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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 />

Mensfitnessmagazine.com.au


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

#ULTRABOOST<br />

REBELSPORT.COM.AU


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 />

YOUR BODY<br />

Nuke your goals with<br />

our explosive workout.<br />

88 HOW A FAT<br />

CITY GOT FIT<br />

The metropolis that<br />

dropped 454,000kg.<br />

96 GOING THE<br />

DISTANCE<br />

Ten tips to up your<br />

endurance game.<br />

66 SUPREME<br />

NUTRITION<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 />

YOUR HEART<br />

Our guide to the best<br />

heartrate monitors.<br />

82 THE MF<br />

DOCTOR IS IN<br />

See where you stand<br />

with our health quiz.<br />

86 TIME TO SHED<br />

THE BEER BELLY<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 />

MEN’S FITNESS 5


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 />

8 MEN’S FITNESS MAY 2015


PEFC/xx-xx-xx<br />

Certification applies to<br />

Offset Alpine Printing<br />

VIEW FROM THE TOP<br />

A Good Run<br />

’<br />

SUBSCRIBE TO<br />

MEN’S FITNESS<br />

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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 F. COLE, EDITOR<br />

todd@mensfitnessmagazine.com.au<br />

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EDITORIAL<br />

Editor Todd Cole<br />

todd@mensfitnessmagazine.com.au<br />

Associate Editor Ashley Gray<br />

ART<br />

Art Director Tony Temple<br />

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

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

orinstruction and advice expressed herein.<br />

10 MEN’S FITNESS MAY 2015


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


●<br />

Top tips<br />

SHOULD I CARRY<br />

Q A WATER BOTTLE<br />

WHEN RUNNING?<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 />

MEN’S FITNESS<br />

SHOULD I CHANGE MY<br />

Q PROTEIN, CARBS AND<br />

FAT RATIOS IN WINTER<br />

BECAUSE OF THE COLD?<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 />

I KNOW SOMEONE<br />

Q WHO GOT A STAPH<br />

INFECTION. IT WAS<br />

NASTY. SHOULD I WORRY<br />

ABOUT CATCHING ONE<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 />

Q I’VE TRAINED<br />

FOR MOST OF<br />

MY LIFE BUT<br />

RECENTLY MY<br />

MOTIVATION ISN’T<br />

WHAT IT USED<br />

TO BE. HOW DO<br />

I JUMP-START MY<br />

DESIRE TO GET IN<br />

SHAPE AGAIN?<br />

SUBSCRIBE TO<br />

MEN’S FITNESS<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 />

NEED A QUESTION ANSWERED, MAIL US AT<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 />

GET IN TOUCH<br />

Post your fitness questions.<br />

AUS TRALIANMENSFITNESS<br />

@MENSFITNESSAU<br />

using the hashtag #askMF<br />

askMF@mensfitnessmagazine.com.au<br />

iStock


ADRENALINE<br />

AWAITS<br />

AROUND<br />

EVERY BEND.<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 />

MONTHS MONTHS<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 />

TRIATHLONS<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 />

ADVENTURE<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 />

14 MEN’S FITNESS MAY 2015


●<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 />

16 MEN’S FITNESS MAY 2015


“IT’S PHYSICALLY<br />

AND MENTALLY<br />

EXHAUSTING —<br />

I HAD TO DIG DEEP<br />

TO EVEN GET<br />

TO HALFWAY.”<br />

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

MAY 2015 MEN’S FITNESS 17


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 />

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

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Ravenna 6<br />

©2015 Brooks Sports, Inc.<br />

brooksrunningau


HARD-HITTING NEWS<br />

FROM THE CUTTING EDGE<br />

OF RESEARCH<br />

Breakthroughs<br />

EDITED BY NINA COMBS<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 />

MAY 2015 MEN’S FITNESS 19


<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 />

EUROPEAN JOURNAL OF PREVENTIVE CARDIOLOGY<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 />

RUNNING<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 />

20 MEN’S FITNESS MAY 2015


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• Continuous<br />

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• 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 />

AFTER THREE MINUTES OF<br />

BEAR CRAWLS OUR LEGS ARE<br />

LIKE LACTIC ACID BOMBS.<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 />

22 MEN’S FITNESS MAY 2015


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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 />

MEDITATION<br />

CAN EXCITE<br />

YOUR BRAIN<br />

AND IMPROVE<br />

YOUR<br />

JUDGEMENT.<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 />

SPEED READ<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 />

COFFEE CAN<br />

CUT YOUR RISK<br />

OF DEMENTIA<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 />

MOUSE SAVES<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 />

24 MEN’S FITNESS MAY 2015


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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 />

“I TRAIN A LOT SMARTER<br />

NOWADAYS — NOT BUSTING MY<br />

ARSE, BUT STILL REALLY HARD.”<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 />

GET MMA FIT<br />

Coach Richie Cranny’s<br />

program to get you in shape<br />

for combat.<br />

DO THE WORKOUT TWICE, SPENDING<br />

60 SECONDS ON EACH EXERCISE.<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 />

Getty<br />

26 MEN’S FITNESS MAY 2015


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Nutrition<br />

Breakthroughs<br />

Curried rats<br />

helping cure<br />

PTSD?<br />

BRAVOCADO!<br />

BEAT BAD<br />

CHOLESTEROL<br />

BY EATING AN<br />

AVOCADO<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 />

KALETTES: “FRANKEN-SPROUTS”<br />

THAT ARE SCARY HEALTHY<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 />

28 MEN’S FITNESS MAY 2015


MADE FOR YOUR WORKOUT<br />

<br />

BackBeat FIT<br />

Your Perfect Workout Partner<br />

It’s time to get moving and get FIT. Whatever your workout,<br />

the flexible, sweat and water proof * Plantronics BackBeat FIT<br />

wireless stereo headphones keep pace with you. Its powerful<br />

audio lets you clearly hear your music while its safety-oriented<br />

design lets you hear your surroundings and be seen at night.<br />

The reversible armband secures your smartphone while you’re<br />

moving and stores your headphones when you’re done –<br />

making it your perfect workout partner.<br />

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

for all levels of exercise<br />

• Armband secures your smartphone and reverses<br />

to store headphones<br />

• Sweat and water proof * design plus P2i coating<br />

• Up to 8 hours of listening time<br />

• Safety-oriented eartip design and reflective finishes<br />

* IP57 certified to withstand fresh water up to one metre for 30 minutes<br />

Available at these retailers:<br />

© 2015 Plantronics, Inc. All rights reserved.


EVERYTHING YOU NEED TO MAKE LIFE WORK FOR YOU<br />

Game Changers<br />

AUTUMN<br />

RUNNING<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 />

30 MEN’S FITNESS MAY 2015


BEST FOR<br />

AN EXTRA PUSH<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 />

DATA MINING’S<br />

CREATED BETTER<br />

RUNNING SHOES,<br />

LIKE THIS BROOKS<br />

MODEL THAT’S AS<br />

TECHNICAL AS IT IS<br />

PRACTICAL.<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 />

HARDCORE ROADIES<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 />

WEEKEND WARRIORS<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 />

BEST FOR COMFORT<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 />

MAY 2015 MEN’S FITNESS 31


● Game Changers<br />

Cardio<br />

CLIMBING OFFERS<br />

BETTER RANGE<br />

OF MOTION AND<br />

HIGHER INTENSITY<br />

THAN OTHER<br />

CARDIO MACHINES.<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 />

32 MEN’S FITNESS MAY 2015


“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 />

OUR TRAINING<br />

DIRECTOR, SEAN<br />

HYSON, SOLVES<br />

YOUR WORKOUT<br />

CONUNDRUMS<br />

“SHOULD I STRETCH<br />

BEFORE OR AFTER<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 />

MAY 2015 MEN’S FITNESS 33


● 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 />

THE PERFECT<br />

PRE-RACE<br />

BREAKFAST IS<br />

SIMPLE — AND<br />

THAT’S WHAT<br />

MAKES IT SO<br />

EFFECTIVE.<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 />

RUNNING<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 />

34 MEN’S FITNESS MAY 2015


● 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 />

LOCATION: PERRINE<br />

MEMORIAL BRIDGE,<br />

IDAHO, US<br />

PRICE: FROM $399<br />

AIRPORT: BOISE (BOI)<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 />

36 MEN’S FITNESS MAY 2015


GOT $13,000<br />

TO FLY A<br />

RUSSIAN MIG?<br />

NYET? THEN<br />

SWIM WITH<br />

CROCS, OR<br />

BUNGEE TILL<br />

YOUR HEART’S<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 />

LOCATION:<br />

CROCOSAURUS COVE,<br />

DARWIN, NT<br />

PRICE: FROM $120<br />

AIRPORT: DARWIN (DRW)<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 />

LOCATION: ROTORUA,<br />

NEW ZEALAND<br />

PRICE: FROM $135<br />

AIRPORT: ROTORUA (ROT)<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 />

LOCATION: MACAU, CHINA<br />

PRICE: FROM $386<br />

AIRPORT: MACAU (MFM)<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 />

LOCATION: NIZHNY<br />

NOVGOROD, RUSSIA<br />

PRICE: FROM $13,000<br />

AIRPORT: NIZHNY<br />

NOVGOROD (GOJ)<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 />

LOCATION: ZIP WORLD<br />

VELOCITY, PENRHYN<br />

QUARRY, BETHESDA, UK<br />

PRICE: FROM $90<br />

AIRPORT: MANCHESTER<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 />

LOCATION: QUEENSTOWN,<br />

NEW ZEALAND<br />

PRICE: FROM $472<br />

AIRPORT: QUEENSTOWN<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 />

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MAY 2015 MEN’S FITNESS 37


● Game Changers<br />

No obstacle too great<br />

AUTUMN<br />

RUNNING<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 />

MORNING: RUN<br />

■ Rookies 40min, Dark Horses<br />

50min, Big Dogs 60min<br />

AFTERNOON: BODYWEIGHT<br />

TRAINING 60MIN<br />

■ Rope climbs, commando crawls,<br />

pushups, squats, burpees<br />

TUESDAY<br />

MORNING: CYCLE<br />

■ Rookies 60min, Dark Horses<br />

90min, Big Dogs 120min<br />

AFTERNOON: SWIM<br />

■ 2km easy pace<br />

WEDNESDAY<br />

MORNING: RUN WITH<br />

TEAM-BUILDING ACTIVITY<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 />

AFTERNOON: RECOVERY SESSION<br />

■ Yoga stretching<br />

THURSDAY<br />

MORNING: CYCLE<br />

■ Rookies 60min, Dark Horses<br />

90min, Big Dogs 120min<br />

AFTERNOON LOAD BEARING/<br />

STRENGTH SESSION & ACCURACY<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 />

MORNING: SWIM<br />

■ 2km<br />

■ AFTERNOON: REST<br />

SATURDAY<br />

MORNING: TEAM ORIENTEERING<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 />

■ AFTERNOON: REST<br />

SUNDAY<br />

■ MORNING: WORK WEAKNESSES,<br />

MIND TRAINING Sudoku, word<br />

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

AFTERNOON: SWIM<br />

■ 2km easy pace<br />

38 MEN’S FITNESS MAY 2015


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● Game Changers<br />

Gear<br />

AUTUMN<br />

RUNNING<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 />

fitbit.com.au<br />

2) Energizer LED<br />

magnet light<br />

■ Brilliant for earlymorning<br />

or evening<br />

jogs when bitumen<br />

and darkness are<br />

your only friends. A<br />

magnet-fastening<br />

system clips firmly on<br />

clothes, bags and metal<br />

surfaces, ensuring you<br />

bring enlightenment<br />

wherever your legs<br />

take you. Has 14<br />

hours run-time and is<br />

weatherproof.<br />

$12.90 from Woolworths<br />

3) Adidas Climachill<br />

T-shirt<br />

■ Sick of looking — and<br />

stinking — like a drowned<br />

rat after every training<br />

session? The mesh-like<br />

Climachill fabric on this<br />

Adidas tee keeps you<br />

cool during workouts<br />

by pulling the heat away<br />

from your body, so you<br />

don’t sweat buckets.<br />

It also has a durable<br />

doubleknit construction<br />

with contrast hem tape<br />

for extra toughness.<br />

$55, rebelsport.com.au<br />

4) 2XU MCS (Muscle<br />

Containment<br />

Stamping) tights<br />

■ 2XU are the<br />

compression<br />

sportswear kings.<br />

Their latest offering is<br />

designed for explosive<br />

or rapid movement.<br />

Special Muscle<br />

Containment Stamping<br />

technology wraps<br />

precise body areas<br />

and reduces muscle<br />

oscillation and damage<br />

while minimising<br />

heaviness, bulk and<br />

rigidity. $200, 2xu.<br />

com.au<br />

2<br />

5) Plantronics<br />

BackBeat FIT<br />

headphones<br />

3<br />

4<br />

■ Have Bon Scott<br />

or hottie Katy Perry<br />

screaming down<br />

your earhole while<br />

you clock up the kays<br />

with these wireless<br />

stereo headphones.<br />

A nifty reversible<br />

armband secures your<br />

smartphone while<br />

you’re moving and<br />

stores your headphones<br />

when you’re done —<br />

making it your perfect<br />

running/workout<br />

partner. $149.99,<br />

plantronics.com/au<br />

PUMP YOUR<br />

RUN WITH<br />

PLANTRONICS<br />

WIRELESS<br />

HEADPHONES.<br />

John Lawton / Styling by John Olson/Halley Resources<br />

40 MEN’S FITNESS MAY 2015


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● Game Changers<br />

Inspiration<br />

MOUNTAIN OF YOUTH<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 />

THE SCALE<br />

RICK MEYER<br />

LIVES: PALM COAST,<br />

FLORIDA, US<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 />

“TRAIN YOUR MIND TO TELL<br />

YOUR BODY YOU ARE NOT TIRED<br />

AND THE PAIN WILL GO AWAY.”<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 />

42 MEN’S FITNESS MAY 2015


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● 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 />

RESEARCH<br />

SHOWS THAT<br />

MAN’S BEST<br />

FRIEND ALSO<br />

MAKES A GREAT<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 />

istock<br />

44 MEN’S FITNESS MAY 2015


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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 />

RUNNING<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 />

46 MEN’S FITNESS MAY 2015


Good<br />

Times<br />

AUSTRALIA’S LEADING MARATHON<br />

MARATHON<br />

HALF MARATHON<br />

10KM RUN<br />

5.7KM CHALLENGE<br />

JUNIOR DASH<br />

THE GOOD TIMES START AT<br />

goldcoastmarathon.com.au


Earn It! by<br />

Jack Otter<br />

WHEN ASKING FOR A PAY RISE, EMPHASISE YOUR<br />

CON TRIBUTIONS TO THE BOTTOM LINE. TRY NOT<br />

TO MAKE IT ABOUT FAIRNESS OR SENIORITY.<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 />

48 MEN’S FITNESS MAY 2015


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 />

MAY 2015 MEN’S FITNESS 49


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’S ICON<br />

MODEL WILL<br />

BLOW YOU AWAY<br />

WITH LIGHTER<br />

WHEELS AND A<br />

SNAPPIER RIDE.<br />

DUCATI<br />

SCRAMBLER<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 />

MOTO GUZZI V7<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 />

DAVIDSON<br />

SOFTAIL SLIM<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 />

50 MEN’S FITNESS MAY 2015


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 />

BY KARL TARO GREENFELD<br />

PHOTOGRAPHS BY ERIC RAY DAVIDSON<br />

DIESEL<br />

CALLS<br />

THE<br />

SHOTS<br />

52 MEN’S FITNESS MAY 2015


MAY 2015 MEN’S FITNESS 53


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 />

DIESEL, WHO WAS BORN MARK SINCLAIR VINCENT ON JULY 18, 1967,<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 />

54 MEN’S FITNESS MAY 2015


“I used to do fight<br />

scenes with<br />

people and<br />

they’d end up<br />

in the hospital<br />

by accident.”<br />

MAY 2015 MEN’S FITNESS 55


“ 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 />

DIESEL’S STANDING IN THE SHADE OF A STUCCO AWNING, AMERICAN SPIRIT<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 />

56 MEN’S FITNESS MAY 2015


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 />

HE’S HAD A UNIQUE CAREER, FOLLOWING SAVING PRIVATE RYAN with other<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 />

MAY 2015 MEN’S FITNESS 57


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 />

58 MEN’S FITNESS MAY 2015


Words Joel Snape<br />

Illustration Claire Rudkin<br />

Photography Mark Harrison<br />

MAY 2015 MEN’S FITNESS 59


SESSION 1 STRENGTH<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 />

62 MEN’S FITNESS MAY 2015


SESSION 2 WORK CAPACITY<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 />

1 SANDBAG GETUP<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 />

3 FLUTTER KICK<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 />

4 PLANK WALK-UP<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 />

MAY 2015 MEN’S FITNESS 63


“The more you work in the<br />

gym, the better you’ll<br />

perform outside it.”<br />

64 MEN’S FITNESS MAY 2015


SESSION 3 STAMINA<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 />

KETTLEBELL<br />

CLEAN AND PRESS<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 />

BACK SQUAT<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 />

3 RUSSIAN TRIANGLE<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 />

MAY 2015 MEN’S FITNESS 65


THE<br />

CLASSIC<br />

SEE PAGE 68<br />

66 MEN’S FITNESS MAY 2015


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 />

BY CANDICE KUMAI<br />

PHOTOGRAPHS BY TRAVIS RATHBONE<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 />

MAY 2015 MEN’S FITNESS 67


THE<br />

CLASSIC<br />

MAKES 4–6 SERVINGS<br />

WHAT’S HEALTHY<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 />

INGREDIENTS<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 />

DIRECTIONS<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 />

68 MEN’S FITNESS MAY 2015


SUN-DRIED<br />

TOMATO &<br />

PROSCIUTTO<br />

P E S T O<br />

FLATBREAD<br />

MAKES<br />

8 SERVINGS<br />

WHAT’S HEALTHY<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 />

INGREDIENTS<br />

KALE-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 />

DIRECTIONS<br />

FOR THE PESTO<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 />

FOR THE PIZZA<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 />

MAY 2015 MEN’S FITNESS 69


KALE-<br />

B A C O N<br />

PIZZA<br />

MAKES:<br />

4–6 SERVINGS<br />

WHAT’S HEALTHY<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 />

INGREDIENTS<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 />

DIRECTIONS<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 />

SAUTÉED<br />

MUSHROOM<br />

PIZZA<br />

MAKES<br />

8 SERVINGS<br />

WHAT’S HEALTHY<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 />

INGREDIENTS<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 />

DIRECTIONS<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 />

70 MEN’S FITNESS MAY 2015


xxxxxxxxxxx<br />

ROMANCING<br />

THE STONE<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 />

MAY 2015 MEN’S FITNESS 71


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 />

BY TYLER GRAHAM<br />

PHOTOGRAPHS BY RANDI BEREZ<br />

72 MEN’S FITNESS MAY 2015


AUTUMN<br />

RUNNING<br />

GUIDE<br />

2015


1<br />

Strike<br />

WHAT’S WRONG<br />

WITH THE WAY YOU RUN?<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 />

IT ISN’T JUST<br />

HARDCORE<br />

DUDES WHO<br />

CRANK<br />

OUT TOUGH<br />

MUDDERS<br />

WHO ARE<br />

GETTING<br />

INJURED — IT’S<br />

WEEKEND<br />

JOGGERS, TOO.<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 />

74 MEN’S FITNESS MAY 2015


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 />

THE POSE METHOD,<br />

AND WHY YOU SHOULD<br />

BE USING IT<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 />

76 MEN’S FITNESS MAY 2015


“I’D TRAINED FOR<br />

A TRIATHLON, BUT<br />

DEVELOPED PLANTAR<br />

FASCIITIS,” ONE<br />

RUNNER SAYS. “I SAW<br />

ROMANOV FOR<br />

A WEEKEND, AND I’M<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 />

3A CRASH COURSE:<br />

THE POSE, THE FALL<br />

AND THE PULL<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 />

STRONGER<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 />

MAY 2015 MEN’S FITNESS 77


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 />

Pound the pavement with the best kit on the market<br />

— available from Rebel (rebelsport.com.au).<br />

ASICS Split short<br />

Performance $39.99<br />

ASICS singlet Air Force $29.99<br />

Puma Core 7-inch short $44.99<br />

Puma PR Nightcat Illuminate<br />

short-sleeve tee $49.99<br />

Reebok CrossFit Nano 4.0<br />

$159.99<br />

ASICS GEL-Nimbus 17<br />

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Nike Air Zoom Pegasus 31<br />

$159.99<br />

Adidas Climachill tee $54.99<br />

Adidas Climachill short $59.99<br />

Garmin Vivoactive<br />

GPS HRM bundle<br />

$339<br />

78 MEN’S FITNESS MAY 2015


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 />

GARMIN FORERUNNER 920XT<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 />

VERDICT<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 />

VERDICT<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 />

80 MEN’S FITNESS MAY 2015


AUTUMN<br />

RUNNING<br />

GUIDE<br />

2015<br />

SUUNTO AMBIT3 PEAK SAPPHIRE<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 />

VERDICT<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 />

TOM TOM RUNNER CARDIO<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 />

VERDICT<br />

A great-value, strap-free HRM that looks good<br />

on the wrist.<br />

BEST FOR… This competitively-priced HRM has<br />

all the bases covered and will suit no-frills runners<br />

who want all vital data displayed in the one,<br />

smart watch.<br />

Words Max Anderton Photography Danny Bird, iStock<br />

MAY 2015 MEN’S FITNESS 81


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 />

82 MEN’S FITNESS MAY 2015


xxxxxxxxxxx<br />

5. AVERAGE PENIS LENGTH IS. . .<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 />

MAY 2015 MEN’S FITNESS 83


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 />

7. THE AVERAGE ADULT SLEEPS FOR. . .<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 />

9. A BROKEN PATELLA WOULD. . .<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 />

11. THE TUNICA ALBUGINEA IS. . .<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 />

12. CONDOMS WERE FIRST USED. . .<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 />

84 MEN’S FITNESS MAY 2015


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 />

16. BARBECUES CAN CAUSE CANCER IS. . .<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 />

20. MIGRAINES ARE CAUSED BY. . .<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 />

6AM DRINK WATER<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 />

7AM SKIP THE TOAST<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 />

8AM CHILL OUT<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 />

2PM USE FINISHERS<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 />

4PM CULTIVATE CONTRAST<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 />

7PM EAT CARBS<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 />

9PM DRINK EARLY<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 />

86 MEN’S FITNESS MAY 2015


every e<br />

day<br />

MAY 2015 MEN’S FITNESS 87


FROM FAT TO FIT ON A MASSIVE SCALE<br />

THE CITY THAT<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 />

BY PETER KOCH ••• PHOTOGRAPHS BY MATT HAWTHORNE<br />

88 MEN’S FITNESS MAY 2015


SEVEN YEARS AGO, MICK CORNETT<br />

APPEARED TO HAVE LOST HIS MIND. MIDWAY<br />

THROUGH HIS SECOND TERM IN OFFICE, THE<br />

MAYOR OF OKLAHOMA CITY [OKC] CALLED<br />

A NEW YEAR’S EVE PRESS CONFERENCE AT,<br />

OF ALL PLACES, THE CITY ZOO. STANDING<br />

IN FRONT OF THE ELEPHANT ENCLOSURE TO<br />

DRIVE HIS POINT HOME, WITH TV CAMERAS<br />

ROLLING AND JOURNALISTS LOOKING ON,<br />

HE TOLD THE CITIZENS OF HIS CITY THAT<br />

THEY WERE FAT. NOT ONLY THAT, BUT THEY<br />

NEEDED TO FIX IT. “THIS CITY IS GOING ON<br />

A DIET,” HE DECLARED, “AND WE’RE GOING<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 />

90 MEN’S FITNESS MAY 2015


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 />

MAY 2015 MEN’S FITNESS 91


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 />

“I CONCLUDED THAT WE’D BUILT<br />

AN INCREDIBLE QUALITY OF LIFE<br />

— IF YOU HAPPENED TO BE A CAR,”<br />

MAYOR CORNETT SAYS. TODAY, THE<br />

PEDESTRIAN-FRIENDLY DOWNTOWN<br />

OKC IS ALIVE AND KICKING.<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 />

92 MEN’S FITNESS MAY 2015


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 />

MAY 2015 MEN’S FITNESS 93


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 />

94 MEN’S FITNESS MAY 2015


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AUTUMN<br />

RUNNING<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 />

WORDS JAMES WITTS<br />

xxxxxxxxxxx<br />

96 MEN’S FITNESS MAY 2015


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 />

KEEP YOUR MOUTH SHUT<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 />

PLANNING YOUR SESSION<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 />

MAY 2015 MEN’S FITNESS 97


2ASCEND TO THE GODS<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 />

PLANNING YOUR SESSION<br />

“Do these no more than twice a month<br />

because they encourage tightness in the<br />

main muscle groups,” says Rees.<br />

3TRY A KENYAN DAY<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 />

PLANNING YOUR SESSION<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 />

4DROP JUNK INTENSITY<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 />

PLANNING YOUR SESSION<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 />

5ROW TO ANOTHER LEVEL<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 />

PLANNING YOUR SESSION<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 />

98 MEN’S FITNESS MAY 2015


RACK<br />

HOLD<br />

Time 15sec<br />

A wrist<br />

xxxxxxxxxxx<br />

MAY 2015 MEN’S FITNESS 99


6<br />

BUILD ENDURING<br />

EFFICIENCY<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 />

PLANNING YOUR SESSION<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 />

PLANNING YOUR SESSION<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 />

HIT THE BLOCKS<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 />

PLANNING YOUR SESSION<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 />

100 MEN’S FITNESS MAY 2015


9<br />

BOOST YOUR<br />

TESTOSTERONE<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 />

PLANNING YOUR SESSION<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 />

FIRE UP YOUR BLOOD<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 />

PLANNING YOUR SESSION<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 />

MAY 2015 MEN’S FITNESS 101


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YOUR BETTER-BODY BLUEPRINT<br />

EDITED BY SEAN HYSON<br />

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 />

MAY 2015 MEN’S FITNESS 103


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 />

1A ROPE PUSHDOWN<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 />

CABLE CURL<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 />

THE CABLE<br />

PROVIDES<br />

TENSION ON<br />

THE MUSCLES<br />

IN THE TOP<br />

POSITION.<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 />

104 MEN’S FITNESS MAY 2015


2B INCLINE<br />

TRICEPS<br />

EXTENSION<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 />

TRICEPS<br />

EXTENSIONS<br />

DONE ON AN<br />

INCLINE KEEP<br />

TENSION ON<br />

THE TRICEPS,<br />

NOT THE<br />

ELBOWS.<br />

3A<br />

DUMBBELL<br />

PRONATED<br />

KICKBACK<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 />

DUMBBELL<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 />

MORE EFFECTIVE<br />

THAN CONVENTIONAL<br />

KICKBACKS, THIS<br />

VERSION WORKS THE<br />

MEDIAL HEAD, WHICH<br />

IS HARD TO ISOLATE.<br />

MAY 2015 MEN’S FITNESS 105


BODY<br />

BOOK<br />

Stay healthy<br />

SURPRISE<br />

BODY<br />

BOOSTERS<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 />

106 MEN’S FITNESS MAY 2015


MAKES: 8 SERVINGS<br />

INGREDIENTS<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 />

DIRECTIONS<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 />

NUTRITION<br />

(PER SERVING)<br />

281 calories, 23g<br />

protein, 12g carbs,<br />

16g fat<br />

RAW KALE HEMP SEED SALAD<br />

MAKES: 4 SERVINGS<br />

INGREDIENTS<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 />

DIRECTIONS<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 />

NUTRITION (PER SERVING)<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 />

MAY 2015 MEN’S FITNESS 107


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 />

HEALING<br />

CHICKEN-BONE<br />

BROTH<br />

MAKES: 24 SERVINGS<br />

INGREDIENTS<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 />

DIRECTIONS<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 />

NUTRITION<br />

(PER 1-CUP SERVING)<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 />

108 MEN’S FITNESS MAY 2015


HEMP MILK<br />

SMOOTHIE<br />

MAKES: 1 SERVING<br />

INGREDIENTS<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 />

DIRECTIONS<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 />

NUTRITION<br />

250 calories, 23g protein,<br />

30g carbs, 4g fat<br />

APPLE PIE<br />

HEALING TONIC<br />

Not pictured<br />

MAKES: 1 SERVING<br />

INGREDIENTS<br />

300ml water<br />

1 tbsp apple cider<br />

vinegar<br />

1 tbsp local, pure honey<br />

2–3 dashes cinnamon<br />

DIRECTIONS<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 />

NUTRITION<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 />

JUST AS THE BEST WORKOUT IS<br />

THE ONE YOU AREN’T DOING,<br />

THE BEST FOODS FOR YOU MAY<br />

BE THE HEALTHY ONES YOU<br />

AREN’T EATING.<br />

MAY 2015 MEN’S FITNESS 109


LEGENDAIRY<br />

PROTEIN<br />

FOR MUSCLE<br />

BUILDING<br />

LEGENDAIRY<br />

PROTEIN<br />

FOR MUSCLE<br />

REPAIR<br />

START AND END<br />

YOUR DAY WITH DAIRY.<br />

As part of a balanced diet with a variety of foods<br />

legendairy.com.au/sport


BODY<br />

BOOK<br />

Super-fast abs<br />

IF YOU CHOOSE<br />

THE RIGHT<br />

EXERCISES,<br />

A SET OF<br />

DUMBBELLS<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 />

MEN’S FITNESS 111


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 />

Day I CHEST, SHOULDERS, TRICEPS<br />

1A INCLINE DUMBBELL BENCH PRESS<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 />

LOWER THE<br />

WEIGHTS TO<br />

THE POINT<br />

WHERE YOU<br />

FEEL A STRETCH.<br />

1B ALTERNATING<br />

DUMBBELL BENCH PRESS<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 />

DUMBBELL<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 />

ALTERNATING<br />

DUMBBELL<br />

OVERHEAD<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 />

112 MEN’S FITNESS MAY 2015


2B<br />

LATERAL<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 />

DUMBBELL<br />

REAR-DELT<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 />

DON’T RAISE<br />

YOUR TORSO<br />

AS YOU LIFT<br />

UP THE<br />

WEIGHTS.<br />

3A DUMBBELL TRICEPS EXTENSION<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 />

MAY 2015 MEN’S FITNESS 113


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 />

WALKING<br />

LUNGE<br />

Sets: 4 Reps: 10–12<br />

(each leg) Rest: 30sec.<br />

1C<br />

LATERAL<br />

LUNGE<br />

Sets: 4 Reps: 10–12<br />

(each leg) Rest: 30sec.<br />

THE HEEL OF<br />

YOUR LEAD<br />

FOOT MUST<br />

REMAIN ON<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 />

ROMANIAN<br />

DEADLIFT<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 />

LEG GLUTE<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 />

114 MEN’S FITNESS MAY 2015


Day III BACK, BICEPS<br />

1A<br />

PULLUP<br />

OR BAND<br />

PULLUP<br />

Sets: 4 Reps: 10–12<br />

Rest: 30sec.<br />

1B<br />

ONE-ARM<br />

DUMBBELL<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 />

FACE-PULL<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 />

EXTENSION<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 />

ALTERNATING<br />

DUMBBELL<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 />

SQUEEZE<br />

YOUR GLUTES<br />

AND BRACE<br />

YOUR CORE.<br />

2B<br />

INCLINE<br />

DUMBBELL<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 />

DON’T SPOIL<br />

YOUR GAINS<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 />

MAY 2015 MEN’S FITNESS 115


BODY<br />

BOOK<br />

Counterpoint<br />

SHOULD I TAKE A PRE-<br />

WORKOUT SUPPLEMENT?<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 />

INCREASE<br />

STRENGTH, SIZE<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 />

“YOU CAN GET THE<br />

EFFECT FROM AN<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 />

116 MEN’S FITNESS MAY 2015


REWRITE<br />

YOUR EXPECTATIONS<br />

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you to recognise those differences, then you have to<br />

optimise every part of your approach.<br />

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1g<br />

L-TAURINE<br />

250mg<br />

CAFFEINE †<br />

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L-CARNITINE<br />

L-TARTRATE<br />

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BETAINE<br />

ANHYDROUS<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 />

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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 />

WILL WEIGHT TRAINING<br />

HELP MY CYCLING?<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 />

ACTION PLAN<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 />

THE EXPERT<br />

NAME:<br />

CHRIS HOY<br />

SPECIALITY:<br />

STRENGTH &<br />

CYCLING<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 />

PRIME BEEF<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 />

LONG-DISTANCE LIFTS<br />

Four rounds of Chris Hoy’s circuit with minimal rest will build power<br />

without adding bulk.<br />

SQUAT JUMP SQUAT STIFF-LEG LUNGE<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 />

MAY 2015 MEN’S FITNESS 119


BODY<br />

BOOK<br />

Injury<br />

INJURY-PROOF<br />

LOWER BACK<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 />

1 JOINT 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 />

2 DISC INJURY<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 />

3 MUSCLE INJURY<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 />

ANATOMY OF THE<br />

LOWER BACK<br />

VIEWED FROM THE SIDE<br />

LUMBAR<br />

MUSCULATURE<br />

DISCS<br />

VERTEBRA<br />

FACET JOINTS<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 />

120 MEN’S FITNESS MAY 2015


BODY<br />

BOOK<br />

Performance workout<br />

REWIRE YOUR BODY<br />

Improve your running mechanics, avoid injury and move more<br />

efficiently in six simple steps.<br />

AUTUMN<br />

RUNNING<br />

GUIDE<br />

2015<br />

THE COACH<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 />

THE WORKOUT<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 />

1 CLOCK FACE HOP WITH<br />

STABILISATION<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 />

3 BULGARIAN<br />

SPLIT SQUAT<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 />

5 KNEELING MEDICINE<br />

BALL WOODCHOP<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 />

2 CLOCK FACE MEDICINE<br />

BALL LUNGE<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 />

4 SINGLE-LEG STIFF-LEG<br />

DUMBBELL DEADLIFT<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 />

6 KNEELING DUMBBELL<br />

ONE-ARM OVERHEAD PRESS<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 />

122 MEN’S FITNESS MAY 2015


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 />

HERRING IS<br />

A POTENT<br />

SOURCE OF<br />

VITAMIN D,<br />

WHICH MAY<br />

HELP YOU BURN<br />

FAT WITHOUT<br />

EXERCISE.<br />

NAVY BEANS<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 />

HERRING<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 />

GREEN TEA<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 />

it an effective fat burner.<br />

Catechins, antioxidants<br />

in green tea, appear<br />

to have a fat-reducing<br />

effect on their own.<br />

The journal Obesity<br />

found that subjects who<br />

consumed two servings<br />

of catechins (totalling 886<br />

milligrams) in green tea<br />

(the equivalent of about 11<br />

cups) reduced their waist<br />

circumference and lost<br />

more than 1.1kg of fat over<br />

90 days — no workout<br />

required — relative to the<br />

control group.<br />

Try Green Tea X50 for<br />

a healthy cuppa. It gives<br />

an instant energy boost,<br />

and is useful for detoxing<br />

as it helps cleanse the<br />

liver and kidneys, and<br />

fortify the immune<br />

system. Contains only<br />

10 calories per serve.<br />

greenteax50.com.au □<br />

f.Olby/Getty Images; Supplement: Nick Ferrari<br />

124 MEN’S FITNESS MAY 2015


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BODY<br />

BOOK<br />

Muscle expert<br />

Alternating plyometric<br />

pushups can make you<br />

a lot more explosive.<br />

SHOULD I BE DOING A<br />

PLYOMETRICS CLASS?<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 />

FEEL THE FORCE<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 />

JUMP AROUND<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 />

FAST AND LOOSE<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 />

PLYO PUSHUP<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 />

DUMBBELL<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 />

THE EXPERT<br />

NAME:<br />

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SPECIALITY:<br />

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ALTERNATING<br />

PLYO PUSHUP<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 />

126 MEN’S FITNESS MAY 2015


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128 MEN’S FITNESS MAY 2015


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MAY 2015 MEN’S FITNESS 129


●<br />

Fit for work<br />

High and mighty: Tom<br />

Greenwood has to be able<br />

to lift his own bodyweight.<br />

“ARBORISTS NEED GREAT<br />

STRENGTH-TO-WEIGHT<br />

RATIOS, SO I DO LOTS OF<br />

WEIGHTED PULLUPS.”<br />

BRANCH MANAGER<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 />

STRONG FOR 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 />

UPHILL BATTLE<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 />

NUTRITIONAL QUICK FIXES<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 />

MAN UP OR GO HOME<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 />

COMPETITIVE GAINS<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 />

FULLY RECOVERED<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 />

130 MEN’S FITNESS MAY 2015


RUNNER CARDIO<br />

GPS WATCH<br />

MULTI-SPORT CARDIO<br />

GPS WATCH


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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