Men - S Fitness Australia - June 2016

50 WORKOUTS TO BUILD THE BODY YOU WANT
THE LOWDOWN ON
OBSTACLE
RACING
P.94
AWESOME TRANSFORMATION
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8WEEKS!
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Australian Track Cycling
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june
62
Ultimate outdoor
workout guide
30
Time to quit
the office and
hang with her
Breakthroughs
Game Changers
73
NUCLEARSTRENGTH
PROTEIN
SMOOTHIE
Features
21 News
37 Cycle of life
The yolk is no longer an

eggs ugly stepchild.
Bike to work and

weigh 5kg less.
22 Upgrade
38 Wellness
Smash an X-Plank and

build a massive chest
The smart guide to

beating flu this winter.
24 Fitness
41 Training
Top tips for working

out in the outdoors.
Ditch the mobile phone

for a better workout.
Breathe properly and

boost muscle growth.
69 Man up now
26 Brain
44 Mix it up
Why eating chocolate

makes you smarter.
Salad-based cocktails
are the next big thing.
28 Nutrition
46 Peak condition
Load up on bananas for

longer staying power.
Use Pilates to max

your gains in the gym.
Worlds best coach

shows you how to run
faster and jump higher.
30 Success
48 Inspiration
Choose free time

over work and win.
Australian Navy
sailors awesome
transformation.
85 Zap it good
32 Health
Keep your eyes sharp
by munching tomatoes.
34 Power food
How protein can help
you build more muscle
and dump fat.
50 High intensity
MF tries out hot new
fitness trend F45.
52 Lose it
56 Cover guy
Daniel dropped 27kg
and stacked on 5.5kg
muscle in just 8 weeks.
62 Train anywhere
Twenty fitness and

health hacks every
bloke should know.
76 Smash a PB
MF tests Electronic
Muscle Stimulation.
88 Seafood savvy
How to make fish part
of your regular diet.
94 Obstacle racing
The exact science

of staying slim.
The complete
lowdown on OCR.
54 Road to Rio
100 Run safe
Gun Aussie cyclist

Matthew Glaetzer.
We show you how

to avoid injuries.
june
121
Pack a portable
salad in a jar
128
The supps you
need to leap
tall buildings
The Body Book

110 The gun show
128 Supp it up
Build your bis and tris

three times faster.
MF-recommended
supplement powders
to aid recovery.
114 Home workout

Moves to get you
more supple and better
coordinated.
116 Super foods

A zesty beetroot
brew to pep you up.
118 Plyometric
fat-loss
Jump and sprint to
a harder body.
121 Eat lean

Whip up a nifty salad
bar in a jar.
130 Skill up
Pull a 1080 on the
slopes this season and
show whos boss.
Build explosive
power on the
footy field
Regulars
12 View From The Top
14 Ask Mens Fitness
16 Training Diary
18 Hotshot
117 Subscriptions
124 Scoreboard
127 Training expert

Why going hard all
the time is a myth
you need to bust.
76
ON THE COVER
Daniel Poonoosamy
P H O T O G R A P H Y:
Benito Martin
110
BOX PUSHUPS FOR
HARCORE PECS
seiko.com.au
V IE W FRO M T HE T O P
Real life
SUBSCRIBE TO
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50 WORKOUTS TO BUILD THE BODY YOUWANT
THE LOWDOWN ON
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8WEEKS!
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4 DAY WORKOUT
FULLY SICK
GUIDE TO NOT
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P.38
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magazine.com.au
ife is not a dress rehearsal or a practice run.

Things you desire wont come one day or
when some impediment is removed. Your
life is happening now, every damn day,
every damn year.
I write this on Anzac Day, remembering service
mates lost not to war, but to its evil cousins: PTSD,
suicide, the bottle and service-related trauma. It has,
appropriately, given me pause to remember Glenn,
Mal, Ted, Bill and the millions of other nameless
brothers who today dont have the amazing gift
that is this life; the life you have now.
Anzac Day is, of course, a day to remember our
fallen, but also a reminder to be the best we can be...
to make the most of this life, to do what we love and
to know that for the blink of an eye we exist on this
spinning hunk of rock.
How to use it wisely? Well, sitting around bitching
about opportunities you dont have or talking up the
things youre gonna do when is not. Nor is watching
life from the couch or through your phone. Your life
is not your Instagram feed, and your 500 Facebook
friends arent real. Life is messy and muddy (see our
obstacle racing guide, page 94), it takes discipline
(check our cover guys story, page 56) and commitment
(read Navy sailor Sams inspirational transformation,
page 48). Sure, it will probably hold some
disappointment. Attempts fail. Shit happens.
But it will also bring laughter, joy and those precious
moments of awe and accomplishment only genuine
experience can deliver.
Take advantage of this priceless gift you possess and
help inspire others to do the same.
Stay strong.
TODD F. COLE, EDITOR

todd@mensfitnessmagazine.com.au
Follow me
on twitter
@toddfcole
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MENS FITNESS
JUNE 2016
EDITORIAL
Editor Todd Cole

todd@mensfitnessmagazine.com.au
Associate Editor Ashley Gray
ART
Art Director Tania Simanowsky
SUBSCRIPTIONS
Subscriptions Manager Julie Hughes
(02) 9439 1955; subs@mensfitnessmagazine.com.au
PUBLISHERS
Todd Cole, Ian Brooks
ADVERTISING
Advertising Director David Lee
david@mensfitnessmagazine.com.au; 0410 485 700
Advertising Executive Tim Fernandes
tim@mensfitnessmagazine.com.au; 0405 983 707
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Top tips
Ive cut out sugary

drinks from my diet
Q
but I miss the fizz. Is
carbonated water safe
for my teeth?
First, well done for giving them
up. Fizzy water may seem like
a good replacement but
there are a couple of things
to consider. Because of the
carbonic acid present in
sparkling water, it can cause
tooth erosion when drunk in
excessive quantities, says
dental clinical director, Dr
Sameer Patel. Also check it
doesnt have other additives,
such as salt, potassium
citrate or sodium citrate.
Patel recommends drinking
it with food, which reduces
the acidic effect.
ASK
MENS FITNESS
You ask, we answer with a
little help from our friends.
I get terrible DOMS

when I train. I know its
Q
normal, but is it OK to take
ibuprofen for the pain?
However bad your delayed
onset muscle soreness,
anti-inflammatory drugs
like ibuprofen could hamper
your healing process. Recent
research at Brigham Young
University in the US showed
that inflammation is a vital
part of recovery. The team
discovered that the muscles
of people whod recently
trained contained T-cells,
which remember viruses
in order to fight them
and established that they
also remember muscle
damage from training
and become more effective at
repairing it. Ibuprofen hinders
the effectiveness of your
T-cells, so tough it out instead.
Running wont reduce

muscle unless you do it on
the same day you do legs.
Q If I want to bulk
up, should I cut out
running entirely?
I enjoyed following
a new workout DVD
Q
recently. Is it a good way
Not exactly, says powerlifter and exercise

science professor Mike Israetel.
It works like this: Muscles grow best when you
give them lots of sets of heavy weights, then let
them recover between workouts. Anything that
interferes with the ability to lift hard by fatiguing the
muscles, or with the ability to recover, is going to
reduce muscle growth somewhat, says Israetel,
whos also author of The Renaissance Diet.
So if youre lifting for your legs, yeah, running
on legs day might not be a good idea. But
a few laps wont undo all your work.
to train?
14
MENS FITNESS
JUNE 2016
50WORKOUTSTOBUILDTHEBODYYOUWANT
SUBSCRIBE TO
MENS FITNESS
Youll get 12 issues
for just $79. Plus a
free backpack!
THE LOW
DOWN ON
OBSTACLE
RACING
P94
GET IN TOUCH
Post your fitness questions.
ILOST
27KGIN
8WEEKS!
TRYOUR HARDCORE
4-DAY WORKOUT
FULLY S CK
GU DE TO NOT
GETTING SICK
P 38
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nessmagaz ne com au
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p119 or call 02 9439 1955
Mens
Hold your horses, mate!

DVDs may not be the
healthiest way to work
out. A 2016 Oregon State
University study found a link
between exercise DVDs and
unrealistic body expectations,
strong enough for the
researchers to conclude they
can cause psychological
harm. The study also said
that the most popular
videos prioritised physical
appearance over any real
healthy lifestyle and
psychological wellbeing.
using the hashtag #askMF
NEED A QUESTION ANSWERED? MAIL US AT
askMF@mensfitnessmagazine.com.au
Know when youre in the zone and beat yesterday.

Get the GPS equipped running watch with wrist-based heart rate.
Forerunner 235 also includes smart features and activity tracking
2015 Garmin Ltd. or its subsidiaries
Training diary
MONTHS
AWAY
August 7
Brisbane Marathon
Where: Brisbane,
QLD
What: Lace up
for gruelling marathon,
half marathon,
10km or 5km runs
alongside the
scenic, sub-tropical
Brisbane River.
Contact:
brisbanemarathon.com/
June 25
Rocky Trail
Shimano MTB
Grand Prix
Where: Ourimbah,
NSW
What: Whether
you opt for the Fast
Grand Prix or the
Furious, get ready
for an epic ride!
Contact: rockytrail
entertainment.com
July 31
Tour de Logan
Where: Browns
Plains, QLD
What: Get your
wheels and ride
through the
picturesque rural
suburbs of Logan City
on a 20km, 40km or
100km course.
Contact:
tourdelogan.org
August 13-14
Coffs Coast
Challenge
Where: Coffs
Harbour, NSW
What: Choose
from 10km, 20km,
40km, 60km and
100km rides or a
tough-on-the-quads
13km hillclimb.
Contact: coffscoast
cyclechallenge.com
June 5
Coral Coast
5150 Triathlon
Where: Port Douglas,
QLD
What: An institution
on the tri calendar, this
event offers races of
Olympic distance and
smaller, with teams
permitted in the biggies.
Contact:
ap.ironman.com
July 23-24
ATEC Expo
Where: The Dome,
Sydney Showground
What: The Australian
Triathlon, Endurance &
Cycling Expo is the
perfect multisport
platform to see, feel and
try the latest products
to boost performance.
Contact:
atecexpo.com.au
August 28
Airlie Beach
Triathlon
Where: Airlie
Beach, QLD
What: Have a go at
either the Sprint (750m
swim, 20km cycle and
5km run), or the Enticer
(350m swim, 10km
cycle and 2.5km run).
Contact:
whitsundaytriclub.com
June 26
Winter Mile
Swimming Carnival
Where: Brighton, VIC
What: Melbournes
cold-water paddlers
will turn out in droves
for the 1600m, 800m
and 150m dash. Note:
expect a bit of shrinkage
in the 12 drink!
Contact: brighton
bathshealthclub.com.au
July 3
Bali Ocean Swim
Where: Kuta Beach,
Bali
What: Add real
substance to your
next Bali holiday
by entering a
challenging 1.2km, 5km
or 10km event at the
world-famous beach.
Contact:
balioceanswim.com
August 6
North Shore
Challenge
Where: Oahu, Hawaii
What: Want an excuse
to holiday in Hawaii?
This 3.7km swim from
Pipeline to Waimea is a
great way to turn your
vacation into something
more memorable.
Contact: northshore
swimseries.com
June 11-12
True Grit
Where: Sydney
What: A 10-12km
military-style
course with over
30 challenging
obstacles to fully
test your courage,
strength, stamina
and mental toughness.
Contact:
truegrit.com.au
July 30
Australian Outback
Marathon
Where: Uluru, NT
What: Run across the
iconic Red Centres
bush trails and desert
tracks in either
marathon, half
marathon, 11km or
6km distances.
Contact: australian
outbackmarathon.com
August 6
Winter Warrior
Challenge
Where: Marysville, Vic
What: With 30
obstacles to cover in
the winter snow around
Lake Mountain, this is
one of the toughest
courses on the circuit.
Contact:
warriorchallenge.
com.au
ADVENTURE
RIDES
RUNS
July2-3
Gold Coast Airport
Marathon
Where: Gold Coast, QLD
What: Australias most
famous 42.2km race also
includes shorter options
for those who havent
quite got the bottle for
the big one.
Contact:
goldcoastmarathon.
com.au
TRIATHLONS
MONTHS
AWAY
SWIMS
MONTH
AWAY
June 4
YMCA Of Canberra
Winter Series
Where: Stromlo
Forest Park, ACT
What: Choose between
runs of 2km, 3km or
6km on this off-road
course just outside
the nations capital.
Contact: canberra
ymca.orga.au/
runnersclub
Got an event in your state that MF readers can train for in 2016? Email details to ashley@mensfitnessmagazine.com.au with a couple of good action photos.
16
MENS FITNESS
JUNE 2016
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Hot shot
A wing and a dare
Paul Steiner is no ordinary jetsetter. No, not for him the cushy creature
comforts of rst class travel or even basic cabin pressurisation. And to tell
the truth, hes not that big on sitting in transit lounges waiting for connecting
ights, either. Instead, the impatient daredevil prefers to climb out of the cockpit
while the plane is in full ight, walk along the wing, then roll down on to the
second aircraft travelling underneath it. As you can see from this classic pic
taken over the Austrian Alps a few years ago, its a pretty cool trick. Steiner, 53,
says he has been a thrillseeker from a young age, and is always trying to push
his limits. Just dont sit next to him on your next ight. Might get a tad drafty.
18
MENS FITNESS
JUNE 2016
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Hard-hitting news from the cutting edge of modern research
EDITED
BY
NINA
COMBS
EGG-WHITE OMELETTES, YOUR DAYS ARE NUMBERED. After many decades in, well,
eggs-ile, the yolk that golden orb of deliciousness long vilified as a serious
cholesterol-heavy heart clogger has finally been vindicated. A fascinating new
study on more than 1,000 middle-aged men has concluded that eating whole eggs
yes, the yolk and all every day of the week wont torpedo your ticker. Even those guys
who are genetically predisposed to developing coronary artery disease can happily wolf
down eggs daily with no higher risk, the American Journal of Clinical Nutrition reported.
The findings back up recent research on cholesterol consumption, which found there is no relationship between
consumption of dietary cholesterol and serum [blood] cholesterol. Doctors now say only 15% of your blood cholesterol
comes from food; the other 85% comes from the liver and isnt related to diet. ADAM BIBLE
THE YOLKS
ARE ALRIGHT
JMUANYE 2 0 1 6
MENS FITNESS
21
Upgrade
Breakthroughs
Smash the X- Plank now!
How to do it
From a prone
position, bring yourself
up onto your palms and
toes, so that your body
forms an X-shape. Hold
until near-failure, then
rest for a few seconds
and repeat. Aim to do a
minute (total) of X-plank
at the end of chest day.
Abandon all other core moves. This one will change your life.
As a (hopefully) healthy full-grown man, youve probably outgrown the traditional
plank by now. Once you can hold it for more than two minutes youre officially
ready to graduate to tougher variations, which is good news for the rest of your
body. By spreading yourself out into an X youll not only increase the challenge to
your core but also bring your chest, arms and shoulders into the equation. Yes, youll
need slightly more floor space at the gym, but think of it as marking your territory.
For extra pec

activation, pull
inwards on the floor,
as if youre closing
curtains
Push into the
floor with
your toes for
improved fullbody tension
WAKE UP YOUR NERVOUS SYSTEM

Hit the gym half-asleep and your fast-twitch fibres wont do you justice. Heres how to get them firing quickly.
SKIP
For one minute.
Itll switch on
your bodys
proprioception
and shift your
heart rate up.
22
MENS FITNESS
JUMP
Five times: either
onto a high box or
tuck-jump style,
knees to your chest.
Itll force your body
to recruit more
fast-twitch muscle.
JUNE 2016
HANG
From a bar, for 15
seconds. It expan
your spinal column
to free up nerve
transmissions to
your muscles.
Wo r d s Jo e l Sn a p e Ph o to g r a p hy D a n ny B i r d M o d e l C a l l u m M e l l y @ va n
Clench your
glutes itll give
you more core
stability
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Fitness
Breakthroughs
Dontphonein
your workout
A gym mate calls while
youre on the treadmill to
say hell meet you tomorrow.
Your girlfriend texts to ask
about dinner and when you might be
over. A news bulletin pings so you check
it out, then put it up on Twitter And all
the while, youre lumbering through a
completely half-arsed workout.
Yes, its official: Paying too much
attention to your smartphone during
exercise can sap intensity, slow you
down and even lower your heart rate,
according to a study at Kent State Uni
in the US. There, 44 students were put
on treadmills for 30-minute sessions to
test how talking, texting and listening
to music affected their workouts
compared with not using a phone at all .
The stats: Phone-chatting reduced
subjects running speeds by 10%.
TALKING
OR,WORSE, Texting was an even bigger drag,
TEXTING ON lowering speeds by 10% and heart rates
YOUR MOBILE by 5%. Listening to music, though,
CAN TRASH boosted heart rate and upped average
YOUR
EXERCISE treadmill speeds unfortunately, how
SESSION. many of us can listen to tunes but resist
answering calls and texts?
If youre looking to get the most
benefits out of your workout, leave
the phone out, says the studys Dr
Jacob Barkley, and get your music
from another type of device.
24
MENS FITNESS
JUNE 2016
practically worthless.
But the group that
lost cash that was
already theirs
succeeded 45% of
the time.
To test the theory
yourself, try an app
like Pact (pactapp
.com), which lets
you set workout or
eating goals, then
pay the group cash
if you drop the ball.
Calling b.s.
on bmi
Using BMI, or body

mass index, to judge
how fit or fat you are
is a crock, weve long
suspected; now, a new
study has confirmed it.
A 19th-century
height-to-weight
formula adopted by
governments in the
1980s to calculate
obesity, BMI doesnt
distinguish fat from
bone or muscle, so a
guy with strong bones,

dense muscles, and
little fat can rate as
having an unhealthily
high BMI. The measure
also disregards waist
size actually one of
the best indicators
of obesity.
California University
researchers
analysed millions of
stats from a health and
nutrition examination
survey and found

that 47% of those
whose BMI rated them
overweight were
actually healthy; the
same went for 20
million tagged as obese.
On the ip side, about
28% of people whose
BMI classed them as
normal were judged to
be unhealthy when their
other health data were
taken into account.
F r o m t o p : B o n n i n S t u d i o / S t o c k s y. c o m ; L e v i B r o w n
by taking it back if
they screw up.
US researchers
gave 281 subjects the
Big firms often give goal of walking 7,000
steps a day for 26
employees financial
weeks and split them
incentives
into groups: One was
like lower healthoffered $1.40/day to
care premiums
meet the goal, for a
once theyve hit the
possible $42/month;
gym, lost weight, or
one played a daily
met health goals.
lottery that, if won,
But heres how to
paid subjects either
really get workers
$5 or $50 if theyd
working out, a new
hit the goal the day
study has found:
before; one got $42
Reward them first
at the start of every
then punish them
month but lost $1.40
each day they didnt
walk; and a control
group got nothing.
Result: The first
two groups reached
their goals just
35% of the time
Hanging by a threat. barely better than
The fear of being the controls 30%,
punished is more
motivating than the meaning their
hope of being rewarded. incentives were
Motivation-wise,
the stick beats
the carrot
Brain
Breakthroughs
Pretty sweet news:
Chocolate
helps you
think better
Even you
could falsely
confess
Dark victory.
Antioxidants in
chocolate help
your brain reason,
organise and
remember.
26
MENS FITNESS
JUNE 2016
it wont be for long.

J A M E S R O S E N T H A L
Read yourself to
a happier life
Routinely
spending time with
a good book can
greatly improve
your sense of wellbeing, says a survey
from Liverpool Uni
in the UK.
Among the 2,000
adults polled,
regular readers
reported less stress
and depression
and were generally
happier and better
adjusted, with
higher self-worth
than nonreaders.
They were also
less prejudiced and
more engaged in
social issues.
Overall, 41%
believed reading
reduced stress, 20%
of regular readers
worked to improve
their health, and
12% said a book had

with Harry Potter
empowered them to
pulling up the rear.
leave a job or apply
for a new one.
People were
Words work.
Reading lowers
also asked which
stress and
character had
leads to better
inspired them
self-worth.
the most. To Kill
a Mockingbirds
Atticus Finch came
in first with both
genders, followed
by Frodo Baggins
(men) and Katniss
Everdeen (women),
Nic k Fe rrari / Prop s t ylin g by Lin da Ke il / Halley Re sourc e s; Shu t te r s to c k
Its the scientific

discovery of your
dreams: New research
has determined
that, aside from lowering your
cholesterol, your risk of stroke,
and the probability youll die of
heart disease, eating chocolate
frequently go for 200g a week or
30g a day actually improves your
brains cognitive functioning.
The study, reported in the journal
Appetite, used data from an existing
study to compare how often
subjects ate specific foods with
how high they scored on a range
of cognitive tests. And the frequent
chocolate eaters knocked it out
of the park, doing significantly
better on memory, organisation,
and abstract reasoning tests
than subjects who treated
themselves less often.
Its chocolates antioxidantheavy flavonols that are the real
brain food, researchers believe.
Though thats no excuse to fill
your fists with Milky Way and
Snickers bars. Dark chocolate
has the most flavonols, so look
for bars labelled 60% or higher.
A new and
groundbreaking
study has produced
the first direct
evidence that
depriving a suspect
of sleep during
an interrogation
can lead to a false
confession.
Subjects in the
US study were
given sessions of
computer tasks to
do and warned not
to press the escape
key or vital data
would be lost. After
the last session,
some subjects
got to sleep in lab
bedrooms all night
while others were
kept awake.
The next morning,
all were given a
statement falsely
accusing them of
having hit the escape
key. Those who
hadnt slept signed it
4.5 times more often
than those who had.
Its thought that
false confessions
still account
for hundreds
of wrongful
convictions in
Australia. One hopes
Nutrition
KEEP IT UP:
EATING FRUITS
PACKED WITH
FLAVONOIDS
LOWERS YOUR
RISK OF E.D.
Breakthroughs
Eating organic
meat and milk:
Its not just hype
There really
is more to eating
organic meat and
dairy than just the
whole-earth buzz,
green-market
bragging rights
and feeling smug.
A massive metaanalysis out of
Britains Newcastle
University has
determined that
organic meat and
milk have about
50% more omega-3
fatty acids which
can fight heart
disease, boost brain
function, and fortify
the immune system
than non-organic
products.
Cows get omega-3s
by grazing outside
on their natural diet
of grass and clover.
Other organic
pluses: Organic
MotherNatures
ERECTOR SET
Fry Your Heart Out
Next time you
have a powerful
hankering for fried
food, dont head to
your local KFC for
a tubful of greasy
hen parts.
Instead, get your
favourite vegetables,
fill the saut pan
or fryer with extravirgin olive oil and
fry em up. According
to a recent Spanish
study, the olive oil
will transfer even
more phenolic
compounds aka
antioxidants to
the already-phenolrich vegies than
if you steamed or
boiled them in water.

Yes, youll also
take in more
calories, but killing
your cravings
and destroying
inflammatory free
radicals in one shot
28
JUNE 2016
MENS FITNESS
beats gorging on the

1,480 calories in six
pieces of KFC (and
thats not counting
the coleslaw or
mashed potatoes
and gravy).
For the study, the
Spaniards oiled up
potatoes, eggplant
and pumpkin, but
wed probably fill our
fry pan with broccoli,
cauliflower and
butternut squash
pumpkin.
Beefed up.
Organic
meat has
50% more
omega-3s.
Hey Cancer,
Say Cheese!
Nisin, a natural
preservative that
grows on dairy
products, has been
found to destroy
neck and head
tumour cells in rats
and to kill antibioticresistant bacteria,
including the
deadly MRSA. US
researchers hope
it can one day
be used to treat
myriad cancers
and infections.
The caveat: Right
now youd need to
eat a whole wheel of
cheddar or drop 25
nisin tablets to get the
benet. Fortunately,
this magazine shows
you how to burn fat.
P r o p s t y l i n g b y M e g u m i E m o t o /A n d e r s o n H o p k i n s ; M e a t b y C l a i r e B e n o i s t
Giving a whole new meaning to the line

Is that a banana in your pocket, or are
you just happy to see me? new research on
the diets of more than 25,000 men has found
that guys who load up on fruits like bananas, blueberries, strawberries,
apples, pears and citrus have a 14% lower chance of developing erectile
dysfunction (ED). Its the flavonoids in the fruit powerful plant
compounds that can protect your heart and control inflammation
that do the job: We know from clinical trials that some flavonoids can
improve blood pressure, make our arteries more flexible, and help open
blood vessels, so eating more of them can reduce ED by improving
blood flow, says Eric Rimm, senior author of the study, published in
the American Journal of Clinical Nutrition. And take heed: Being stiffiechallenged can indicate more than just your long odds on getting
lucky tonight. ED may also be an early sign of poor vascular function,
which can lead to a heart attack or even death. So eat flavonoid-rich
fruits at least three times a week to keep everything pumping well.
milk also has less

insulin-like growth
factor (ILGF), which
has been linked to
cancer; and organic
meat is less likely
to carry antibioticresistant bacteria.
As for fruits and
vegetables, which
can be exposed
to pesticides and
toxins, a good rule
of thumb is: If it has
an edible skin, like
a tomato or apple,
opt for organic; if
not, non-organic
is fine to eat.
Success
Breakthroughs
The Gift thatKeeps

on Giving to You
Want to find your
soul mate, your
mojo, and your
dream job? Start
volunteering.
In a survey of
1,000-plus adults
by the Leukemia &
Lymphoma Society,
96% of everyone
whod volunteered
said it had been
good for their
social life, with 10%
finding romance
and 6% even ending
up with a wife.
And the perks
werent just social.
A whopping 75%
said volunteering
had contributed
directly to physical
fitness. Volunteers
also reaped career
benefits, like new job
skills to beef up their
rsums. In fact,
10% were offered
new jobs in their
own fields and 8%
decided to change
careers as
a result of their
volunteer work.
Oh, and they
also loved doing
something really
worthwhile so if
sex, muscles and
success dont appeal,
theres always that.
PEOPLE
WHO CHOOSE
MORE FREE
TIME OVER
MORE MONEY
END UP
HAPPIER.
Nice Guys Finish Where? Wrong.

Science says: Nice guys dont finish last.
Worcester Uni researchers from the UK
asked 202 women to rate their interest in men
some handsome, some less so presented
in photos with scenarios saying theyd either
helped or dissed someone unfortunate. While
handsome jerks were OKd for one-night
stands, less handsome but altruistic guys
(see volunteering, above) got the nod for longterm relationships.
Gorgeous guys are often considered
threatening and are passed over in competitive
workplaces, too, London University reports.
Looks like were headed fora pretty good year.
Dontput
yourhappiness
up for sale
You cant buy happiness, but did you know you can
forfeit it for a nice wad of cash? Thats the upshot of
a new survey in which almost 5,000 people were
asked to choose between options that gave them
more money or more free time for instance, a high-paying
job with long hours versus a lower-paid gig with fewer hours;
or an expensive apartment close to work versus a cheaper
apartment requiring a longer commute.
The pool of subjects, it turned out, was pretty evenly divided
between those who valued time or money more, researchers at
British Columbia Uni in Canada found. But heres the revelation:
When those results were matched up with psychological
data, they found that subjects who considered their time more
important were generally much happier.
And while neither income nor gender seemed to factor in,
age did: Older people tended to value their time more than
younger participants. (Yup, Grandpa may not know how to use
a computer, but you still might want to listen to him.) Enjoying
life is the key, says lead study researcher Ashley Whillans.
After all, youll have more disposable income if you chase
the cash, but when will you spend it? And on whom? J . R .
50 Shades of Boredom
30
MENS FITNESS
JUNE 2016
shutterstock /Figaro Photo
Ever heard the line, Show me a beautiful

woman, and Ill show you a guy whos
tired of making love to her? Well, its kinda
true. According to a sex survey of 3,000 25to 41-year-olds, the height of passion lasts
just a year
into a new
relationship,
then settles
into boredom,
Ludwig
Maximilian
Uni in
Germany
reports.
Biggest
reason for
the decline?
Not tonight, honey. A year in,
Arguing.
the sexual flame isnt as bright.
Health
Breakthroughs
For pain relief, go

under the needle
Got pain? Theres
a secret ancient
Chinese treatment
that may relieve
your suffering: Its
called acupuncture.
OK, its not really
a secret, but youre
probably not as
familiar with it as
you should be if you
have chronic pain.
A while back, a
huge research
project reported in
Archives of Internal
Medicine looked at
studies on almost
18,000 subjects
and found that
The
Downside
of Anger
32
MENS FITNESS
TO SAVE
YOUR
SIGHT, EAT
COLOURFUL
FOODS AND
SCREEN
YOUR
DIGITAL
HABITS.
Eat Protein for

Sweet Dreams
Sure, proteins a
supermacro that,
along with its other
duties, repairs and
builds muscle after
intense exercise. But
it may have another,
more surprising job:
helping you get a
good nights sleep.
Researchers at
Columbia Uni in the
US fed two groups
of subjects different
meals to find out
which combo
promoted the
best zeds: One group
got high-fibre, extrahigh-protein, lowsaturated-fat fare,
while the other ate a
diet high in saturated
fat and sugar and low
in fibre and protein.

Outcome: The
high-protein group
fell asleep in less
than 20 minutes and
spent significant
time in deep sleep
(for which their
immune systems
said, Thanks, bro!).
But the poor saps
in the fat-and-sugar
group took almost
a half hour to nod
off and got the kind
of crappy sleep that
characterises sleep
disorders.
To sleep well, get
2g of protein daily for
each kilo you weigh.
Sleep with the

fishes (sort of):
A high-protein
diet helps you
kip better.
JUNE 2016
A bite (not a byte)

for sore eyes
Ahh, girls in short dresses so fresh, so lovely,
so excitingly nubile. Want to still be able to
check them out when youre in your twilight
years? Then listen up and take these steps
before you become a half-blind, doddering old man.
First, start piling on the red, yellow, orange and dark-green
fruits and vegies. According to a new 25-year Harvard
study on more than 100,000 patients, eating vibrant,
nutrient-packed produce will cut almostinhalf(40%) your
chances of developing macular degeneration, a leading
cause of vision loss that robs people of the ability to read,
drive, or even recognise faces as they age.
Another eye saver: Watch your screen time. A startling
new survey in the journal Ophthalmology predicts that
by 2050, nearly five billion people will be myopic, or
nearsighted up from only two billion now because the
hours they spend squinting at text on a flickering computer,
tablet, or smartphone screen strains eye muscles, which
may change the shape of the eye and lead to myopia.
To keep your eyes unstressed, lower the lights
around your workstation to give them a little rest, blink
more often, and every 20 minutes focus on a point
six metres in the distance for at least 20 seconds.
Shutterstock; Christopher Griffith
Intense anger
can be bad for a lot
of things: your job
performance, your
driving record, your
ability to keep a
girlfriend and in
certain cases, your
odds of persuading
the parole board to
let you out on good
behaviour.
But what angry
outbursts are really
bad for is your
health a fact just
conrmed by a scary
study at Sydney
University, which
found that, for as
much as two hours
after you blow your
stack, your risk of a
heart attack is nine
times higher.
If you have anger
issues, get treatment
now. Learn deep
breathing, and
practise exiting
volatile situations
at the rst sign of
trouble. Nine times
higher is nothing to
fool around with.
acupuncture
relieved pain by
about 50%.
Now, a new study
in which researchers
treated 153 adults
suffering from
fibromyalgia (a
chronic, incurable
disorder) with nine
20-minute sessions
of real or fake
acupuncture has
shown that regular
treatments can
lower the pain by
about 41%, compared
with just 27% for
those given sham
treatments.
The results were
published in the
journal Acupuncture
in Medicine.

Rent from $35
per week*

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Australian made


Powerfood
Breakthroughs
Lets all eat

more protein
If youre still splitting
your training regime into
bulking and cutting
phases, bad news: 1989
called, and it wants its fitness plan
back. Over the past few years,
personal trainers have become
increasingly adamant that you can
build muscle while youre getting
lean, and now science agrees.
Heres the short version: researchers
from McMaster University in
Canada put 40 relatively out-ofshape men on a six-day-a-week
fitness regime and kept them in a
calorie deficit while feeding half
of them 2.5g of protein per kilo of
bodyweight every day (the other
half went on a low-protein diet).
Thats significantly higher than
most current recommendations,
but it worked the high-protein
group gained 1.2kg of muscle on
average, while losing 4.7kg of fat.
And while the researchers describe
the regime as gruelling, its worth
noting that several trainers have
weighed in, suggesting that it might
not have been optimally designed.
The take-home lesson? Eat more
protein and less of everything else if
youre aiming to get in better shape.
AT 28% PROTEIN,
EATING PORK CAN
HELP YOU BUILD
MUSCLE WHILE
GETTING LEAN.
Whey better
breakfast
protein as part of a
large breakfast can
aid weight loss and
ward off diabetes,
a new Israeli study
has found.
Tel Aviv
University
researchers found
that whey, which
is a by-product of
cheese and found
in a heap of dairy
products, was much
better at limiting
blood sugar than
other protein-rich
foods such as eggs,

soy or tuna.
Researcher Dr
Daniela Jakubowicz
explained: The
whey protein
diet significantly
suppresses the
hunger hormone
ghrelin.
A whey protein
drink is easily
prepared and
provides the
advantages of
a high-protein
breakfast on
weight loss,
reduction of
hunger and
glucose.
34
JUNE 2016
Consuming whey
MENS FITNESS
Bloody rage
If you prefer your
steak rare, it may
be having a crazy
effect on your
temperament, a new
study has revealed.
Chicago Uni scientists
reported that people
who have bouts of
extreme anger such
as road rage are twice
as likely to have the
toxoplasma gondii
bug, which is found
in under-cooked
meat. Might be time
to ask for medium
doneness next time
you hit Ribs & Burgers.
Why ribs rub

you the right way
Whenever MF heads to our nearest Ribs & Burgers

restaurant, we always chow down on a rack of
succulent baby-back pork ribs. And because its so
tasty and lling a real guys meal theres a tendency
to think theyre must be something amiss healthwise.
But the nutrition gures tell a positive story. Each
85g serving contains 24g of protein a big chunk of
the recommended 120g-plus a day an 80kg guy needs
for strong muscle development. Better still, the protein
contains all the amino acids your body needs for
proper muscle synthesis, but none of the trans-fatty
acids linked to heart disease.
So ditch the guilt, and dont hold back when youre
tucking into a rack at one of Ribs & Burgers outlets
across the country. ribsandburgers.com/au/
On yer bike!
Having fun stuck in a bottleneck with
nothing but exhaust fumes and radio
shock jocks to keep you company?
Ditch the motor vehicle and cycle
to work instead, new research
published in The Lancet Diabetes &
Endocrinology advises. Why? Youll
lose the traffic and excess ab. The
study found on average, a man who
commuted to work on his trusty
treadly weighed 5kg less than a guy
who drove his car thats a 1.7 drop
in BMI (body mas index). Walkers
also dropped 0.98 in BMI and public
transport users 0.7. So leave the car
in the garage: its the simplest thing
you can do to burn off excess kilos.
shutterstock
Pedal power.
Ride to the office
and shrink your gut.
Wellness
Game Changers
A u shot
10/10
Doctors agree that

this is the single
most effective thing
you can get to keep
from getting sick.
But theres still a lot
of confusion about
flu shots, says Tom
Talbot, an infectious
disease expert. You
see, the flu virus
changes yearly, so
scientists have to
scramble to create a
vaccine for it and it
doesnt always work.
But, on average, the
shot still reduces your
chances of getting
sick by up to 70%.
EXPERT TIP: Studies
show that a workout
after the shot speeds
circulation, boosting
its effectiveness.
Plenty of sleep
9/10
Sleep is hugely
important in
boosting immunity,
says Charlotte
Cunningham-Rundles,
an immunology
expert. One new study
in the journal Sleep
found that people who
get five to six hours are
four times as likely to
catch a cold than those
who sleep more.
EXPERT TIP: The same
study found that all
it may take is adding
one hour to your
nightly total.
Multivitamins
4/10
With flu season comes a barrage

of advice, old wives tales and
tonics promising to keep us from
getting sick. We asked the experts
how the most popular immunity
boosters really stack up.
By John OConnor
38
MENS FITNESS
JUNE 2016
Whether its that compulsive hand-sanitising

colleague or a packet of miracle powder at the
W
chemist, advice on how to fend off flus and colds
during the dark months is everywhere. While some
of it works, much of it is a total waste of time. So we asked a few
experts about the most popular so-called immunity boosters
and had them give each a score from 1 to 10 based on their
effectiveness. See which of these you subscribe to and tally up
your own score our experts say if you hit 35 or more, youre
pretty well protected; if less, its time to stock up on oranges.
Levi Brown / Food st yling by Angela Campos/Stockland Mar tel
No more sick days!
Those who eat

vitamin-rich foods
have much stronger
immune systems
than those who only
take supplements.
And most people
dont need added
nutrients, says
nutritionist Saskia
Kleinert.
EXPERT TIP: Take
extra vitamins
only if a dietary
restriction prevents
you from eating
certain immuneboosting foods.
A healthy diet
Regular exercise
8/10
The best way to

get vitamins and
nutrients is through
real food, says
Kleinert. She
suggests vitamin
Cheavy fruits
like oranges and
strawberries;
leafy greens for
vitamin A, which
inhibits replication
of viruses; and
probiotics like
yoghurt, so-called
immunopotentiators.
E X P E R T T I P : Kleinert
recommends a
daily smoothie:
2 cups kale, cup
strawberries,
cup orange juice,
cup yoghurt, 1 tbsp
organic honey.
N i c k F e r r a r i / F o o d S t y l i n g b y M a t t Vo h r / H a l l e y R e s o u r c e s
Power it up. What doesnt

kale you makes you
stronger (like this potent
fruit-vegie smoothie).
7/10
Exercise increases
white blood cells,
which fight bacteria
and viruses. But it
doesnt get a perfect
score because a new
study found that too
much exercise too
soon after recovering
from illness is a
common cause of
relapse. Overdoing
it can lead to immune
suppression, warns
CunninghamRundles.
Exercise increases white

blood cells which ght
bacteria and viruses.
EXPERT TIP:
CunninghamRundles says not to

work out until youre
free of fever for at
least 24 hours, easing
in with light exercise.
Zinc lozenges
or sprays
Lower stress
levels
Hand-washing
or sanitising
3/10
Zinc does boost

immune-response
time by activating
T cells to attack
viruses and bacteria.
The problem is, its
most helpful the day
you begin feeling
symptoms. Zinc
basically shortens
the duration of a
cold and reduces its
severity, explains
Talbot. Studies have
shown that zinc is
particularly effective
at combating the
rhinovirus, a key
villain in colds.
E X P E R T T I P : Dont
use the nasal sprays,
which can affect
your sense of smell
and make you
nauseated. Stick
to lozenges (about
60mg, three
a day).
We know that
stress hormones
like cortisol impact
immune function
in a very negative
way, says Talbot. In
fact, one major study
shows that were
twice as likely to get
sick if chronically
stressed out.
EXPERT TIP: Lowering
stress is easier said
than done. But a
study from Loma
Linda University in
the US showed that
even laughing more
can decrease stress
hormones while also
boosting infectionfighting HGH and
beta-endorphins.
Study subjects who
watched just one
hour-long funny
video had higher
levels of both. And,
as Talbot points out,
people who laugh
a lot tend to be low
stress. And lowstress people tend to
not get sick as often.
8/10
JUNE 2016
10/10
It sounds so
obvious, but theres
a reason why our
life expectancy has
improved over the
centuries as weve
learnt hygiene
interventions,
explains Talbot.
Germs live on things
like door handles
and lift buttons for
up to three days.
You dont need
to obsess over it,
says CunninghamRundles. Just
wash your hands
more. Talbot and
CunninghamRundles agree with
health authorities
that washing is more
effective than using
sanitiser because
it removes the
grime rather than
sterilising it.
E X P E R T T I P : Carry
a pen so you dont
have to borrow one
(or, worse, touch the
one at the bank).
MENS FITNESS
39
Game Changers
Gaining muscle and

strength can be as simple
as breathing properly.
By Sean Hyson
Training
Lung power
Lets focus on
the breath
Its the kind of
tedious statement
usually uttered
by an irritating yoga instructor or
the super-annoying, disembodied
voice that came with a meditation
app. But if it came from a guy who
squats 900 instead, would you
pay closer attention? You should.
The way you breathe is one of
the biggest determiners of how
strong and muscular you can
become. Youre about to discover
how youve been doing the most
natural thing in the world wrong
your whole life and how doing it
right can change everything.
J a m e s M i c h e l f e l d e r / S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M e g a n L a n o u x / E x c l u s i v e A r t i s t s M a n a g e m e n t u s i n g D r. H a u s c h k a
TAKING A BELLY
BREATH BEFORE
YOU SQUAT
HELPS YOU GET
STRONGER.
JUNE 2016
MENS FITNESS
41
Training
Game Changers
How to breathe
If your chest and
shoulders rise when
you inhale, youre
breathing wrong. A
proper breath uses
the diaphragm, the
cone-like muscle
under your lungs
that draws in air. As it
contracts, your belly
should expand 360
degrees. Imagine
your torso is an empty
vessel and water
comes in from the
mouth, says Chris
Duffin, a world-recordholding powerlifter
and strength coach
(kabukistrength.com).
Your torsos going to
fill from the bottom
up. So if you put your
hands and thumbs
on your bottommost
two ribs when you
breathe, a wave will
come up and youll
feel the ribs expand
outward.
Belly breaths
or diaphragmatic
breathing are
enormously
beneficial for your
health, improving
your bloods oxygen
content, lowering
blood pressure,
and even helping
digestion. Good
breathing lowers
cortisol and promotes
healing, says
breathing coach
Belisa Vranich,
who works with
law enforcement
personnel and
athletes.
But for most of us,
this natural breathing
pattern is corrupted
HARD
FACTS
OUR TRAINING
DIRECTOR, SEAN
HYSON, SOLVES
YOUR WORKOUT
CONUNDRUMS
42
MENS FITNESS
early on in our lives,

says Vranich, when
were told to suck in
our stomachs, or we
develop poor posture
in front of a computer.
How breathing
makes you stronger
Reclaiming belly
breathing is crucial
if your aim is to lift
bigger weights, as it
also teaches you how
to brace your core.
Heavy lifters like
Duffin know that
taking a lot of air
into the abdomen
stabilises the spine
and helps them lift
more, but its not
really the air thats
stabilising, he says.
As the air drives
down and around
the trunk, it makes
the outer abdominal
muscle rigid. Your
core turns on.
Creating intraabdominal pressure
with a belly breath
keeps the spine
neutral, which not
only maximises
your biomechanics
for strength, but
also prevents
injury. A new study
in the Journal of
Electromyography
and Kinesiology
found that exposing
subjects who
were performing
abdominal bracing to
a sudden, unexpected
load on the front of
their bodies reduced
acceleration on their
lumbar spines and
increased spinal
stability.
Whats really the

best way to do a
bench press?
The most common

and costly mistake
is pressing with your
elbows flared out at
90 degrees. This is the
way bodybuilders have
traditionally benched,
and it does activate
the pec muscles best,
but its also the reason
JUNE 2016
SITTING IN
FRONT OF A
COMPUTER
ALL DAY, WE CAN
FORGET HOW
TO BREATHE IF
WE EVER KNEW.
Spine saver. Bracing properly helps reduce back injuries on a deadlift.
Breathing tips
Duffin notes that
lifters often cue each
other to arch their
backs on a squat and
keep their chests
up (Big chest!) to
protect the spine
from rounding
forward a common
cause of injury.
But this technique
actually has the
opposite effect.
so many complain
that benching caused
their rotator cuff tear,
impingement or other
shoulder problems.
Tuck your elbows
about 45 degrees when
you press. This is a
much more shoulderfriendly position and
also a stronger one. And
start thinking of the
bench press as a totalbody lift.
Take this tip from
into your legs as you

go down.
When you let air
in and out depends
on how heavy youre
training. If youre
doing a light set
of squats, you can
breathe in on the
descent of each rep.
If youre shooting
for a max, breathe
in before you begin
and hold it till you
come up.
Your diaphragm
needs to face directly
down to the bottom
of your pelvis. If your
pelvis is rotated or
your chest is flared,
you cant create
pressure properly.
Instead, he says, try
to draw your sternum
down, as if a string
were pulling it to
your hips. On a squat,
you could imagine
pushing your belly
Chris Duffin, a recordholding powerlifter

in the 100kg weight
class: Use your lats
as a platform to push
from. When you take
the bar out of the
rack, pull it forward.
Start cranking the
lats in hard, says
Duffin, which pulls
the shoulders down
and back. Think
about inflating and
pressurising your
obliques, the muscles
that form the sides of
your abs. (See above
for more from Duffin on
proper breathing
and bracing.)
If you just do that,
you can put 5% more on
your lift immediately.
Sean Hyson is the Mens
Fitness training director
and author of 101 Best
Workouts of All Time,
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Greens can be
juiced or pureed
to mix with
hard liquor.
Game Changers
Lean,green & intoxicating

Booze with salad
ingredients? Trust us
your cocktails will
never be the same.
By Brian Good
It was just a matter of

time before local farmI
to-table ingredients hit the
cocktail world. Now barkeeps
are shaking wasabi into martinis and
muddling beets into G&Ts. Culinary
cocktails mixing savoury foods and
spirits are a natural progression of how
we eat today, says Eat Your Drink author
Matthew Biancaniello. Theyre healthier,
have fewer calories and are easy to make,
he says like a chef, just pair flavours
you already know work well on the plate.
A few suggestions:
Make Mushroom
Moonshine
The mushrooms
is the perfect cream

or dairy replacement
in a cocktail, says
cocktail development
expert Richard Wood.
The creamy textures
perfect to churn
through ice in a frozen
drink, he says. Even
a small slice gives it a
nutty, buttery taste.
earthy, savory umami

flavour is the secret
here, says beverage
director Aaron
Melendrez. But
the mushroom
shouldnt be the star
of the drink, he says.
Think of it as a side
note that broadens
flavours and really
makes them shine.
Add
a ripe avocado to
your next pitcher of
margaritas, daiquiris
or other frozen
concoction. Use a
quarter to a half of an
avocado per drink, then
add agave syrup to
taste; dial back on the
cream and mixers.
H O W T O D O I T:
O N E T O T R Y : Blend
together 2 cups crushed
ice, 200ml tequila, 120ml
lime juice, 60ml triple
sec, 1 ripe avocado
(peeled and pitted),
and a sprig of fresh
coriander, and process
until smooth.
44
MENS FITNESS
H O W T O D O I T:
Dont worry, you

arent muddling fresh
shrooms. Instead,
youre infusing the
liquor. Fill a jar with
mushrooms, add the
spirit, and put it in the
fridge for up to a week.
Try pairing shiitakes
with rum, chanterelles
with vodka, candy
caps with whiskey
or truffles with gin.
O N E T O T RY:
Modify your Manhattan.

Stir together 60ml candy
cap-infused whiskey,
30ml vermouth and a dash
of bitters. Serve over ice
with a twist and a cherry.
JUNE 2016
Show Kale How

to Kick Back
Nutritional
benefits aside, kale
has a unique, amazing
flavour strong,
bitter and complex,
says head mixologist
Spencer Elliott. Pair
it with something
sweet, like pineapple,
or spicy, like cayenne,
for the foundation of an
incredible drink.
Char
kale leaves on the
grill or in a grill pan,
then muddle them in
a Bloody Mary, says
Biancaniello; to amp
up the smoky flavour,
swap out the vodka for
mezcal. In other drinks,
replace standard mixers
or juices with fresh
kale juice: Just run
kale through a juicer,
pulverise it in a blender
with water (make sure
to strain out the lumps),
or buy the fresh juice
already cold-pressed.
H O W T O D O I T:
O N E T O T R Y : Make a
kale and ginger margarita. Shake together
60ml tequila, 30ml lime
juice, 15ml agave nectar,
and 60ml each fresh
ginger and fresh kale
juice. Strain over ice into
a salt-rimmed glass.
Fiery ginger
and sweet agave
temper kales
bitter bite.
J a r r e n V i n k / P r o p s t y l i n g b y M e g u m i E m o t o /A n d e r s o n H o p k i n s
Get Blotto with

Avocado
Really? Avocado
Rim a glass with

smoked salt and
cayenne for an
earthy flavour.
Mix it up
Game Changers
Peak condition
Power Pilates
for athletes
Its not just glorified stretching.

Pilates hits muscles you didnt
even know you had which is
why so many pro athletes are
incorporating it into their training.
At some point in
the last decade, the
badass prison-cell
workout of a German
circus performer and boxer
interned in England during
By Leander Schaerlaeckens
World War I got co-opted by
housewives and university nerds.
But more recently, some of the toughest athletes
in pro sports have discovered the benefits of Pilates
and added it to their training. NRL and AFL players
regularly use the discipline to build steely cores and
loosen up hips for greater mobility and power. Indeed
Geelongs Tom Hawkins and North Melbournes
Jarrad Waite have both employed it to successfully
battle back injuries.
46
MENS FITNESS
JUNE 2016
Named for its inventor, Joseph Pilates, the system

involves body-weight-only exercises, typically on
a piece of equipment called a reformer, which uses
pulleys that let you focus on range of motion instead
of resistance. Its why even the hardest of hard nuts
find it so challenging it activates lesser-used
muscles and fully recruits the core.
Sports performance coach Nanci Conniff says:
With Pilates, youre strengthening the muscles
that are closer to the bone. Youre always working in
extension, to lengthen instead of shorten muscles,
which can counteract the tightening and stress of
sport-specific, high-impact training.
Here, some reformer moves Conniff has modified
to suit any workout space.
J a m e s M i c h e l f e l d e r / S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M e g a n L a n o u x / E x c l u s i v e A r t i s t s M a n a g e m e n t u s i n g D r. H a u s c h k a
The Teaser. Boost

pelvic stability and
range of motion in the
lower body for more
efficient heavy lifts.
Pilates for CrossFit
Conniff
recommends that
CrossFitters add
exercises like the
Saw (right) and
Swimmers to
their warmup, as
a way of prepping
for big, explosive
moves. These build
strong muscular
connections in
the intrinsic
core, and greater
flexibility in the
hips, which helps
protect the lower
back, she says.
S W I M M E R : Lie
facedown, arms
stretched overhead,
keep legs together
and straight. Reach
through the top of
your head for the
most extension you
can manage, chin
tucked slightly, eyes
looking down. Raise
your right arm and
left leg about 15cm off
the ground, floating
your head and chest
up off the mat. Hold
this position for 10
breaths. Alternate
arms and legs.
Pilates for Lifters
These Pilates
moves create pelvic
stability for heavy
lifts, and for increased
flexibility and range
of motion in the
hamstrings, hip
and lower back,
says Conniff.
DOUBLE LEG KICK:
Lying facedown, bend

knees to reach heels
toward your butt.
Arms reach behind
your back, fingers
laced, elbows bent,
head turned to the
right (if you cant
lace fingers, use a
resistance band to
connect the hands).
On inhale, kick both
heels to your butt two
or three times quickly,
then exhale as you
stretch legs and arms
out long, lifting your
head and chest with
The Saw
PILATES CAN
STRENGTHEN
THE CORE AND
LOOSEN THE
HIPS FOR
CROSSFIT.
1
Sit upright, legs extended
out in a V, a bit wider
than your hips (if your
hamstrings are too tight
to straighten your legs,
sit on a rolled mat). Reach
both arms out to the side,
shoulder height.
2
Draw the abdominal
muscles in and up,
lengthening both sides
of your waist. Inhale,
twist at the waist, to the
right. Exhale as you dive
forward, stretching your
left hand across your
right foot.
eyes looking forward.

Lower to starting
position with head
turned to the left
and repeat for six to
10 complete breath
cycles.
T E A S E R : Start with
your spine, head, and
shoulders anchored to
the floor, legs lifted up
to a 90-degree angle
at your hips and 90
degrees again at the
knees, arms raised
slightly, about chest
high. Sweep arms
overhead then back
downward toward
sides, simultaneously
extend legs up and
out straight, lifting
your body up into a
V-sit position; hold
for a few breaths.
Finish by rolling back
one vertebra at a time,
to starting position.
Repeat three to
five times. (Make
it more challenging
by carrying a
medicine ball).
3
Let your head hang down
as your other arm reaches
up and back. Inhale back
to a seated position and
perform on the other side.
Pilates for
Endurance Sports
Conniff says
runners and cyclists
and anyone else
who puts their body
through repetitive
movements can use
Pilates moves to add
core strength and
stability, as well as
increased mobility
in their spine, hips

and shoulders.
Lie
facedown, propped
up on elbows, legs
stretched long and
pressed together.
Lift the torso from
the floor, creating as
much space between
your flesh and the
floor as possible,
keeping the pelvis
SINGLE LEG KICK:
and thighs down. On

exhale, bend your right
knee to kick your heel
toward your butt two
times quickly then
inhale as you stretch
the leg to starting
position. Repeat 10
times each leg.
KNEELING BICYCLE:
Kneeling on your left

knee, with right leg
extended straight out
JUNE 2016
to the side, lean left,

placing your left hand
on the floor. Raise
your right leg until
your foot is just below
hip height. Exhale
while swinging right
leg forward; inhale as
you bend right knee,
sweeping the leg back
as far as possible.
Repeat five times,
switch legs.
MENS FITNESS
47
Game Changers
Inspiration
Youve got to know
how much youre
consuming. A Big Mac
meal is two- and-ahalf days of calories.
TALE OF THE SCALE

SAM HALL
AGE: 28
LIVES: SYDNEY
HEIGHT: 179CM
BEFORE: 126KG
AFTER: 92KG
LOST: 34KG
Naval grazing
At 126kg and suffering from seizures, boatswains mate Sam Hall was
at his lowest ebb, but a new diet and rigorous exercising enabled him
to drop 34kg and turn his life around.
Although hed
been an active
kid Sydneysider
Sam played front
row rugby in his
teens hed always
had a tendency to
put on weight. It was
nothing serious but
when the Australian
Navy sailor suffered
a seizure in 2008,
it soon became a
major issue.
He was in and out
of hospital for three
months having MRIs
and specialist
medication, and
when he returned to
work it was for only
two days a week. In
six months, he had
10 seizures, plus
he found out he
had a lesion on the
brain, which sent
him into a tailspin.
I sat in my room
feeling sorry for
myself, Sam says
of the lesion, which
till this day remains
unresponsive to
treatment. I really
wondered what
was going to happen
to me.
Sams depressed
mental state was
compounded by the
effects of the seizure
medication which
caused allergic skin
reactions and his
hair to fall out. The
only time he did emerge

from his bedroom was
to walk to the local
Woolworths to buy junk
food. He soon became a
victim of inactivity and
poor diet.
Luckily, he had the
ongoing support of his
then-girlfriend, Natalie,
but even that posed
problems. She was very
social and fit and Id be
anxious about going out
with her. It felt like I was
bringing her down.
The wake-up call for
Sam came when a Navy
medical revealed he
tipped the scales at 126kg
and had high blood
pressure and cholesterol.
I didnt realise Id become
so big, he says. I
wanted to go back to
sea but there was no
way Id be able to
being that huge and
unhealthy.
Sam was now on
top of the medication
he was taking but he
knew he would have
to totally overhaul
his lifestyle if he
was to achieve his
goal of returning to
the sea. First up,
he committed to
working out with the
Navy personal trainer
four times a week
doing cardio in the
form of circuits and
high intensity. It was
a tough re-entry into
the fitness world I
was the worst in the
group and it made me
feel bad but the
shame he felt spurred
him on to go harder.
With the support
and advice of Natalie,
who was working as
a Navy cook, Sam
ditched takeaway
meals and started
eating healthy,
lean food with the
occasional cheat
meal chucked in for
good measure. He
took a forensic
approach to counting
calories, limiting
himself to 1,600 a day
and making sure he
burnt any excess off
with a run.
To ensure he was
keeping on track, he
weighed himself
once a week, and
after three months
hed shed a whopping
12kg. Buoyed by his
success, he upped
the intensity of
his workouts and
took out a gym
membership, hitting
the weights six days
a week. In 18 months
he lost a phenomenal
34kg, down to 92kg,
and as a consequence
was able to go back to
sea. He has since set
himself a target of
100kg, fully muscled.
He also wants to
become a fireman
or personal trainer
and is already
performing above
the physical
requirements
for both jobs.
Sams new,
slimmed-down
physique has
completely changed
his perspective
on life.
I hold myself
differently now, he
says. Im more
confident. I can even
go shopping. Before
I wore size 42 jeans,
now I wear size 34.
Looking back, he
says calorie counting
and the support of
Natalie were key to
his outstanding
transformation.
Youve got to know
how much youre
consuming, he says.
A Big Mac meal is
two-and-a-half days
of calories. Once you
realise that you can
really start to make
progress.
If youve a story like Sams youd like to share, send an email to ashley@menstnessmagazine.com.au with clear before and after photos (photos must be at least 1MB each).
48
MENS FITNESS
JUNE 2016
High intensity
Game Changers
Box-jump king.
F45 Play Offs world
champion Peter Day.
Sultan of sweat.
David Lee smashes
the squat and press.
10 minutes of hell
F45 is the hardcore fitness trend sweeping the country. MF kits up for a session.
Remember
the hulking
colossus
that was Hugh
Jackman in
Wolverine? His
massive, mutantmashing guns and
iron chest were the
product of working
with Aussie fitness
coach Luke Istomin,
the co-founder of F45.
The celebrity
trainers track record
of building movie
stars into brick
shithouses with
50
MENS FITNESS
functional strength
gave him the
inspiration for F45,
which stands for
Functional 45 minute
training. Its basically
high intensity interval
training combined
with weights, with the
result: a nuclearstrength cardio blast.
Sometimes
compared with
CrossFit, its major
difference is the
emphasis on time
rather than reps;
workouts vary
JUNE 2016
between 20-60 seconds

on, 10-25 seconds off,
and members work out
in groups on circuits
which change daily.
Its also less injuryprone. F45 has stripped
out the Olympic lifting
and dangerous heavylifting movements that
can cause damage,
especially when youre
fatigued, says F45
Training Seaforth
owner Peter Day.
Hes the current
F45 Play Offs world
champion, having
recently blitzed an
international field at
Manly Beach over 10
different exercises,
busting out a world
record score of 917 out
of 1,000 in the process.
(Scores are calculated
on the number of reps
completed and form,
which is scrupulously
observed by judges).
Today he has lined
up the same workout
he smashed that
afternoon, a soul-
F45: the lowdown
What is it? Functional

45 minute training
How does it roll?
Workouts are 20-60
seconds on, 10-25
seconds off
How is it different
from CrossFit? The
emphasis is on HIIT
and time rather than
number of reps
Do you end up
gassed? Yep. MF
was totally knackered
destroying 10exercise circuit

focusing on agility
bench hops, lateral
hops, sprint and lateral
hops, burpee box
jumps; and strength
TRX pushups with
knee tuck, pullups,
rowing, squat and
press, Russian twists
and deadball-overshoulder-throws.
Its 10 minutes to
test every muscle
across a range of
movements, Peter
says. Ten minutes of
hell, more like it.
The temptation is to
rip in early, and that
means going ballistic
on the rowing
machine, but its a
rookie error, as MF Ad
Sales Director David
Lee soon discovers,
when hes got nothing
left in the tank for the
TRX pushups. Theyre
the beasts of the
circuit legs are kept
airborne by the ropes,
forcing extreme
pressure on arms
and shoulders and
cranking out more
than 12 is a Herculean
achievement.
Later on, the 25kg
deadball feels more
like 50kg of pain as
shoulders, already
hammered by a
barrage of pullups and
pushups, turn to jelly.
Its no surprise were
quivering messes by
the final stopwatch
beep, having nuked
135 calories in 10
minutes.
David, MFs best,
scores 487, but hes
light years away from
Peter, who records an
awesome 890.
You guys have a
good base level of
fitness, Peter says,
diplomatically. As we
gulp down litres of
water and our heart
rates return to less
than coronary levels,
its hard to agree.
The test we did
finds where your
particular strengths
and weaknesses are,
Peter adds. You could
get the same score as
someone else but it
will reveal only your
levels of fitness.
And thats the great
thing about F45;
whether youre a
workout fanatic or
gym virgin, it targets
the areas you need to
improve, ensuring you
get the best bang for
your fitness buck.
This 4th annual event showcases the beauty of Airlie

Beach, where you will be treated to the renowned
Whitsunday warm and friendly hospitality.
16-17 July 2016

Half Marathon (21.1 km)
10km & 5km Fun Runs
5km Business Team Challenge
2km Kids Fun Run
www.runairlie.com.au
runairlie
90.7
Lose It!
THE ALL-TIME BEST
DIET IS CHOCK-FULL
OF WHOLE FOODS.
Theexact
SCIENCEOF
STAYINGSLIM
Dieting sucks. So heres how to do it right.
WHEN IT COMES to health topics,
52
MENS FITNESS
JUNE 2016
Shutterstock
has there ever been a horse more

thoroughly beaten to death than
dieting? An Amazon book search
for weight loss yields 129,702
titles on the subject and you can
bet they all promise theyll get you
an eternal six-pack, whether its via
juice fasting, the Mediterranean
Diet, veganism, Paleo or eating for
your blood type.
Unfortunately, the vast majority
of these claims even the old
chestnut that you if you eat five
small meals a day itll rev your
metabolism arent based on a
shred of science.
Thankfully, there are some triedand-true methods for losing your
gut and keeping it off that cant
be discredited by any new trend.
Bearing in mind everything we
know right now about staying slim,
heres everything you should be
doing, from training to nutrition,
to get a body that looks great and
can be maintained for the long run
by real people in the real world.
by Tyler Graham
daily, youll keep the kilos off but also

body composition. Because working out
adds muscle, which is denser than fat, your
weight may go up (or plateau) for a bit. But
if your body fat percentage is dropping, you
know youre progressing.
TA C T I C 6
Experiment on Yourself
Some people cant eat many carbs

Step up. Weigh yourself
daily to keep the kilos
off (the Tanita Australia
RD-953 sends results
to your smartphone app).
TA C T I C 1
TA C T I C 3
Eat whole foods as often as possible
Dont Fear Fat
Everybody hits up Maccas once in a
The low-fat era is over we now know
while. But if you know what to order when

you go out, you can minimise the damage
and still enjoy somebody else making your
food for a change.
Look at whats on the menu and choose
the foods that are as close to whats
available in nature as possible. Meat,
vegetables and whole fruits are all A-OK;
tortilla shells, burger buns, pasta and
cheese are not. Swap out soft drink
for soda water with a lemon wedge.
Instead of having an energy bar to
reverse your afternoon crash, have
an apple or some almonds.
Get in the habit of avoiding foods that
come with bar codes and youll save
calories every time.
TA C T I C 2
that processed carbs like white bread,

pasta and sugary cereals contribute more
to obesity than the fat that comes from
whole foods. The main reason: fat is filling.
Processed foods are easy to overeat.
The key is to eat food that makes it really
difficult to overeat, says scientist and
InsideTracker founder Dr Gil Blander.
Dont be afraid to use a tablespoon of
coconut oil when cooking or to add
avocado to a salad.
Nuts and seeds make great snacks, too.
Remember Tactic 2, though: Fat is still
higher in calories than any other nutrient,
so keep your servings small (that is, dont
eat a bag of almonds in a sitting or pour a
cup of olive oil on your salad). Fat may be
filling, but dont think youre somehow
immune to overeating it.
Control Your Portions
Even when you eat healthy, theres
still the danger of gaining weight if youre

prone to overeating. After all, chicken
breasts and fruits still have calories, and
those calories add up.
Avoid buffets and similar all-youcan-eat affairs and remember these
components of a healthy meal: Every
plate you serve yourself should include
a portion of protein (lean meat or fish)
thats about the size and thickness of your
palm and a fist-size serving of clean carbs
(potatoes or rice are the best). Then fill
up the rest of the plate with vegetables.
Any other foods you really crave
(such as fat-heavy foods and some of
the more high-sugar fruits) should be
eaten more sporadically.
TA C T I C 4
Practise the 80/20 Rule
No one can eat perfectly 100% of the
time, and thats where cheat meals fit

into the picture. Some call it the 80/20
rule: Eat healthy 80% of the time, and
the occasional slice of pizza or bowl of
ice cream (or both in one night) wont
do you in. Or plan on having one cheat
meal a week. Its good to reward yourself
it stiffens your resolve to continue
with the diet.
TA C T I C 5
Track the Numbers that Matter
Get a scale that measures not just weight

studies show that if you weigh yourself
without putting on weight, and others

cant handle much fat. Understanding
a persons individual biochemistry and
making personalised recommendations is
the future of medicine, says Blander. The
point is: Dont settle for one-size-fits-all
solutions. If one eating plan doesnt suit
you, try another, avoiding extremes. And if
all else fails, go back to Tactic 1: Eating only
whole, natural, unprocessed foods has
never made anyone fatter.
TA C T I C 7
Master HIIT Training
To get and stay lean, weight training
(which you already do) and high-intensity

interval training (HIIT) must be a part of
your life.
Interval workouts are supereffective at
revving up your metabolism. The premise:
You work at the highest intensity you can
for 1030 seconds, then rest or go at an easy
pace for the same amount of time. Repeat
for 1520 minutes.
Examples include sprinting up a hill,
then walking down; sprinting on an
exercise bike, then doing light pedalling;
or doing a preset circuit of body-weight
exercises like star jumps, mountain
climbers and burpees.
HIIT boosts your metabolism in a way
walking just cant, says Blander. Do it twice
a week on nonconsecutive days.
TA C T I C 8
Dont Skimp on Sleep
Sleep deprivation missing out on
even 30 minutes a night can raise your

risk of obesity as well as diabetes, health
experts say. Why? Because it decreases the
satiation hormone leptin, increases the
hunger hormone ghrelin and lessens your
bodys sensitivity to insulin, which makes
it harder to process the carbs you eat. Poor
sleep literally rewires your appetite and
reduces your willpower. The science is
clear, adds Blander. When you dont
sleep well you eat more.
JUNE 2016
MENS FITNESS
53
Road to Rio
I really want to be riding for

medals and I dont mind who
I have to beat to get there.
Medalasanything
World No.1 Matthew Glaetzer is the green and golds

best chance of a cycling gold in Brazil. He tells MF how
hes going to own the velodrome in August.
Famous for his

praying mantis-like
racing style he
leans so far forward
his chin almost
brushes the
handlebars
Matthew Glaetzer,
23, is Australias gun
cyclist, topping the
world sprinting
rankings. In Rio,
alongside womens
legend Anna Meares,
he will lead this
countrys challenge
for Olympic
domination.
At the recent world
championships in
London, he scored
a silver medal a
career best pushing
reigning Olympic
champion, Briton
54
MENS FITNESS
Jason Kenny, all the

way to the white
stripe. Adelaide born
and bred, Glaetzer has
been clocked as fast
as 78km/h on the
track, and is already
being compared to
Great Britains
six-time Olympic gold
medallist Sir Chris
Hoy. Having gained
valuable experience at
the London Olympics
in 2012, Glaetzer is
primed for a big shot
at gold.
Tell us how you

got that distinctive
racing style?
I actually have
hyper-mobile
vertebrae in my lower
back which enables
JUNE 2016
me to become more
aerodynamic than
I should normally.
Hows your
training going?
My training always
changes but I would
spent approximately
four hours on the road,
six hours in the
gym and six hours on
the track per week.
You have to make sure
you apply yourself to
every training session
and give your all in the
gym, on the track or
ergo (stationary bike).
Which parts of
your body do you
focus on?
Legs need to be as
strong as possible,
while being explosive

at the same time.
There is no point
being super-strong if
you cant apply that
strength quickly.
You need a lot of

fuel to smash the
times you do. Whats
your diet like?
I actually eat as much
as I can I certainly
dont go hungry. High
protein and high carb
meals to fuel me up
for my training, plus
Pure Warrior protein
after each session.
I also take Swisse
vitamins throughout
the week. The night
before a race I
generally eat a large
pasta-based meal
with a medium
portion of protein
and vegetables.
What do you eat

after a race?
If I have more events
to come it would be a
balanced meal of carb
and protein with some
yogurt. But if it was
my last race, I would
definitely add in
a healthy serve of
ice cream!
Can you bring

home gold from Rio?
I really want to be
riding for medals,
and I dont mind who
I have to beat to get
there. There are so
many world class
sprinters these days:
from Germany, New
Zealand, Netherlands
and France, so each
race is equally
important.
The Numbers Game

Matthew Glaetzer
Age: 23
Lives: Adelaide
Height: 190cm
Weight: 86kg
World Sprinting
ranking: No.1
Achievements:
2016 World Cycling
Championships, silver
medal; 2012 London
Olympics, Australian
sprint team member
Cover guy
Eight
weeks
to
ripped
Daniel Poonoosamy went from
testicular cancer survivor

to cover guy in two months,
dropping 27kg of fat and
stacking on 7kg of muscle.
This is how he achieved his

spectacular transformation.
B Y A S H L E Y G R AY
As youd expect, Daniels testicular cancer diagnosis turned his
life upside down. Hed been a keen basketball player and gym-goer
but surgery and chemotherapy threw his diet and fitness into
a tailspin. He feared he would never recover. That was in 2009.
Today he is a Mens Fitness cover guy, a father and soon-to-be husband; his story
a stirring tale of true grit and courage.
But seven years ago his future looked much bleaker. Because of the testectomy
[removal of the cancerous testicle] and ensuing chemo, doctors told him hed likely
never be able to have children; they also told him he could eat whatever he wanted
in order to combat the appetite-suppressing effect of the cancer drugs. The
results were disastrous: Daniel pigged out on pizza and chocolate and packed
on 11kg in less than a month.
Transformation
WEEK 8
WEIGHT
84KG
B O DY FAT
5%
Tale of the scale
WEEK 1
WEIGHT
104KG
B O DY FAT
24.6%
Age: 32
Lives: Sydney
Height: 180cm
Was: 104kg
Now: 84kg
Total bodyfat lost: 27kg
Benito Mar tin
Lean muscle added: 7kg
JUNE
2015 MENS FITNESS
57
Cover guy
In my early 20s I could eat takeaway

and junk food and get away with it, Daniel
says. After the treatment, I found I couldnt
eat what I wanted anymore. Fortunately,
the treatment worked, but the legacy was
a poor diet Daniel had trouble detaching
himself from. He took up basketball and
resistance training again but the old adage
you cant out-train a poor diet came back
to haunt him time and time again. Like a lot
of guys in their twenties, he was also very
stubborn, believing he could take care of
his weight problem by himself, without
any outside help.
That all changed when he met his
girlfriend, Natalie, a champion ballroom
dancer and ORIGINAL BOOTCAMP regular
with husband and wife team Chief Brabon
and Emilie Brabon-Hames at Sydneys
Domain Park. After much prodding and
verbal poking, she convinced him to join
bootcamp with her for its eight-week
challenge. If he had any doubts about signing
up, they were quashed when Natalie took
a before picture. Daniel couldnt believe
what he saw: I said to her: thats a terrible
photo, you cant take photos! But she did
it again, and it was the same I looked
terrible. I was 104kg.
The Challenge transforms recruits eating
habits by withdrawing bad carbs such as
sugar and bread in the first two weeks, then
introducing good, complex carbs such as
brown rice and wholemeal pasta in the
final phase. It was tough going for Daniel,
who was reluctant to give up his chocolate,
ice cream and pizza: I was miserable and
moody. I was so down in energy.
But daily emails from Emilie and support
from Natalie helped him ride out those
initial problems and in a few weeks work
colleagues were noticing how loose
his clothes looked on him. He was also
smashing three bootcamp sessions a week
plus unique home workouts devised by
the Chief, focusing on bodyweight and
resistance training. And to speed up muscle

growth he added BSc Hydroxyburn Elite
protein to his diet.
The success of Daniels transformation could
be measured in the programs benchmark
tests. In the beginning, he ran last in the
one-mile (1.6km) run and the workout circuit:
400m run, 10 pushups, 10 grunts (burpees
without pushups) and 15 situps (three rounds).
By the end hed shaved three minutes off his
mile time and five minutes off his benchmark
test. No longer was he class slowpoke.
Hed also lost an amazing 27kg and stacked
on 7kg of muscle all in just eight weeks.
Sure, it was tough at the start but seeing
the weight drop off was all the motivation
I needed, he says now, looking back at
his makeover.
His change in physique was so impressive,
Chief and Emilie accepted him into their
Instructor Trainee program to assist
people who are in the condition Daniel
once was. He now gets up every morning
at 3:30am to do a workout, heads to
ORIGINAL BOOTCAMP then rocks up at
his 9-5 job as an education officer. And
defying the specialists predictions, he and
Natalie have welcomed a daughter, Mia, into
the world. They will be getting married in
late December.
Life is good for the 32-year-old Sydneysider
but he still has physique goals he wants to
achieve. Id like to put on more muscle
for the wedding, he says. And I want to
be fit enough to keep up with Mia when
she gets older.
He says the key to a successful
transformation is having the correct support
mechanisms in place and goal-setting.
Doing it with like-minded people means
you get feedback and encouragement
whereas doing it by yourself is much harder.
But whatever you do, continue to set
goals that way you will always have
something to keep you going when things
get difficult.
Daniels diet
Daniels eight-week eating program targeted weight-loss in the first four weeks, by starving the
body of bad carbs such as sugar and alcohol and increasing intake of lean protein. This results
in the body using stored fat for energy not carbs. Below is an example of what Daniel ate in a day
on week two when carb intake was at its slowest.
POST WORKOUT
LUNCH
BSc Hydroxyburn Shred

Protein mixed in water
Chicken and salad sandwich

on protein bread
B R E A K FA ST
AFTERNOON TEA
Cheese and spinach frittata
Two dozen prawns with lemon
MORNING TEA
DINNER
asparagus, mushrooms,
capsicum
DESSERT
Smoked salmon quiche
Yoghurt
DRINKS
Salmon with mustard sauce,
3L of water & 1.25L of BSc

Green Tea TX100
Transformation
Daniels 8-week
home workout
This three-day program is based on Chiefs

revolutionary training protocol that has been
25 years in development, known as the Brabon Method.
Each time-efficient workout has been designed to not only
increase lean muscle, but to burn serious fat in the quickest
possible time. All you need is a sandbag and/or sandball.
DAY ONE: LEGS AND SHOULDERS Do exercise A twice (once each side) then exercise B. Three sets.
1A
AIRBORNE
LUNGE
3A
SINGLE LEG
DEADLIFT
TIME: 30sec REST: 15 sec
TIME: 30sec REST: 15sec
Balancing on your left

leg, sit back slightly
and rotate your right
hip, reaching your
right knee around to the
outside of your left
ankle, without touching
your right foot on the
ground. Drive back up.
Balancing on your left

leg, stand up straight
with the weight at waist
level. Now slowly lift
your right heel up as
high as you can behind
you while keeping your
knee straight. Go to full
stretch, then squeeze
back to the start.
1B
UPPER BODY
JACKS
3B
UPPER BODY
CROSS
COUNTRIES
Like regular star jumps,

but you keep your
feet glued to the floor.
Keeping your arms as
straight as possible,
tap your hands on the
outside of your thighs,
and then swing them
up until they touch
above your head.
2A
STEP
FORWARD
LUNGE
4A
SINGLE ARM
ARNOLD
PRESS
Hold the weight against

your collarbone, take a
a big step forward then
lower your back knee
3cm off the ground.
Push down through
your front heel and
drive back to the start.
Hold the weight with

your knuckles touching
your collarbone. Thrust
it straight up above your
head, rotating your arm
as you go so that your
palm is pointing away
from you at the top.
2B
STRAIGHT
PUNCHES
4B
LATERAL JUMP
Stand with the ball

beside your right foot.
Drop into a half squat,
then leap up and over
the ball, landing in a
half squat with it next
to your left foot. Do
another half squat
then leap back over
the ball.
Think more karate than

boxing. As you throw
your right fist out at
shoulder level, drag
your left elbow back
past your ribs. Keep
your knees slightly
bent so you can add
hip thrust.
Start with your left

arm raised past your
ear and your right arm
back past your hip.
Swing arms up past
your body, imagining
you are driving down,
pushing off ski poles.
D AY O N E C O N T I N U E D O V E R P A G E
D AY O N E C O N T I N U E D
5A
SINGLE ARM
UPRIGHT ROW
5B
JUMP OVER/
JUMP TURN
Hold the weight against

your left thigh. Pull your
left elbow up as high
as possible until the
weight reaches your
collarbone.Pull your
elbow back slightly at
the top before lowering
back down.
Stand with the ball in

front of you. Drop into
a half squat, then leap
up and over the ball,
landing on the far side
in a half squat. Leap up
again and spin around
on the spot 180 landing
in a half squat again.
DAY TWO: BACK, BICEPS AND TRAPS do exercise A then move to exercise B. Three sets.
1A
WIDE GRIP
BENT-OVER
ROWS
TIME: 30sec REST:15sec
Grip the sandbag by

the outside handles;
hinge at the hips until
your chest is facing the
ground. Drive elbows
out to the side and
squeeze back until the
bag touches your chest.
1B
HIGH KNEE
LIFT RUN
3A
BICEP ROWS
Grip the bag by the

vertical handles and
hinge at the hips until
your chest is facing
the ground. Drive your
elbows back past your
ribs. At the same time
lift the bag slightly
so that it is aimed
towards your
collarbone.
3B
LOWER
BODY CROSS
COUNTRIES
Sprint on the spot,

driving your knees
right up to waist level.
Try staying up on
the balls of your
feet, and keep
your arms relaxed
as they swing through.
2A
GOOD
MORNINGS
4A
SHRUGS
Holding the bag by the

vertical handles, let it
rest against the back
of your hamstrings.
Now lift your shoulders
straight up as if you are
trying to touch them on
your ears. Slowly lower
your shoulders and the
bag back down.
Resting the bag across

the back of your
shoulders, hinge at
the hips lowering your
chest towards the
ground while keeping
your back straight.
Once youve reached
full stretch squeeze
your glutes.
Start with your right

foot forward, and your
left leg back behind
you. Take a small leap
and switch legs so
that your left leg is now
forward, and your right
foot is back behind you.
2B
LOWER BODY
JACKS
4B
HEEL TAPS
Stand with a sand ball

or bag in front of you.
Rest your right heel
on top. Jump up and
switch legs so that your
left heel is now on the
ball. Be careful to tap
with your heel, and not
kick with your toe.
Imagine star jumps

with your hands on
your head. With your
feet together, leap up
and spread your feet
so they are shoulderwidth apart. When you
land, leap up and bring
them back together.
DAY THREE: CHEST, TRICEPS AND ABS do exercise A then move to exercise B. Three sets.
1A
CLOSE GRIP
CHEST PRESS
3B
SPEED
SKATERS
Lay on your back

and grip the vertical
handles. Hold the bag
above your chest with
straight elbows. Bend
elbows and lower them
towards the ground,
keeping them close to
your ribs, then punch
back up to the start.
Balance on your right

leg. Swing your left leg
across behind you,
then swing it out to
your left, leaping as
wide as you can. Land
on your left leg, swing
your right leg behind
you and then swing it
out to the right.
1B
SWITCH
SQUATS
Start with your feet

hip-width apart. Squat
down, then jump
up, landing in the wide
squat position. Land
with soft knees,
dropping into a sumo
squat then leap up
again and land
back in a closed squat.
2A
PULLOVERS
Lay on your back

and grip the vertical
handles. Hold the bag
above your chest
with straight elbows.
Lower the bag towards
the ground behind
your head. Stop 3cm
from the ground then
squeeze back to the top.
2B
SWITCH LUNGE
Start in the lunge

position with your left
foot forward. Drop
your right knee down
3cm from the ground,
then jump up and
switch legs. Drop your
left knee down, then
jump up again, and
switch back.
3A
OVERHEAD
TRICEP
EXTENSION
Hold the vertical

handles; lower the
bag onto the back of
your shoulders, with
your elbows pointing
forward. Straighten
your elbows, driving
the bag above your
head. Slowly lower the
bag to your shoulders.
4A
OVERHEAD
SITUP
Lay on your back with

your knees bent at 90.
Hold the bag above
your chest. As you do
a standard situp, drive
the bag up above
your head. Slowly
lower yourself to the
start position.
5A
SUPINE
JACKKNIVES
Lay on your back with

legs straight up at 90
to the ground. Reach up
and touch your ankles.
Slowly lower both your
arms and legs until
they are 3cm off the
ground. Return slowly
to start position.
4B
SPRINTS (NOT SHOWN)
5B
SPRINTS (NOT SHOWN)
Place two markers 10m apart.

Start on your stomach at
marker 1. Jump up, sprint to
marker 2, turn around, drop
to your stomach, get up and
sprint back. When you return
to marker 1, turn around, drop
to your stomach and repeat.
Place two markers 10m apart.

Start at marker 1, hop to marker
2 and return on your right leg.
Now switch legs and hop to
marker 2 and back on your
left leg.
About The Chief and Emilie

Chief Brabon and Emilie Brabon-Hames are the
worlds leading rapid transformation coaches,
having helped thousands in Australia, the US, UK
and Malaysia achieve remarkable results through
their large-group personal training program,
ORIGINAL BOOTCAMP. Theyre also behind the
soon-to-be-launched online transformation
community TransformationCoach.com.
gy
m
,a
ny
w
ay
?
a
ne
ed
s
W
ho
Thanks to a surge in boot campstyle training, HIIT workouts and CrossFit, were
officially living in a bodyweight-training world. But are you getting the most out of
your outdoor intervals, burpees and sprints? With the help of our savviest trainers,
weve created the only guide youll need to turn any public park, city street, rocky
trail or sandy beach into your badass and completely gratis gym.
By Peter Koch
62
MENS FITNESS
JUNE 2015
: Neil Gavin; Model: Samir Mora
: Neil Gavin; Model: Samir Mora
JUNE 2016
MENS FITNESS
63
City
Take It
to the
Streets
Expert tips from the coolest man on
concrete: Knox Robinson, Nike+ Run
Club coach and captain of the urban
running squad Black Roses NYC.
1) Make Every Run

a Destination Run
3) Run at Night to
Improve Your Form
A city means lots

of streets and
lots of routes. So
take advantage and
run from Point A
to Point B, not A to
A. Says Robinson,
Ill map out a
route to the beach
and run there,
soak in the ocean,
then have a meal
on the boardwalk
and take the train
home. Youll
always find it
exciting which,
lets face it, is
the worlds best
motivator.
Darkness reduces
your vision a
few metres in
every direction,
narrowing your
focus and calming
your senses (and,
in a neat trick of
perspective, giving
you the feeling
youre going
superfast). Take
advantage of this
lack of distractions
by leaving behind
headphones and
concentrating
instead on breath,
stride and other
real-time aspects
of your running.
2) Know the Best

Off-Hours
Locations
Essential city-running gear
4) And Because
Its Awesome
The most crowded

business districts
are guaranteed
to be crowdfree deserts at
night and on
the weekends.
Financial districts
and business parks
are all great,
Robinson says. So
map a route along
George or Collins
St on Sundays
and enjoy the
wide-open glory
of beautiful, quiet,
safe skyscraper
canyons.
I really dig
running
at night with
sunglasses on,
says Robinson,
who swears it
helps him focus.
He runs in yellowtinted lenses that
heighten the
sensory experience
when its more
desolate than it is
in the daytime.
Give it a try but
first make sure
youre cool enough
to pull it off.
64
JUNE 2016
MENS FITNESS
Running coach
Knox Robinson
on his home turf, the streets
of Brooklyn, NY.
THE SHOES
THE REFLECTIVE JACKET
Brooks Ravenna 7
ICNY Reflector Windbreaker
These are smooth and stable enough for a gritty,

potholed street, and the midsole adapts to your
stride over time. $199.95, brooksrunning.com.au
This jacket is stylish and understated in daylight

yet lights up like a disco ball when hit by
headlights. $120, icnysport.com
Beach
Lifeguard
Your Routine
For a full-body sand session any guy can do,
we turned to fitness guru Kurt Lager, who
trains lifeguard recruits on the beach. He
advises performing in the morning, before
the sun intensifies.
Perform This Routine in Three Circuits:
T I M E : 10 minutes at
100% effort
25m beach sprint
(soft sand)
50m swim/sprint
10 pushups
Repeat
80% effort
500m beach run
(the softer the sand,

the better/more
difficult)
200m swim (100m
out/100m in; a surf

beach will up the
difficulty level)
If time runs out in

the middle of a rep,
complete it and continue
to the next evolution,
says Lager. For added
difficulty, make sprints
zigzag or traverse a
sand berm when you
can; swimming can
also include fighting a
current or surf, if that
option is available.
Repeat
100% effort
50 lunges
Sprint back to start
Plank 1 minute
10 burpees
Repeat
Pro speedster Max

King routinely logs
80 miles on the
trails every week.
Mountains
A G e a r: Ni c k Fe r ra r i; Pr o p s t y i n g by We n d y S c h e a h / Ha ey Re s o u r c e s .
O p p o s i t e p a g e : A n d r e w C u t r a r o ; T h i s p a g e : P a u l N e l s o n P h o t o g r a p h y.
Elevate a
Trail Run or Hike
Essential trail gear
Three ways to take your favourite off-road activity to the

next level, courtesy of pro distance runner Max King
1) Work More Than
Just Your Legs
2) Do the Real
Mountain Climber
3) If Youre Walking,
Walk Uncomfortably
This is really about

translating glycogendepleting exercises to
the great outdoors for
a full-body workout.
King recommends doing
pullups from low tree
branches and lugging
heavy rocks uphill.
When I was training for
obstacle races, Id pick
up a rock midrun, throw
it on my shoulder and
hike up a steep hill.
When hes prepping

for a mountain race,
King spends more time
hitting steep technical
trails that require hiking
and some hardcore
scrambling, using both
feet and hands. Its a
killer full-body workout
that engages the upper
body and core needed
for balance over rocks
in ways that flat
running cant match.
Even pro runners hike

when things get too
vertical. King advises
going off-trail and
exploring super-steep,
gnarly terrain thats
impossible to run. You
may not be working on
your aerobic capacity
as much at that point,
King says, but youll
be working other
things balance, core
strength and legs.
T H E B AC K PAC K
THE JACKET
Salomon S-Lab Adv

Skin 5Set Pack
Marmot Exum Ridge
It can carry around a lot of gear

with lots of pockets but doesnt
bounce around, King says.
$199.95, bogong.com.au
Consider the waterproof,

breathable Exum Ridge. With
fully taped seams,
asymmetrical cuffs and
storm-proof hood, its quite
an insurance policy. US$300,
marmot.com
JUNE 2016
MENS FITNESS
65
Three Badass
Gyms You
Didnt Know
Were Gyms
1) Parking Garages!
The upper floors are more
than likely unused, says
Julian Daigre, who, with
partner Austin Raye, has
become an Instagram
sensation for finding
spots for functional
fitness in unlikely places.
Do short hill sprints on
the ramps, broad jump
across parking lines and
use railings for modified
pushups and vaults.
2) Bike Racks!
The worlds best
makeshift parallel bars
are great for dips,
abdominal knee and leg
raises, and incline and
decline pushups.
3) Museum Stairs!
Adding stairs to your
workout whether its
lunges, squat jumps or
bear crawls works
different muscles
from if youre exercising
on level ground. Also,
because theyre designed
to be easy to climb,
museum and some
library stairs arent
steep, so theyre more
versatile than the usual
stairwell variety.
istock
66
MENS FITNESS
JUNE 2016
Playground
Be the
Lord of the
Jungle Gym
Expert strength
coach (and
avowed
low-impact
bodyweighttraining fanatic)
Zach Even-Esh,
offers up his
favourite junglegym workouts
for blokes.
...without
freaking out
the parents...
The playground is
a fitness paradise.
The problem? Kids.
Avoid creepiness
with these tips from
monkey bar expert and
Nerd Fitness blogger
Steve Kamb .
M U S T - H AV E
SUMMER SHADES
Native Eyewear
Sunnies
With high-contrast
polarisation,
mirrored reflex
lenses, a Wayfarer
look, and
sticky-when-wet
nose grip, Native
Eyeware shades
transition
seamlessly from
burpees to the
barstool.
shopstyle.com.au
David Magida says creeks and

shallow riverbeds are underutilised
public fitness settings that are great
for balance and ankle stability.
RULE 1
Perform for time 15

minutes or with
these descending rep
ranges:
A) Parallel bar hand
walk (walk from
one end of the
bars to the other)
B) Dip
(10, 8, 6, 4, 2 reps)
C) Leg raises on dip
bar (10, 8, 6, 4, 2
reps)
D) Pullup
(10, 8, 6, 4, 2 reps)
O p p o s i t e p a g e ; T h i s p a g e , f r o m t o p : N e i l B e r n s t e i n / H u m a n K i n e t i c s ; T i m R i d e l y/ G e t t y I m a g e s
E) Run (200m)
F) Lunge jump
(10, 8, 6, 4, 2 reps)
G) Squat jump
(10, 8, 6, 4, 2 reps)
H) Recline row under
parallel bar
(10, 8, 6, 4, 2 reps)
I)
Knee tuck and

push-up w/feet on
swing
(10, 8, 6, 4, 2 reps)
Engage parents ASAP

Understand that its
a potentially weird
situation to begin
with, so go out of your
way to be respectful
to parents. Say hi
and carry yourself as
though you know its a
playground first, your
gym second.
RULE 2
No trench coats
I make sure Im
in workout clothes
and listening to
headphones to show
Im actually there to
do a workout.
RULE 3
Go at night when
kids arent there
If at all possible, you
dont want to smack
a kid in the face while
doing burpees.
The single best worko

with your dog
Train with
Your Best
Friend
You can do a lot with you dog, depending on

its breed and age, says trainer Nikki Moustaki,
author of The Bird Market of Paris: A Memoir. But
most healthy canines, from Great Danes down to
Chihuahuas, can handle sprint intervals maybe
three sets of three 20- second sprints with 10
seconds rest without a problem. Sprinting
kicks up the heart rate and allows for moments
when you can offer your dog water and see if he
wants to keep going, says Moustaki. Its great
for discipline, too. Encouraging your dog to
sprint with you enhances your bond.
Park
Go Commando
Turn any picnic area into an obstacle course with these
tips from Spartan pro obstacle racer David Magida
1) Make tables
your great ally
Im huge on my use of
picnic tables, Magida
says. Try traversing
them in different ways
crawl under one,
jump onto and over
the next . Hes known
to arrange tables in
sequence for an
over-under-overunder series that
simulates getting up
and getting down,
compressing the body
and teaching it not to
cramp when its
exhausted.
2) Get your feet wet
Practise running
across a creek and
scaling its muddy
banks. Wading
through water is great
for ankle stability
and that confidence
to move through rocky
riverbeds where you
cant necessarily see
your footing, Magida
says. Plus, running
with heavy, waterdrenched shoes is
a killer workout.
Run Your Own

Private Gauntlet
Tear a page from Magidas playbook with
this masochistic obstacle course
1) Starting in a field, sprint up and down a big hill.
2) Jump into a creek, wade down it for 30m, then
climb out on the other side.
3) Sprint to picnic tables and do an army crawl
beneath them.
4) Sprint to the other side of a field where
more picnic tables are set up in an
over-under-over-under series.
5) Sprint back across the field and perform
10 burpees.
6) Pick your way across a lily pad rock
formation.
7) Plank.
8) Shoulder a bucket of gravel, carry it 100m out
and 100m back.
3) Do a balancing act
Set up a row of small
stones of varying
stability either across
a creek or on dry
ground, and pick your
way across quickly but
carefully, going step
by step and staying
JUNE 2016
light on your toes.

With balance
obstacles, you have to
be nimble and light on
your feet, says
Magida. This
strengthens various
stabilising muscles in
your legs and core.
MENS FITNESS
67
H0 on the go.
Take water
with you and
you'll drink
more of it. Simple.
things all healthy men do
T h e i r w o r k o u t s m i g h t b e d i f f e r e n t b u t t h e i r h a b i t s a r e t h e s a m e . We v e m i n e d t h e h a b i t s o f h e a l t h y m e n t o s e e
what traits they all share so you can benefit.
BY JOEL SNAPE
01. USE PORTION CONTROL

Yes, you could weigh and measure every macronutrient, but its not really necessary.
All you need is a safe pair of hands.
03. Eat veg at (almost) every meal
F O R V E G E TA B L E S :
FOR CARBS:
F O R FAT S :
PA L M S
FISTS
CUPPED HANDS
THUMBS
For protein-dense
foods like meat,
eggs, fish and
beans, aim for two
palm-sized portions
with each meal.
Colourful veg like

broccoli, carrots,
spinach and salad
should take up most
of your plate. Two
fists per meal is
your minimum.
For carb-dense foods

you should keep your
intake lower. When
youre eating grains,
fruit or starchy carbs,
keep it down to a pair
of cupped hand s.
Your fat intake should

come from healthy
sources like almonds,
avocado and butter
and you should eat just
less than two thumbsized servings per meal.
FOR PROTEIN:
Non-negotiable but the good news is, it

doesnt have to be painful. Steaming veg retains
the most nutrients, but its tedious and complicated.
Instead try micro-steaming using your microwave
to cook it very lightly which takes mere minutes.
Just lay your vegetables in a single layer on a
microwave-safe plate, then cover them with a couple
of damp paper towels, explains food scientist J Kenji
Lpez-Alt. Microwave them on full power until the
vegetables are tender enough to pierce with a fork.
Itll take anywhere between two and five minutes,
depending on the veg youre using and the power
of your microwave.
04. Drink to enjoy life

Not because of a stressful day, or because the
office party seems like a waking nightmare without it,
or even because its good for you. Theres evidence
that alcohol can lubricate creativity and what experts
call moments of social connection, but the key is to
drink it mindfully. Spend a month tracking your real
booze intake (use the DrinkAware app), and look for
patterns of bad behaviour. Need to cut down? Do it.
Otherwise: cheers!
05. Do long,slow exercise

Fitness professionals call easy efforts lowintensity steady-state (LISS) cardio, and its
coming into fashion for several reasons. First, its
so easy that it wont cause your body to eat muscle.
Second, it can actually aid recovery by getting
blood to tired muscles. Itll also help you metabolise
oxygen more efficiently, making you better during
tougher sessions.
06.
HAVE WATER
ON HAND
THINKING ABOUT DRINKING
Less is more.
Monitor portions
and you'll eat
smarter.
more isnt cutting it: from

UFC fighters to CEOs, people
who need to function at
a consistently high level
know that having water
within reach means youll
increase consumption
naturally. MF recommends
Aqua Hydrate, which has
two times the electrolytes of
regular water, and elevated
alkalinity to balance your
system after a workout.
02. KEEP MEALS IN THE FREEZER

Batch-cooking food makes everyones life easier. The below freeze well, and reheat nicely.
STEWS
M E AT S K E W E R S
CURRY
ANY SOUP
Vegetarian or beefbased. Serve with

a spoonful of Greek
yoghurt.
Switch the cream

for coconut milk in
beef stroganoff for
a Paleo take.
Freeze after
marinating. Resist
the temptation to eat
them like lollies.
Thai chicken works

well, but theres
nothing wrong with
a solid dahl.
They all freeze

well. Whip up some
broccoli.
MENS FITNESS
JUNE 2016
shutterstock
70
CHILLI
A team cheers you on,

inspires you, teaches
you and helps you
edge forward.
Its powerful stuff.
07 .
KEEP A TEAM
AROUND THEM
Pro cycling teams have
a multi-million-dollar
coterie of helpers to
bake their rice cakes and
carry their mattresses.
You just need one or two
dedicated helpers.
Healthy people have
a support team, says
nutritionist Brian St
Pierre. It might be one
person: a friend or family
member who gets you,
your dog who absolutely
insists you take him for
a walk in the morning,
or your kid who is always
up for a game of see
who can run the fastest.
This is the basis of
a support system: a
group of people who
will help you along your
fitness journey.
The next step? Identify
a few friends who enjoy
the same sports or
hobbies as you, or maybe
a cousin or colleague
whos game for a little
healthy competition.
Perhaps youve also
talked to your doctor,
whos monitoring your
blood levels and helping
track your health
improvements. Together,
these people form your
team. Theyre cheering
you on, inspiring you,
teaching you and helping
you edge forward bit by
bit. Its powerful stuff.
08.
PUT A MENU
STRATEGY IN PLACE
You cant always prepare
vacuum-sealed chicken
and veg. Navigate eating
out without stumbling into
sauce-and-sugar traps
with advice from St Pierre.
LOOK FOR PROTEIN
Is there grilled chicken

breast, lean beef, tuna or
something similar? Start
with that.
A D D V E G E TA B L E S
If you cant substitute

salad or greens for your
fries, look at the sides. You
may be able to assemble a
decent meal from a side of,
say, eggs and another one
of greens.
DONT RULE OUT THE
S TA R T E R S
You dont have to go the

main. If your best options
in the appetisers, go for
that and add sides if
necessary.
REMEMBER YOUR GO-TOS
Build a list of restaurants

that you know have
healthy options. Then you
have a ready response
when someone asks
where youd like to go.
72
MENS FITNESS
SEPTEMBER 2015
estaurant reboot.
You can eat out and
still eat healthily.
13. PROTEIN SMOOTHIE
09. Go to sleep when theyre tired

Getting more than seven hours decreases your risk of heart
attack, improves cognitive ability and might make you thinner.
Some evidence suggests that earlier is more important: in the
early part of the night, deeper non-REM sleep cycles dominate,
with dream-infused REM sleep taking over towards dawn.
Theres a window between 8pm and 12am when you should be
aiming to get to bed for the most restorative sleep but your
optimal bedtime is dictated by genetic make-up. Bottom line?
Go to bed when youre tired, and try to keep it consistent (yes,
even at the weekend).
M O S T O F U S A R E A W A R E of the benefits of a smoothie chocka

with anti-oxidant-rich fruits and berries, but this powerful beverage can
be given even more oomph with the addition of a protein supplement to
really kickstart your day. MF recommends Nuzest Australia's Clean Lean
Protein, which is gluten- and dairy-free.
10. Build habits, not willpower

All the research points to one fact: willpower is a brieflyburning candle, but habits are automatic and easily followed.
Break bad ones and create good ones start simple, by just
putting your running shoes out every day or drinking one sip of
water with breakfast. Then build up.
11. Eat an apple a day

Apple skin contains ursolic acid a plant steroid-like
compound that inhibits cancer cells, but apparently also helps
improve body composition. In one study, mice lost fat and
gained muscle tissue when ursolic acid was added to their
food. No pushups involved.
Incorporating protein
powder into a fresh and
nutritious smoothie will give
your whole body a boost.
12.
STICK TO QUALITY
COFFEE (AT THE
RIGHT TIME)
YOUD BE FORGIVEN FOR
thinking that science is

constantly changing its
mind about the benefits
(and downsides) of coffee,
but actually the evidence is
pretty consistent. It might
reduce your Parkinsons risk
and the chance of developing
certain cancers, while the
evidence that it could prevent
cardiovascular disease is
inconclusive. The real reason
you should drink it, though?
Its a proven performanceenhancer. Make it count by
drinking it when cortisol
naturally dips around 10am
is the perfect time for your
first cup of the day.
Power player:
A wide variety of
ingredients will add
extra kick.
14. Have a mini-mobility routine

It doesnt have to take long, but this is whatll see you spring (rather than lurch) out of bed every day.
Heres your minimum-effect dose add to it as necessary.
Lucas Zarebinski
COUCH STRETCH
Easy enough to do while

watching TV. Plant one knee
on the sofa, shin against the
back, and put your weight
on your other leg. Hold for
30 seconds, then repeat on
the other side.
C O S S A C K S Q U AT
Sit on one heel with your

other leg outstretched,
then switch your weight to
the other side. Repeat 20
times. Feels tough? Dont
worry, youll get lower
over time.
M O U N TA I N C L I M B E R
Start in a pushup position.

Bring one foot up until its
next to your hand, then
lean forward to feel the
stretch in your groin
and hips. Switch sides
and repeat ten times.
JUNE 2016
MENS FITNESS
73
15. MAKE THEIR OWN SALADS
Pre-packaged iceberg lettuce and

Caesar dressing? Not worth the bag
theyre delivered in. For an easy way
to pack in two or three portions of veg
a day, throw rocket or dark leaves
together with chopped capsicum or
tomatoes, and add meat (leftover
chicken or bacon are solid choices).
As for your dressings, Keep squeez

bottles with the recipes written
directly on them in your fridge,
advises Lpez-Alt. Draw a line
on the side with a permanent marker
indicating the proportion of
ingredients. Use this one as
your fat loss go-to.
tbsp dijon
mustard
tbsp balsamic
vinegar
2tbsp extra
virgin olive oil
Cracked black
pepper
17. Rebrand
If you describe yourself as a latte lover or a
pizza fiend, people will push those temptations
onto you, thinking theyre doing you a favour,
says Wong. Do yourself a favour and rebrand:
tell people youve got a thing about good-quality
coffee and grass-fed steak. When you talk the
talk, youll naturally walk the walk.
18. Create stress-management systems

Not all stress is bad. Some of it keeps you alert,
increases concentration or helps you rise to
meet challenges. The difference? Good stress
comes in short bursts, and is over quickly:
bad stress is ever-present. Healthy people
distinguish between the two, and the simplest
fix is single-tasking: switch off any electronics
youre not directly using, and focus on one task
for at least 15 minutes. Do one thing well, then
move on to the next.
19. Read books

It increases neural connectivity and brain
function, something not even the most highbrow
Netflix binge can manage. For maximum results,
use the Tim Ferriss model: non-fiction in the
morning (to promote creativity) and fiction
before bed (so it doesnt disrupt sleep).
20.
FIND A PETROL
STATION BACK-UP
OR TO PUT IT ANOTHER
ys
nd
olid
t.
way, a blood-sugarbolstering snack option that

you can source at any basic
cornershop or 24-hour
garage. Your best bet: beef
jerky or biltong, both of
which typically pack 36g of
protein per 100g pack. Add
in a handful of (unsalted)
nuts and were being
optimistic here a piece of
fruit, and youre set.
16. SHOP OUTSIDE THE SUPERMARKET

Youll get better quality food at usually lower prices, says transformation coach Dalton
Wong. And youll know where it comes from. Heres how to do it.
FIND A FISHMONGER
G E T V E G E TA B L E S D E L I V E R E D
Youll find cheaper cuts of meat,

including beef brisket and lamb
shoulder, then throw them in the
slow cooker, says Wong. Most
butchers also give away bones so
you can make your own stock.
Look for tuna, gemfish or sardines,

which are high in omega 3 fats. If
you still want salmon, buy a whole
side of it and chop it into portions for
the freezer.
The best services deliver veg

youve never heard of, like black
salsify and romanesque cauliflower,
alongside recipes for them. Its ideal
for building up a repertoire.
MENS FITNESS
JUNE 2016
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74
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Use in conjunction with an appropriate food and resistance training programme. In

I
P h o t o g ra p h s by Ke v i n Z a c h e r
Trainer Ryan Flaherty watches linebacker

Reggie Northrup from Florida State
I F Y O U R E A F O O T Y P L AY E R N O M AT T E R T H E S TA N D A R D Y O U N E E D T O G E T
T O G R I P S W I T H T H E T R A I N I N G P H I LO S O P H I E S O F T O P - F L I G H T N F L C O M B I N E
C O A C H R YA N F L A H E R T Y . H E I S T H E W O R L D S F O R E M O S T E X P E R T I N R U N N I N G
FA S T E R , J U M P I N G H I G H E R A N D G A I N I N G E X P L O S I V E P O W E R . A C C O R D I N G T O
H I M , U S I N G A P R O P R I E TA R Y F O R M U L A A N D J U S T O N E H A R D C O R E P O W E R
L I F T C A N M A K E A N Y O N E A M U C H B E T T E R AT H L E T E . E V E N Y O U .
BY JOSH CONDON
The
Flaherty
Formula
Peak ground force
body weight
= speed & power
(+ lots & lots of $$$)
H E R E I S N O - O N E I N T H E N R L , A F L O R A - L E A G U E L I K E R YA N F L A H E R T Y.
No-one with the same capacity to improve the on-field output of high-level
competitors. But given his reputation as one of the most tech-savvy trainers in the
world a soft-spoken metrics whiz who once pocketed $2,000 off Heisman Trophy
[the award for most outstanding college footballer] winner Johnny Manziel for
correctly predicting the quarterbacks 40-yard (36.5m) dash time down to a tenth of
a second I expected to see a much cooler gym setup from him.
After all, when the owner of Prolific Athletes, based in Carlsbad, California, isnt
training college footys top prospects for the NFL combine the leagues yearly
pre-draft data fest measuring all things strength, speed, jumping and agility Flaherty
is drawing up quant-based workout programs for Serena Williams, Bayern Munich
midfielder Mario Gtze (who scored the winner for Germany in the 2014 World Cup final), US rugby speedster Carlin Isles and
countless Major League Baseball players and US track & field Olympic athletes. This is the guy who once told a reporter that when
he watches athletes play, he sees in numbers only, as if he looks past their flesh and directly into their biological machinery.
So when I arrive at Flahertys latest ultra-exclusive six-week NFL
combine camp one chilly January morning in San Juan Capistrano,
California, Im surprised to discover no million-dollar bio-monitors
with electrodes sprouting off athletes in gleaming, full-body
supersuits, no glowing screens flashing columns of numbers that
pour down ad infinitum. Nor is there any space-age machinery
scattered about, processing heart rates, speed, acceleration, intensity
or power figures. Frankly, Im not certain I even see a Fitbit.
Its just your standard gym where guys are lifting free weights
and running sprints while listening to music. Its almost like Ive
78
MENS FITNESS
JUNE 2016
taken a wrong turn and ended up at some high schools early-ball

conditioning session. But no, Im in the right place. And as I learn,
Flaherty is even more obsessed with quantitative analysis than Id
previously thought. He just doesnt need sci-fi equipment to gather
his data, and his workout philosophy and training process are so
disarmingly simple and effective, its hard to believe.
Over several years of refining his approach to helping star
athletes build power, explosiveness and speed, he has developed
a proprietary formula that yields a single crucial metric that informs
everything he does. He calls it the Force Number.
Clockwise from far left: Roger Lewis, wide receiver from Bowling Green; Flaherty and
Nick Vigil, linebacker from Utah State; Jared Goff, quarterback from the University of
California; Nick Vannett (running), tight end from Ohio State.
With that one piece of data, he says, he can predict with 99%
accuracy any athletes 40-yard dash, vertical leap, even a 10K run
time. Whats more, improving an athletes number is not only
possible, its also largely accomplished with the help of a single
hardcore power lift. (More on that later.)
So if youre an aspiring professional athlete looking to take your
body to the next level and, say, sprint like Jarryd Hayne, jump
like Jeremy Howe or explode off the line like Greg Inglis you pay
Flaherty upward of $20,000 for one of 12 spots at his camp to learn
your figure and improve it. Yes, it sounds pretty cool, like some crazy
stuff straight out of Star Wars. But unlike that metaphysical force,
Flahertys number actually exists. Believe me, I know.
Im here because hes going to tell me mine.
The Secret to Running Like the Wind

I meet Flaherty and his clients on a high school football field with
a backdrop of low, dusty hills. As his colleagues lay out a set of
neon cones in a grid, a handful of agents all middle-aged guys
in polo shirts stalk the sidelines and take hushed phone calls.
Flaherty, 33, is tall, with an athletes sure-footed presence. Hes
also talkative, with colourful opinions on fitness springing rapidfire from his mouth.
And if you spend time with him, youll discover he has a knack for
explaining just about anything, no matter how complicated, using a
single number. For example, when Utah State linebacker Nick Vigil,
at 188cm, 104kg, sprints by, Flaherty first pokes fun at him Nick,
you have the steps of a circus midget, dude before singling out the
number 11. Flaherty ambles over to the starting line and turns and
paces out 11 yards (10m), repositioning a bright orange cone. When

Im watching [the 40-yard dash at] the combine, the only thing Im
watching is this 11-yard line, Flaherty says. Based on where your step
is at that line, I know your time.
If a football player wants to run a blazing 40 clocking in at 4.5
seconds or less Flaherty says, his seventh step needs to land at
or past that 11-yard line. Period.
Step counts, Flaherty has learnt through thousands of hours of
research, are an incredibly reliable indicator of race results. When
you adjust for height, he says, the athlete who takes the fewest steps
during any race will win because longer strides indicate an athlete
is generating more force per step than his competitors. Over the
course of a race, that extra distance per stride compounds. In a 100m
sprint it could mean the difference of a step or two at the finish line;
in a marathon, with about 20,000 strides taken, that extra 8cm per
step puts a runner a full 1.6km ahead of his previous pace exactly
what Flaherty observed in 2014 after training distance runner Meb
Keflezighi, who won the Boston Marathon.
No matter what, he tells the group, the goal should be hitting
that seventh step at the 11-yard cone. Vigil steps up to the line for
another go. These guys are focusing so much on the start, theyre
tensing up, which shortens the steps, Flaherty tells me. If they relax
and focus on long, powerful strides, theyll start running faster.
Sure enough, the times start falling immediately, even though the
athletes arent trying as hard. Many clock their fastest times of the
day. Form has almost zero to do with speed, Flaherty says. Speed
has everything to do with how much force you create. The two main
factors in speed are stride frequency and stride length, and both are
products of how much force your body creates with the ground. So if I
JUNE 2016
MENS FITNESS
79
From left: Ejiro Ederaine, linebacker from Fresno State; UCLA offensive lineman Jake Brendel (performing the hex-bar deadlift); and Florida State linebacker Reggie Northrup.
can improve the amount of force an athlete creates on every step,

in turn Im going to greatly affect his or her speed.
And the surefire way to create more ground force, he says, is to
attack one power lift really, really hard.
The Most Badass Lift in the Gym

Flahertys long journey to becoming an elite trainer began when
he was a young athlete growing up in Los Angeles, which is where he
discovered that speed is something that can be taught.
As a boy he was strong, coordinated, athletic. There was only one
problem: He was slow. But when, at age 10, he started working with
a track and field coach who improved his form and stride, he quickly
found himself the fastest kid on every team he played for. Even at
that age it was obvious that speed is a skill, he says. Most people
think its just something youre born with, but its actually something
you can learn, something you can train. I was the product of that.
Flaherty attended Utah State University on an American football
scholarship, playing wide receiver. His athletic career ended there,
derailed by chronic ACL injuries. He moved to San Diego, where
he earnt an undergraduate kinesiology degree with a masters in
biomechanics from San Diego State University. He started training
and observing local track athletes and became obsessed with the
question of what makes one athlete faster than another.
I noticed that very few of the trainers Id worked with collected
much data, he says. A lot of them were just applying philosophy.
But when I asked, What are the results youre getting; what are the
average improvements? they didnt know. It was, Were getting a
few tenths off the 40-yard dash, some improvement on the vertical,
and the bench press is going up. I realised that if I wanted to separate
myself, to have accountability for the programming I was doing, I
was going to keep data on every athlete.
In those years Flaherty spent untold hours accumulating data
on elite sprinters, using high-tech video-analysis software and
a sophisticated and obscenely expensive piece of equipment
called a force-plate treadmill (essentially a treadmill that also
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MENS FITNESS
JUNE 2016
measures ground forces). At first I thought that running was all

biomechanical, he says, but it wasnt until I started looking into all
this data from every race that I realised it always came back to peak
ground force I can take someone and make him the most perfect
biomechanical sprinter in the world, but if he doesnt have a very
good strength-to-weight ratio hes not going to go anywhere.
That ratio is the basis for his Force Number. Flaherty originally
discovered this during a 2005 study of sprinters running on a
force-plate treadmill. To explain, he shows me a series of slides on
his computer illustrating the study data: The athletes, marked A
through H, are ranked first by peak ground force generated, then
by body weight, then again by the relationship between the two.
(Mathematically speaking, thats the Force Number: your peak
ground force divided by your weight.)
It should be noted that the highest Force Number doesnt come
from the athlete with the highest peak ground fortce, but the athlete
with the highest peak ground force relative to his body weight. Its an
important distinction, and one he notes when showing me the next
slide, which compares each athletes Force Number with his 100m
sprint time. The correlation is, to be sure, perfect. The sprinter with
the highest force number has the fastest time, the next-highest force
number aligns with the next-fastest time, and so on, all the way down
the line. He has since tested his force theory on more than 6,500
athletes and consistently found, with 99% accuracy, that the larger
the Force Number, the stronger the athlete is, the faster he can run
and the higher he can jump.
But once Flaherty had discovered his metric, he found that it was
difficult to calculate on a larger scale, given the methods he was
using at the time. A force-plate treadmill is large, unwieldy and wildly
expensive. You cant exactly check it on a plane or buy it in bulk.
So he went looking for a universally available lift as a substitute
for determining peak ground force. I took the data I had from
the force-plate treadmill and started correlating it with various
exercises, he says. It wasnt correlating to the squat, it wasnt
correlating to the front squat, it wasnt correlating to the power
clean or the leg press either.
The answer, ultimately, was the hex-bar deadlift.
Lift Like a First-Rounder

According to top NFL combine trainer Ryan Flaherty,
founder and CEO of Prolific Athletes, the hex-bar deadlift
(aka the trap-bar deadlift), is the best, most efficient lift
you can do since it utilises 90% of skeletal muscle at max
effort. Here, Mens Fitness Training Director Sean Hyson offers a
crash course in doing it right. If youre just getting started, bear in
mind: The first week, you should perform several warmup sets of 8
reps, gradually adding weight until you reach a load that lets you do
about 9 reps still, perform only 8. The next week, follow the same
procedure but work up to 6 reps, with a 7th in the tank. Week 3, go
for 4 reps. For the next three weeks, work up to 7-, 5-, and 3-rep
maxes. Youll notice your streng th and speed increase dramatically.
Dead if t: James Miche fe der; St y ing by Christina Simonet ti;

G r o o m i n g b y M e g a n L a n o u x / E x c l u s i v e A r t i s t s M a n a g e m e n t u s i n g D r. H a u s c h k a
STEP
Also known as the trap-bar deadlift, it gets its name from the
hexagonal-shaped bar the lifter steps into, effectively allowing him
to centre himself over the weights (see right). Unlike a traditional
straight-bar deadlift, a lift using the uniquely shaped hex-bar takes
pressure off the lifters spine, lower back and hamstrings. Also,
because of the more balanced range of motion, out of every lift in the
gym, its the one on which your body can lift the most weight. (Yes,
even more than a squat.) Because the hex bar is so efficient, every
rep utilises 90% of skeletal muscle.
Whats more, these are the same muscles you rely on to run, jump
high and explode upward, fighting gravity.
When he ran the numbers, Flaherty found that the Force Number
calculated from a one-rep max for the hex-bar deadlift yielded the
exact same correlation as the ratio derived from force-plate treadmill
numbers. He also discovered that the bigger your hex-bar deadlift, the
bigger your Force Number. In other words: Congrats! Youre a better
athlete. (For the record, Jamaican sprinter and reigning worlds fastest
man, Usain Bolt, holds the highest Force Number ever recorded: 3.9.)
In 2014, Flaherty used the hex-bar deadlift to skyrocket Manziels
combine numbers. Manziel arrived at Flahertys camp with a
maximum hex lift of 240kg, a vertical leap of 70cm, and a 5.09-second
40-yard dash. Weighing 91kg, his Force Number was 2.39. After two
months of Flahertys deadlift program, Manziel had packed on 3.8kg
of muscle and could lift 308kg for a Force Number of 3.2. Official
combine stats recorded Manziel with an 80cm vertical leap and a 4.68second 40-yard dash, an improvement of about 0.4 seconds.
At the high school in California, hex bars are everywhere, scattered
about like weapons in an armoury. Later that afternoon I watch first as
NFL hopeful Jake Brendel, a 193cm, 136kg offensive lineman sporting
a UCLA T-shirt and red Viking beard, steps into the centre of one thats
stacked with so many weights, theres no room for collars. He grips the
handles, bends his knees, straightens his back, raises his chin. The bar
elevates and then crashes down, over and over again, like a monstrous
piston. I do the maths in my mind: five 20kg plates on each side plus
the bar itself over five reps means hes lifted over a tonne.
When the 23-year-old drops it for the last time and meanders his
way to a box for a round of single-leg jumps, I ask him if he knew
STEP
STEP
Stand with feet
Take a deep breath
hip-width apart.
Bend your hips back to
lower your hands to grip
the bar, bending your
knees. Your lower back
should be flat. Grasp
the bars handles in the
middle. The big knuckle
of your middle finger
should line up with the
center of the bar. Push
your knees apart.
and brace your abs.

Your chest should point
forward and your eyes
should focus on a spot
on the floor several feet
in front of you. Retract
your neck so you feel
like youre making a
double chin. Now drive
your heels into the floor
as you begin lifting the
bar upward.
Stand up, squeezing

your glutes as you lock
out your hips. Be
careful not to lean
backward and push
your hips too far
forward, which will
hyperextend your lower
back. Keep your back
flat as you bend your
hips back and lower the
bar. Its OK to drop it, but
control its path.
Tank: Pitbull
Shorts: 2XU
Sneakers: Nike
With 90% of
your muscles
engaged, you
can lift more
weight with this
lift than any
other in the gym.
JUNE 2016
MENS FITNESS
81
Most people think speed is

something you are born with, but
its actually something you can
learn, something you can train.
how much weight he was moving. No idea, Brendel says, without

breaking stride. I just do what the man says.
Thanks to the Formula, My Force Awakens

Finally its time for my own Flaherty-run training session. I enter the
weight room, where a portable speaker pumps Lil Wayne as compact
halfbacks, wiry receivers and massive nose tackles rotate between
sets of heavy bench presses and pullups. At 178cm and 84kg, I feel
like a man shrunk in an industrial dryer. But I get to work, kneading
myself on a foam roller in advance of my deadlift session. This is my
first workout of the day meanwhile, Flahertys clients, following
speed drills and a long round of various skill work run by a corps of
position experts, are on their third.
Flaherty puts me through a few low-weight test runs of the hex-bar
and settles on four sets of four reps at 165kg, around 90% of what he
calculates is my training max of 185kg.
The lift feels as balanced and natural as it feels hard and satisfying;
more than anything, I immediately feel the burn in my forearms and
glutes. After a break, Flaherty cycles me through five reps per leg of
single-leg seated box jumps. The rest between sets is way longer than
Id imagined it would be four to five minutes but Flaherty says its
necessary for recovery when youre working with weights this heavy.
He tells me a good target range for the average guy is a Force
Number of anywhere from 1.8 to 2.4, which is a great place to be in
terms of bone density, muscle mass and overall relative strength, to
allow them to do any activity and be at their peak. Im pleased when
Flaherty calculates my Force Number at 2.2, which he says is good.
Now that I know my number and Ive finished my hex-bar session,
Flaherty leads me to the other main component of his workout: the
fine-tuning. He puts me through a series of single- and double-leg
jumps, then shows me some data on a laptop, pointing to a place
where my figures plateau. Somethings out of whack, he says. So he
stands me on the edge of a box and instructs me to balance on one
leg, lowering for three seconds and raising for two, 15 reps per side,
as he watches my range of motion.
Your knees go valgus, he finally says, apparently referring to
the inward rotation that gives me a brief knock-kneed stance on my
descent. Thats why your numbers level off. Well fix this.
Like most trainers, Flaherty is a stickler for form, and he calls
these microscopic movement dysfunctions power leaks. I have
more than a single power leak, including one that stems from an
underdeveloped vastus medialis obliques, otherwise known as the
teardrop-shaped part of the quadriceps that sits inside the knee.
To ultimately improve my hex-bar deadlift, he says, I need to plug
those leaks and restore balance and efficiency of movement with
a series of smaller exercises. (According to Flaherty, the popular
canon of complex bilateral movements, like squats and Olympic lifts,
actually mask those little deficiencies, so its important to look for
them.) So I do a series of stepping exercises using a theraband with
many slow, controlled reps and hip exercises in which I lie on my side
and rotate my legs forward and back, working the hip muscle at the
joint. These controlled, unilateral exercises look to the naked eye like
simple rehab work, but Flaherty assures me Ill soon hate them. Hes
not wrong. During the slow stepping exercises, my body burns and
trembles as I try to balance. Though I detest squatting in general, I
82
MENS FITNESS
JUNE 2016
find myself fantasising about being under the weight of a bar instead
of hovering all jelly-legged. In a back room afterwards, I catch up
with Flaherty again as the athletes around us inhale tonnes of food
and lounge on couches watching a sports show. I still cant get over
how elementary the whole thing seems. Flaherty, with a scientists
confidence, assures me it seems simple only because its so effective.
I can work 90% of skeletal muscle with just one exercise, he says.
That negates a lot of other exercises you incorporate for diversity.
I can add 7kg of muscle to your quads, your glutes, your hamstrings
through single-leg body-weight exercises and make you stronger in all
those other lifts. So if I can do that, do you even need to do snatches?
And Im not the only one who appreciates the simplicity. For
athletes, its really easy because they have a number, Flaherty says.
Like, My strength-to-weight ratio needs to be 3.2 for me to run a
4.5-second 40 for the rest of my life. Marcus Mariota [Tennessee
Titans quarterback] does the hex-bar deadlift programming one day
a week to maintain his number. But hes also doing the Tennessee
Titans weight-room program, which is nothing like mine, but it all
works perfectly.
Theres a unifying aspect to this, he continues. Whether youre
a football player looking to run a fast 40 or just an everyday athlete
looking to be more efficient in distance runs or get through your
workouts easier. When your Force Number improves, almost any
athletic endeavour improves, and at the same rate.
Only once over the course of two days do I see Flaherty bristle.
It happens early in the trip, when I casually drop the phrase
celebrity trainer. He doesnt like the term. His programming is
based on research, he says, insisting that people should listen to him
only because of what hes saying, not because of who he trains. But
then my brain ping-pongs from Seattle Seahawks quarterback Russell
Wilson to Serena Williams.
There are a lot of championships and playoff appearances among
those two. Like Flaherty says: The data never lies.
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THE
EXPERIMENT
1 in 3
people with back
pain reported that
it disappeared
69%
Ph oto g ra p hy B e n K n i g h t / Mo d e l Sa m Rid e r/ Re su l t s fro m Bay re u th Un ive r si t y af te r si x we e ks of EMS se ssio n s
increase
in muscle
endurance
POWER
UP
Wo r k i n g o u t w h i l e
getting your muscles
zapped is supposed
t o m a ke yo u s t r o n g e r,
fa s t e r. M F s M a x
Anderton tests out
electronic muscle
stimulation (EMS).
12%
increase in
strength
(despite the
tiny weights)
JUNE
2016
MENS FITNESS
85
WHAT IS IT?
When anyone mentions electronic
muscle stimulation (EMS), the first
thing that comes to mind are products
marketed with outlandish promises like,
Never Go to the Gym Again! or Get
Washboard Abs While Watching TV!
If you believe those claims and buy the
products, youre in for an unpleasant
shock. However, EMS where the
muscles are stimulated by an electrical
current channelled through pads or
clothing in contact with the skin does
have beneficial effects: its long been used
by athletes to build strength, with current
advocates including Usain Bolt and the
German national soccer team.
Now, classes using the technology are
popping up in gyms around the country.
Rather than peddling the ludicrous
idea that you can simply whack on
some pads, twiddle some dials and get
shredded while lounging on the sofa, they
combine EMS with a HIIT-style session.
A Tron-effect suit sends electronic waves
through your abs, back, chest, thighs,
glutes and biceps while you train, adding
extra resistance to movements and
enhancing contractions.
THE METHOD
When we use our muscles voluntarily,
our bodies try to conserve as much
energy as possible to prolong endurance.
This was great for cavemen, who might
have needed to chase their dinner for
hours at a time. For someone who wants
to get as much out of their lunchtime
workout as possible? Not so much. But
in the 1950s, a Soviet scientist named
Dr Yakov Kots presented evidence that
applying electricity to muscles overrides
that natural energy-retaining mechanism,
causing all the motor neurons to fire
at once and creating up to 30% more
tension in the muscle.
The creators of the class I will be
doing claim that this enhanced muscle
engagement and the extra work required
to perform the exercises, makes a
20-minute class as effective as 90 minutes
of conventional training. Visible results
are expected after just four sessions, with
only two sessions needed a week. But can
it really be as easy as all that?
THE TEST
Although instructor lvaro Surez comes
across as friendly he has a sports science
degree and years of experience with EMS
its hard not to feel intimidated. After all,
this man is going to be administering ever86
MENS FITNESS
JUNE 2016
MF submits to the
gentle torture
of an EMS class.
increasing waves of electricity to my bo

for the next 20 minutes.
Intimidation is replaced by mild but
genuine fear as MF is given skintight
shorts and a top to change into. Next,
a warm, damp vest and bottoms (to
increase conductivity) are put on,
strapped up and connected to the EMS
machine. It feels weird, but theres no
turning back now.
Classes are done solo or in pairs, and
Surez starts with a gentle warm-up of
jogging on the spot. He introduces the
electric pulses and it actually feels
pretty good. Like being tickled on the
inside. Things ramp up as we move on
to star jumps followed by squats. All
the time Surez is asking me if its OK to
crank up the power. Every time, I say ye
Soon, its not so pleasant any more.
As the power of the waves increases,
even simple movements become
harder to perform. The sensation of the
electricity isnt painful as such, but the
way it contorts your body feels totally
bizarre. About halfway through the first
session Im doing squats into overhead
presses and seriously struggling to exten
my arms at the top of the movement. Th
dumbbells are 2kg.
The final set of exercises are abs-base
You have never felt the pain of a plank
until youve done it in an EMS class.
Its almost easier because your body is
electronically manipulated into holding
the position, although the vibrating
sensation on my lower abs is intense.
The session ends with me lying on my
back as my whole body is shocked with
gradually reducing intensity. Its like an
electronic massage; a pleasant way to end.
THE VERDICT
Having once been one of those fools
who hoped to get a six-pack by strapping
myself to what was essentially a ninevolt battery (in my defence, it belonged
to my brother), I was sceptical at first
of EMS. Then I looked into the science.
Clinical studies from universities around
the world have shown that not only does
it offer the strength-building benefits of
fully engaging muscles as Kots discovered
in the 1950s, it can also help with injury
rehabilitation and problems such as
incontinence and back pain.
Luckily, I dont suffer from either of
those, but gym director, Tom Chance,
does (back pain, not the other one) and
claims that just one class alleviates it for
him for up to two weeks. Class regular
James Selkirk, 34, has had lower back
problems over the years. EMS allows me
to work with an intensity I would never
normally be able to achieve, he says.
Its improved my strength and stability
without leaving me in agony afterwards.
Thats not quite my experience.
When
lightning
strikes
SpeedFit
speedfit.com.au
Improve muscle
growth and power
GOAL
In Australia, SpeedFit
is currently the most
popular network of
EMS personal training
studios.
They use a powerful
combination of
whole-body electrostimulation with a set
of static and dynamic
exercises that target all
major muscle groups
simultaneously. There
are no weights used at
SpeedFit gyms, which
makes the workout low
impact even at intense
muscle contractions.
In many ways its like
lifting weights, without
the weights.
Depending on your
level of fitness, your
workout may be either
extremely gentle,
performed standing
still, or very intense,
with strong muscle
contractions and
dynamic exercises.
A 20-minute EMS class is

as effective as 90 minutes
of conventional training.
sessions was so severe I could barely lift

my arms, while the pain in my glutes
made me do involuntary old-man grunts
when sitting down or standing up. And
my body is used to heavy squat sessions,
hill sprints and other intense exercise.
The aches lessened as the weeks went
by, proving that my previously underused muscle tissue was getting used to
regular activity. After eight EMS sessions
I can go heavier with overhead presses
than I could before, and I now also hold
planks for over two minutes (my previous
record was 1min 55sec).
So it seems there are major physical
benefits to EMS, without even touching
on its power to hasten recovery from
injury. And because you only do two
sessions max a week its great for the
time-poor. I also liked the fact classes
are small; one or two at the most, which
means guys who are self-conscious can
work out without fear. Overall, Id say
EMS is definitely worth checking out.
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9
9 Technique advice Score: 9 / 10

JUNE
Rehab
Does it deliver?
Electrodes make
muscles contract to
boost blood flow and
speed up recovery
after exercise, or
stem muscle atrophy
following injury all
while you sit still.
Pommy snowboarder
Jamie Nicholls swears
by it after treatment
for ruptured knee
ligaments.
The breakdown
9For any tness level
9Lose fat
Build muscle
9Get stronger
A six-pack
Does it deliver? Slap

this on your midriff,
whack it on full blast
and you can get
ripped like Arnie while
watching Predator
on the sofa. Right?
Well, some trials show
successful results,
but we wouldnt
recommend using
it as a replacement
for training.
2016
MENS FITNESS
87
DA PPER
SNAPPER
Baking fish is by
far one of the
healthiest
cooking methods.
(Here: a red
snapper with
brussels sprouts.)
It also keeps fish
moist and cuts
down on any fishy
smell in the
kitchen.
TH
E
F I
G
T
GU UY
S
ID
E
TO
The smartest and most affordable ways

to incorporate the worlds greatest lean
protein into your daily diet.
By Nils Bernstein
Photographs By Travis Rathbone
F A C T N O . 1 : You need to eat fish. Its high in protein, low in calories, and contains a lot less
fat than meat (and its often the best type of fat: heart-healthy, muscle-building omega-3s).
But you already know that which, unfortunately, doesnt change Fact No. 2: You rarely eat
fish. Maybe youre lazily committed to being a master of the cheap post-workout chicken
cutlet. Maybe you find that cooking flathead or John Dory is just too expensive, too involved,
too temperamental. (Back to chicken!) Or maybe youve confined your fish eating to
restaurants, where youre likely consuming it the wrong way. (Well show you the right way.)
But dont worry, dudes, we got you. Bearing in mind todays mind-boggling array of
farmed and wild fish, weve reached out to some of the worlds top fishmongers, chefs
and ichthyologists (fish scientists) to seek out the easiest ways for you to incorporate more
fish into your daily diet. These include the best ways to prep fish quickly and simply at home,
how to pick a luxury chef-approved tin of tuna that isnt bone dry and which questions to ply
your waiter with to guarantee he brings you the freshest, healthiest-cooked catch.
Because theres no way to get around Fact No. 3: Eating more fish will add not only muscle
to your body but also years to your life.
THR EE FISH YOUR E

NOT A LLOW ED TO
B U Y. E V E R .
For the sake of your central nervous system.

(And also for the safety of the planet.)
The Five Best Value Fish

to Buy at Your Market
No one should ever spend $50/kg on flathead
BLUEFIN TUNA
Known as hon-maguro at the sushi bar, these fish
are being perilously overfished due to Japanese
demand. Bottom line: Theyre tasty as hell, but if you
eat them youre probably going to hell.
ORANGE ROUGHY
The endangered orange roughy, whose mild flavor
is easily matched by any number of sustainable
options, is a bottom dweller caught by trawls huge
nets that disturb important parts of the ocean floor
and catch large amounts of by-catch.
SHARK
These top-chain predators crucial to the marine
ecosystem are preyed on by trawlers, fishermen
hunting them for shark-fin soup, and individual
arseholes. Also, shark meat is high in mercury
which can damage the central nervous system
and is particularly dangerous to pregnant women
and children.
90
MENS FITNESS
JUNE 2016
delicious and
oftentimes a fraction
of the price, says
fish restaurateur Ian
MacGregor.
If you like your fish
mild and sweet, go
for Leatherjacket
(typically about $10/
kg). Cook whole (six
minutes each side) then
add red wine vinegar
and rosemary leaves
to the crunchy bits for
a tasty sauce which
perfectly complements
the fishs firmer
texture. Skate
(roughly $8/kg), is
a stingless ray
whose meat comes
from its wings.
People tend to stay
away from skate due to
its stringy appearance,
says MacGregor, but
flavour-wise it stacks
up against any sole or
flounder and is always
at a far better price
than 95% of the fish
in the case.
If you prefer your fish
darker and oilier and,
if youre a lifter, you
should, since they
come jammed with
more omega-3s
then MacGregor
recommends Spanish
mackerel (close to
$25/kg), a mild-tasting
fish thats high in
omega-3s and vitamin
D, and is more elegant
than beefy tuna
steaks. Its one of my
favourites, he says.
Its consistently
available and versatile:
You can bake, broil,
poach or grill it; it
stands up to almost any
sauce; and its delicious
just sprinkled with sea
salt and lemon.
Fish-eating trends
come and go it wasnt
that long ago flathead
was considered a poor
mans dish. Blackfish
also known as
Luderick (about $8/
kg), is also deserving
of a dinner table
comeback. Its softer
white flesh is easy to
eat either grilled or
fried. Batter it with
plain flour and tumeric
for a tasty twist.
Eastern Coast
Whiting ($7-$15/kg) is
another unsung hero
that can be eaten whole
(scaled and gutted) and
deep-fried for an
excellent starter.
Fo o d s t y l i n g by Suz a n n e L e nze r; Pr o p s t y l i n g by We n d y S c h e l a h / Ha l l ey Re s o u r c e s; Il l u s tra ti o n s by Jo e M cKe n d r y
The fish
sold in your
local market
can be
broken down into two
basic categories: Flat
fish, like flounder, sole
and flathead, which
have lean, white flesh
and a delicate flavour,
and are ideal for fish
novices; and round
fish, which are broken
down by their relative
richness. Theres oily
fish dinner-party
staples like salmon,
trout and mackerel,
which have sharper
tastes that fish
connoisseurs love
and leaner white
fish, like John Dory,
cod, snapper and
barramundi, which
are milder and more
versatile.
Taking into
consideration taste,
health benefits and
price, which fish lend
themselves to the most
idiot-proof cooking?
As delicious as
expensive fish like tuna
and swordfish and can
be, there are always
other species available
that are equally
22.5
GRAMS PROTEIN
IN ONE 100G
SERVE OF BR EAM
LOOKS
M AT TER
When shopping,
pick fish with
shiny skin; no
bruises; firm, taut
flesh; bright red
gills; and clear
eyes.
JUNE 2016
MENS FITNESS
91
Become a Master Fish

Chef with Just Three
Essential Cooking
Techniques
TECHNIQUE 1
THE BAKE
Baking is simple,
foolproof and
mess-free. Its also
easy to do a large
quantity at once, it
doesnt stink up the
kitchen, and its
healthy because
little extra fat is
needed (in fact, you
can get away with
using no oil at all).
Plus, pretty much
any fish can be
baked (just adjust
the time based on
thickness). To start,
try the instructions
below to bake a)
salmon with lemon
and dill; b) branzino
with lime and basil;
or c) rainbow trout
with orange and
oregano.
INSTRUCTIONS
Gently toss 500g
How to Order Fish in a Restaurant

Ask these four
questions to learn if
your snapper is really
bream and why you
dont want it braised.
1. What country is the
fish from?
92
MENS FITNESS
Though its a myth that

all fish farms are bad,
wild-caught fish are
almost guaranteed to be
healthier, to have been
harvested in season,
and to have caused less
environmental damage.
(Btw, Atlantic salmon
is never wild caught
and is always farmed,
no matter what a pushy
server might claim.)
Great buzzwords
to hear: Hook and line,
hand line,
pole, troll, jig or
spear gun.
3. Is this fish really [_]?
Fish fraud is real. In the

conservation group
JUNE 2016
Oceanas DNA studies

on restaurant fish, for
instance, 67% of 82
wild salmon samples
were actually farmed.
For the sake of your
wallet, know that
snapper may really
be bream, mahi mahi
could be yellowtail and
cod could be whiting.
TECHNIQUE 2
4. Hows it prepared?
THE POACH
Pan fried and braised

fish will be swimming
in too much oil, and
too much butters a
lock for fish cooked in
a pan or served with
sauce. Best bets:
Grilled, baked or ovenroasted, with sauce
on the side.
Poaching is one of
the healthiest ways
to cook fish, and
also keeps it from
drying out or
stinking up the
kitchen. Poached
fish can be served
hot, cold or at
INSTRUCTIONS
Place fillets in a wide

saucepan with just
enough vegetable or
chicken stock to cover
them (or you can make
a quick poaching liquid
by boiling water with
some carrot, celery,
onion, herbs, salt and
a splash of white wine,
then straining). Remove
the fish to a plate, and
heat the liquid over
low heat until its
steaming but not bubbling
(youre ideally just trying
to keep it below a boil).
Return the fish to the
pan in a single layer and
cook until it flakes easily
with a fork, about 10
minutes. Poaching is very
forgiving, so dont stress.
TECHNIQUE 3
THE GRILL
Using only a light
brushing of oil to
prevent sticking,
grilling is
superhealthy
and results in a
concentrated fish
flavour. Its ideal
for whole fish or
skin-on fillets and
steaks; firmer fish,
like tuna, salmon,
mahi mahi and
snapper work best
just be sure all
are of the same
thickness, for
even cooking.
INSTRUCTIONS
Make sure the grill is

clean, well-oiled, and
blazing hot. Pat fish dry,
then lightly oil both the
skin and the grill. Gently
place the fish on the grill
and let sit dont nudge,
or itll stick for about
3 minutes (check after
2 minutes to see if it
releases easily), then flip
and cook, with the grill
covered, another
3 minutes.
shutterstock
The answer says a

lot about quality and
flavour. If youre told
its from Australia or
New Zealand or a
fish-friendly place like
Canada move on to
the next question. If its
from Asia, think twice:
Theres a higher risk of
fecal matter and drug
residue in its farmed
kind; and for catching
wild fish, deplorable
tactics are often used.
2. How was it caught?
of fish fillets with two

tbsp each olive oil, any
fresh citrus juice and
any minced herb. Salt
and pepper to taste.
(For even more flavour,
add some minced garlic,
sliced onion, grated
ginger or chopped black
olives.) Wrap fillets
in parchment paper
(folding edges so it
doesnt leak), or place in
a tightly covered baking
dish. Bake in a 200 oven
12-15 minutes (denser
fish and thicker fillets
will take longer), or until
it breaks apart easily
with a fork. Dont stress
about overcooking
sealing in the juices like
this keeps it moist.
room temperature.
Best fish for
poaching: salmon,
barramundi, trout,
cod and snapper.
Six Really Great Pre-packaged

Fish That Are Also Great for You
T H E O N LY WAY T O
E AT T I N N ED T U NA
Whether its headed for a salad or a sandwich,
heres the the right (mayo-free!) way
of prepping it.
Every bodybuilder
knows theres
nothing drier than
tuna out of a tin.
And theres gotta
be a better way of
prepping it than
drenching it with
mayonnaise.
Good news:
There is! First,
buy a couple of tins
of olive-oil blend
tuna. (Oil-packed
tinned fish have
better texture and
flavour.) Heres the
ultimate recipe for
any tuna sandwich
or salad.
(TH AT A R ENT SA R DINES)
HOW TO PR EP
YOUR TUNA
Mix together:
2
95g tins oil-packed

tuna, well drained
tsp extra-virgin
olive oil
tsp fresh basil,

chopped (can also use
parsley or tarragon)
stalk celery, diced
tsp black olives,

rinsed, pitted and
roughly chopped
tsp capers, rinsed

and roughly chopped
tsp lemon juice, to

taste, and/or salt,
to taste
DIRECTIONS
Lather tuna on
whole-grain bread
or dollop on greens.
THE MOST
V E R S AT I L E
HOMEMADE
C O C K TA I L
SAUCE TO SPICE
UP SHELLFISH
O R P OAC H E D
SALMON
MIX TOGETHER:
cup tomato sauce

1 tbsp
horseradish,
to taste
1 tsp
Worcestershire
1 tsp
freshly squeezed
lemon juice
/ 8 tsp
Tabasco sauce
King of seafood
Cook up restaurant-quality fish in your own kitchen, and seriously
impress that hot new chick youre dating! Ocean Chefs seafood is
easy to prepare and can be paired with salad or vegies for a quick,
healthy and tasty meal or something a bit more substantial. Try the
salmon, barramundi or yummy tuna steaks.
oceanchef.com.au
Convenience and taste

Strapped for time but still need to get a truckload of omega-3s,
fibre and protein into your diet? Tassal has just launched its salmon
snacking range comprising three tasty salmon combinations: Salmon
& Quinoa, Salmon & Beans and Salmon & Rice. Tassal uses Tasmaniangrown Atlantic Salmon, so its chocka with vitamins and nutrients.
(tassal. com.au)
Open a tin
Fo the most succulent,
least-dry tinned
tuna, make sure its
labelled oil-packed.
HOW TO BUY
F IS H W I T H O U T
GET TING
FILLETED
xxxxxxxxxxx
Here are the five

things you should
always do and say
when you deal with
your neighbourhood
fish shop.
CHEF TIP!
If youre grilling, dont worry about fancy sauces. Lemon, olive oil, and
hot sauce are all you really need, says executive chef Ben Pollinger.
Though the sweet, sour and herbal notes
of fresh salsa also really complement the charred flavour of fish.
The skin test
The smell test
The inquisition
The colour test
The extra mile
Look for translucent
Always ask to smell
If you ask about a
To test if a fish is
Never feel guilty
flesh on every single

fillet if the flesh
is opaque, beige or
white, its been burnt
by contact with ice and
water, so it will have
less flavour, juices and
texture, says Michelinstarred chef Eric
Ripert, whose new
memoir, 32 Yolks: from
My Mothers Table to
Working the Line , hits
shops later this year.
the fish before buying.

The pros do this, so
dont be ashamed to do
it, too it will alert your
fish-seller right away
that you know fish,
says Ripert. It should
smell of a light breeze
on the clean ocean in
the early morning. If
it smells too fishy, it
isnt fresh caught, so
bacteria has already
gone to work on it.
fishs history, and the

seller replies, Its $15
a kilo, walk out, says
restaurateur Vinny
Milburn. A fishmonger
who gives a shit about
his fish should know
where and when it was
caught, when it came
in everything about
the chain of custody
on the way to his shop.
getting close to its

use-by date, look for
discolouration; brown
or yellow edges and a
spong y consistency
indicate an ageing fish.
Clear eyes are also key.
They fade quickly to a
dullish grey after being
kept in ice for too long.
asking a fishmonger
to remove the bones
from a fish its his
job, says Ripert. And
definitely do it for
a couple of homecooked fillets. Sure,
bones may add a little
bit of flavour, but its
not enough to warrant
the effort. And you
have the benefit of not
fighting with the bones
in your mouth.
JUNE 2016
MENS FITNESS
93
True Grits militarystyle obstacles (left

and right) and the
hardcore challenge
of Suck It Up
Buttercup (bottom
left) require high levels
of fitness, sociability
and mud love.
W H E T H E R YO U R E A M U D J U N K I E O R A N O B S TA C L E C O U R S E V I R G I N , M A K E S U R E YO U
RISE TO THE CHALLENGE WITH OUR EXPERTS TIPS.
Will doing
OCRs make
me fitter?
T H E Y V E D O N E T H E H A R D YA R D S
The Experts
96
The Coach
The world number one
Adam McNamee, 39
The co-founder of
military- inspired obstacle
challenge True Grit, he
spent 15 years in the
Australian army the
last 10 as a Special
Operations Commando
in Afghanistan, Iraq and
Timor-Leste.
Jon Albon, 26
Ultra-fit Albon was the
winner at the US-based
Spartan and OCR
world championships
in 2014, won Tough Guy
and defended his global
title last year and spent
most of 2015 ranked No1
in the sport.
MENS FITNESS
JUNE 2016
The best thing

about obstacle
races, says True
Grit co- founder
Adam McNamee, is
you dont need any
fancy equipment or
training apparel; its
about getting a
group of friends
together and
pushing yourselves
against the
elements.
You build such
a rounded fitness
a caveman
fitness, adds world
champion racer Jon
Albon. Theyre a
throwback to being
active as a kid,
turning park walls,
benches and trees
into impromptu
assault courses.
Theyve also helped
the 26-year-old
Albon with his
other passion,
mountain
ultramarathons,
suggesting they
can enhance rather
than harm your
cardio. Its not
like running
marathons where
the main object is
the time you finish
in, says Albon.
Youre chasing
experiences, not
PBs, so theyre
always fun, always
exciting.
McNamee echoes
that sentiment;
True Grit events are
tailored around
some of Australia's
most iconic
landscapes and
backdrops, which
helps produce
a unique and
more individual
experience on
the course.
But will I
survive?
In five years of
Tough Mudder
theres been one
fatality, an
accident that
occurred at the
2013 Mid-Atlantic
event in West
Virginia despite 75
paramedics and
rescue divers
being onsite. To
put that in context,
28 runners died
during marathons
between 2000 and
2009, according to
the American
Journal Of Sports
Medicine (most due
to heart problems).
That doesnt
mean theres
nothing to beware
of. Obstacle
courses exploit
your fears. Some
people play them
down. Albon
relishes them.
They make you
feel alive,
he says.
I did one in
January [the
northern
hemisphere
winter] in
England so it was
extremely cold.
There was
actually ice on the
water where you
swim, says Albon.
Logs crossed the
route so I had to
dunk my head
under repeatedly.
It was a shitstorm
of hypothermia.
But facing these
challenges is what
keeps people
coming back for
more. Afterwards
you feel you can do
anything," Albon
adds. It's such an
escape from just
sitting in front of
your desk.
So how do I train
for one?
Ifyouonlydotwothingsit
shouldbetogorunning
andbouldering,says
Albon,whosetup
onlinetraininghub
obstaclecourse.training
withfelloweliteOCR
athletesRyanAtkinsand
MattMurphy.Climbers
haveincrediblestrength
comparedwiththeir
bodyweightandarelight
enoughtorunfast.
McNameesaysattacking
obstaclesisallabout
upper-bodyandcore
strength. Tothatend,he
suggestsavigorous
bodyweight regimeif
youcantmakeittothe
gym.Chinups,pushups
andsquatswill targetyour
upper-bodyandcore.
Mountainclimbersand
plankholdswillalsohelpin
building a good baseline.
And childrens
playgroundsprovide
goodobstaclesand
monkeybars.
When training,itsagood
ideatousethetreesthat
markyourrunasmarkers.
Pickoneinthedistance,
sprinttoit,do30seconds
ofexercisethen jogto
thenexttree.
Varyyourrunning,
addsAlbon.Dolong,
slow,fastandshort
sessionsondifferent
terrain,especiallyongrass
andtrails.Giveyourself
atleastthreemonthsto
trainfor anOCR.Know
whatdistanceyoure
takingonandbuildup
toit gradually.
Albon sayspumpingup
mirrormuscleswillnot
getyoutothefinishline.
Beautifulbodiesarerarely
themostfunctional,says
the179cm,65kg world
champion.
GO HARD NOW
True Grit 2016

Sydney, June 11
Brisbane, August 20, 21
Perth, October 29, 30
Head to truegrit.com.au
to enter.
What's the best

thing to wear?
shutterstock
Race entry fees are

steep enough without
forking out on NASAconstructed bodysuits
and Q-level gadgets.
Albon suggests using a
GPS watch will ensure
you know the distances
youre capable of
covering on training
runs, but the truth is,
your kit will be so trashed
by the finish line that the
less precious you are
about it the better.
McNamee says
wearing what you train
and are comfortable in
is important because
ill-fitting kit will cause
friction and blisters. He
recommends long pants
or compression tights to
avoid knee grazes and
wear on the calves.
Gloves are also worth
considering, he adds.
They protect your

hands when moving
along the ground or
climbing rope-type
obstacles.
If you are running for a
good cause beware the
comedy onesie, which
converts into a humansized sponge. Remember
to bring wet wipes ,
antibacterial hand wash
and gumboots to wade
through the lagoon-like
conditions that can
quickly form around
the showers.
Albon doesnt race
without a neoprene hat
and advocates a solid pair
of trail running shoes
above all. The VJ Sport
Irock shoes are the
best Ive found, he says
of the designed-fororienteering runners.
If you're slipping around
the course, you're
wasting energy.
MF TOP PICKS
The best obstacle course races
P h o t o g r a p h y To u g h G u y, J a c q u e s H o l s t / To u g h e s t / s h u t t e r s t o c k
How do I
prepare for
the mud, ice
and shocks?
A lot of obstacle
races boast of
their zapping
contraptions,
which sound
terrifying but
dont be put off.
Amperage is the
key unit to note
when it reaches
your skin, and
these shocks score
around ten amps
on a par with
getting Tasered.
Unpleasant but not
life-threatening.
It hurts most
when people run
through with their
eyes closed and get
tagged in the head,
says Albon. The
alternative? Man
up, he says bluntly.
Pain is perception.
Accept its going to
sting a little and
suck it up.
Nothing can
prepare you for
shocks, adds
McNamee. But
activities like
cold-water
immersion in cold
ocean water can
get your body used
to ice bath-type
obstacles.
Albon says you
can learn much
from running
outdoors. Run
with wet feet, get
used to running
with little stones
in your shoe.
Should I
carb-load the
night before?
Even among
marathon
runners, dosing
up on stodgy pasta
and potatoes
isnt the accepted
wisdom it used
to be, and in OCR
the approach to
nutrition tends to
be more relaxed.
Albon prefers to
follow a normal
diet and keep his
race nutrition
simple. Before the
event I have things
that dont repeat on
me like porridge,
bready food like
a cinnamon bun.
Clif Bars are great
because they
give you a steady
release of energy.
He recommends
you eat two hours
before so youre
neither full nor
hungry on the
start line.
During the race
its easy to follow
the marathon
template and
load up on lots
of bananas,
energy drinks
and bars, but
bear in mind the
distance. Albon
will only have fastabsorbing gels
for a quick boost
if racing over an
hour, and avoids
solid food unless
its more than
six hours.
True Grit
Suck It Up Buttercup
truegrit.com.au
Ex-Special Forces commandos devise the True
Grit courses based on their experiences serving
in war zones. There are more than 30 obstacles
to knock off over 10-12km and the emphasis is on
tackling the obstacle and testing mental strength.
centauroutdoorevents.com.au
Not for the soft or faint-hearted, this is an assault
obstacle course over 8km with 40-plus obstacles
and action stations located near a scenic vineyard.
The event takes place on Saturday, May 21, at Bago
vineyards, Wauchope, NSW.
Are these
events about
winning or just
taking part?
Not every
obstacle course
is designed to be
raced. McNamees
True Grit offers the
24-hour Enduro,
which doubles as
the Australian
Obstacle Long
Course Titles, and
is for guys who
want to test
themselves
against the best.
But for the majority,
McNamee says, Its
all about the social
interaction of
getting together a
group of people and
doing a challenge
which takes you
outside of your
comfort zone.
If you do want to
know your final

standings, pick
events that use
chip timing and
if you reach a
point where youre
eyeing a place at
the OCR world
championships,
make sure your
race is a qualifier
for the main event.
To improve your
chance of hitting
the front you need
to ramp up your
running and
climbing levels.
Join a club for each
thatll help you
build a good base of
cardio and grip
strength to get you
between and over
any conceivable
obstacle.
If youre in a team,
agree on your
expectations
before you start.
NO LIMITS
TRUE GRITS TOP 4 TRAINING TIPS

Get in nick for True Grits military-inspired obstacle course. Here are four of their challenges and how to train for them.
Commando Crawl
Great Walls
Traverse Ropes
A Frame
You need a rock-hard core to

crawl under barbed wire. Get low
and use your arms to propel you
forward. Planks (3x1min);
and mountain climbers (20/leg)
To scale the 3m wall, sprint at

it, plant your foot 1m up the
wall, then grab the top and pull
yourself up. Pullups and
chinups (3X6)
Swing your body up and lock

your legs over the rope, which is
suspended between two points.
Supine inverted rows (incline
pullups): (3x15)
Climb up the 4x4m scrambling

net, over the top and back
down, keeping hands on vertical
rope and feet on horizontal.
Pullups (3x6); situps (4x20)
JUNE 2016
Decide how fast

you want to go,
wholl set the
tempo and wholl
be the base of the
human pyramid
to scale steep
walls.
Working on
technique for the
trickiest obstacles
will help and, for
certain races,
Albon highlights
the importance of
tactics. Choose
strategic races
where you can get
the edge over those
faster or stronger
than you, he says.
Some events have
long and easy or
short and hard
lanes and you can
qualify to get a
higher start
position, while
others have
punishing burpee
forfeits if you
mess up.
If first place
rather than
friendship is your
goal, get yourself
in the elite wave
and dont stop to
give anyone a leg
up. But be warned:
most of these
races prioritise
teamwork over
finish times and
you might come
unstuck if you go
it alone.
MENS FITNESS
99
running
injuries
Runners at every distance have one thing in common malfunction. Here are the
most common pitfalls and their last-gasp xes.
By Matthew Ray & Sam Rider
tudies continually show running is the best form of exercise

for improving cardio endurance and losing weight. Its also
incredibly good value: all you need is a pair of runners and a bit
of get-up-and-go. The only downside is that regularly pounding
the pavement can damage legs and feet, especially if form is not
correct or previous injuries become irritated. Blisters, strained
hammies, plantar fasciitis, runners knee and Achilles tendinitis
are common afflictions for everyone from Sunday joggers to
hardcore distance runners. On top of that, there are the associated
problems of hydration, runners trots, over-training and the
flu. To help you smash your first 10k, marathon, ultra-marathon
o
some of the worlds best sports medicine experts to come up
with strategies for both avoiding and dealing with the aforementioned complaints, so that you
can enjoy competing without worrying about whether youll be able to walk for weeks afterwards.
Take on board their tips and you will achieve that injury-free PB youve been gunning for.
danny bird
100
MENS FITNESS
JUNE 2015
THE
MF MANUAL
PART 1
RUNNING
Feat of strength
No matter the
shoe, if your legs
arent prepped
right, your racing
will suffer.
10K
W i t h o u t t h e r i g h t t ra i n i n g , t h i s m i d d l e - d i s t a n c e r u n c a n s t a r t t o w e a r d o w n yo u r j o i n t s a s m u c h a s yo u r f u e l r e s e r ve s .
Fraction too much friction.

Running on hard surfaces
is a killer for knee joints.
Your legs fail

first
A 10K is a test of
muscular strength
as well as fitness.
THE FIX
Lift relatively
heavy weights
for five to eight
reps, says Nick
Grantham,
author of The
Strength Bible.
Do two weekly
30- to 45-minute
sessions of squats,
deadlifts, chest
press, pullups and
rows. Drop to once
a week in racing
season.
NUMBER CRUNCH
Runners knee
Chafing
Early fatigue
A nagging pain
under the kneecap
that comes on
during a run, or
afterwards when
bending your
knee or walking
down stairs.
You discover midrun that your shirt

has rubbed your
nipples bloody.
Despite pushing
yourself in
training, you
always get tired
at the same point.
Chances are youre
doing too much,
too soon, says
running coach
Thomas Schwartz,
co-author of Build
Your Running
Body.
THE FIX
Its caused by
irritation of
the cartilage,
especially from
running uphill,
says orthopaedic
surgeon Al-Amin
Kassam. The key
exercises to fix
it are those that
strengthen the
quad muscle. This
helps the kneecap
run smoother in the
groove in the front
of the knee. See
box, below.
THE FIX
Wear kit made with

wicking fabric
that moves sweat
away from the
skin. Also, do what
long-distance bike
riders do, and rub
anti-friction cream
on sensitive areas
before your run.
Use Sportiques
Century Riding
Cream (probikekit.
com.au).
TR ACK YOUR
PROGRESS
Garmin
Fenix 3
TheFenix3isequipped
withafullrangeof
multisportcapabilities,
includingadvanced
fitness,hiking,
climbing,snowsports
andtrailrunning:
perfectfor monitoring
runningproficiency.
garmin.com.au
THE FIX
Be consistent.
You improve your
cardiovascular
system by
increasing
the long-term
demand, says
Schwartz. Find a
realistic number
of steady-state
runs you can do in a
week and stick to it.
PRO TIP!
Quad care
Use this plan as you unwind at home to stretch and strengthen your thigh muscles.
AVERAGE AMOUNT
OF CALORIES
BURNT DURING
A FLAT-OUT
10K RUN.
Groove your kneecap
Massage away the tension
Sofa-stretch your quads
Strengthen your VMO
With your leg straight on the sofa

and muscles relaxed, gently push
your kneecap to the left for ve
seconds, then right, ve times.
Use your palm or thumb to knead

sore knots in your thigh until the
pain starts to dissipate.
From the bottom of a lunge with

your back foot on the sofa, push
your hips forwards to stretch for
60-90 seconds.
Bolster your knee support with 1

squats. Lower for ve seconds,
come up a quarter of the way,
drop back down, then up. Hit 2 x 12
strict reps.
getty
102
MENS FITNESS
JUNE 2016
marathon
Yo u r c a l l : d ra g yo u r s o r r y a r s e a r o u n d 4 2 k m a n d b e b e d - b o u n d f o r a w e e k o r t a k e i t i n yo u r s t r i d e .
Heel be right.
Plantar fasciitis can
strike runers with
high arches or flat feet.
The flu
Heavy training
floors the immune
system, leaving an
open window for
infection.
THE FIX
In this situation,
time off is more
valuable than
kilometres in
the legs, but
your diet can
boost immunity.
Nutritional advisor
Anthony Nyman
spruiks a diet rich
in antioxidants.
Add blueberries
to your porridge,
broccoli beside
your main course,
green tea in your
mug and cayenne
pepper sprinkled
wherever you can,
he says.
NUMBER CRUNCH
Plantar
fasciitis
This is the most
common cause
of heel pain in
runners, says
Kassam.
THE FIX
Prevention is
better than cure.
If you have a
high arch or flat
foot, you may
need shoes with
supports, says
Kassam. For a
simple remedy,
try rolling a bottle
of frozen water
underfoot. You
can also pull back
on your big toe to
stretch it out.
Runners trots
Tight IT band
It can strike at
any time just
ask poor Paula
Radcliffe who
had to relieve
herself on the
route during the
2005 London
marathon.
A tight IT band,
which causes
debilitating pain
up the side of the
thigh, is a common
banana skin for
runners.
THE FIX
A food journal can

help you identify
what food or drink
tends to make
you get the runs,
says Grantham.
Write everything
down. And if
youre especially
concerned, plan a
route that includes
a working dunny.
S TAY I N G P O W E R
Endura
Rehydration
Performanc
Fuel
Containssodium,
potassium,calcium
andmagnesiumto
replaceelectrolytes
lostinsweatand
maintainactive
hydration,soyou
cansurgethrough
tothefinishline.
endura.com.au
THE FIX
The foam roller

may become your
best friend, as
massage pressure
gives relief.
The IT band goes
from your hips to
your knees, so if
you have a weak
core, it has to work
harder, putting
more stress on it,
Kassam says.
Do side planks,
V-sits and walkouts to strengthen
your core.
PRO TIP!
The Bonk
Also known as hitting the wall, this usually kicks in at around 30km. After hitting his wall hard at the New York Marathon, scientist Benjamin
Rapoport found a way to handle the effect. Use his tips, and visit endurancecalculator.com to work out your pace and carb loading targets.
MILLILITRES OF
WATER YOU NEED
TO DRINK EVERY
2O MINUTES
FOR A SUB4-HR MARATHON.
Load up on calories before
Allow minor dehydration
Limit the gels during
Meet the bonk
What you eat 12 to 36 hours before

your run provides your main fuel.
Load up on starches such as rice,
pasta and lots of bre.
A slight H2O decit can enable

your body to run with greater
efficiency because its metabolic
engine is driving a lighter load.
Avoid eating during the race so

your blood ow isnt diverted to
your stomach. One or two
glycogen gels at around halfway
is OK.
Go on a long run at marathon

pace to learn how it feels, how to
spot it coming and what nutrition
can keep it at bay.
JUNE 2016
MENS FITNESS
103
ultra marathon
I f yo u ve g o n e t h i s fa r, yo u re p ro b a b l y a r u n n i n g a d d i c t a n d yo u d o n t wa n t t o g o c o l d t u r key, s o d o d g e t h e s e a i l m e n t s .
Dry run.Water
intoxication is common
in desert events.
Running
overload
If youre
training for an
ultramarathon,
getting lots
of kilometres
under your belt is
unavoidable, right?
THE FIX
Include variety
in your training,
advises Pete
Magill, author of
Build Your Running
Body. Swap the
occasional long
run for a bike ride,
row or swim to
keep your cardio
up. Multiple
paces over
multiple terrains,
especially grass
and trails, will
help you develop
a stronger stride.
Achilles heel
Water
Intoxication
Achilles
tendinitis includes
inflammation
and requires rest
to heal. Achilles
tendinosis is more
prevalent but
doesnt produce
inflammation.
You can drink too

much water when
running a long
distance. Symptoms
run from dizziness
and nausea to
unconsciousness,
seizures and death
from brain swelling.
THE FIX
THE FIX
R&R for tendinitis

and exercises for
tendinosis. Magill
recommends this
rehab exercise: Sit
in a chair, wrap a
resistance band
around the arch
of your foot and
hold it taut. Then,
swivelling on
your heel, pull your
foot left to its full
range, then right,
then forward 10
times each.
Because some of the

symptoms match
those of dehydration,
note how much
youre drinking per
hour US Track
and Field advises
no more than 400800ml. Drink
diluted electrolyte/
carbohydrate
drinks, says sports
nutritionist Anita
Bean.
Blisters
MUSCLE AND
High-tech running
shoes are designed
for specific running
gaits, and wearing
the wrong type can
leave you crippled
for a couple of days
at least.
JOINT RELIEF
Pain
Strike Oil
Yourbodywilltake
abatteringduring
longdistanceraces.
PainStrikeOilsunique
roll-onapplicator
enablesyoutotarget
paindirectly.Greatfor
musclesandjoints.
painstrikeoil.com.au
THE FIX
Spot the signs of

how you run by the
wear on the tread
of your shoe, says
Michael Moore,
technical guru at
ASICS. If theres
more wear on the
outside edge, youre
an under-pronator.
If theres more on
the inside edge, you
over-pronate. And if
theres a strip of wear
down the centre,
youre a neutral
runner.
PRO TIP!
NUMBER CRUNCH
Optimum kilometres
Most running injuries occur from overdoing it. Divide your weekly training sessions sensibly with this plan from sports physio Mike Aunger.
104
MENS FITNESS
tempo runs
long runs
strength workout
active recovery
5k
10k / half
Marathon
Ultra
JUNE 2016
shutterstock
TOENAILS SOME
ULTRA RUNNERS
HAVE SURGICALLY
REMOVED IN
ORDER TO STOP
BLEEDING.
sprints
strategic partners
Ready
to race
Now that youre fully psyched and injury-free,

here are the events you should lace up for.
MF TOP PICK
Airlie Beach Running Festival
Holiday in the idyllic Whitsundays and run the half marathon for
the perfect vacation combo. Theres also a 10km, 5km and 5km
business team challenge if youre not yet ready for the 21km main
event. This tropical destination is at its sporting best at this time
of year, with temperatures in the not-too-hot early twenties
ideal for distance running. Kids can also get in on the action, with
a 2km fun run. July 16-17, Airlie Beach, Qld, runairlie.com.au
Must-do events 2016
Our wide brown

land offers up a
massive array of
demanding terrain
for budding and
experienced runners. From
testing urban marathons
and fun runs to leg-busting
ultramarathons against the
elements, Australia has a running
challenge for everyone. Here
weve selected seven races that
will suit your current standard
but also act as a spur to better
times and greater enjoyment.
Bush n Bay
Go hard in the NSW
mid-north coast.
xxxxxxxxxxx
True Grit Enduro

Twenty-four hours
of pain and glory.
SUBURBAN EDGE
ICONIC EXPERIENCE
IDEAL CONDITIONS
O F F T H E B E AT EN T R AC K
PUSHING THE LIMITS
EXTREME CHALLENGE
Cooks River
Fun Run
Medibank Melbourne
Marathon Festival
Brisbane
Marathon
Bush n Bay
Duathlon
Hoka One One KEP

100 Ultra Marathon
True Grit 24-hour

Enduro
Takes place adjacent
Australias sporting
capital hosts one of the
nations most famous
running events, and
appropriately, it
ends with a lap of the
legendary MCG. Train
hard for marathon,
half marathon, 10km or
5.7km events, or register
as a team with your
mates. You may not get
within cooee of Brad
Milosevics winning 2015
time of 2hr 16min, but
youll have participated
in one of the worlds
great races.
Funky Bris-Vegas
The lush mid-north

coast of NSW is the
scenic backdrop to this
running and cycling
race. There are Enduro
(40-50km), Classic
(24km) 10km and 5km
options to kit up for.
This is an awesome
off-road event which
traverses various types
of terrain including fire
trails, gravel roads,
beaches, bush trails,
hills and shallow water
crossings.
Held just outside

of Perth on the Kep
Track, which runs from
Northam to Mundaring
Weir, there are both
100km and 75km options
to test your mettle
and the soles of your
runners. The Kep Track
has been built mainly on
rail reserve,and the trail
has a low gradient and
compacted gravel
surface. The 100km run
also includes a large
section of the railway
reserves heritage trail.
So youve smashed
with its scenic river

and excellent winter
weather is the perfect
location for cranking out
a PB. Whats also in
your favour is the
runner-friendly flat
course which your
aching calves will
appreciate as the race
wears on. There are
full marathon, half
marathon, 10km,
5km and 2.2km kids
races to challenge the
whole family.
to the Cooks River in

Sydneys trendy
inner-west and takes
in part of one of the
Emerald Citys best
cycle and walking
tracks, the Bay to Bay
Cycleway. There are
10km and 5km races,
plus a 10km relay,and a
2km kids run if you cant
think what to do with
your children. The 10km
course record is 33min
9sec, set by Kieran
Roche last year.
June 26, 2016; Strathfield,
Sydney, cooksriver
funrun.com.au
October 16, 2016; start

Batman Ave, Melbourne,
melbournemarathon.com.au
August 7, 2016; start

Goodwill Bridge, Brisbane,
brisbanemarathon.com
July 23, 2016, North

Beach Holiday Park,
Mylestom, NSW,
centauroutdoorevents.
com.au
May 31, 2016, Northam to

Mundering Weir, WA,
kepultra.com
JUNE 2016
True Grits gruelling

10-12km course and
want to take it to the
next level. This is your
race. Starting 2pm
on the Saturday and
finishing 2pm Sunday,
the approximately 10km
course is lap-based
and the idea is to
knock off as many as
possible in 24 hours.
Whether you do it solo
or in a team, this is the
ultimate test.
June 11, 2016; Sydney
truegrit.com.au
MENS FITNESS
107

Rent from $35
per week*

NO INTEREST*

Australian made


Your better-body blueprint
Ed i t e d by S e a n H ys o n
LEARN
FROM
THE BEST
At Mens Fitness,
its our job to
figure out how the
best bodies get that
way, then deliver those
secrets to you so you
can put them into action.
For example, for this
issue we hacked an
elite training program
to bring you an armbuilding workout (page
110) that can earn you
power-packed muscle.
We broke down the
basics of plyometric
training so you can
sprint your way to a
leaner body (page 118).
And we figured out the
formula behind one of
the hottest nutrition
trends mason jar
salads so you can
have fast, fresh,
ab-uncovering meals
on the go (page 121).
Now that you know all
the secrets, you wont
need any more excuses.
BUILD A BODY
THAT LOOKS
GOOD ON
THE BEACH
ALL-YEAR
ROUND.
JUNE 2016
MENS FITNESS
109
Body Book
Fully armed
Welcome to the gun show!

Build your bis and tris
three times as fast with this
back-to-the-80s workout.
By Sean Hyson
Photographs by James Michelfelder
How It Works
small muscles, so they
dont require a lot of
work to grow. Hitting
them with fewer sets
allows you to train
them more often in
this program, three
days a week. Weve
snuck some triceps
work into the back
workout, some biceps
training into the chest
day, and then a little of
both muscles again in
the shoulder workout.
Its more work than
your arms will be used
to, but spread out
enough so that they
can recover fully and
come back stronger for
each workout. By not
doing too much on any
one day, you stay fresh
each workout and leave
more time to work on
your Rubiks Cube.
1
ONE-ARM
DUMBBELL
DEADSTOP
ROW
Sets: 3 Reps: 810 (each
side) Rest: 60 sec.
Place one hand on

a bench and hold a
dumbbell in the opposite
hand. Stagger your legs
and bend your torso so
its parallel to the floor.
Row the dumbbell back
to your hip. Lower it
with control to the floor.
Pause a second, then
begin the next rep.
2
LAT
PULLDOWN
Sets: 4 Reps: 1012
Rest: 60 sec.
Perform each
workout (Day I, II,
III and IV) once per
week. Rest a day
between the first
two workouts and
perform days III
and IV on back-toback days.
Exercises marked
A and B are
alternated. So youll
do one set of A, rest
as prescribed, then
one set of B, rest
again, and repeat
until all sets are
completed.
3
RACK PULL
Sets: 3 Reps: 8
Rest: 90 sec.
Set a barbell on the

spotter bars of a power
rack or on mats high
enough that when you
load the bar with plates
it comes up to just below
your knees. Stand with
feet hip-width apart
and bend your hips
back. Grasp the bar
just outside your knees
and, keeping your lower
back in its natural arch,
extend your hips to
lockout.
JUNE 2016
S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M e g a n L a n o u x / E x c l u s i v e A r t i s t s u s i n g D r. H a u s c h k a
Grasp the handle with

hands outside shoulder
width and pull it to
your collarbone. Allow
the weight to pull you
slightly forward and
stretch your lats at the
top of the lift.
Directions
MENS FITNESS
Back in the 1980s, fitness seekers didnt have the sophisticated information on training
and nutrition that we have now. As a result, they had to use their ingenuity to make gains.
One of the things they discovered was that working a muscle more often made it grow faster,
but hitting it too often caused a plateau. This program offers a combination of frequency and
volume thats just right and harkens back to the kind of straight-up 80s bodybuilding that
gave guys like Mark Wahlberg and Jean-Claude Van Damme their awesome physiques.
D AY I : B A C K &
TRICEPS
The bis and tris are
110
4
ROPE
PUSHDOWN
Sets: 3 Reps: 1520
Rest: 60 sec.
Attach a rope handle to

a cable station and hold
an end in each hand.
Extend your elbows,
pushing the handle
down and away from
your body.
5
INCLINE
LYING
EXTENSION
Sets: 3 Reps: 1012
Rest: 60 sec.
Set an adjustable bench

at a 30-degree incline.
Hold an EZ-curl bar with
hands at shoulder width
and lie back against the
bench. Press the bar
overhead and then let
your arms drift behind
your head. Bend your
elbows, lowering the
bar behind your head
and then extend them.
YOU CAN
TRAIN ARMS
THREE DAYS A
WEEK. MORE
STIMULATION
LEADS TO MORE
MUSCLE.
D AY I I : C H E S T
& BICEPS
1
INCLINE
DUMBBELL
SQUEEZE
PRESS
Sets: 3 Reps: 810
Rest: 60 sec.
Set an adjustable bench

to a 30-degree angle
and lie back against
it with a dumbbell in
each hand. Press the
dumbbells into each
other and keep the
tension as you lift them.
2
MACHINE
PRESS
Sets: 3 Rep: 1215
Rest: 60 sec.
Set up on a chest press

machine so that the
handlebars are level
with your chest. Press
the handles and make
sure you feel a stretch
at the bottom of each
rep (but dont let the
machine drive your
arms back too far;
protect your shoulders).
3 PUSHUP ON BOXES
Sets: 2 Reps: As many as possible Rest: 60 sec.
Place your hands on boxes or mats that raise your torso 5cm off the floor.
Get into a pushup position and perform pushups so that when you lower
your body down you feel a stretch in your pecs.
JUNE 2016
MENS FITNESS
111
Body Book
Fully armed
4
DUMBBELL
FLYE
Sets: 2 Reps: 15
Rest: 60 sec.
Lie back on a flat bench

holding a dumbbell in
each hand over your
chest. Spread your
arms apart and lower
the dumbbells out to
your sides until you feel
a stretch in your pecs.
Squeeze your pecs as
you bring the weights
together again.
5
SEATED
BARBELL
CURL
6
INCLINE
DUMBBELL
CURL
Sets: 3 Reps: 1012

Rest: 60 sec.
Sets: 2 Reps: 810

Rest: 60 sec.
Hold an EZ-curl bar with

hands at shoulder width
and sit on a bench or
seat. Curl the weight up
and lower until the bar
is about to touch your
legs; curl again.
The range of motion
is about half that of
a normal curl.
Adjust the bench to a

60-degree incline and
sit against it holding
dumbbells with arms
extended at your
sides. Without letting
your upper arms
move forward, curl
the weights.
D AY I I I :
LEGS & ABS
KEEP YOUR ELBOWS

POINTED FORWARD
AND THE BAR WILL
STAY BALANCED.
1
LEG CURL
Sets: 3 Reps: 15
Rest: 60 sec.
Set up on a leg curl

machine and make sure
your knees are aligned
with the axis of rotation.
Curl the weight until
your hamstrings are
fully contracted.
2
FRONT
SQUAT
Sets: 4 Reps: 810
Rest: 90 sec.
Grasp the bar and raise

your elbows until your
upper arms are parallel
to the floor. Take the
bar out of the rack, step
back and set your feet
at shoulder width with
toes turned slightly out.
Squat as low as you can.
112
MENS FITNESS
JUNE 2016
3A
REVERSE
LUNGE
3B
ROMANIAN
DEADLIFT
Sets: 3 Reps: 1015

(each leg) Rest: 60 sec.
Sets: 3 Reps: 810

Rest: 90 sec.
Hold a dumbbell in each

hand and step back.
Lower your body until
your rear knee nearly
touches the floor and
your front thigh is
parallel to the floor.
Hold a barbell in front

of your thighs. Keeping
your lower back in its
natural arch, push your
hips back and lower
your torso until you
feel a stretch in your
hamstrings. Extend your
hips to return to the
start position.
4A
BODY SAW
Sets: 2 Reps: 815
Rest: 45 sec.
Get into pushup position

on the floor and rest
your feet on sliders (as
you did in Day II). Bend
your elbows to rest
your forearms on the
floor. Brace your abs
and push your body
backward so your legs
slide straight back.
Go until you feel your
abs are about to lose
tension, and then pull
your body forward
again. Thats one rep.
Sets: 2 Reps: Walk for

30 seconds (each side)
Rest: 45 sec.
Hold a heavy dumbbell

in one hand and walk as
quickly as you can. Keep
your shoulders back
and chest out. Avoid
twisting or bending to
one side.
3
BRADFORD
PRESS
D AY I V :
SHOULDERS &
ARMS
Sets: 2 Reps: 8
Rest: 60 sec.
1
INCLINE
REVERSE
FLYE
Hold a light barbell with

hands outside shoulder
width. Press it over
your head but dont lock
out your elbows. From
there, lower it behind
your head but dont
go so low that you feel
your shoulders relax.
Continue alternating
presses in front of and
behind your head. A
press in each direction
equals one rep.
Sets: 3 Reps: 20
Rest: 60 sec.
Set a bench to a
30- degree angle and lie
on it chestdown holding
a dumbbell in each hand.
Raise your arms out 90
degrees to your sides,
drawing your shoulder
blades together.
4A
CROSSBODY CURL
2
SIX-WAY
SHOULDER
RAISE
Sets: 3 Reps: 810

Rest: 45 sec.
Sets: 3 Reps: 10
Rest: 60 sec.
Sit on a bench holding a

dumbbell in each hand.
Raise the weights out 90
degrees to your sides,
then bring them in front
of you to point straight
ahead. From there, raise
the weights overhead.
Now reverse each
direction, bringing the
weights in front of you,
out to your sides, and
then back down at your
sides. Thats one rep.
4B
ONE-ARM
FARMERS
WALK
NEVER USE
MOMENTUM.
LIFT THE
WEIGHTS;
DONT SWING
THEM.
Hold a dumbbell in each

hand in front of your
body with your palms
facing you. Curl one
dumbbell up and across
your body until your
palm is over your chest.
Flex for a second. Lower
and curl the other side.
4B
BENCH DIP
Sets: 3 Reps: As many
as possible Rest: 45 sec.
Place your hands on

a bench and extend
your legs on the floor in
front of you. Take three
seconds to lower your
body until your upper
arms are parallel to the
floor. Press your body
back up.
JUNE
2015 MENS FITNESS
113
Focus on movements not body parts

to build lean, useful muscle
HOW IT WORKS
DIRECTIONS
This is a full-body
workout, designed to
teach your body to work
as a unit. Do it at low speed
for one round to get used
to the movements, then
up the pace to burn fat and
build cardio.
Do each move for 30

seconds, then repeat the
whole circuit, giving a fiveminute round. Rest for one
minute, repeat twice, then
collapse to the floor as
necessary.
MENS FITNESS
JUNE 2016
W o r d s J o e l S n a p e P h o t o g r a p h y R u p e r t F o w l e r M o d e l F r e d d i e A b r a h a m s @ WA t h l e t i c
Mobility
begins at
home
If youve noticed a rash

of social-media trainers
scrambling to add movement
coach to their profiles
recently, youre not alone.
Theres a good reason for
it: more and more athletes
with UFC featherweight
champ/motormouth Conor
McGregor leading the charge
are focusing on training
movements, rather than
muscles, to improve full-body
co-ordination and build realworld strength.
Thankfully, though, you
dont need to put yourself
at the mercy of a man with
a topknot and a full-time
Instagram habit. The workout
here, designed by bodyweight
training expert Todd Kuslikis,
will get the job done with
minimal fuss and absolutely
no chanting. Shirtless selfies:
optional.
Body Book
Home workout
1 HELICOPTER
Start in a press-up position but with your feet
wider apart than normal. Bring one hand up to
your head, then swing your raised elbow towards
your other arm and back again youll feel it in
your obliques.
2 DOLPHIN PRESS-UP
Drop into a plank position so youre resting on
your forearms, and bring your feet in slightly. Arch
your hips upward to form an inverted V-shape
with your body, then use your upper arms and
shoulders to push yourself back down.
3 BEAR SQUAT
Back up onto your hands again. Hold yourself
there as you squat back, touching your calves
with your hamstrings at the bottom of the move.
4 SIT-OUT
From the press-up position, take your left hand
off the floor and bring your right foot under your
body, turning up towards the ceiling as you kick
through. Return to the start, then repeat on the
other side and continue to alternate sides.
5 GRASSHOPPER
Return to a press-up position. Bring your left
knee across your body to your opposite elbow,
then put your foot back on the floor. Repeat on the
other side .
JUNE 2016
MENS FITNESS
115
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Body Book
Smoothie
booster
Down this beetroot
drink for extra vim.
INGREDIENTS
1 small beetroot,
peeled
2 squares of dark
chocolate
Superfoods
Run to the beat

Go further, faster with natures own rocket fuel.
Its not EPO, but its close and its legal: according to a slew of studies, the nitrates in beetroot juice
will make you faster in almost any endurance sport. Cant face the, ah, distinctively flavoured purple
stuff on its own? This potent brew, created by sports nutritionist Scott Baptie, twins it with heart-healthy
dark chocolate to mask that earthy taste as well as fuel your efforts.
300ml milk
50g strawberries
50g raspberries
DIRECTIONS
Blend all ingredients

until smooth and drink
immediately.
NUTRITION
381 calories
14g protein
44g carbs
19g fat
BENEFITS
1 Beetroot can reduce
the oxygen cost of
aerobic exercise and
increase the time it
takes to reach
exhaustion.
Dark chocolates
flavonoids help
transfer oxygen
to working muscles
by keeping blood
vessels healthy.
2
The nitrates in beetroot

juice can power
you up for a PB.
Milk is rich in
endurance-fuelling
carbohydrates and
electrolytes.
Strawberries can
help to improve blood
sugar control so you
avoid energy slumps.
5 Raspberries are
high in fibre, which
helps to maintain
fullness levels during
long bouts of exercise.
MIX YOUR SMOOTHIE

WITH THE OPTIMUM 9200A
This top-quality mixer from
Australian-owned company
Froothie has a commercial-grad
3.5 horsepower motor that can
grind coffee beans, crush ice
and brew a smoothie with ease.
froothie.com.au
Sprinting builds
explosive speed
and leg muscle
and boosts
metabolism.
How It Works
Many elite athletes
Sprint towards
a leaner body
and ripped abs
with plyometric
training.
By Lee Boyce
Photographs by
James Michelfelder
118
MENS FITNESS
You know the rules for getting

lean. You have to do more reps,
take no rest periods and eat less, right?
Well, the last point holds true, but
the first two dont. Losing fat doesnt
require light weights done for infinity
reps and circuit workouts that take you
to every corner of the gym. Plyometric
training, including jumps and sprints, is
not only an effective way to boost your
metabolism and your athleticism, its
also the most fun youll have training
for fat loss.
JUNE 2016
Directions
Perform the
workout twice per
week. You may
do it immediately
after your leg day
in the gym but not
before. Also, dont
perform it less than
48 hours after any
squat or deadlift
workout.
S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M e g a n L a n o u x / E x c l u s i v e A r t i s t s u s i n g D r. H a u s c h k a
Jump-start
fat loss
in various sports boast

ripped physiques
even if they do little
or no weight training.
The fast running and
jumping they do in
practices and games
are part of the reason.
Explosive movements
(plyometrics) activate
the bodys biggest
muscle fibres and
burn big-time calories.
Theyre hard to recover
from, too, so your body
burns more calories
between workouts
trying to repair itself
a phenomenon known
as excess postexercise
oxygen consumption
(EPOC).
The workout here is
hard and high-impact,
so much so that it
shouldnt be done if
you have back or knee
problems. But if youre
healthy and looking to
enhance your speed,
power, agility and, of
course. abs, do it on
days off from your
gym workouts (take it
outdoors to a football
field!) and have a fatburning blast.
Body Book
1
HIGH
BOX JUMP
2 TWO-LEGGED BROAD JUMP

Sets: 5 Reps: 8 Rest: 120 sec.
Stand with feet hip-width apart. Swing your arms back

as you bend your hips and knees. Jump as high and
as far forward as you can. Land softly and hold your
landing position for three seconds. Then perform your
next rep. If you dont have the space to perform reps in
a straight line, turn around and jump back and forth.
Sets: 10 Reps: 5
Rest: 120180 sec.
Use a box thats high

enough to be challenging
to jump up onto but still
safe. Stand behind the
box and swing your
arms behind you as
you bend your hips
and knees to gather
momentum. Jump up
onto the box and land
softly. If you land in a
deep squat position,
the box is too high. Step
off the box (place a small
platform next to it if the
box is too high to step
down to the floor); dont
jump off.
3
ONE-LEGGED
BROAD JUMP
Get ripped
4
SHORT
SPRINT
BE CONSERVATIVE
WITH YOUR DISTANCE
AND HEIGHT, SINCE THE
IMPACT WILL BE HARD.
Sets: 3 Reps: 10 (each

leg) Rest: 60 sec.
Sets: 3 Reps: 50 yards

Rest: As needed
Stand on one leg and

squat halfway down.
Place the toe of the
opposite foot on the
grass behind you for
balance. Explode off
the working leg, jumping
up and forward, and
land on the same leg.
Hold the landing three
seconds and begin
your next jump.
Run half the length of a

football field at about
90% of your top speed.
Stay tall, relax your neck
and jaw, and drive your
knees high. Run on the
balls of your feet and
keep your toes pointing
upward when in the air.
5
LONG
SPRINT
Sets: 3 Reps: 100 yards
Rest: As needed
Run the full length of a

football field at 90% of
your top speed.
Tank and Shorts:

TRACKSMITH
Sneakers: Adidas
JUNE 2016
MENS FITNESS
119
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Body Book
Eat lean
Saladbar
inajar
Make a salad in
a mason jar for
a fast, healthy,
easy-to-carry
meal that will last
up to a week.
BY LIV L ANGDON
PHOTOGR APHS BY
WILLIAM AND SUSAN
BRINSON
Mason jar
salads are
amazingly easy
to make, carry
and store, and can also be
incredibly nutrition-packed
and diverse, concocted with
the flavours of Mexico, Italy,
Asia and more. The formula:
Basically, the idea is wet
foods first, dry foods last,
so the salads not soggy
when you eat it. Start with
two wide-mouth, litre-size
mason jars, and pour in some
(preferably fresh) dressing,
then layer on the salad
ingredients (see the next
page for instructions). Then
close it and pop it into the
fridge (itll stay fresh for up to
a week) or take it with you to
work when you turn it over
into a bowl, its ready to go.
Youre about to open up
a world of possibilities.
F o o d s t y l i n g b y C y d M c D o w e l l ; P r o p s t y l i n g b y E m i l y R i c k a r d / Tr i c i a J o y c e
Jar trek:
For a delicious portable
lunch, layer tuna,
strawberries,
pomegranate,
avocado, quinoa, goat
cheese and rocket
(recipe, page 123).
High and dry.

Crunchy
ingredients like
nuts should top
the salad so
they dont get
soaked.
Small package,
big punch.
Prawns are high
in protein,
packing 18
grams in one
serving.
New pastability.
Brown rice
noodles help
control blood
sugar
better than
regular pasta.
Winning bean.
Unlike most
beans,
edamame is a
source of
complete
protein,
containing all
the necessary
amino acids.
Power dressing.
Ginger is a
potent
antiinflammatory.
Body Book
MASON JAR
SALADS OFFER
VEGIES,
FRUITS,
PROTEIN
AND HEALTHY
FATS ALL IN
ONE SHOT.
Chicken
Caprese
Salad
Eat lean
The Science
of Salad
Youre welcome
to get as creative
with your own
mason jar salads as
you like, but follow
these guidelines on
how to layer your
ingredients.
L AY E R 1
Salad dressing
and fresh
fruit, watery
vegetables
This first step is key
in keeping the greens
fresh and crispy. By
adding the dressing to
the bottom of the jar,
along with any other
wet ingredients,
like strawberries or
chopped cucumber,
you can prevent
everything else from
getting soggy.
L AY E R 2
Hearty, dry
vegetables
1
Pad Thai Prawns
MAKES: 2 SERVINGS
D I V I D E A N D L AY E R
INTO TWO MASON
JARS IN THE
FOLLOWING ORDER,
THEN SEAL AND
R E F R I G E R AT E
tbsp powdered
peanut butter mixed
with 2 tbsp water, 2
tsp chilli sauce, and
cup ginger dressing,
premixed with a fork
2
Chicken Caprese
Salad
Tuna Tropical
Paradise
MAKES: 2 SERVINGS
MAKES: 2 SERVINGS
cup cooked brown

rice spaghetti noodles
Prawn mixture: In a
saut pan, lay 400g
peeled raw prawns
flat; add 1 tbsp olive
oil and a dash of salt,
red pepper flakes, and
garlic powder, and
cook over medium
heat until pink. Let
cool then add to jar.
cup chopped cabbage

3
INTO TWO MASON
JARS IN THE
FOLLOWING ORDER,
THEN SEAL AND
INTO TWO MASON
JARS IN THE
FOLLOWING ORDER,
THEN SEAL AND
1/
3
L AY E R 3
cup salsa
cup grape tomatoes
cup pomegranate
seeds
ripe avocado, cut

into cubes
avocado, sliced
tbsp fresh lime juice
cup cooked brown

rice
large basil leaves,

thinly sliced
Pinch of salt and
black pepper
cup cooked quinoa

pasta (we used penne)
A squeeze of lemon
juice (to keep fruit
fresh)
1
tbsp olive oil
200g diced, cooked

chicken breast
cup cooked quinoa
slices prosciutto
cup chickpeas
100g fresh mozzarella,

cubed
2
cups baby spinach
N U T R I T I O N (PER SERVING)
593 calories,
62g protein,
47g carbs, 17g fat
95g tins of wild tuna,

rinsed and mixed
with 3 tbsp fresh
lemon juice and
a dash of garlic
powder and salt
60g goat cheese

2
cups rocket
cup pumpkin seeds

837 calories,
61g protein,
82g carbs, 30g fat
MAKES: 2 SERVINGS
cup strawberries,
sliced in quarters
tbsp crushed peanuts
Greek God Salad
MAKES: 2 SERVINGS
cup balsamic
vinaigrette
4
599 calories,
35g protein,
45g carbs, 32g fat
Latin Burrito Bowl
INTO TWO MASON
JARS IN THE
FOLLOWING ORDER,
THEN SEAL AND
cup shredded carrots

cup edamame
INTO TWO MASON
JARS IN THE
FOLLOWING ORDER,
THEN SEAL AND
cup chopped broccoli

cup sprouts
Think of this layer as

a bridge over water.
Vegetables like
broccoli, carrots and
beans act as a sturdy
buffer between the
rest of the salad and
the dressing.
tbsp plain Greek

yoghurt
cup black beans

Meat mixture: Saut
cup diced white onion
with tbsp olive oil
until soft in a skillet
over medium heat; add
300g ground beef and
cook 68 minutes; add
a dash of cayenne,
smoked paprika,
garlic powder and
chilli powder.
cup vinaigrette
cup cherry tomatoes,

halved
cup cucumber, diced
cup pitted olives,
sliced
Grains and
more porous
vegetables
Quinoa, pasta
and vegies like
mushrooms and
eggplant that can
absorb moisture
go here, as theyre
protected by the
dryer ingredients that
preceded them.
L AY E R 4
1 cups cooked bulgur
Proteins and
cheese
cup crumbled feta

cheese
Meats and fish.
250g diced, cooked

chicken breast
1 cups chopped
iceberg lettuce
447 calories,
44g protein,
31g carbs, 16g fat
cup crumbled feta

cheese
L AY E R 5
Lettuce, nuts,
seeds, herbs
and dried fruit
These ingredients
must be on top in
order to stay the most
dry and fresh of all the
ingredients. The goal
is crispy and crunchy,
not slimy, soggy and
wilted.
Note: As long as you keep
the mason jars upright, your
salad will stay preserved
for days. When youre
ready to eat, shake the jar
over a plate or bowl. The
dressing will begin to coat
the ingredients as the salad
empties out of the jar, but
give it a final toss with your
fork to ensure an even mix
before eating.
1 cups shredded
iceberg lettuce
Chopped coriander
707 calories,
56g protein,
45g carbs, 33g fat
JUNE 2016
MENS FITNESS
123
EBOARD
High Performance Guide
GARMIN VIVOACTIVE
Thi is an ultra-thin, lightweight

smartwatch with built-in
Garmin sports apps that you
can wear every day to help
you keep a healthy balance
between work and life.
Essential training kit.
PETER JACKSON
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with this smart suit.
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>> garmin.com.au
RIBS & BURGERS
Keen for a decent, mansized feed thats full of

fresh, tasty ingredients?
Get mouthwatering ribs,
succulent steaks and
burgers from heaven at
your local Ribs & Burgers
restaurant.
>> ribsandburgers.com/au/
TASSAL SALMON
RASHERS
These are perfect for panfrying. Pop a few salmon

rashers in a pan with eggs for
a simple and nutritious brekkie.
Packed with omega-3s for a
healthy start to the day.
>> tassal.com.au
124
MENS FITNESS
JUNE
2016
PHILIPS SHAVER
SERIES 9000
SONOS PLAY:5
>> philips.com.au
>> $749, sonos.com
Special Contact Detect

Technology and V-Track
precision blades enable a
closer shave while the Smart
Clean dual filter allows you
to clean hair, foam and gel
from the shaver.
The ultimate smart speaker for

streaming, the Sonos Play:5
combines six smartlysynchronised drivers with
innovative, room-adapting
TRUEPLAY tuning to deliver
a brilliant reproduction of your
favourite music.
ATEC EXPO
The second Australian

Triathlon Endurance & Cycling
Expo promises to be the
perfect multisport platform
to see, feel, and try the latest
products to boost performance.
From July 23-24, at The Dome,
Sydney Showground.
>> atecexpo.com.au
PAIN STRIKE OIL
Need relief from muscle or

joint pain? Pain Strike Oil
will do the trick. This multipurpose and concentrated
high-quality formula contains
a blend of 100% essential
plant oils including cajuput,
wintergreen, clove and
camphor oil.
BLUNDSTONE 1451
Blundstone made lace-up boots

in the 1800s. Now the style is
back but with the latest in
quality and comfort achieved
with the knowledge of more
than 145 years in the bootmaking business. Its the
business in rustic black leather.
>> $229, blundstone.com
>> painstrikeoil.com.au
MEGAMASS FORTE
SURF STITCH
REID SSCX
>> Use discount code

MENSFITNESS10 for 10%
off at nextgeneration
suppplements.com. Offer
expires 13/06/16
>> surfstitch.com
>> reidbikes.com
Boost testosterone levels,

energy, strength and libido
with scientifically-proven
Megamass Forte.
Australias No.1 online store

for all your surf, skate and
snow gear with over 700
surf and fashion brands.
Surf Stitch has free shipping
and next-day delivery,
and their newest ambassador
is hot pro surfer EllieJean Coffey.
The SSCX (Singlespeed

Cyclocross) is built around
a durable custom 4130
chromoly frame and fork with
tough and lightweight kit to
match. Includes rear rack
mounts, integrated chain
tensioners and has an extrawide tyre clearance.
JUNE
2015 MENS FITNESS
125
EBOARD
High Performance Guide
KING GEE
COMPRESSION
SHORTS
SEIKO SPORTURA
COLLECTION
These shorts have been

specifically engineered to
enhance and support the
movements you perform on
site, ensuring your day is a
whole lot more productive.
Made from hard-wearing

stainless steel, this stylish
timepiece is solar-powered, so
you never have to bother with
annoying batteries again. Its
also water-resistant to 100m.
>> $825, seiko.com.au
>> $74, kinggee.com.au
Packed with omega-3 and

protein, salmon is a tasty
meal option. Available as
plain, or lightly seasoned
with lemon pepper, each
125g portion is individually
packaged, making a meal
for one just as convenient as
cooking for a small crowd.
>> oceanchef.com.au
NOOSA ULTIMATE
SPORTS EXPO
OUTLAST NUTRITION
OUTSTRIP
>> Register at noosaultimate

sportsfestival.com
>> outlastnutrition.
com.au/
Set aside the weekend of May

28-29 for the Noosa Ultimate
Expo, a challenging mix of
swimming, running and
cycling events to suit all ages
and abilities on the beautiful
Sunshine Coast.
OCEAN CHEF
Outstrip has everything

you need to enhance fatloss, reduce water retention
and improve overall health,
mood and focus all in one
powerfully formulated
weight- loss product.
INNOVATIVE HAIR
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If you address the problem
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youll have an excellent
chance of complete recovery.
Their consultants will
identify the most appropriate
course of treatment so you
can start regrowing your
own hair quickly.
>> ihls.com.au
126
MENS FITNESS
JUNE
2016
Body Book
Training expert
There are
alternatives
to go hard or
go home.
CanIjustgoeasy,
then go home?
THE EXPERT
While hes never been guilty of half-arsing a workout, MFs Joel Snape is sick of
leaving it all on the gym oor. Why? You dont have to work your butt off all the time.
shutterstock
Youre familiar with the slogans, of

course. Go hard or go home! Pain
is weakness leaving the body! When in
doubt, add weight! Sweat is your bodys
primary means of thermoregulation! OK,
maybe not that last one.
It might seem trivial but, in reality,
this sort of bullshit daubed on T-shirts,
endlessly retweeted, Photoshopped
onto pictures of men who look like the
Incredible Hulk is probably stopping a
chunk of the population even trying to get
in better shape. Maybe more important,
theyre not really true. There are plenty
of ways to improve without suffering
much in the gym.
Take getting really strong, for instance.
Yes, there are training plans that include
endless isolation work for every body
part, but some of the best designed by
world-class powerlifters, who know the
most about this stuff include, at most,
two or three moves a day. Jim Wendlers
best-known creation is the 5/3/1 workout,
but he also recommends a variation known

as Im not doing jack shit, according
to which you do one move for three
short sets then leave the gym. Dan John,
inventor of the Easy Strength plan, suggests
building up your bench press with two sets
of five, at a manageable weight, then doing
some abs wheel roll-outs and calling it a
day. Ive tried both: they both worked.
SLOW AND STEADY
Its a similar story with running. In recent
years, theres been a vogue for sprawledon-the-floor-once-theyre-over intervals
over slow distance work but weve all
been passed in races by a round-the-park
plodder whos never trained for speed.
The lesson is that building an aerobic
NAME:
JOEL SNAPE
SPECIALITY:
STRONGMAN
COMPETITION
base is more important than many people

thought, and that a lot of easy work is one
way to build it. Fun fact: a slew of Russian
athletes train at a pace they can maintain
with their mouths closed, artificially
making sure they go super-slow in training
to prepare for competition.
Yes, theres a place for hard work, and
no, theres nothing wrong with it. For
certain goals getting in cover-model
shape, say, or competing at a high level
in virtually anything theres no getting
around the odd pass-the-bucket moment
of intensity. But if you just want to get
strong or lose fat, going hard isnt your
only option, and it might even hinder your
efforts. Then again, thats not avery catchy
poster slogan.
THE BOTTOM LINE

Theres a time and a place for going hard. But if you dont want to, research the
alternatives and dont bother.
JUNE
2016 MENS FITNESS
127
Body Book
Supps
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CONSUME AT
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BODYWEIGHT
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The 30-minute window after

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amino acid delivery to muscles and
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MENS FITNESS
JUNE 2016
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How hard is it?
Skills
Stay in a
tucked
position
Start the
rotation just
at the lip
of the jump
Twist your
body to wind
up before
take off
The 1080
Straighten
the board
as you land
1 FRONTSIDE OR CORK?
The triple rotation of the 1080 once marked
the pinnacle of big air snowboarding tricks.
Now, for the pros at least, its a minimum
requirement at national level. There are two
variations: the frontside where the rider
rotates on a horizontal axis, and the double
cork where they spin vertically. Think
that sounds impossible? Its difficult, says
snowboard coach Hamish McKnight, but these
days the best boarders are shooting for 1620s.
2 YOU NEED TO BELIEVE YOU CAN DO IT
Youve got to be brave to take on the 1080 and
have a vivid imagination. You must throw your
fear aside, says Olympic halfpipe snowboarder
Ben Kilner, who likens the move to being caught
in a whirlwind then fired out in a blur of bright
sunshine and dazzling white powder. Convince
yourself you can do it. Visualise it in your head
over and over. Watch yourself landing the trick
before you even strap on your board.
3 ITS MORE GYMNASTICS THAN

SNOWBOARDING
Freestyle boarders arent just experts on the
slopes theyre talented gymnasts who are able
to execute artful acrobatic stunts. They wouldnt
last a second in a 1080 spin without formidable
core strength and leg muscle. You might get
momentum from the slope but your leg power
is vital for a clean take-off and landing, says
Kilner. Rotational exercises, squats, deadlifts,
box jumps and planks are just some of the moves
the Olympian relies on to boost his lift and
turning power.
4 DONT EXPECT A SOFT LANDING
Kilners battle-hardened body has suffered
many times at the hands of the 1080 he
jarred his back with the first few attempts
and broke his pelvis last season. The 1080
comes with consequences, McKnight says.
Preparation is a long, methodical process for
a few moments of pure adrenaline laced with
potential catastrophe. Ask anyone if theyd

be comfortable throwing themselves upside
down three times on a 30m jump, says Kilner.
What, right now? Maybe later.
5 RECKLESSNESS ISNT REWARDED
Your timing, the conditions, everything
has to be perfect, says McKnight, whose
riders rely on indoor trampolines and vast
foam pits outdoors before they test themselves
on snow. Remember, it doesnt count if you
dont land it.
W H AT I T TA K E S
Fearless mentality
Thighs of steel
Unbreakable bones
Difficulty rating 8/10
Coach Hamish McKnight charts the spectrum of skills you can master on the board.
SUPER HARD
REALLY EASY
BREAK IT DOWN
It takes guts, conviction and the

abs of a bodybuilder. Could you
master the showpiece
snowboard skill?
1 - 3 DAYS
Combining turns
130
MENS FITNESS
1 - 2 WEEKS
Mini kicker
JUNE
2016
2 - 3 MONTHS
180
1 - 3 YEARS
Flip
3 - 5 YEARS
720
5 YEARS+
1080

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50 WORKOUTS TO BUILD THE BODY YOU WANT

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127 Training expert

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