gear.<br />

44 Laws of<br />

attraction<br />

Six foolproof ways<br />

to bed a hot babe.<br />

46 Marathon<br />

effort<br />

Can 42.195km be run<br />

in less than two hours?<br />

103 Worth<br />

the weight?<br />

Lighten your load<br />

and still get results.<br />

104 Arms race<br />

Sculpt bouncer-style<br />

biceps like Vin Diesel’s.<br />

106 Unusual<br />

suspects<br />

Surprising meals that<br />

will give you a boost.<br />

111 Hail the<br />

abdominator!<br />

Blast a six-pack of<br />

steel in six weeks.<br />

116 Supp, bro?<br />

The pros and cons of<br />

pre-workout supps.<br />

119 On yer bike<br />

Strength training with<br />

cycling star Chris Hoy.<br />

120 Back in<br />

the attack<br />

How to injury-proof<br />

your lower back.<br />

122 Race ready<br />

Improve your running<br />

mechanics in six steps.<br />

111<br />

Sculpt iron<br />

abs in only<br />

six weeks<br />

124 Natural<br />

nutrition<br />

Melt fat with these<br />

common superfoods.<br />

126 Explosive<br />

exercise<br />

Unleash the power<br />

of plyometrics.<br />

48 Earn It!<br />

How to get the pay rise<br />

you so richly deserve.<br />

50 Ride It!<br />

Saddle up on a cool<br />

retro motorcycle.<br />

Regulars<br />

10 View From The Top<br />

12 Ask Men’s <strong>Fitness</strong><br />

14 Training Diary<br />

16 Hotshot<br />

41 Subscriptions<br />

42 Inspiration<br />

130 Fit For Work<br />

52<br />

How Vin Diesel<br />

learnt to shoot<br />

from the hip<br />


PEFC/xx-xx-xx<br />

Certification applies to<br />

Offset Alpine Printing<br />


A Good Run<br />

’<br />



12 ISSUES FOR<br />

JUST $69<br />

ph: 02 9439 1955<br />

mensfitness<br />

magazine.com.au<br />

Follow me<br />

on twitter<br />

@toddfcole<br />

Distance running has copped a lot of flak<br />

over the past few years. CrossFitters, lifters,<br />

mud-runners and HIIT pundits have all<br />

piled scorn and derision upon the king of<br />

exercise, citing its inability to burn fat, the<br />

adverse effect on muscle mass, monotony and, well,<br />

a general mum-and-pop, fun-run nerdiness. Yet for all<br />

the negativity, the road race still stands as one of the<br />

most popular fitness pursuits in the world.<br />

And for good reason. A running race is a sublime athletic<br />

experience. Be it a 5km fun run or a desert ultra, the feeling<br />

of running is as natural as breathing, and the idea of<br />

running in a group touches something primal in us. The<br />

thing is, despite its apparent simplicity, running doesn’t<br />

come naturally, which is why many people get injured<br />

doing it. Learning to run properly will not only stave off<br />

injury, it’ll put you further up the field (see page 72).<br />

Furthermore, distance running burns enormous<br />

amounts of energy, and fuelling for a race isn’t as simple as<br />

a carb party the night before (turn to page 34 for pre-race<br />

meals). Running, then, isn’t the simpleton of the exercise<br />

world that its detractors make it out to be. In fact, it’s quite<br />

the opposite. Doing it well is possibly one of the most<br />

difficult physical challenges.<br />

The running season is approaching fast. If it’s been a<br />

while since you’ve laced your timing chip to your runners<br />

and bounced up and down in the pre-dawn light waiting<br />

for the horn to sound, I urge you to find a race and give it<br />

a crack. You’ll be surprised at its inherent beauty and the<br />

enjoyment you get from it.<br />

I hope you enjoy this issue. As always, feel free to talk to<br />

me. I appreciate your feedback. Stay strong.<br />


todd@mensfitnessmagazine.com.au<br />

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Editor Todd Cole<br />

todd@mensfitnessmagazine.com.au<br />

Associate Editor Ashley Gray<br />

ART<br />

Art Director Tony Temple<br />


Subscriptions Manager Julie Hughes<br />

(02) 9439 1955; subs@mensfitnessmagazine.com.au<br />


Todd Cole, Ian Brooks<br />


Advertising Director David Lee<br />

david@mensfitnessmagazine.com.au; 0410 485 700<br />

Advertising Executive Tim Fernandes<br />

tim@mensfitnessmagazine.com.au; 0405 983 707<br />


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www.mensfitnessmagazine.com.au<br />

Men’s <strong>Fitness</strong> is published 12 times a year. Printed by Offset Alpine. <strong>Australian</strong> and New<br />

Zealand distribution by Network Services. Tel: 1300 131 169. Copyright © 2015 Odysseus<br />

Publishing Pty Ltd and Weider Publications, LLC. <strong>Australian</strong> Men’s <strong>Fitness</strong> is published<br />

under licence from Weider Publications, LLC. All rights reserved. Reprinted with<br />

permission. No part of this publication may be reproduced, translated or converted into<br />

machine-readable form or language without the written consent of the publisher. Men’s<br />

<strong>Fitness</strong> is a trademark of Weider Publications, LLC and is used under licence from Weider<br />

Publications, LLC and may not be used or reproduced without permission from Weider<br />

Publications, LLC. Articles express the opinions of the authors and are not necessarily<br />

those of the Publisher, Editor or Odysseus Publishing Pty Limited. ISSN 1836-0114.<br />



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Executive Vice President, Consumer Marketing<br />

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Officer, Treasurer<br />

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President/CEO, Distribution Services Inc<br />

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Operations/CIO<br />

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The paper comes from sources certified under the Programme for Endorsement of Forest Certification scheme (PEFC).<br />

Please recycle this magazine – or give it to a mate.<br />

The exercise instructions and advice in this magazine are designed for people who<br />

are in good health and physically fit. They are not intended to substitute for medical<br />

counselling. The creators, producers, participants and distributors of Men’s <strong>Fitness</strong><br />

disclaim any liability for loss or injury in connection with the exercises shown<br />

orinstruction and advice expressed herein.<br />


Ducati Scrambler Mens <strong>Fitness</strong> Mar15

●<br />

Top tips<br />




“On a long run, yes,” says<br />

running coach Gerald Smith.<br />

“Your blood is mostly made<br />

of water so as you sweat<br />

your blood will thicken and<br />

your blood pressure will<br />

rise. That means you’ll find<br />

it harder to exercise.” If you<br />

don’t want to carry a bottle,<br />

try the Snapflask belt from<br />

amphipod.com (pictured),<br />

which holds water vessels<br />

comfortably and securely<br />

for easy one-handed access.<br />

ASK<br />

You ask, we answer… with a<br />

little help from our friends.<br />






“You don’t need to change<br />

your diet macros massively<br />

just because it’s a bit brisk,”<br />

says Emma Barraclough, a<br />

senior nutritionist. “However,<br />

if it’s affected your activity<br />

level, that’s a different story.<br />

If you’re doing less cardio<br />

then you will need to drop<br />

the percentage of calories<br />

you get from carbohydrates,<br />

increasing your protein<br />

to compensate.”<br />






AT THE GYM?<br />

“In theory, it is possible<br />

to catch a staphylococcal<br />

infection in the gym from<br />

bacteria lurking on gym<br />

equipment or yoga mats,”<br />

says medical director<br />

Dr Stefanie Williams.<br />

“Fortunately, the risk of<br />

acquiring such an infection<br />

is low.” But what if you’re<br />

the unlucky one? “It’s worth<br />

tweaking your gym routine<br />

to be on the safe side,” says<br />

Williams. “Make sure you<br />

shower immediately after<br />

exercising, wash all your<br />

gym clothes after each<br />

use and wipe any gym<br />

equipment as well as the<br />

inside of your gym bag with<br />

anti-bacterial wipes.” But<br />

you do all that already, right?<br />

12 MEN’S FITNESS MAY 2015<br />

Struggling to motivate<br />

yourself? Trick your<br />

brain into forming<br />

healthy habits.<br />







TO BE. HOW DO<br />






and get up to 36% off<br />

the cover price! Just<br />

$69 for 12 months.<br />

For more details, see p41<br />

or call 02 9439 1955<br />


■<br />

Simple: forget about motivation and create<br />

routines instead. “Rather than battling<br />

to work up the motivation every time you want<br />

to exercise, create an if/then plan for yourself<br />

to follow,” says Professor Richard Wiseman,<br />

psychologist and author of 59 Seconds: Think A<br />

Little, Change A Lot. “For example, if I don’t make<br />

it to the gym, then I’ll do a bodyweight circuit at<br />

home. Plan the circuit in advance and you won’t<br />

have to engage your brain when you’re low on<br />

willpower.” Work out more with mates, too<br />

— accountability is a great incentive to train.<br />


Post your fitness questions.<br />



using the hashtag #askMF<br />

askMF@mensfitnessmagazine.com.au<br />



AWAITS<br />

AROUND<br />


From historic gold rush tracks to trails that wind through<br />

natural wonders, New Zealand is a must-ride destination.<br />

With a network of off-road paths across both the North<br />

Island and South Island, there’s so much waiting to be<br />

explored. Find your trail in New Zealand.<br />

Every day a different journey.<br />

Rude Rock Trail, Coronet Peak

●<br />

Training diary<br />

RUNS<br />

1 2<br />

MONTH<br />


AWAY<br />

AWAY 3AWAY<br />

<strong>May</strong> 3<br />

Wings For Life<br />

World Run<br />

Where: Melbourne, VIC<br />

What: The only global<br />

event of its kind, the<br />

World Run takes place<br />

simultaneously in 35<br />

locations, raising funds<br />

and awareness for<br />

spinal cord injury.<br />

Contact: wingsforlife<br />

worldrun.com<br />

June 21<br />

Stadium Stomp<br />

Where: Brisbane, QLD<br />

What: Etch your name<br />

into Gabba folklore as<br />

you tackle more than<br />

5,000 steps around<br />

the impressive stadium,<br />

all the while raising<br />

much-needed money for<br />

your favourite charity.<br />

Contact: stadium<br />

stomp.com.au<br />

July 4-5<br />

Gold Coast Airport<br />

Marathon<br />

Where: Gold Coast,<br />

QLD<br />

What: Australia’s<br />

premier road race, this<br />

event has a huge prize<br />

pool, as well as shorter<br />

options so anyone can<br />

get involved in the fun.<br />

Contact: goldcoast<br />

marathon.com.au<br />

RIDES<br />

<strong>May</strong> 9-24<br />

Outback Odyssey<br />

Where: Adelaide, SA<br />

What: Enjoy 16 days<br />

of amazing off-road<br />

touring from Adelaide<br />

to Blinman, a distance<br />

of more than 900km.<br />

The cost includes camp<br />

accommodation, meals<br />

and entertainment.<br />

Contact:<br />

bikesa.asn.au<br />

June 20<br />

Rocky Trail<br />

Shimano MTB<br />

Grand Prix<br />

Where: Ourimbah,<br />

NSW<br />

What: Choose between<br />

the Fast GP (four hours)<br />

or Furious GP (seven<br />

hours) in Round 3 of<br />

this fantastic series.<br />

Contact: rockytrail<br />

entertainment.com<br />

July 26<br />

Tour de Logan<br />

Where: Browns<br />

Plains, QLD<br />

What: Ride through<br />

the picturesque rural<br />

suburbs of Logan City<br />

on a 20km, 40km or<br />

100km course. Buddy<br />

up and take advantage<br />

of the group discount.<br />

Contact:<br />

tourdelogan.org<br />


<strong>May</strong> 23<br />

Tri Port Stephens<br />

Where: Port Stephens,<br />

NSW<br />

What: Select from the<br />

Enticer (300m swim,<br />

10km bike, 2km run),<br />

Sprint (750m swim,<br />

20km bike, 5km run) or<br />

Olympic (1.5km swim,<br />

40km bike, 10km run).<br />

Contact: eliteenergy.<br />

com.au<br />

June 7<br />

Coral Coast<br />

Triathlon<br />

Where: Port Douglas,<br />

QLD<br />

What: Featuring three<br />

levels of participation<br />

— Enticer, Sprint and<br />

Olympic — this course<br />

features the incredible<br />

Four Mile Beach.<br />

Contact:<br />

ap.ironman.com<br />

July 26<br />

Sydney Duathlon<br />

Series<br />

Where: Penrith, NSW<br />

What: Line up with<br />

200-plus competitors<br />

in the only winter race<br />

series in NSW. Races<br />

feature a 3.2km run,<br />

19.2km cycle and 3.2km<br />

sprint to the finish.<br />

Contact:<br />

hillstriclub.com<br />

SWIMS<br />

<strong>May</strong> 17<br />

South Head<br />

Roughwater<br />

Where: Sydney, NSW<br />

What: Take on a<br />

testing 10km course<br />

from North Bondi,<br />

into Sydney Harbour<br />

and back to Watsons<br />

Bay. An escort boat<br />

is compulsory.<br />

Contact: southhead<br />

roughwater.com<br />

June 11<br />

Quicksilver<br />

Reef Swim<br />

Where: Green Island,<br />

QLD<br />

What: Warm up on the<br />

Great Barrier Reef with<br />

your choice of either<br />

a 1.5km or 3km swim<br />

in the sparkling tropical<br />

waters off Green Island.<br />

Contact:<br />

ap.ironman.com<br />

July 5<br />

Bali Ocean Swim<br />

Where: Kuta Beach,<br />

Bali<br />

What: Kick winter<br />

in the cods and lap<br />

up the famous Balinese<br />

hospitality as you take<br />

on a 1.2km, 5km or<br />

10km swim that raises<br />

cash for disabled kids.<br />

Contact:<br />

balioceanswim.com<br />


<strong>May</strong> 2-3<br />

True Grit<br />

Where: Adelaide, SA<br />

What: Test yourself<br />

on the first <strong>Australian</strong>designed,<br />

military-style<br />

obstacle course. Using<br />

the local terrain, you’ll<br />

fight your way through<br />

more than 30 obstacles<br />

over a tough 10-12km.<br />

Contact: truegrit.<br />

com.au<br />

June 5-8<br />

Mountain Designs<br />

GeoQuest<br />

Where: Myall Coast,<br />

NSW<br />

What: Team up with<br />

three mates for 48<br />

hours of non-stop<br />

trekking, mountain<br />

biking, sea kayaking<br />

and roping. Hardcore!<br />

Contact: geoquest.<br />

com.au<br />

July 25<br />

<strong>Australian</strong><br />

Outback Marathon<br />

Where: Uluru, NT<br />

What: Experience the<br />

Red Centre on bush<br />

trails and desert tracks.<br />

Event options include<br />

6km and 11km fun runs,<br />

a half marathon and<br />

a tricky full marathon.<br />

Contact:<br />

travellingfit.com<br />

Got an event in your state that MF readers can train for in 2015? Email details to ashley@mensfitnessmagazine.com.au with a couple of good action photos.<br />


●<br />

Hot shot<br />

Uphill<br />

battle<br />

When the snow’s gone, what do you use a ski-jump slope for? That’s the question<br />

that led to the Red Bull 400 at Czech resort Certova Hora. With its combination<br />

of 60˚ incline and soft, leg-sapping surface, you won’t find a more gruelling 400m<br />

race anywhere. “It’s physically and mentally exhausting — I had to dig deep into<br />

my strength and endurance reserves to even get to the halfway point,” says Jan<br />

Kubicek, a winner on the Triathlon European Cup circuit this season. “And that’s<br />

not even the hard part — that comes after the ski jump take-off.”<br />







TO HALFWAY.”<br />

Words Andre Jackson Photographer Red Bull/Jan Kasl (jankaslphoto.com)<br />


Photo<br />

by<br />

@yu<br />

kon<br />

runner<br />

ner<br />

thank you running<br />

You make waking up at still-dark-thirty easy. And with the responsive Ravenna 6<br />

and its extended mid-foot crash pad for dynamic transitions, you’re ready to<br />

go—which is good, since your four-legged friend is impatiently resting his wet<br />

nose on your pillowcase. Learn more at brooksrunning.com.au<br />

Ravenna 6<br />

©2015 Brooks Sports, Inc.<br />





Breakthroughs<br />


John Lawton / Prop styling by Angela Campos/Stockland Martel<br />

LIFT<br />

YOUR<br />

GUT<br />

OFF!<br />

■The most effective way to blast those extra centimetres off your middle? Hit the weights, says<br />

a new study in the journal Obesity. For 12 years, researchers tracked the waist circumference<br />

of 10,500 men who either lifted regularly or did mostly cardio. Result: the cardio group gained<br />

nearly twice as much belly flab as the iron pumpers. “People who weight train have a higher<br />

metabolic rate, and that increases their energy expenditure not just during the workout but<br />

for 48 hours after,” says study head Dr Rania Mekary. Don’t toss your running shoes just yet,<br />

though. “We’re not trying to discredit aerobic activity,” says Mekary. “In fact, we found that<br />

a combination is ideal — you’ll get the best results doing both.” Plus, if you’re looking to shed<br />

more kilos overall, the research found aerobic activity decreased total bodyweight more than<br />

lifting. But, bottom line, lift heavy things and say hasta la vista to those love handles. —KIT FOX<br />


<strong>Fitness</strong><br />

Breakthroughs<br />

Save your<br />

heart with yoga<br />

Don’t worry, you don’t have<br />

■ to get those stretchy little<br />

pants — but you may want to.<br />

A Dutch/US review of 37 studies<br />

on almost 3,000 downward-dogdoers<br />

found that yoga boosts heart<br />

health and prevents cardiovascular<br />

disease as well as any other<br />

exercise, including jogging and<br />

weight training. “With yoga, the<br />

effects of stress can be reduced,<br />

leading to positive impacts,” the<br />

study reports. So, go ahead, get the<br />

pants. Just do those Happy Baby<br />

poses on your own time. SOURCE:<br />


5 Sets beats 3 in the gym<br />

Posse run!<br />

Kill yourself on the belt in a treadmill<br />

class — and have a blast doing it.<br />

The hottest new trend in group fitness is<br />

treadmill classes — gang sweat sessions<br />

where row after row of runners sprint,<br />

jog and climb under neon lights with<br />

party music blasting. We sent our intrepid<br />

Breakthroughs reporter to give it a try.<br />

Here’s how it went.<br />

■ I used to think<br />

treadmills were good<br />

for two things: getting<br />

in a run during a<br />

cyclone and watching<br />

clips of people falling<br />

off them arse over tit.<br />

By far my favourite<br />

YouTube videos are<br />

treadmill fails.<br />

First, you get the<br />

fall — funny enough<br />

on its own, but then<br />

the two-for-one<br />

schadenfreude special<br />

kicks the poor sap<br />

off and into a piece<br />

of dry wall. I crack up<br />

every time.<br />

AUTUMN<br />


GUIDE<br />

2015<br />

That was then. Now,<br />

I truly understand<br />

what karma is. There<br />

are dozens of black<br />

treadmills lined up in<br />

a studio dedicated<br />

solely to re-energising<br />

workouts on this<br />

most monotonous<br />

of all machines.<br />

I climb on, sceptical<br />

that this glorified<br />

conveyor belt can<br />

actually be fun.<br />

Twenty-six minutes<br />

into the half-hour<br />

interval workout, my<br />

treadmill is at a 70%<br />

incline, rotating faster<br />

■ For six months, Brazilian navy cadets<br />

took a break from regular boot camp<br />

workouts to conduct a weight-training<br />

experiment, doing either one, three<br />

or five sets per exercise, and tracking<br />

strength gains.<br />

Result: the five-setters earnt<br />

significantly more muscle mass<br />

than the other two groups, and upped<br />

their five-rep max more as well, the<br />

Journal of Strength and Conditioning<br />

Research reports.<br />

The findings back the “five sets/five<br />

reps” model that trainer Don Saladino<br />

uses for big lifts like the bench press<br />

and squat. But for unilateral movements<br />

like side lunges and one-legged squats,<br />

do just two to three sets, to promote<br />

athleticism, he says: “You aren’t doing it<br />

to build muscle mass.”<br />

than my scrawny<br />

legs can handle —<br />

and I’m a marathoner.<br />

The surround-sound<br />

techno remix climaxes;<br />

the lights pulse wildly.<br />

As sweat drips<br />

onto the display,<br />

I think, “This is it, the<br />

part where some<br />

cruel deity gives a<br />

little cosmic payback<br />

for the time I chainemailed<br />

Treadmill<br />

Fails: The Ultimate<br />

Compilation.”<br />

But amazingly,<br />

I don’t fall. Instead,<br />

the workout ends<br />

and I collapse against<br />

the front handles;<br />

trainer Zack Schares<br />

applauds the eight<br />

of us in the class as<br />

we slow to a steady<br />

patter. My legs are<br />

wobbling like jelly as<br />

I dismount.<br />

That’s when I realise<br />

that the treadmill might<br />

be good for a third<br />

thing: kicking your<br />

body so damn hard<br />

you nearly become a<br />

viral sensation. I really<br />

kind of like that risk.<br />

—KIT FOX<br />

John Lawton / Prop styling by Angela Campos/Stockland Martel; Yoga: Marius<br />

Bugge; Styling by Shandi Alexander; Grooming by Bethany Townes/ABTP.com<br />


fitbit.com<br />

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• Steps, distance,<br />

calories burned<br />

• Continuous<br />

heart rate<br />

• GPS tracking<br />

• Continuous<br />

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Training test<br />

Breakthroughs<br />

Hammie horror: MF ad<br />

director David Lee “bear<br />

crawls”on the Ankorr harness.<br />

Pain<br />

school<br />

Are you in shape for combat? MF kits<br />

up for frontline training with BattleFit<br />

creator Andrew Pap.<br />

■ “I want nothing<br />

less than 110%!”<br />

barks BattleFit<br />

creator Andrew Pap.<br />

The ex-<strong>Australian</strong><br />

Army infantryman<br />

is laying down the<br />

law for his militarystyle<br />

program, which<br />

consists of three<br />

hardcore workouts:<br />

bodyweight, Ankorr<br />

and weights.<br />

Based on the NSW<br />

Central Coast, Pap,<br />

25, runs a 10-week<br />

progressive fitness<br />

program, combining,<br />

he says, “everything<br />

I learnt in the army”.<br />

That means full-on<br />

training and mental<br />

toughness.<br />

Today’s session,<br />

held at Flow Athletic<br />

gym in Paddington,<br />

Sydney, and<br />

sponsored by IsoWhey<br />

Sports, is chocka<br />

with both: 40 minutes<br />

of muscle-groaning,<br />

mind-blowing hell.<br />

The Ankorr — a type<br />

of resistance harness<br />

which enables you<br />

to move in different<br />

planes — tests leg<br />

strength and mobility.<br />

On it, the guys from<br />

the MF office attempt<br />

a three-minute set<br />

of army-style “bear<br />

crawls” interspersed<br />

with squat jumps.<br />

It’s not exactly war,<br />

but it sure feels like<br />

muscle murder.<br />

The idea, Pap says,<br />

is to “keep heartrates<br />

high and keep the mind<br />

activated, so that you<br />

can take in commands<br />

while you’re fatigued”.<br />

But it’s hard to<br />

hear anything when<br />

your hammies are<br />

screaming in pain. It<br />

is, MF page designer<br />

Tony Temple says, as<br />

if “your legs are lactic<br />

acid bombs by the end<br />

of it”. But it’s excellent<br />

for core and lowerbody<br />

strength.<br />

A series of taxing<br />

lateral hops, box jump<br />

burpees, Concept2<br />

rowing, dumbbell<br />

snatches, kettlebell<br />

swings and sumo<br />

squats round out<br />

the session but the<br />

real killer is the “rock<br />

press”. It entails<br />

bending over, placing<br />

hands on the floor,<br />

then pushing back<br />

up, rocking back and<br />

forward on the toes.<br />

The effect is megaintense<br />

on shoulders<br />

and neck: it is easy to<br />

forget the human head<br />

weighs more than 5kg.<br />

Three minutes of this<br />

hurting combined with<br />

“explodes” — a type<br />

of jump squat where,<br />

airborne, feet are<br />

clicked together — is<br />

Rooted: Andrew<br />

Pap (centre) with<br />

the sweaty MF crew.<br />




a total body-slammer.<br />

Pap says his fitness<br />

philosophy is based<br />

on the notion that<br />

getting in shape is a<br />

holistic experience:<br />

“A lot of people start<br />

from scratch and say<br />

this is my year, I’m<br />

motivated, I’m going to<br />

turn it around.<br />

“They go hard but<br />

they’re all training, no<br />

recovery, no nutrition<br />

— it’s not training<br />

smooth. You need<br />

to refer yourself to<br />

health professionals,<br />

so you get the right<br />

techniques in place.<br />

At the end of the<br />

session, the MF guys,<br />

panting and dribbling<br />

like bloodhounds,<br />

grope for their water<br />

bottles and down<br />

IsoWhey 100% Lean<br />

WPI protein shakes.<br />

Although none of<br />

them are fit enough yet<br />

to man an <strong>Australian</strong><br />

Army frontline, Pap<br />

is pleased with what<br />

he’s seen. “They<br />

stayed motivated<br />

right to the finish<br />

and that’s how you<br />

get the best results.<br />

Well done, guys.”<br />

Andrew Pap is an<br />

IsoWhey® Sports<br />

ambassador, the<br />

creator of BattleFit<br />

Australia (andrewpap.<br />

com.au) and a star of<br />

ESPN’s search4hurt.<br />



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Brain<br />

Breakthroughs<br />

Head-butt<br />

bad thoughts<br />

with a few<br />

minutes of<br />

chilling out<br />

QUICK<br />





YOUR<br />


■<br />

Spending just a few<br />

moments focusing on<br />

present thoughts, emotions and<br />

sensations doesn’t only calm the<br />

brain and soothe the spirit, it can<br />

actually short-circuit racial bias<br />

and fight drug dependency. In<br />

one new study on mindfulness,<br />

a practice that became popular<br />

in the late ’70s, subjects who<br />

spent 10 minutes listening to a<br />

“mindful” meditation before<br />

viewing pictures of black and<br />

white faces exhibited far fewer<br />

automatic negative associations<br />

— ie, less prejudice — than a group<br />

who hadn’t meditated, Central<br />

Michigan University in the US<br />

reported. In a second study, at<br />

the University of Utah College<br />

of Social Work, drug addicts who<br />

learnt a “mindful savouring”<br />

practice — focusing on a pleasant<br />

experience, like being in nature or<br />

with a loved one, and the textures,<br />

smells and colours related to<br />

it — showed more excitement<br />

in the pleasure centres of their<br />

brains, which lowered their<br />

craving for drugs, says study<br />

author Dr Eric Garland. Of course,<br />

you don’t have to be a racist<br />

or opiate fiend to experience<br />

the benefits of mindfulness.<br />

Instead of going through your<br />

day on autopilot, take a few<br />

minutes to calmly zero in on the<br />

details of your surroundings,<br />

or just channel a particularly<br />

positive or uplifting memory.<br />


Left-handers earn<br />

10-12% less than<br />

righties, a data<br />

analysis by US<br />

economist Joshua<br />

Goodman has<br />

found — possibly,<br />

he says, because<br />

being left-handed<br />

can create learning<br />

difficulties. “It<br />

never hurt me,”<br />

said Michelangelo,<br />

Rod Laver, Allan<br />

Border and Robert<br />

De Niro,<br />

PERK UP!<br />




■ If you’re fond of<br />

an early-morning<br />

cuppa or two, you<br />

may be cutting<br />

your chance<br />

of developing<br />

Alzheimer’s disease<br />

by about 20%.<br />

Both caffeine<br />

and polyphenols,<br />

compounds found<br />

in high quantities<br />

in coffee, have a<br />

protective effect on<br />

the brain, according<br />

to a new report<br />

presented at the<br />

Alzheimer Europe<br />

Annual Congress.<br />

Polyphenols fight<br />

inflammation and<br />

the deterioration<br />

of brain cells, and<br />

caffeine prevents<br />

amyloid plaques<br />

and neurofibrillary<br />

tangles — both of<br />

which are strongly<br />

linked to the<br />

development of<br />

Alzheimer’s disease<br />

— from forming in<br />

the brain.<br />

But to be safe,<br />

stick to no more<br />

than three daily<br />

coffee hits. Other<br />

recent studies have<br />

found that drinking<br />

four or more cups a<br />

day could decrease<br />

bone density;<br />

increase indigestion,<br />

palpitations,<br />

tremors, headaches<br />

and insomnia; and<br />

even raise your risk<br />

of death slightly if<br />

you’re under 55.<br />

Drink responsibly!<br />

MIGHTY<br />

(SMART)<br />


THE DAY?<br />

■ Prone to<br />

nightmares? Try<br />

not to dwell on this.<br />

There’s a lab full<br />

of mice at New<br />

York’s University of<br />

Rochester Medical<br />

Center that have<br />

been genetically<br />

engineered to have<br />

human brain cells<br />

that make them<br />

demonstrably<br />

smarter than other<br />

lab mice — or any<br />

other lab animals,<br />

for that matter.<br />

Researchers<br />

who conducted the<br />

study, published<br />

in The Journal of<br />

Neuroscience, hope<br />

these humanised<br />

mice will give them<br />

better insight into<br />

human diseases<br />

like cancer, heart<br />

disease and<br />

Alzheimer’s.<br />

But putting<br />

human cells into<br />

animal brains is<br />

challenging ethical<br />

standards, forcing<br />

scientists and<br />

ethicists to ask if<br />

the rights of these<br />

“uplifted animals”<br />

need to be clarified,<br />

says Jamais Cascio<br />

of the Institute for<br />

Ethics and Emerging<br />

Technologies.<br />

Stay tuned.<br />

Corbis<br />


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Fighting fit<br />

Breakthroughs<br />

A taste of leather. Mark<br />

Hunt smashes Fabricio<br />

Werdum in UFC 180.<br />

Hardcore mates.<br />

Mark Hunt and<br />

Richie Cranny.<br />

but two different sports [Hunt was a top-ranked<br />

kickboxer] so it’s a battle. The hardest part is the<br />

training; the fighting is the icing on the cake.<br />

RC Are your fight camps getting shorter?<br />

MH I train with a great group of guys and I train<br />

a lot smarter nowadays, not busting my arse.<br />

I’m still training really hard but just in a different<br />

way, looking after my body the best I can.<br />

RC With all the negative press associated with<br />

MMA and the PEDs [performance enhancing<br />

drugs], does it bother you that you could be<br />

facing someone in the cage who is taking them?<br />

MH I can’t worry about what other people<br />

are doing. If they cheat to achieve their<br />

goals in life then that’s up to them but when<br />

they look back at all their wins and titles,<br />

they know they got there by cheating.<br />

On the Hunt<br />

Sydney fighter Mark Hunt will headline the UFC’s Adelaide debut on <strong>May</strong> 10. Wimp 2<br />

Warrior creator and MF’s MMA editor Richie Cranny gets the lowdown on his prep<br />

for the bout with American Stipe Miocic.<br />

RICHIE CRANNY How excited are you to<br />

be part of the first UFC event in Adelaide?<br />

MARK HUNT It’s great to fight at home. I’m<br />

looking forward to moving up the rankings. [Mark<br />

is ranked fifth-best heavyweight in the world.]<br />

RC In December 2013, in Brisbane, you fought<br />

Antonio Silva. Anyone watching that epic battle<br />

who wasn’t sold on the sport would have gone<br />

one of two ways: either completely rapt or turned<br />




off. Have you had any feedback from that fight?<br />

MH It was a great fight [it was declared a draw<br />

after a blood-spattered contest]. I think if you<br />

watch a fight and you feel a bit emotional, it<br />

turns something inside you. There are always<br />

some negative reactions. We have to accept<br />

that not everyone will love our sport.<br />

RC I nearly had my UFC media accreditation<br />

revoked that night because I couldn’t<br />

contain myself in the press pit. It was the<br />

best atmosphere I’ve felt in a sporting<br />

arena. Was it your hardest fight to date?<br />

MH No, it was a hard fight but the fight with<br />

myself is the hardest — my day-in, day-out battle.<br />

RC Preparing for a fight or just in general?<br />

MH In general. I’m 40 now. I’ve been doing this<br />

for 25 years; 15 years at the top in not just one<br />

RC Your next opponent, Stipe Miocic,<br />

has a 12-2 record. How will you fight him?<br />

MH He is a world-class fighter, just not as good<br />

as me, but that’s the way I feel about everyone.<br />

He’s above me in the rankings so a win gets<br />

me in line for another shot at the title.<br />

RC Lastly, mate, when are we going to have<br />

you back as a guest coach on Wimp 2 Warrior?<br />

MH I would love to come over and meet the<br />

guys, Richie. Thanks for inviting me.<br />

To get cage-side commentary of the<br />

Hunt vs Miocic fight on <strong>May</strong> 10, follow<br />

Richie and MF on Twitter: @RichieCranny<br />

and @mensfitnessAU.<br />


Coach Richie Cranny’s<br />

program to get you in shape<br />

for combat.<br />



● Battle Ropes Mix up the movements<br />

— slams, snakes, single arms.<br />

● Tractor Tyre Flips If short<br />

on space, flip back and forth.<br />

● Box Jumps Don’t jump too high, instead<br />

start and finish each rep in a squat position.<br />

● Torsonator Avoid using your arms,<br />

instead concentrate on isolating your torso<br />

for maximum effect. Start with standard<br />

rotations and add a 10kg plate.<br />

● Kettlebell Farmer’s Walk Use two bells<br />

you can just about hold onto for the full 60 seconds.<br />

To increase intensity, add a weighted vest.<br />

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Nutrition<br />

Breakthroughs<br />

Curried rats<br />

helping cure<br />

PTSD?<br />


BEAT BAD<br />




EVERY DAY.<br />

■ Could an<br />

ingredient in<br />

curry erase scary<br />

memories?<br />

US scientists<br />

gave rats electric<br />

jolts and played a<br />

sound at the same<br />

time, so they’d link<br />

the two; after a<br />

while, they played<br />

the sound without<br />

the shocks and<br />

the rats still froze,<br />

frightened, in their<br />

little rat tracks.<br />

The team then<br />

switched up<br />

the rats’ food,<br />

feeding one<br />

group curcumin,<br />

a compound in<br />

the Indian spice<br />

turmeric, an<br />

ingredient in curry.<br />

When the sound<br />

was later played<br />

again, the rats<br />

eating regular food<br />

still froze with fear,<br />

but those eating<br />

curcumin didn’t<br />

— a sign that their<br />

memory of the<br />

earlier experiment<br />

had vanished.<br />

Speculation<br />

is that curcumin<br />

may stop the brain<br />

from storing fearrelated<br />

memories<br />

and could be used<br />

to treat conditions<br />

like post-traumatic<br />

stress disorder.<br />

While the rats<br />

consumed mega<br />

doses of curcumin,<br />

humans would<br />

likely need less.<br />

“Many curcumin<br />

formulations on the<br />

market today, like<br />

95% C3 Complex<br />

with Bioperine,<br />

Longvida or<br />

Theracurmin, have<br />

been modified<br />

to increase<br />

absorption” and<br />

could work at much<br />

lower doses, says<br />

study head Dr<br />

Glenn E Schafe.<br />

We’re taking<br />

some on our next<br />

eHarmony date.<br />

■In a recent US Penn State University study, 45<br />

overweight subjects were given three cholesterollowering<br />

diets with the same number of calories: one<br />

An avocado<br />

diet that was low in fat and two that were moderately<br />

a day keeps high in fat and included either avocado or nuts and oils.<br />

After five weeks, the avocado diet was most effective in<br />

the LDL away lowering “bad” cholesterol, or LDL. The study suggests<br />

that it’s the compounds in avocado — not just its healthy<br />

fat content — that make it so successful in lowering LDL.<br />

“Avocados house more phytosterols [one-half an avocado has 57mg], a plant<br />

compound linked with cholesterol reduction, than any other fruit,” it states.<br />

Still, this isn’t a free pass to load up on chips and guacamole. Study subjects ate<br />

two healthy meals a day, like chicken salad and turkey tacos, each with half an<br />

avocado; we also suggest this breakfast combo: a slightly scooped-out avocado<br />

half with an egg cracked in it, which is then baked at 220° for 15–20 minutes.<br />

It’s alive! The<br />

“Kalette”, a new<br />

brussels sproutkale<br />

creation.<br />



■ Brussels sprouts<br />

can be something<br />

of an acquired taste;<br />

and who hasn’t left<br />

kale in the fridge<br />

so long it could do<br />

double-duty as<br />

garden mulch?<br />

So it’s big news in<br />

the vegetable world<br />

that a brand-new<br />

brussels sprouts–<br />

kale crossbreed<br />

has been created,<br />

and it’s milder and<br />

sweeter-tasting<br />

than you’d guess<br />

from its parentage<br />

— yet every bit as<br />

full of vitamins,<br />

minerals and other<br />

nutrients.<br />

“Kalettes”, as<br />

Ocean Mist Farms<br />

has dubbed the<br />

newfangled<br />

cabbage-family<br />

food (somewhat<br />

unimaginatively, we<br />

think — we’d have<br />

chosen something<br />

more memorable, like,<br />

say...“Ka- sprizzles”)<br />

have 45 calories per<br />

1 cups and deliver 4%<br />

of daily vitamin C and<br />

120% of vitamin K.<br />

Use them in stirfries<br />

and salads or<br />

steam, sauté, roast<br />

or even grill them<br />

up as a side.<br />

Travis Rathbone / Food styling By Roscoe Betsill; Kalette: Brian Klutch<br />



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making it your perfect workout partner.<br />

• Flexible design fits comfortably and stays put<br />

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• Armband secures your smartphone and reverses<br />

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Game Changers<br />

AUTUMN<br />


GUIDE<br />

2015<br />

Switch to<br />

sole power<br />

Recharge your running<br />

with the best new shoes<br />

for the road, track or trail.<br />

The new golden age of the running<br />

■ shoe is upon us. Now more than<br />

ever, athletic shoemakers are using the<br />

power of actual data — human and<br />

otherwise — to create footwear that can<br />

help you correct your form, boost speed<br />

and improve overall performance. On<br />

these pages, you’ll find four brand-new<br />

models to help you take your running to<br />

the next level.<br />

Hit the ground running.<br />

Adidas’ Ultra Boost technology fills the<br />

sole with thousands of microcapsules<br />

to absorb the shock of the road.<br />

Randi Berez<br />


BEST FOR<br />


Adidas Ultra Boost<br />

SEE PAGE 30<br />

■ Adidas is calling<br />

this shoe, with its<br />

energy-returning Ultra<br />

Boost technology,<br />

not just the brand’s<br />

most technologically<br />

advanced running shoe,<br />

but its best running<br />

shoe ever. With 3,000<br />

microcapsules in the<br />

sole (up from 2,000<br />

in previous models),<br />

a sticky outsole for<br />

heightened traction<br />

and feel and an<br />

extremely comfortable<br />

Primeknit upper, it’s<br />

made believers out of<br />

us as well.<br />

$220, adidas.com.au<br />

1<br />








2<br />

John Lawton/ Previous page: Styling by Keica Clark/Celestine Agency; Stills: Prop styling by John Olson/Halley Resources<br />

BEST FOR<br />


1) New Balance<br />

Fresh Foam Zante<br />

■ Imagine watching<br />

a car go so fast that<br />

superficial components<br />

start peeling off its<br />

body. Same idea here.<br />

New Balance created<br />

its Fresh Foam Zante by<br />

studying the foot strikes<br />

of superfast runners<br />

to come up with this<br />

streamlined, minimalist<br />

design (in appearance,<br />

anyway — NB’s Fresh<br />

Foam still provides a<br />

superplush ride). $150,<br />

newbalance.com.au<br />

BEST FOR<br />


2) Brooks Transcend 2<br />

■ This everyday trainer<br />

stabilises the foot with<br />

Brooks’ Guide Rail<br />

support system, which<br />

wraps around the shoe to<br />

keep your stride properly<br />

aligned as fatigue sets<br />

in and form breaks<br />

down. The heel-to-toe<br />

transition is quick and<br />

smooth and the locked<br />

fit allows you to turn and<br />

cut at speed, making it a<br />

great trail shoe. $279.95,<br />

brooksrunning.com.au<br />


3) Hoka One One<br />

Challenger ATR<br />

■ Hoka is still the gold<br />

standard in maximalist<br />

running shoes. Fans of extra<br />

cushioning eyeing their<br />

local trails will rejoice at<br />

the release of an off-road<br />

version of Hoka’s awardwinning<br />

Clifton shoe, made<br />

with a roomy forefoot area<br />

and the brand’s signature<br />

rockered profile that<br />

provides a smooth, rolling<br />

sensation as you run.<br />

$189.95, shop.hokaoneone.<br />

com.au/mens-trail/<br />

3<br />


● Game Changers<br />

Cardio<br />







Climb<br />

over<br />

plateaus<br />

The vertical climber may beat<br />

the treadmill as an efficient fatand<br />

calorie-burning furnace.<br />

By Sean Hyson<br />

“Which cardio machine burns the<br />

■ most fat?” It’s a personal trainer’s<br />

least favourite question because there’s<br />

no right answer. Still, research suggests<br />

there may be a winner in the fat- burning<br />

sweepstakes after all, and surprise:<br />

it’s the vertical climber (of which<br />

VersaClimber is the leading brand).<br />

Yes, that odd-looking contraption in<br />

the corner of your gym that resembles<br />

the Leaning Tower of Pisa may be the<br />

most underrated and effective tool<br />

yet for getting lean. A US study found<br />

that subjects’ maximal heartrates<br />

were jacked up higher when doing<br />

VersaClimber intervals than when<br />

running intervals on a treadmill, and<br />

their VO2 max — a measure of how fast<br />

the body consumes oxygen, which<br />

correlates with calories burnt — was<br />

“significantly greater” when climbing<br />

than when training on a treadmill or<br />

a rowing machine.<br />

James Michelfelder/ Styling by Delvin Lugo; Grooming by Lydia F. Sellers Exclusive Artists using NARS and Malin + Goetz<br />


“The VersaClimber<br />

burns more calories<br />

than anything else<br />

out there,” says<br />

Jason Walsh, a<br />

trainer who teaches<br />

cardio classes<br />

exclusively with the<br />

VersaClimber. “I’d<br />

estimate between<br />

600–800 for a<br />

30-minute session.”<br />

The body position,<br />

at a 75-degree tilt as<br />

opposed to seated on<br />

a rower or exercise<br />

bike — is rare among<br />

cardio machines;<br />

the vertical climber<br />

also offers no impact,<br />

which relieves the<br />

joints. As a result,<br />

“it allows greater<br />

range of motion,<br />

utilising push-and-<br />

pull movements that<br />

work the shoulders,<br />

torso, hips and legs,”<br />

Walsh says.<br />

“Sure,” you say.<br />

“But can’t the same<br />

be said for the<br />

elliptical?” Not quite.<br />

The vertical climber<br />

has no speed limit;<br />

the handles and<br />

pedals move as fast<br />

as you’re able to<br />

push, allowing for<br />

greater progression<br />

and variance in<br />

workout intensity.<br />

And adjusting your<br />

speed down doesn’t<br />

have the lag time<br />

associated with<br />

other machines<br />

like a treadmill, on<br />

which you hit the<br />

down button and five<br />

seconds later it slows<br />

its pace.<br />

And therein lies<br />

the true magic of<br />

the vertical climber:<br />

not just its ability<br />

to burn calories,<br />

but its potential to<br />

keep you interested<br />

in burning them —<br />

safely — workout<br />

after workout, until<br />

you see results.<br />

Sample Vertical Climber Workout<br />

Get ripped with this 30-minute routine.<br />

WARMUP<br />

■ Perform long-range strokes<br />

(about 50cm) for 4min at a pace<br />

of 40m/min<br />

3MIN TOTAL<br />

■ 45sec of short-range strokes<br />

(about 30cm), 70m/min<br />

■ 45sec long-range strokes,<br />

40m/min<br />

■ Repeat both intervals once more<br />

REST 30SEC<br />

3MIN TOTAL<br />

■ 30sec short-range strokes,<br />

70m/min<br />

■ 30sec short-range strokes,<br />

50m/min<br />

■ Repeat twice more<br />

REST 30SEC<br />

4MIN TOTAL<br />

■ 20sec short-range strokes,<br />

75m/min<br />

■ 10sec short-range strokes,<br />

40m/min<br />

■ Repeat both intervals 7 more times<br />

REST 1MIN<br />

3MIN TOTAL<br />

■ 30sec long-range strokes,<br />

45m/min<br />

■ 60sec long-range strokes,<br />

70m/min<br />

■ Repeat once more<br />

4MIN TOTAL<br />

■ 4min short-range strokes,<br />

50m/min<br />

REST 30SEC<br />

3MIN TOTAL<br />

■ 20sec short-range strokes,<br />

75m/min<br />

■ 60sec short-range strokes,<br />

45m/min<br />

■ Repeat once, then perform the<br />

20sec interval one time<br />

REST 30SEC<br />

3MIN TOTAL<br />

■ 45sec short-range strokes,<br />

40m/min<br />

■ 30sec long-range strokes,<br />

80m/min<br />

■ Repeat once more, then perform<br />

the 45sec interval one last time<br />

Marius Bugge / Styling by Shandi Alexander; Grooming by Bethany Townes/ABTP.com; Portrait: Sean Hyson<br />

HARD<br />

FACTS<br />








I LIFT?”<br />

■ Research shows<br />

that dynamic<br />

stretching, where<br />

you actively take<br />

a joint through its<br />

full range of motion<br />

(ie, stretching while<br />

moving — think<br />

of a leg swing), is<br />

A-OK for improving<br />

flexibility before a<br />

lifting session. But<br />

static stretching<br />

— where you get<br />

into the stretched<br />

position and hold it<br />

— may not be.<br />

A 2013 study in the<br />

Journal of Strength<br />

& Conditioning<br />

Research found that<br />

subjects who staticstretched<br />

before<br />

lifting still made<br />

strength gains but<br />

not as dramatically<br />

as those who did<br />

no stretching at all.<br />

Since stretching<br />

relaxes and<br />

elongates muscles, it<br />

seems to temporarily<br />

reduce their ability to<br />

produce force; so to<br />

maximise your lifting,<br />

you should do it after<br />

training or at another<br />

time entirely.<br />

However, in my<br />

opinion, there’s one<br />

notable exception.<br />

If your muscles are<br />

too tight to let you<br />

perform certain<br />

exercises properly,<br />

you’ll need to stretch<br />

beforehand — both<br />

dynamically and<br />

statically — to<br />

improve your<br />

mobility. Yes, you<br />

may compromise<br />

strength, but you’ll<br />

increase safety,<br />

which is far more<br />

important.<br />

Sean Hyson is<br />

the Men’s <strong>Fitness</strong><br />

training director and<br />

author of 101 Best<br />

Workouts of All Time.<br />

101bestworkouts.com.<br />


● Game Changers<br />

Eat well<br />

Running on full<br />

Whether it’s a local charity race or an elite marathon, this<br />

is the perfect pre-race breakfast.<br />

There’s no magic elixir in elite runners’<br />

breakfasts (we’re not counting the dopedup<br />

cheaters who eventually get caught); no<br />

T essence of cow heart or beetle-wing extract<br />

with mysterious performance benefits. The<br />

perfect breakfast is simple — boring, even.<br />

“Simplicity is king,” says Brendan Gregg, a professional<br />

runner and coach who has a PB of 13:46:49 in the 5K. The<br />

rules for the perfect pre-race meal according to Gregg? Keep<br />

it high in carbs, easily digestible and familiar, and eat it at<br />

least an hour before the gun goes off. With that in mind, try<br />

this nutritionist-backed and runner-approved meal to nab<br />

a PB at any distance.<br />


PRE-RACE<br />


SIMPLE — AND<br />




Whole-wheat Bagel<br />

Drizzled in Honey<br />

■ This is your main fuel<br />

cell — the energy reserve<br />

your body will use first<br />

after the race starts,<br />

because carbs burn<br />

more efficiently than fat<br />

and protein. “It’s almost<br />

universal practice for<br />

runners to eat a high-carb,<br />

low-fat breakfast,” says<br />

nutritionist and running<br />

coach Matt Fitzgerald.<br />

He recommends eating<br />

about 100g of carbs before<br />

a race of any length. This<br />

bagel with honey accounts<br />

for nearly 70% of that.<br />

Banana<br />

■ With about 27g of carbs,<br />

a banana should get you<br />

closer to the ideal 100g<br />

level, but it also does<br />

another important job —<br />

it fills you up. Runners on<br />

half- or full marathons<br />

will spend several hours<br />

gulping down only energy<br />

gels and sports drinks;<br />

whole foods like fruit give a<br />

little weight to the stomach<br />

before you toe the line,<br />

says Gregg.<br />

Feel the burn, fuel the fire<br />

If you’re running a 5K/10K<br />

AUTUMN<br />


GUIDE<br />

2015<br />

Finish strong by following these<br />

race-time nutrition and hydration<br />

guidelines from Dr Matt Pahnke,<br />

principal scientist at the Gatorade<br />

Sports Science Institute.<br />

Stoked with Coke.<br />

Some ultrarunners<br />

swear by the cola<br />

for its sugar-fuelled<br />

energy hit.<br />

Coffee<br />

■ Research has proved<br />

that caffeine boosts<br />

performance. In a recent<br />

study in Physiology and<br />

Behavior, coffee-fuelled<br />

cyclists rode up to 2%<br />

faster than decaffed<br />

bikers. Fitzgerald<br />

recommends drinking a<br />

cup an hour before a race<br />

starts, but be warned:<br />

coffee is a diuretic, so test<br />

how it sits in your stomach<br />

during training or you<br />

could end up on the pot<br />

instead of at the line<br />

at race time.<br />

Beetroot Juice<br />

■ This newcomer to the<br />

runner’s morning spread<br />

was shown to boost<br />

endurance by up to 16% in<br />

a British study. Beetroot<br />

is packed with nitrates,<br />

which, during exercise,<br />

convert into nitric oxide<br />

— a vital component in<br />

muscle contraction and<br />

oxygen circulation. Tip:<br />

try BeetElite NeoShot,<br />

a concentrated beetroot<br />

powder you mix with<br />

water to make a 130ml shot<br />

equivalent to eating six<br />

whole beetroots — about<br />

the same as a full litre of<br />

beetroot juice, but with<br />

a fraction of the calories.<br />

> These races are too short to warrant<br />

gels, chews or sports drinks. Include<br />

carbs in your pre-race breakfast, and<br />

grab water from aid stations if you’re<br />

feeling thirsty.<br />

If you’re running a half-marathon<br />

> If your projected finish time is within one<br />

to two hours, take 30g carbs per hour;<br />

take 60g per hour if your slower pace puts<br />

you at a finish time between two and three<br />

hours. Take one to two cups of fluid at each<br />

aid station. You goal: don’t lose more than<br />

2–3% of your bodyweight during the race.<br />

If you’re running a marathon<br />

> Up your fuel intake to approximately 90g<br />

of carbs per hour if you’ll be running for<br />

2.5 hours or longer. Follow half-marathon<br />

hydration rules, but consider a sports drink<br />

to help offset the electrolytes lost via sweat.<br />

If you’re tough — or crazy — enough<br />

to run an ultramarathon<br />

> The nutrition game gets a lot wackier<br />

when you have to push through 80 or<br />

160 kilometres. On the course, pro<br />

ultramarathoner Adam Campbell gulps<br />

flat Coke — unfizzed so it won’t spray<br />

everywhere while he carries it on the run —<br />

because of the high sugar content; he calls it<br />

“rocket fuel” and says the drink gives him an<br />

immediate energy boost. These endurance<br />

athletes burn almost everything they<br />

consume by midrace, so Campbell also pops<br />

gummy bears, while ultramarathon legend<br />

Dean Karnazes has been known to down<br />

pizza on the trail.<br />

Jarren Vink / Food styling by Alison Attenborough<br />


● Game Changers<br />

Rush<br />

Gnarly!<br />

Your adrenaline-kick bucket list. By Noah Davis<br />

Taking a holiday<br />

anytime soon?<br />

This time, ditch<br />

the sunbaking<br />

and try something<br />

a little — OK, a lot —<br />

more thrilling. We<br />

scoured the globe<br />

to find seven of the<br />

biggest, baddest,<br />

fastest, most<br />

extreme rushes<br />

you can live<br />

through (though<br />

don’t quote us<br />

on that), each<br />

one guaranteed<br />

to kick your<br />

adrenal gland<br />

into overdrive.<br />

1<br />

BASE jump — no<br />

permit needed<br />



IDAHO, US<br />

PRICE: FROM $399<br />


Back to BASE-ics.<br />

Skip the expense<br />

of taking a plane<br />

by BASE jumping<br />

off something<br />

high, like the<br />

Perrine Memorial<br />

Bridge in Idaho.<br />

WHY: BASE jumping is<br />

skydiving sans airplane<br />

(BASE is an acronym for<br />

building, antenna, span<br />

and earth), the ground<br />

rushing at you from<br />

your low-altitude<br />

takeoff. It’s for experts<br />

only, except at the<br />

Perrine Memorial<br />

Bridge, nearly 160m<br />

above the Snake River.<br />

A tandem jump offers<br />

all of the terror without<br />

requiring any of the<br />

past experience you’d<br />

usually need to BASE<br />

jump, and the bridge<br />

is a great place to learn<br />

how to do it. Strap in<br />

and hang on.<br />

Corey Rich/Getty Images<br />


GOT $13,000<br />

TO FLY A<br />


NYET? THEN<br />


CROCS, OR<br />



IN YOUR<br />

MOUTH.<br />

Go the distance. The destination<br />

marathon<br />

is officially a thing now.<br />

Clockwise from top<br />

left: the Pikes Peak<br />

Marathon, the Mount<br />

Desert Island Marathon,<br />

the Chicago Marathon.<br />

Have a death wish?<br />

Clockwise, from top left:<br />

Swim with just a thin veil<br />

of acrylic between you<br />

and a crocodile; graze the<br />

ground bungee jumping<br />

in Macau; shoot across<br />

Russia in a Soviet-era<br />

fighter jet, at a kilometre<br />

per second;<br />

Clockwise from top left: HO/Reuters/Corbis; Bungee Jump Courtesty of Macau Tower; George Hall/Corbis.<br />

2<br />

Dive with the crocs<br />



DARWIN, NT<br />

PRICE: FROM $120<br />


WHY: Picture this: the<br />

only thing between you<br />

and a 5m saltwater<br />

croc, one of the<br />

deadliest, meanest and<br />

most vicious prehistoric<br />

predators on the planet,<br />

is a cylinder of thin<br />

acrylic. Welcome to the<br />

Cage of Death, which<br />

offers a 360-degree<br />

view of the 200 massive<br />

creatures swimming by,<br />

being fed by handlers to<br />

encourage movement<br />

but eyeing you as a<br />

potential meal for a<br />

whole 15 minutes. Dive<br />

by yourself or with a<br />

friend. We strongly<br />

recommend the latter.<br />

3<br />

Gawk at geysers<br />

on your treadly<br />



PRICE: FROM $135<br />


WHY: Mudholes,<br />

geysers, hot springs...<br />

Rotorua ticks all the<br />

speccy geographical<br />

boxes. Add in 140km of<br />

purpose-built mountain<br />

biking trails, unbeatable<br />

riding surfaces and<br />

well-draining volcanic<br />

soils, and you have a<br />

cyclist’s wet dream.<br />

Most of the trails<br />

are located in the<br />

Whakarewarewa<br />

Redwood Forest, which<br />

is chocka with the kind<br />

of thrilling scenery<br />

iPhone cameras —<br />

and your significant<br />

other — will love.<br />

mtbrotorua.co.nz<br />

4<br />

Bungee jump the<br />

Macau Tower<br />


PRICE: FROM $386<br />


WHY: Borderlineinsane<br />

extreme-sports<br />

entrepreneur AJ<br />

Hackett saw the Macau<br />

Tower stretching more<br />

than 330m into<br />

the sky and thought,<br />

“Let’s bungee off<br />

that baby.” The New<br />

Zealander and his<br />

team designed a<br />

special cord, cable<br />

and recovery system,<br />

found a platform more<br />

than 250m off the<br />

ground, and created<br />

the highest bungee<br />

jump in the world. (And<br />

it’s worth springing for<br />

the photos, video and<br />

GoPro footage for an<br />

extra $90.)<br />

5 6 7<br />

Fly in a MiG-29<br />

fighter jet<br />



PRICE: FROM $13,000<br />



WHY: Top Gun, Russian<br />

style. The MiG-29<br />

might be a relic from<br />

the Cold War, but<br />

its famous turbojet<br />

engines and ridiculous<br />

power-to-mass ratio<br />

make it one of the most<br />

manouverable planes<br />

on the planet. Fly<br />

over Russia at two<br />

times the speed of<br />

sound while imagining<br />

yourself and Comrade<br />

Goose in life-and-death<br />

air-to-air combat.<br />

Supersonic travel for<br />

civilians in an awesome<br />

old-school clunker.<br />

A must-do.<br />

Zip-line at 160 km/h<br />




PRICE: FROM $90<br />


(MAN)<br />

WHY: This is your<br />

typical backyard zip<br />

line, except instead of<br />

travelling from your<br />

tree fort to the ground,<br />

you fly over Wales’<br />

Penrhyn Quarry (once<br />

the largest quarry in the<br />

world) and the Welsh<br />

coastline for a kilometre<br />

at speeds reaching<br />

160km/h. Included are<br />

goggles, a safety helmet<br />

and a flying suit that’s<br />

wind- and showerproof.<br />

If you’re nervous, you<br />

can start with the Little<br />

Zipper ride, which<br />

maxes out at 75km/h.<br />

But really, who wants<br />

to start slow?<br />

Heli-snowshoeing<br />



PRICE: FROM $472<br />


(ZQN)<br />

WHY: Start your<br />

heli-snowshoeing<br />

adventure right on<br />

top of the universe,<br />

surrounded by jagged<br />

mountain peaks and<br />

obscure little furry<br />

animals only hungry<br />

yetis and action-hero<br />

movie stars get to see.<br />

Slip on a pair of<br />

slim-line snowshoes<br />

and glide across the<br />

freezing white stuff<br />

for the ultimate<br />

high-altitude, high-thrill<br />

experience, just a<br />

couple of jet hours<br />

from the east coast<br />

of Australia.<br />

snowshoeing.co.nz<br />


● Game Changers<br />

No obstacle too great<br />

AUTUMN<br />


GUIDE<br />

2015<br />

Preparation is everything. Guy<br />

Andrews puts in the hard yards<br />

for the Bravo Team Challenge.<br />

Tough Guy<br />

Three-time <strong>Australian</strong> Ironman champion and multisport<br />

legend Guy Andrews reveals his obstacle-racing tips<br />

ahead of the inaugural Bravo Team Challenge.<br />

You’re still racing in tris,<br />

multisport, adventure<br />

and off-road triathlons.<br />

What’s the secret to<br />

staying fit at 44?<br />

Variety — keep things<br />

interesting. I come<br />

from a multisport<br />

background, so I can<br />

work out with different<br />

skills every day: cycling,<br />

paddling, surfing,<br />

running... That’s why<br />

I love things like the<br />

Bravo Team Challenge<br />

— you don’t know what<br />

the course is really<br />

going to be like until<br />

you’re there. There are<br />

so many unknowns.<br />

What do you look<br />

for in an obstacle<br />

or adventure race<br />

teammate? (Bravo<br />

Challenge teams must<br />

contain a minimum of<br />

six people.)<br />

The most important<br />

thing is to be able to get<br />

along with everyone.<br />

Otherwise it’s like<br />

being on a three-day<br />

holiday with people<br />

you don’t like. You<br />

also want people with<br />

different strengths<br />

and weaknesses — not<br />

all runners who are<br />

50kg ringing wet. For<br />

example, they’d be of<br />

no use in the 270kg<br />

tyre flip. You want<br />

allrounders and people<br />

who are quick thinkers.<br />

What’s your top tip<br />

for staying ahead<br />

of the pack in<br />

adventure events?<br />

Apart from training,<br />

you need to be able to<br />

think on your feet and<br />

be adaptable. You need<br />

to be a good problem<br />

solver. You have to be<br />

strong mentally, too,<br />

especially when you’re<br />

testing yourself in<br />

situations you’re not<br />

familiar with. That’s<br />

where a good team<br />

comes into play —<br />

they can motivate<br />

and help you.<br />

Everyone has a weaker<br />

link they’re trying to<br />

improve. What’s yours?<br />

“I didn’t do much<br />

orienteering until my<br />

30s, so I had to get on<br />

top of that. It’s an area<br />

I work on.”<br />

So... how do you<br />

flip a 270kg tyre<br />

and push it around<br />

a course while the<br />

clock is ominously<br />

ticking down?<br />

It’s not just about the<br />

arms — leverage your<br />

leg power, it’s a fullbody<br />

thing. I’m into<br />

CrossFit, so power<br />

and Olympic lifting<br />

really helps for these<br />

kinds of challenges.<br />

The Bravo Team<br />

Challenge is a threeday<br />

multisport<br />

adventure event held<br />

near Wollongong,<br />

NSW, from April 17-19.<br />

To enter, go to:<br />

bravoteam<br />

challenge.com.<br />

Guy’s Bravo Team Challenge workout<br />

This one-week training snapshot will aid team bonding and fitness.<br />

Elite: Big Dogs Intermediate: Dark Horses Beginners: Rookies<br />

MONDAY<br />


■ Rookies 40min, Dark Horses<br />

50min, Big Dogs 60min<br />



■ Rope climbs, commando crawls,<br />

pushups, squats, burpees<br />



■ Rookies 60min, Dark Horses<br />

90min, Big Dogs 120min<br />


■ 2km easy pace<br />




■ Eg: Man down, carry rescue<br />

scenario. (Your team is faced with an<br />

injured member and must transport<br />

him to an extraction point.)<br />


■ Yoga stretching<br />



■ Rookies 60min, Dark Horses<br />

90min, Big Dogs 120min<br />



■ Tyre flips, sled push/pull, Target<br />

throwing, ball sports (I like to do<br />

moving target practice. Run from<br />

point to point and throw a tennis<br />

ball or golf ball at a target.)<br />

FRIDAY<br />


■ 2km<br />




■ 2 hours, including 10km on foot.<br />

Eg: split the team up, go to different<br />

locations, leave a token behind and<br />

see if teammates can find it.<br />


SUNDAY<br />


MIND TRAINING Sudoku, word<br />

puzzles, maths problems as you train.<br />


■ 2km easy pace<br />



YOUR<br />


Try the new NIVEA MEN Clear Effect Range to deeply clean away<br />

oil and impurities to leave skin cool and refreshed.<br />


● Game Changers<br />

Gear<br />

AUTUMN<br />


GUIDE<br />

2015<br />

Run with<br />

these<br />

Stay on top of your cardio<br />

workout with some cutting-edge<br />

resources. By Ben Radding<br />

5<br />

1<br />

1) Fitbit Surge<br />

■ The newest Fitbit is<br />

the most advanced yet<br />

— Fitbit dubs it a “super<br />

watch” — with continuous<br />

heartrate monitoring<br />

and a built-in GPS to<br />

track your kilometres<br />

and overall fitness.<br />

The new smartwatch<br />

interface also provides<br />

notifications for calls and<br />

texts as stats updates,<br />

and the battery lasts<br />

up to seven days<br />

on a charge. $349.95,<br />

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RUN WITH<br />




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● Game Changers<br />

Inspiration<br />


Too old to get shredded? Don’t tell American retiree Rick Meyer. The compelling<br />

66-year-old reveals how he defies Father Time.<br />

Grey power: Rick is down<br />

to 6.4% body fat and<br />

cycles competitively.<br />

TALE OF<br />





AGE: 66<br />

HEIGHT: 186CM<br />

WEIGHT: 82KG<br />

WAS: 13%<br />

BODY FAT<br />

NOW: 6.4%<br />

BODY FAT<br />

■<br />

“I really don’t think much about being<br />

66 years old,” says Rick, a retired<br />

automotive parts sales executive. “I am always<br />

pushing myself past my limits.” Totally ripped<br />

and fitter than men half his age, Rick is a<br />

rippling example of what guys can achieve<br />

at any time in life.<br />

Unlike a lot of working men, Rick was active<br />

in sports — he played tennis, racquetball and<br />

handball — but didn’t focus on weight training<br />

or nutrition.<br />

That changed when he and his wife Jeanne<br />

moved to Palm Coast, Florida, from Michigan<br />

a decade ago. Embracing the warm, outdoors<br />

lifestyle, he took up cycling, recruited a<br />

personal trainer and began what he calls<br />

a “real nutrition program” to get in shape.<br />

“My trainer said that every time I put<br />

something in my mouth, I should ask if I’m<br />

eating for fuel or entertainment,” Rick says.<br />

“It’s a philosophy that’s worked.” Eschewing<br />

the fashion for counting carbs, Rick ate every<br />




three hours, five times a day, increasing<br />

protein and reducing sugar and carb intake.<br />

Breakfast, however, was high carbs —<br />

oatmeal, chocolate protein powder and<br />

blueberries — prior to a morning workout.<br />

Rick also weighed himself every day to<br />

monitor body-fat reduction. Combined with<br />

weightlifting five days — “bench pressing on<br />

the Smith machine for a full hour was great<br />

for developing my chest” — and yoga two days<br />

a week to hone abs, his brawny, chiselled<br />

physique began to develop.<br />

Most guys in their 60s have acquired a few<br />

injury niggles over the years, but Rick says<br />

the yoga stretching helped reduce joint and<br />

muscle soreness. “It used to take a week to<br />

recover after a 100-mile (160km) cycle — now<br />

it takes only two days.”<br />

In fact, the new training and dietary regime<br />

tied in perfectly with Rick’s cycling — reduced<br />

body fat and lean muscle powered him to ride<br />

faster and longer in endurance races.<br />

Always keen for a challenge, he entered<br />

a physique contest. In six months, following<br />

a stricter version of his diet and fitness<br />

program, he cut down from 13% to 6.4% body<br />

fat. The results were astounding. “I cannot<br />

tell you how many people, total strangers,<br />

told him he should be on the cover of a fitness<br />

magazine,” Jeanne says. “When people find out<br />

how old he is, they are shocked.”<br />

Rick says the secret to getting ripped in later<br />

life is setting the workout/diet balance right.<br />

He suggests 40% gym work, 60% nutrition.<br />

He also emphasises the mental aspect of<br />

fitness, stressing the importance of breaking<br />

boundaries: “Once you go past that point, you<br />

reset your confidence.”<br />

A lot of guys are content to wind down in<br />

retirement, slowly and somewhat sadly fading<br />

into oblivion. To avoid this fate, Rick advocates<br />

setting goals and sticking to them. “I’m<br />

charged up every morning because I always<br />

have goals. When I entered the physique<br />

contest I knew I’d have to take my shirt off in<br />

front of 200 people in six months’ time. It’s<br />

important to have a real deadline otherwise<br />

you won’t achieve.”<br />

Rick has since signed with a modelling<br />

agency, which he says keeps him on his<br />

toes — “you have to maintain the shredded<br />

look because you never know when you’ll<br />

get a call” — and is concentrating on time trial<br />

cycling events.<br />

He is enjoying life more than ever, but<br />

says if you want to emulate his success<br />

the value of a good support group can never<br />

be underestimated: “Surround yourself with<br />

people with common fitness goals, starting<br />

with your spouse, and train your mind to tell<br />

your body that you are not tired and the pain<br />

will soon go away. Trust me, it works.” ■<br />

If you’ve a story like Rick’s you’d like to share, send an email to ashley@mensfitnessmagazine.com.au with clear before and after photos (photos must be at least 1MB each).<br />


cHAllENgEr ATr<br />


KArl mElTZEr – All TimE wiNNiNgEsT ulTrA mArATHONEr<br />

THis is NOT A sHOE. THis is AN iNviTATiON. YOu ArE<br />

cOrdiAllY iNviTEd TO TEsT YOur AmbiTiON, YOur will ANd YOur EgO. TO gO plAcEs wHErE<br />

YOu ArE YOur OwN spEcTATOr, cOAcH, wATErbOY, mEcHANic, cHEf ANd priEsT. TO lOsE<br />

YOur wAY, YOur miNd, YOur AbiliTY TO cArE AbOuT ANYTHiNg ExcEpT THE NExT sTEp. if<br />

THAT’s AN iNviTATiON THAT HAs YOur NAmE ON iT, THis pAvEmENT-grippiNg, TrAil-rippiNg,<br />

sTONE-swAllOwiNg cHAllENgEr ATr is YOur rsvp. lET’s gO.

● Game Changers<br />

Connect<br />

Instant<br />

attraction<br />

Six ways to boost your sex appeal today.<br />

By Lara Rosenbaum<br />

As much as girls hate to admit it, we can be<br />

a little superficial at times. (Shocker, right?)<br />

But the truth is, when we first meet a guy,<br />

A his look is everything. And one thing is for<br />

sure: a close shave and a spray across his<br />

chest don’t always cut it. And a full-blown<br />

werewolf beard doesn’t, either. If you want<br />

female attention, aim for the best of both worlds: clean-cut<br />

but a little rough around the edges. That could mean the<br />

perfect stubble. Or even feigning a dark mood. (Seriously!)<br />

Here, the surefire ways to draw us in without saying a word.<br />



MAN’S BEST<br />



WINGMAN.<br />

Don’t take the<br />

“lumbersexual”<br />

thing too far<br />

■ Big, bushy beards<br />

may seem like a<br />

thing in hipster<br />

’hoods, but trust us:<br />

for the umpteenth<br />

time, we ladies prefer<br />

stubble — not Santa.<br />

A study published in<br />

Evolution and Human<br />

Behavior showed that<br />

women find heavy<br />

stubble — and, as you<br />

may have heard, a<br />

clean-shaven face or<br />

even a light shadow —<br />

more attractive than a<br />

full-on beard. “Stubble<br />

says testosterone;<br />

it’s manly,” says Dr<br />

Christie Hartman,<br />

author of Changing<br />

Your Game: A Man’s<br />

Guide to Success<br />

with Women.<br />

Get a canine<br />

sidekick<br />

■ According to a<br />

survey by Dogs Trust,<br />

a UK charity, owning<br />

a dog makes you more<br />

attractive. Another<br />

poll, by the mobile<br />

app Kloof, even found<br />

that specific breeds<br />

can up your hotness<br />

factor, reporting<br />

that women prefer<br />

German shepherds,<br />

golden retrievers and<br />

Labrador retrievers<br />

— in that order.<br />

“Having a dog says<br />

a man takes care of a<br />

living thing, which is<br />

sexy,” Hartman says.<br />

“Shepherds are also<br />

masculine — cops<br />

use them as service<br />

dogs. Goldens<br />

and Labs aren’t as<br />

masculine, but they<br />

say ‘family friendly’,<br />

and women dig that.”<br />

Hang with a pack<br />

■ Psychologists at<br />

the University of<br />

California, San Diego,<br />

in the US recently<br />

found there’s a<br />

“cheerleader effect”<br />

when it comes to<br />

attraction. When<br />

you’re with a group<br />

of friends, women<br />

find you hotter.<br />

“Our visual system<br />

forms an ‘average<br />

representation’, and<br />

averaged faces tend to<br />

be perceived as very<br />

attractive — probably<br />

because unattractive<br />

idiosyncrasies offset<br />

each other,” says<br />

study author Drew<br />

Walker. “For example,<br />

if one man’s nose is<br />

crooked to the left and<br />

his friend’s is crooked<br />

to the right, their<br />

average nose would be<br />

perfectly straight.” In<br />

short, when it all evens<br />

out — you score.<br />

Let a bad mood fly<br />

■ Researchers at<br />

the University of<br />

British Columbia in<br />

Canada found that<br />

women deem men<br />

with proud, moody<br />

and even ashamed<br />

expressions more<br />

sexually attractive<br />

than those who sport<br />

a smile. While more<br />

studies are needed<br />

to determine exactly<br />

why, researchers<br />

suggest it’s related<br />

to evolution, with<br />

dominant males<br />

displaying certain<br />

strong characteristics.<br />

“Smiling doesn’t come<br />

off as masculine,”<br />

notes Hartman.<br />

“Though remember:<br />

this study relates to<br />

appearing happy, not<br />

actually being happy.”<br />

So no need to take it<br />

too far — nasty doesn’t<br />

work well, either.<br />

How to look<br />

hotter on the<br />

Interwebs:<br />

DON’T follow her<br />

lead with selfies<br />

It can make you<br />

look douchey — and<br />

reduce online dating<br />

messages by 8%, a<br />

survey by Zoosk, an<br />

online dating service,<br />

found. Full-body<br />

photos, on the other<br />

hand (clothed, and<br />

shot by someone<br />

else), can boost your<br />

connections by 203%.<br />

If going selfie-free<br />

seems like a double<br />

standard, well, it<br />

is. “Women can get<br />

away with selfies<br />

simply because men<br />

are more willing to<br />

tolerate them and<br />

men are more easily<br />

drawn in by a photo,”<br />

Hartman says.<br />

DO say “creative”<br />

in your online<br />

dating profile<br />

Zoosk studied the<br />

habits of 4,000<br />

users and found that<br />

when guys used the<br />

words “creative”<br />

and “ambitious” in<br />

their dating profiles,<br />

incoming messages<br />

went up 33%. It seems<br />

obvious that career<br />

drive can turn a lady<br />

on, but according to<br />

Hartman, creativity<br />

is hot right now<br />

because it makes<br />

you look like you can<br />

impart global impact.<br />

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● Game Changers<br />

Guru<br />

Running mates.<br />

From left, Ethiopian runners<br />

Kenenisa Bekele, Sileshi Sihine<br />

and Haile Gebrselassie, who is<br />

working with Pitsiladis on his<br />

Sub2hr Project.<br />

Racing against<br />

the clock<br />

Can the two-hour marathon be broken? Elite sports<br />

scientist Yannis Pitsiladis says yes — and he’s trying to<br />

make it happen. We asked him what runners are doing<br />

wrong in training. (Spoiler: it’s a lot.) By Noah Davis<br />

ENDURANCE TRAINING is a subject Dr<br />

Yannis Pitsiladis, professor of sport and<br />

exercise science at England’s University of<br />

Brighton, knows a thing or two about. The 47-year-old<br />

has sat on two World Anti-Doping Agency committees,<br />

advised the International Olympic Committee, and<br />

during his two-decade career, built the world’s<br />

largest biobank of the DNA of elite athletes.<br />

In 2014 he also launched the Sub2hr Project,<br />

a multimillion-dollar research initiative<br />

aimed at helping a runner achieve the<br />

mythic sub-two-hour marathon. Sceptics<br />

abound: when Pitsiladis posted that he’d<br />

accomplish the feat in the next five<br />

years, the internet responded with<br />

mocking derision. We tracked him<br />

down to learn more.<br />

AUTUMN<br />


GUIDE<br />

2015<br />

So what’s the<br />

significance of the<br />

two-hour marathon?<br />

Isn’t it just a number?<br />

Yes, but I think we<br />

need an alternative<br />

approach to<br />

performance<br />

enhancement. Athletes<br />

need better medical<br />

and scientific support<br />

that’s evidence-based<br />

and doping-free, to be<br />

able to cope with the<br />

demands the public<br />

places on them. We see<br />

so many situations in<br />

which athletes push<br />

themselves too far,<br />

then have problems<br />

with their bodies in<br />

retirement. Ironically,<br />

F1 motor racing is<br />

probably one of the only<br />

sports with which very<br />

little is left to chance,<br />

but that’s mainly due<br />

to the car. We can learn<br />

so very much from<br />

F1. The pit crews help<br />

drivers make realtime<br />

adjustments on<br />

their driving lines,<br />

their braking points<br />

and rate, and their<br />

throttle levels. These<br />

efforts can really<br />

change a field.<br />

Misfit Shine<br />

■ Mark out your<br />

progress with<br />

this super-stylish<br />

activity and sleep<br />

tracker. Instead of<br />

a traditional digital<br />

reading, Shine emits<br />

a halo of lights that<br />

indicate how close<br />

you are to achieving<br />

your daily goals.<br />

The Misfit app then<br />

takes all of your<br />

hard yakka and turns<br />

that data into easyto-read<br />

charts.<br />

$99.99,<br />

store.misfit.com<br />

“Garbage” — that’s<br />

what you called<br />

“99% of today’s most<br />

popular endurance<br />

training techniques”<br />

in your announcement<br />

about the Sub2hr<br />

Project. How can that<br />

possibly be the case?<br />

We have a good<br />

understanding of<br />

exercise physiology,<br />

and we can theorise<br />

what should work.<br />

But we’re still doing<br />

it blindly. We can set<br />

training thresholds<br />

that we think are good<br />

for either the “average<br />

person” or the ”elite<br />

athlete” — but we don’t<br />

know what might be<br />

good specifically for<br />

you or for me. In other<br />

words, we can set a<br />

training protocol that<br />

we think will work<br />

for a lot of people,<br />

but we don’t have<br />

good markers to suit<br />

individuals. That’s<br />

why, when you give the<br />

same training program<br />

to various athletes,<br />

some improve and<br />

others don’t. Some<br />

athletes even manage<br />

to get worse.<br />

The typical runner does<br />

many things wrong,<br />

you say. Would you give<br />

us an example?<br />

Take fluid consumption.<br />

When I run, I see all<br />

these people with<br />

water bottles in<br />

their hands — they’re<br />

drinking huge volumes<br />

because that’s what<br />

the recommendations<br />

are online. You know,<br />

“Drink early and at<br />

regular intervals, and<br />

consume as much<br />

as possible, within<br />

what you consider<br />

tolerable.” That’s<br />

absolutely wrong. You<br />

should actually drink to<br />

thirst because there’s<br />

considerable variability<br />

in sweating rates and<br />

sweat electrolyte<br />

content between<br />

individuals. People<br />

are drinking too much.<br />

So much of your<br />

project is about<br />

athletes recognising<br />

their limitations. How<br />

can the average athlete<br />

get better at that?<br />

Record everything<br />

you possibly can. Most<br />

of the monitors on the<br />

market will suffice.<br />

You want something<br />

that can easily<br />

measure bodyweight<br />

and heartrate in the<br />

morning, as those are<br />

simple to record and are<br />

informative. When you<br />

see something that’s<br />

fluc tuating beyond the<br />

norm — not just a oneoff,<br />

but fluctuating and<br />

staying different, which<br />

also tends to go with<br />

not feeling so great —<br />

you’ll know. A difference<br />

in resting heartrate<br />

or appetite can signal<br />

that something’s off.<br />

Frankly, that’s the best<br />

you can do.<br />

What would you tell<br />

young guys who want<br />

to endurance train<br />

as a way to get into<br />

great shape?<br />

Until we work out<br />

ways to individualise<br />

training, preparation,<br />

performance and<br />

recovery, don’t push<br />

through pain; record<br />

everything and try<br />

to detect patterns;<br />

and always follow<br />

your instincts. Don’t<br />

overdo it.<br />

Roberto Schmidt/AFP/Getty Images; Portrait: Courtesy of Yannis Pitsiladis<br />


Good<br />

Times<br />




10KM RUN<br />





Earn It! by<br />

Jack Otter<br />




The<br />

right<br />

way to<br />

get a<br />

pay rise<br />

Even if you’ve earnt a boost<br />

in pay, there’s no guarantee<br />

your boss will give it to you.<br />

Here’s how to make him feel<br />

like he has no choice.<br />

URING A RECENT round of performance reviews, two of my employees asked<br />

for pay rises. One of them got it and the other didn’t. By understanding<br />

why, you can be the guy who walks out of that conference room with<br />

a spring in his step — the guy for whom mortgage payments suddenly<br />

become less foreboding, a carbon-fibre bike seems reasonable and the boss<br />

looks less like a ball-breaker and more like a bonus-bestower.<br />

The single most important detail: the guy who<br />

got the raise didn’t get it because he asked for<br />

it. He got it because he’d earnt it. I knew long<br />

before the meeting that he would. He’d been<br />

swinging above his weight class for a year, and<br />

it was more than deserved.<br />

So if you want a boost in pay, here’s the first<br />

lesson: do a bang-up job. But there’s a second<br />

lesson that’s equally important: be patient.<br />

It usually takes time to get a raise, even a<br />

whole year. The money has to come from<br />

somewhere, after all, and it may not be there<br />

today. So unless you work for a family-run<br />

business where the owner can just whip out<br />

his wallet, getting a raise means changing your<br />

department’s overall budget, which doesn’t<br />

happen overnight. Your boss will probably<br />

have to sing your praises to his boss — and that<br />

means you need to write the lyrics for him.<br />

So, if you work your arse off and play your<br />

cards right, here’s how to guarantee this is the<br />

year your salary gets bigger.<br />

Nick Ferrari/ Portrait: Jimmy Fontaine<br />


Slackers need not apply<br />

The only surefire way your salary gets bigger<br />

is if you earn it. As management guru Mark<br />

Horstman says, “You don’t get a pay rise<br />

for just ‘doing your job.’” You already get<br />

paid for doing your job. “Pay is what you<br />

get in return for value,” says Horstman,<br />

whose Manager Tools podcast series is like<br />

a crack personal trainer for your career. “If<br />

you want to increase your pay, you have to<br />

increase your value first.”<br />

I’d take it a step further. Assuming you<br />

don’t work for a jerk — and I realise I may<br />

be going out on a limb there — your goal<br />

is to become so valuable that your boss<br />

practically feels guilty for not paying you<br />

more. And even if he is a jerk, you want him<br />

to be worried that if he doesn’t step up,<br />

someone else will, and he’ll have to explain<br />

to his boss why he lost a top performer.<br />

In other words, by the time you ask, he’ll<br />

already have put the money for your pay rise<br />

in the budget.<br />

Of course, exactly what you do to stand<br />

apart depends on the specifics of your job,<br />

but here’s the one universal point: think<br />

about what keeps your boss up at night.<br />

Then take steps that will make him sleep<br />

easier while either bringing the company<br />

more revenue or reducing expenses.<br />

Build your case<br />

If you haven’t done so already, ban this<br />

phrase from your vocabulary: “That’s not<br />

my job.” If Mark Wahlberg had told Calvin<br />

Klein that underwear modelling wasn’t his<br />

job, he’d still be headlining Marky Mark and<br />

the Funky Bunch. Tim Cahill never told a<br />

coach that a midfielder’s job was to defend<br />

and pass, not score goals. Doing things that<br />

“aren’t your job” is how you get better jobs.<br />

In union handbooks, a promotion is<br />

what you get before you take on new<br />

responsibilities and get paid more. In<br />

the real world, a promotion is when you<br />

finally get the title and the salary you<br />

deserve for the job you’ve been doing for<br />

months — if not years.<br />

For the sake of argument, let’s assume<br />

you’re well on the way to adding the value<br />

that’s going to earn you a raise. Because<br />

life isn’t always fair, your boss may not call<br />

you into his office to hand over your share<br />

of the proceeds. You’re going to have to<br />

ask for it, and that’s not always easy.<br />

Horstman suggests that the first step is<br />

research. Find out what other people with<br />

similar jobs in your city are making. The<br />

internet can be a wonderful thing. Sites such<br />

as payscale.com and livesalary.com.au will<br />

give you a good sense of what your peers<br />

are taking home. The <strong>Australian</strong> Bureau of<br />

Statistics — as its name suggests — is loaded<br />

with information. In the time it takes to<br />

watch one Big Bang Theory episode you<br />

can learn a lot about what your industry is<br />

paying people.<br />

Needless to say, if you find out you’re a<br />

one-percenter, earning more than the vast<br />

majority of people at your level, you need<br />

not share this information. But it might<br />

suggest you’re close to hitting a salary<br />

ceiling, and should be bucking for a<br />

promotion instead of just a pay rise.<br />

Ace the confrontation<br />

Once you’re armed with pay statistics and<br />

a highly specific accounting of how you’ve<br />

added value to the company’s bottom line,<br />

ask your boss for a meeting. Choose a slow<br />

week. Calibrate your approach to your<br />

boss’s personality. <strong>May</strong>be you send a memo<br />

outlining your case; maybe you keep it<br />

a bit more casual. Like a lawyer leading<br />

a cooperative witness, you want to bring<br />

him along slowly, never putting him on<br />

the defensive.<br />

If other guys at your level in the industry<br />

are making more than you, share that<br />

fact, but don’t imply that your corporate<br />

overlords are cheapskates. Don’t try to pull<br />

a fast one, citing pay levels at much larger<br />

companies, for instance. He’ll call you on it,<br />

and that will weaken your case.<br />

Focus on your contribution to the<br />

bottom line, emphasise your devotion to<br />

your department’s success, and resist the<br />

temptation to make this about fairness or<br />

seniority or the fact that your expenses<br />

are going up. It’s about the value you<br />

bring to the company. In the end, there’s<br />

a very fine line between sharing your<br />

success and coming off like an arrogant<br />

arsehole. To stay on the right side of that<br />

line, focus exclusively on quantifiable<br />

accomplishments and facts. For example:<br />

“In the fourth quarter I increased revenues<br />

by 12%” is good. “No-one else in the<br />

department can close a sale like I can” is bad.<br />

Since this is a negotiation, be prepared<br />

with fallback positions. Just because you<br />

make a rock-solid case for a 10% bump<br />

doesn’t mean he won’t offer you 5%. Can<br />

you live with that? <strong>May</strong>be you’d like better<br />

hours or an extra week’s annual leave. If<br />

you get the sense that he supports your<br />

cause but is facing a tight budget, be<br />

prepared with a list of things you want<br />

that won’t get him in trouble with the<br />

bean counters.<br />

And though we’ve all heard that money<br />

talks and bullshit walks, it holds true only<br />

if you’re prepared to walk. If not, don’t<br />

push too hard. If you don’t get the raise,<br />

use this opportunity to get your boss to<br />

articulate his goals for you, and ask him<br />

what performance metrics would merit<br />

a pay hike.<br />

Consider the nuclear option<br />

Now, if you are prepared to walk, that’s<br />

a whole different story. In my case, it’s a<br />

story with a happy ending: I got my biggest<br />

pay rise ever. I sat down across from my<br />

boss and cordially told him I was taking<br />

another job. I had no hidden agenda — in<br />

fact, I explained to him nicely that he was<br />

a difficult guy to work for — and said I was<br />

leaving for a corner office, a big pay hike<br />

and other goodies.<br />

Much to my surprise, he countered. I<br />

walked out of that meeting with a big raise,<br />

a better relationship with my boss and,<br />

most important, a contract. A year later<br />

the GFC sunk the entire enterprise and<br />

my colleagues got tossed out on the street<br />

with a few weeks’ severance. I had six<br />

months of salary to tide me over, thanks<br />

to a contract I’d never even asked for.<br />

Unfortunately, threatening to walk is<br />

sometimes the only way to get a company<br />

to recognise your worth. But the nuclear<br />

option can be used only once, and only if<br />

you’re 100% prepared to make good on<br />

the threat.<br />

Of course, once word gets out about how<br />

you juiced your company’s bottom line,<br />

you won’t be bluffing. The only tough<br />

decision will be which of your many job<br />

offers to accept. ■<br />

Jack Otter is the author of Worth It…Not<br />

Worth It? Simple & Profitable Answers<br />

to Life’s Tough Financial Questions.<br />


Ride It!<br />

Rip it up,<br />

retro style<br />

Cruise with old-style cool on one of<br />

these classically designed but expertly<br />

updated bikes. By Adam Bible<br />

ANY SCOOT JOCKEY worth his dipstick will have noticed the recent<br />

resurgence of throwback styling from motorcycle manufacturers. With<br />

plenty of power and a more upright stance than today’s sportier rides,<br />

these bikes represent timeless cool and safety. “There’s a lot to be said<br />

for a bike that will start on the button, comes with a warranty and won’t<br />

leak oil all over your garage floor,” says Mark Gardiner, author of the<br />

Bathroom Book of Motorcycle Trivia. “Plus, high-performance bikes are<br />

hard to ride well and dangerous when ridden poorly. The new wave of<br />

retros are comfortable in real-world settings — and it’s a lot more fun to<br />

ride a slow bike fast than it is to ride a fast bike slow!”<br />







DUCATI<br />


■ Ducati yanked the<br />

ghost of the original<br />

Scrambler back from<br />

1974 when it introduced<br />

the 2015 Ducati<br />

Scrambler. Updated<br />

from the venerable<br />

single-cylinder model,<br />

all versions get the<br />

Ducati L-twin power<br />

plant, with tweaks in<br />

tailoring. The Icon comes<br />

with wider handlebars<br />

and lighter wheels; the<br />

Urban Enduro’s extra<br />

engine and headlight<br />

guard toughen it up; and<br />

the Classic’s spoked<br />

wheels and aluminium<br />

mud guards make for<br />

retro bliss.<br />

ENGINE<br />

803cc L-twin<br />

POWER<br />

55kW<br />

WEIGHT<br />

185kg<br />

BASE PRICE $12,990<br />


■ Not just another<br />

Italian throwback,<br />

Moto Guzzi’s new<br />

V7 line defers to the<br />

original’s muscular,<br />

robust form but has<br />

been transformed<br />

into a leaner looker.<br />

The V7 was the first<br />

Moto Guzzi bike to use<br />

the 90-degree V-twin<br />

engine that defined the<br />

company; but today’s<br />

refined V7 engine gives it<br />

new relevance. Get it in<br />

one of the new models,<br />

like the classically<br />

designed Stone or the<br />

Special, which bumps<br />

up the style with twotone<br />

paint.<br />

ENGINE 744cc 90-<br />

degree V-twin<br />

POWER 37kW<br />

WEIGHT<br />

174kg<br />

BASE PRICE $14,000<br />

HARLEY-<br />



■ The Softail Slim<br />

is a modern cruiser<br />

wrapped in a classic<br />

skin. You can easily<br />

imagine Steve McQueen<br />

fanging one back in the<br />

freewheeling ’60s, but<br />

this chopper is also<br />

loaded with modern<br />

features such as the<br />

H-D Smart Security<br />

System and anti-lock<br />

brakes. The air-cooled<br />

twin cam 1,690cc<br />

engine generates<br />

the type of ferocious<br />

roar blokes admire<br />

and pretty women<br />

swoon over.<br />

ENGINE<br />

TORQUE<br />

WEIGHT<br />

103B twincam<br />

(1,690cc)<br />

134Nm<br />

318kg<br />

BASE PRICE $26,250<br />

YAMAHA SR400<br />

■ Bold air-cooling<br />

fins, shiny crankcases<br />

and a smart-looking,<br />

curved exhaust pipe<br />

give this solid single<br />

a real cruising feel.<br />

Adding to the authentic<br />

vibe, the SR400’s big<br />

air-cooled engine isn’t<br />

hidden behind fairings,<br />

so you get the full<br />

force of its power and<br />

majesty. Inspired by<br />

the original 1978 SR400,<br />

a new fuel injection unit<br />

delivers smooth engine<br />

running for 21st century<br />

riding conditions,<br />

and reduces petrol<br />

consumption.<br />

ENGINE 400cc,<br />

4-stroke<br />

one cylinder<br />

FUEL TANK 12L<br />

WEIGHT 174kg<br />

BASE PRICE $8,999<br />


He’s the most famous former nightclub<br />

bouncer in the world, a high-octane movie<br />

star steering not one but four enormous<br />

film franchises. But as Fast & Furious 7 h i t s<br />

cinemas around the country, Vin Diesel stops<br />

to teach us a master class in confidence and<br />

getting your way — two skills worth knowing,<br />

whichever side of the red-velvet rope you’re on.<br />



DIESEL<br />

CALLS<br />

THE<br />

SHOTS<br />



A basket and esky are lugged in by Vin Diesel’s<br />

anime-eyed assistant Tiffany, who artfully<br />

arranges several square metres of breakfast<br />

on the table outside the studio where Diesel is<br />

booked to do vocal overdubs for Fast & Furious 7,<br />

the latest installment in one of his four massive<br />

film franchises. But Diesel is still on the road, in<br />

the passenger seat of a black Cadillac Escalade,<br />

inching through San Fernando Valley traffic on<br />

the way to the Warner Bros lot in Hollywood,<br />

kilometres of freeway between him and the<br />

oatmeal and breakfast burritos, French toast,<br />

pancakes, smoothies and juices — more<br />

breakfast than one man could possibly eat —<br />

that are fanned out across the table like some<br />

Department of Agriculture food-group chart.<br />

Tiffany has been Diesel’s assistant on his past three pictures. She shrugs when<br />

asked why this much breakfast. “I just figure I’ll get it all,” she says, “and that way<br />

we’re sure he gets what he wants.” Which is what Vin Diesel usually does.<br />

When Diesel arrives, his side-to-side, arms-rolling gait takes up a lot<br />

of hallway. His aviators never leave the bridge of his nose. He wears<br />

Nike cross-trainers, jeans, a grey T-shirt with “Alberto Crane Jiu-Jitsu”<br />

on the chest and a pair of maned-lion logos at each shoulder. He sits<br />

down, glasses bobbing on his long nose as he does an appraising little<br />

sniff of the spread, and says, “So what’s up? Give me something good.”<br />

What do you say about Vin Diesel? That he’s well-built? Muscled?<br />

Huge? OK, sure. At this point, he is all those things, but there are<br />

probably a million meatheads out there who are bigger, stronger and<br />

more ripped, and they aren’t doing what Diesel’s doing, rescuing not<br />

just leading ladies but entire tent-pole franchises, as he did with both<br />

the Fast & Furious and Chronicles of Riddick sagas. And last summer he<br />

was introduced to a whole new generation of fans by voicing Groot, the<br />

most beloved character in the highest-grossing film of the year,<br />

Guardians of the Galaxy — franchise No. 3. Clearly Diesel’s more than<br />

just those muscles, abs, thighs and delts — that carapace earnt through<br />

what looks like a life strapped to a weight bench.<br />

He and his partner Paloma Jimenez, the woman he calls the “<strong>May</strong>an<br />

princess”, have two kids and are building their dream house in the<br />

hills not far from here, a process he concedes is more her responsibility<br />

than his. His input: a rain garden. “How about that?” he says. “You<br />

build a space that’s designed for the rain. I know that sounds crazy.<br />

What if there were a rain garden so there would be one spot in your<br />

house that, when it rains, it’s a beautiful oasis?”<br />

Rain garden? In perpetually parched California, going into, like, its<br />

fifth consecutive year of drought?<br />

Diesel laughs. “You’re right. I know it’s a stupid idea. Forget it. That’s<br />

not going to look good on the résumé: ‘He designs rain gardens.’”<br />

He starts on an egg-white burrito, dumping salsa and guacamole on<br />

it, taking four surprisingly delicate bites, then drops it. He doesn’t<br />

touch the rest of the food.<br />

● ● ●<br />


WAS RAISED by his African-American acting-teacher stepfather and<br />

Caucasian astrologer mother on New York’s Lower East Side. He’ll<br />

tell you he’s never ever met his biological father, sort of dropping<br />

it into the conversation and letting it just sit there, then going on to<br />

say that he’s not black, white or Latino — he’s, in fact, all of those<br />

things. “It’s all of the me, me and me in me that gives me strength.”<br />

He’ll also tell you that, when he started acting as a kid, doing theatre<br />

in New York, there was no such thing as an action hero, and he didn’t<br />

want to be one. There were actors who did action pictures. “Charles<br />

Bronson wasn’t initially an action hero,” he says. “He was a guy who<br />

did Westerns. Rocky wasn’t an action movie; Stallone was this fit guy<br />

who could play a boxer.”<br />

All of which posed a problem for the preternaturally muscular<br />

Diesel, who was already break-dancing at the nightclub Danceteria,<br />

hanging out with the Beastie Boys, then earning money as a bouncer<br />

at ’80s Manhattan clubs like the Tunnel and Mars.<br />

“In New York, when you were bouncing you went every night to the<br />

club for the fight. And the sooner the fight happened, the more at ease<br />

you’d be. The tension broke.” Diesel loved the perks of the job,<br />

knowing every doorman at every hot spot, getting free drinks, free<br />

clothes: “All I had to do was say I’m a bouncer at the Tunnel.”<br />

But most nights, after an evening cleaning out the riffraff, instead of<br />

continuing the party at some after-hours spot, Diesel would play<br />

Dungeons & Dragons with a group of artists until eight in the morning.<br />

“I was the only bouncer in the world playing D&D, and the guys<br />

couldn’t believe it. If I had a night off, instead of partying with the most<br />

beautiful women in the world, I was playing D&D. We were heading to<br />

the supply shop, modifying the game rules, creating new rules. That’s<br />

why Gary Gygax [co-creator of Dungeons & Dragons] on his deathbed<br />

said he wanted me to tell his story” — a possibility Diesel says he hasn’t<br />

ruled out.<br />

Buff bouncer by night, fantasy-role-playing geek by day — but none of<br />

this fit into Diesel’s long-term plan of becoming, in his words, “the next<br />

Clark Gable”. So despite making some headway as a stage actor in New<br />

York, he moved to Los Angeles in 1994. “I remember looking at all the<br />

bouncers in front of the Tunnel and saying, ‘See ya, suckers!’ ” he recalls.<br />

Diesel bought himself a 1967 Pontiac Ventura convertible, rented an<br />

apartment in the Valley and proceeded to fail spectacularly in his plan<br />

to make it in Hollywood. “I was thinking Hollywood hasn’t seen<br />

anything like me since Clark Gable. A year and a half went by, and<br />

I didn’t even have an agent.” Casting directors and talent agents didn’t<br />

know what to make of him. What the hell was he — black? Latino?<br />

White? Multiculturalism was a uni course back then, not a selling<br />

point for a young actor (much less the description of a US president).<br />

Styling By Jeanne Yang/The Wall Group; Makeup For Vin Diesel By Roxy D’alonzo; Hair By Gui Schoedler/Exclusive Artists Management;<br />

Makeup By Nichole Servin/Artmix; Prop Styling By Ward Robinson<br />


“I used to do fight<br />

scenes with<br />

people and<br />

they’d end up<br />

in the hospital<br />

by accident.”<br />


“ Once I started really training, I got<br />

this sense of confidence. I realised<br />

I had these genetics. If I was in the<br />

gym, I was going to have a sick<br />

body. And that’s all I had.”<br />

Diesel couldn’t be typecast, which meant he couldn’t be cast, period.<br />

What he did have was his New York accent and a job as a<br />

telemarketer. “Man, I thought auditioning was hard. I didn’t realise<br />

what hard was until I had to cold-call to make a dollar. I’d be like, ‘Yo,<br />

this is Joey down at the freight company and we’ve got a special on blah<br />

blah blah.’ It’s all just acting. And I was really good because I had this<br />

New York thing going on.”<br />

The experience gave Diesel the confidence that he could always<br />

hit the phones when he needed money. “I knew I could make a dollar,<br />

no matter what.” He surveys the huge spread of food in front of him.<br />

“Let’s take a walk.”<br />

● ● ●<br />


cigarette between index finger and thumb, rocking back and forth.<br />

When he’s telling you his life story, he shakes his head, as if he can’t<br />

believe this shit himself. Not the fact that he’s here, on a movie lot,<br />

waiting to put the finishing touches on a $250 million film — a project<br />

he’s completing after losing his “brother”, fellow Fast & Furious actor<br />

Paul Walker, in a car accident in November 2013 — but the crazy notion<br />

that he basically had to give up on the whole idea of being a leading<br />

man to actually become one.<br />

What was holding him back? “This face,” he says, putting a hand<br />

around his mug. “Hollywood wasn’t ready for this face.” America<br />

during the ’90s, Diesel says, wasn’t quite ready for a multiracial actor,<br />

much less leading man. He describes himself as being of “ambiguous<br />

ethnicity” and says, “Back then, being multicultural, it just didn’t<br />

work. No-one was hiring anybody like me, let alone letting that person<br />

become a leading man or a mega-seller. It didn’t exist.”<br />

Yet at the same time, Diesel, then in his late twenties, was becoming<br />

more and more aware of his own imposing physicality, if not as<br />

a means to earn a living, then as a source of his own personal identity.<br />

“Once I started really training, I got this sense of confidence,” he<br />

says. “I realised I had these genetics, that if I was in the gym, I was going<br />

to have a fucking sick body. And that’s all I had. I didn’t have money.<br />

I wasn’t booking anything. I was struggling. But once I had the body —<br />

this was when bodybuilding really started, and if you were built and<br />

walking down the street, it was just cool.<br />

“I was so ambiguous in every other aspect that the physical part was<br />

important to me. That’s all I had.”<br />

After failing spectacularly in Los Angeles — but tele-selling several<br />

containers worth of tool and die sets — Diesel moved back to New York.<br />

“I was driving a truck for this catering company on the Upper East<br />

Side, and there was this chef, Adam, who made a short film. I went to<br />

the screening and I looked around the room and there were, like,<br />

hundreds of people, and all these people were there to watch this guy’s<br />

movie with all this excitement and enthusiasm. I thought, ‘This is what<br />

I want to do.’ I mean, I had never seen a short film before.”<br />

His mother bought him the book Feature Filmmaking at Used-Car<br />

Prices. Diesel went back to telemarketing and raised the cash for his<br />

first project, Multi-Facial, a short film he produced, wrote and<br />

directed, envisioning it as a sort of farewell to acting as well as a tribute<br />

of sorts to all the auditions during which directors would ask him to<br />

either rap or play a caricature of a young Italian hood, to be more black<br />

or more white. Diesel cast himself as the star, an incessantly<br />

auditioning actor playing a virtuosic range of characters.<br />

But what he intended as a kiss-off to the industry turned out to be the<br />

perfect audition tape: Multi-Facial landed him his breakthrough<br />

feature role, as Private Caparzo in the 1998 Steven Spielberg-directed<br />

classic Saving Private Ryan.<br />

Diesel shakes his head. “I was done. I’d decided to write my own<br />

films. And then here comes Saving Private Ryan and I didn’t even have<br />

health insurance while I was doing the D-Day invasion.”<br />

A delivery boy in a yellow safety jacket cautiously approaches,<br />


holding up a phone, not even asking but sort of meekly gesturing that<br />

he wants to take a selfie with Diesel.<br />

“Come on!” Diesel says, throwing an arm around the kid.<br />

● ● ●<br />


quality films such as Boiler Room and the Sidney Lumet–directed Find<br />

Me Guilty, broad comedies like The Pacifier and franchise-spawning<br />

hits like Pitch Black, which begat the Riddick series, XXX, Fast & Furious<br />

and his biggest box-office hit to date, Guardians of the Galaxy. Total<br />

career box office: $4.1 billion.<br />

He’s also fully aware of the difference between being a movie star,<br />

which he is, and being an actor who’s taken seriously and gets Oscar<br />

nominations. “It was a big thing driving me initially — we’d all like that<br />

kind of recognition. But obviously, as the years go by and I see Oscars<br />

go to things that I might not agree with, it changes. And I have kids now,<br />

so it’s not about me.”<br />

In fact, it was his 3-year-old son Vincent who convinced him to voice<br />

Groot. Diesel had brought home a book of concept art with all the<br />

Guardians of the Galaxy characters in it and shown it to his son, fully<br />

expecting to be told he should be Drax or Star-Lord. And then the kid<br />

points to Groot. “I’m like, ‘Come on, let’s be real. I’m not a tree!’” But<br />

the kid was right and Diesel was introduced into yet another megafranchise.<br />

(There’s an XXX reboot in the works as well — which makes<br />

four, if you’re counting. )<br />

But Diesel also has a Brando-esque potential that isn’t always visible<br />

beneath welding goggles, which he dons in the Riddick movies,<br />

or behind the wheel of a Fast & Furious Dodge Charger R/T. If<br />

you’ve seen him in Find Me Guilty, for which he put on 18kg to play a<br />

gangster defending himself in court, that talent is more than apparent.<br />

“It was Sidney Lumet who made me feel not bad about doing action<br />

movies,” he explains. “He said, ‘There will always be a prejudice<br />

against them, like a prejudice against beautiful women, and that’s<br />

OK. But if the studio is willing to give us any amount of money — hey,<br />

take the money when it’s there.’ ” To which Diesel adds, “And take<br />

the movies when you get them.” Ironically, he says, this whole<br />

conversation took place while Lumet was talking Diesel into waiving<br />

his million-dollar fee for doing Find Me Guilty so Lumet could shoot<br />

in New York instead of Toronto. “I walked out of that meeting and<br />

was like, ‘OK, what the fuck just happened?’”<br />

Diesel now admits that Lumet made him millions more by<br />

convincing him to return to Fast & Furious, which he’d left after the<br />

first film and which was floundering after its third installment, Tokyo<br />

Drift. “They were talking straight to DVD at that point,” Diesel says.<br />

“It was only branding — it wasn’t organic.” At first he couldn’t bring<br />

himself to reprise the role of blue-collar superhero Dominic Toretto,<br />

the guy every grease monkey who’s ever wanted to drive a Mitsubishi<br />

Evolution can relate to. (If the Fast & Furious cast took on Ocean’s<br />

Eleven, Dom would be the anti-George Clooney, buff in a T-shirt and<br />

jeans but every bit as suave.)<br />

Diesel decided to return to the series, but only if he could produce<br />

the next film and had final approval of the script. “I mean, I’m<br />

producing the fuck out of the thing. Up all night with pages, clearing<br />

everything.” He’s still producing them, which is anything but easy.<br />

And then, in the case of the most recent installment, he suddenly<br />

had to figure out how to complete the project after, heartbreakingly<br />

for Diesel, one of its stars, Paul Walker, whom he considered a “soul<br />

mate”, died halfway through filming.<br />

But once Diesel’s actually on set, the easy part kicks in. “The hard<br />

work is done at that point,” he says, though he insists he still trains<br />

like hell for each fight scene — especially when he’s taking on Dwayne<br />

Johnson, whom he brought into the series with Fast Five and who<br />

outweighs him by a good 25kg. “I used to do fight scenes with people<br />

and they’d end up in the hospital by accident, and here was a guy<br />

who made a living off fight choreography. The sky was the limit — we<br />

could push it so fucking hard.” The resulting fight scenes — and even<br />

noncombat stare-offs — have made for some of the best bald-on-bald<br />

action since Tyson fought Holyfield.<br />

And he’d like to keep it that way. Filming may be done, but he’s still<br />

in the gym every day, practicing jiu-jitsu, doing strength training or<br />

working out in his own home CrossFit box. Though moderation<br />

rules: “If anything, I want to make sure I don’t look too built. I’m<br />

100kg right now; I don’t want to get bigger.”<br />

Luckily for him, it’s his action movies that keep getting bigger,<br />

with Fast & Furious 7 promising to be the most over-the-top<br />

installment of a franchise that, frankly, didn’t seem to have any more<br />

top to get over.<br />

“You have to get over your own ‘Come on!’ ” Diesel says of Furious.<br />

“That’s the trick: putting as much integrity as you can into it but also<br />

accepting what it’s become. That’s what Fast & Furious is, a<br />

superhero movie without capes — a proletarian superhero movie.”<br />

The scruffy group of LA motorheads who drag-raced for pink slips in<br />

the first film have evolved into a gang of international terrorists who<br />

are airlifted, along with their tuned-up supercars, into whichever<br />

exotic locale is offering the best financial incentives for film<br />

production. “After Furious 7, all you’re going to want to see is<br />

Dominic Toretto and [Iron Man] Tony Stark having a conversation.<br />

Period,” Diesel says, laughing.<br />

He’s headed back inside to finish his overdubs when the sunny<br />

California day is interrupted by a sudden torrential downpour. He<br />

lifts up his sunglasses and takes a seat on a covered stairway.<br />

“I’m not going anywhere in this.” He points to the rain, which has<br />

sent everyone scurrying for cover, clearing the studio back lot in<br />

seconds. “I told you! In California, you need a rain garden!”<br />

Just goes to show: Vin Diesel always gets what he wants. ■<br />

To build massive arms like Vin Diesel’s, turn to page 104.<br />


POWER<br />

Forget the body-part splits. If you want to build muscle and power,<br />

it’s time to get explosive.<br />

■<br />

“Everything we do at Atomic Athlete is driven towards the goal of creating the<br />

strongest, fastest and mentally toughest human being possible,” says Jake<br />

Saenz, a former army special operative and founder of Atomic Athlete — a structured<br />

training program for building strength and endurance. “Every exercise and session<br />

has a purpose and is part of a larger plan to create the best all-round athlete.”<br />

Translation: everything you see over the next few pages is there to make you move<br />

better. Triathletes, marathon runners and soldiers alike are embracing the Atomic<br />

method, with the hardest workers reaping the biggest rewards. “Each session has been<br />

field-tested on hundreds of athletes before its inclusion in the program,” says Saenz.<br />

“This ensures we give our athletes a quality product that improves their fitness and<br />

keeps them safe and healthy.”<br />

The workouts are tough but they’re designed to fix your body, not break it. Each one<br />

twins muscle-building moves with corrective exercises that’ll make you more mobile,<br />

healthier and less injury-prone. “Increasing the athlete’s strength is our first goal,”<br />

Saenz tells us. “With strength comes increased confidence and better performance,<br />

and it makes the athlete more durable, reducing the likelihood of injury.”<br />

Next up: conditioning. “High-intensity events that stress the body’s anaerobic<br />

capacity will produce an athlete that can do more work in less time,” says Saenz.<br />

“Along with training anaerobic energy systems, these efforts are paired with core and<br />

durability efforts to keep the athlete well balanced.” The result? You’ll be able to lift more<br />

and add functional muscle — while only hitting the gym three times a week. And with at<br />

least 48 hours to recover between sessions, you can attack every workout hard. Which<br />

is sort of the point.<br />

“The more you work in the gym, the better you’ll perform mentally and physically<br />

outside it,” emphasises Saenz. And, of course, the better you’ll look with your shirt off.<br />

How to do this workout<br />

■ Aim to do three workouts a week, with 48 hours’ rest in between. If you miss a day, just move it<br />

forward — and then repeat the sequence with heavier weight. To do this workout you need to know<br />

your power clean 1RM. Want to do more? Get outside. “The gym is an artificial environment,” says<br />

Saenz. “Play or practise your sport, or run, swim or bike.”<br />


Words Joel Snape<br />

Illustration Claire Rudkin<br />

Photography Mark Harrison<br />



Warm-up Rounds 8<br />

Corrective clean complex<br />

This is designed to teach proper technique, not smash you, so use a manageable weight. Start with the bar on the floor, holding it with a<br />

shoulder-width grip. Pull it slowly to your knees, taking three seconds, then ‘pop’ your hips forward to imitate a power clean. Now lower<br />

the bar to your knees with your legs just slightly bent, and hold for another three. Next, pull hard, pop your hips again and catch the bar<br />

on your chest in a squat position… where, yes, you’ll hold for another three.<br />

Triceps soft tissue roll<br />

Time 15sec<br />

Using a foam roller or a barbell propped in a rack, roll<br />

your triceps along it to massage the soft tissues around<br />

the muscle. When you find a tender spot, stay there for a<br />

couple of seconds.<br />

PART 1 Rounds 6<br />

1 Power clean<br />

Reps 2<br />

Grasp a bar loaded with 85% of your one-rep<br />

max with your hands shoulder-width apart. Drive<br />

through your heels to lift it off the floor, then, as it<br />

passes your knees, use your hips to drive up and<br />

lift the bar explosively. Catch it at your chest in a<br />

shallow squat and stand.<br />

2 Mantis<br />

Reps 5<br />

Rack hold<br />

Time 15sec<br />

A wrist stretch, basically. Take a bar out of the rack in the<br />

front squat position, so the bar’s on the top of your chest<br />

with your fingers supporting it and your elbows high. Hold<br />

for 15 seconds, then put the bar back. Go on to the next round<br />

without rest.<br />

Lie on your stomach on the ground, chest and chin down. Pull your arms<br />

behind you and put your hands on your lower back. Pinch your shoulder<br />

blades together, pull your elbows up, and then sweep your arms around<br />

and as wide as you can to touch in front of you. Finally, sweep them back to<br />

the start position and relax your arms. Go on to the next round without rest.<br />

PART 2 Rounds 6<br />

1 Tempo bench press<br />

Reps 5<br />

Pick a weight that’s difficult but doable.<br />

Setting up with your hands just outside<br />

your shoulders, lower it to your chest for<br />

three seconds, pause, and then explode<br />

upwards as fast as possible on the “press”.<br />

That’s one rep.<br />

2 Heavy kroc row<br />

Reps 20<br />

Do this with the heaviest dumbbell you<br />

can manage. Set up as you would for a<br />

one-arm dumbbell row — one knee and<br />

hand on a bench, a dumbbell in the other<br />

hand — but instead of keeping the form<br />

strict, use your whole body to yank the<br />

weight to the side of your chest, as if<br />

you’re starting a lawnmower.<br />

3 Third world rack<br />

stretch<br />

Time 15sec<br />

Holding on to something secure such as a<br />

bar stuck into a heavy weight plate, sit in a<br />

deep squat with your heels flat on the floor.<br />

Push your free elbow against your leg to<br />

press your thigh down and feel the stretch<br />

in your achilles tendon. Go on to the next<br />

round without rest.<br />

PART 3 Rounds 3<br />

1 Slayer squat<br />

Reps 15<br />

Start with 45% of your maximum<br />

weight in the power clean for this<br />

one. With your feet shoulder-width<br />

apart, take the bar out of the rack<br />

and descend into a squat, driving<br />

your hips back. Hold in the bottom<br />

position for five seconds, then<br />

drive up. Don’t pause at the top —<br />

immediately descend into another<br />

(controlled) descent. Breathe at the<br />

bottom of the move.<br />

2 Foam roll<br />

Time 2min<br />

Sit on the floor with the foam roller<br />

under your hamstrings and roll<br />

back and forward looking for tender<br />

spots. When you find one, stay on it<br />

until it dissipates. Go on to the next<br />

round without rest.<br />

60 Men’s <strong>Fitness</strong> may 2015

“With strength comes increased<br />

confidence and better performance.”<br />

may 2015 Men’s <strong>Fitness</strong> 61

“Every exercise is part of a plan to<br />

create the best all-round athlete.”<br />



WARM-UP<br />

Do ten reps of each move, then nine, eight and so on all the way down to one.<br />

1 PUSHUP<br />

Do these with your hands shoulder-width<br />

apart. Keep your elbows in as you lower<br />

your chest to the floor, then push up.<br />

2 SITUP<br />

Sit with your feet on the floor, knees<br />

bent, and lie back. Sit up to touch your<br />

knees with your elbows.<br />

3 SQUAT<br />

Stand with your feet shoulder-width<br />

apart, then sit back into a squat.<br />

PART 1 Rounds 10<br />


Reps 5<br />

Use the heaviest sandbag you can find. With the bag on your shoulder,<br />

roll onto your opposite hand and bring one knee up. Sweep your other leg<br />

underneath and come up to a standing position. Reverse the whole move<br />

to go back down. On the next round, switch to the other side.<br />

2 BURPEE<br />

Reps 5<br />

Drop into the bottom of a pushup position with your<br />

chest on the floor. Push up, then jump your feet in,<br />

stand up and jump off the ground. Then reverse the<br />

move to the start. Rest for three minutes after 10<br />

rounds, then move on to part 2.<br />

PART 2 6 rounds<br />

1 SLED PUSH<br />

Distance 50m<br />

Get as low as you can and push a sled<br />

along the ground. No sled? Use a weight<br />

plate on top of a towel.<br />

2 SPRINT<br />

Distance 50m<br />

Sprint as fast as you can for the prescribed<br />

distance. If you’ve got no space to sprint, substitute<br />

in 20 mountain climbers. Starting from a pushup<br />

position, jump one leg and then the other in as<br />

fast as possible. Rest for 60 seconds, then start<br />

another round.<br />

PART 3 Rounds 4<br />

1 SITUP<br />

Time 20sec<br />

Sit with your feet on the floor, knees bent,<br />

and lie back. Sit up to touch your knees<br />

with your elbows.<br />


Time 20sec<br />

Lie with your feet off the floor and<br />

“flutter”your legs for the allotted time.<br />

2 RUSSIAN<br />

TWIST<br />

Time 20sec<br />

Sit with your heels and back<br />

off the floor, holding a weight<br />

plate or kettlebell. Twist to<br />

one side and touch the plate<br />

on the floor, then twist to the<br />

other side and do the same.<br />

Keep going.<br />


Time 20sec<br />

Start in a top pushup position. Walk<br />

your feet in until you’re standing, then<br />

walk back down. Continue for the<br />

allotted time. Rest for 20 seconds,<br />

then start another round.<br />


“The more you work in the<br />

gym, the better you’ll<br />

perform outside it.”<br />



PART 1 Do 15 reps of each move, then 14, 13 and so on all the way<br />

down to one. Yes, this is nasty — it’s designed to last an hour.<br />

WARM-UP<br />

Run<br />

Distance 1.6km<br />

1 DOUBLE<br />



Starting with the kettlebells on the<br />

floor, lift them up, hold them between<br />

your legs, then pull them up and “pop”<br />

your hips forward, punching your<br />

hands under to catch each kettlebell<br />

on your forearms. Do a quarter-squat,<br />

and use the momentum to help press<br />

the weights overhead.<br />

2 SANDBAG<br />


Use a heavy sandbag. Hold the bag on<br />

your shoulders and squat down until<br />

your thighs are parallel to the floor, then<br />

press back up through your heels.<br />


Sit on the floor with your legs bent,<br />

holding a weight plate. Touch the plate<br />

next to one hip, then the other — and then<br />

lean back and touch the floor behind<br />

your head. Yes, that’s a single rep.<br />

4 SLED PUSH<br />

Distance 50m<br />

Get as low as you can and push a sled<br />

along the ground. No sled? Use a weight<br />

plate on top of a towel.<br />

PART 2 “If you finish the whole session in under 60 minutes,<br />

do another 1.6km run as fast as possible,” says Saenz.<br />


THE<br />


SEE PAGE 68<br />


pizza<br />

Don’t fear the<br />

A cheese-and-sauce-covered pizza can be healthy? Damn straight it can<br />

— and we’ve proved it with these four cleaner, leaner versions that will<br />

satisfy your cravings but keep you looking and feeling great.<br />



Great pizza doesn’t have<br />

to be a greasy mess of<br />

G<br />

fatty ingredients and<br />

empty calories. In fact,<br />

with the right toppings —<br />

nutritional powerhouses<br />

like kale, sweet potato, rocket and<br />

almonds — you can rest assured that<br />

you’re fuelling your body with the<br />

things it needs to build muscle, boost<br />

immunity, improve overall health and<br />

even burn fat. Here we’ve raised the bar,<br />

developing healthy, delicious pizzas you<br />

can make right at home with minimal<br />

hassle in a matter of minutes. Whip up<br />

the protein-packed Kale-Bacon Pizza<br />

to refuel after a workout or bust out<br />

the Sweet Potato & Sautéed Mushroom<br />

Pizza to really impress at your next date<br />

night in. Got leftovers? Pizza holds great<br />

overnight, so take it to work the next day.<br />

And it even freezes well, making it the<br />

perfect go-to dinner grab. You’ll never<br />

look at pizza the same way again.<br />


THE<br />




A B O U T I T<br />

This incredibly easyto-make<br />

pizza has<br />

less saturated fat and<br />

calories than takeaway.<br />


450g store-bought pizza<br />

dough (regular<br />

or gluten-free)<br />

1 tbsp extra-virgin<br />

olive oil<br />

¼<br />

tsp sea salt to taste,<br />

divided<br />

¾ cup organic, lowsugar<br />

tomato paste<br />

¾ cup high-quality<br />

mozzarella cheese<br />

2 tsp dried oregano<br />

¼ tsp chilli flakes<br />

¼ cup fresh basil leaves<br />

(optional)<br />

1 cup sun-dried<br />

tomatoes (optional)<br />


1) Preheat oven to 200°;<br />

set pizza dough out at<br />

room temp for about<br />

20 minutes.<br />

2) Sprinkle a clean work<br />

surface with flour;<br />

roll dough into a 1cm<br />

flat, 25-30cm round<br />

or rectangle. Place it<br />

on a baking sheet or<br />

in a cast-iron pan,<br />

brush with olive oil<br />

and sprinkle with 1 /8<br />

tsp salt.<br />

3) Place dough in oven<br />

and prebake for about<br />

10 minutes, then<br />

remove. Top pizza<br />

with tomato paste,<br />

mozzarella and<br />

oregano, and bake<br />

on the middle rack for<br />

12–15 more minutes.<br />

4) Remove from oven<br />

and sprinkle with<br />

remaining sea salt<br />

and chilli flakes, plus<br />

basil and sun-dried<br />

tomatoes if desired.<br />

Sauce and effect<br />

Tips for buying — or making — a great,<br />

healthy pizza-topping tomato sauce.<br />

■ Store-bought pizza sauce can still<br />

be healthy (and honestly, very nearly<br />

as good as homemade). Just go<br />

organic, and check the jar to be sure<br />

it’s not loaded with sugar — excess<br />

sweeteners can lead to everything<br />

from type 2 diabetes to obesity.<br />

Put back on the shelf any jar of sauce<br />

(or marinade or dressing, for that<br />

matter) that contains corn syrup,<br />

sugar or anything that ends in “ose”.<br />

If you want to go clean and fresh this<br />

year, update your pantry by cleaning<br />

out the sugar-processed foods and<br />

changing up that sauce!<br />

■ If you’re making your own<br />

tomato sauce, canned tomatoes,<br />

surprisingly, contain more lycopene<br />

— which has been shown to help<br />

prevent prostate cancer — than fresh<br />

tomatoes. If you’re using storebought<br />

sauce, always go for a sauce<br />

that’s thick and organic.<br />

xxxxxxxxxxx<br />

Food styling by Roscoe Betsill<br />



TOMATO &<br />


P E S T O<br />


MAKES<br />

8 SERVINGS<br />


ABOUT IT<br />

Antioxidant-packed<br />

sun-dried tomatoes,<br />

plus a megaboost of<br />

vitamins A, C and K in<br />

the form of kale-almond<br />

in the pesto, make this<br />

superfood pizza a guiltfree<br />

comfort food. Enjoy<br />

it post-workout and get<br />

a natural protein kick<br />

from the prosciutto and<br />

almond pesto.<br />



1½ cups curly kale<br />

½ cup raw almonds<br />

2 garlic cloves, roughly<br />

chopped<br />

½ tsp sea salt<br />

3 tbsp extra-virgin<br />

olive oil<br />

2 tbsp fresh lemon juice<br />

PIZZA<br />

450g store-bought pizza<br />

dough<br />

1 tbsp extra-virgin<br />

olive oil<br />

¼ tsp sea salt, to taste<br />

½ cup homemade kalealmond<br />

pesto (above)<br />

6 slices high-quality<br />

prosciutto, torn<br />

2 Roma tomatoes,<br />

thinly sliced<br />

1 cup rocket<br />

1 cup mozzarella,<br />

finely grated<br />



1) Place kale, almonds,<br />

garlic and sea salt<br />

into a food processor<br />

or blender and pulse<br />

to combine until<br />

the ingredients are<br />

somewhat mealy.<br />

2) Gradually add olive oil<br />

in a steady stream<br />

until the mixture is<br />

finely chopped yet<br />

still has texture,<br />

about 1 minute. Pulse<br />

in lemon juice and<br />

adjust the seasoning<br />

to taste. Put aside ¾<br />

cup to use. Reserve<br />

any extra pesto in<br />

an airtight container<br />

in the fridge for up<br />

to a week.<br />


1) Preheat oven to 200°.<br />

2) Transfer dough to a<br />

large sheet tray and<br />

brush crust with olive<br />

oil and a sprinkle of<br />

sea salt. Place in the<br />

oven and prebake<br />

for about 8 minutes.<br />

Remove from oven.<br />

3) Spread ¾ cup kale<br />

pesto on top of crust.<br />

Add prosciutto slices,<br />

Roma tomatoes and<br />

rocket, and top with<br />

mozzarella cheese.<br />

Place back in the<br />

oven on the middle<br />

rack and bake for<br />

10–12 minutes.<br />

xxxxxxxxxxx<br />

■ Presto pesto. Double your batch of pesto and try tossing it with pasta, using it to top off toast, or mixing vegetables in it prior to roasting.<br />


KALE-<br />

B A C O N<br />

PIZZA<br />

MAKES:<br />

4–6 SERVINGS<br />


A B O U T I T<br />

Mouth-watering bacon<br />

and eggs on a pizza? Hell,<br />

yeah! Even with kale<br />

sautéed in bacon fat and<br />

mozzarella cheese on<br />

top, this homemade<br />

pizza still packs fewer<br />

calories and less fat per<br />

serving than takeaway.<br />

The trick to losing weight<br />

and saving calories this<br />

year? Cooking at home.<br />


450g store-bought<br />

pizza dough<br />

1 tbsp extra-virgin<br />

olive oil<br />

¼ tsp sea salt to taste,<br />

divided<br />

4 slices organic bacon,<br />

cut into 3cm pieces<br />

½ red or yellow onion,<br />

finely diced<br />

2 cups curly kale, finely<br />

chopped<br />

1 cup organic, lowsugar<br />

tomato paste<br />

1 cup part-skim<br />

mozzarella cheese,<br />

shredded<br />

1 egg<br />


1) Preheat oven to<br />

200° and set pizza<br />

dough out at room<br />

temperature for<br />

about 20 minutes.<br />

SWEET<br />

POTATO &<br />



PIZZA<br />

MAKES<br />

8 SERVINGS<br />


ABOUT IT<br />

With feel-good<br />

ingredients like vitamin<br />

A-packed sweet potato,<br />

juicy, immunity-boosting<br />

mushrooms and antiinflammatory<br />

onions,<br />

this pizza is a clean<br />

and inspiring way to<br />

change up your menu.<br />

A total bonus:it’s also<br />

vegetarian, so invite<br />

that cute non-meateating<br />

neighbour over<br />

for a slice.<br />


3 tbsp extra-virgin<br />

olive oil, divided<br />

1 onion, thinly sliced<br />

2 cups button<br />

mushrooms,<br />

thinly sliced<br />

450g store-bought<br />

pizza dough<br />

Sea salt, to taste<br />

1½ cups sweet potato<br />

puree (Use leftover<br />

mashed sweet<br />

potatoes or boil<br />

2 large sweet<br />

potatoes — roughly<br />

chopped, skin on —<br />

until soft, and blend<br />

until smooth.)<br />

120g mozzarella cheese,<br />

shredded<br />

1 cup rocket<br />

Balsamic vinegar,<br />

to finish<br />


1) Preheat oven to 210°.<br />

2) Heat 2 tbsp of olive<br />

oil in a large pan over<br />

medium heat. Add<br />

onion and cook,<br />

stirring occasionally,<br />

until golden, about<br />

10 minutes. Add in<br />

sliced mushrooms<br />

and sauté for an<br />

additional 10 minutes.<br />

3) On a clean work<br />

surface, roll out pizza<br />

dough and place it on<br />

a large baking sheet<br />

or pizza stone. Brush<br />

dough with remaining<br />

1 tbsp olive oil and<br />

a sprinkle of salt.<br />

Prebake for about<br />

5 minutes or until<br />

golden brown;<br />

remove from<br />

the oven.<br />

4) To top crust: using<br />

a large spoon,<br />

spread the base of<br />

the pizza with sweet<br />

potato puree and<br />

sautéed onions and<br />

mushrooms and top<br />

with cheese. Place<br />

back in the oven on<br />

the middle rack for<br />

10–12 more minutes,<br />

until dough is crisp<br />

and cooked through.<br />

Remove from oven,<br />

sprinkle with rocket<br />

and balsamic vinegar<br />

and serve hot.<br />

Sweet potato<br />

perfection.<br />

Sweet potato<br />

contains fibre,<br />

vitamin A, vitamin<br />

C, vitamin B6 and<br />

even protein. Some<br />

of these nutrients<br />

are found in its skin,<br />

so try leaving it on<br />

when making<br />

your puree.<br />

2) On a clean work<br />

surface with a touch<br />

of flour, roll out pizza<br />

dough into a 2cm<br />

flat, 25-30cm round.<br />

Place it on a large<br />

baking sheet or pizza<br />

stone, or in a round<br />

cast-iron pan. Brush<br />

dough with olive oil<br />

and sprinkle with sea<br />

salt, then prebake<br />

for about 5 minutes.<br />

3) In a large pan over<br />

medium heat, add<br />

bacon and cook<br />

until crisp; set aside<br />

to drain on paper<br />

towels. Add diced<br />

onion to the pan and<br />

cook until softened,<br />

stirring occasionally,<br />

about 8 minutes.<br />

Add chopped<br />

kale to the pan and<br />

cook until wilted,<br />

about 2 minutes.<br />

4) Top pizza with tomato<br />

paste, mozzarella<br />

and sautéed kale<br />

and onions. Bake<br />

in the oven on the<br />

middle rack for<br />

12–14 minutes.<br />

5) Two to 4 minutes<br />

before pizza is ready,<br />

crack egg on top<br />

and bake until crust<br />

is crisp and egg is<br />

slightly cooked.<br />

Remove from the<br />

oven, cool slightly,<br />

and serve alongside<br />

a blond ale brew.<br />

xxxxxxxxxxx<br />


xxxxxxxxxxx<br />



While not an absolute essential for cooking, a pizza stone is every chef’s favourite way to achieve a crispy-crusted, evenly<br />

cooked, restaurant-style pizza at home. (All these pizzas were cooked on one.) A few brands to check out:<br />

Large Q Pizza Stone and Tray 36.5cm • $39.95, weberbbq.com.au<br />

Breville 12-inch (30.5cm) Pizza Stone • $24.95, breville.com.au<br />

Davis & Waddel Napoli BBQ Pizza Stone 38cm • $39.95, davidjones.com.au<br />


Why do many millions of <strong>Australian</strong>s injure<br />

themselves every year running? Well, if you believe the<br />

world’s top biomechanical experts and elite coaches,<br />

it’s not for lack of conditioning. And it’s not because<br />

we’re wearing the wrong shoes, either. It’s because<br />

no-one taught us how to run. Here, our correspondent<br />

gets a crash course in the new Running 101.<br />

You’re<br />

not<br />

born<br />

to run<br />

(Here’s how to learn…)<br />




AUTUMN<br />


GUIDE<br />


1<br />

Strike<br />



• • • “Do you hear that?” asks Pasquale Manocchia, his<br />

face contorting into an ugly wince. It’s as if he’s just heard<br />

fingernails screeching across a chalkboard.<br />

We’re seated in his office high above a 1,300-squaremetre<br />

gym called La Palestra — what the ancient Greeks<br />

and Romans called gymnasiums — where my attention<br />

strays between the pair of Chinese brass knuckles with<br />

three-centimetre spikes sitting on his desk and other rare<br />

fitness artifacts scattered across the glass-encased room:<br />

old wooden dumbbells, some fencing gear, Indian clubs,<br />

a pair of ancient hiking boots. The gym is located in an old<br />

ballroom of the former Hotel des Artistes in New York’s<br />

Upper West Side, and the office has views of the people<br />

working out below us between Roman columns.<br />

I give Manocchia a blank stare. All I hear is music and the<br />

faint thump thump thump of someone running, out of sight,<br />

on a treadmill. “No-one should ever be striking the ground<br />

that hard,” says Manocchia, shaking his head. “There’s no<br />

question that more people are running<br />

than ever before, and more people are<br />

getting injured than ever before.”<br />

While that may strike you as a touch<br />

dramatic, it’s actually not. In fact, each<br />

year, up to 75% of Australia’s millions<br />

of runners get injured. It’s a staggering<br />

number when you consider that the figure<br />

doesn’t include athletes who get hurt from<br />

running while playing other sports. And<br />

by injuries, we’re talking about everything<br />

from broken bones to insidious, slowforming<br />

conditions like runner’s knee,<br />

Achilles tendinitis, plantar fasciitis, shin<br />

splints, iliotibial band syndrome and stress<br />

fractures — the kind of painful stuff that drives runners<br />

mad and sends them screaming for the bike saddle in<br />

warmer months.<br />

And these aren’t just hardcore dudes who crank out<br />

Tough Mudders and Warrior Dashes, either. We’re talking<br />

about weekend joggers, too. For the record, adventurerace<br />

participation is up more than 200% over the<br />

past five years and road racing is also experiencing a boom.<br />

It all begs the question: What are so many people doing<br />

so wrong?<br />

For starters, conventional wisdom says that running<br />




CRANK<br />



WHO ARE<br />


INJURED — IT’S<br />



your Pose<br />

THE POSE METHOD was devised by Russian<br />

running coach Nicholas Romanov in the<br />

1970s and is widely being taught today<br />

by elite running coaches and CrossFit<br />

instructors around the world as the ideal<br />

running form. Like any other skill, it’s much<br />

more difficult to master than it looks, but<br />

here are the standards that every runner,<br />

from the ultramarathoner to the lowliest<br />

weekend jogger, needs to work towards:<br />


Head<br />

When you’re in proper<br />

Pose form your head<br />

will stay still without<br />

any up-and-down or<br />

side-to-side motion.<br />

When your head is still,<br />

it means that you’re<br />

doing everything<br />

else correctly.<br />

Back<br />

Focus on a straight back,<br />

but be careful of overtensing<br />

your muscles.<br />

You should have good<br />

posture but also feel<br />

relaxed. If your back is<br />

too tight, it prevents the<br />

rest of your body from<br />

moving freely.<br />

Arms<br />

Keep your arms at your<br />

sides and don’t worry about<br />

pumping them. As long as<br />

your back and shoulders<br />

are loose, your arms will<br />

naturally move back and<br />

forth to counterbalance<br />

the motion of your legs.<br />

Legs<br />

Think about pulling<br />

up your back leg with<br />

your hamstrings rather<br />

than pushing off with<br />

your quads. This helps<br />

you master the art of<br />

falling forward<br />

versus pushing off<br />

from behind. Think of<br />

each step as catching<br />

your fall rather than<br />

propelling you forward.<br />

Hips<br />

As you lean forward to<br />

fall, think about dropping<br />

your hips over the balls<br />

of your feet. This will<br />

prevent you from taking<br />

too long a stride. Speed is<br />

maintained by how fast<br />

you fall forward — not the<br />

size of your stride.<br />

Feet<br />

Keep your bodyweight<br />

on the balls of your feet.<br />

Move quickly from<br />

one foot to the other to<br />

distribute ground forces<br />

throughout your joints,<br />

ligaments and tendons.<br />

Knees<br />

Maintain a constant<br />

slight bend in the knee —<br />

it will help you maintain<br />

a proper forward lean<br />

and make it easier to<br />

quickly change from one<br />

foot to the other.

isn’t something that requires coaching, and<br />

that the best way to improve as a runner is<br />

to simply run more. And we’re continually<br />

recommended any number of remedies for<br />

common ailments — usually in the form of<br />

a new pair of specialised shoes.<br />

Manocchia emphatically disagrees. The<br />

gym owner, a former university hockey<br />

player at the prestigious Brown University<br />

in Rhode Island, is a disciple of Dr Nicholas<br />

Romanov, a career coach for the Russian<br />

Olympic team whose unique thoughts about<br />

running, long overlooked on the margins of<br />

the sport, are finally going mainstream. In<br />

short, they firmly believe that running is a<br />

practised skill, not a natural motion. And<br />

though some people are born with a talent<br />

for running, most are not. Which means<br />

that if you haven’t suffered through rigorous<br />

coaching on your technique, it’s likely<br />

you’re going about it all wrong.<br />

It turns out that I fit squarely in that camp.<br />

Manocchia walks me down to the gym floor<br />

and puts me through a series of exercises.<br />

First, he instructs me to “move”. So I take<br />

a step forward, and before I make it a metre<br />

he says, “Stop! Did you see what you just<br />

did?” Huh? “Move again,” he says. I lift my<br />

leg. “Stop! Did you see that?” I draw a blank,<br />

and he explains that each time I take a step,<br />

I’m bracing my forward leg like a brake. To<br />

me I’m just walking, but to Manocchia my<br />

gait looks like a beat-up Datsun clunking<br />

down the road. He says that I’m sending<br />

excessive force up the leg with each step,<br />

which will eventually lead to any number of<br />

long-term injuries.<br />

He next asks me to write down five<br />

adjectives to describe how I feel about<br />

running. I explain that I like running<br />

while playing tennis but I hate running for<br />

running’s sake.<br />

“Just write down the words,” he says.<br />

I then very quickly scribble down<br />

“boring”, “redundant”, “jarring”, “unfun”<br />

and “useless”.<br />

“Now write down five words you associate<br />

with an elite runner blasting through the<br />

park,” he says.<br />

I write down “grace”, “efficiency”,<br />

“stamina”, “relaxed” and “fast”.<br />

Manocchia points at my two lists: “It’s<br />

about getting from there to there.”<br />

Yeah, this isn’t going to be so easy after all.<br />

2<br />

a<br />




• • • Last August, what was supposed to be<br />

a small event, the first-ever International<br />

Calgary Running Symposium in Canada,<br />

turned into the greatest gathering of running<br />

physiologists under one roof that science has<br />

ever seen.<br />

More than 200 of the world’s top experts<br />

from both the academic and the commercial<br />

side of the running industry, including<br />

Romanov, descended on the University of<br />

Calgary to celebrate the career of a beloved<br />

running biomechanist, Dr Benno Nigg, the<br />

head of the university’s Human Performance<br />

Lab. As the symposium described it, “Dr<br />

Nigg’s research concentrates on human<br />

locomotion with its main emphasis on<br />

mobility and longevity.” In other words:<br />

preventing running injuries. The conclusion<br />

from such an unprecedented gathering?<br />

“Nothing we’ve done over the last 40<br />

years has done anything to reduce injuries,”<br />

says Sandro Nigg, the honouree’s son,<br />

who helped organise the event and is an<br />

accomplished biomechanist himself. All<br />

the research and scientific applications in<br />

recent memory — motion-control shoes,<br />

“air” cushioning, orthotics, those wildly<br />

popular “barefoot shoes” that have taken the<br />

running industry by storm since Christopher<br />

McDougall’s blockbuster book Born to<br />

Run — are all a wash. “Forty years of effort<br />

by doctors, coaches, athletes has come to<br />

nothing,” Romanov says. (For the record, the<br />

new wisdom says the best shoes are the most<br />

comfortable ones; and if you’re conditioned<br />

for it, go minimal.) But the most important<br />

takeaway from the event, according to the<br />

younger Nigg, is that “we’re all now ready<br />

to use our resources to look at [individual]<br />

technique and training” as a way to keep<br />

runners healthy.<br />

Which is why Romanov is finally getting<br />

his due. While teaching biomechanics<br />

and training the track team at a Russian<br />

university in the 1970s, he developed<br />

model for teaching running known as<br />

the Pose Method, which didn’t catch on<br />

for years. In fact, when Romanov walked<br />

into Manocchia’s gym 20 years ago after<br />

emigrating from Russia, Manocchia thought<br />

his ideas were so radical that he brushed him<br />

off. But not for long.<br />

“After a while I just had to suck it up,”<br />

Manocchia says. “He was right. He had the<br />

science. This is how force is actualised, and<br />

it’s the same for every runner.”<br />

Running, according to Romanov, isn’t<br />

a series of jumps or pushes off the ground<br />

— it’s an act of continual falling. To run<br />

correctly, we need to first fall forward — then<br />

we must catch ourselves. Then we fall again,<br />

and so forth. In that sense, proper running<br />

is a lot like skiing: a series of controlled falls<br />

back and forth down the mountain. It’s the<br />

same with other athletic movements, too. To<br />

return a serve in tennis, a player must first<br />

fall in the proper direction, Romanov says.<br />

Even Bruce Lee’s famous one-inch punch<br />

is about maximising the leverage of gravity.<br />

“This stuff goes all the way back to da Vinci,”<br />

Manocchia adds.<br />

And if any of this sounds familiar, perhaps<br />

that’s because Romanov’s teachings<br />

have also become popular in the world<br />

of CrossFit, where some of its most<br />

popular trainers have begun using the Pose<br />

Method along with their strength and<br />

conditioning workouts.<br />

“Like any runner logging kilometres,<br />

I was broken,” says Brian MacKenzie, an<br />

ultra-distance runner who found Romanov<br />

in 2002. “I’d trained for a triathlon, but<br />

I developed plantar fasciitis and IT band<br />

syndrome. I saw Romanov for a weekend,<br />

and I’m pain free.”<br />

In 2007, MacKenzie met the physical<br />

therapist Kelly Starrett, one of the biggest<br />

names in CrossFit, at a seminar in San<br />

Francisco. “When I met Kelly, he hated<br />

running,” MacKenzie says. “I taught him<br />

how to run, and he was like, ‘Whoa!’”<br />

Together, the two worked on expanding<br />

not only Romanov’s Pose Method but also<br />

the Russian coach’s Olympic strength and<br />

conditioning program with a CrossFit<br />

stamp. Today, “CrossFit Endurance”<br />

emphasises running shorter distances at<br />

higher intensity to develop better form. (For<br />

his part, Romanov says, “I was very happy to<br />

see the CrossFit community embrace Pose.”)<br />

Jimmy Chin/ Styling by Keica Clark/Celestine Agency; Grooming by Nicole Bushnell<br />









PAIN FREE.”<br />

And both MacKenzie and Starrett recently<br />

released books that have sat atop of the<br />

running best-seller lists. MacKenzie’s title,<br />

Unbreakable Runner, is a how-to for beginner<br />

and elite athletes alike, while Starrett’s book,<br />

Ready to Run, attacks mobility issues that<br />

face all athletes who do a lot of running.<br />

They’re not the only big names preaching<br />

proper form. Dean Karnazes, 52, is one of<br />

the most famous runners in the world. In<br />

2006, when the ultramarathoner trained to<br />

run 50 marathons in all 50 US states in 50<br />

consecutive days, he did what he considers<br />

a precursor to MacKenzie and Starrett’s<br />

running workouts.<br />

When he wasn’t running, he’d lift so<br />

heavy that he could only knock off five reps<br />

per set. Then he’d lift light with hundreds<br />

of reps. Finally, he’d do LSD — long slow<br />

distance running. “I don’t subscribe to<br />

the notion of any single running motion,”<br />

Karnazes says, “but it’s funny — when I ran<br />

the 50 marathons, I naturally fell into the<br />

Pose Method. My body started to become as<br />

efficient as possible.”<br />

BIGGER,<br />




• • • According to Romanov, there are<br />

three basic phases to the Pose Method<br />

that every runner needs to master<br />

to find his proper form: first, “the<br />

pose”; second, “the fall”; and finally,<br />

“the pull”.<br />

Everyone who runs goes through the Pose,<br />

which is simply a moment of balance on the<br />

supporting foot. In motion, from the side, it<br />

looks like a figure four. Next, the runner falls<br />

There’s no weighttraining<br />

exercise<br />

more sport-specific to<br />

running than a proper<br />

walking lunge.<br />

FASTER,<br />


The three exercises guaranteed to<br />

make you a better runner<br />

By Sean Hyson<br />

Even if their goal isn’t getting huge,<br />

runners often make the mistake of doing<br />

no lifting at all. (And as big-time endurance<br />

guys like Dean Karnazes will tell you, that’s<br />

not only wrong — it’s just plain dumb.) With<br />

these three exercises, combined with Pose<br />

training, you’ll be running farther, and safer,<br />

than ever before.<br />

Box Jump<br />

■ Place in front of<br />

you a box that’s high<br />

enough to make it<br />

somewhat challenging<br />

to jump up onto.<br />

Quickly bend your<br />

hips and knees and<br />

swing your arms back<br />

to gather momentum,<br />

then jump up onto the<br />

box. Land softly in the<br />

centre of the box with<br />

hips and knees bent.<br />

Step off. That’s one<br />

rep. Perform three<br />

sets of 5 reps.<br />

Goblet Squat<br />

■ Hold a dumbbell<br />

or kettlebell by one<br />

of the bell ends with<br />

both hands under your<br />

chin. Stand with feet<br />

shoulder-width apart<br />

and toes pointed out<br />

at about 30 degrees.<br />

Take a deep breath and<br />

bend your hips back<br />

and lower into the<br />

squat, pushing your<br />

knees out and keeping<br />

your lower back<br />

in its natural arch.<br />

Squeeze your glutes<br />

as you come back up.<br />

Perform three sets of<br />

8–12 reps.<br />

The goblet squat<br />

allows you to perform<br />

a deep squat with little<br />

risk of injury to the<br />

lower back. Squatting<br />

develops your entire<br />

lower body and is<br />

arguably the best<br />

exercise for building<br />

running speed.<br />

Walking Lunge (PICTURED)<br />

■ There’s no weighttraining<br />

exercise<br />

more sport-specific<br />

to running than a<br />

walking lunge. It trains<br />

your body both to<br />

accelerate forward<br />

and decelerate,<br />

controlling the<br />

body’s momentum.<br />

It builds balance<br />

and coordination in<br />

addition to strength.<br />

Hold a dumbbell in<br />

each hand and stand<br />

with feet at hip width.<br />

Step forward and<br />

lower your body until<br />

your front thigh is<br />

parallel to the floor<br />

and your rear knee<br />

nearly touches the<br />

floor. Come up and<br />

immediately step<br />

forward with the<br />

opposite leg. Do three<br />

sets of 10–12 per leg.<br />


forward. And finally, he pulls the supporting leg off the floor.<br />

Every runner makes these three motions. Some do them<br />

efficiently, but most don’t. There’s an ocean between the<br />

two extremes, says Romanov.<br />

To land on the efficient side of the spectrum, Romanov<br />

advises maintaining perfect posture that keeps the<br />

shoulders, hips and ankles in alignment. Runners should<br />

then free-fall forward by moving their hips over the balls<br />

of their feet. The knees should always be bent, and the<br />

bodyweight should always be on the balls of the feet, which<br />

ideally are pointed straight forward. As soon as you fall, you<br />

pick up your support leg. Don’t fixate on landing, he says.<br />

Instead, focus your mind on pulling up your support leg.<br />

Sound easy? Think again.<br />

Imagine learning to shoot a basketball or swing a golf<br />

club for the first time. To learn correctly, you need to be<br />

trained for muscle memory: the coach prods you to loosen<br />

up your back: “Stand up straight! Push your arse out a little<br />

more! Look forward! Elbows in!” Chances are you’ve been<br />

nudged with this kind of teaching before, and all of a sudden<br />

— whether it’s a free throw or a 300m drive — you’re suddenly<br />

in a groove and everything feels great. When you walk away,<br />

you realise that you probably can’t repeat what you just did,<br />

and you don’t understand why everything started clicking<br />

in the first place.<br />

At La Palestra, I experience this firsthand. Manocchia<br />

asks me to stand in place and jump. I start bouncing up and<br />

down. Again, from the look on his face, it’s clear that I’m<br />

doing something wrong. He claims my feet and ankles are<br />

travelling like a suspension bridge in an earthquake. He<br />

walks me over to the wall and instructs me to put one hand<br />

against the wall and brace the rest of my body. He pulls my<br />

index finger back and lets it go. It snaps back against the wall<br />

like a rubber band. “That’s what your ligaments and tendons<br />

are built to do,” he says. “They work like a spring when you<br />

let them do their job.”<br />

Manocchia then puts me through a series of jumps. He<br />

tells me to settle down my knees and ankles and to stop<br />

tensing my torso. Instantly my cadence spikes, nearly<br />

doubling. More important, the motion feels effortless.<br />

Finally, Manocchia coaches me through the transition from<br />

jumping in place to running. “Just fall forward,” he says, as<br />

I start a slow jog. “Focus on pulling your supporting leg<br />

up.” In just a few minutes my form feels transformed. I’m<br />

using less muscle, my cadence is incredibly rapid and the<br />

running feels effortless. I can’t exactly pinpoint what it is I’m<br />

doing right, but it feels more like gliding than the lumbering<br />

I usually force myself through on runs. My head stays level,<br />

which Manocchia tells me is a good thing.<br />

“Imagine what we could do with you over the course of<br />

months or years,” says Manocchia, who notes that speed<br />

isn’t determined by strength and dexterity, but how<br />

fast we allow ourselves to fall forward. Once you feel<br />

that load distributed evenly across the joints as nature<br />

intended, it’s easy to understand why a handful of major<br />

European insurance companies now accept Pose clinics as<br />

preventive medicine.<br />

“Pose was developed because of necessity,” Romanov<br />

says. “Good driving skills will save your life, and the same<br />

is true of running. Moving correctly is the base of a healthy<br />

life. It means your joints, tendons, ligaments, muscles and<br />

insides are moving the way they should be.<br />

To paraphrase Aristotle: movement is life, and life<br />

is movement. ■<br />

Run for your life<br />

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Heart rate<br />

monitors<br />

You should train in a different heartrate zone depending on whether<br />

you want to improve endurance, boost sprint power or burn fat. A<br />

heartrate monitor (HRM) records your training intensity and ensures<br />

you’re working in the zone that best suits your goals. Here, MF tests<br />

four of the latest models.<br />


$549, buy.garmin.com<br />

A triathlon powerhouse, the Forerunner 920XT<br />

has an abundance of modes and features,<br />

complemented by a display that’s easy to read in<br />

any environment and an interface so intuitive that<br />

the instruction guide seems like a waste of paper.<br />

Its Running Dynamix software marries vertical<br />

oscillation, ground contact time and cadence with<br />

your heartrate to give you a VO2 max it can use<br />

to predict race times. It also comes with two<br />

swimming modes — open water and indoor. In<br />

open water it relies on GPS, while in indoor mode<br />

it uses an accelerometer to track distance. After<br />

training, you can use the USB cable and secure<br />

charging housing to link it to the Garmin Connect<br />

site, where you can crunch your data, use expert<br />

tri plans and connect with other Garmin owners.<br />

PROS<br />

□ Works for all types of session and environment<br />

□ Extremely simple to use<br />

CONS<br />

□ Can’t program it for indoor pools less than 15m<br />


Simply the best multisport tracker on the market.<br />

BEST FOR… Any triathlete who’s prepared to splash<br />

the cash to get the most out of their sport.<br />

POLAR M400<br />

$349, polar.com<br />

Thanks to the M400’s intuitive interface we barely<br />

had to consult the user manual while setting it up —<br />

good news for anyone who’d rather spend their time<br />

training than reading instructions. It further caters<br />

to the impatient with a Back to Start feature that uses<br />

GPS to send you home from your current location,<br />

so you don’t need to plan every route meticulously.<br />

Workouts, steps, sleep and calories burnt are logged<br />

into Polar Flow through the website or app. Like<br />

the watch, this service is easy to use, with a bold<br />

interface. A large calendar shows your activity over<br />

the month, and you can analyse each workout in<br />

detail. Based on your recorded heartrate it also lets<br />

you know the specific health benefits of each session<br />

you’ve done and can suggest future sessions<br />

depending on your goals.<br />

PROS<br />

□ GPS features at a low price<br />

□ Easy to set up and use<br />

CONS<br />

□ No vibration for alerts or alarms<br />


A combined HRM and GPS activity tracker<br />

at an attractive price.<br />

BEST FOR… Runners who like to track more<br />

than just their training sessions.<br />


AUTUMN<br />


GUIDE<br />

2015<br />


$749.99, suunto.com.au<br />

A training supercomputer on your wrist, the Ambit3<br />

has preset modes for everything from mountain<br />

hiking to open-water swimming, along with specific<br />

features for each. Lost during a run? Use the GPS<br />

route planner. Worried that a storm might be<br />

brewing? Check the weather indicator. Pairing the<br />

chest strap and using the watch to record a training<br />

session is simple, but delving into its myriad features<br />

requires an intimate familiarity with the 121-page<br />

user manual. The supporting software (Movescount<br />

— available on web and iPhone) is equally exhaustive<br />

and even a straightforward run presents you with 22<br />

metrics including the amount of time spent in each<br />

heartrate zone, a suggested recovery time and<br />

predicted VO2 max.<br />

PROS<br />

□ Detailed post-training analysis<br />

□ Vast amount of features and metrics<br />

CONS<br />

□ Oversized watch<br />


A stat junkie’s wet dream, this can record — and even<br />

assist with — any activity.<br />

BEST FOR… The hard-training data geek who feels the<br />

only way to improve performance is to know<br />

everything about every second of a training session.<br />


$349, tomtom.com/en_au<br />

One of the biggest hassles about heartrate<br />

monitors is having to wear a separate chest<br />

strap to get accurate readings. Tom Tom’s Runner<br />

Cardio dispenses with this inconvenience by<br />

having the heartrate monitor built into the base<br />

of the watch, so you can go hard without worrying<br />

about the strap coming off. Another huge plus is<br />

being able to access distance, time, pace, speed<br />

and calories as you’re pounding the bitumen,<br />

thanks to the watch’s GPS. Once you’ve finished<br />

running, view all your important stats on Tom<br />

Tom MySports, or upload data to the Tom Tom<br />

MySports app.<br />

PROS<br />

□ Heartrate monitor built into watch<br />

□ GPS provides real-time running info<br />

CONS<br />

□ Can’t share results to social networks<br />


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health You<br />

check<br />

know exactly when your<br />

partner’s period is due, that<br />

she’s lactose-intolerant<br />

and which buttons to press<br />

in bed. But how well do you<br />

know your own body and<br />

how to look after it? Take our<br />

quiz to find out. BY CLIVE ARCHER<br />

1. VAS DEFERENS IS. . .<br />

(a) A tube that transports sperm.<br />

(b) A famous Dutch portrait painter.<br />

(c) A small bone in the middle ear.<br />

Answer: (a) Tubes which lead from the<br />

testicles to the urethra, carrying sperm<br />

and other components of seminal fluid.<br />

To keep your little swimmers healthy, you<br />

should quit smoking because lighting up<br />

lowers your sperm count and makes them<br />

less mobile. (Smoking may even damage<br />

the sperm’s DNA and make you infertile.)<br />

And avoid junk food, which has high<br />

levels of sugar and processed ingredients.<br />

Instead, go for fruit and vegies, which<br />

contain antioxidants and vitamins<br />

(especially vitamins C and E) and boost<br />

fertility. Hitting the weights regularly is<br />

also a good idea because muscle-building<br />

exercises boost the production of sperm<br />

hormones. Finally, there’s nothing<br />

wrong with having the occasional cold<br />

one, but downing too many can cause<br />

hormonal problems.<br />

2. A FEMUR IS. . .<br />

(a) A small, monkey-like creature with<br />

thick fur and a long tail.<br />

(b) A large bone in the leg.<br />

(c) A growth on the optic nerve that<br />

causes blindness.<br />

Answer: (b) The femur is the longest<br />

and strongest bone in your body and can<br />

support a weight roughly 30 times that<br />

of an average adult. For healthy bones,<br />

ensure you have enough calcium in your<br />

diet. Eat lots of dark, leafy vegetables<br />

(like watercress), low-fat cheese, yoghurt,<br />

milk, broccoli, almonds and sardines.<br />

And stay active. Couch potatoes face<br />

a higher risk of osteoporosis than their<br />

more active counterparts. Finally, ditch<br />

the fags and moderate your drinking.<br />

Research suggests that tobacco contributes<br />

to weak bones and downing more than<br />

two alcoholic drinks a day increases the<br />

risk of osteoporosis, possibly because<br />

alcohol interferes with the body’s ability<br />

to absorb calcium.<br />

4. PROSTATE IS. . .<br />

(a) The term for lying face-down on<br />

the floor after a big night.<br />

(b) A gland in your groin.<br />

(c) An oxygen-carrying chemical in<br />

your blood.<br />

Answer: (b) The prostate gland’s function<br />

is to store and secrete an alkaline fluid that<br />

helps neutralise the acidity of the vaginal<br />

tract, thereby protecting sperm during<br />

Wristy business : Taking<br />

matters into your own<br />

hands is good for you.<br />

3. MASTURBATION IS. . .<br />

(a) Normal. (b) Healthy. (c) More enjoyable than golf.<br />

Answer: (a), (b) and (c) Not only is it a lot more fun than golf, but<br />

masturbation also reduces your risk of prostate cancer. A 2003 study<br />

by Cancer Council Victoria found that the protective effect of ejaculation<br />

is greatest when men in their twenties ejaculated on average seven<br />

or more times a week. This group was a third less likely to develop<br />

aggressive prostate cancer when compared to men who ejaculated less<br />

than three times a week at this age. And it also helps you sleep. According<br />

to American researchers, when you ejaculate, your brain releases<br />

chemicals such as norepinephrine, serotonin, oxytocin, vasopressin,<br />

nitric oxide and the hormone prolactin. Prolactin promotes sexual<br />

satisfaction, while oxytocin and vasopressin make you feel sleepy.<br />

intercourse. A diet high in fresh fruit and<br />

vegies will keep your prostate healthy. Fish<br />

such as salmon, sardines, mackerel and<br />

cod (which contain large amounts of<br />

essential fatty acids) and legumes (peas,<br />

beans and lentils) should be regulars on<br />

your dinner plate. According to a recent<br />

study by the University of California in the<br />

US, chilli peppers have been shown to<br />

reduce your prostate-cancer risk.<br />

Corbis<br />


xxxxxxxxxxx<br />


(a) Between 11 and 15 centimetres when erect.<br />

(b) Who cares, as long as you’re happy.<br />

(c) Who cares, as long as she’s happy.<br />

Answer: (a), (b) and (c) Only one thing worries us more than<br />

the possibility of the Poms winning an Ashes series and that’s<br />

the dimensions of our wedding tackle. A new British study led<br />

by psychiatrist Dr David Veale found the average penis is 13.12<br />

centimetres in length when erect and 9.31 centimetres when<br />

flaccid. “We believe [the findings] will help doctors reassure<br />

the large majority of men that the size of their penis is in the<br />

normal range,” says Dr Veale. The same study found only 15%<br />

of women took issue with their partner’s lower anatomy and<br />

that girth is usually more important to ladies than length.<br />


6. TESTOSTERONE IS. . .<br />

(a) An important male hormone.<br />

(b) An important female hormone.<br />

(c) An expensive Italian sports car.<br />

Answer: (a)... and (b) That’s right,<br />

your girlfriend produces testosterone<br />

as well, but in such small amounts that<br />

she’s never going to beat you on the bench<br />

press. Testosterone is necessary for the<br />

production of healthy sperm and also<br />

boosts muscle mass and bone density,<br />

deepens your voice and promotes facial<br />

fuzz. Now the bad news: falling in love<br />

lowers your testosterone level, while<br />

increasing hers. It’s believed that this<br />

occurs to temporarily reduce differences<br />

in behaviour between the sexes. However,<br />

once you split up, your testosterone level<br />

— like your beer and pizza consumption —<br />

will rise again, suppressing your pastel<br />

personality and<br />

rekindling your<br />

masculinity.<br />

Feeling horny? Make<br />

sure you sheath your<br />

pork sword to ward<br />

off nasty infections.<br />


(a) 7 to 8.6 hours a day.<br />

(b) Most of the day if they’re a federal<br />

politician or bureaucrat.<br />

(c) 10 hours a day.<br />

Answer: (a) We spend about a third of our<br />

lives pushing out the ZZZs and this has many<br />

benefits. Sleep helps repair brain tissue by<br />

giving resting neurons time to heal. It also<br />

enhances memory and promotes creative<br />

thinking. (By “sleeping on a problem”, you<br />

may think of a solution more readily than if<br />

you stay awake.) Sleep also helps you grow<br />

because during deep sleep the pituitary<br />

gland releases growth hormone. (As we<br />

age, we generally require less sleep.) If<br />

deprived of it, our immune system can<br />

become depressed and our concentration<br />

and creativity can be impaired. In the longrun,<br />

sleep deprivation may contribute<br />

to irritability, obesity, hypertension and<br />

memory impairment.<br />

8. ANGINA IS. . .<br />

(a) The wife of the powerful god Zeus in<br />

Greek mythology.<br />

(b) A blurring of your vision due to<br />

low blood sugar.<br />

(c) Chest pain caused by your heart<br />

muscle receiving insufficient oxygen.<br />

Answer: (c) Angina pectoris (Latin for<br />

“squeezing of the chest”) is chest pain,<br />

discomfort or tightness that occurs when<br />

an area of the heart muscle receives<br />

insufficient oxygen. Strictly speaking,<br />

it’s not a disease, but rather a symptom<br />

of coronary artery disease. The lack of<br />

oxygen-rich blood reaching the heart is<br />

usually a result of narrower coronary<br />

arteries due to plaque build-up. Narrow<br />

arteries increase the risk of coronary artery<br />

disease, heart attack and death. It may be<br />

treated with lifestyle changes, medication<br />

or an operation, depending on the severity<br />

of the attack and type of angina.<br />


(a) Put you on crutches for months.<br />

(b) Cause your ute’s brakes to fail.<br />

(c) Put your arm in a sling.<br />

Answer: (a) The patella is the kneecap.<br />

It protects your knee and connects the<br />

muscles in the front of your thigh to your<br />

tibia (shinbone). Not to be confused with<br />

paella, which is a Spanish dish of rice,<br />

saffron, chicken and seafood, cooked<br />

and served in a large, shallow pan.<br />

10. SELENIUM IS. . .<br />

(a) An important trace element.<br />

(b) A character in Game Of Thrones.<br />

(c) A vitamin found in garlic.<br />

Answer: (a) Nutritionally essential for<br />

humans, selenium is a trace element<br />

of more than two dozen selenoproteins<br />

that play critical roles in reproduction,<br />

thyroid-hormone metabolism, DNA<br />

synthesis and preventing oxidative damage<br />

and infection. Brazil nuts are a great source.<br />


(a) A type of Roman toga.<br />

(b) Found in your penis.<br />

(c) The Latin name for piles.<br />

Answer: (b) There is no “penis bone”, but<br />

you can tear the tunica albuginea, which<br />

is a fibrous envelope that is stretched<br />

during an erection. This is called a “penile<br />

fracture” and mainly occurs during fairly<br />

vigorous sex. Treatment often involves<br />

surgery, but luckily this injury is rare.<br />

13. TINNITUS IS. . .<br />

(a) The medical term for flat feet.<br />

(b) The capital of Estonia.<br />

(c) A constant ringing in the ears.<br />

Answer: (c) Tinnitus is the perception<br />

of sound within the human ear when<br />


(a) In the 17th century.<br />

(b) In the 19th century.<br />

(c) By the ancient druids at Stonehenge.<br />

Answer: (a) Before the arrival of syphilis, which is believed to have been<br />

brought back from the New World by Christopher Columbus in 1492, safe sex<br />

was like powered flight — everyone thought it was a great idea, but it was never<br />

going to happen. The oldest condoms ever excavated were made from animal<br />

membrane and date back to 1642. They were found in an old cesspit in the<br />

grounds of Dudley Castle in the UK. Rubber condoms came into their own (as<br />

it were) in the mid-19th century and subsequent advances in both technology<br />

and quality made them popular. Today, condoms are the most widely used, nonmedical<br />

method of contraception and have the added benefit of protecting you<br />

from STIs. Some researchers speculate that the Ancient Greeks, Romans and<br />

Egyptians used animal intestines, goat’s bladders, even tortoise shell as frangers.<br />

Shutterstock<br />


no external sound is present. Ringing is<br />

only one of many sounds the sufferer may<br />

perceive. The most common cause is noiseinduced<br />

hearing loss. Others include<br />

neurological damage, ear infections, stress,<br />

nasal allergies and wax build-up. Sound<br />

therapy — filling the ringing “silence” with<br />

neutral sounds — can help in some cases.<br />

14. BORBORYGMI IS. . .<br />

(a) Having different coloured eyes.<br />

(b) Noisy intestinal gas.<br />

(c) A dwarf in Lord Of The Rings.<br />

Answer: (b) The sound gas makes as it<br />

moves through the intestines. It can occur<br />

both when you’re hungry or after a meal.<br />

Borborygmi is normal and only becomes<br />

a problem if the gas escapes from your<br />

body in a confined space after you’ve had<br />

a bowl of bean-and-cabbage soup.<br />

Corbis<br />

15. GINGIVITIS IS. . .<br />

(a) A dancing partner of Fred Astaire.<br />

(b) A gum disease.<br />

(c) The gene responsible for red hair.<br />

Answer: (b) Gingivitis (inflammation<br />

of the gum tissue) is a non-destructive<br />

disease. The most common form<br />

of gingivitis is caused by bacterial<br />

biofilms or plaque. Luckily, gingivitis<br />

can be cured with good oral hygiene.<br />

However, in the absence of treatment or<br />

if not controlled, gingivitis can progress<br />

to periodontitis, where the inflammation<br />

results in tissue and bone destruction,<br />

which can result in tooth loss.<br />

17. SHIN SPLINTS ARE. . .<br />

(a) Caused by irritated, swollen muscles.<br />

(b) Ankle supports for slalom skiers.<br />

(c) Really painful.<br />

Answer: (a) and (c) Shin splints are very<br />

common and caused by irritated and<br />

swollen muscles, tiny stress fractures in the<br />

lower leg bones and overpronation, where<br />

the impact of a step makes your foot arch<br />

collapse. Avoid the problem by wearing<br />

training shoes with good support and<br />

padding, warming up before working out,<br />

stretching your leg muscles and avoiding<br />

running on hard surfaces.<br />

MAY 2015 MEN’S FITNESS 85<br />

18. OSTEOPOROSIS IS. . .<br />

(a) A bone disease that only affects<br />

elderly women.<br />

(b) A popular surname in Hungary.<br />

(c) A skeletal problem for men who<br />

smoke and drink excessively.<br />

Answer: (c) Osteoporosis is a disease that<br />

weakens your skeleton. It is seen less often<br />

in men because of our larger skeletons and<br />

the fact we don’t experience menopause,<br />

which causes rapid hormonal changes and<br />

bone loss in women. However, some men<br />

Meating of minds:<br />

Studies suggest<br />

grilled meat may<br />

be doing you harm.<br />


(a) True.<br />

(b) False.<br />

(c) A good reason to be a vegetarian.<br />

Answer: (a) and possibly (c) Two types of potential carcinogens<br />

may be found in grilled meats: polycyclic aromatic hydrocarbons<br />

or PAHs and heterocyclic amines or HCAs. To reduce the levels of<br />

these carcinogens, put aluminium foil under the meat to protect it<br />

from direct contact with the grill, marinate meat, reduce cooking<br />

time and remove charred areas, which contain the most HCAs.<br />

face an increased risk because of their<br />

age, low levels of testosterone, alcohol<br />

abuse, smoking, gastrointestinal disease,<br />

steroid use and inactive lifestyle.<br />

19. CHLAMYDIA IS. . .<br />

(a) A common STI.<br />

(b) A high-scoring word in Scrabble.<br />

(c) A potentially fatal allergic reaction<br />

to peanuts.<br />

Answer: (a) Chlamydia, which infects<br />

more than 80,000 people a year, is the<br />

most common STI in Australia. The good<br />

news is it’s easily cured with antibiotics.<br />

The bad news is that 50% of infected men<br />

have no symptoms, but may develop<br />

epididymitis, an inflammation in the<br />

testicles that can cause sterility. If you<br />

spot a discharge from your penis or<br />

experience a burning sensation when<br />

urinating, see a doctor immediately.<br />


(a) Your wife’s perfume.<br />

(b) Hot, humid summers.<br />

(c) Too much sex.<br />

Answer: (a), (b) and — sadly — (c) The<br />

chain of events in and around the brain that<br />

creates migraines is unclear. What is known<br />

is something sparks a wave of biochemical<br />

reactions that may trigger overexcitement<br />

of the trigeminal nerve, a major pain<br />

pathway which controls sensation in the<br />

face and head. This overexcitement spreads<br />

to other nerves in the membrane covering<br />

the brain and leads to migraine symptoms.

Torch fat all day<br />

Your metabolism deserves a helping hand. Here’s how to<br />

make sure it’s firing on all cylinders every minute of the day.<br />


Getting properly hydrated not only improves physical<br />

and mental performance — which raises your game in<br />

and out of the gym — but has also been shown to have a<br />

direct effect on carbohydrate and fat metabolism, which<br />

translates to an increase of 25% in the rate of fat burning,<br />

according to the journal Nature. Need more reasons?<br />

Drinking also triggers the mTOR metabolic pathway in<br />

your brain, which lays the foundation of muscle growth<br />

and aids recovery, according to a German study.<br />


Muscle tissue is insulin-sensitive, soaking up any carbs<br />

you eat at this time of day — but so are fat cells, according<br />

to research in the journal Cellular And Molecular<br />

Endocrinology. This means both will be absorbing carbs<br />

but, in the case of fat cells, those carbs will be converted<br />

to fat and stored. Instead, have a protein-rich breakfast<br />

of eggs, salmon, spinach and cashews.<br />


Your journey to work is one of the most stressful times of<br />

the day. Research from Melbourne’s Deakin University<br />

has shown that acute stress can increase the drive to<br />

consume sugary and fatty foods. Download Marco<br />

Union’s peace-inducing trance number Weightless or<br />

any other tune with a BPM of 60 — it’ll synchronise with<br />

your heart and brainwaves, making it easier to ignore<br />

bag-spreading seat-hoggers.<br />

10AM GET UP<br />

Sitting is the new smoking — associated with increased<br />

risk of diabetes and obesity — and its problems are more<br />

serious than just not burning calories. Sitting changes<br />

the body at a genetic level: gene expression, which is<br />

how the body processes genetic information, changes<br />

when you’re seated. Alarmingly, research from various<br />

sources, including the American Journal Of Clinical<br />

Nutrition, shows that these alterations in gene<br />

expression and the associated health effects aren’t<br />

offset by training. Your prescription? Do as much<br />

standing work as you can handle.<br />

12PM EAT<br />

Fasted cardio might be popular with bodybuilders but if<br />

you want to lose body fat, it isn’t a wise choice. Research<br />

conducted at Michigan State University in the US shows<br />

that eating carbohydrate and protein before training<br />

improves the work rate and duration when exercising,<br />

increases the amount of fuel used and shifts the balance<br />

towards fat usage. Not only that, but the effect can last<br />

for a day or more after the training session.<br />


Gym time is precious, so why choose between musclebuilding<br />

weights and fat-burning cardio? Building<br />

muscle requires physical and metabolic load, and<br />

“finisher circuits” targeting either the upper or lower<br />

body trigger both fat-burning effects and muscle<br />

hypertrophy at the metabolic level, according to<br />

recent findings published in the Journal Of Strength<br />

And Conditioning Research. Finish your workout with<br />

rounds of three pullups, five pushups and seven squats,<br />

done as many times as possible in five minutes.<br />


We all know that the size of your plate can affect the<br />

amount of food you eat, but it turns out that the colour<br />

can do the same. Researchers from Cornell University<br />

in the US found that when participants ate food closely<br />

matching the colour of their plate they ate on average<br />

almost 25% more. But the Delboeuf illusion, as it’s<br />

known, can also be put to good use, helping you<br />

increase your intake of green veg by using a green plate.<br />


The advice not to eat carbs after 6pm is still trotted out<br />

frequently, but more up-to-date research indicates that<br />

it’s dead wrong. According to a study published in the<br />

journal Obesity, , eating the majority of their carbs in the<br />

evening actually encouraged lower body fat levels<br />

in test subjects. The night-time carb eaters also reported<br />

feeling more satisfied and happier with their diets — if<br />

nothing else, it makes it easier to order when you go out<br />

for dinner.<br />


Alcohol inhibits fat burning because the liver prioritises<br />

alcohol metabolism to clear it out of the system — and if<br />

consumed late in the evening it can have a huge impact<br />

on sleep quality and growth hormone. This hormone<br />

increases fat metabolism and aids muscle recovery,<br />

and research in the journal Metabolism shows that<br />

consuming alcohol before bed can reduce output by<br />

around 70%.<br />

11PM GO DARK<br />

Turn all lights off in your bedroom. Light exposure<br />

affects sleep depth and duration, which can alter the<br />

production of fat-burning hormones, making you<br />

more prone to fat gain. Disrupted sleep also sends your<br />

appetite haywire by altering your levels of ghrelin, the<br />

“hunger hormone”, according to Harvard University<br />

research. What’s more, research from the <strong>May</strong>o Clinic<br />

in the US shows that poor sleep increases calorie intake<br />

but not expenditure.<br />


every e<br />

day<br />




LOST 454,000 KG<br />

When The Biggest Loser came to Ararat, Victoria, last year the effect on the small country town<br />

was huge: it transformed from the state’s fattest area to one of its healthiest. But how do you<br />

change a city with a chronic obesity problem that’s 150 times Ararat’s size? OKLAHOMA CITY<br />

in America’s southwest recently shed 454,000 spare kilos — and its reputation as a fast-food<br />

capital. Now an exercise oasis, its dramatic health revolution is a lesson in civic pride, public<br />

initiative and the merits of simple hard work.<br />
















TO LOSE A MILLION POUNDS [454,000KG].”<br />

The mayor’s audacious “pep talk” was a rare moment of<br />

political honesty, not to mention the kind of overreach that<br />

routinely kills political careers. But Cornett saw obesity as a<br />

health epidemic of crisis proportions and an image problem<br />

that was weighing his city down — and he knew it wasn’t going<br />

away on its own. “Nobody wants to hear that they need to go<br />

on a diet,” he says today, “but I felt that the conversation was<br />

important and we needed a program to address obesity.” In 2007,<br />

29.5% of the population engaged in zero physical activity, 25%<br />

smoked and 25.4% were obese.<br />

Today, you can look at Cornett’s full-frontal assault on poor diet and<br />

a sedentary lifestyle as a ballsy move — but it’s been nothing short of<br />

effective. Fifty-one thousand citizens collectively shed 454,000kg,<br />

and Cornett’s “OKC Million” campaign sparked a new public dialogue<br />

around health and fitness that led to the people of Oklahoma City<br />

taxing themselves to fund exciting projects — including a whitewater<br />

course, a new downtown park and a modern streetcar system — that<br />

today are transforming downtown OKC into a vibrant, walkable, more<br />

fitness-oriented and, ultimately, more liveable city.<br />

So how exactly did these brave Oklahomans turn their city around?<br />

They turned a cesspool into a scenic river<br />

• • • There’s a serene, park-lined ribbon of water that flows south of<br />

downtown Oklahoma City. Just over a decade ago, this was little more<br />

than a grass-choked drainage ditch, the victim of a 1920s-era Army<br />

Corps of Engineers flood-control project. But in the late 1990s, work<br />

began to restore a 12km stretch of river. Today, the former cesspool is<br />

called the Oklahoma River, and its waterfront is teeming with the sort<br />

of activity you’d expect to see on Sydney’s Hawkesbury River.<br />

Joggers and cyclists train on recreational trails that hug either bank<br />

and, out on the water, more than a few rowers rhythmically pull at the<br />

oars of their racing shells while coxswains bawl them onward. There’s<br />

a buzzing Boathouse District, where investments in state-of-the-art<br />

boathouses have given rise to one of America’s liveliest rowing scenes.<br />

The Devon Boathouse, a striking glass-and-steel structure designed<br />

to resemble a boat skimming across water, is an ultramodern training<br />

centre for elite rowers, kayakers and canoeists. Inside, America’s<br />

Olympic hopefuls have access to high-tech facilities that include an<br />

altitude chamber, an “endless pool” swimming tank, the world’s first<br />

dynamic propulsion rowing tank and, of course, all of the best weighttraining<br />

gear. Outside, an arrow-straight, 2,000m stretch of the river<br />

is fast becoming the world’s most advanced flat-water racecourse,<br />

complete with stadium-style lighting, broadcast-quality HD cameras<br />

and a finish-line tower packed with the latest timing gear.<br />

“I had stereotyped Oklahoma every possible way before I came<br />

here,” says Joe Jacobi, a whitewater canoe gold medalist and the<br />

former head of USA Canoe/Kayak, as he surveys the river from a<br />

viewing deck within the Chesapeake Finish Line Tower. “But the<br />

people of Oklahoma voted to spend their own tax dollars to build all<br />

this.” In OKC, elite athletes have access to flat-water racing courses, as<br />

well as top-notch equipment, coaching, scholarships, job programs,<br />

apartments, food and sports medicine. And, last autumn, ground was<br />

broken on Riversport Rapids, a 4.5-hectare whitewater rafting and<br />

kayaking centre that will generate up to Class IV rapids in two manmade<br />

channels alongside the river.<br />

While Jacobi’s been deeply involved with the training of top-level<br />

athletes, he’s quick to point out there’s more to the Boathouse District.<br />

“We’re a US Olympic training site here, but we deal with much more<br />

than elite athletes. Unlike the US Training Center in Colorado Springs,<br />

there’s no fence around our facility, no security gate. We’re completely<br />

open to the public.” And he means it. Dozens of local businesses<br />

field more than 70 corporate teams in which hard-bodied weekend<br />

warriors pull the oars with secretaries and soft-middled executives for<br />

three solid months of practice, then compete in an exciting nighttime<br />

regatta under the lights. Three area universities have begun varsity<br />

rowing programs in the Boathouse District, while several youth<br />

programs work to develop local talent. And, for just $60 a month — little<br />


Jimmy Chin<br />

more than a YMCA membership — everyday Oklahomans have access<br />

to all the elite training facilities and fitness classes, as well as kayaks,<br />

bikes and standup paddleboards for outdoor fitness and adventure.<br />

They turned a tragedy into a building boom<br />

• • • When you visit Oklahoma City today, it’s hard to wrap your head<br />

around how far it’s come. In the 1970s, a failed urban renewal program<br />

demolished hundreds of downtown historic buildings, and funding<br />

dried up before they could be replaced. An oil slump in the 1980s<br />

gutted Oklahoma’s economy, causing more than 100 banks to fail<br />

across the state. There was mass out-migration as educated young<br />

people left town to find work. It was so far gone that, in 1988, City<br />

Councilman IG Purser famously declared, “Downtown is dead, and<br />

we helped kill it. There’s no major retail, no major attraction and no<br />

place to eat.”<br />

City leaders sought a “silver bullet” solution by offering United<br />

Airlines $100 million in tax incentives to locate a sprawling aircraftmaintenance<br />

plant there that would create 5,000-plus jobs. In the end,<br />

United chose Indianapolis because, its CEO said, he simply couldn’t<br />

imagine his employees living in Oklahoma City. It was a hard truth, and<br />

it forced then-<strong>May</strong>or Ron Norick to rethink economic development —<br />

the city would have to pull itself up by its own bootstraps and make itself<br />

a better place to live. He pushed a series of nine major projects totalling<br />

$363 million — including a ballpark, a sports arena, a downtown canal<br />

district, and river restoration, collectively called the Metropolitan<br />

Area Projects (MAPS) — that would improve quality of life and be paid<br />

for by a five-year sales tax increase of one cent. At the end of 1993,<br />

voters narrowly approved the plan, and a cautious optimism swept the<br />

city. But MAPS was slow to develop — there would be no borrowing, so<br />

each project had to be fully funded before work could begin.<br />

Finding their footing: The Rocktown Climbing Gym, housed in a 47m-tall former grain elevator, caters to troubled youths.<br />

But before a single shovel had gone into the ground, disaster struck<br />

the hard-luck city. At 9:02am on April 19, 1995, Timothy McVeigh<br />

detonated a truckload of explosives in front of the Alfred P Murrah<br />

Federal Building. The explosion ripped through the structure, killing<br />

168 people in the nation’s deadliest act of domestic terrorism.<br />

But rather than weaken the city, in the following months it hardened<br />

Oklahomans’ resolve. “It was as if the citizens of this city reached<br />

out and grabbed hands,” Cornett says, “and pulled each other up.”<br />

From the wreckage, a new and lasting sense of hometown pride and<br />

unity emerged as people made a conscious decision to rebuild OKC.<br />

Political differences were set aside and the MAPS projects moved<br />

forward, beginning with the Bricktown Ballpark (1998) and Bricktown<br />

Canal (1999), and continuing through to the Ford Center (2002) —<br />

later Chesapeake Energy Arena, which would help lure the Seattle<br />

SuperSonics basketball team — and Oklahoma River restoration (2004).<br />

Now on the last Sunday morning of every April, the city hosts the<br />

Oklahoma City Memorial Marathon, an event that raised $1 million in<br />

2014, which went directly to the Oklahoma City National Memorial &<br />

Museum. “It’s not even an act of health and wellness,” says Jacobi of<br />

the race. “It almost feels like a civic obligation to get out and do this<br />

thing. It is so emotionally connected to who we are and what we do.”<br />

The marathon has also fuelled something of a local running craze.<br />

The best place to see that is on a Saturday morning training run<br />

with the Oklahoma City Running Club’s Landrunners. For 16 weeks<br />

leading up to the OKC (spring) and Tulsa (autumn) races, the club<br />

hosts highly organised weekly marathon prep runs — complete<br />

with regular water stops and pace groups — that consistently attract<br />

a stampede of 400-plus runners. “I started training with the club in<br />

2004,” says the Landrunners’ Chuck Mikkelson, “and we would have<br />

about 25 people on a big day; but each year it grew a little bigger.”<br />


They got all “fresco” with their fast food<br />

• • • Oklahoma City was dubbed the “Fast-Food Capital of America”<br />

when, in 2007, it was revealed that a full 55% of residents patronised<br />

fast-food joints at least a dozen times a month (and many went twice<br />

that often). It’s a fact Cornett was keenly aware of when he launched<br />

his diet program. “You can’t exercise your way out of obesity; it’s<br />

almost certainly about what you eat and how much you eat,” he says.<br />

“And we never backed down from that.”<br />

Rather than taxing fast food and turning the private sector’s vast<br />

marketing war chest against his cause, he worked with chains and<br />

local restaurants to promote healthier eating. Taco Bell’s “Fresco”<br />

menu, featuring nine items with less than 9g of fat, became the<br />

“official menu” of Cornett’s diet challenge. Local restaurants named<br />

salads and healthy sandwiches after him.<br />

Today, Matthew Burch continues that work, providing the people of<br />

OKC with affordable, fresh, local food options. Less than a kilometre<br />

southwest of downtown, in a small redbrick building behind the old<br />

Farmers Public Market, he runs Urban Agrarian, a local food retailer<br />

and distributor. Inside, shelves and coolers are stocked with a bounty<br />

of provisions — flours, honeys, jerkies, salsas, jams, meats, milks,<br />

cheeses, butters, baked goods, fruits, vegetables, eggs, yoghurts and<br />

breads — all sourced from within the state.<br />

Growing up in Oklahoma City, Burch was as unsophisticated as<br />

most food consumers, even after years of working in food service. But<br />

reading Michael Pollan’s The Omnivore’s Dilemma changed the course<br />

of his life, inspiring him to find work at an organic grocery store, where<br />

he became produce manager. From there, he went to work on an<br />

organic farm in coastal Georgia. “I’d never seen blueberries growing<br />

or squash in the field,” Burch says. “I was a city kid — I didn’t know<br />

much about any of that. But I really enjoyed the work.” And with his<br />

experience in food service, he felt comfortable drumming up business<br />

for the farm by bringing the food directly to restaurant chefs. “The<br />

chefs were really interested in getting good produce fresh from the<br />

farm,” and the farm was finding important markets for its produce.<br />

Today, Burch has relationships with growers all over the state and<br />

with dozens of restaurants in the city that want to serve local foods.<br />

Each week, his crew does at least a couple of 12-hour, 700-pluskilometre<br />

runs in the van to load up on fresh food from farms and<br />

ranches surrounding OKC, which they distribute to restaurant clients<br />

and sell from the seven-day-a-week storefront. From April through<br />

October, the van also does two weekly pop-up farmers’ markets.<br />

All told, Burch is moving $800,000 annually in fresh, healthy, local<br />

foods from rural farms to the plates of Oklahoma City residents, and<br />

their appetite for the good stuff only seems to be growing.<br />

They started spinning their wheels<br />

• • • Mountain biking with Tony Steward is a bit like playing a game of<br />

cat and mouse. “How’s this pace?” he calls back, cruising along the<br />

Bluff Creek Trail — a tight, twisty 6.5km loop of clay single-track north<br />

of Lake Hefner — at a gentlemanly 15km/h. But before you can even<br />

reply, he subtly, and seemingly without effort, accelerates sharply into<br />

a turn that dips into a dry creek bed before climbing a root-choked<br />

steep. When he finally realises he’s gapped you, Steward politely waits<br />

up — then does it all over again. The man is a beast on a bike, the result<br />







of putting in nearly 16,000km of cycling a year competing in both road<br />

and cyclocross races.<br />

It wasn’t always that way. Six years ago, Steward’s 30th birthday<br />

forced him to confront his burgeoning waistline. He’d gained<br />

more than 25kg since his heyday as a uni football player and was now<br />

tipping the scales at 115kg. “My neck looked like it was swallowing my<br />

head,” he recalls.<br />

Over the next year, Steward started lifting weights in his garage<br />

and dabbled with the Body for Life program. Then a friend lent him a<br />

mountain bike to cruise around Lake Hefner; it was there he noticed<br />

“fit 60-year-olds who could kick ass” on their bikes. “I realised I could<br />

do this for a long time,” he says. “It’s not just a short-term weight-loss<br />

thing but very easily an active lifestyle.” A competitive person, he<br />

naturally gravitated towards bike racing and documented his gradual<br />

transformation into an elite amateur racer on a blog.<br />

But racing wasn’t enough. Steward loved bike culture so<br />

much that he eventually opened a bike shop, Charley’s Bicycle<br />

Laboratory, along with two partners. From that vantage point, he’s<br />

watched the local cycling community thrive till it’s outgrowing the<br />

available infrastructure.<br />

Since he started racing cyclocross in 2011, Steward estimates there<br />

are twice as many Oklahoma City races and 15–20% more riders<br />

involved. On the roadie scene, last year saw the launch of a weekly race<br />

in the heart of the city at the Downtown OKC Airpark. “The Wheeler<br />

Criterium is an official USA Cycling race, with great payouts and<br />

leaders’ jerseys, and it’s right in the middle of downtown,” Steward<br />

says. “What they’ve done is find a way to highlight a fun cycling event<br />

that gets the attention of people who don’t ride, and that’s a huge deal.”<br />

There’s also a lot of fresh excitement around dirt and gravel racing<br />

out on the hundreds of kilometres of rural, unpaved roads that fan<br />

out in every direction beyond city limits. “The community’s growing<br />

like crazy around cycling,” he says, “but inside the city, we’re<br />

outgrowing what we have.” What he means is that the few bike-friendly<br />

areas of the city are becoming overcrowded. By way of example,<br />

he cites a recent Saturday shop ride during which his group of 20-<br />

odd cyclists encountered both a 5km race and a walkathon on the<br />

public trails downtown.<br />

“We were all commenting on how cool it was that there was so much<br />

activity happening, but we were all in each other’s way,” he says. “Now<br />

our Saturday rides stay off of the multipurpose trails because we’ve<br />

realised they’re just too dangerous to be sharing with so many people.”<br />

Today, the city is working on a fix, with 100km of new trails to be built<br />

over the next four years.<br />

They put the whole city on a diet<br />

• • • <strong>May</strong>or Cornett’s “diet” plan didn’t come from nowhere.<br />

He struggled with obesity himself, his weight yo-yoing 10-15kg every<br />

decade or so as he went through cycles of gain and loss. It was an early<br />

2007 magazine article, listing Oklahoma City as one of the nation’s<br />

fattest cities, that pushed him to shed the weight once and for all. He<br />

played more tennis, started banging out 50 pushups each day and,<br />

most important, cut down his calorie intake from roughly 3,000 each<br />

day to 2,000. And the kilograms came off — about half a kilo each<br />

week for 42 weeks starting in April 2007.<br />

When it came to implementing the citywide diet, Cornett’s<br />

administration created a website — thiscityisgoingonadiet<br />

.com — loaded with fitness and nutrition information, where lardy<br />

locals could track their exercise and weight loss. Over four years,<br />

51,009 participants logged a staggering 454,000kg lost — about<br />

8.9kg per person.<br />

Along the way, Cornett started examining the city — its culture<br />

and its infrastructure — to figure out why its people struggled with<br />

obesity. The first thing he noticed was how the city, at 1,600 square<br />


They floated an idea: The waterfront of the Oklahoma River, a former drainage cesspool, was turned into an official US Olympic training site that’s also open to the public.<br />

Jorg Badura<br />

kilometres, was twice the size of New York — but with only 7% of its<br />

population. It’s the least densely populated city in the US.<br />

“I came to the conclusion that we’d built an incredible quality of<br />

life if you happened to be a car,” Cornett says. “But if you happened<br />

to be a person, you were combatting the car seemingly at every turn.<br />

We weren’t designing the streets for pedestrians; we were designing<br />

them to see how fast we could get cars through the area.” More than<br />

100,000 homes didn’t have footpaths in front of them. The result?<br />

Nobody walked anywhere. Or biked. And it was easier to hit up fastfood<br />

drive-throughs than seek out healthy local alternatives.<br />

But once Cornett had so abruptly “started the conversation” with<br />

his citizens about fitness and obesity, he realised they could change<br />

the city’s infrastructure to make it easier to walk, be active and<br />

stay healthy. “We never could’ve changed that built environment<br />

unless we’d had the conversation first,” he says. He proposed the<br />

MAPS 3 sales tax to raise $777 million for the Boathouse District’s<br />

whitewater centre, a downtown streetcar system, a 28-hectare public<br />

park and four senior wellness centres, plus bike-trail and footpath<br />

construction. Voters passed it in December 2009, and they haven’t<br />

looked back since.<br />

They enrolled in the School of Hard Rocks<br />

• • • Despite all the sparkling high-profile architecture that’s filling<br />

out the Oklahoma City skyline these days, the most inspiring building<br />

might just be a cavernous old grain elevator that stands in the shadow<br />

of downtown. The 47m-tall structure, which dates back to the 1940s,<br />

has been repurposed into Rocktown Climbing Gym, one of the most<br />

unique climbing gyms in the country.<br />

Inside, a warren of passageways leads from room to room, each<br />

of which is housed inside its own grain silo. More than 65 climbing<br />

routes wind and traverse their way up the concrete walls as high as<br />

27m. One even finishes on the ceiling, 30 vertigo-inducing metres<br />

off the deck. The massive building is unheated, save for a couple of<br />

heat lamps that serve to thaw out numbing fingers. “We embrace<br />

the elements,” says operations manager Andrew Chasteen, an<br />

ambassador for legendary climbing and apparel brand Patagonia.<br />

“You come in here and train for real-life outdoor climbing.”<br />

But there’s another, perhaps more important, way that Rocktown<br />

is training people for real life. The gym supports, and is owned by, a<br />

nonprofit organisation, Rocktown Youth Mentoring, whose mission<br />

is to cultivate character in disadvantaged kids every day after school<br />

through rock climbing and mentoring.<br />

The program’s executive director is Steven Charles, a former<br />

climbing guide who later worked with troubled kids as a school<br />

counsellor in poverty-stricken Northeast Oklahoma City. Getting<br />

them to talk, he recalls, wasn’t easy — until he got them moving.<br />

“I’d grab a basketball and we’d shoot hoops together, and it’s amazing<br />

how much they’d start to open up when they were physically<br />

doing something,” he says. “Getting their hands and feet involved<br />

certainly helped.”<br />

Rocktown brings in roughly 90 youths from all variety of broken<br />

situations — homeless children, last-chance delinquents, straight-up<br />

poor kids — over the course of a week for one-on-one mentoring. The<br />

kids climb, talk about character education and eat a healthy meal.<br />

“We also talk with them about what we’re feeding them, how it was<br />

prepared and why we’re eating it,” Charles says. The idea is to teach<br />

them that they can eat healthy on a budget and without too much<br />

work — an important message for kids who are at the highest risk for<br />

childhood obesity, which could dog them into adulthood.<br />


Charles has a few theories about why rock climbing works.<br />

Everyone is drawn to adventure, but troubled kids, in particular,<br />

are attracted to risk; climbing offers them a safe, healthy place to<br />

experience that risk (or perceived risk, anyway). It’s a physical<br />

workout, sure, but it’s also mentally challenging as you put together<br />

moves to climb a wall. And, last, you fail — a lot.<br />

“Experiencing failure, and learning how to work through it is,<br />

I think, one of the key components to being successful,” Charles says.<br />

In other words, climbing does for the Rocktown kids what it does for<br />

everyone — makes them stronger, teaches them to learn from their<br />

mistakes and shows what they can accomplish with hard work and<br />

real dedication.<br />

For all Rocktown visitors, hard work can also earn them something<br />

else: the best full-spectrum view of downtown. Outside of the<br />

facility, 16 routes scale the silos’ towering outer walls. One of them,<br />

“Serpentine”, is a mild two-pitch route that takes you to the roof,<br />

where — with the wind in your face and blood surging through your<br />

veins — you can see just how far Oklahoma City has come since the<br />

mid-1990s.<br />

“None of these buildings were here,” Chasteen says, and starts<br />

pointing at the skyline. “Sonic wasn’t there, Hilton wasn’t there,<br />

Harkins [Theatres] wasn’t there, the baseball park wasn’t there.<br />

Bricktown was empty, save for a truck and trailer rental company —<br />

it’s where you went to get mugged. The Devon Tower wasn’t there,<br />

Chesapeake Arena wasn’t there.”<br />

But Rocktown is still here, and, thanks to a 1,189 square-metre<br />

Technicolor mural by local artist Rick Sinnett, it shines like a beacon<br />

from its grey industrial surroundings.<br />

The truth is, Oklahoma City still has a long way to go. Only a third<br />

of its residents are at a healthy weight. Nearly that many don’t get<br />

any regular exercise — none. And, according to our sources, it could<br />

still be more walkable and more bikeable for people who do want to<br />

exercise. But it’s making strides.<br />

They brought a star to town<br />

• • • What Oklahoma City does have going for it is incredible momentum,<br />

most of which can be traced back to the MAPS projects. The Oklahoma<br />

City Dodgers baseball team draws half a million fans to Bricktown,<br />

who then fan out into the neighbourhood to dine alfresco at canalside<br />

restaurants. The Boathouse District ripples with activity and<br />

promises to grow with the whitewater park and additional university<br />

boathouses. The area is becoming something of a foodie hub, too,<br />

as restaurants sprout up offering locally sourced foods and higherquality<br />

ingredients. The streets are being narrowed, the footpaths are<br />

being widened and landscaping is going in all over the place. The Civic<br />

Center Music Hall brings big-name acts every week. Overlooking it all<br />

is the gleaming new 259m-tall Devon Tower, and as many as five more<br />

high-rise towers are in the works.<br />

And, inside the Chesapeake Energy Arena, the Oklahoma City<br />

Thunder is one of the youngest, hottest teams in basketball. Since<br />

relocating from Seattle in 2008, the team has advanced to the<br />

conference finals three times and the NBA Finals once, led by the<br />

efforts of league MVP Kevin Durant. The fans absolutely love them,<br />

selling out every home game since February 2011. There’s more to the<br />

love than just wins, too. The Thunder play like a team on the court and,<br />

more important, out in the city. They lead the league in communityservice<br />

hours and donate their time and money to health and fitness<br />

initiatives around the state. Durant even gave $1 million to the Red<br />

Cross in 2013 to help with disaster relief after an EF5 tornado ripped<br />

through the nearby city of Moore. Then he roped the Thunder, the<br />

NBA and Nike into doing the same.<br />

All together, the Chamber of Commerce traces more than $5.3<br />

billion in private investment, including the Thunder, to the MAPS<br />

projects. They’ve changed the city’s image, causing young people<br />

to stick around and, more important, attracting new people from<br />

progressive coastal cities (and their Texas rival, Austin) and, with<br />

them, big employers.<br />

“What we discovered 20 years ago was that economic development<br />

was about quality of place,” Cornett says. “People live where they<br />

want to live, and the jobs go there. We figured out that their quality<br />

of life mattered more than incentives, and this city has been nonstop<br />

ever since.” ■<br />


Sydney<br />

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Sales, Service, Parts and Merchandise<br />

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AUTUMN<br />


GUIDE<br />

2015<br />

Endurance training is about more than<br />

just grinding out the distance. These<br />

ten sessions won’t just make you train<br />

harder — they’ll help you train smarter.<br />


xxxxxxxxxxx<br />


Running men: Starters at the<br />

Gold Coast Airport Marathon,<br />

which is on July 4-5 this year:<br />

www.goldcoastmarathon.<br />

com.au.<br />

■<br />

No matter what distance you want to race — whether it’s a local 5km or a desert<br />

ultramarathon — your first target should be to get to the finish. And doing that<br />

isn’t as simple as pounding the pavements until you’ve got the distance under your<br />

belt. There are all sorts of training tweaks and off-road workouts you can do to<br />

improve your endurance. MF picks the most effective ones for any runner.<br />

1<br />


Are you blowing like a labrador within seconds of lacing up your shoes?<br />

There’s a more efficient way to train — and it involves going slower. Enter Pavel<br />

Tsatsouline, former PT instructor for the Russian special forces — not a group you’d<br />

expect to take it easy on training runs.<br />

“Nose-only breathing was stressed in my unit,” says Tsatsouline. “They sometimes<br />

had us run with a mouthful of water. Russian marathoners hold a handkerchief in their<br />

teeth for the same purpose — to prevent panicky and inefficient mouth-breathing.” You<br />

don’t have to go this far — just focusing on nose-breathing will be fine. But less oxygen<br />

means less fuel, so be prepared to go at a slower pace until your body starts to adapt.<br />

This is an example of “self-limiting” exercise — it keeps your heartrate low, allowing you<br />

to recover faster. And you’ll be able to let it rip when you start mouth-breathing again.<br />

xxxxxxxxxxx<br />


Make one of your longer endurance sessions “nose only” each week. If you can’t<br />

because you’ve got a broken nose or a cold, or you can’t master the technique,<br />

use your heartrate to achieve the same thing. Stay at 60-65% of your max — it’ll<br />

feel slow, but you’ll recover fast.<br />



It may be painful but off-road hill<br />

running improves both your endurance<br />

and your leg strength. “I should preface<br />

these workouts by stating that they’ll find<br />

you out, so avoid them if you have hip, glute<br />

or hamstring injuries,” says Ceri Rees,<br />

three-time winner of the Kielder Marathon<br />

in Britain, a unique undulating course that’s<br />

notorious among endurance runners.<br />

Find a hill that includes an 800m stretch<br />

with a gradient of between 8-15%. “Mine is<br />

a hill, which takes about 2min 40sec to run<br />

up,” says Rees. Power up it, then jog down<br />

to recover. The aim is to retain form, so ease<br />

back if your quads scream blue murder.<br />

When you can do five or six without dying,<br />

you’re in good shape.<br />

“Whatever hill you decide to run up,<br />

just remember to wear shoes with the<br />

appropriate grip,” says Rees. “Salomon<br />

Fellraisers are great for grassy fell, while<br />

Inov-8 Talons are good for rocky descents.”<br />


“Do these no more than twice a month<br />

because they encourage tightness in the<br />

main muscle groups,” says Rees.<br />


This is particularly relevant to<br />

triathletes seeking to boost their<br />

run. It comes from former world champion<br />

Tim Don, who recently finished third at the<br />

World Ironman 70.3 Championships (1.9km<br />

swim, 90km bike, 21.1km run), and calls it<br />

“Kenyan” because it’s purely run-focused.<br />

After waking and having a shot of caffeine<br />

— research proves a positive neurological<br />

and fat-burning effect — Don works through<br />

a gentle 3.5-4km run followed by static<br />

lunges to prepare for the more intense runs<br />

later in the day. “Then I jog 3-4km back home<br />

followed by porridge and coffee,” Don says.<br />

He ups the ante for the second workout<br />

later in the morning — six 1.6km reps at<br />

a medium-to-high intensity with 75sec<br />

recovery. He follows this with a protein/carb<br />

meal such as chicken and rice with salad —<br />

plus another coffee.<br />

“Then at 5pm, I have my ‘MMM’ session,”<br />

says Don. “It stands for medium, moderate<br />

and mad. It’s 12min, 12min, 12min, increasing<br />

the pace until that last 12min is flat out.”<br />

If you can finish the last 3km downhill, it<br />

encourages fast cadence even under intense<br />

fatigue, which is useful for triathlon finishes.<br />


It’s extreme, so twice a month is fine. Do<br />

it on a weekend day, ideally a Saturday<br />

so you can recover on the Sunday.<br />


“My mantra is ‘No junk kilometres’,”<br />

says Alex Viada, an ultradistance<br />

athlete and Ironman who also competes<br />

in powerlifting. “Everyone’s workout<br />

needs to have a purpose.” For anyone<br />

aiming to get to the finish line, this means<br />

taking out training sessions that aren’t<br />

accomplishing anything — those that are too<br />

slow to improve your anaerobic base, but<br />

fast enough that they hamper your recovery<br />

and cause overtraining.<br />


To run a fast 5K, Viada recommends four<br />

sessions a week.<br />

Monday<br />

Tuesday<br />

Wednesday<br />

Thursday<br />

Friday<br />

Saturday<br />

Sunday<br />

Light recovery, 2-4km<br />

Rest<br />

4x800m, 4x1.2km, slightly<br />

faster than race pace<br />

Short race pace run, 2-3km<br />

Running drills (if needed)<br />

Off<br />

Long slow distance, 5-8km<br />


Hywel Davies is a legend in the crosstraining<br />

community. He’s won over<br />

20 fitness competitions, completed<br />

countless Ironman events and is the<br />

only man to have held both the individual<br />

and team 100km indoor rowing world<br />

records. And it’s the latter that remains<br />

close to his (presumably mammoth) heart.<br />

“Physically and mentally, the Concept2 is the<br />

most demanding of gym machines, working<br />

every part of your body, as well as your<br />

engine,” he says.<br />

Davies’ hurt locker is brimming with<br />

workouts that would destroy mere mortals.<br />

Thankfully, MF readers are made of sterner<br />

stuff. Right? “Set the monitor to 30sec work<br />

and 10sec rest. Row fast but not flat out and<br />

remember your distance. Now row again<br />

but match or beat your score. Keep going<br />

for at least ten reps but at the end, think like<br />

Rocky — one more round!” And repeat for as<br />

many as you can, while still going faster in<br />

every round.<br />

The 10sec recovery is enough to stretch<br />

your legs but not to recover. By the end,<br />

you’ll be screaming that you’ll never be seen<br />

on a rower again.<br />


Once a week is fine. Always aim to add<br />

one more rep than the previous week,<br />

until you can’t.<br />

xxxxxxxxxxx<br />

Corbis<br />


RACK<br />

HOLD<br />

Time 15sec<br />

A wrist<br />

xxxxxxxxxxx<br />


6<br />



An increasing body of evidence<br />

reveals that training in a fasted state will<br />

make you a more efficient fuel-burner.<br />

Speaking at last year’s World Conference<br />

of Cycling Science, leading exercise<br />

physiologist Louise Burke revealed that<br />

deliberately starving the body of glycogen<br />

forces the athlete to draw on fat reserves<br />

rather than burning precious and limited<br />

carbohydrate stores.<br />

“This is beneficial to endurance athletes<br />

because, ultimately, much of your training<br />

will be at a level (say around 70% of<br />

maximum heartrate) that utilises fat for<br />

energy production,” Burke says, before<br />

stating that it’s easy to integrate. “One<br />

way is to do a long, slow session (over two<br />

hours) first thing in the morning on water<br />

only. The second is to do a high-quality<br />

workout after breakfast when well fuelled.<br />

Follow this with a protein-rich/low-carb<br />

meal and a moderate-intensity recovery<br />

session a couple of hours later.”<br />


Only one workout a week should be in<br />

a fasted state. As well as its positive<br />

effects, training with depleted glycogen<br />

reserves can suppress the immune<br />

system and make you ill, so less is more.<br />

7<br />

BRICK IT<br />

Duathletes and triathletes carve out<br />

huge VO2 maxes with countless hours<br />

of swimming, cycling and running. Most<br />

of the time they’re done separately but, to<br />

maximise gains and mimic the race situation,<br />

they’re often ticked off one after the other.<br />

The most common “brick”, as these sessions<br />

are termed, is the bike to run, which works<br />

lots of muscles in the lower body.<br />

“One of my favourite sessions is a<br />

three-hour ride, featuring a few hills but<br />

keeping my heartrate at around 65-70%<br />

of maximum,” says South African Kyle<br />

Buckingham, who finished in the top 30 at<br />

the recent Ironman World Championships,<br />

putting him among the fittest athletes in<br />

the world. “That doesn’t sound like a lot but<br />

it really builds endurance.”<br />

“Follow this with a 30min mid- to-highintensity<br />

run,” says Buckingham. That brief<br />

run may not sound a lot but post-bike your<br />

legs will feel like jelly. You don’t have to be<br />

a triathlete to benefit from these, although<br />

if you do them for six months you might be<br />

ready to race Buckingham in Hawaii.<br />


One of these each week is plenty,<br />

ideally at the weekend when you have<br />

more time to exercise and more time<br />

to recover.<br />

8<br />


The usual way to periodise<br />

endurance training is to increase<br />

aerobic capacity over the winter with long,<br />

moderate-intensity sessions. Then in the<br />

spring you crank it up, building speed from<br />

that foundation of stamina. It’s a tried and<br />

trusted model, but it has its drawbacks.<br />

“If you’re an experienced athlete,<br />

it might not provide the physiological<br />

overload you need to improve,” says Inigo<br />

Mujika, a leading exercise physiologist.<br />

“That’s where block periodisation really<br />

comes in.”<br />

Block periodisation involves miniblocks<br />

throughout the year that focus<br />

on one or two aspects of performance.<br />

So if you’re looking to increase speed,<br />

you may load three weeks with speed<br />

sessions, with little rest. It’s heavy duty<br />

but pays dividends.<br />

In a study comparing two groups of<br />

cyclists over four weeks, the block group<br />

exhibited a 4.6% improvement in VO2 max,<br />

2.1% quicker time-trial effort and 10%<br />

increase in power output, all better than<br />

the traditional periodisation group.<br />


You need to follow block periodisation<br />

for a year to maximise its benefits.<br />

Just ensure your body’s used to highintensity<br />

sessions before you start.<br />

Head for the hills:<br />

New Zealand’s Croesus<br />

Track — discover more<br />

amazing MTB trails at<br />

www.newzealand.com.<br />

xxxxxxxxxxx<br />

Photography Camilla Stoddart<br />


9<br />



You can get more from an evening<br />

race or workout if you undertake a<br />

morning burst of exercise, according to<br />

research by exercise physiologist Liam<br />

Kilduff. “If you do high-force work in the<br />

morning, like lifting big weights, the raised<br />

testosterone levels stay high and allow<br />

you to go harder later in the day,” says<br />

Kilduff’s colleague Jamie Pringle.<br />


Do a short morning weights workout<br />

without hitting your leg muscles — you’ll<br />

need them fresh for the race later.<br />

10 training is that in a low-oxygen<br />


The theory behind altitude<br />

environment, the body produces more red<br />

blood cells to transport oxygen. You have<br />

to be over 1,500m to benefit from lowoxygenated<br />

air — Mt Kosciuszko (2,228m),<br />

St Moritz in Switzerland (1,822m) and Font<br />

Romeu in France (1,850m) are ideal.<br />


The benefits wear off after three weeks,<br />

so time your altitude camp for around<br />

two weeks before your race.<br />

xxxxxxxxxxx<br />





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The B Book<br />

Eric Ray Davidson/ Makeup by Roxy D’Alonzo<br />

ARMS<br />

DEAL<br />

■<br />

Who says<br />

you have to<br />

use gigantic, jointbuckling<br />

weights<br />

to get the body<br />

you want?<br />

Dumbbells,<br />

cables and light<br />

weights allow<br />

for safer training<br />

while still keeping<br />

intensity high.<br />

This month’s<br />

arm workout,<br />

designed to give<br />

you a set of Vin<br />

Diesel–esque<br />

guns, aims for<br />

more gain and<br />

less pain.<br />

By the same<br />

token, there will<br />

be times when<br />

you have only<br />

the most basic<br />

equipment, and<br />

heavy weights<br />

aren’t an option<br />

anyway. In that<br />

case, turn to our<br />

workout on page<br />

111 for a barebones<br />

guide to<br />

great abs in six<br />

weeks — only<br />

dumbbells, a<br />

bench and bands<br />

are required.<br />


BODY<br />

BOOK<br />

Build your biceps<br />

Diesel arms<br />

■<br />

Put 2cm on your guns with a<br />

Want<br />

program designed to get you<br />

arms like the star of Fast &<br />

Furious 7.<br />

By Sean Hyson<br />

the arms of a bouncer? You can’t train them the same way you do chest and legs.<br />

Because arms are smaller muscles acting on smaller, more delicate joints, they respond<br />

better to isolated movements and different mechanical angles than to heavy weights. This<br />

workout is designed to deliver the kind of full, thick biceps that made Vin Diesel a movie star<br />

and fitness icon. With ravenous eating, you could see up to 2cm of growth in one month.<br />

How It Works<br />

■ The workout<br />

begins with two cable<br />

exercises designed<br />

to pump up your<br />

arms as quickly as<br />

possible. This isn’t<br />

to soothe your ego<br />

but to protect your<br />

elbows: driving blood<br />

into your muscles<br />

and heat into your<br />

joints helps prevent<br />

strain. You’ll continue<br />

supersetting biceps<br />

and triceps moves to<br />

work the arms from<br />

different angles,<br />

encouraging as much<br />

muscle recruitment as<br />

possible. Alternating<br />

bi and tri exercises<br />

also saves time — you<br />

should be out of the<br />

gym in 40 minutes<br />

or less — making<br />

this routine fast and<br />

(yes, we went there)<br />

undeniably furious.<br />

Directions<br />

Perform the<br />

workout once<br />

a week. The<br />

exercise pairs<br />

(marked “A” and<br />

“B”) are performed<br />

as a superset — so<br />

you’ll do one set<br />

of A, then B, then<br />

rest, and repeat<br />

until all sets for the<br />

pair are complete.<br />


Sets: 4 Reps: 15<br />

Attach a rope handle to the top pulley of a cable<br />

station and grasp an end in each hand. Tuck your<br />

elbows to your sides and then extend them, but<br />

don’t lock out fully. Keep tension on the triceps.<br />

1B<br />


Sets: 4 Reps: 12<br />

Attach the same rope<br />

handle to the low pulley<br />

of the cable station and<br />

grasp the ends. Keeping<br />

your upper arms at your<br />

sides, curl the handle<br />

up. When you lower it<br />

down again, stop threequarters<br />

of the way<br />

so your elbows aren’t<br />

completely straight.<br />





IN THE TOP<br />


2A<br />

CROSS-<br />

BODY<br />

HAMMER<br />

CURL<br />

Sets: 3 Reps: 10<br />

(each side)<br />

Hold a dumbbell in your<br />

right hand and curl the<br />

weight as in a hammer<br />

curl, but turn your palm<br />

to face you. As you<br />

curl, the dumbbell will<br />

move up across your<br />

torso and your hand will<br />

point to the opposite<br />

shoulder. Squeeze your<br />

biceps at the top.<br />


2B INCLINE<br />



Sets: 3 Reps: 12<br />

Set an adjustable<br />

bench to a 30- to<br />

45-degree incline and<br />

lie back against it with a<br />

dumbbell in each hand.<br />

Press the weights over<br />

your head and let your<br />

arms drift back so they<br />

point at an angle and<br />

you feel a stretch on<br />

your triceps.<br />

Bend your elbows<br />

and lower the weights<br />

behind your head. Now<br />

extend your elbows to<br />

lock out.<br />



DONE ON AN<br />




NOT THE<br />

ELBOWS.<br />

3A<br />




Sets: 3 Reps: 10<br />

Hold a light dumbbell in<br />

each hand with palms<br />

facing behind you. Bend<br />

your hips back and<br />

lower your torso until<br />

it’s parallel to the floor.<br />

Keeping your upper<br />

arms against your sides,<br />

extend your elbows,<br />

squeezing your triceps<br />

at the top.<br />

3B INCLINE<br />


CURL<br />

Sets: 3 Reps: 8<br />

Set up an adjustable<br />

bench to a steep<br />

angle and lean<br />

back against it<br />

with a dumbbell<br />

in each hand. Curl<br />

the weights up and<br />

squeeze at the top.<br />

Styling by Delvin Lugo; Grooming by Lydia F. Sellers/Exclusive Artists using NARS and Malin+Goetz<br />








BODY<br />

BOOK<br />

Stay healthy<br />


BODY<br />


Some of the healthiest,<br />

most physique-friendly<br />

foods have been<br />

right under your<br />

nose for years.<br />

By Michael DeSanti<br />

Coriander<br />

Coriander helps<br />

stimulate insulin release<br />

— without increasing<br />

blood sugar to do it —<br />

making it beneficial<br />

for diabetics .<br />

Curcumin<br />

Curcumin (the<br />

active ingredient in<br />

turmeric) interferes<br />

with the growth and<br />

spread of cancer.<br />

■<br />

When was the last time<br />

you gave any thought<br />

to chicken broth, unless you<br />

were fighting a cold? Or ate<br />

seeds that weren’t on a bun or<br />

part of a trail mix? There are<br />

plenty of common foods you<br />

probably haven’t been eating<br />

that can actually make a big<br />

difference in your workout<br />

results and overall wellbeing.<br />

So, let us reintroduce you to<br />

apple cider vinegar, hemp,<br />

bone broth, turmeric and<br />

a few others. Start using<br />

these recipes to see faster<br />

gains, a leaner body and<br />

better health.<br />

xxxxxxxxxxx<br />




1 cup extra-virgin<br />

olive oil<br />

1 large onion, diced<br />

2 large cloves garlic,<br />

minced<br />

1 medium jalapeño,<br />

seeded and minced<br />

900g ground<br />

antibiotic-free<br />

turkey breast<br />

1 tsp sea salt<br />

2 400g cans<br />

low-sodium whole<br />

tomatoes<br />

1 cup water<br />

1 tbsp cayenne<br />

powder<br />

2 tbsp cumin<br />

2 tbsp ground<br />

turmeric<br />

½<br />

Turkey Chilli<br />

Photo, page 118<br />

tsp black pepper<br />

1 tsp paprika<br />

2 tbsp oregano<br />

1 420g can red beans,<br />

drained and rinsed<br />

1 bunch coriander,<br />

chopped<br />

1 spring onion,<br />

chopped<br />

1 avocado, sliced<br />

Hemp Seeds<br />

A study in Nutrition<br />

& Metabolism found<br />

that hemp seeds can<br />

fight heart disease by<br />

lowering cholesterol<br />

and blood pressure.<br />

Organic-only Kale<br />

Kale is loaded with<br />

nutrition but is often<br />

treated heavily with<br />

toxic pesticides. Buy<br />

it organic if you eat<br />

it often.<br />

Avocado<br />

Avocado is one of<br />

the most fibre-dense<br />

fruits available, with<br />

10g per cup. Fibre<br />

improves satiety, which<br />

can aid in weight loss.<br />


1) Pour the olive oil<br />

in a large, heavybottomed<br />

pan over<br />

medium heat. Add<br />

the onion and cook,<br />

stirring 3-5 minutes,<br />

until onion is<br />

translucent. Add the<br />

garlic and jalapeño<br />

and cook 1 minute.<br />

xxxxxxxxxxx<br />

Jarren Vink/ Food styling by Alison Attenborough; Dutch oven and salad servers: Williams-Sonoma<br />

2) Stir in the ground<br />

turkey and salt and<br />

cook 5 minutes,<br />

breaking up the<br />

pieces with a spoon,<br />

until no longer pink.<br />

3) Add the tomatoes<br />

and their juice to<br />

the pan. Add the<br />

water, cayenne,<br />

cumin, turmeric,<br />

black pepper and<br />

paprika. Cook for 30<br />

minutes at a gentle<br />

simmer, stirring<br />

occasionally.<br />

4) Add the oregano<br />

and red beans and<br />

simmer 20–30<br />

minutes.<br />

5) Serve topped with<br />

coriander, spring<br />

onion and avocado.<br />



281 calories, 23g<br />

protein, 12g carbs,<br />

16g fat<br />




1 bunch curly kale, stalks<br />

removed and leaves<br />

chopped<br />

1 avocado, cubed<br />

1 cup cherry tomatoes,<br />

cut in half<br />

2 tbsp hemp seeds<br />

2 tbsp extra-virgin<br />

olive oil<br />

2 tbsp apple cider<br />

vinegar<br />

Sea salt and pepper<br />

to taste<br />


1) Place all the solid<br />

ingredients in a large<br />

bowl and drizzle with<br />

olive oil, vinegar, salt<br />

and pepper. Mix<br />

thoroughly until all the<br />

leaves are coated with<br />

dressing and seeds.<br />

Serve immediately<br />


154 calories, 3g protein,<br />

7g carbs, 14g fat<br />

Vinegar<br />

A 2009 study found<br />

that consuming a<br />

food containing<br />

vinegar lowered<br />

bodyweight,<br />

body fat, and<br />

triglycerides in<br />

obese subjects.<br />


BODY<br />

BOOK<br />

Stay healthy<br />

Bone Broth<br />

Use chicken-bone<br />

broth in any recipe<br />

that calls for stock,<br />

or in place of water<br />

to steam vegetables<br />

or boil rice or<br />

whole grains.<br />

Boiler Maker<br />

Boiling bones and<br />

vegetables causes their<br />

nutrients to release.<br />

These vitamins and<br />

minerals can boost the<br />

immune system and<br />

improve intestinal<br />

health, which aids in the<br />

absorption of vitamins<br />

and minerals and<br />

indirectly spurs fat loss<br />

and muscle gain.<br />



BROTH<br />



6L water<br />

1 whole chicken<br />

1 onion, peeled and<br />

quartered<br />

3 carrots, chopped<br />

2 stalks celery, chopped<br />

3–4 sprigs fresh thyme<br />

¼<br />

bunch fresh parsley,<br />

chopped<br />

1 tbsp apple cider<br />

vinegar<br />

2 tbsp peppercorns<br />


1) Add water to a large pot<br />

and place the chicken<br />

in it. Bring the water<br />

and chicken to a boil<br />

over high heat. Skim off<br />

the foam and discard.<br />

2) Add the remaining<br />

ingredients. Bring to a<br />

boil again, then cover<br />

and simmer 4– 8 hours.<br />

3) Strain the chicken and<br />

vegetables from the<br />

liquid. (You can use the<br />

chicken for chicken<br />

salad or soup later.)<br />

Pour the stock into an<br />

airtight container and<br />

refrigerate, letting it<br />

congeal overnight; or<br />

keep it frozen for up to<br />

three months.<br />



39 calories, 5g protein,<br />

1g carbs, 1g fat<br />

Bone Up<br />

You can sip hot<br />

broth like coffee in<br />

the morning for a<br />

quick vitamin boost.<br />

Stockpot and cutting board: Williams-Sonoma<br />






1 cup unsweetened<br />

hemp milk<br />

1 scoop vegan or whey<br />

protein powder<br />

½<br />

½<br />

cup frozen organic<br />

blueberries<br />

fresh or frozen banana<br />

Small drizzle of local<br />

honey (optional, for<br />

sweetness)<br />


1) Add all ingredients to<br />

a blender and mix until<br />

smooth.<br />

Hemp Milk<br />

With its antiinflammatory<br />

omega-3<br />

fats, hemp milk<br />

offers a lower-calorie,<br />

allergy-free<br />

alternative to milk.<br />

Veg Out<br />

Vegan protein powder<br />

offers complete protein<br />

from plant sources.<br />

We like Sunwarrior:<br />

sunwarrior.com.au.<br />


250 calories, 23g protein,<br />

30g carbs, 4g fat<br />



Not pictured<br />



300ml water<br />

1 tbsp apple cider<br />

vinegar<br />

1 tbsp local, pure honey<br />

2–3 dashes cinnamon<br />


1) Pour the water into<br />

a glass and mix in the<br />

other ingredients.<br />

Stir until honey<br />

and cinnamon<br />

are dissolved.<br />


86 calories, 0g protein,<br />

23g carbs, 0g fat<br />

Brain Food<br />

A Journal of Agricultural<br />

and Food Chemistry<br />

study found that<br />

subjects who consumed<br />

blueberry juice scored<br />

higher on memory tests<br />

than those taking<br />

a placebo.<br />














REPAIR<br />



As part of a balanced diet with a variety of foods<br />


BODY<br />

BOOK<br />

Super-fast abs<br />




A SET OF<br />


CAN DO THE<br />

WORK OF<br />

A FULL GYM.<br />

James Michelfelder/ Styling by Shandi Alexander; Grooming by Megan Lanoux/Exclusive Artists using Baxter of CA<br />

A SIX-<br />

PACK<br />

IN SIX<br />

WEEKS<br />

Get ripped abs in no time.<br />

By Don Saladino<br />

■<br />

It’s been the Men’s<br />

<strong>Fitness</strong> stance<br />

for years that anybody,<br />

including you, can get<br />

ripped abs, even if<br />

you have less-than-<br />

Hercule an genetics and<br />

just a second-rate space<br />

to train in. We’ll prove it<br />

again with this program<br />

to build six-pack abs —<br />

and more muscle overall<br />

— in just six weeks. The<br />

only gear you’ll need are<br />

dumbbells, a pull up bar,<br />

bands and a bench.<br />


BODY<br />

BOOK<br />

Super-fast abs<br />

How It Works<br />

■ You don’t need barbells, machines or cardio equipment to get<br />

ripped. A bare-bones home-gym setup is enough, combined with<br />

careful programming.<br />

You’ll start the plan performing higher reps on your exercises<br />

and taking short rest periods. Every two weeks you’ll increase the<br />

weights, reduce the reps and lengthen the rest times. This approach<br />

allows you to peak in six weeks, so time your training to end with<br />

an autumn island getaway or any other excuse you can find to take<br />

off your shirt.<br />

Lucky guys with fancy gyms can do it — now you can, too.<br />

Directions<br />

The program runs for six weeks — Weeks 1 and 2 are done as shown here;<br />

in Weeks 3 and 4, reduce the number of reps per exercise to 8–10 and<br />

increase the rest to 45–60 seconds. In Weeks 5 and 6, reduce the reps<br />

to 6–8 and increase the rest to 60–90 seconds.<br />

Exercises marked with letters (“A”, “B” and so on) are done in<br />

sequence. Perform one set of each exercise in a group, then repeat<br />

until all sets for that group are done. Then move on to the next group.<br />



Sets: 4 Reps: 10–12 Rest: 30sec.<br />

Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a<br />

dumbbell in each hand at shoulder level. Press the weights over your chest.<br />








Sets: 4 Reps: 10–12 (each side) Rest: 30sec.<br />

Lie back on a flat bench with a dumbbell in each<br />

hand. Press both dumbbells over your chest and<br />

then lower one down to shoulder level. Press it up<br />

and then lower the opposite arm.<br />

1C<br />


FLYE<br />

Sets: 4 Reps: 10–12<br />

Rest: 30sec.<br />

Lie back on a flat bench<br />

with a dumbbell in each<br />

hand. Keep a slight bend<br />

in your elbows and spread<br />

your arms wide, lowering<br />

the weights until they’re<br />

even with your chest.<br />

Flex your pecs and lift<br />

the weights back to the<br />

starting position.<br />

2A<br />




PRESS<br />

Sets: 3 Reps: 10–12 (each<br />

side) Rest: 30sec.<br />

Perform as you did the<br />

alternating dumbbell<br />

bench press but press<br />

the dumbbells overhead<br />

while standing. Keep your<br />

core braced.<br />

James Michelfelder<br />


2B<br />


RAISE<br />

Sets: 3 Reps: 10–12<br />

Rest: 30sec.<br />

Hold a dumbbell in each<br />

hand with arms hanging<br />

at your sides. Raise<br />

them out 90 degrees to<br />

your sides.<br />

2C<br />



RAISE<br />

Sets: 3 Reps: 10–12<br />

Rest: 30sec.<br />

Hold a dumbbell in each<br />

hand and bend your hips<br />

back until your torso is<br />

parallel with the floor.<br />

Keeping your lower<br />

back flat, raise the<br />

dumbbells 90 degrees<br />

out to your sides.<br />




UP THE<br />

WEIGHTS.<br />


Sets: 3 Reps: 10–12 Rest: 30sec.<br />

Hold a dumbbell by one of its bell ends with both hands over and behind your<br />

head. Keep your core tight and extend your elbows to lock the weight out<br />

overhead. If this hurts your elbows, perform the extension while lying on a flat<br />

bench and holding two dumbbells over your face.<br />

3B BENCH DIP<br />

Sets: 3 Reps: 10–12 Rest: 30sec.<br />

Place your hands by your sides on a bench and extend your legs in front of<br />

you. Suspend your body in front of the bench. Keeping your torso vertical,<br />

bend your elbows and lower your body until your upper arms are parallel<br />

with the floor. Press back up.<br />


BODY<br />

BOOK<br />

Super-fast abs<br />

Day II LEGS<br />

1A<br />

GOBLET<br />

SQUAT<br />

Sets: 4 Reps: 10–12<br />

Rest: 30sec.<br />

1B<br />


LUNGE<br />

Sets: 4 Reps: 10–12<br />

(each leg) Rest: 30sec.<br />

1C<br />


LUNGE<br />

Sets: 4 Reps: 10–12<br />

(each leg) Rest: 30sec.<br />





THE FLOOR.<br />

Hold a dumbbell or<br />

kettlebell under your<br />

chin with both hands as<br />

shown. Stand with feet<br />

shoulder width and<br />

toes turned slightly out.<br />

Bend your hips back<br />

and lower your body<br />

as far as you can; keep<br />

your torso upright.<br />

Hold a dumbbell in each<br />

hand and step forward<br />

with one leg. Lower<br />

your body until your<br />

front thigh is parallel<br />

with the floor and<br />

your rear knee is just<br />

above it. Stand up and<br />

lunge forward with the<br />

opposite foot. Continue<br />

moving forward.<br />

Hold a dumbbell in<br />

each hand and take<br />

a wide step to your<br />

right. Keeping your<br />

torso upright, lower<br />

your body until you<br />

feel a stretch in your<br />

trailing leg.<br />

2A<br />



Sets: 3 Reps: 10–12<br />

Rest: 30sec.<br />

Hold a barbell with a<br />

shoulder-width grip<br />

and stand with feet hip<br />

width. Bend your hips<br />

back as far as you can.<br />

Allow your knees to<br />

bend as needed while<br />

you lower the bar along<br />

your shins until you<br />

feel a stretch in your<br />

hamstrings. Keep<br />

your lower back<br />

arched throughout.<br />

2B<br />

SINGLE-<br />


BRIDGE<br />

Sets: 3 Reps: 10–12<br />

(each leg) Rest: 30sec.<br />

Lie down on the floor<br />

and extend one leg in<br />

front of you and bend<br />

the other one. Brace<br />

your abs and drive the<br />

heel of the bent leg<br />

into the floor to raise<br />

your hips up. Your<br />

body should be in<br />

a straight line.<br />

James Michelfelder<br />



1A<br />

PULLUP<br />

OR BAND<br />

PULLUP<br />

Sets: 4 Reps: 10–12<br />

Rest: 30sec.<br />

1B<br />

ONE-ARM<br />


ROW<br />

Sets: 4 Reps: 10–12<br />

(each side) Rest: 30sec.<br />

Hang from a pullup bar<br />

with hands outside<br />

shoulder width and<br />

palms facing away. Pull<br />

yourself up until your<br />

chin is over the bar.<br />

If pullups are too hard,<br />

use a band to unload<br />

your bodyweight.<br />

Rest your left knee and<br />

hand on a bench and<br />

grasp a dumbbell with<br />

your right hand. Let the<br />

weight hang straight<br />

down. Retract your<br />

shoulder and row the<br />

dumbbell to your side.<br />

1C<br />


Sets: 4 Reps: 10–12<br />

Rest: 30sec.<br />

Attach a rope handle to<br />

the top pulley of a cable<br />

station or use a band.<br />

Grasp an end in each<br />

hand with palms facing<br />

each other. Step back<br />

to place tension on the<br />

cable. Pull the handles<br />

to your forehead so your<br />

palms face your ears<br />

and your upper back is<br />

fully contracted.<br />

1D<br />

BACK<br />


OR COBRA<br />

Sets: 4 Reps: 10–12<br />

Rest: 30sec.<br />

Lie facedown on the<br />

floor with hands by your<br />

sides. Raise your torso<br />

off the floor as high as<br />

you can and hold for a<br />

second at the top. If you<br />

have a back-extension<br />

bench, perform back<br />

extensions instead.<br />

2A<br />



CURL<br />

Sets: 3 Reps: 10–12 (each<br />

side) Rest: 30sec.<br />

Hold a dumbbell in each<br />

hand. Keeping your upper<br />

arms at your sides, curl<br />

one arm, lower it, then<br />

curl the other, twisting<br />

your wrist as you raise<br />

the arm so that your palm<br />

faces up at the top.<br />




YOUR CORE.<br />

2B<br />



HAMMER<br />

CURL<br />

Sets: 3 Reps: 10–12<br />

Rest: 30sec.<br />

Set an adjustable<br />

bench to a 45- to<br />

60-degree incline<br />

and lie back against<br />

it with a dumbbell<br />

in each hand. Curl<br />

the weights up<br />

with palms facing<br />

each other.<br />



How to keep your<br />

abs beach-ready.<br />

We won’t lie. If you<br />

want to get a sharp<br />

six-pack in a month<br />

and a half, you need<br />

to eat clean and<br />

steer clear of the<br />

hooch. But once you<br />

achieve your goal, we<br />

know all bets are off.<br />

Luckily, you can keep<br />

most of that hardwon<br />

definition with<br />

these tips from Steve<br />

Macari, certified<br />

holistic health<br />

practitioner and<br />

founder of health<br />

and lifestyle site<br />

slvrbk.com.<br />

■ Add 1 tsp of sea<br />

salt to a glass of<br />

water and drink<br />

it pre-party. It’ll<br />

help you retain<br />

electrolytes that<br />

are lost through<br />

drinking.<br />

■ Avoid eating highcalorie<br />

foods while<br />

boozing. Alcohol<br />

prevents fat from<br />

burning until it’s<br />

cleared from your<br />

system, so eating<br />

less garbage will<br />

help you avoid<br />

storing more fat.<br />

■ Consume bone<br />

broth or gelatin<br />

after to restore your<br />

gut lining, which is<br />

damaged by alcohol.<br />

(See our recipe on<br />

page 108.)<br />


BODY<br />

BOOK<br />

Counterpoint<br />



Two sports nutrition experts debate the benefits of supplementation before a session.<br />

Yes<br />

says Ross Edgley, co-founder of<br />

The Protein Works and strength<br />

and conditioning coach.<br />

No<br />

says Ben Coomber, founder of<br />

online nutrition coaching company<br />

Body Type Nutrition.<br />

Pre-workout supplements aren’t<br />

essential in the same way as<br />

macronutrients (fats, protein<br />

and carbohydrates) and certain<br />

micronutrients (vitamins and<br />

minerals) are. But the active<br />

ingredients of some pre-workout<br />

supps can absolutely improve some<br />

aspects of your fitness.<br />

How beneficial they are depends<br />

on the specific ingredients. It’s easy<br />

to assume all pre-workout pills<br />

and powders are stimulants, but<br />

there are loads of great ingredients<br />

not based on stimulants. An<br />

awareness of the science-tested<br />

benefits of each could help you<br />

increase strength, muscle size<br />

and speed, accelerate fat loss,<br />

reduce fatigue and more.<br />

Once you know what to look<br />

“SUPPS CAN<br />



AND SPEED.”<br />

for on a label, you can tailor your<br />

pre-workout supplement to your<br />

needs. If you struggle to get to<br />

the end of your session because<br />

of discomfort caused by lactate<br />

build-up, take beta-alanine,<br />

which has been shown to delay<br />

its accumulation in your blood. If<br />

you’re aiming to pack on muscle,<br />

look for a product containing<br />

arginine, which has demonstrated<br />

the capacity to increase muscle size<br />

by encouraging protein synthesis<br />

during and after a session. Caffeine<br />

will improve fat-burning and boost<br />

energy, while citrulline malate<br />

improves stamina.<br />

No, your body doesn’t need<br />

pre-workout supps in the same<br />

way it needs protein to get results.<br />

But if you’re stuck on a plateau, or<br />

if you’re an athlete looking to gain<br />

an edge, they can be valuable and<br />

effective. If you could get better<br />

results from the same hard work<br />

in the gym, why wouldn’t you?<br />

theproteinworks.com<br />

Whatever form it comes in, drink,<br />

spray, gum or pill, all pre-workout<br />

supps are designed to do one<br />

thing: enhance performance.<br />

The benefits can include increased<br />

energy, buffering of lactic acid<br />

in the blood, improved endurance<br />

and an overall better work output.<br />

You should know why you are<br />

taking a product and the benefit<br />

it serves, but for most average<br />

gym-goers the desired effect<br />

is often just the pick-me-up effect<br />

of caffeine — something you<br />

can get cheaper and often in<br />

more sensible doses from a pregym<br />

espresso.<br />

In my view most people who<br />

use pre-workout products do so<br />

for the wrong reasons, and 90%<br />

of people who train would benefit<br />

from not using them in the long<br />

term. It’s easy to become reliant<br />

on them, they’re often loaded with<br />

additives, they create a mindset<br />

where you’re only happy training<br />

after you have taken one – and<br />



ESPRESSO.”<br />

many contain enough caffeine to<br />

leave your adrenal glands puffing<br />

and wheezing in a state of mild<br />

shock for the rest of the week.<br />

You don’t need a million<br />

magic ingredients for your body<br />

to perform at its best. Effective<br />

sessions in the gym result from<br />

good sleep and a balanced diet<br />

with varied natural sources of<br />

protein (for muscle-gain goals)<br />

and carbohydrates to match<br />

your energy output. You can<br />

have a bit of caffeine as an energy<br />

boost, but only when you really<br />

need it. If you generally struggle<br />

for energy without caffeine it’s<br />

because you’re not getting your<br />

diet, recovery and lifestyle on<br />

point. Optimal energy comes<br />

from nailing the basics, not a<br />

magic pink drink.<br />

bencoomber.com<br />

iStock<br />




What do you expect from your pre-workout in terms<br />

of results? If you want more, if you want those around<br />

you to recognise those differences, then you have to<br />

optimise every part of your approach.<br />

New Muscle Bomb ® pre-workout delivers the following per 30 g<br />

(double dose) serving;<br />

7g 3.2g<br />

BCAA<br />


8g<br />


MALATE<br />

1g<br />


250mg<br />

CAFFEINE †<br />

2g<br />



2.6 g<br />



per 30 g double dose serving<br />

These ingredients are in line with double blind scientific studies.<br />

Muscle Bomb ® is completely free from artificial colours and<br />

sweeteners. The use of stevia indicates our approach towards<br />

optimising performance whilst retaining an absolute focus on<br />

health. † Caffeine-free version also available.<br />

Do you know of another pre-workout product that delivers<br />

such dosages?<br />

Tomorrow’s Nutrition Today <br />

www.reflex-nutrition.com.au | tel. 07 32063114

FREE<br />

7DAY *<br />

TRIAL<br />

Jump onto anytimefitness.com.au for details<br />

*Offer valid for first time members who are local residents or workers 18 years and older only (Photo ID may be required) and who also may be required to complete pre-exercise<br />

screening satisfactorily. Not valid with any other offers. Not valid with any other offer. Not redeemable for cash. Not transferrable. Only valid at participating Anytime <strong>Fitness</strong><br />

Clubs. Limit 1 offer per person. Where the guest pass permits use outside staffed hours, a refundable deposit will be payable for an access card. Further provisions may apply, see<br />

participating Anytime <strong>Fitness</strong> Clubs for details. Offer expires 30/06/2015.

BODY<br />

BOOK<br />

Cardio workout<br />

Not sure weight training<br />

is helpful for cyclists? Well,<br />

Chris Hoy can leg press 650kg.<br />



Whether you’re a veteran or a newbie, on the road or the track, strength training will improve<br />

your performance, says Olympic cycling legend Chris Hoy.<br />

■<br />

With seven medals, six of them gold, Chris Hoy is the most<br />

decorated Olympic cyclist of all time — and he’s also an 11-time<br />

world champion. As he explains, weight training isn’t just for mammoththighed<br />

super-sprinters like him.<br />

Road cyclists tend to have a misconception<br />

about weights — they think they’re only of value<br />

to track spinters who need explosive power.<br />

They do everything they can not to gain too<br />

much weight, and many of them worry that if<br />

they so much as look at a dumbbell they’ll put<br />

on a kilo — and that this will slow them down.<br />

But my message is that weight training can bring<br />

everyone functional improvements without<br />

making them heavier.<br />

or climbing, put unilateral exercises with a full<br />

range of movement at the core of your workout<br />

— dumbbell or barbell lunges, for example.<br />


People often overlook the importance of having<br />

a plan. If you just turn up to the gym and hop<br />

on and off the machines you’ll get nowhere and<br />

possibly even get injured, especially if you go too<br />

heavy too soon. I’ve always done gym training,<br />


NAME:<br />



STRENGTH &<br />


but early in my career I would only class it as<br />

a decent session if I could barely walk after.<br />

The effect was that my next track session<br />

would be very low-quality. Once I started<br />

tweaking my sessions to make them work with<br />

the rest of my program, my times on the track<br />

improved massively.<br />

For cyclists, weight training certainly isn’t<br />

a replacement for getting out on the bike — you<br />

still need to spend lots of time in the saddle —<br />

but if you supplement your training with some<br />

good-quality gym work, it’s going to benefit<br />

you in the long run.<br />

Chris Hoy is an elite consultant for sports<br />

nutrition company Science in Sport and<br />

uses the new SiS Whey Protein. Visit<br />

scienceinsport.com. □<br />

Photography Science in Sport<br />


You can use it to become more powerful in short<br />

bursts or improve acceleration on climbs. It’ll<br />

also help you prevent injury — being on a bike<br />

for hours at a time is not great for your posture<br />

— and working your core will get the most out of<br />

your propulsive prime mover muscles: quads,<br />

glutes, hamstrings and lower back. This means<br />

faster cycling, no matter the distance.<br />

Before you start, of course, you have to<br />

be clear about what you’re trying to achieve.<br />

When I was training as a track sprinter I would<br />

do two or three gym sessions a week doing<br />

low repetitions with heavy weights, always<br />

focusing on the quads, glutes, hamstrings and<br />

lower back. However, if you’re an endurance<br />

cyclist looking to improve your acceleration<br />


Four rounds of Chris Hoy’s circuit with minimal rest will build power<br />

without adding bulk.<br />


Reps 10 Reps 10 DEADLIFT Reps 10<br />

Don’t go too Unlike a squat, Reps 10 EACH SIDE<br />

heavy. “This you don’t Despite the “Unilateral<br />

isn’t about need to go name, keep exercises<br />

trying to deep. “Keep a slight bend force you to<br />

improve your your thighs in your legs. engage your<br />

one-rep max — above parallel “Be careful core,” says<br />

that’s not vital to the floor,” not to lower Hoy. “Focus<br />

for endurance says Hoy. the weight too on technique<br />

athletes,” “Concentrate far,” says Hoy. — stay upright<br />

says Hoy. on jumping “You’ll round and keep your<br />

as high as your back and core tight<br />

possible.” risk injury.” throughout.”<br />


BODY<br />

BOOK<br />

Injury<br />



Your lower back might not ripple like your abs but the<br />

muscles there are equally important — and vulnerable.<br />

Keep yours in shape with our expert advice.<br />

■<br />

The lower back, or lumbar spine, is<br />

made up of five vertebrae (structures<br />

of bone and cartilage numbered L1 to L5 from<br />

top to bottom) separated by lumbar discs and<br />

connected by facet joints. A tunnel between<br />

the joints protects the spinal cord. The<br />

complex is surrounded by ligaments, a thick<br />

layer of fascial tissue for stability and muscles<br />

for movement. Vertebrae L4 and L5 bear the<br />

most weight and so tend to incur the most<br />

injury, but most lower-back problems afflict<br />

the joints, discs or muscles and ligaments.<br />

Stuart Wareham<br />

is an extended<br />

scope practitioner<br />

physiotherapist working<br />

with neuromusculoskeletal<br />

injury in athletes.<br />

Roger Federer was forced<br />

to pull out of the 2014 ATP<br />

World Tour Final because<br />

of back injury.<br />


“The facet joints that connect the vertebrae<br />

can be injured by hyperextension of your<br />

lower back. Bowling in cricket and serving<br />

in tennis can put pressure on the cartilage,<br />

leading to small fractures. Poor posture,<br />

especially caused by hours slouched at a<br />

desk, can also be to blame. Another cause<br />

is overtraining the anterior chain muscles,<br />

including your abs and chest, which can cause<br />

your pelvis to tilt forwards.”<br />

PREVENT IT “Stretching your hip flexors<br />

helps. Deep lunges, with your knee on the<br />

floor, are best. Do four sets of 30-second<br />

holds three times a day. Romanian deadlifts<br />

and weighted lunges will strengthen your<br />

posterior chain to avoid muscle imbalances,<br />

keep your pelvis even and support your<br />

lumbar spine, as will a weekly yoga session.”<br />


“The discs between the vertebrae are made<br />

of a firm fibrocartilage that provides flexibility<br />

and strength, with a soft centre to absorb<br />

shock. They are built to sustain compressive<br />

forces but are vulnerable to twisting forces.<br />

The fibrocartilage may tear or weaken,<br />

causing the centre to bulge into it, provoking<br />

severe pain. The bulge and associated<br />

inflammation can also impinge on nerve<br />

roots, causing weakness, numbness and pins<br />

and needles in your legs, or even sciatica, felt<br />

as painful electrical sensations in your legs.”<br />

PREVENT IT “Correct form when lifting<br />

weight is vital. The further the weight is<br />

from your core — for example, with kettlebell<br />

swings — the greater the pressure in the<br />

lumbar region. Similarly, going too heavy,<br />

too quickly or for high reps with deadlifts<br />

is dangerous. Progress gradually. Pilates<br />

will help you maintain lumbar strength<br />

and control of the deep core muscles that<br />

are essential for good posture, both in your<br />

everyday life and during exercise.”<br />


“The deep muscles in the lumbar region are<br />

crucial for stability. Their slow-twitch fibres<br />

are suited to maintaining posture, but if these<br />




LUMBAR<br />


DISCS<br />



NERVES<br />

muscles are weak, the larger muscles, such<br />

as the superficial erector spinae and lats,<br />

which produce power in shorter bursts,<br />

have to compensate. Because they aren’t<br />

built for this role, they soon fatigue, which<br />

can lead to spasm.”<br />

PREVENT IT “Work on the endurance of<br />

your deep lumbar muscles with abs wheel<br />

roll-outs and by kneeling on a gym ball.<br />

This ensures your slow-twitch fibres are<br />

strong enough to maintain posture, and<br />

keeps the larger muscles fresh for explosive<br />

movement. Short hamstrings, calves and<br />

erector spinae muscles can also lead to<br />

tightness in the lower back. Combat this by<br />

holding hamstring and calf stretches for 60<br />

seconds, three times a day.” □<br />

Words Sam Rider Illustration Sudden Impact Photography Getty<br />


BODY<br />

BOOK<br />

Performance workout<br />


Improve your running mechanics, avoid injury and move more<br />

efficiently in six simple steps.<br />

AUTUMN<br />


GUIDE<br />

2015<br />


Wes Tubb is an osteopath and<br />

personal trainer. He has over<br />

12 years of experience in<br />

strength and conditioning<br />

and rehabilitation.<br />

THE GOAL<br />

“Stand on one leg and imagine<br />

you’re in the middle of a clock<br />

face,” says Tubb. “Tap your<br />

other leg to 12 o’clock, lowering<br />

your standing leg into a quarter<br />

squat as you do, then return<br />

your extended leg to the<br />

middle. Do this for each<br />

hour of the clock. The more<br />

stable you are, the greater<br />

your ‘proprioception’,<br />

the body’s ‘sixth sense’<br />

which co-ordinates your<br />

spatial awareness and<br />

limb movements. Good<br />

proprioceptive strength means<br />

you’re more in control when<br />

performing multi-plane,<br />

explosive and single-leg<br />

exercises, which are involved<br />

in almost every sport. This<br />

workout will challenge you to<br />

improve your proprioception,<br />

integrating both your lower<br />

and upper body, and as a result<br />

you’ll be able to perform sports<br />

more efficiently. You’ll have<br />

more energy on the football<br />

pitch and greater power in the<br />

squat rack — plus a reduced<br />

injury risk.”<br />


“Perform the six moves as a<br />

circuit and do a minute of<br />

stretching as active rest<br />

between exercises,” says Tubb.<br />

“For a greater challenge, do the<br />

moves back-to-back with no<br />

rest. Aim to complete three<br />

rounds, building up to five to<br />

encourage progression, resting<br />

for a minute after each round,<br />

and perform it once or twice<br />

a week.” □<br />



Imagine you’re standing in the middle of a clock face.<br />

Stand on your right foot. Jump forwards to land at 12<br />

o’clock on your left foot. Stabilise, keeping your knee<br />

in line with your foot, then jump back to your right foot<br />

in the middle of the clock. Repeat to 9 and 7 o’clock.<br />

Switch legs and jump to 12, 3 and 5 o’clock.<br />

Beginner 9 Reps each leg Intermediate 12 reps each<br />

leg Advanced 15 reps each leg<br />



Hold dumbbells by your sides and place one foot on<br />

a bench behind you. Bend your front leg, keeping your<br />

chest up and your core braced. Pause, then drive back<br />

up through your front foot to return to the start. Make<br />

sure your knee stays in line with your foot.<br />

Beginner 8 Reps each leg Intermediate 12 reps each<br />

leg Advanced 15 reps each leg<br />



Get on one knee, holding a medicine ball with straight<br />

arms beside your kneeling leg. Brace your abs and<br />

glutes and bring the ball across your body and up.<br />

Return to the start. Keep your body upright and face<br />

forwards throughout.<br />

Beginner 8 reps each side Intermediate 12 reps each<br />

side Advanced 15 reps each side<br />



Again, imagine you’re standing on a clock face. Hold a<br />

medicine ball above your head, lunge forward with your<br />

left leg to 12 o’clock and chop the ball towards your left<br />

shin. Push back to the start position, bringing the ball<br />

back above your head. Repeat to 9 and 7 o’clock. Switch<br />

legs and lunge to 12, 3 and 5 o’clock.<br />

Beginner 9 Reps each leg Intermediate 12 reps each<br />

leg Advanced 15 reps each leg<br />



Stand with a dumbbell in each hand, palms facing you and<br />

feet shoulder-width apart. Bend forward — hingeing at<br />

the hips — and raise one leg straight behind you. Lower the<br />

dumbbells until you feel a stretch in your hamstrings. Keep<br />

your standing leg straight.<br />

Beginner 8 reps each leg Intermediate 12 reps each leg<br />

Advanced 15 reps each leg<br />



Get on one knee, holding a dumbbell above your shoulder<br />

on the same side as the knee that’s on the floor and<br />

another in your other hand by your side. Brace your abs<br />

and glutes and perform an overhead press, keeping your<br />

body upright and stable throughout the move.<br />

Beginner 8 reps each side Intermediate 12 reps each<br />

side Advanced 15 reps each side<br />

Words Sam Rider Photography Joel Anderson Model Richard Ampaw@Select<br />


BODY<br />

BOOK<br />

Scientific nutrition<br />

Nature’s fat burners<br />

How three common foods can help you lose your gut. By Joy Ronson<br />

■<br />

Look at the fat-burner supplements<br />

out there and you’ll quickly see some<br />

similarities on their labels: the ingredients<br />

include caffeine with a side of caffeine, topped<br />

off with more caffeine. While coffee’s special<br />

kicker has been shown to aid fat loss, it’s not the<br />

only food compound that can. There are plenty<br />

of options that exist in nature that help reduce<br />

body fat by other mechanisms than speeding up<br />

your heart rate. Prepare to meet three common<br />

foods with fat-burning properties. Are you<br />

eating enough of them to lose weight?<br />


A POTENT<br />


VITAMIN D,<br />






■ These white legumes<br />

contain resistant starch,<br />

a type of fibre that both<br />

contributes to feeling full<br />

and controls blood sugar.<br />

Resistant starch makes<br />

it through most of the<br />

digestive system intact<br />

until it’s broken down in<br />

the large intestine and<br />

converted to energy. A<br />

study at the University of<br />

Colorado in the US found<br />

that subjects who ate 5g<br />

of resistant starch in a<br />

single meal (equivalent to<br />

about one-half cup navy<br />

beans) versus various<br />

other amounts burned<br />

23% more fat. Use them<br />

in just about any recipe<br />

that calls for beans.<br />

Want to pass on the<br />

bean gas? You can take<br />

supplemental resistant<br />

starch, which gives you<br />

the best of the bean in<br />

a broken-down form.<br />


■ A 2012 study in<br />

Nutrition Journal found<br />

that overweight and<br />

obese subjects taking 25<br />

micrograms of vitamin D<br />

a day lost “statistically<br />

significant” body fat<br />

over 12 weeks. Silvery,<br />

iridescent herring is one of<br />

the world’s best sources<br />

of vitamin D, containing<br />

more than 100% of the<br />

recommended daily value<br />

in a 30g serving.<br />

Grill it and dress with<br />

a mixture of mustard,<br />

lemon juice and its own<br />

oil for a dinner packed<br />

with protein and healthy<br />

fats. Or, if you’re not a<br />

fish lover, you can get<br />

your vitamin D in a pill.<br />

Vitamin D 3<br />

supplements<br />

(the technical term for the<br />

good stuff) are available at<br />

gnclivewell.com.au.<br />


■ Teas may be seen as a<br />

lighter coffee alternative,<br />

but in the case of green<br />

tea, it’s not the caffeine<br />

content alone that makes<br />

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END4868 - 02/15 CHC53346 - 06/14<br />


BODY<br />

BOOK<br />

Muscle expert<br />

Alternating plyometric<br />

pushups can make you<br />

a lot more explosive.<br />



Plyometrics can be a great training tool for building explosiveness and athleticism,<br />

but many gyms don’t teach them properly.<br />

■<br />

Ben Crookston is a strength and conditioning coach and the<br />

founder of Train Heroic. He specialises in weightlifting, aerobics<br />

and plyometrics.<br />

A lot of gyms offer classes that claim to be<br />

plyometrics-based — typically featuring endless<br />

box jumps — but they’re missing the point of<br />

what plyometrics actually are, and what they<br />

should be used for.<br />


The aim of plyometrics is to increase your ability<br />

to exert force, and force equals mass times<br />

acceleration. If you can increase the speed<br />

at which you land from a jump or a ballistic<br />

pushup, you’ll exert more force, which means<br />

you can do everything more explosively. This<br />

makes plyos an excellent tool for speeding up<br />

the body’s responses and improving athletic<br />

performance. But for this to be effective, you<br />

have to be performing the exercise at maximum<br />

effort and only a handful of times, resting as long<br />

as necessary between reps to ensure you can<br />

apply yourself with maximum force every time.<br />

Most “plyometric” gym classes use explosive<br />

moves such as box jumps or clap pushups,<br />

but in a format where you perform up to 20<br />

consecutive reps as part of a circuit. While this<br />

will certainly help you shift excess body fat,<br />

it isn’t plyometric, and it won’t improve your<br />

explosiveness or athletic performance.<br />


If you’re just looking to maintain your general<br />

level of fitness, you don’t need to worry about<br />

plyometrics. But if you specifically want to get<br />

more explosive, make sure you have a solid<br />

foundation of strength and mobility before<br />

you jump in — no pun intended. Plyo exercises<br />

involve dynamic, explosive movements that<br />

— when done properly at maximum intensity<br />

— put your tendons and muscles under a lot of<br />

stress, increasing the risk of injury.<br />

To minimise this, I recommend mastering<br />

functional exercises such as heavy barbell<br />

squats, cleans and snatches before you start<br />

doing serious plyo work.<br />


Even when guys do use plyometrics correctly,<br />

they tend to spend more time doing lower-body<br />

plyo work. If your sport involves explosive<br />

upper-body movements — such as throwing balls<br />

or punches — I’d add upper-body plyo moves<br />

like ballistic pushups or depth pushups to your<br />

sessions, aiming for sets of five to ten max-effort<br />

reps, resting as required between sets. You can<br />

even work your upper body while doing box<br />

jumps by holding light dumbbells or wearing<br />

a weighted vest.<br />

So if you’ve got a good strength base and you<br />

want to be more explosive, you should definitely<br />

add plyometrics to your routine. But not by<br />

going to a class that confuses plyometrics with<br />

high-volume fat-loss drills and serves only to<br />

drop kilos. trainheroic.com □<br />

Speed up your body’s responses with this quick plyometric plan.<br />


Sets 4 Reps 8<br />

Get into a pushup position,<br />

hands just inside a pair of<br />

plates. Lower, then push<br />

up forcefully so your hands<br />

leave the floor. Land with<br />

your hands on the plates.<br />

Repeat, landing with your<br />

hands on the floor.<br />


BOX JUMP<br />

Sets 4 Reps 10<br />

Stand holding light<br />

dumbbells. Lower<br />

into a shallow squat,<br />

then jump up onto the<br />

box with your back<br />

straight and knees<br />

slightly bent. Stand,<br />

then step down.<br />


NAME:<br />

BEN<br />



STRENGTH &<br />




Sets 4 Reps 8 each side<br />

Get into a pushup position<br />

with one hand on a medicine<br />

ball. Lower as far as you can,<br />

then press up explosively<br />

and switch hands so your<br />

other hand lands on the ball.<br />

Repeat on the other side.<br />

iStock<br />



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●<br />

Fit for work<br />

High and mighty: Tom<br />

Greenwood has to be able<br />

to lift his own bodyweight.<br />






Tom Greenwood, 56, has been an arborist for 36 years and is a threetime<br />

<strong>Australian</strong> tree-climbing champion. This is how he stays fit and<br />

strong when a small misstep costs far more than a day’s work.<br />


“Arborists need great strength-to-weight<br />

ratios, so it’s always been my goal to do<br />

pullups with double my bodyweight,”<br />

Greenwood says. “I strap on my<br />

maximum weight and do as many reps as<br />

I can — usually about three — then I reduce<br />

the weight by 20% and repeat. After that,<br />

I use my bodyweight, doing as many reps<br />

as I can, then rest five minutes and repeat<br />

the bodyweight pullups 4-5 times.”<br />


“To crosstrain I rock-climb and run,”<br />

Greenwood says. “When running, I<br />

always look for hills to sprint up because<br />

this delivers excellent stamina and<br />

endurance while keeping me lean.” He<br />

is on the money. Hill sprints should be<br />

part of all athletes’ training regimes.<br />

Research in the International Journal of<br />

Sports Physiology and Performance found<br />

that running up hills (the treadmill will<br />

also work) as fast as possible increased<br />

endurance times by 2% after just<br />

six weeks.<br />


“My work is physical so I can eat just<br />

about anything,” he says. “On more<br />

active days when I feel myself getting<br />

weaker I’ll always reach for a sugar hit to<br />

get my concentration back and improve<br />

my energy.” The <strong>Australian</strong> Institute of<br />

Sport says post-exercise is the best time<br />

to eat sweetened foods because they<br />

shuttle carbs to your energy-depleted<br />

muscles, aiding recovery.<br />


“Being injured means no income so<br />

when I’m sore I just ignore it and hope<br />

it will go away, which has worked to a<br />

large extent,” he says. Research at the<br />

University of Missouri-Columbia in<br />

the US found that a masculine identity<br />

actually inspires and hastens a man’s<br />

recovery from serious injuries. So<br />

moaning about your ills won’t make<br />

them heal any faster.<br />


“When involved in tree climbing<br />

competitions you have to focus more<br />

on technique,” he explains. “Comps<br />

make you improve because you have<br />

to be agile, balanced and smooth. If<br />

you’re rough you won’t score with<br />

the judges.” A study in The Journal of<br />

Strength and Conditioning Research<br />

found that working out in front of a<br />

crowd spurs exercisers to lift heavier<br />

weights. Crowdfund your way to new<br />

personal bests.<br />


“This job is taxing on the body and<br />

dangerous so a good sleep is really<br />

important,” Greenwood says. “I make<br />

sure I never do too many big days in<br />

a row or there’s a real risk of physical<br />

and mental fatigue.” It’s a smart way to<br />

go about regular physical endeavour.<br />

A good night’s kip is vital to sport and<br />

work because having less than eight<br />

hours a night will lower your exercise<br />

endurance by 40%, research in the<br />

European Journal of Applied Physiology<br />

and Occupational Physiology found. n<br />

Dale Taylor<br />

Tom Greenwood is the founder of<br />

arboricultural company The Tree<br />

Works, based in Melbourne.<br />

Brett Mifsud<br />






Thanks for the blood,<br />

sweat and ten years.<br />

Hyundai is proud to have supported the beautiful game<br />

for the last 10 years - from grassroots,<br />

to the Hyundai A-League, to the Socceroos.

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