AUSTRALIAN AUGUST 2017 $8.99 NZ $9.

99 INC GST

BIGGER Live Fast,

Die Old
ARMS Undo a Decade of

NOW
Damage in Days
Strength Secrets
from Australias
Toughest Gym
The Ninja Warrior Inner
Workout Plan
Calm
30%
Train Your
Brain Happy

MORE
ENERGY
HEALTHY

Lose PIZZA!

Your
Gut!
B O D Y E V E R !
Y O U R
The Flu B
Fight Off
E N I E L L O
ST
S RULES F O R S T R E N GTH + D E F I N I T I O N

MANGA
Spike Your Immunity
10-Minute
JOE
This Winter p18
CrossFit
Muscle
Sex
Flick Her
Switch!
APP_MH_0817
TIME IS THE ESSENCE WE ARE MADE OF
In This Issue 08.17
On the Cover
p18 SEX: FLICK HER SWITCH
Why the best tweak you could make to your
intimate sessions is to lengthen them, just a tad.

p24 YOUR BEST BODY EVER!

At the age of 40 Joe Manganiello still rocks
Hollywoods finest physique. Here are his secrets.

p32 INNER CALM

Set yourself up for a career surge by rewiring
your bodys response to workplace stress.

p40 HEALTHY PIZZA

Turn your favourite cheat meal into a fitness ally,
whether youre bulking up or slimming down.

p76 10-MINUTE CROSSFIT MUSCLE

Heed the lessons of WOD god James Newbury to
build a body that can do just about anything.

p83 LIVE FAST, DIE OLD

No man hits his 30s in pristine shape. No matter:
here are the quick-fix antidotes to a lively youth.

p102 LOSE YOUR GUT!

Gnawing hunger is the biggest threat to your
fat-shedding goals. All you need to know to quell it.

p110 30% MORE ENERGY

The key to unlocking your athletic potential is in
your mind. Hint: stop overreading signs of fatigue.

p119 BIGGER ARMS NOW

Adopt the training methods of crack Ninja Warriors
to transform your body into a functional force.

MODEL: JOE MANGANIELLO

PHOTOGRAPHED BY PATRIK GIARDINO

6 AUGUST 2017
Sections p10 p13 p24 p52
ASK MH USEFUL STUFF PERSONAL BEST MH LIFE
Fitness Nutrition
p14 YOUR ABS, SLICED AND DICED p14 DODGE A BREKKIE BLOWOUT
Three moves to deliver the mind-blowing Find the right partner for your morning eggs
midsection youve always craved. to defy the big killers and chisel your abs.
p44 RULES OF RECOVERY p16 CHEATS CHICKEN CASSEROLE
Find out exactly what to do between workouts Chow down on this delicious dish from fitness
to nail hitherto elusive gains. fiend Tim Robards for perfect refuelling.
p96 BUILD A CYCLISTS LEGS p125 THE SUB WAY TO STRENGTH
Heres the workout to deliver powerful pins Scoff this unlikely reimagining of a fast-food
that turn heads and go forever. fave to stack on brawn.
Health Style
p13 PUT MAN COLDS ON THE MAT p56 MADE FOR WALKING
Summon the immune-boosting clout of yoga Put the boot into winter with footwear that
to sail through winter unscathed. works in the office and on the street.
p36 HOW STRONG IS YOUR SPERM? p60 FULL METAL JACKET
Time to breed? These simple lifestyle changes Steel is having its moment at the rarified end
will ramp up your potency. of the watch market. Arm yourself.
p70 TRICK AND TREAT p63 THE MANE GAME
Science is now grasping the power of Got some locks to play with? Free them from
placebo. Use it to beat pain and boost fitness. overstyled confinement with these cool styles.
p70 p119
FEATURES ELITE
Muscle
p42 METAL AND FLESH
Are free weights or bodyweight exercises
your route to physical glory?
p46 GAINS OF THRONES
Prepare for the perils of Season 7 with
these armour-plating, upper-body moves.
p126 STEEL YOURSELF
This truncated barbell from the military
training yards will get you ship-shape.
Mind
p22 THE HOPKINS METHOD
Acting great Anthony Hopkins reveals his
mindset for calm, contented living.
p50 FEEL GREAT AFTER A BAD SLEEP
The blueprint for staying sharp after a tortured
nights tossing and turning.
p90 I WAS CRAZY, NOW IM NOT
This mans plunge into madness and the
climb out shows the way to lifelong sanity.
AUGUST 2017 7
 Eds Letter Facebook
Men's Health Magazine Australia
Twitter
@MensHealthAU
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@MensHealthAU
Online
menshealth.com.au

Go The Distance
LUKE BENEDICTUS
Editor

BEN JHOTY DANIEL WILLIAMS AARON SCOTT

Deputy Editor Associate Editor Associate Editor
Life is a hectic business that you must attack
on multiple fronts. You work hard to support DAVID ASHFORD JASON LEE JAY ABADY
Deputy Art Director Multimedia Content Producer/
your family and propel your career on an Creative Director
Senior Designer
upward trajectory. You sweat it out to stay
HANNAH HEMPENSTALL KATE FRASER SASCHA CHRISTOPHERSON
physically fit and mentally chipper. You Head of Sub-Editing Head Of Pictures Group Picture Editor
strive to keep your partner sweet (happy Health Fashion and Health Health

wife, happy life) while trying to squeeze in JEFF LACK

Style Editor
CARLI ALMAN
Grooming Editor
NATALIE TALEVSKI
Editorial Coordinator
the odd schooner with old mates. In short, (02) 9394 2247

its a relentless balancing act performed CHARLOTTE DALZIEL BRAY STONEHAM ALEX PIEROTTI
Digital Content Manager Digital Content Producer Digital Content Editor
at high speed with cumbersome pieces Health Health
small children, sudden
deadlines, strange
relatives. Oh, and theres
never anywhere near MICHELLE BAYLEY
Head of Health
KATHY GLAVAS
Marketing Director Health
enough time. (02) 9394 2264 (02) 9394 2057
Signs of wear and tear CLARISSA WILSON
Brand Manager Health
COURTENAY RAMAN
Marketing Manager Health
are the inevitable price of (02) 9394 2647 (02) 9394 2703
this full-contact lifestyle. MIKE BARTLETT HANNAH DEVEREUX
QLD Senior Account Manager
Perhaps its hunchback (07) 3368 7486
Director of Corporate Communications

posture from your TOM ZAVECZ

JOHN VIRM
Production Manager
Health and desk-bound job or that Victorian Advertising Manager
(03) 8636 7516 CALVIN SIMPSON

wellness assassins weird twitch you get in

Print Operations Coordinator

your eyelid when youre JEREMY SUTTON

sneak up with particularly frazzled.
Group Subscriptions Manager

ninja-like stealth But whether its back GEREURD ROBERTS Chief Executive Officer, Pacific Magazines

pain, runners knee or

JACKIE FRANK General Manager Fashion, Beauty & Health
MYCHELLE VANDERBURG Retail Sales and Group Marketing Director
a ballooning waistline, these health and SIMONE DALLA RIVA Regional Sales Director
wellness assassins sneak up with ninja- DEAN PORTER Operations Director

like stealth. You dont give them a second

thought in your 20s. Then one day you find
that whenever you get up from an armchair
you now make an audible groan.
ROBERT NOVICK SAMANTHA QUISGARD
Senior Vice-President, Global Associate Editor
Luckily, help is at hand. Our story on Business Development VERONIKA TAYLOR
page 83, 32 Ways to Undo a Decade of KEVIN LABONGE
Executive Director,
Deputy Editorial Director,
Runners World, Bicycling and books
Damage is full of quick-fix antidotes to Business Development and KARL ROZEMEYER
a gloriously negligent youth. Were not Global Licensing Senior Content Manager
JOHN VILLE
claiming that you can turn back the clock Editorial Director Rodale International
BURCU ACARLAR
International Business
completely. But we do believe you can give LAURA ONGARO Development Coordinator
the snooze button the occasional nudge. Editorial Director, Womens Health
and Mens Health
MOIRA ONEILL
Financial Analyst

Pacific Magazines, Media City,

Luke Benedictus
Twitter: @LukeBenedictus
Email: menshealth@pacificmags.com.au
8 Central Avenue, Eveleigh, NSW 2015
Phone: (02) 9394 2000 Fax: (02) 9394 2319
Subscription enquiries: 1300 668 118
Printing Hannanprint Warwick Farm, 2-8 Priddle St, Warwick Farm, NSW 2170. Distribution Gordon & Gotch.
Published 12 times a year. Registered business name Pacific Magazines Pty Ltd, (ABN) 16 097 410 896.
All rights reserved. Title and trademark Mens Health Rodale Press. No part of this publication may be
reproduced in whole or in part without prior written permission. Mens Health is a registered trademark and
the unauthorised use of this trademark is strictly prohibited.

8 AUGUST 2017
 Ask
MH
LIFE QUESTIONS, ANSWERED

Q Im always tired.
Is this a side effect of
modern life or could I be ill? RA
THERES A DIFFERENCE between medical
fatigue and tiredness. Think back to the last
time you had a truly relaxing weekend. How did
you feel come Monday? If you feel recharged
after a rest, youre probably just tired, says STAY SHARP
fatigue specialist Dr Sue Pemberton. With BUMP UP YOUR BATTERY LIFE WITH THESE VIM-BOOSTING TIPS
fatigue, rest doesnt help. So if you still feel
weary after a respectable eight hours or are
experiencing other symptoms such as muscle
PHOTOGRAPHY BY AGATA PEC

pains, headaches or memory loss it may be 7AM: LEVEL OUT 3PM: DRINK UP 8PM: POWER DOWN
Take your workout A survey of GPs found Recreation isnt the
a sign of chronic fatigue syndrome. The exact down a gear. A Uni of dehydration is the key same as rejuvenation.
Georgia study found cause of low energy To fully activate your
cause is unknown, but refusing to take time off 20 minutes of low- in 12% of cases. Try a parasympathetic
work when you come down with a virus is one intensity exercise can glass of water before (resting) mode, you
reduce symptoms of defaulting to coffee. need to reduce mental
likely culprit. (Sound like anyone you know?) exhaustion by 65%. Its energy on tap. energy expenditure.

10 AUGUST 2017
Q Pollution scare stories are
everywhere. Is it time to
quit roadside running? NL
In short, no. Whether youre a
hardened cardio commuter or just
like to squeeze in a local route at
lunch, the benefits of exercise are
proven to outweigh the ill effects
of smog thats the respiratory
illness, heart disease et al that
youve heard so much about.
Pollution triggers inflammation,
says Dr Audrey de Nazelle, a
lecturer in air pollution. But
exercise reduces this. So unless
youve been working as a bike
messenger in Delhi, theres no
reason to limit your urban
activities. Youd still be prudent
to cut your risks where you can,
though. You can reduce your
exposure by 30 per cent just by
rerouting to a quieter road, says
de Nazelle. Antioxidants also
help by neutralising the free
radicals created by air pollution.
Make a spinach omelette your
final destination.
Q Is that $40 sunscreen any
better than a $15 one? DN
Not if simply blocking rays is
your goal. Its fine to go cheap on
sunscreen, especially if it means
youll use more of it and reapply
regularly, which is crucial. If you
want more from your sunscreen
like easier application or
antioxidants for skin repair thats
where costs can creep up. The
price may have to do with
packaging, marketing and possibly
the active ingredients, says
dermatologist Dr Adnan Nasir.
Just make sure your sunscreen is
waterproof and broad-spectrum,
meaning it protects you from UVA
and UVB rays, he says. Experts
recommend a minimum of 30 SPF,
but its never a bad idea to go
higher. Thats because more than
40 per cent of the sunscreens
tested by Consumer Reports
came in below the SPF on the
label. One brand MH likes:
Little Urchin natural sunscreen
(littleurchin.com.au).
Q My new doctor is fat. Can
I take him seriously? GA
Hows your six-pack, champ?
We understand: scepticism is
a good thing. One survey found
that about half of doctors are
suffering from burnout, and that
could lead to worse health care
for you. But we liked the reminder
we got from Dr Steven Lamm,
author of No Guts, No Glory.
Doctors are patients too, he says,
and a physician with a health
problem may actually be more
empathetic about yours. Thats
never a bad thing. Then Lamm
pointed out some telltale signs of
good doctoring: if your doctor
focuses on your sleep,
sex drive and weight
gain, youre probably
in good hands.
Q I barbecue steaks
without cleaning the
grill first. Gross? GC
Your filthy grill may make your
T-bones taste nasty, but it wont
kill you. The heat and closed
environment keep you safe,
says food scientist Mark Etzel.
Harmful bacteria will die, and
since theres no moisture,
bacteria wont be able to thrive
and multiply. Youre way more
likely to get sick from handling
steaks improperly, he says. If
you touch raw meat, wash your
hands thoroughly afterwards to
annihilate the bugs.

Q My swimming is an epic
flail. How can I streamline
my technique? RL

THE TRICK IS to feel weightless

and to relax both physically and
emotionally, says coach Terry
Laughlin. Push off and glide in the
Superman position arms stretched
forward and shoulder-width apart.
Start with your head down and eyes
looking at the bottom of the pool.
That should be the foundation of
all the swimming you do, Laughlin
says. If you relax your head on the
water, he points out, your spine will
align naturally. Now channel Thorpie:
lightly press your legs together and
do a few unhurried strokes, gliding as
much as you can.

AUGUST 2017 11
Happy tummy honey.
New Beeotic is a 100% natural prebiotic honey which can help boost your digestive
health. Look for it in the honey section at leading supermarkets and pharmacies.
Visit capilano.com.au to find out more.

Beeotic. 100% natural Australian prebiotic honey.

CHC71923-0916

100% Australian honey. Always read the label. Use only as directed. Australias homegrown honey.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Useful
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Tons of tips, tricks

and strategies for life

Stuff
0 8 /2 0 17

FLU-PROOF YOUR BODY

WITH A SIMPLE STRETCH
It may not elicit much sympathy
from the women in your life, but
being seasoned experts in the
male constitution, we know full
well just how torturous man-flu
can be. We also happen to know
that there is a far more
effective way of dealing with an
attack than overdosing on zinc,
vitamin C and Codral. Its called
yoga. According to researchers
from the University of Texas,
just four days of downward
dogging is enough to supercharge
your immune system and safeguard
against bugs and colds. And it
doesnt matter whether youre an
experienced yogi or still have
trouble pronouncing namaste.
An hour of stretching each
morning increases the number of
lymphocytes in your blood by
trebling gene expression
thats the process of producing
flu-fighting cells to you and us.
So rather than engage in petty
competition with your better
half over who is allowed to feel
worse this winter, appeal to her
good sense and suggest saluting
the sun together. Yes, you may
have the flexibility of a girder
and the spirituality of a
libertine, but to keep both
illness and quarrels at bay, Target your
we think its a worthy bribe. man flu by
striking a pose.

AUGUST 2017 13
 . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Unveiling .........................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . your .................................
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. . . be
.................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .a . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .of matter ...............................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .hanging .....................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .in ...............................
. . . . . . ..............................................................................................
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. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
.
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..............................................................................................
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..............................................................................................
NUTRITION
.
.
.
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.
.
.
.
.
.
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.
..............................................................................................
.............................................................................................. KNOW-IT-ALL
. . . . . . ..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Jacqueline . . . . . . . . .Alwill.............
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Adv . . . . Nut..................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Dip . . . . Med................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Q. .Whats . . . . . . . difference,
.............
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .the . . . . . . . . . . if. . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .any, . . .for . . my
. . abs
.............
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . between ..........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .baked . . . . . . . . potato
............
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. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .sweet . . . . potato
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...........
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Id . . . . . . . . . .that ............
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .be. .assuming . . . . . . . . .baked .........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . sweet . . . . potato
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YOUR ABS, SLICED AND DICED
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .spud
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . the
..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . wedges,
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . deep-fried
. . . . . . . . . . . . .Got
. . . . . . . . . . . . . . . . .yourself
. . . . . . . . . . . . a. .flat
. . . . . . . . . . . . . . .stomach?
. . . . . . . . . . . . . Big
. . . . . . . . . . . .tick.
. . . . . . . . . But
. . . . . . . . . its
.............................................
. . oven,
. . . .versus
. . . . . which
. . . . sweet
. . . . are
. . . . . . .in. some
. . . . . . . . . . . . . . . . . . . of. .refined
. . . . vegetable
. . .usually
.......
. . . . potato
........
..........
. . . .combination
..........
. . . . . . .or. seed
........
. . . . . . . . . . . . . . . . . . .corrugation
. . . . . . . . . . . that. . . . . will
. . . . .turn
. . . . female
. . . . . . .heads
.................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . oils. . . . . . . . anything
. . . . . . . . . and ......
. . . . . . . . . . . . . . . . . . .By. .Ethan . . . . . . . .Mens
. . . . . . . . Next . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Drench
. . . . . . Trainer . . . . . . . . . . in. oil ........
. . . . . . . . . . . . . . . . . . . . . . . . .Hyde, . . . . . . . .Health
. . . . . . . .Top . . . . . . . .winner
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . its . . going
. . . .to. become
. . . . . .crispy
.........
. . . . . . ..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . and . . .delicious,
. . . . . .but . . in. .restaurant
.........
. . . . . . . Youd
. . . . have
. . . heard
. . . .that
. . abs
. . .are
. . made
. . . .in. the
. . kitchen.
. . . . . Wrong!
. . . . . Abs
. . .are
. .made
. . . in
. .the
. . gym
. . .and. . revealed
. . . . . .in. the
. . . . . . . . . . . . vats
. . .those
. . . .oils. . are
. . infrequently
...........
. . . . . . ..............................................................................................
. . . . . . . kitchen.
. . . . . . . .muscles
. . . . . . . . . .core . . . . . .in. response
. . . . . . . . . . . . . . .training
. . . . . . . like
. . . . . biceps
. . . . . . .Use . . . . . . . . . . . . . . . . . . .gross!. . . . . . . to ........
. . . . . . . . . . . . The. . . . . . . . of. .your
. . . . . .grow
. . . . . . . . . . to. progressive
. . . . . . . . . . . . .just . . . . your
. . . . . . . do.. . . . . . . . . . . . . . . changed
. . . . . . . . . . .More . . . . .the
......
. . . . . . . these
. . . . three
. . . science-backed
. . . . . . . . . . moves
. . . . to
. . create
. . . . your
. . . own
. . .centre
. . . . of. excellence.
. . . . . . . Perform
. . . . . .them . . . as
. .a .circuit,
. . . . . . . . . . . . . . point,
. . . .theyre
. . . . packing
. . . . . kilojoules
.........
. . . . . . ..............................................................................................
. . . . . . . taking
. . . . each
. . . .set
. .to. failure.
. . . . Repeat
. . . . . the
. . circuit
. . . . 5. times
. . . .with
. . .30. seconds
. . . . . .rest
. . in
. .between.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . .your . . . . . . struggles
.............
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . and . . . . . .body . . . . . . . . . to. . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .they process them, so . . .can
........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ultimately . . . . . . be . . stored
. . . . as ..........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . fatty ........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . tissue. . . . . . . . . my . . . . . . .is. the......
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . There, . . . . . . .friend,
...........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . issue . . . .for. .your
. . .abs.
.............
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Q. .It. seems . . . . . . . .a. lot . . . .clean-
......
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . like . . . . . . of ........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .eating, . . . . . . . . . . .guys .........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .low-carb . . . . . . . . . put ......
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .away . . . a. .heap
. . . of. . bacon
. . . . as
. . a. . . .
. . . . . . ..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .substitute . . . . . . . . . toast............
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .for . . . . . . Is. .that
.....
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .OK . . in. .your
. . . book?
.............
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . not . . . . . with
. . . . . .amount
.........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Im . . . . .cool . . . . . the
. . . . . . . .of. . . .
. . . . . . . ABS
. . . .WHEEL
. . . . .ROLLOUT
. . . . . . . . . . . . . .BARBELL. . . . . . WINDSHIELD
. . . . . . . . . . . . . . . HANGING
. . . . . . .LEG . . .RAISE
. . . . . . . . . . . . . . . . . bacon
. . . . people
. . . . .are. .eating.
. . . . Facts
.......
. . . . . . ..............................................................................................
. . . . . . . This
. . . move
. . . .targets
. . . . both
. . . your
. . . . . . . . .WIPER
. . . . . . . . . . . . . . . . . . . . . This . . .is. a. proven
. . . . exercise
. . . . . .that. . hits
. . . . . . . . . . . . facts:
. . . . . . a. preserved
.............
. . . . . . . upper
. . . . . . .lower
. . . . . .more
. . . . . . . . . . . . is. .a .tough,
. . . . . . . effective
. . . . . . . . . . . . entire . . . . . . . . . . . . . . . . . . are
. . . . . . structure . . . . . . its. . . . . . . . . .meat ......
. . . . . . . . . . . and. . . . . . abs
. . . . . . . . . . . . .This . . . . . . . . .highly
. . . . . . . . . . . . your. . . . . . .abs . . . . . . . ..and . . . . . . . . . . . with
. . .clear
. . . links
. . . to
. . certain
. . . . .types
. . . of
...
. . . . . . . effectively
. . . . . . . . . .sit-ups
. . . . . . . . . . . . . . . . that . . . . . . . your
. . . . . . . . . . . . . it. hard.
. . . . . . feeling
. . . . . . . . . in. . . . . . . . . cancer.
. . . . . . . . . . . . .the . . . . . for
....
. . . . . . . . . . . . . .than . . . . . . . or. . . . . . . . .move . . . . . .targets
. . . . . . . . . . . . . . . hits. . . . . . .Tip: . . . . . . it. more
. . . . . . . . . . . . . . . . . .I .understand
. . . . . . . . . need .......
. . . . . . . crunches.
. . . . . . . . . . of. it. .as. an
. . . . . . . . . . . . . . (or . . . . .abs).
. . . . . . . . . . . your. . . . . flexors
. . . . . . . your
. . . . . . . . . . . . . . . protein
. . . . . . . the . . . . . . preference
.........
. . . . . . . . . . . . . Think
. . . . . . . . . . . . . . . . .obliques. . . . . . . side . . . . . . . . . . . hip
. . . . . .The . . . . . . than
. . . . . . abs?
. . . . . . . . . . . . . . . . .and . . . . .paleo
............
. . . . . . . advanced,
. . . . . . . . . . . . version
. . . . . . . . . . . . . . .of. the . . . . . on
. . . . . . . . . . . Youre
. . . . . . tight.
. . . . . . . .20. . . . . . . . . . . . . to. .dodge. . . . . . . . . of . . . . . . But
.....
. . . . . . . . . . . . . .dynamic
. . . . . . . . . .of. . . . . .weight. . . . . . . .load . . . . . . . . . . . . . too
. . . . the . . . . . .Spend
. . . . . . . . . . . . . . . . . . . . . . .all. .types . . . . .bread.
.........
. . . . . . . the
. . .plank.
. . . . . . . . . . . . . . . . . . . .barbell . . . . is. your
. . . call,
. . .though
. . . . . . . . . . minutes
. . . . . a. day
. . stretching
. . . . . . .your. . . . . . . . . . . . be. .creative.
. . . . . Team
. . . . those
. . . .eggs
.......
. . . . . . . DO
. . . . . . . . .holding
. . . . . . .abs . . . . . . . . . . .needs . . . . . . .your
. . . . . . . . . . hips.
. . . . . . .be. a. new
........................................
. . . . . . . . . .IT. .Kneel,
. . . . . . . . the. . . . . . . . . .safety
. . . . . . . .to. be . . . . .first
. . . . . . . . . . Youll
. . . . . . . . . man. . . . . . . . . . . . . . . . with
. . .beans,
. . . . a. little
. . . bit. . of
. . smoked
.......
. . . . . . . wheel
. . . . in. both
. . . .hands
. . . on. . the
. . floor
. . . . . . .concern.
. . . . . As . . always.
. . . . . . . . . . . . . . DO . . IT
. . Hang
. . . .from
. . .a.chin-up
. . . . .bar,
. . . . . . . . . . salmon
. . . . .or. leftover
. . . . . meat
. . . .from
.......
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . last ....
. . . . . . . in
. .front
. . .of. you.
. . . Lead
. . . with
. . . your
. . . . . . . .DO . . IT. .Lie
. .on. your
. . . back
. . . .on. the
. . . . . . ideally
. . . . with
. . .a.neutral
. . . . grip.
. . . . . . . . . . . . . . . nights
. . . . dinner.
..................
. . . . . . ..............................................................................................
. . . . . . . . . . to. . . . . . the
. . . . . . . . . . . . . .floor . . . . . . . a. barbell
. . . . . . . . . . . . . Brace
. . . . . . .core . . . . . bring
.....................................
. . . . . . . core
. . . . .initiate
. . . . . . movement,
. . . . . . . . . . . . . . .holding . . . . . . . . . . .your
. . . . . . . . . .at. full . . . . . .and . . . . . .your
.................................
. . . . . . . eventually
. . . . . . .extending
. . . . . .your
. . .arms
. . . . . . .extension.
. . . . . . Raise
. . . .your
. . .legs
. . so
. . . . . . knees
. . . .up . .to. your
. . . right
. . . side.
. . . . . . . . . . . . . . Jacqueline
. . . . . . .Alwill
. . . is. a. qualified,
..........
. . . . . . . while
. . . . . . allowing
. . . . . . . . middle
. . . . . . . . .theyre
. . . . . . . . perpendicular
. . . . . . . . . . . . . . . . . under . . . . . . . . .Repeat
. . . . . . . . . . . . . . practising
. . . . . . nutritionist
. . . . . . and. . .author
.......
. . . . . . . . . . .not . . . . . . . your
. . . . . . . to. . . . . . . . . almost
. . . . . . . . . . . . . . . . . Lower. . . . . . . .control.
. . . . . . . . . on . . . . . . . . . . of. Seasons
. . . . . .To. .Share:
. . . .Nourishing
.........
. . . . . . . sag
. . .or. touch
. . . . the
. . floor.
. . . Reverse
. . . . . . . . . .to. the. . floor.
. . . .With
. . .your
. . .abs
. . . . . . . . the. . left
. . side.
.............................................
ILLUSTRATIONS: SONNY RAMIREZ/ILLUSTRATION ROOM

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . family . . . .and . . . . . . .with ...........

. . . . . . . the
. . . . . . . . . to . . . . . .to. the
. . . . . . . . . . . sweep . . . . . . . .legs
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . seasonal . . . . . . friends
. . . . . . . .nutritious,
........
. . . . . . . . . .movement . . . . . . . . . . . .braced,
. . . . . . . .return . . . . . . . . .your . . . . . from
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .wholefoods ................
. . . . . . . starting
. . . . . position.
. . . . . . . . . . . . . . . . . .side . . to. .side.
..................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................

3
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . . . . . . . . .5
. . . . . . . . . . . .Steps
. . . . . . . .to
. . . . . . . . a. .Shredded
. . . . . . . . . . . . . . . .The . . . . . . . of. .times
. . . . . week . . . . . . . . . . . . . .Core ..................................
. . . . . . . . . . . . . . . . . . number. . . . . . . . . . per. . . . . .that ............................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Manipulate . . . . . . . your
. . . diet
. . .to. shed
. . . belly
. . . .fat. and
. . .unveil
. . . .your
. . .magnificent
. . . . . . . midsection,
. . . . . . . says
. . . Hyde
.......
. . . . . . . . . .Hyde
. . . . . . . . . . . . . directly
. . . . . . . .trains
. . . . . . . . his
. . . . . .abs.
. . . . . Hell
. . . . . . . . . . . either
.................................................................
. . . . . . ....................................................................
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
. . . . . . . . . .do. .a .session
. . . . . . . . the
. . . . . . . . . . . . . . . . . . .like
. . . . .featured
. . . . one 1
.......................................................................
.............................................................................................. 2
....................................................................
3 4 5
. . . . . . . . . . . . . . . .on. .this . . . . . . that
. . . . . . . the
.....................................................................
. . . . . . . . . . . . . . . . . . . . page . . . . . . . targets
. . . . . . .entirety
. . . . . . . . . . .Eat . .most
. . .of. your
. . . . .Constantly
. . . . . . feeling
. . . . . . Aim
. . .for
. .two
. . . . . Add
. . .a teaspoon
. . . . . .of. . . Fat . . burns
. . . .fat.
. .Eat
..
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .carbs . . . . . . side
. . . . . . . . .sets . . . . up. . . . . . . . . . . . . .cinnamon
. . . . . . . . . . . . .a.thumb-sized
........
. . . . . . . . . . . . . . . .of. his . . core.
. . . Or
. . hell
. . .divide
. . . .the
. .abs. . into
. . . . . . . . . . . . .either
. . . . . . . hungry
. . . . . . . you. . . . . . palm-sized
. . . . . . . . . . . . . . . .to. high-...............
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .of. your . . . . . . . . . . for . . . . . . . Fill
. . . . . . . . . . .of. . . carb
. . . . . . .This . . . . . . . portion
.........
. . . . . . . . . . . . . . . .upper,
. . . . . . . and . . . . . . . . . . . . . . . . . .workout
. . . . . . . . devoting . . . . . . . . .bingeing.
. . . . . . . . . . servings
. . . . . . . . . . . . meals.
. . . . . . .can . . . . . . . . .of. fat...
. . . . . . . . . . . . . . . . . . . .lower . . . . . .obliques,
. . . . . . . . . . . . . . . . . . (60-70. . . . per
. . cent
. . . of. . . up. . on
. .seasoned
. . . . . . . . protein
. . . . with
. . . . . .help
. . limit
. . . the. . spike
. . . . . (avocado,
. . . . . .natural
....
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .your . . . . . .total)
. . . . . . . . . vegies
. . . . . . . . . . . .meal . . . . . . . . . . .sugar . . . . . . . .peanut
.........
. . . . . . . . . .one
. . . . . . . . . . . . session
. . . . . . . a. week
. . . . . . . . . .to. each.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .daily . . . . . . . . fibrous
. . . . . . . . to. . . . .each
. . . . . . . . .in. blood
. . . . . . .that . . . . . . . . . butter)
.....
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .stay . . in
. .charge
. . . . . . . . . . . . . . . . .triggers
. . . . fat. . storage
. . . . . . 5-6. . times
. . . .per
....
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .day ..

14 AUGUST 2017
 LIVE HEALTHY.
STYLE DAILY.
INSPIRE OFTEN.
OPEN YOUR MIND.
OPEN A JAR.

For local stockist enquiries / Australia 1300 764 437 / New Zealand 0800 456 426 / info@sabre-group.com
. . ................................................................................................ . .
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. . ................................................................................................ . .
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. . ................................................................................................ . .

CHEATS CHICKEN CASSEROLE

. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . . . . . . . . . . . up . . . . . . . midweek
. . . . . . . . . . . . . .with . . . . . . . .lively
. . . . . . . . . . . . . in . . . . . . . easy
. . . . . . . . . . . . . . which
. . . . . . . . . . . . .anti-
.......... . .
. . . . . . . Spice
. . . . . . . .your. . . . . . . . . . . routine
. . . . . . . . . . . the . . . . . . . . . .flavours
. . . . . . . . . .this . . . . . . . . casserole,
. . . . . . . . . . . . . . . includes
.................. . .
. . ................................................................................................ . .
. . . . . . . inflammatory
. . . . . . . . . . . turmeric
. . . . . . . . and
. . . .ginger.
. . . . . . .It . . helped
. . . . . . build
. . . . . the. . . .body
. . . .of . . Tim
. . . .Robards,
. . . . . . . .author
. . . . . .of. . The
. . . 7:2:1
. . . . . .Plan
......... . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . . . . . . SERVES
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . the . . . . . . .salt,
. . . . . . . . . . . . . the. . . . . .to. low
........................ . .
. . . . . . . . . . . . . 4. . . . . . . . . . . . . . . . . . . . . . . . . . .COMBINE . . . . . . . . . spices,
. . . . . . . . . . . . REDUCE
. . . . . . . . .heat
............................ . .
. . . . . . . .1. .teaspoons
. . . . . . ground
. . . . .cinnamon
. . . . . . . . . . . . . . . . . . .pepper. . . . and
. . . a. splash
. . . . of
. .olive
. . .oil. . . . medium,
. . . . . .add
. . the
. . .onion,
. . . .garlic
...................... . .
. . ................................................................................................ . .
. . . . . . . .1. . . . . . . . ground
. . . . . . . . . . . . . . . . . . . . . . . .in. a. glass. . . . . . . . . . bowl.
. . . . . . . . . and . . . . . . .and
. . . . . .for........................ . .
. . . . . . . . . .teaspoons
. . . . . . . . . . .ginger
. . . . . . . . . . . . . . . . . . . . . . . . .or. metallic
. . . . . . . . .Add . . . . . . . .celery
. . . . . . cook
. . . . . .10. . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . .. teaspoon
. . . . . . ground
. . . . .turmeric
. . . . . . . . . . . . . . . . . . . .the . . chicken
. . . . . and
. . .turn
. . to
. .coat
. . . . . . . minutes
. . . . . or
. . until
. . .softened.
. . . . . .Return
..................... . .
. . ................................................................................................ . .
. . . . . . . .Sea
. . salt
. . .and
. . freshly
. . . . ground
. . . . . black
. . . pepper,
. . . . . to . .taste
. . . . . .thoroughly.
. . . . . . .You . . can
. . . do
. .this
. . up
. . . . . the
. . .chicken
. . . . .to. the
. . dish,
. . . along
....................... . .
. . . . . . . .Splash
. . . . . . . . .virgin
. . . . . . oil
. . . . . . . . . . . . . . . . . . . . hours. . . . . . . .and . . . . . .to. . . . with
. . . . . apple
. . . . . . ..cup ........................ . .
. . . . . . . . . . . . of. extra
. . . . . . . olive
. . . . . . . . . . . . . . . . . . . .to. 24 . . . . . .ahead
. . . . . . leave
. . . . . . . . . . . the. . . . . . and
. . . . . . water.
...................... . .

RECIPE AND IMAGE SUPPLIED FROM 7:2:1 PLAN BY TIM ROBARDS, MACMILLAN AUSTRALIA, OUT NOW
. . . . . . . .1.kg. free-range
. . . . . . . . . . . . thigh
. . . . . . . . . . . . . . . . . .marinate
. . . . . . .the . . . . . .but. . . . is . . . . . . . . and
. . . . . . . .over
......................... . .
. . . . . . . . . . . . . . . . . chicken
. . . . . . . . fillets,
. . . . . . . . . . . . . . . . . . . . in . . . . fridge
. . . . . . this
. . . . . . Cover
. . . . . . .simmer
. . . . . . . low
....................... . .
. . . . . . . .trimmed
. . . . . of. fat,
. . halved
. . . . . . . . . . . . . . . . . . . . . . . . . . essential.
. . . . . . . . . . . . . . . . . . . . . . for . . . . minutes,
.............................. . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . .not
. . . . . . . . . .or. ghee, . . . . . . . . . . . . . . . . . . . . . heat . . . . . 30
. . . . . . . stirring
......................... . .
. . . . . . . .Butter
. . . . . . . . .for. .pan-frying
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . occasionally. ..................................... . .
. . . . . . . .1.onion,
. . . .halved
. . . .and
. . thinly
. . . .sliced
........................................................................... . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .HEAT . . . .a.little
. . .butter
. . . .or. ghee
. . . in. .a. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . cloves,
. . . . . . . . . . . . . . . . . . . . . . . . . . . .flameproof
. . . . . . . . . . . . .dish . . . . . . . . GARNISH
. . . . . . . . . .parsley
........................... . .
. . . . . . . .2.garlic
. . . . . . . .minced
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .casserole . . . . . . . . .over . . . . . . . . . . . . with
. . . . . . . .or. . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . .2.celery
. . . . . . . .sliced
. . . . . . . . . . . . . . . . . . . . . . . . . . . . heat . . . . . .brown. . . . . . . . . . spinach,
. . . . . . . . serve
............................. . .
. . . . . . . . . . . . .stalks,
. . . . . . . . . . . . . . . . . . . . . . . . . . .medium . . . . . . . . and . . . . . . .the . . . . . . . . . . . .and. . . . . .with
......................... . .
. . . . . . . .1.green
. . . apple,
. . . . cored
. . . . and
. . .sliced
. . . . . . . . . . . . . . . . .chicken
. . . . .pieces
. . . . on . . both
. . . sides
. . . . . . . cauliflower
. . . . . . . rice
. . .and
........................... . .
. . . . . . . .Thinly
. . . sliced
. . . . flat-leaf
. . . . . parsley
. . . . .or. baby . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . a. fresh
. . . spinach, ........................ . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .(depending . . . . . . . . .the . . . . .of. your
. . . . . . . . . . salad
. . . . . . . or. .iceberg
........................ . .
. . . . . . . .to. garnish . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . on
. . . . .(optional) . . . . size
. . . . . . . . . . green
. . . . . . . . .cos
............................ . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .dish . . .you
. . may
. . .need. . . to
. .do. .this
. . in. . . . lettuce
. . . . .works
. . . .particularly
. . . . . . .well
..................... . .
. . . . . . . .Cauliflower
. . . . . . .couscous
. . . . . .or. rice,
. . . and
. . .a .fresh
. . . green
. . . . . . . . . . . . . .Remove
. . . . . . . set . . . . . . . . with..................................... . .
. . . . . . . .salad,
. . . .to. serve.
. . . . . . . . . . . . . . . . . . . . . . . . . . .batches).
. . . . . . . . . . .and . . . . .aside.
. . . . . . . . this.
.................................. . .

41
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
.
.
.
.
.
. WANT A 10K PB?
................................................................................................
................................................................................................
................................................................................................
.
.
.
.
.
.
. . . . . blowing
Start . . . . . . . . . . . with. . . . . . . .restoration
. . . . . . . . . .Luke . . . . . . . . . .and
. . . . . . . a. new. . . . . . PB ........................................ . .
. . . . . . . . . .up. .balloons
. . . . . . . postural
. . . . . . . . . . . expert
. . . . . . .Worthington
. . . . . . . . . celebrate
. . . . . . . . .cardio ........................................... . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . ................................................................................................ . .
. . . . . . . . . .POWER
ALIGNED . . . . . . . . . . . . THE. . . LUNG
. . . . . GAME
. . . . . . . . . . . . . PUFFED-UP
. . . . . . . . . POSTURE
. . . . . . . . . . . . . . . . . . . . Percentage
. . . . . . . . . . . . . . . . .in. their
........ . .
. . . . .back
. . .and
. . dig
. . your
. . . heels
. . . . . . . Rest
. . . your
. . . left
. . arm
. . .above
. . . .your
. . . . . . Inhale
. . . . through
. . . . . your
. . .nose . . . . . . . . . . . . . . . . . . . . . .of. Australians
. . . and . . . . . . . . . . . . 20s
..... . .
. . ................................................................................................
Lie . .
. . . . . a. wall
. . . . . your
. . . . . . bent
. . . . . . . . and
. . . . .your
. . . . . . so. . . . . . . . . . out
. . . . . the . . . . . . . three
. . . . . . . . . . . . . . . . . post
. . . . . . . . on
. . . . . . media
......... . .
. . into
. . . . . . .with
. . . . . legs
. . . . . . . . head
. . . . . .tilt
. . . . .pelvis
. . . . . . . . . . blow
. . . . . into . . . . . . . . . . . . . . . . . . . who
. . . . . balloon . . . . . . photos
. . . . . . .social
. . . . . . . . of
..... . .
. . .at.a.90
. . angle.
. . . . Clasp
. . . .a.small
. . . . . . your
. . . tailbone
. . . . . is. raised.
. . . . .Finally,
. . . . . . . times.
. . . . It. forces
. . . . you
. . .to. fully
.......................................... . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . every . . . . . . . . .they
. . . . . . .compared
.......... . .
. . . . .between
ball . . . . . . . . knees
. . . . . . . . . . .your. . . . . foot.
. . . . . .is. the
. . . . . . . . . . . .drop . . . . . . . . . . . . . . . . . . . . . .holiday
. . . . . .ribs . . . . . . . .have,
. . . . . . . . . . with
.... . .
. . . . . . . . . . your
. . . . . . . to. . . . . lift
. . . . .left
. . . . . This
. . . . . . . . . . . exhale,
. . . . . . . .your . . . . . and
.......................................... . .
. . . . . . . your
. . . legs.
. . . . . . . . . . . . correct
. . . . .alignment
. . . . . . for. .max-
. . . . . . . . reposition
. . . . . . your
. . . diaphragm.
. . . . . . . . . . . . . . . . . . . . 20 . . . . cent
. . . . . . . . .age
............. . .
. . . . . . . . . . . . . . . . . . per . . . . . .of. older
. . . . . . groups.
engage
. . . . . . . . . . . . . . . . . . . . . . capacity
. . . . . . . . power.
. . . . . . . . . . . . . . . . .pull . . . . . out
. . . .thin ........... . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . lung . . . . . . . . . . . . . . . . Youll
. . . . . . a. PB. . . . of. . . . air.
........................................ . .
. . ................................................................................................ . .

16 AUGUST 2017
 . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . .

..... ....... ............................................................ . . . . . .......................

..... ....... ............................................................ . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Whether
. . . . . . . rampant
. . . . . . . .or. a. sneaky
...... . . . . . .......................
..... ....... . . . .SEX . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . its
. .BY. NUMBERS . . . . . . . lust........... . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .desire
. . . . . . . . .the . . . . . . .half....... . . . . . .......................

GO SLOW TO SATISFY
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .to. catch
. . . . . .second
. . . . . . . of. .the
... . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .big . .game,
. . . .guys
. . .continue
. . . . . to . .proceed
....... . . . . . .......................
..... ....... ............................................................ . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .with. . excessive
. . . . . . haste
. . . . in. the
. . .bedroom,
....... . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .according
. . . . . .to. new. . . findings.
............. . . . . . .......................
..... ....... ............................................................ . . . . . .......................
..... ....... . . . . . . . . . . . finds
. . . . . . . . . .are
. . . . . . . . . . . . . . . . . Among
. . . . . . . . . . the . . . . . .popular
...... . . . . . .......................
..... ....... . . .Research
. . . . . . . . . . . . . . men
. . . . . . . still
. . . . . . . . . . . . . . . . . . . women,
. . . . . . . most
.......... . . . . . .......................
..... ....... . . .moving
. . . . . . . . . . fast
. . . . . . . . . . . . the
. . . . . . . . . . . .duration
. . . . . . .a.sexual
. . . . . . . . . . is. . . . . . . . . . .......................
..... ....... . . . . . . . . . too
. . . . . . . . .between
. . . . . . . . . . . sheets
. . . . . . . . . . . . .for . . . . . . . encounter
........... . . . . . JACK THE
.......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30-plus
. . . . minutes.
. . . . . .Typically,
. . . . . however,
........ . . . . . .......................
.....
.....
.....
.......
.......
.......
............................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .sessions
. . . . . last
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .according
. . about
. . . . half
. . . . . .to. a. survey
. . .that
. . time,
. . . . .of. 1,200
.......
.........
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
BARMAN
.......................
.......................
.......................
..... ....... ............................................................ . . . . . . . . . . . . . . . advice. . . . . . . things
......
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Australians
. . . . . . . . lovehoney.com.au
............... . . . . . . .Straight-up
. . . . . . . . . . . . . on ........
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . by . . . . . . . . . . . . . .. . . . . . . . . . .that
. . . drive
. . . .men. . . crazy
...........
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . At. . . . . . . five. . . . . . . .[from
....... . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .around. . . . . . minutes
. . . . . . . . . initial
.... . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .arousal],
. . . . . men
. . . take
. . .considerably
. . . . . . . .less
.... . . . . . .......................
..... ....... ............................................................ . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .time. . to
. . reach
. . . .orgasm,
. . . . . says
.......... . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . sexpert
. . . . . . . . . . . .Knight.
..... . . . . . . . . . . . . . . . . at. .my . . . . .seems
.....
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Lovehoney
. . . . . . . . . . . Annabelle
............ . . . . . . . Q. .A. waitress
. . . . . . . . . . bar ........
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .In. contrast,
. . . . . . . . . . .20. minutes
.......... . . . . . . . . .to. be. . . . . . . one . . . . . .How.....
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . around . . . . . . . . . . . of ..... . . . . . . . . . . . . hitting
. . . . . . . .me. ........
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .continual
. . . . . stimulation
. . . . . . . is. required
. . . . . .to. . . . . . . . . . . . .can . . I. know?
. . . . . Wayne
...........

PHOTOGRAPH: APIX SYNDICATION; PIE CHART SOURCE: MENSHEALTH.COM SURVEY; GRAPH SOURCE: LOVEHONEY
..... ....... ............................................................ . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .ensure
. . . . . . .lady . . . . . the
. . . . O.
....... . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . your . . . . . .hits. . . . big
......... . . . . . . . If. youre
. . . . . . enough
. . . . . . .drink.......
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Which
. . . . .is.stuff
. . .you
. . probably
. . . . . .know
..... . . . . . . . . . . . . old . . . . . . . to . . . . . in. .a. .
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .already
. . . . . . . exquisite
. . . . . . . . . . . . . So ... . . . . . . . bar,
. . .Wayne,
. . . . youre
. . . . old
. . .enough
. . . . to...
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . from . . . . . . . . . experience.
.......... . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .why . . . . the
. . . . . . . . . adjustments
.......... . . . . . . . know
. . . . . . . a. woman
. . . . . . . . . . .on. .
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . are . . . . .necessary
. . . . . . . . . . . . . .to. . . . . . . . . . . . .when . . . . . . . . . is. hitting
.......
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .our . .sexual
. . . . pace
. . . so
. . elusive?
............ . . . . . . . you.
. . .Two
. . .rules
. . .of. .thumb:
..........
..... ....... ............................................................ . . . . . . . . . . . . . . . . . . . . . . if. shes .....
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . While
. . . . . . . overexcitement
. . . . . . . . . . . . .a . . . . . . . . . working
. . . . . for
. . tips
. . .and. . shes
. . . .being
.....
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . male . . . . . . . . . . . . . and ..... . . . . . . . nice
. . .to. you,
. . . youre
. . . . a. customer
.........
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .lets-cut-to-the-chase
. . . . . . . . . . . . .attitude
. . . . .are
..... . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .probably
. . . . . . . culprits
. . . . . . . . . . . . . . of. . . . . . . . . and
. . . . . . doing
. . . . . . job..........
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . the . . . . . . . in. a. proportion
......... . . . . . . . . . .shes
. . . . . . .her . . . . .If.shes
.....
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .truncated
. . . . . .encounters,
. . . . . . . its
. . also
........ . . . . . . . not
. . working
. . . . . for
. . tips
. . . but
. . shes
.......
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .likely ..... . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .that. . an
. . epidemic
. . . . . .of. work-related
............ . . . . . . . being
. . . . . . .to. you. . . . . . . .youre
.....
..... ....... ............................................................ . . . . . . . . . . .nice . . . . . . .anyway,
..........
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . is . . . . . . . . .mens. . . . . . . . . to. . . . . . . . . a. charity
. . . . .case
. . .and. . shes
. . . .a. rehab
.....
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .stress
. . . . .diminishing
. . . . . . . . . . .capacity
....... . . . . . . . volunteer.
. . . . . . . . . . way, ...........
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .use . . a. slow
. . . hand
. . . in. .the
. .night
. . . hours,
....... . . . . . . . . . . . . . Either
. . . . . . . if. youre
.......
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .argues
. . . . Knight.
................... . . . . . . . not
. . . . . shes
. . . . . . . . on ........
..... ....... ............................................................ . . . . . . . . . sure
. . . . . . .hitting
. . . . . .you,......
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Train
. . . . . . . . . to . . . . . work
. . . . .the... . . . . . . . shes
. . . not.
..................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . yourself
. . . . . . .leave. . . . . . at
..... . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .door,
. . . . . . Knight.
. . . . . . . . . . .that ...... . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . says . . . . . . . .Couples
............ . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .agree
. . . not
. . .to. talk
. . about
. . . . work
. . . after,
. . . .say,
... . . . . . .......................
..... ....... ............................................................ . . . . . . . Q. .I dont
. . . . . . . to . . . . dad
........
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8pm . . .tend
. . .to. enjoy
. . . .much
. . . lengthier
......... . . . . . . . . . . . . . talk. . . . .my . . . . . all
.....
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .encounters,
. . . . . . . . .the . . . . . . of. . . . . . . . . . . . .that. . .much
. . . .(long
. . . .story),
. . . . but
....
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .sexual
. . . . . . . . . . . as . . . . period
........ . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .respite
. . . . allows
. . . . them
. . . to. .clear
. . . their
....... . . . . . . . . .he. .sends
. . . . me. . a. .fat
. .cheque
.......
..... ....... ............................................................ . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .before................... . . . . . . . . .every
. . . .year
. . . for
. . my
. . .birthday.
.......
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .heads
. . . . . . . .bed................ . . . . . . . . .If. I .dont
. . . . . . . it,. .I .feel
.......
..... ....... ............................................................ . . . . . . . . . . . . . . .cash . . . . . . . . guilty.
.....
..... ....... ............................................................ . . . . . . . . .If. I .do. . . . . it,
. . . . . .guilty.
......
..... ....... ............................................................ . . . . . . . . . . . . .cash . . . . . I .feel
. . . . . . . Is. .
..... ....... ............................................................ . . . . . . . . .there
. . . . . . . .out? ...........
..... ....... ............................................................ . . . . . . . . . . . . .a .way . . . . . . Frank
........
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . . . Yes.
. . .Start
. . . talking
. . . . .to. your
. . . dad.
......
..... ....... ............................................................ . . . . . . . Like
. . . . . .hes
. . . . . another
..........
..... ....... ............................................................ . . . . . . . . . .you,. . . . . just
. . . . . . . . guy.....
..... ....... ............................................................ . . . . . . . lost
. . .on. the
. . .planet.
. . . . Be. . that
. . . guy
.....
..... ....... ............................................................ . . . . . . . . . . . . . . . . . . . . . . . . . . . .
..... ....... ............................................................ . . . . . . . that
. . .son
. . . who
. . . reaches
. . . . . .out.. . If. he
...
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . . . . . . .enough
. . . . . . . . . you ........
..... ....... ............................................................ . . . . . . . cares
. . . . . . . . .to. give. . . . . a. .cash
....
..... ....... ............................................................ . . . . . . . prize,
. . . .then
. . .accept
. . . . it.. .Just
. . .say,
.....
..... ....... ............................................................ . . . . . . . Thank
. . . . . . . very
. . . . . . . and .......
..... ....... ............................................................ . . . . . . . . . . . .you . . . . . much
. . . . . . . let....
..... ....... ............................................................ . . . . . . . yourself
. . . . . feel
. . .good
. . . about
. . . . doing
......
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . . . the
. . . . . thing.
. . . . . . . that.........
..... ....... ............................................................ . . . . . . . . . right
. . . . . . . And. . . . . .long......
..... ....... ............................................................ . . . . . . . story?
. . . . Wrap
. . . .it .up.
............
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . . .YOU. . . . . . . DAD..............
..... ....... ............................................................ . . . . . . . . . . . .VS. ................
..... ....... ............................................................ . . . . . . Imagine
. . . . . . . .two . . . . the
. . . . . .age:....
..... ....... ............................................................ . . . . . . . . . . . you . . . . . at. . . . same
........
..... ....... ............................................................ . . . . . . whos
. . . . stronger?
..................
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . . Maybe
. . . . you
. . .can
. . bench
. . . . more
. . . than
. . . your
...
..... ....... ............................................................ . . . . . . dad
. . .did.
. . Survey
. . . . results
. . . . (below)
.........
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . . indicate
. . . . . . . . what. . . . . .reckon.
. . . . . . by ..
..... ....... ............................................................ . . . . . . . . . . . thats
. . . . . . you. . . . . . . But....
..... ....... ............................................................ . . . . . . one
. . . . . . . . . grip. . . . . . . . todays
.....
..... ....... ............................................................ . . . . . . . . .measure
. . . . . . . . strength
...........
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . Shed
. . . . .appreciate
. . . . . . . . a. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20-to-34-year-olds
. . . . . . . . . . . are . . generally
.........
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . .gentle
............................... . . . . . .......................
..... ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . pace.
.......................... . . . . . . weaker
. . . . .than. . same-aged
. . . . . . . guys. . . of. .30. . .
..... ....... ............................................................ . . . . . . years
. . . .ago,
. . a. . . . . . . . . . . . . . . .
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . . study
......................
..... ....... ............................................................ . . . . . . . . . .found.
..................
..... ....... ............................................................ . . . . . . Your
. . . move:
...................
..... ....... ............................................................ . . . . . .......................
..... ....... ............................................................ . . . . . . aim
. . . . . . . . . He . . was
...........
.....
How . . . . . is
long .. . . . . ideal
her . . . . . . . . . session?
............................................... . . . . . . . . .for. a. . . . .stronger
. . . . . . . . Im.....
..... ....... . . . . . . . . . sex
................................................... . . . . . . 90-sec
......................
..... ....... ............................................................ . . . . . . dead
. . . . . . . . . .42 . .%. . . .stronger
......
. . 1. %. . . . . . 3.%. . . . . .4%. . . . . . . . . . . . . . . . . .%. . . . . . . . . . . .11. %. . . . . . . . . . . .15. %. . . . . . . . . 38 ... . . . . . .......................
..... ....... . . . . . . . . . . 8. %. . . . . . . . . 17
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . %. . . . . . . hang
. . . . . . . . . . . . . . . . .58 . .%. . .
..... ....... ............................................................ . . . . . . . . . from
...................
..... ....... ............................................................ . . . . . . a. chin
. . . bar.
..................
..... ....... ............................................................ . . . . . .......................
5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 30+
minutes of sex
18 AUGUST 2017
 WITH ARTIST

SILK ROY

WWW.RAINBIRDCLOTHING.COM
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HOW CAFFEINE WORKS
.................................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Watch
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Your
.................................................................................................
.................................................................................................
.................................................................................................
. . . . . . . . . . . . . Dosage
.............
..................
.
.
.
.
.
.
.
.
.
.
.
.
. . . . . . . . Were
. . . . . . . . . . . . . .answering
. . . . . . . . . . . . . . . all
. . . . . . . . . . . . . your
. . . . . . . . .burning
. . . . . . . . . . . . questions
. . . . . . . . . . . . . . . . .about
. . . . . . . . . . . . . . . the
. . . . . . . . . compound
. ........................................... . .
. ....................................... . .
. . . . . . . . . that . . . . . . . . . . you . . . . . . . .up,
. . . . . . . moving
. . . . . . . . . . .burn
. . . . . . . . midnight
............................................. . .
. . . . . . . . . . . . . .helps . . . . . . . . . get
. . . . . . . .get. . . . . . . . . .and. . . . . . . . the . . . . . . . . . . . . .oil .................................... . .
. ................................................................................................. . .
. ................................................................................................. . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .95mg ................. . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Roughly . . . . . the
. . . . . . .of. . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . .U.R. B. O ....O . . . . . . . . . . . . .O. F. F. E. E. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . amount ............... . .
. . . . . . . . . . . . . . . . . . YO . . . . . . . .DY. . . .N. A. .C. U. P. .O. F. C
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . caffeine . . . . . in. a. single
. . . . . . .of. . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . shot ............ . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .espresso . . . . . coffee.
............... . .
. ................................................................................................. . .
. . . . . . . . . . . . . . . . . . . . . . . . . . Head . . . . . . . . .can ............................................................... . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Coffee .................................................................... . .
. . . . . . . . . Brain. . . . . . .feel. . . . . . . . . . enhance
. . . . . .some.................................................................. . .
. . . . . . . . . . . . . You . . . . . awake
. . . . . . . . headache
. . . . . . . . . . . .by. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . and . . .alert.
. . . Caffeine
. . . . . binds
. . . . . . . . . . . . relievers
.................................................................. . .
. . . . . . . . . . . . Blood
. . . . . . . . . . . . . . . . . . . . . . . . . . aiding . . . . . . . . . . . . . Pressure
. . . . . . . . absorption ................................................... . .
. . . . . . . . . to . . . . . . . .in. brain
. . . . . . . . . . . . in. their . . . . . . . . . . .By. .blocking
.......................................... . .
. . . . . . . . . . .receptors
. . . . . . . . . . . . . . . and . . .constricting
. . . . . . . blood
. . . . . . . adenosine,
. . . . . . . caffeine
. . . . . may
. . . prevent
........................................ . .
. . . . . . . . . cells,
. . . . . . . . .the ................................................................................ . .
. . . . . . . . . . . . blocking
. . . . . . . . sleep-
. . . . . . vessels,
. . . . . which
. . . . can
. . . . . . . . your
. . . arteries
. . . . . from
. . . widening;
. . . . . . the...................................... . .
. . . . . . . . . inducing
. . . . . .effect
. . . of
. . . . . . . . . . . . . . . . . . . . . . . . . result. . . .is. a. brief
. . . (though
. . . . . not
. . . . . . . . . . . . . . . . . . . . . . .300mg .................. . .
. . . . . . . . . . . . . . . . But . . . . not
. . . . . . temporarily
. . . . . . . widen
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Average ................... . .
. . . . . . . . . adenosine.
. . . . . . . . . its. . . . .a . . . during
. . . . a. migraine.
. . . . . . . . . . . . necessarily
. . . . . . . harmful)
. . . . . .bump
. . . in. . . . . . . . . . . . . . . . . . . . . . . . .daily .............. . .
. . . . . . . . . substitute
. . . . . . for. . sleep.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . consumption . . . . . . . .of. an ............ . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . blood . . . .pressure.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Australian . . . . . .adult.
.............. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .400mg .................. . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . The ................... . .
. . . . . . . . . Nerves
. . . . . If. youre
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .caffeine ................ . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .threshold . . . . . you
................ . .
. . . . . . . . . . . . . . sensitive,
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . not . . . . . . .in.should
............. . .
. . . . . . . . . caffeine
. . . . . . . . . . . you . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . exceed . . . . . .a.day. ............ . .
. . . . . . . . . get . . the
. . .jitters
. . . from
. . . fight-
.............................................................................. . .
. . . . . . . . . or-flight
......................................................................................... . .
. . . . . . . . . . . . . . activation.
.................................................................................... . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Colon ............................................ . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Caffeine ....................................... . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . stimulates . . . . . . .your..................................... . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .GI. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . tract, . . . .helping
. . . . you
. . . . . . . . . . . . . . . . 500-600mg
.................... . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . poop. . . . . It. also
. . .releases
.................................... . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . A. potent . . . . . . . that
.............. . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .acids . . . . . .the . . . . . . . . . . . . . . . . . . dose . . . . . .may........... . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . bile . . . . . . into
. . . . . . . . . . . . . . . . cause . . . . rapid
. . . heartbeat,
............... . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . intestine, . . . . . . . . . . . . a. . . . . . . . . . .insomnia . . . . . . . tremors
.............. . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . producing . . . . . . . . . . . . . . . . . . . . . . and ................ . .
. . . . . . . . . Metabolism
. . . . . . . . .Caffeine
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . laxative . . . . . effect
. . . . as. .well
................................. . .
. . . . . . . . . restricts
. . . . . . . .activity
................................................................................. . .
. . . . . . . . . . . . . . the . . . . . . . of. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . as . . the
. . urge
. . . to. .go,
. .like,
................................. . .
. . . . . . . . . an . . enzyme
. . . . . that
. . .puts
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . right ............................................ . .
. . . . . . . . . . . . . . . . . . . . . the . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . now. ......................................... . .
. . . . . . . . . brakes
. . . . . . heat
................................................................................... . .
. . . . . . . . . . . . . on ..................................................................................... . .
. . . . . . . . . production.
. . . . . . . As . . . . . . . . . . Legs
. . . . . . . . in . . . . . . . . . .study
. . . . . . were
................................................ . .
. . . . . . . . . . . . . . . . . . a. result, . . . . . . . . . . . People
. . . . . .an. .Australian
. . . . . . . . . who
................................................... . .
. . . . . . . . . your . . . body
. . . produces
. . . . . . . . . . . given
. . . .caffeine
. . . . .and. . essential
. . . . . . amino
. . . . acids
. . . (EAAs)
................................................ . .
. . . . . . . . . more . . . . . . .which
. . . . . . . . . . reported
. . . . . . . . . . less
. . . . . . . .after
. . . . . . . . than.............................................. . .

PHOTOGRAPHY: LEVI BROWN (COFFEE BEANS); ILLUSTRATIONS: HUBERT TERESZKIEWICZ

. . . . . . . . . . . . .heat, . . . . . . .may . . . . . . . . . . . .feeling
. . . . . . .fatigued
. . . . . . . . sprinting
................................................... . .
. . . . . . . . . help . . . you
. . burn
. . . .kilojoules.
. . . . . . . . people
. . . . .who. . were
. . . .given
. . . EAAs
. . . .alone.
...................................................... . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5-50g .................. . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . The . . . . . . . that
............... . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .amount . . . . . . .could............ . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .actually . . . . . . you.
. . . . . . is. . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . kill . . . . .Death
............. . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . rare . . .but
. . has
. . occurred.
............... . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
. ................................................................................................. . .
.
. 1
.................................................................................................
.................................................................................................
.Why 2 3 4 .
.
.
.
. . . . . am
. . . . . . . .I.so
. . . . . . . .much
. ....................................................................................... . .
. .................................................................................... . .
. .better
. . . . . . . . darts
. . . . . . . . . . . . . . . . . . . CONTEXT
. . . . . .REINSTATEMENT
. . . . . . . . . . . .THE . . YERKES-DODSON
. . . . . . . . . . .LAW . . . . ILLUSORY
. . . . . . .CORRELATION
. . . . . . . . . . INADVERTENT
................. . .
. . . . . . . . at . . . . . . . .after
. . . . . . . . . . . . . . . means
. . . . . . . always
. . . . . . . . . . . . .beer . . . . . . liquid
. . . . . . . . . .means. . . . . . . . .think...................... . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . This . . . . . . if. you
. . . . . . do. . . . .Its. why
. . . . . equals
. . . . . . . . . . . This . . . . . . .you. .might
. . . . . . . . BLOODLETTING
................. . .
.a. .couple
. . . . . . . . . of
. . . . . . . . . .beers?
. . . . . . . . . . . . . . . . . . . . . .under . . . . . same
. . . . . . . . . . . Competition
. . . . . . . . . . . . . booze . . . . . . . . . . because
. . . . . . . . . is. .what
. . . . . .happen
....... . .
. . . . . . . . . . . . . . . . . . . . something
. . . . . . . . . the . . . . . . . . .courage.
. . . . . . . . . . . (and . . . . . . . . . .is. beneficial
. . . . . . . . . . . . This . . . . . . might
. . . . . . . .when
... . .
. .Because
. . . . youre
. . . .buzzed.
. . . . Golfers
. . . . call
. . . . . . . . . . . conditions,
. . . . . . youll
. . . perform
. . . . . . . . .drunk
. . .friends
. . . .yelling
. . . . . . . . . . youre
. . . .associating
. . . . . . two. . . . . . . you. . drink
. . . too
. .much,
. . . because
....... . .
. ................................................................................................. . .
. .beer
. . . . . . oil. . . . . . .it.seems
. . . . . . . . . . . . . better.
. . . . . . . . always
. . . . . . . . . .mindlessly)
. . . . . . . . cause
. . . . . . . . . . . . . . .things.. . . . . . . . . . . alcohol
. . . . . . wreck
. . . . . . motor
..... . .
. . . . swing
. . . . . . because
. . . . . . . . . to . . . . . . . . . . . . . .So. if. you
. . . . . . play
. . . . . . . . . . . .can . . . . . . . . . . . unrelated
. . . . . . . . . If. youve
. . . . . . . . . . . can . . . . . .your
....... . .
. .smooth
. . . .out . .the
. .motion.
. . . .Same. . . thing
. . .here.
. . . . . . . . . darts
. . . buzzed,
. . . . that
. . .becomes
. . . . . . . .psychological
. . . . . . . arousal.
. . . . A. little
. . . . . previously
. . . . . . kicked
. . . .arse
. . while
. . . . . functioning.
. . . . . . Those
. . . .darts
. . .are
.... . .
. .Its. .science,
. . . . . . of,
. . . . . . .there. . . . . . . . . . . . the
. . . . . you. . . . . need
. . . . . . . .alcohol
. . . . . .subdue
. . . . . . a.bit;
. . . . . . . . you
. . . . think
. . . . . two
. . . . . . . . than
. . . . . look,
........ . .
. . . . . . . . sort . . . . because
. . . . . . . .are. big
. . . . . . . . . . state
. . . . . might
. . . . . . to. be
. . . . . . . .can . . . . . .this
. . . . . . . drunk,
. . . . . . may
. . . . . the
. . . . . . sharper
. . . . . . .they
.......... . .
. .words
. . . . . . . . (Which,
. . . . . . . . . . . . are . . . . . . . . . . . . . .your. . . . . . . . . . .moderate
. . . . . . . . .yields
. . . . . . . . . . related.
. . . . . . . is. a.natural
. . . . . . . . . . . . Throw........... . .
. . . . . involved. . . . . . . . . . . . . . . . in. to. .achieve
. . . . . . . . . coincidentally, . . . . . . top
. . . . . . . . . . . . . .arousal
. . . . . . . . . . . . are . . . . . . .This
. . . . . . . . . . gentlemen.
. . . . . . . . . .responsibly.
....... . .
. .easier
. . . to. say
. . after
. . . two
. . beers.)
. . . . Specifically,
. . . . . . . . . . . . performance
. . . . . . . level.
. . . . . . . . . . .optimal
. . . .performance.
. . . . . . . Its
. .the
. . . . assumption
. . . . . . .that
. . also
. . applies
....................... . .
. ................................................................................................. . .
. .those
. . . . . . scientific
. . . . . . . . .are: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Do . . . .question
. . . . . . . . . . . to . . . . . . competitions.
............................ . .
. . . . .highly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .law!
. . . . . . . . words . . . .not. . . . . . it.
. . . . . . . . .push-up
................................ . .
. ................................................................................................. . .
. ................................................................................................. . .

20 AUGUST 2017
See the potential
in every capsule
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Nespresso capsule has future potential. Help give your
capsules a second life by returning them directly to
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 . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . .
Do n t wo rr
. . . . . . . . . . . . . . . . . . . .
y, be
ha pp y, th
is
. . . . . . ..................................................... . . . . ic
. .on. .sa
. ys
. . .. .............................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
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..............................................................................................
..............................................................................................
..............................................................................................
THE GIRL
.
.
.
.
.
.
.
.
.
.
.
.
..............................................................................................
.............................................................................................. NEXT DOOR
. . . . . . ..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Alice . . . . Treloar
.................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Q. I. .have . . . . . . . . .whos
.........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . a. friend . . . . . . . . .always
.....
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . complaining . . . . . . . . . to. .me . . . . . . her
...
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . about .......
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . boyfriend. . . . . . . . Shes
. . . . interested
.........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . in . . . . .right?
...............
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . me, . . . . . . . MC ...........
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Doubt . . . . . . . . It. appears
. . . . . . . . this
....
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .it,. MC. . . . . . . . . . that.......
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .lassie . . . .sees
. . .you
. . as
. . a. sounding
.........
. . . . . . ..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .board, . . . . which,
. . . . when
. . . .looking
. . . . .at. the
...
. . . . . . . . . . .OLDER
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .spectrum . . . . . . . . . . . . .to. .friend......
. . . . . . . .WISE,
. . . . . . .MEN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .of. flirtation ..............
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .zone, . . . . . . . .you . . . . . . in. the
......
.
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.
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THE HOPKINS METHOD
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . places
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .latter.
..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .suggest
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . flexing
. His
. . . .formula
. . . . . . . for . . . . great
. . . . . .living?
. . . . . . . Dont
. . . . . . be . . .so . . damned
. . . . . . . precious
. . . . . . . . . . . . . . . . . . . . . . . . . .as. .a .way
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .suitors.
. . . . . . . firmly
. . . .Very
. . .few
...........
. . dating
. . . . handbooks
. . . . . . . . . your
........
. . . . . . . . skills
. . . . . . . whining
. . to
. . win
. . over
.........
. . . potential
. . . . . . . . . that
.........
. . . . . .the
....
......
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Couple . . . . . . . with
. . . . . fact
....
. . . . . . . For
. . being
. . . . such . . . a. legend,
. . . . . . . . . . . if. .you
. . visualise
. . . . . .a .big . .house
. . . .youll
. . . . . Your
. . . posts
. . . . are
. . very
. . . positive.
. . . . . . . . . . . . . . . . .her . . current
. . . . .boyfriend
. . . . . .is. the
. . .topic
....
. . . . . . ..............................................................................................
. . . . . . . Anthony
. . . . . Hopkins
. . . . . .isnt
. . one
. . . for
. . . . . get
. . .it. stuff.
. . . I.dont
. . . believe
. . . . .that.
. . . . . . Thats
. . . . rare
. . . for
. . Twitter.
. . . . . . . . . . . . . . . . . . . .of. conversation,
. . . . . . . . .and . . Id
. . say
. . .the
....
. . . . . . ..............................................................................................
. . . . . . . pretence
. . . . . . . . . young . . . . . . . . . . . . Im . . . . . pragmatic
. . . . . . . . . . it.. .I . . . . . Last . . . . . . . . . . Day . . . . . . . .at. . . . . . . . . . .jury . . . . . . rule
. . . . . .case
.........
. . . . . . . . . . . . .when . . . . . . . . . . very
. . . . . . . actors . . . . . . . . . .about . . . . . . . . . . . . . Valentines
. . . . . . . . . .we. .were . . . . . . . . . . . . . . . . would
. . . . . . . your
. . . . . . closed
......
. . . . . . . seek
. . . his
. . advice:
. . . . .Do . . the
. . .best
. . . . . . accept
. . . . .that. . were
. . . .frail
. . human
. . . . . . . . . the . . .farmers
. . . . .market
. . . . and
. . .my . .wife
. . . . . . . . . . . .for. .copulation
. . . . . . .contention.
............
. . . . . . ..............................................................................................
. . . . . . . you
. . .can,
. . .he . .tells
. . them.
. . . . Have
. . . . . . . beings.
. . . . .Nothing
. . . . .is. definite,
. . . . . . . . . . . took . . . a. video
. . . .of. me.
. . .I recited
. . . . .a. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . .Dont
. . . . . .about . . . . . . . . . . . . nothing
. . . . . . . . . . . . . .and . . . . . . . . poem,. . . . . . . . .people
. . . . . . . and ..................................
. . . . . . . fun.
. . . . . . fret . . . . . . it. too
. . . . . . . . . . . . . is. foreseeable
. . . . . . . . . . only . . . . . . . . . . wished
. . . . . . . . . well,.....................................
. . . . . . . much.
. . . . . . . .has . . . . . . .for. . . . . . a. few
. . . . . . .are . . . . . control.
. . . . . . . . . . . . .how . . . . . it.. Everyone
. . . . . . . . . . . . . . . . . . .Q. Sometimes
. . . . . . . . . . . quite
.........
. . . . . . . . . . . .That . . . . . worked
. . . . . . . . . . . . . . .things . . . . . .in. our. . . . . . . I. . . . thats
. . . . . . .I do
. . . . . . . . . on . . . . . . . . . . . . . . . . . . . . . . .Im ...........
. . . . . . . Hopkins,
. . . . . .79, . .whos
. . . still
. . .enjoying
. . . . . . . keep
. . . .my. .nose
. . .clean,
. . . .stay
. . healthy
. . . . . . . the . . .internet
. . . . is
. .so. uptight
. . . . .and . . . . . . . . . . . . . . . physical
. . . . . . with
. . . my. . .girlfriends
........
. . . . . . ..............................................................................................
. . . . . . . high-profile
. . . . . . . roles. . . .(Transformers:
. . . . . . . . . . and. . .have
. . . a. good
. . . attitude
. . . . . toward
. . . . . . . miserable.
. . . . . . .Youre
. . . .going
. . . to. . be
. . . . . . . . . . . . . . breasts
. . . . . .and. . .she. . likes
. . . .it.. . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Other . . . . . . . . .less ...........
. . . . . . . The
. . .Last
. . .Knight
. . . ., another
. . . . . round
. . . . . . people.
. . . . . Avoid
. . . .uniqueness,
. . . . . . . . . . . . . dead . . . .one
. . day.
. . .Enjoy
. . . life.
. . . . . . . . . . . . . . . . . . . . . . .times . . . . . . .pressure
........
. . . . . . . of. .Thor
. . .and . . Westworld
. . . . . . .). .His. .life
. . . . exceptionalism
. . . . . . . . . .and . . entitlement.
. . . . . . . . . . Your . . . painting
. . . . . .is. part
. . .of. that?
. . . . . . . . . . . . . . . . hurts
. . . . her.
. . . What
. . . . gives?
.........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .PW ....
. . . . . . . is. worthy
. . . . . . . . . . . . .but . . . . . . . I.think
. . . . . your
. . . . . . . . . . . to . . . . . . . . week
. . . . . . . . . every
. . . . . . I. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . .of. reflection,
. . . . . . . . .hes . . . . . . . . . its
. . . . . responsibility
. . . . . . . . . . . . . This . . . . . . .I painted
. . . . . . . . .day. ..................................
. . . . . . . having
. . . . . . .much . . . . . to . . . . . . . . . live
. . . . .best. . . . . can,
. . . . .kind,
. . . . . . . . . it. for. . . . colour.
. . . . . . . . .what . . . . . . . . . . . . . . . ta-tas
. . . . . . .sore
. . . . . all. .sorts
.....
. . . . . . . . . . . too. . . . . . fun . . . . bother.
. . . . . . . . . .the . . . . .you . . . . . be. . . . . . . . . do . . . . . the
. . . . . . .To. see . . . . . . . . . . . . . . . .Our . . . . . . feel
. . . . . .for.........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . generous, . . . . . . . . . . .and . . . . . .a .bit. . . . comes
. . . . . . . of. my
. . . . . . The. . . . . . . . . . . . . . .of. reasons,
. . . . . .PW,. . but
. . .tender
. . . . twins
.....
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .helpful . . . . . . have
. . . . . . . . . . . . . .out . . . . . brain.
. . . . . . .late. . . . . . . . . . . .is. a. real
. . . . . . .Without
............
. . . . . . . MENS
. . . . .HEALTH:
. . . . . This
. . . is. .your
. . . . . . of
. .fun
. . with
. . .it.. . . . . . . . . . . . . . . Stan . . . Winston,
. . . . . . a. great
. . . artist
. . . ..his
. . . . . . . . . . . . . . . .thing.
. . . . . . . . .getting
.......
. . . . . . . 50th
. . . . . . in. film.
. . . . .this. . . . . you
. . . . . . . . on . . . . . . .now . . . . . . . . . . . team . . . . . . . . .the . . . . . . . Park. . . . . . . . . . . . . . . the. . . . . .titty
. . . . . . medical
.......
. . . . . . . . . . year
. . . . . . . Is . . . . how
. . . . . . . Youre
. . . . . . Twitter
. . . . . . . . .118,000
. . . . . . . . . . .created
. . . . . . .Jurassic
. . . . . . . . . . . . . . . . . .into . . . . .nitty
. . . . . .gritty,
..........
. . . . . . . foresaw
. . . . . things
. . . . turning
. . . . .out?. . . . . . . followers!
. . . . . . . . . . . . . . . . . . . . . . dinosaurs . . . . . . . .told
. . me,
. . .Dont
. . . .train!
. . . . . . . . . . . .boffins
. . . . usually
. . . . . point
. . . to
. . a. peak
......
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . in ...
. . . . . . . ANTHONY
. . . . . . . HOPKINS:
. . . . . . I. cant
. . . . . . . Mark
. . . .Wahlberg
. . . . . .put . . me
. . on
. . it.. We
. . . . . Just
. . . paint.
. . . . So
. . thats
. . . .what. . .I do.
. . . . . . . . . . . . .the. . hormone
. . . . . .progesterone.
. . . . . . . . .The ....
. . . . . . ..............................................................................................
. . . . . . . . . . . . for . . . . .of. my. . . . or. . . . . . . . . .on. set. . . . . he . . . . .me, . . . . . . . . . . . .done . . . . . of . . . . . . . . . . . . . . . . . . .surge . . . .is.pretty
. . . .standard
. . . . . .one . . week
....
. . . . . . . account
. . . . . . . any . . . . . . life
. . . . . . . . were
. . . . . . . and . . . . .asks. . . . . . . . . . Youve. . . . . . . . lots
. . . .Shakespeare.
. . . . . . . . . . . . . . . . . . . . . that . . . . . .of. the
..........
. . . . . . . success
. . . . . or . .whatever
. . . . . .you . . want
. . . . . . Want
. . . . to . .be. .on. social
. . . . media?
. . . . . I. . . . Leave. . . . us
. . with
. . .a.quote?
. . . . . . . . . . . . . . . . . . .before. . . . . . .time
. . . . . . .month.
.......
. . . . . . . to. . . . it.. I. had
. . . . ambitions
. . . . . . . . . . . say,
. . . . . . . .that?. . . . . . . . . . . . . . Theres . . . . . . . .from. . . . . . . : .The
. . . . . . . . . . . . . . . result?
. . . . . . . . swelling
. . . . . . . . a. . .
. . . . . . . . .call
. . . . . . no . . . . . . . . like. . . . . . . .Whats
. . . . . . . . .So. .my. .first . . . . . . . . . . . one . . . . . .Hamlet
. . . . . . . . . . . . . . . . . .The . . . . . . . Pain,
. . . . . . . . .and .....
. . . . . . . that
. . .at. all.
. . But . . sometimes
. . . . . . . you. . . . . . tweet
. . . . was. . .a .clip
. . of. me
. . .standing
. . . . . . . . readiness
. . . . . . is. .all.
. . Hes
. . . getting
. . . . . . . . . . . . . . . .temporary
. . . . . . boost
. . . . in. .bosom
. . . . cup
.....
. . . . . . ..............................................................................................
. . . . . . . get
. . . .a.door . . . . . .you . . . . lucky
. . . . . . . . . to . . . . . and. . . . .knowing
. . . . . . . . . . . . . for . . . . . . But. . . . . . death,
. . . . . . . . . . . . . . . .Your. . . . . . .do . . . . . . says.
.....
. . . . . . . . . to. . . . . . and . . . . . get
. . . . . . . . next
. . . . .Mark. . . . . .not . . . . . . . . . . . ready . . . . . . death. . . . . . . . . . . . . . . . . .size.
. . . . . . forget . . . . . .move:
. . . . . .as. .she.......
. . . . . . . and
. . .it.opens.
. . . . Im . . not
. . into
. . .all. this
. . . . . what
. . . the
. . .hell
. . it. was
. . .about.
. . . . . . . . . . thats. . . .life.
. . Be
. . ready.
..........................................
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. GET SOUPED UP
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Three
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .ways
. . . . . . . bone. . . . . . . can
. . . . . . .broth
. . . . . . you
. . . . . .make
. . . . . . happier
. . . . . .fitter,
. . . . . . . .healthier
. . . . . . . . and
..........
.............
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1. /. Flask . . . . and
. . . youll
. . . .receive
. . . . . . . . . 2. /. Fortify
. . . . .your. . .defences
. . . . . . . . . . . .3./.Go . . with
. . . your
. . . gut
............
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Broth, . . . . . . you . . . . . .lift?. . . . . . . . . . When. . . . . . . .descends,
. . . . . . . . . . . . . .One . . . . . . reasons
. . . . . . . . . .go. . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . do . . . . even
. . . . . . Why,
. . . . . . . . . . . .a.cold . . . . . . . . . many. . . . . . . . . . .of. the
. . . . . . . people
...........
ILLUSTRATIONS: DANIEL WARREN JOHNSTON.

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . yes, . . . actually.
. . . . . The. . .gelatin
. . . . in. . . . . . . people
. . . . turn
. . . to. .tea,
. . maybe
. . . . . . . . . . .on. .juice
. . .cleanses
. . . . . is. to
...........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . give .........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . broth . . . .acts. . .as. a. protein-
. . . . . . . . . . . . . with . . .some
. . . immune-aiding
. . . . . . . . . . . . . . . .their . . .digestive
. . . . . system
. . . . . a. . . . . . . . .
. . . . . . ..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . sparer, . . . . . . . . .means . . . . . . . . . . . . . . . . . plopped . . . . . . .Opt . . . . a. . . . . . .break.
. . . . . . you
. . . . . .have..........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .which . . . . . . . . it. . . . . . . . . ginger. . . . . . . . . in. . . . . for
. . . . . . . . . . . . .But . . . . .dont
. . . . . . to. . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . increases . . . . . . the . . .bioavailability
. . . . . . . . . . . . . cup . . of
. . broth
. . . instead:
. . . . . you
. . .can
. . . . . . .limit
. . .yourself
. . . . .to. lemon
. . . . water.
.........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . of . . . . . . you . . . . . . . . .with . . . . . . . . . . the. . . . . . .while. . . . . . . . . . . .Broth
. . . . . . .in. fibre,
. . . . . . . . it. . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .protein . . . . . . .consume
. . . . . . . . . . . . . keep . . . . . ginger,
. . . . . . . . adding
. . . . . . . . . . . . is. .low
. . . . . . .making
..........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . it.. .Pack . . . . . . in . . . . .gym . . . . . . . . . extra
. . . . . . . . . . like . . . . . . . . . . . .equally
. . . . . . . . .and . . . .gelatin
.........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .some . . . . .your
. . . . . .bag . . . . . . . . . flu-busters
. . . . . . . . . garlic
. . . . . . . . . . . . . . gentle,
. . . . . . . its...........
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . and . . .sip. .it.on. .the
. .way
. . .home
. . . . . . . . . and . . thyme,
. . . . .which
. . . .youd
. . . never
. . . . . . . .helps
. . . to
. .repair
. . . .your
. . system.
...........
. . . . . . ..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . from . . . . . . . . after. . . . . . . . . . . . . . dare . . . . . into
. . . . . .cuppa.
.................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . training . . . . . . . . . . . . . . stir
. . . . . . . . chugging . . . . .your....................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . your . . . shake.
...............................................................
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .MH . . . . . Be . . . . . . . . Broth,
. . . . . . (250ml
. . . . . . . . . from. . . . . . . . .Woolworths;
.....................
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pick: . . . . . Wellbeing
. . . . . . . . . . $7 . . . . . . .sachet)
. . . . . . . selected
. . . . . . . . . . . . . bebroth.com.au
..............
. . . . . . ..............................................................................................
. . . . . . ..............................................................................................
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22 AUGUST 2017
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 08/17

PERSONAL

BEST

Far from easing up,

Joe is pushing harder
into his fifth decade.

24 AUGUST 2017
THIS IS 40
Bagging a third MH cover would be a milestone in
any mans life, but last year Joe Manganiello hit a more
personal one: middle age. Heres how Hollywoods finest
physique is negotiating the fast lane in a different gear
[ BY JAMIE MILL AR PHOTOGR APHY BY PATRIK GIARDINO ]
THERE ARE SOME PEOPLE WHO, when they
butt their heads against lifes ceilings, are
content to go no further. Joe Manganiello is not
so easily discouraged. Case in point: the actor
literally raised the roof of his home gym.
When we moved in, I met the contractors to
figure out how much room I had to go up or
down, the Pittsburgh native explains from his
adopted Los Angeles. It turned out I could go
up 30cm. Just enough for proper overhead
presses. Sensibly, he also had the floor
rubberised. You can snatch squat, you can drop
your weights . . . You can do whatever you want.
Provided what you want to do falls under
the umbrella of training like a beast, then
Manganiellos home gym is a veritable pain cave.
Ive got the Rogue Monster Rig you can do
any lift you want off that, he says, before listing
his arsenal of metabolic weapons. Ive got a full
set of dumbbells and kettlebells, a Concept2
rower, an assault bike . . . What else do I have?
Well, try a glute-ham developer, cable
machines, pull-downs, low-rows and, thanks to
the generosity of equipment manufacturer
Onnit, a collection of maces and clubs. As a
particularly nice touch, they also kitted him out
with a werewolf kettlebell a nod to the role that
brought him to prominence, as the lycanthrope
Alcide Herveaux in the HBO series True Blood.
Ive got chains, resistance bands all the toys.
says Manganiello. Its hard to imagine a less
comfortable man cave.
AUGUST 2017 25
 Manganiello sweats
it out with CrossFit
champ Ron Mathews.
Lately, Manganiello has really, really, really
learned to love his 5.11 Tactical Vest, which
looks like something a special forces soldier
would wear, albeit designed to carry weight
plates, not ammo. Appropriately, he used it
to pack on muscle to play an ex-military
mercenary-type in Rampage, which he has
just finished filming. Slated for a 2018
release, the film is based on the 80s arcade
game in which a King Kong-sized gorilla,
wolf and Godzilla-gator go on a skyscraper-
toppling demolition spree. Dwayne Johnson
plays a primatologist who befriends the
gorilla, George. Its hard to imagine a
popcornier blockbuster.
You know the plot, says Manganiello
wryly. The challenge for me is that I love to
research. Im a research whore. He scratched
his itch by spending extensive time shooting
the breeze (and guns) with Navy SEALs
something hes done before for various
projects over the years, but also because
some of his buddies are former teamers.
Theres a way of moving, of operating a
weapon that I take pretty seriously, because
I know these guys are going to be looking
and judging, he laughs. Besides, even a
creature-feature needs to be underpinned by
a base level of verisimilitude: When youre
shooting a movie about giant monsters
destroying cities, its important to have
something grounded in reality.
At the same time, because their job is so
serious, when theyre off duty, youll never
laugh as hard as you will with those guys,
says Manganiello, who was also mindful of
having fun during filming. Growing up, I was
a huge fan of great, big Schwarzenegger
action movies like Predator and Commando.
The presence of both Manganiello and
Johnson suggests that Rampage is in a
similar bicep-vein.
26 AUGUST 2017
FILLING BIG SHIRTS
That he has grown to become an heir to
Schwarzenegger and a man whom
Hollywood producers (and MH editors) get to
the chopper when theres a V-shaped hole to
fill isnt even the weirdest part.
The kid in me cant believe Im really good
friends with Arnold, Manganiello says of his
co-star in 2014s Sabotage, who also penned
the preamble to Manganiellos training
manual, Evolution: The Cutting Edge Guide to
Breaking Down Mental Walls and Building the
Body Youve Always Wanted. To think that the
kid who grew up loving Arnold movies wrote a
book, and he wrote the foreword . . . I cant tell
you how surreal it is.
In a more explicit passing of the torch,
Arnold invited Manganiello to speak at the
funeral of Joe Weider, the legendary father
of bodybuilding who passed away in 2013.
Hanging on the wall by his home gym is a
painting given to him by Schwarzenegger
that originally belonged to Weider: So every
morning when I work out, I see it and think,
How did this happen? Talk about hashtag
fitspiration though one imagines he
wouldnt struggle to find it otherwise. Never
one to rest on his laurels, he doesnt even
stop for a second to admire the view:
Then I think of the things that I havent
accomplished in my mind, I havent even
scratched the surface.
But there are downsides to carving yourself
an abdominally-chiselled niche. Everybody
wants to offer you what your last role was,
says Manganiello, who despite his degree
in classical theatre, inadvertently opened
himself to typecasting with the likes of True
Blood, Magic Mike and, er, Magic Mike XXL.
I cant tell you how many times Ive heard
someone say, Ive got a great idea for you,
and it was the worst idea Ive ever heard.
But in Hollywood, you dont call them, they
call you, which can create something of an
impasse. Well, for the kind of actor who lacks
motivation, perhaps. You can sit and wait for
the phone to ring, but Im not that guy, says
Manganiello. I try to take as much control
over my situation as I can. I dont bitch about
my problems.
Manganiello uses his fallow periods
productively. As mentioned, he wrote a book:
When I was shooting Rampage, people
came up to me saying, Evolution changed
my life. He directed La Bare, a documentary
about real-life Magic Mikes: I was in the
editing suite every day. He even started a
production company: I was reading scripts
that I loved and was willing to fight for. Call
Manganiello and youre as likely as not to get
a busy tone.
One of those scripts was Stano, about a
19-year-old baseball player from the Bronx
who throws away a career with the Yankees
when hes embroiled in a violent incident and
spends 17 years in prison. Producing as well
as acting, Manganiello is involved in casting,
screenplay revisions and the closing of
financing ahead of a summer start which
would mark the peak of a four-year process
from reading the script to shooting. Its a
labour of love and it really is a labour at
times, he laughs.
Preparation involved researching to a
characteristically fanatical degree. He visited
Arthur Avenue, the main artery in the heart of
the Bronx where the story is set, as well as
maximum security prisons. It provided an
eye-opening glimpse of life on the inside,
and how the hostile environment, instead of
softening inmates, hardens them: Stano is
put away for eight years, but ends up getting
another nine tacked on because he has to do
what he needs to in order to survive in there.
Rehabilitation is a recurring theme for
Manganiello, who also spent time with the
relative of the writer serving as loose
inspiration for the story. When were young
we make mistakes, and a lot of the time we
get away with them. But sometimes we dont,
says Manganiello. Here was a man who
made a mistake that altered the rest of his
life. Manganiello is himself a reformed
character, having contended with alcoholism,
depression and homelessness in his
twenties: When I think about the situations
I was in when I was younger, that couldve
easily gone the other way. His research was
a sobering reminder.
On a lighter note, his prep also involved
baseball. Helpfully, he could call on
experience, even if it was one of few sports he
didnt captain at school (basketball, football
he even made the junior Olympic volleyball
team). Its just getting into the swing of it, he
says, seemingly not intending the pun. The
movements are specific, so its waking up
those old muscles.
 TACTICS

I TRY TO TAKE CONTROL OVER MY SITUATION.

I DONT BITCH ABOUT MY PROBLEMS

AUGUST 2017 27
 Even when filming
wraps, Joes
training efforts
never flag.
STRENGTH IN NUMBERS
Speaking of old muscles, since Manganiello
last graced the Mens Health cover, he has hit
the big 4-0. Yeah, now Im in the second
half, he laughs. The milestone has given him
cause for reflection, and a greater awareness
of the clock ticking down. When that hit me
for the first time, that was . . . I dont know, its
an interesting thought to have. But the other
side of it is that Im in better shape than Ive
ever been. I feel super-healthy, super-strong
and Im accomplishing things physically that
Ive always wanted to. So thats great.
Some people most often 40-year-olds
say life begins at 40. They also acknowledge,
though, that the peak earning power,
relationship satisfaction and self-confidence
enjoyed in your fifth decade come at the cost
of an inexorable physical decline. Except
that isnt the case: studies show that the
28 AUGUST 2017
precipitous falls in testosterone associated
with that age are not because of any arbitrary
biochemical cut-off point, but because we let
it happen. Training can significantly delay the
seemingly inevitable, yet of our own volition
we diminish our intensity, regularity or both,
either because we mistakenly think were
already past it or were too busy living that
new-found life.
Manganiello is showing no signs of slowing
his regular programming of Olympic lifts and
metcon. I might start with front squats or earned in that soreness, he says. When
some sort of back squat wave, he says.
Then the second half of the workout will
be an EMOM or some gruelling, awful
combination of exercises. It doesnt hurt
(actually, it does) that his trainer is Ron
Mathews, who runs Reebok CrossFit LAB in
LA. Mathews won the sport of fitnesss 2016
45-49 Masters division, making him the fittest
man in the world over 45: If theres a fountain
of youth, that guys got it.
Father Time does demand some
concessions. I dont recover the way that I did
when I was 18 I get sore and I have to be
conscious of that, says Manganiello. Like a
vintage car or watch, older muscles require a
bit more maintenance in the form of regular
foam rolling, massage and acupuncture.
I also think, though, that theres something
you have a tough workout, its hard to move
around the next day. But I kind of enjoy it.
Exercise is a rare constant in the
chameleonic and frequently uncertain life
of an actor. I work out even when Im not
training for a specific role, says Manganiello.
Thats something that doesnt change for

me. It also enables him to negotiate the
health issues that can arise for men of a
certain age: last year he was forced to drop
out of a miniseries about SEAL Team Six at
the eleventh hour when his appendix burst:
Ive been incredibly fortunate to be as
disciplined as I have been about being in
shape, because when those bumps in the
road happen Ive been better prepared.
BREAKING THE MOULD
Yes, Manganiello is ageing well, but
reassuringly, not entirely gracefully. Held at
the W Hollywood hotel, his 40th birthday
party was an 80s metal-themed
extravaganza called Joechella. The
headliners were comedy rock tribute band
Steel Panther, whom Manganiello joined on
I WORK OUT EVEN WHEN IM NOT TRAINING FOR A ROLE.
AT 40, I AM IN BETTER SHAPE THAN IVE EVER BEEN
stage to belt out a few numbers. His wife of
just over a year, Modern Family actress Sofia
Vergara, provided a pretty delicious Van
Halen Frankenstrat-shaped birthday cake.
His comedian friend Taran Killam,
meanwhile, gifted him a stack of comic
books which could provide useful research
material for his rumoured role as supervillain
Deathstroke in the stand-alone Ben Affleck
Batman film. Manganiello has previously
mentioned undertaking martial arts and
katana training, but hes keeping schtum amid
reported Bat-rewrites: I really dont have
anything to say, and neither does anybody
else in that camp.
Hes much happier to talk about his
rekindled passion for the board game
Dungeons & Dragons, previously disparaged
as the preserve of pimply teens but recently
TACTICS
made acceptable by Game of Thrones (its
successor) and Stranger Things. I was a big
player growing up, then I got into sports and
went to drama school, he says. I got
reintroduced through a studio executive
friend. My entire generation of actors, writers
and directors all honed our creative chops
with this game. Hes played D&D on camera
with a team of funnymen called Force Grey
for the Nerdist YouTube channel and even
co-written a script for Warner Bros with one
of his old drama schoolmates: Thats
something that I very much want to help
happen in an awesome, awesome way.
Ostensibly a jock, Manganiello is not the
sort youd stereotypically expect to be into
D&D at 40 or 16. My question is: why not?
he replies. Why wouldnt I be? In an
imaginary dungeon, the only limit is the sky.
AUGUST 2017 29
 TACTICS

UNLEASH THE BEAST

Manganiellos training was intense when prepping for
Rampage think heavy lifts and bodyweight moves using
a weighted vest. Weve been leaning toward functional,
athletic exercises, says Mathews. These guys dont
mess about: We turn up the music and just get down to
it, no chit-chat. Time to follow his lead.

1/ Air squat 2/ Push-up 3/ Spiderman & reach 4/ Russian baby-maker

WARM-UP (10 reps) (10 reps) (5 reps each side) (10 reps)
Perform three With your feet shoulder-width (A), drop Position your hands underneath your From the push-up position, bring your This isnt as much fun as it sounds. Bend
rounds of this your arse to the grass, bringing your shoulders, so your body is straight from right foot forward, placing it next to to grab your toes, then squat, using your
dynamic circuit to arms out and keeping your chest up. head to ankles (A). Lower until your your right hand (A). Drop your left elbow arms to push your knees out (A). Now
get your blood Once your hips are in line with or below chest almost touches the floor (B), to the floor and twist to reach upward hold onto your toes while you straighten
pumping and your your knees (B), drive back up. pause, then drive back up. (B). Thats one rep. your legs (B).
joints fully
mobilised. A
A B A
A

B
B

I KIND OF ENJOY IT WHEN STRENGTH

Set a timer and
1/ Power Clean
9, 8, 7 reps down to 1
2/ Split Jerk
(1, 2, 3 reps up to 9)

ITS HARD TO MOVE perform these

as a ladder:
do nine cleans
With feet hip-width, hands slightly
wider, hook-grip the bar (A) and drive
up. As it clears your hips, snap them
From a rack position (A), dip slightly and
explosively push the barbell up while
splitting your legs to land in a high lunge,

AROUND THE NEXT DAY

explosively and dip to catch the weight arms straight (B). Step your legs back in
and one jerk. (B). Stand tall, then lower. and lower the bar.
After 90secs,
do eight cleans
and two jerks.
Stop when you
hit one clean and A
B
nine jerks. B A

1/ Single-arm KB snatch 2/ Ring dip 3/ Deadball to shoulder 4/ Steel club lunge

DEFINITION (10 each side) (10 reps) (10 reps) (10 reps)
Do four rounds of Holding the kettlebell between your Begin with your arms straight (A), then Squat (A) and lift the deadball onto your Lift the club (or a dumbbell) overhead
this circuit with legs in a half squat (A), snap your hips lower your chest until your shoulders thighs to get your arms under it. Roll it (A). As you lunge, lower it to eye level
minimal rest. Yes, forward as for a swing, then shrug and are below your elbows (B). Now push up your torso, then heave it over your (B), arms parallel to the ground. Raise
its gruelling, as pull it up, punching through (B) so it up, keeping your hands and elbows shoulder (B). For extra points, wear a it as you push back up.
Manganiello puts doesnt whack your forearm. close to your body. weighted vest.
it, but if he can
handle it at 40, B
so can you. A A
A
B

A
B

30 AUGUST 2017

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 MIND
WHAT HAPPENS WHEN
I Work
Too Hard?
One in three office absences are
attributed to stress. But if you
rewire your bodys response
to pressure, you can hit the
release valve on anxiety
2
1
Circle of Strife
When your brain senses
a potential threat whether thats a
shadowy figure or looming deadline it
floods your blood with adrenaline and
cortisol, readying the body for fight or
flight. Your first course of action is to put
this hormonal surge to its intended use: a
20-minute run will calm excess adrenaline
and ease tension in your muscles.
2 3
Gut Reactions
As your workload increases and your
to-do list lengthens, nerves can kill
your appetite, as stress triggers hunger-
suppressing hormone CRH. Over time,
however, most people find elevated
cortisol does the opposite. People eat to
reduce anxiety, says psychologist Frank
Bond. When its crunch time at the office,
offset cravings with almonds their high
dose of magnesium cracks stress.
32 AUGUST 2017
3
4
Mind Matters
Brain-fog descends as stress
disengages the prefrontal cortex,
making it harder to form rational thoughts.
If meditation doesnt come easily to you,
fool your brain into forgetting about the
perceived threat instead. You can train
your attention like a muscle, says Bond.
Simply focusing on the lyrics to your
favourite song is a powerful way to take
your mind off your concerns.
MIND
5
First Response
In evolutionary terms, an out-of-
hours call from your boss is the
2017 equivalent of a sabre-toothed
tiger, and the threat response will
continue until your brain feels the
danger has passed. However,
Harvard Medical School research
shows that men who regularly
employ mindfulness techniques can
experience improved intrinsic
reactions to tense situations in just
eight weeks. Turning off your phone
notifications couldnt hurt either.
WORDS: DANIEL MASOLIVER; ILLUSTRATION: PETER GRUNDY
4
Breathe Easy
If the words presentation to the
board make your chest tighten,
thats adrenaline signalling your
heart to raise blood pressure in order
to ready your muscles for a tussle.
To reset your heart rate focus on
your breath each inhale, each
exhale for a minute or so every
two hours, suggests Bond.
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 TACTICS

AGEING?
WHATS
THAT?
Tim Ferriss, best-selling
author of Tools of Titans
and creator of the
Tim Ferriss Show, reveals
his protection plan

I DONT VIEW DECLINE AS INEVITABLE.

You can either do things to protect your body,
or you can play the victim. The following
recommendations are a reflection of the
lessons, research and real-life applications
Ive picked up from the smartest scientists,
doctors, trainers and anti-ageing
experts. But before I go on,
remember that Im not a doctor
and I dont play one on TV.
My thinking is that
staying young is about
protecting your brain,
joints and strength
the things most
likely to decline with
age and have a
significant impact on
how you live.
For brain health, I combine the ketogenic
diet (a low-carb plan emphasising dietary fats
that stimulates ketosis, a fat-burning state)
with fasting to augment autophagy, or the
process of cellular cleansing. Our cells
weaken as we age,
but autophagy increases in ketosis and is
amplified during fasting. Much of my
thinking on fasting and the ketogenic diet
is influenced by Dr Dominic DAgostino,
an expert in molecular pharmacology and
physiology at the University of South Florida.
A huge benefit of fasting, he says: If you
dont have cancer and do a therapeutic fast
one to three times a year, you could purge any
precancerous cells that may be in your body.
DAgostino suggests a five-day fast two or
three times a year. I now try to do a three-day
fast once a month and a five- to seven-day
fast every quarter.
Body destruction due to old age is often
the result of sarcopenia, or muscle wasting.
Much higher chain inflexibility that creates
pain and disability is actually caused by
mobility deficiencies. Thats why I tend to
focus on thoracic spine mobility as well as
ankle and knee mobility.
In particular, the following movements are
staples for me in my routine: overhead squats
with exceptional form (dumbbells are more
difficult than a barbell), the Jefferson curl
(a lengthening movement for the posterior
chain that involves the rounding of your
spine), thoracic bridging with my feet elevated
(Google it) and slant board exercises (see
3 Things on My Radar, right).
The slant board was introduced to me by
an ultra-endurance runner, Eric Orton. It
appears to directly address the foot, arch and
ankle issues that have led to the leg and hip
problems Ive had in the past, which means it
may also help protect me for the future. After
all, I tend to believe that youre only as old as
your joints feel.
Its important to realise that fighting ageing
isnt hard. What is hard is coming to terms with
where you are vulnerable, assessing the threat,
then creating a plan you can consistently
execute so you can live the life you want for as
long as possible.
Sporting a few
blemishes?
Dont bin your
body just yet.
3 THINGS ON MY RADAR
WHAT TIM FERRISS FINDS
USEFUL RIGHT NOW
THE BOOK
Rebirth: A Fable of Love,
Forgiveness, and Following
Your Heart. If you need an
injection of wanderlust in
your life, this novel by Kamal
Ravikant is your medicine. It
motivated me to keep writing.
THE GEAR
Freo Slant Wobble Board
(freogear.com). Word to the
wise: start slow! Dont spend
longer than 20 seconds in any
position or you will suffer.
Trust me on this.
THE QUOTE
If you dont make mistakes,
youre not working on hard-
enough problems. And thats
a big mistake.
- Nobel laureate Frank Wilczek

AUGUST 2017 35
How Strong
WHEN IT COMES to fertility and fatherhood,
men tend to think were invincible. After
all, George Clooneys produced twin babies
in his mid-50s, hasnt he? Like George, I put

Is Your Sperm?
If youre over 35, you might not like the answer.
But science could help the growing number
of men whove postponed paternity
[ BY DAN CR ANE ]
off marriage until later in life. I was nearly
40 when I first got hitched, and 42 when I
unexpectedly found myself divorced. Three
years later I remarried, and not long after
the wedding, my 32-year-old wife and I
were happily surprised to find out we were
pregnant. I say surprised because at 45,
I knew that fatherhood wasnt a foregone
conclusion for me.
Everyone has a biological clock, and a
mans sperm count and quality diminish

36 AUGUST 2017
 HEALTH

with age, along with his libido. (Sorry, guys.
The truth hurts.) Worse, many studies link
older fatherhood with such complications as
lower fertility, higher miscarriage risk, and
an increased likelihood of autism and bipolar
disorder in the offspring.
As a chronic worrier, Ive looked into
these issues. After my divorce I even froze
my sperm, something I now ardently advise
every man in his 20s or 30s to consider if
he can afford it. Retrieving sperm is much
ILLUSTRATION: GUYCO; SOURCES: ANDROLOGIA, AMERICAN JOURNAL OF EPIDEMIOLOGY, HUMAN REPRODUCTION, REPRODUCTIVE HEALTH, MEDICINE, FERTILITY AND STERILITY, JOURNAL OF NUTRITION, PHYTOMEDICINE
young. Women are consistently educated
on smoking, alcohol, diet, vitamins and
exercise. Why arent men? A mans habits
prior to conception could have a profound
impact on his progeny. Researchers know
that smoking, a bad diet, lack of exercise
and exposure to environmental toxins are all
detrimental to a mans fertility and in some
cases may affect the health of offspring.
The upside: theres new hope that lifestyle
changes and other modifications can
be reversed through positive behaviour
changes a firmware update, if you will.
THE PROMISE OF SPERM EPIGENETICS
Heres why all this matters: if you modify
your behaviour, you can change the DNA
you pass down your family tree. When obese
men had their epigenetic profiles assessed
one week before gastric bypass surgery,
one week after and one year after, the
researchers found shifts in regions important

cheaper and simpler than retrieving eggs:
I went to a lab, entered a small room stocked
with outdated porn magazines, did my
business into a sample cup and handed the
goods over to a technician. Thats it. Storage
can be pricey, but its a small price to pay for
peace of mind.
When my wife and I started thinking
about kids, I elected to go au naturel. If we
ran into problems, I could always retrieve
my spermcicles. Luckily, we conceived with
sperm that was fresh, not frozen.
WHY YOU NEED STRONG SPERM
Weve heard a lot about the fertility problems
of older men and women, but whats less
publicised is the extent to which a mans
diet and health play a role, even when hes
improve male fertility. These revelations are
rooted in a relatively new field of research
known as epigenetics.
Epigenetics a buzzword thats emerged
in the scientific community over the past
decade is the study of how gene expression
can be modified through lifestyle changes.
While DNA is essentially hardwired code
in our cells, epigenetic factors provide the
instructions for that code. Think of genes as
hardware and epigenetics as firmware. Your
environment and behaviour can actually
change those instructions over time. Some
scientists have also suggested that we could
pass on epigenetically modified DNA to
our kids and even to generations beyond.
The good news is that many of the harmful
changes brought on by bad habits may also
for neurodevelopment and metabolism.
Research also suggests that smoking-related
defects in a mans epigenetic profile can start
to mend after he quits. Still more research
found that three months of sprint interval
training improved sperm DNA methylation
(the ways genes turn on and off). Changes
were seen in genes involved in foetal organ
development and even Parkinsons risk.
The takehome: your general health may be
more critical to fertility and healthy offspring
than we once thought. The beauty of sperm
health is that it can be improved sometimes
quickly with lifestyle changes. I cant say
to a woman, Wait two months and your eggs
will be better, said Dr Aimee Eyvazzadeh, a
fertility specialist. But I can say that to a guy
about his sperm.

WHAT YOUR SPERM SAYS ABOUT YOU

Sperm count can signal the global health of a man, says Stanfords Dr Michael Eisenberg. Low sperm count has been
linked to cancer, heart disease and diabetes risk. These stats show how lifestyle factors raise or lower your count

S P E R M SAV E R S A N D D E ST R OY E R S

+169% Fish for Fertility Forgo Tobacco Bust the Gut

100 Salmon and tuna Mild smoking is If your waist size
90 and their cousins bad; heavy exceeds 40 inches,
are rich in omega-3 smoking makes your gut is too big.
80 A big belly may raise
fats. These are the your sperm count
building blocks dive. Smoking scrotal temperature,
+61%
70
of membranes that chokes off the harming your
60
+52% +51% protect sperm as oxygen supply to swimmers. Turn
50
they mature. Eat a your sperm. For to page 102 for
40
+38% help: 13 78 48. belly-shrinking tips.
serving a week.
30
20
10
0
-10 5% 10 %
-20
21% 22%
-30 25%
-40
29%
-50
-60
-70
60%

EAT ORGANIC CONSUME DONT EAT OILY FISH TAKE BLACK HAVE A BMI EAT FRIED SMOKE LESS HAVE A WAIST GET POOR SMOKE WEED ARE
PRODUCE 3 VERY LITTLE WATCH MORE THAN CUMIN SEED BETWEEN FOOD THAN FIVE LARGER THAN QUALITY MORE THAN STRESSED
TIMES A DAY TRANS FAT TV ONCE A WEEK OIL DAILY 25 AND 30 WEEKLY CIGS A DAY 40 INCHES SLEEP ONCE A WEEK & ANXIOUS

AUGUST 2017 37
 NUTRITION

DEVILS
DONT COUNT ON
MACRO MANAGEMENT
ADVOCATE
SATANS LITTLE HELPER
Dietitian Jo Travers
is the author of

Measuring meals to the gram is a lot of effort for little return. The Low-Fad Diet and
a vocal opponent of
Our expert explains why eating by numbers just doesnt add up ineffective eating plans

AS A GENERATION, were soluble vitamins your body

keen to quantify things. Fitness
is measured in PBs; social
influence by Instagram likes.
And dietary virtue so some
would have us believe by
our macros. Not a number
cruncher? A quick explainer:
macronutrients are proteins,
carbs and fats, and ingesting the
right amounts will purportedly
earn you the perfect physique.
But, to borrow a common
aphorism, not everything that
can be counted counts.
Macro counting usually
centres on a daily target: 120g
of protein, say, or 300g carbs.
But this is as arbitrary as setting
a daily breath target or putting
a cap on the number of times
you yawn per week. The
quantity of macros your body
needs varies hugely day to day,
affected not only by your activity
levels, but illness, injury, even
the weather. To view your target
as anything other than a fork-
stab in the dark is self-delusion.
Your body does not reset at
the end of each 24-hour period.
When you eat your macros is as
crucial as whether you eat
them. If youre shy of your
protein target, its no use
choking down a lumpy shake
after dinner and mentally
through your glycogen stores
difference. And how sure are you
Its all too easy to forget that
needs to build brain cells.
Similarly, your whey shake might
be engineered to cover your
amino acid needs, but it wont
contain the iron, zinc, selenium
and B12 youd find in a hot-off-
the-pan ribeye. In many cases,
your body would benefit if the
numbers didnt always add up.
But perhaps you know all this.
Perhaps youre punctiliously
divvying up macros throughout
the day, switching chicken for
steak for salmon on a weekly
rota. Consider, then, that youre
applying maximal effort for
marginal gain. A 20g
discrepancy makes little
that the figures on the packet are
accurate? No kilojoule-tracking
site can tell you exactly whats in
your dinner. In fact, the American
Dietetic Association found food-
label figures are out by an
average 8 per cent. Its just a
best guess.
Instead, listen to your body.
If youre hungry and sore after
training, you need to eat more.
If youre struggling to shift winter
weight, reassess portion sizes.
I like to use hand-sized
measures: five fist-size servings
of slow-release carbs a day, two
palm-sized portions of protein
WORDS: SCARLETT WRENCH; PHOTOGRAPHY: JOBE LAWRENSON

high-fiving yourself. You need
that protein to drip feed your
muscles all day long. Likewise,
carbs. Theyre your bodys chief
source of energy, so you need
a hit before and after training.
Without them, youll burn
and start to break down
muscle, regardless of what
your MyFitnessPal total says.
Hell, you wouldnt let your
iPhone run out of juice, just
because youd charged it once
already that day.
what we eat is more than the
sum of its parts. Fats, for
example, tend to be neglected.
You might stay within your
kilojoule limits while weighing
out chicken and rice, but you
risk missing out on the fat-
and five handfuls of veg. Its not
precise, but thats the point. And
if this doesnt work for you, keep
experimenting until you find
what does. Youre a human
being, not a machine. So start
eating like one.

DEALS WITH THE DEVIL

THE COLD FACTS
Cold weather can increase our metabolic
rates and therefore macronutrient
requirements by an average of 30 per
cent, according to Maastricht University.
SPLIT OPINION
Dividing your protein evenly between
meals causes a bigger spike in muscle
synthesis than saving larger portions for
dinner, reports Nutrition journal.
SLIM DIFFERENCE
In a study by scientists in Boston, men
were shown to lose equal weight whether
assigned a diet with 20 per cent of their
kilojoules from fats or double that.

38 AUGUST 2017
START
SAYING
YES
 BULK-UP, SLIM-DOWN PIZZA

Wheels Of Fortune
Pizza might seem an unlikely ally whether youre looking to slim
down or pack on size, but if youre willing to deviate from the
Neapolitan formula, you have the base for serious gains

MUSCLE KNEADS
TOP UP ON PROTEIN FOR A DINNER TO GROW

A slice of pizza doesnt have to

be boxed in to cheat day; at least,
SERVES TWO
BULK UP
COCONUT OIL
not if you banish Signor Domino EGGS, 4 WHITES,1 WHOLE
from your contacts. With a few ROLLED OATS, 120G
tweaks pizza can become your COCONUT FLOUR, 1TBSP
perfect post-gym muscle meal. TOMATO PUREE, 20G
This pan-cooked version packs SPANISH ONION,
a protein triple-threat, with
chicken, mozzarella and eggs BULK-UP EXTRAS
providing 64g of the good stuff in MOZZARELLA, 50G
a serving. The oats in the dough CHICKEN (COOKED), 50G
base steadily replenish glycogen SPINACH, HANDFUL
levels in your muscles, while the
manganese-stuffed crust will
ensure your frame can hold all VITAL STATS
that new, lean mass the
mineral is key for bone health.
And the spinach isnt there just to 109g 30g
look pretty; Rutgers University CARBS FAT
showed it speeds up the
conversion of protein into
muscle. This is your regular,
blow-out meat lovers minus 64g 3732
KILOJOULES
the shirt stains. PROTEIN

METHOD SERVES TWO

1/ Blends with benefits 2/ Add a warm layer

Heat some coconut oil in a non-stick
pan. Meanwhile, chuck your egg
whites, oats and coconut flour in a
blender to create a smooth batter.
Fry an egg on the side.
Pour the mixture into the pan and
spread it evenly. By now the pan should
be hellishly hot, but you dont want to
carbonise your base, so turn down the
heat once the batter has gone in.

3/ Top up the gains 4/ Into the inferno

When bubbles start forming on the
base, flip it and check its cooked
evenly on both sides. Take it off the
heat and add the puree, cheese,
chicken, onion, spinach and egg.
Fire up the grill, then slide the lot in,
pan and all, to finish it off and melt the
cheese. A few minutes should be all it
takes to perfect a pizza thatll add
inches to your chest, not your waist.

40 AUGUST 2017
 NUTRITION

DELIVERED FROM EVIL

PAN EXCESS FAT TO TRIM A DOUGHY MIDDLE

SLIM DOWN True, this leaner, greener pizza

SERVES TWO
EGGS, 1 WHOLE, 2 WHITES couldnt be further from anything to
BUCKWHEAT FLOUR, 30G have greased the gloved hands of
SUNDRIED TOMATOES, 7 a Pizza Hut delivery boy. Hell, it
BASIL, 1TSP might just make an Italian cry.
TOMATO PUREE, 20G But trust us, it hits the spot without
MUSHROOMS, 3 SLICED making a home for itself there.
RED CAPSICUM, , SLICED Broccoli helps fill you up without
filling you out, being rich in
phytochemicals that keep obesity
SLIM-DOWN EXTRAS
at bay. And if you chow down after
A SWEET POTATO
BROCCOLI, 3 FLORETS
a workout, the beta-carotene in the
CASHEW CHEESE, 30G sweet potato will have you back in
training faster Osaka Gakuin
University found that it aided
VITAL STATS recovery after intense exercise.
Replacing mozzarella with cashew
cheese brings its own benefits, too:
69g 28g a report in the American Journal of
Clinical Nutrition found men who
CARBS FAT
swapped other foods for nuts lost
half an inch from their waist. Its

10g 1979
KILOJOULES
pizza, but sliced from the thinner
end of the wedge.
PROTEIN

METHOD SERVES TWO

1/ The fat-killer combo 2/ Lay an ace of base

Peel, chop and boil a sweet potato until
cooked; 10 minutes. Blend on full power
with an egg, the whites of two more
eggs, the flour, tomatoes and basil.
PHOTOGRAPHY: HEARST STUDIOS
Place the mix in a non-stick tray and
spread out to form the base. Slide the
tray into the oven at high heat and bake
until the crust is browned; 10 minutes.

THE TASTEMAKER
Name: Anna Sward
Job: Chef and author
Sward is a the founder of
proteinpow.com. Find her fare,
tailored for elite athletes, in her
book, The Ultimate Protein Pow(d)er
3/ Make like Picasso
Add your toppings. Slather on the
tomato puree, then artfully sprinkle on
your vegetables and cheese as per the
healthful masterpiece above.
4/ Toast your efforts
Grill your work of art on the high shelf
for a few minutes. When the veg has
softened and the cheese has started
to turn golden, youre set.

AUGUST 2017 41
 MUSCLE +

FITNESS

Metal and Flesh

Mutual suspicion between belt-wearing bros and bodyweight purists isnt new. But which form
of resistance training has the stronger case? MH steps in to do the statistical heavy lifting

FREE WEIGHTS VS BODYWEIGHT

487
The bar-bending
kilos pressed by
481 The time in
minutes for
World Bench Press which Chinese
Champion Ryan policeman Mao Weidong
Kennelly in 2008 is able to hold a plank

SCIENCE SAYS TRX suspension training is equally

Researchers have found links between effective at developing strength,
muscle growth obtained from lifting power and speed. All without
heavy weights and increased brain size damaging your joints
JOURNAL OF THE AMERICAN GERIATRICS SOCIETY
JOURNAL OF SPORTS SCIENCE AND MEDICINE

BODY BENEFITS

Mass building Natural testosterone IQ boost Heavyweight PBs Greater flexibility Core strength Cardio kick Show-off moves

Lighter weights make resistance EXPERT WEIGH IN

Calisthenics requires no equipment,
workouts productive for beginners. so you can move between exercises
Trying and failing to do a chin-up faster to easily add cardio to strength
isnt helping anyone FAISAL ABDALLA, NIKE MASTER TRAINER
SCOTT LAIDLER, TRAINER AND NUTRITIONIST

MASTER MOVES
WORDS: LOUEE DESSENT-JACKSON; PHOTOGRAPHER: PHIL HAYNES

Hard on joints Bench-press queues

Biceps curls Squat Deadlift Chin-up Human flag Handstand push-up

RUGBY BEST MATCH

BOXING
Heavy squats provide scrum-proof
Using your bodyweight builds muscular
strength in your lower body.
endurance with high reps vital when your
Research also shows big lifts
last punch needs to be as strong as the first
translate to try-scoring sprint speed

THE MH VERDICT: FREE WEIGHTS WIN!

While no trainer worth their salt would deny that mastery over your own body weight
is a worthwhile pursuit, banning the bar from your workouts is a self-defeating exercise.
Start moving some metal for measurable gains in both brawn and brains

42 AUGUST 2017
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6 Rules of Recovery
Improve your results and reduce your
aches and pains with these gym-tested,
research-backed tips
BY ANDRE W HEFFERNAN
Getting stronger is a two-step process: 1. Lift;
2. Recover. We often focus on the first step and pay
lip service to the second. Bad idea. Every time you
work out, youre digging yourself a hole, says John
Rusin, a physiotherapist who specialises in athletic
performance and recovery. Recovery is refilling that
hole before you challenge your body again. Here are
six ways to recover right.
44 AUGUST 2017
1 FIND WAYS TO
CALM YOUR BODY
Target sleep and stress. If you
cant sleep eight hours a night,
then learn to nap. Take naps no
later than mid-afternoon or you
risk ruining that nights sleep. Aim
for about 20 minutes; any longer
and youll sleep too deeply and
wake up groggy. For stress, end
workouts with five minutes of
deep breathing while lying on
your back, feet slightly elevated,
Rusin advises. Its not a cure-all,
but it helps.
2 PROTEIN
CONSUME PLENTY OF
AND WATER
Aim for 1-1.5 grams of protein
per kilo of body weight daily, says
Dr Stuart Phillips, of McMaster
University. As for hydration,
theres an easy way to assess
that, says nutritionist Dr Mike
Roussell. Clear urine means
youre drinking enough. Fewer
than two clear or semi-clear
urinations a day means youre
not. And no, pH-balanced waters
dont help.
 MUSCLE +

FITNESS

WHAT: Cryotherapy
COST: $90 per session
or 20 for $1000
TRIED & TESTED CONTACT: cryo.com.au

COLD COMFORT
IS FREEZING YOURSELF FOR SHORT PERIODS THE ULTIMATE RECOVERY TOOL?
IF YOURE NOT 21 ANYMORE,
youd know how a session at the
squat rack or even a game of
touch footy can leave you feeling
the next day. The older I get the
more interested I become in
getting around and doing stuff in a
pain-free state.
The Cryo clinic in Sydneys
Eastern Suburbs offers a therapy
that may interest you if you tend
to pull up shabbily from vigorous
exercise. While its not nearly as
nice as a massage, it may be
PHOTOGRAPHY: ESA RUOHONEN
Moments later, I step into a
chamber about half the size of a
phone booth. Theres no roof and I
can see over the door to Anges
reassuring face.
With the push of a button she
releases a cooled nitrogen mist
that plunges the temperature to
minus 130C. Thats colder than
its ever gotten in the Antarctic.
But even standing there in your
jocks its not insufferable, just
bloody unpleasant for the two
minutes youre supposed to bear
activate a powerful survival
mechanism that reroutes a lot of
your blood to your major organs
while filtering and enriching it. On
leaving the chamber this
enhanced blood goes to work
healing damaged muscles, joints,
tendons and ligaments.
Could you get the same effect
from an ice bath or cold shower?
Yep, but those experiences
while cheaper than cryotherapy
are less tolerable and would
require a longer exposure.

more effective at relieving
soreness by reducing inflammation.
Operations manager Ange
greets me warmly and directs me
to a booth, where I strip down to
undies and socks while watching
a video about cryotherapy.
it. (Not everybody can,
apparently: so-called jumpers
push open the door and leap out
ahead of time.)
The science behind
cryotherapy is that by exposing
your body to extreme cold you
I felt exhilaration in the
minutes after my treatment and,
yes, less sore from the previous
days exertions. Maybe it works.
Or maybe you should see our
story on the power of placebo on
page 70 . . . Daniel Williams

3 ALLOW ENOUGH TIME

BETWEEN WORKOUTS
According to the 48-hour rule,
you should wait at least two days
before hitting the same muscle
again. Thats fine for single-joint
moves such as biceps curls, but
you may need up to four days to
recover from heavy multi-joint
lifts like bench presses, suggests
research in the International
Journal of Exercise Science.
If you go heavy on your chest on
Monday, go for higher reps and
lower weight later that week.
4 ALLOW ENOUGH
TIME BETWEEN SETS 5 DONT BE AFRAID
TO STRETCH 6 SPEND YOUR REST
DAYS BEING ACTIVE
Most trainers prescribe 3-5 It was once believed that doing Studies show that active rest on
minutes of rest between sets if extended static stretches before non-workout days a 45-minute
your goal is strength and 60 exercising could make you walk, for example reduces
seconds if your goal is size. But a slower and weaker. Now? We all soreness. But thats not why you
recent study in the Journal of need to stretch pre-workout, says should make it a habit. Easy
Strength and Conditioning strength coach Mike Boyle. Hit movement clears metabolic
compared rest intervals of one areas that shorten when you sit: waste from your extremities.
minute and three minutes and quads, hamstrings, hip flexors, Its natures detox, aiding with
found that the longer breaks chest and biceps. Hold each soreness and more. Recovery
were significantly better for both stretch for five deep breaths, isnt just not feeling sore, Rusin
strength and size of most which should take about 20-30 explains. There are mental,
muscle groups over an seconds. Foam-roll before your physical and emotional aspects
eight-week program. workouts too, says Rusin. to it as well.

AUGUST 2017 45
 MUSCLE +

FITNESS

Gains of Thrones
Season 7 of Game of Thrones debuts July 16.
Get ready with these upper-body workouts.
And remember, a Lannister always finishes his sets
[ BY BJ GADDOUR ]

WORKOUT A
YO U L L N E E D : A PA I R O F
M E D I U M - W E I G H T D U M B B E L LS
( STA RT W I T H 12.5 K G )

1/ Bent-Over Row 2/ Overhead Press 3/ Overhead Carry

Holding dumbbells, bend at your hips until
your torso is nearly parallel to the floor.
Raise the weights until they reach your
armpits. Pause and reverse the move. Thats
1 rep; do 15-20.
Hold dumbbells at shoulder level, your palms
facing each other. Clench your glutes and
brace your abs as you press the weights up.
Pause and slowly lower them. Thats 1 rep;
do 15-20.
Hold weights at the top of the overhead-press
position and walk back and forth. Youre
done when your elbows begin to buckle.
Thats 1 round; do 3-5, resting 2 minutes
between each.

WORKOUT B
YO U L L N E E D : A C H I N BA R , A PA I R
O F H E AV Y D U M B B E L LS (2 5 S A R E
A G O O D STA RT ) A N D A B E N C H .

ILLUSTRATIONS: BRANDON LOVING

1/ Incline Chest Press 2/ Chin-up 3/ Farmers Walk

Lie on an incline bench holding dumbbells
above your chest, your arms straight and
palms facing forward. Lower the weights
to your chest, pause, then reverse. Thats 1
rep; do 15-20.
Using an underhand grip, hang at arms
length from a bar. Pull up, bracing your abs
and tucking your elbows to your ribs, until
your chest touches the bar; pause and lower.
Repeat till failure.
Stand holding dumbbells at your sides.
Keep your shoulders pulled down and dont
let the weights rest on your thighs. Walk
as far as you can until your grip or posture
starts to fail.

46 AUGUST 2017
6 Week program with
over 20 chapters of
insights on tness,
nutrition and mindset
plus a one week meal
plan from the famous
721 Nutritional Bible.
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 HEALTH

Feel Great 7:00 A.M. 7:05 A.M. 7:15 A.M. 7:30 A.M.

After a
Bad Night
of Sleep
Late nights happen.
The baby cries; you put
on just one episode of
Stranger Things. Then
you wake up feeling out
of whack. Heres how to
put a bad nights sleep
to rest. By Jerilyn Covert
Spend a few minutes Play a video game or Sore back? Poor sleep Have sex. The surge
quietly watching read on a laptop for 10 may disrupt pain of serotonin will help
your thoughts go by, minutes, says Dr W. regulation systems you wake up, says
says Dr Jason Ong, a Chris Winter, author of in your brain. Do the Winter. Even better,
sleep psychologist and The Sleep Solution: runners stretch, Winter make morning
mindfulness expert. Why Your Sleep is says. Sit on the floor, sex a habit: itll signal
Self-awareness will Broken and How to Fix extend one leg and the start of your day
help you cope with It. The blue light tells reach for your toes, and jumpstart your
the days challenges. your brain to halt its keeping your back internal clock, which
production of sleep- straight. Switch legs may help you sleep
promoting melatonin. and repeat. better later tonight.

3:00 P.M. NOON 10:00 A.M. 9:05 A.M. 8:30 A.M.

Craving sugar? In a Use your lunch break Scott from corporate Choose your three Have some eggs with
study published in to do something you sends you a typo- most important tasks hot sauce. Protein plus
Sleep Health, people actually enjoy youll filled report. Of for today and back- spice is a recipe for
who logged five hours feel more energised, course he did! Take burner the rest. You alertness, says Winter.
of sleep or less drank studies suggest. deep breaths, says dont need the stress. Your body converts
21 per cent more soft Cardio in particular can sleep researcher Dr A 2013 study by The proteins amino acids
drink than those who boost alertness, says Aric Prather. Sleep Australia Institute into brain food, while
slept seven to eight Winter and heading deprivation impairs found 2.9 million spicy foods interrupt
hours. Snack on fresh outdoors to get a dose your ability to handle workers have problems sleep signals.
fruit or a piece of dark of sunlight also helps. frustrating situations. sleeping, mostly due to
chocolate instead. work-related stress.

4:00 P.M. 7:00 P.M. 9:00 P.M. 9:30 P.M. 11:00 P.M.

Stash coffee beans The missus wants Disconnect. No more Hungry? You might just Go to bed only when
in your drawer. Take to see the in-laws phone or computer be tired. But if youre you feel sleepy, says
a whiff: the smell can on Sunday. Tell her and their rousing light. sure its true hunger, Ong. To increase
ILLUSTRATIONS: PETER ARKLE

boost alertness, says youd rather decide If you absolutely must have a bowl of oats, your odds of restful
behavioural scientist later. When you sleep use your computer, walnuts and dried tart slumber, make sure the
Dr Wendy Troxel. And poorly, youre less use a screen filter cherries. All three can bedroom is dark and
it wont disrupt that empathetic, more or install f.lux, a free boost your serotonin cool and read a book
nights sleep the way conflict-prone and less program that alters and/or melatonin levels if you want (just be
an afternoon cup of effective at problem the light quality of your and help you sleep, sure its the printed
coffee might. solving, Troxels screen so its less says Winter. kind). You made it.
research suggests. stimulating. Goodnight!

50 AUGUST 2017
 SYDNEY
AUGUST 13
# CITY2SURF
Discover Hokkaido

HOT POWDER
Club Med Sahoro delivers what Australian ski fiends
have come to expect from Japanese ski resorts
an abundance of Japow and culinary nirvana
BY JASON LEE

D
o you want to do
the race? asks my
snowboard instructor.
Race? Its not a question you
expect upon first setting foot on
the slopes of a new resort. The
dude has never seen me board
and hes asking me if I want to
race? Why not, lets do it, I powder run as fast as I possibly
reply, hoping my voice doesnt
betray my apprehension.
Perhaps I should have
been ready to receive such
a challenge. After all, this
upmarket resort on Japans
northern-most island of
Hokkaido was the site of the 1972
Sapporo Winter Olympics. That
knowledge serves only to deepen
my fears as I find myself at the
top of the steep launch platform
of the famous Slalom course.
This is not what I signed up for, I
think as the timekeeper shouts,
ICHI, NI, SAN, GO!
I launch myself off the
platform with all my might as I
proceed to gun down the dry-
in a Nineties culture of hardcore
can. The first flag is upon me
before I know it. I just manage
to negotiate that one, clipping
it with my shoulder as I pass,
before I have to throw my weight
backward to clear the next. My
quads feel like theyre on fire as
I blast down a mountain faster
than Ive ever done before.
By the time I reach the final
gate Im gassed and relieved.
Then I see my official time flash
up on the big screen and feel a
surge of exhilaration. I call out to
my instructor: Lets do it again!
ILL ADMIT I HAD an outdated
perception of Club Med, picturing
a youth-oriented company stuck
partying. After a tough day on the
slopes I expected Id have to dodge
obnoxious 20-somethings
slamming down Jgerbombs at
night. How wrong I was.
The first thing you notice is
the lack of congestion on the
slopes. Despite the resort being
at full capacity, the atmosphere
is pleasantly laidback with no
queues at the lifts. This is a
godsend, because with over
20km of terrain and seven tasty
black runs, skiers and boarders
of all levels can enjoy the
renowned dry powder in peace.
To get your bearings, start
by taking the gondola and
head straight to the 1030m
summit, ideal for beginners and
kids, but with plenty of scope
for thrill seekers looking for
more challenging terrain. Its a
snapshot of the variety that has
made the resort a magnet for
Aussie skiers, whove trebled in
number since 2006.
Sahoro is well known for
their down-to-earth consumers
who come back year after year
for very consistent skiing and a

52 AUGUST 2017
 My quads feel like theyre WHERE

on fire as I blast down a

mountain faster than Ive
ever done before
SAHORO

TOKYO

tuna sashimi to the wholesome in a show. The resorts General

buckwheat Soba noodles, the
choice of dishes impresses.
The resorts more upmarket
Mina Mina restaurant serves its
speciality Nabe hotpot dish of
crab Shabu Shabu and Tokachi
Wagyu beef from locally raised
cows. The meat is the kind of
buttery smooth, melt-in-your-
mouth nourishment that would
barely trouble a toothless infant.
After that its time to take
Operators command the stage
with a breathtaking Circue de
Soleilstyle performance before
earth-shattering Taiko drums
echo around the resort. We hire
entertainers and make hoteliers,
ACCOMMODATION
says Ong. Its a different
mindset to other hotels and its a Club Med Sahoro offers unique
all-inclusive packages that
culture unique to our world.
include transfers, meals, open
Its the perfect way to end bar, seven nights
an awesome day on the slopes. accommodation, lift passes,
Shots of Jger? How wrong I was. lessons for all levels, child care
and apres-ski activities.
clubmed.com.au/r/Sahoro-
Hokkaido/w

GETTING THERE
ANA flies direct to Tokyo from
most Australian capitals. From
Tokyo, take a connecting flight
to Chitose Airport for a direct
two-hour bus transfer to Club
Med. ana.co.jp

comfortable stay, says Vincent

Ong, Club Meds vice president
of marketing.

NURSING BONE-WEARY LIMBS

I stagger over to the neighbouring
man-made Ice Village come
nightfall. Its a sight to behold with
an ice rink and cluster of
illuminated igloos completing a
stunning winter wonderland. Each
igloo has a different purpose;
theres a florist, an ice cafe, a mini
bar and even a stationery store.
The nightlife and dining POWDER PLAYER: From an igloo
options are a standout. I kick village to Taiko drums and
things off at Daichi, the resorts melt-in-your-mouth Waygyu beef,
buffet serving dishes made from Club Med Sahoro offers an
fresh local produce. From the upmarket alpine experience.
beautifully cut Maguro lean

AUGUST 2017 53
 BRUSH UP ON YOUR GROOMING

THE LATEST
NEWS,TRENDS
AND EASY
HOW-TOS FOR
YOUR HAIR,FACE
AND BODY
+
TRIAL PRODUCTS
FOR FREE

beautycrew.com.au
Beautycrew @Beautycrew @Beautycrew

* B E A U T Y c re w i s A u st r a l i as n u mb e r o n e d e d i cate d o n l i n e b e au ty d e sti n ati o n , as rate d b y N ie l s e n w i t h i n t h e appare l

a n d b e a u t y c a t e g o r y. S o u rce : N i e l se n M arke t In te l l i g e n ce (Do me sti c), Av e rag e Dai l y U n i q u e Brow s e r s , as at 1 8 / 5 / 2 0 1 7 .
 MH
Life
FIND YOUR TOP GEAR

WHAT IVE LEARNED

ABOUT STYLE
Sir Paul Smith, 71, designer
and founder of Paul Smith

The biggest lesson Ive

learned over many years of
dressing myself is to accept
your age and dress
accordingly. For me, style is
about understanding your
lifestyle, knowing your body
type and then dressing in a
way that feels appropriate.
Thats not being conservative,
its just being smart.
Whenever youre deciding
what to wear its most
important that you should feel
and therefore look as
natural as possible. If it feels
forced then youre never going
to look stylish. I like to think that
I design clothes people feel
comfortable wearing. In fact,
Ive always prided myself on
making kit that men really love
and want to wear, rather than
leave on a hanger.
Ultimately, I believe style can
be found in simplicity. Even if
its something that we all wear
a lot of a white shirt or a navy
blue suit, perhaps you can
look inherently stylish if you do
it with confidence. On no
account, however, should you
ever be seen wearing a tie with
a large Windsor knot. Thats
very important!

AUGUST 2017 55
Style
MADE
FOR
WALKING
Your single-soled dress shoes
werent designed for puddles.
Get your feet winter-ready
with a pair of boots
S T Y L ING BYJEFF LACK
P HO T OGR A P H Y BY RODNEY MACUJA

These Goodyear-welted,
pebbled-grain boots with brogue
detailing pair up perfectly with
denim and chinos.
Brando Stryker Boot, $369

Casual suede lace-up boots

improve with age. Dont worry
about keeping them pristine: the
more battered they get, the
better theyll look.
124
Shoes Suede Combat
Boot, $589

56 AUGUST 2017
 STYLE TO BOOT
At this time of year your summer
trainers enter hibernation.
Winter is all about staying dry
and warm while (ideally) looking
as stylish as possible. Investing
in the right pair of boots is
therefore essential. The
following will keep you well-shod
from the boardroom to the bar.

Versatile and perenially stylish,

black leather Chelsea boots are
an everyday workhorse that
every man should have in his
shoe arsenal.
Aquila Gleason Boot, $499

Go urban country and bring

some rural swagger to the city.
Theyre perfect for a barbecue
or the big game.
R.M.Williams
Tobacco
Suede Buckle Boot, $595

Banking cheques or clearing

decks, these patent lace-up
brogues will set your suit game
on fire.
124 Shoes Robert Boot, $989

AUGUST 2017 57
Style
BAG A BEAUTY
Whether youre heading to an
important meeting or a dirty
weekend, you need something to
handle the excess baggage in
your life. It doesnt matter 2
whether you stick it in your hand, 1
under your arm, over your
shoulder or on your back. The
bottom line is you need a decent
bag - your pockets are only so
deep, after all.

1
A shoulder satchel or
messenger bag is the go-to for
everyday office and laptop
needs. Leather wont wear out
your suit jacket as much as a
synthetic strap.
Troubadour Messenger
Bag in brown from Hunt
Leather, $1560

2
A pebble-grain, black leather
portfolio is a sophisticated
document holder for those
important pitch meetings.
4
All class.
Hugo Boss Portfolio, $799 3

3
A fashion-forward tote with
hand or shoulder option is the
fashionistas everyday go-to.
VonRoutte Shopper
Tote Olive, $320

4
If you insist on a backpack,
make it a dark chocolate
leather number, no labels or
logos required.
Mark Jones Backpack
from Hunt Leather, $375

5
Jet-setters looking to
travel in style should
pack this nude suitcase
for next-level opulence.
Zegna Holdall, $4495

6
From the gym to a weekend
away, an understated
sports-luxe duffle will never
let you down.
Tommy Hilfiger Duffle, $299

58 AUGUST 2017
 KNITWITS
When it comes to knitwear
theres no shortage of variety.
But finding something that is
versatile and suits your
personality and wardrobe is a
whole other ball game. Heres a
1 selection of our favourites
thatll help you look sharp and
stay snug from the office to
the snowfields.

1
Cotton sweaters are perfect all
2
year round and can be dressed
up or down with ease.
Hugo Boss Sweater, $239

2
Zip-front cardigans are a
handy layering option
- particularly if youre prone
to overheating.
Calvin Klein Black Mock
3 Neck, $219.95

3
Shawl collars smarten up an
average sweater. Try a shirt
and tie under this one.
Calvin Klein Black and White
Shawl Collar, $199.95

4
4 This Christmas-in-July option
for the funsters can be
dressed up with a blazer over
the top.
Moncler Knit Round Neck
Jumper, $1105

5
The turtleneck is your
warmest option as it traps
your body heat right up to
5 your chin.
Zegna Turtleneck, $1555

6
Bright colours paired with
stripes will brighten up your
grey days. Did someone
say Schnapps?
6
Tommy Hilfiger Hampton
Crew Neck Knit, $199

7
A classic navy crewneck
sweater is a staple every man
must have. Cost per wear is
exceptional with this piece.
R.M.Williams Howe Military
Sweater, $179

AUGUST 2017 59
Watches

FULL METAL
JACKET
It has a reputation for hardiness
over refinement, but even at the
more rarefied end of the market,
steel is having a bit of a moment.
MH explains why its not always
sensible to strive for gold

1 Victorinox Alliance Chronograph $1100.

When watches first migrated from
After the September 11 attacks, Swiss army knife sales
pockets to wrists, a hardwearing plummeted as they were confiscated at airport security and
material was needed to protect them removed from duty-free stores. In response, Victorinox
from the knocks they were set focused on raising their watch game. Today, their
timepieces are renowned for being robust, functional and
to sustain. In 1913, British metallurgist well-priced - qualities this chronograph has in abundance.
Harry Brearley offered a solution in the
form of an alloy of iron, chromium and
nickel that took the rough with the
smooth. He called it rustless steel. You
will know it by a different prefix:
stainless steel.
It was revolutionary. But while it had
the technical chops, stainless steel
never garnered the prestige of precious
metals such as gold. Cynics might say
that, in the increasingly unsettled world
economy, this is precisely why there
seems to be a flourish in steely wrist
candy. But watch retailer Sandy
Madhvani begs to differ: Yes, the
WORDS: ALEX DOAK; PHOTOGRAPH: RODNEY MACUJA

prices are inviting, and yes, exchange

rates have assisted foreign buyers, he
concedes. But steel remains both
constantly in demand and on trend,
regardless of the economy. Crucially,
manufacturers have been working to
produce iconic styles that will always
have a place in the watch world.
So, for an affordable timepiece that 4 Tudor Heritage Black Bay Chrono $6070.
will weather the hands of time and
transcend the vagaries of fashion, steel The Black Bays vintage styling gets souped-up with a
brand-new chronograph movement. The result is sporty
is the real deal. and built for action. Example? The bezels tachymeter scale,
a feature originally designed for racing drivers, allows you
to monitor speed and distance.

60 AUGUST 2017
 2 Omega Railmaster $6675 .
Heritage style combines with technical innovation in the
new Omega Railmaster. In terms of looks, this re-edition
pays faithful homage to the 1957 original, but its updated
with Super-LumiNova for legibility and powered by an anti-
magnetic movement. #ModernClassic.
5 Rado Hyperchrome Chronograph $2075 .
Yes, the blue dial is eye-catching. But on the case and
bezel, stainless steel meets Rados signature material: high-
tech ceramic. The benefits arent just visual either. Ceramic
also happens to be scratch-resistant, lightweight and
hypoallergenic. Material gains indeed.
3 Tag Heuer Aquaracer Calibre 16 .
Automatic Chronograph $4650 .
Few watchmakers have succeeded in engineering metal
links that dont catch your hairs, feel cumbersome or sound
clacky. So its all the more impressive to do all that with
such a distinctive design. Maybe thats why Jason Bourne
chooses to wear one.
6 Edox Delfin Chronograph $1450.
The original 1961 Delfin was dubbed the water champion
due to being water-resistant to 200m. The freshly updated
model pushes things further in the functionality stakes
boasting a tachymeter readout, date display, dive bezel and
chronograph sub-dials.
AUGUST 2017 61
Grooming
1 The Nu-Mod
Who it works for:
Those with medium to fine hair.
What to ask for:
Uniform length overall with a little
more length around the front
hairline, Argent says.
How to style it:
You want just a hint of shine without
looking greasy. Let your wet hair dry
for 5-10 minutes. Once dry work
2 The Curly Mop
Who it works for:
Anyone with natural curls.
What to ask for:
Ask your barber for a sharp, square
hairline, clipper blade length of two or
three through the back and sides
blending into a longer fringe.
How to style it:
You want to add texture while still
keeping movement. Towel-dry your

THE MANE GAME

American Crew Fibre into your hair and add a 10-cent piece dollop of
fingers and loosely rake through your Aveda Men Pure-Formance
hair from back to front. Grooming Clay into your palms before
scrunching into your hair.

Current hairdressing trends

suggest a move away from
high-maintenance quiffs
in favour of longer,
1 2
less-manicured styles. So
trade time in front of the
mirror for more fun in the
real world

BY CARLI ALMAN

Messy, tousled locks might seem like

a scruffy departure from the coiffured
lids to which weve grown
accustomed, but as demonstrated on
the catwalks overseas, its a style
thats going to grow on you.
We are definitely seeing more of it,
for sure, says Craig Argent, a
3 4
hairstylist and Hanz De Fuko
Ambassador. Men are loosening up
the super tight, slick barber styles and
adding variety into their styling
options by mixing it up with a more
casual, relaxed movement through
the top.
The main advantage of switching
over to a looser style? Options,
Argent says. Having the ability to
dress it up or dress it down depending
on where you are and what youre 3 The Off-Centre Parting 4 The Modern Swoosh
wearing.
Who it works for: Who it works for:
Use Argents pointers as your grow-
Those with medium to thick hair with Those with fine to medium
to guide for a better head of hair.
a little bit of a wave or curl. thickness with a wave or light curl.
What to ask for: What to ask for:
A natural taper on the back and Ask for a corporate cut through the
sides, blending into the top length, back and sides (a little bit longer
which is about an inch to an inch and than clipper length). But it needs a
a half long. sharp, clean outline, blending into a
How to style it: longer looser top/fringe area.
You want to add texture, and zero How to style it:
shine. Warm Matrix Matte Definer Youll need a product that gives easy
Beach Clay into your palms and pliability and great hold with a
work through your towel-dried hair semi-matte finish. Run a comb
using your fingers. through the back and sides and work
Hanz De Fuko Claymation through
with your fingers. Less is more.

AUGUST 2017 63
Game Boy: Watkins
has become an
online power
player.

>
64 AUGUST 2017
 MH BOSS
Play To Your Strengths
YouTube phenomenon Elliott Watkins aka Muselk has
made a small fortune playing video games in his bedroom.
Use his secrets to turn your passion into a payday
By Ben Jhoty Photography by Jason Lee
ELLIOTT WATKINS right forearm is tensed and his voice
animated as he provides running commentary on the
final frantic movements of a character called Roadhog in
class-based shooter Overwatch.
As Roadhog meets an untimely demise, Watkins
voice escalates in pitch before trailing off. He turns from
the screen and smiles. Such good-humoured calamities
characterise the YouTube videos that have made Watkins
or at least his online moniker Muselk a household
name among gamers from Sydney to Seoul.
With 1.9 million subscribers and around seven million
views per week, Watkins YouTube figures are eye-
popping but also typical of an industry thats starting to
leave traditional sports and entertainment in its tracks.
Last years prize pool for e-Sports tournament DOTA 2, for
example, was over US$20 million, larger than that for the
Superbowl and the US Masters.
The thing about Watkins, though, is thats hes not
even that good at Overwatch. Whats made the likeable
22-year-old old an online pin-up is his infectious
enthusiasm for sharing the joys of gameplay and a sense
of fun that cant be faked. Hes super charming and he
knows how to talk to his audience, says Nich Richardson,
co-host of 7Mates new gaming show screenPLAY. He
makes you feel like youre hanging out together.
Comfortably dressed in what you might call his work
attire, barefoot in jeans and a dress shirt, Watkins is both
humble and astute about identifying the roots of his
success. The thing about YouTube is that people either
watch you because youre really good or because youre
really funny, says Watkins, as he chats to MH from the
lounge room of his inner Sydney apartment. Im
hopefully somewhere in the middle.
Whether your passion is gaming or golf tees, if you
want to share it with others authenticity is your biggest
SUCCESS WITHOUT STRESS
selling point. And if youre keen to take it further, to turn a
sideline hobby into your main meal ticket, Watkins
hard-won lessons on the digital playing field can help you
(lets call you player one), get to the next level.
PASSION PLAY
Watkins cant remember a time when he wasnt playing
video games. Starting out with Bob The Builder aged six,
he graduated to Call Of Duty on Xbox before becoming
immersed in class-based shooter Team Fortress 2,
something of a forerunner to Overwatch.
Far from the stereotype of the solitary geek playing
games in his basement, from the start Watkins was
attracted by the opportunities for social interaction
offered by multiplayer games. I love playing with friends
and having random interactions with strangers, he says.
As a kid his heroes werent athletes or actors but
YouTubers who filmed themselves gaming. He began
making his own videos as a lark in 2013.
Crucially, he says, he never went into it with the goal of
making money. If you go into it with the idea that youre
going to make some easy cash you lose sight of what
makes good content and thats the genuine enjoyment
for what youre doing, Watkins says.
Its a lesson for anyone looking to monetise a pastime,
be it on YouTube or in any other forum. If content, as
the saying goes, is king, your passion and enjoyment
are royalty.
LAUNCH BEFORE YOU LEAP
Watkins rise to the top of YouTubes Overwatch charts
has been swift. Since he began regularly posting videos
in 2014 when he was studying law at university, Watkins
is now closing in on two million subscribers.
The success of gamers like Watkins owes a lot to the >
AUGUST 2017 65
 Keyboard Warrior:
Watkins works
hard, plays
harder.

LAW SCHOOL WAS LIKE A HOLIDAY COMPARED TO THIS

simplicity of YouTubes financial model. To begin
profiting from your channel, Watkins says, you
simply click on the on the enable monetisation
button and complete an agreement. From there its
largely automated. Advertisers will use their spend to
buy 15- and 30- second ads on videos by category.
Channel hosts get paid a sum per 1000 monetised
views with YouTube taking a 45 per cent cut,
although this percentage can vary.
You dont need to be a maths geek to figure out
that Watkins is doing okay, but more gratifying, he
says, has been watching the channel grow. I used
to have this ritual where Id wake up and open a new
subscriber email, he recalls. Until one day there
were simply too many to open.
At this point it began to dawn on Watkins that
making gaming videos could become a real job. In
2015 he made a deal with his parents that hed defer
uni for a year and see how it went. If it bombed hed
resume his studies. That was two-and-a-half years
and many, many subscriber emails ago.
Watkins took a risk, sure. But it was calculated.
Your chances of successfully launching a business
skyrocket if youve tested the waters and your
venture shows enough promise that you can leap
with the confidence you can stick the landing. At the
same time you want to have a safety net in place and
then hope, like Watkins, you never need it.
lon g
DONT BE A DATA DRONE
Watkins brightly lit two-bedroom apartment is
dotted with the trappings of success in the digital
world. A plaque from YouTube commemorating one
million subscribers hangs on the wall. Theres a
freezer sent to him by Coca-Cola and his studio is
filled with pop-culture figurines. As geek grottos go
its pretty slick. As an office, its even better.
Which is just as well, because Watkins spends
a hell of a lot of time there up to 16 hours a day,
7 days a week. Law school was like a holiday
compared to this, he laughs.
Beginning at 6.30am his day starts with admin
and emails before he shoots around three hours of
video, which then needs to be storyboarded, edited
and rendered. He also needs to create overlays and
make thumbnails before uploading. Hes usually
done by 10pm but if he gets ahead hell often do
another video for days when he cant shoot.
Videos are uploaded each morning at 6.30 and
once they go live, data pours in. They can tell you
how many 16-year-olds in Nicaragua watch this
video and what percentage they watched, Watkins
says. The insights are valuable, he adds, allowing
you to tailor and experiment with content. But the
sheer volume of data can open up a digital rabbit
hole that its hard to emerge from.
Its like a job that gives you an absolutely
numerically measured performance review at the
end of every single day, he says. If you let yourself
get lost in that it can become really toxic.
RETAIN THE JOY
When you go all-in on a hobby theres always the
danger that it becomes, well, work. Rest assured,
Watkins still plays Overwatch for fun. But looking
back, he says, in the early days its hard not to fall
prey to the temptation to overthink and obsess over
every last detail of your business.
When I went full-time on YouTube I thought, this
is my job now, Ive got to step it up, he says. Feeling
the pressure of competing with more established
channels he began planning out videos, sometimes
playing certain levels up to 10 times. Inevitably I
knew what was going to happen and Id have to act
like I didnt, he says. It felt like a TV script.
Watkins was in danger of losing sight of the very
thing that had launched him in the first place: his
spontaneity and sense of fun. Putting your genuine
self out there has to be the absolute core, he says.
Its a further reminder that when it comes to
combining business with a pursuit close to your
heart, you need to play the game while never losing
sight of the fact that youre playing a game.
Catch screenPLAY Thursday nights at 10pm on 7Mate
t his t r a ne

ar s
Ge e o i n

mo ck t o
You l for

m ill er s . H e
e

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1994 2000 2013 2014 2015 2016

66 AUGUST 2017
 MHBOSS
YOUR 9-5 ESCAPE HATCH
Working late? Dont do it. A study at Harvard Business School found employees who left the
office on time increased their productivity. They communicated more effectively, planned ahead
and streamlined their workloads. The lesson: work less, accomplish more. Heres how . . .

GET POWER FROM A GRID
Break up your time into four
grids, says Neil Shah of the
Stress Management Society. Box
one is for important and urgent
tasks, box two for urgent but not
important ones, three for
important but not urgent tasks,
and the last box for non-urgent
and unimportant jobs. The only
time you start working on box
two is when all of box one is
done. If a new job comes in, slot
it into its rightful box rather than
letting it take over. Replying to
that email about the office footy
tipping comp can wait.
HAVE A DAILY
EMAIL HOUR
Deal with email when youre not
that fresh, because a lot of it
doesnt take too much thinking,
says David Allen, author of
Getting Things Done. He
recommends doing this for an
hour at 3pm, as your energy
levels dip and you start to think
about heading out the door. The
aim is to use this time to keep
your email fully updated. That
way you stay focused on the
critical stuff you need to get done
instead of letting yourself get
distracted by the latest and
loudest messages.
THE WEEKEND REVIEW
Blocking out time to go through
your calendar and to-do list
ensures you leave on time the
following week. Do it Friday
between 2pm and 4pm, says
Allen. Look at new projects and
make decisions about upcoming
issues so they dont blow up in
your face. The easiest way to do
this is to make a list of everything
you need to do during the next
week. Also use the time to look at
whats gone wrong in the past
week. The notes you make will
stop the same thing happening
again. The two-hour review
saves up to an hour a day,
ensuring that when its time to
clock off, youre slinging your
bag over your decidedly-more-
relaxed shoulder.
KEEP YOUR
DEADLINES SHORT
Parkinsons Law, taken from a
1955 essay in The Economist by
Cyril Parkinson says that Work
expands so as to fill the time
available for its completion. You
can apply this adage by setting
yourself shorter deadlines. If
you only give yourself a certain
number of hours to do the work,
youre automatically more
strategic in completing it, says
Allen. Enforce tighter deadlines
by breaking projects into distinct
stages, says time management
consultant Claire Tompkins.
Promise your client a detailed
update on a given day. This will
ensure that just because youre
doing things more quickly,
quality doesnt slip.

AUGUST 2017 67
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 Where theres
a pill theres a
way . . . Or is it
more complex
than that?

70 AUGUST 2017

T R I C K
A N D
T R E AT
Discover how you can psych out
sickness, deceive depression, dupe pain
and fool your way to fitness with the
help of one magic little pill
BY A ARON SCOT T
I KNEW I shouldnt have uncorked the second
bottle of red. But when youre already three
glasses in and the conversations flowing and
the mains are yet to arrive, whats a man to do?
And so it is that, at 9 oclock on a Thursday
morning, I find myself staring at my computer
screen with dull, lobotomised eyes; my hair
uncombed, my mouth ajar, a rusty drill-bit
working its way deeper and deeper into my
frontal lobe.
Next to my computer is a small, brown
bottle filled with tiny, white pills. I pick it up
and unscrew the lid. The instructions on the
back advise taking three pills once a day. I
double the dose and drop six into my mouth.
They dissolve quickly, leaving a faintly sweet
taste on my tongue.
HEALTH
I close my eyes and wait.
I know these pills have the power to make
me whole again. They can ease my throbbing
head and soothe the roiling nausea in my
stomach. And this is just the start. They can
make me run faster, sleep better, lift heavier,
think sharper. If I was depressed, these pills
could be my saviour. If I was laid out with back
pain, they could get me up and walking. If I was
wracked with Parkinsons disease, they could
restore some kind of normality to my life. Put
simply, these pills might be the most exciting
therapeutic and performance-enhancing
phenomenon in modern medicine.
The ingredient list on the side of the bottle:
100 per cent sucrose.
>
The label on the front of the bottle: placebo.
AUGUST 2017 71
I M AG E OV E R H AU L
The most cursory of Google searches will
reveal a motherlode of placebo studies
boasting astonishing results. A study
published in the New England Journal of
Medicine, for example, tracked two groups
of people suffering from osteoarthritis. One
group underwent arthroscopic surgery; the
other group thought they were going under
the knife they were anaesthetised and
small nicks were put in their knee but no
instruments were inserted and no cartilage
was removed. Both groups reported similar
levels of pain relief.
Another study published in the Journal of
Experimental Psychology hooked subjects up
to a machine that purportedly measured how
much REM sleep theyd registered during the
night. Subjects who were informed they had
clocked above-average shut-eye performed
significantly better in a cognitive test than
those who were told they hadnt logged
enough. The machine was, of course, a
sham theres no device that can measure
REM sleep.
A study published in Medicine and
Science in Sports and Exercise, meanwhile,
injected a group of recreational runners
with a substance they were told was a safe
and legal version of EPO. Not only did
the majority of the runners report feeling
stronger, more energised and more motivated
with the substance coursing through their
veins, they also clocked significantly faster
times over a 3km race. The EPO was
nothing more than salt water.
What can we make of such studies?
Exciting scientific breakthroughs that
point to a brave new world of performance
enhancement and pain relief? Or crafty
researchers playing games with naive
subjects? Historically, its been the latter.
For most of the past 250 years, placebos have
been characterised as everything medicine
was not inert substances that deceive
gullible patients to produce phantom results
that rapidly fade.
The first recorded placebo study took
COLOUR CURE
When it comes
maximising the
placebo effect and
kicking your bodys
healing mechanisms
into gear, small Yellow pills
details can make a Make the most effective
big difference antidepressants
72 AUGUST 2017
It wasnt just the pill
at work it was also the
patients expectation
that the pill would work
place in the court of King Louis XVI, back in
1784. The target of the trial was a German
physician called Franz Anton Mesmer,
who had gained notoriety in Europe for
mesmerising patients via a new treatment
he called animal magnetism. The Kings
wife was a disciple; the King was not. He
decided to test one of Mesmers sessions.
A boy was directed to hug an ostensibly
magnetised tree infused with Mesmers
healing powers. The boy dropped to the
ground convulsing, the tree was revealed to
be an ordinary tree, Mesmer was declared a
charlatan, and placebos became inextricably
linked with deception and quackery.
So things remained until World War II,
when US anaesthetist Dr Henry Beecher
encountered wounded soldiers who, despite
suffering horrendous injuries, declined
morphine injections. Beecher knew that
civilians whod suffered similar insults would
have been pleading for pain relief. So what
allowed these soldiers to show inhuman
powers of fortitude? He guessed that the
answer lay in the mind. A civilian crossing a
road expected to get to the other side safely,
so the impact of a car was a stunning assault.
A soldier facing an artillery barrage expected
to die, so a bullet in the leg didnt seem all
that bad. This observation led Beecher to a
groundbreaking conclusion: our expectations
and emotions have a dramatic impact on how
our bodies function.
This concept lit a fire in Beechers mind. In
1955, he published an article in the Journal of
Green pills
Are most effective at
relieving anxiety
the American Medical Association entitled The
Powerful Placebo. He argued that placebos
werent snake oil but legitimate therapeutic
tools that could produce real effects. Indeed,
he suggested that the placebo effect already
played a role in almost every medical
interaction: patient sees doctor, doctor
prescribes pill, patient expects pill to work,
patient gets better.
For Beecher, it wasnt just the pill at
work it was also the patients expectation
that the pill would work. Simply trusting
in a treatment could be as effective as the
treatment itself.
For a time, Beechers hypothesis remained
just that an unproven theory sitting close
to the lunatic fringe. But with the onset of
neuroimaging, researchers were suddenly
able to see exactly what was happening in
the brains of people who had been given a
sugar pill or injected with a saline solution.
And they didnt just prove Beecher correct
if anything, they showed that he had been
underselling the power of our emotions and
expectations when it comes to healing and
performance enhancement.
LO O K W I T H I N
What did the neuroimaging show? That
placebos work by triggering our bodys
internal healing mechanisms, prompting our
brains to release cascades of neurochemicals >
Red pills White pills
Make the best Are best at
stimulants soothing ulcers
 HEALTH

Fit the pill:

placebos play
off our expectations
to produce real,
biological results.

AUGUST 2017 73
 MIND
GAMES
According to Dr Steve Kamper,
a pain researcher at the
University of Sydney, when it
comes to harnessing the
placebo effect, your best move
is to ignore the sugar pill and
instead look to the psychology
that underpins the effect.
Rituals, visualisation these
things boost expectations
about outcome, he says

RITUALS
A study from the University of
Cologne found that people
putted more accurately when
they were told the golf ball was
lucky. The researchers
concluded that superstitions
and lucky charms boost
self-efficacy. Rabbits foot,
anyone?

V I S U A L I S AT I O N
Heres a strength plan for the
thinking man: researchers at the
University of Giessen found that
people who visualised half their
weights sessions over an
eight-week period boosted their
strength by up to four per cent
roughly the same as those
who hit the gym the entire time.

E X P E C TAT I O N
Performance review looming?
Time to kick some goals. A
McGill University study found
that university students who
wrote down detailed goals
across a four-month period
improved their academic
performance by 30 per cent.

74 AUGUST 2017

When it comes to getting
bang from your placebo buck,
a big pill trumps a small pill
and two pills trump one pill
that have a profound effect on how we
experience pain or nausea, depression or
anxiety, mental weariness or physical fatigue.
So, theres no one placebo effect,
explains Dr Damien Finniss. There
are many effects. If youve been taking
morphine, then I give you a sugar pill and tell
you its a powerful opioid medication thats
going to reduce pain your brain will turn on
its own internal morphine-like response. If
youve been taking an anti-inflammatory
drug, then I give you the same sugar pill,
your brain will turn on an entirely different
biological mechanism, your endogenous
canabanoid system . . .
The list of neurochemicals than can be
activated by a simple sugar pill rolls on and
on. And their capacity is stunning they
can improve motor function in Parkinsons
patients, alleviate gut disorders, relieve
insomnia, halt the secretion of stress
hormones and boost mood in depression
sufferers. How potent are they? Well, a 2014
Harvard meta-analysis concluded that a full
82 per cent of the effect of antidepressants
can be slated back to the placebo effect.
True, our internal healing mechanisms
have their limits. They cant, say, halt the
growth of a brain tumour or mend a broken
femur. But they can ease the agony of
chemotherapy or the irritation of wearing a
cast on your leg. The crucial point, according
to Finnis, is that the effect placebos produce
isnt a phantom feel-good reaction. These
are very real, discrete, biological effects.
Based at the University of Sydney Pain
Management Research Institute, Finniss
is Australias leading researcher when it
comes to placebos. In his mind, the effect
doesnt revolve around the sugar pill or the
saline injection instead, it revolves around
simulating the treatment ritual.
Crushing migraine? The antiseptic smell
of your GPs surgery, the confident tone of
your GPs voice, the scratch of the pen on the
prescription pad and, yes, the taste of the pill
on your tongue all of these are part of the
placebo effect. Theyre cues that affect you
emotionally, bumping up your expectation
that relief is at hand, triggering your bodys
internal healing mechanisms in this case a
blissful squirt of pain-relieving endorphins.
Maximising the treatment ritual lies
at the heart of the placebo effect. Studies
show that, when it comes to getting bang
from your placebo buck, a big pill trumps
a small pill and two pills trump one pill. A
capsule outperforms a pill and an injection
outperforms a capsule. Coloured pills are
more likely to relieve pain than white pills
and expensive brand-name pills illicit a
stronger response than cheaper no-name
pills. In short, the more impressive the ritual,
the stronger the effect.
Similarly, the friendlier and more attentive
the person administering the placebo, the
greater the effect. A recent Harvard study, for
example, found that when people suffering
from irritable bowel disease received sham
acupuncture from a therapist who was
friendly and listened to their complaints,
they described significantly more pain relief
than when they were treated by a therapist
who was curt and closed.
Indeed, so powerful is the treatment ritual
that a series of recent studies has shown
placebos have a significant pain-relieving
effect even when subjects are well aware the
pill theyre downing is nothing more than
sugar. One study tracked a group of migraine
sufferers, concluding that openly labelled
placebos were nearly half as effective as
Maxalt, a common pain-relief drug, at easing
the ache. Studies tracking subjects with
lower-back pain or irritable bowel syndrome
reached similar conclusions. The placebo
effect, it seems, doesnt require deception if
the ritual is convincing enough.
And this, for Finniss, is where placebo
science starts to intersect in a meaningful
way with modern health. Its not about sugar
pills and clever studies. Its about maximising
the ritual of standing in front of someone
be it a doctor, a physiotherapist, a personal
trainer. Its about getting the most out of
that interaction; describing your problems,
agreeing on a solution, committing to a
treatment. For Finniss, this entire process
not just the pills or the massage is crucial
to healing and performance enhancement.
Dial up the placebo effects of this therapeutic
ritual and we can dial down our reliance on
pills, potions and powders. Maximise our
own internal healing mechanisms and we
can minimise medications, with all their
attendant costs and side effects.
HEALTH
So should we just take sugar pills and
tell ourselves well get better? asks Finniss.
No. Its far more complex than that. The
great power of the placebo lies in that
therapeutic ritual.
JUST DO SOMETHING
Little surprise, then that the six sugar pills
I dumped did nothing to blunt the brutal
progress of my hangover. Sitting at my office
desk, staring at my computer, surrounded
by the sound of fingers on keyboards, the act
of downing sugar pills was too disconnected
from any healing ritual Id ever encountered.
Despite knowing the science, my expectations
were low and so they were fulfilled. The
drill-bit kept burrowing relentlessly into
my brain.
So whats the take-home? Can you
knowingly harness the placebo effect and tap
into your bodys miraculous internal healing
mechanisms without signing on to some
concocted study?
According to Dr Daniel Harvie, a pain
researcher at Griffith University, the crucial
step is recognising that, as humans, were
mind-body connected. Emotions impact
healing; expectations impact performance.
And thats not some kind of hippy saying,
he says, its a scientific fact. What you
think and what you feel has hormonal and
immune-system consequences that affect
your body. And whats happening in your
body affects what you think and feel
emotionally. Facing a slipped disc in your
back? Dont slide into despair. Feel the black
dog padding closer? Dont cancel your gym
membership. Health is a two-way street,
says Harvie. For me, this is the major
takeaway from placebo science.
Finniss, however, has a more practical
take. In his estimation, every single one of
us is a placebo responder. Our emotions and
expectations impact our bodies on a daily
basis, from the sniff of roasting coffee beans
that perks our alertness, to the bump in heart
rate when we lace on a pair of runners, to the
headache relief when we merely reach for a
packet of aspirin.
His message? Do something. Anything.
Just act. Whether you see a doctor or a
physiotherapist or a personal trainer or
whoever, part of the reason you improve
is because of that interaction and the
subsequent triggering of your own internal
healing mechanisms. Thats important to
realise: you are part of the process of getting
better. Its not just about someone doing
something to you you need to take an
active role.
Its an empowering message. When it
comes to beating pain, sharpening cognition
and pumping up performance, the pills in
your hand.
AUGUST 2017 75
 WOD
AUSTRALIAS
FITTEST MEN

GOD BY BE N J HOT Y P H OTO G R A P H Y BY

CrossFit king James Newbury

has fought his way to the top
JASON LE E

of the toughest fitness

competition in the world.
Use his lessons to reach
your own physical peak >

76 AUGUST 2017
 FITNESS

MOUNTAIN

Rise to power:
Newburys ready to take
on the fittest on earth.

AUGUST 2017 77
 hafts of morning
sunlight are
throwing
rectangles on
the black rubber
floor of We Are
Play, a functional
fitness space in
Sydneys Inner
West. Working up a sweat in one of
these illuminated polygons is James
Newbury, Australias No.1-ranked
CrossFit athlete, whos knocking out
a series of single-arm clean and jerks
with a 30kg dumbbell.

Whether by chance or because he likes
working out with the sun on his face,
Newburys chosen spot for round one of his
morning WOD is particularly apt: in the lead
up to next months CrossFit Games (Aug
3-6) in Madison, Wisconsin, few athletes in
Australia have a brighter spotlight on them.
Which is okay because its unlikely few
would be as physically and mentally prepared
for their moment in the sun as the 26-year-
old from Adelaide. This is a man who feasts
on physical punishment, has competitive
instincts forged in the crucible of sibling
rivalry and sports a confidence in his bodys
ability to perform under pressure that rivals
Conor McGregors.
Knowing I can do whatever is thrown at
me in a sport where Im competing against
other people who all think theyre going to
be the best fires me up, says Newbury, who
wears his strawberry blonde hair in a top-knot
like a modern Viking warrior. Thats what
helps me close the gap on that 300kg deadlift
or that sub five-minute mile.
Your goals may not be as colossal, nor the
spotlight as intense as what Newburys about
to experience. But if youre looking to post
new benchmarks in strength and conditioning
there are few men as qualified to help get
you there as one who has worked as hard at
pushing the limits of his physical potential as
Newbury has.
PREPARE TO BE HUMBLED
Walking into a midday CrossFit session back
in 2011, its fair to say Newbury had a pretty
high estimation of his physical abilities, born
from a childhood steeped in competition.
The second oldest of six kids, hed spent his
school days locked in a constant battle to top
his older brother of 11 months in everything
from soccer to Little Athletics. Competition
was ingrained in me, says Newbury, whos
found another patch of sunlight outside the
gym. I dont like to lose.
At 13 he took up rugby league, eventually
captaining the Australian Affiliated
Schoolboys side. That prompted a move to
Brisbane, then Sydney where he tried to
break into leagues professional ranks. He was
playing A-grade for Wentworthville when a
mate suggested CrossFit as a supplement to
his on-field training.
Newbury practically sauntered into
the box that day, confident that with his
storied athletic past, a WOD with a class of
jokers in knee-high socks wouldnt pose too
many problems. Call it pride before the fall.
Newbury does.
Back then I was scoring over 15 in the
beep test, deadlifting 200kg, he recalls. And
then I went into the box and did that session
and the girls were flying past me, he laughs.
I remember sitting in my car afterwards and
I was like what just happened? It put me in
my place.

78 AUGUST 2017
 FITNESS

NEWBURY
S VITAL ST
Height
ATS
17 7 c m
Weight
8 7 kg
3k PB
9 .4 2
Back Sq
uat
2 0 0 kg
Clean A
nd Jerk
15 3 kg
Deadli
ft
2 5 0 kg
Max Chi
n-Up s-Kipp
85 ing
Max Chi
n-Ups
40 -Stric
t
Skippi
ng -
500 Unb Double Unders
rok en

Newburys competitive coals had

been stoked. Ever since hes had a keen
appreciation for the transformational power
of physical eviscerations.
If I havent been humbled in a while I get
anxious, he says. Im not satisfied unless
Im doing something that tests my ability to
keep going.
Been a while since you last had your
arse handed to you? Its probably time you
put your ego on the line, reckons Newbury.
It could be a lunchtime run against a mate
with a superior aerobic capacity, or taking
on a fitness class comprised of unfamiliar
movements. In the wreckage of your ego,
Newbury says, youll find the determination
to get better.
STEPS NOT STAIRCASE
Beyond the competitors occasional penchant
for eye-catching socks (Newburys feature
anime characters), CrossFit and golf wouldnt
appear to have a great deal in common. One
thing they do share: in both pastimes you
Upper-Body Blast
To build a V-shaped torso
compete against others while also waging
Newbury recommends
war with yourself. To that end everything
punching out this workout a
Newbury does in the lead-up to the Games
couple of times a week. Youll
must serve a simple objective: to help him do
be stinging down your midline
his best.
and across your chest,
Its all I think about, he says. If I can do
he says.
my best every day until the Games Ill go into
the event extremely confident.
If that sounds simplistic thats because it 10 MINS AMRAP
is. But its taken Newbury years to drill down 1 GHD (Glute-Ham Developer)
to such a singular focus. After finishing in or sit-ups x 20
just outside the top 10 at the Regionals each Sit upright in a GHD machine.
year since 2012, he came second in 2016, Recline until your torso is
qualifying him for the Games in the US for the upside down and your hands
first time. There, after targeting a top-10 finish touch the floor before returning
he came in 24th. to the starting position.
This year Newbury sought purity of 2 Chin-ups x 20
purpose. To treat every training session
and every WOD as a single step on a larger 3 Bench x 20 at half body weight
journey. A whole years worth of work went >

AUGUST 2017 79
 If youre not
working on your
weaknesses, youre
not getting better

80 AUGUST 2017

into those 48 minutes at the Regionals, he
says. He finished first.
Regardless of whether your goal is to run
a sub three-hour marathon or punch out a
150kg deadlift, each session you put in should
stand alone as a building block thatll help
get you there, Newbury advises. Only in
achievement do your goals become whole.
WORK OUT, THEN WORK IN
Weve all heard the knock on CrossFit. Its a
physios wet (if rather unimaginative) dream;
pushing heavy loads at intensity puts your
body under incredible strain.
Newburys had his share of setbacks,
including a knee injury that hampered his
2015 campaign. Indeed in his early days his
competitive streak and CrossFits capacity to
absorb it were a lethal combination. Back in
2012-13 I was I just like lets train, lets train
and I was wondering why I was hurting or
why I was fatigued.
Newbury hadnt yet learned the
importance of what he calls working in.
Working in is as much a part of getting
stronger and fitter as working out, he says.
More than just a catchy name for recovery,
working in, Newbury insists, puts greater
emphasis on drawing energy inward and
reframes rest as a competitive advantage.
Now when I know Im due for a rest I know
VENUE HIRE COURTESY OF WE ARE PLAY (WEAREPLAY.COM.AU)
2 3
thats where I get my benefit, he says. Thats
where Im increasing my capacity. I think
its just as important as the workout. That
knowledge allows me to do well.
So, just as you might leave the gym after
a workout with your swole on, basking in
the warm glow of your achievement, youd
be advised to walk out of a massage parlour
or ice bath smug in the knowledge that the
depth of your chill is whats really fuelling
your next PB.
ERADICATE WEAKNESS
Ask Newbury about his pre-CrossFit body and
he breaks into a broad smile. He was at least
8kg lighter and sported a kick-arse aerobic
engine his 3k time was under 10 minutes. He
was, he says in hindsight, one-dimensionally
fit. Before I thought fitness was solely about
how fast I could run 3k, he admits. Now
I look at fitness across the 10 modalities of
CrossFit and how good I am at each one. Its
still about how fast I can run 3k, but also;
how fast I can swim 1k, how much can I back
squat? My fitness is 10 times better because
Im better in 10 different areas. Id be a better
footy player now than I was then.
One area that required particular attention
was his Olympic lifting. Problem was he
didnt much care for it, far more comfortable
with CrossFits cardio and gymnastic
1 work, flexibility, mobility.
FITNESS
movements. A 5-7k trail run is very exciting
to me, he says. Lifting not so much. But I
came to realise, if youre not working on your
weaknesses youre not really getting better.
And in terms of your all-round capacity,
youre not getting fitter.
BREATHE TO SUCCEED
Like any major athletic event, success in
the CrossFit Games involves harnessing the
adrenaline spike that comes with the noise
and energy of a large crowd cheering you on.
Just as a boxer might punch himself out by
going too hard in the early rounds, one of the
perils for the CrossFitter is to get caught up
in the moment and blow yourself up early in
a WOD.
Thats why in the minutes before an
event Newburys sole focus is his breath. I
know the only way Im going to be able to get
through this is if I breathe, he says. I hear all
the noise but only for a second then its back
to my breathing. Its my number-one go-to
when things get serious.
Whether youre on the starting line of a
10k or crouched over a bar contemplating a
deadlift, youd be wise to focus your mind on
the mechanics of your respiratory system.
That way, Newbury says, you give yourself
the best chance of capitalising on the work
youve put in.
Full-body Furnace
Newbury likes the way this
WOD combines cardiovascular
and muscular endurance.
Starting with a huge posterior
chain movement like the clean
and jerk, youre getting your
back and hammies going, he
says. With the handstand walk
youre using balance,
coordination and stamina.
At the bar youre using grip
4 ROUNDS, 10MIN CAP
(Scale with lighter dumbbells,
chin-ups and push-ups)
1 Single arm clean and jerk x 2
each side with 30kg dumbbell
(lighten dumbbells as required)
2 Muscle-ups x 6 OR
Chin-ups x 10
3 12m handstand walk OR
Push-ups x 20
AUGUST 2017 81
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 HEALTH

32 WAYS TO UNDO A
DECADE OF DAMAGE
Regardless of how clean you live your life today, no man reaches the onset of early middle age without having
endured a few scrapes along the way whether it be too many hours at the desk or too many drinks at the bar.
No worries. We have compiled a definitive list of quick-fix antidotes to a gloriously negligent youth >
BY TOM WAR D P H OTO G R A P H Y BY K AT PISIOLE K

AUGUST 2017 83
 01 05
CAREER ANXIETY
Okay, a decade at the office coalface cant hold a candle to 10 years down an actual mine (see: Zoolander) but
work stress can feel as crushing as a tunnel collapse. Scientists in Canada found career perfectionists have a 51
per cent increased risk of early death compared to their laissez-faire peers. So unearth a healthier working week.

6.30 AM 8.15 AM 12.40 PM 6 PM EVERYDAY

Throw your fists Dress to impress Get hands-on Head for home Aim for the top
No, not at your line The dapper dons at The simple act of According to a study Yep, Harvard
manager. Instead, Northwestern squeezing reduces by researchers at research shows
Chinese researchers University found a work stress, say Stanford University, occupants of the
discovered busting uniform encourages researchers in Japan. your productivity corner office
out two hours of tai men to pay closer Dont hug your knees plummets if youre have lower levels
chi a week improves attention to their as you sob on the ratcheting up more of cortisol in their
blood pressure work. To take the staircase grip a than 50 hours in systems. Power
enough to reduce sting out of shopping, medicine ball as you the office each week. brings its own
your stroke risk by up The Iconic can outfit work through a set of Clock off while the stresses, but its
to 41 per cent and you in a smart shirt lunchtime twists. suns up; its an outweighed by a
heart disease by 22 and trousers for $100 investment in sense of control.
per cent. (theiconic.com.au). your future. One day

06 09
SOCIAL MEDIA DISORDER
With potential employers
scanning Facebook and Insta
feeds before theyve even read
your CV, its time to start giving
serious thought to erasing your
online footprint. We called on
the expertise of internet oracle
and social media solicitor Yair
Cohen to offer his guide to
going the full Jason Bourne.
Be antisocial
Delete your accounts.
Theres a difference
10
Cheat Days
between deactivating an
account and deleting it,
says Cohen. Hit erase Unless youve spent the last
with accountkiller.com.
decade eating cleaner than a
Wiggles punchline, its likely
Ship returns those treats you let slide will
Pop-up ads are based have accumulated in the
on browsing history.
form of visceral fat behind
Scan your inbox for
the words password
your abdominals, putting
confirmation then erase pressure on your organs
those bugging you. and increasing your risk
of heart disease and type
Find yourself 2 diabetes. Fortunately,
Old colleagues posting experts at Japans Tenshi
photos of you? Sites like College have discovered
imageraider.com can that a kind of African
find anyone using your pepper called malagueta
photo. Tell them to stop. is adept at breaking down
If that doesnt work . . . this fatty tissue. Pick up a
jar online ($12.99 onlinedeli.
Disappear
com.au) and add it liberally
Send a simple copyright
notice (Google can help
to everything. Itll make
you draft this) to the losing weight infinitely
person holding that more palatable.
photo of you balancing
a tray of Jgerbombs.

84 AUGUST 2017
 HEALTH

11 13
THE HUNCHBACK OF 9-5
A decade spent chained to your desk is a threat to health and safety
thats almost on a par with Donald Trumps access to the nuclear
codes. And its not just your back suffering, either. Your chest and
hips are also in dire need of a reboot. As head physiotherapist at
Kinect Health, Neil Meekings has made sedentary offices his
lifelong enemy, with the following three-move solution the first line
of defence. Use it at least once a week.

Kettlebell Towel Loop a towel

Hammer Curl
(3 sets of 15 reps)
People dont realise how
much input underworked
biceps have on tightening
the muscles in your upper
back and shoulders, says
Meekings. This take on
kettlebell hammer curls
benefits both bis and back by
igniting the nervous system,
helping both your scapula
and your chests tense pec
minor to relax.
A through a heavy
kettlebell and
grab each end
(A). Keeping your
spine straight,
curl the weight
B up, with your
elbows pressed to
your sides and
wrists facing in
(B). Pull the towel
loop apart at the
top, then lower
to cross off your
first rep.

Hamstring Stand with your

Tuck Stretch A
feet shoulder-
(3 sets of 60 seconds) width, hands
Years of sitting with your laced behind your
knees bent has shortened back (A). Bend
your IT band, putting your forward at the
tight hamstrings at risk of hips, tucking your
tearing when you need to chin and raising
B
push them mid-workout. your hands
But theres no need to quit overhead (B).
your day job: instead, add Hold for as long as
this move to the start of you can before
every workout to engage

14
slowly returning to
your posterior fascial chain the start position.
for elastic strengthening. Try not to fall over.

Breathing Squat
(1 set of 15 reps)
Hunching over a keyboard
for years on end has
played havoc with your
lungs, setting you on the
path to a Darth Vader rasp.
Meekings breathing
squats will increase your
aerobic capacity faster
than any HIIT session by
strengthening the
respiratory system. Warm
up with a few light sets,
then add this move to your
weekly leg day session.
A
Go weightless (A)
or pick a dumbbell Indoor Air Pollution
thats not too Cognitive function declines with age, but your
taxing and do brain could also be under aerial assault. Indoor
a squat, inhaling levels of carbon dioxide and volatile organic
as you lower (B),
compounds in your home or office negatively
then exhaling as
you push up.
affect brain function and decision-making,
B
Pause at the top says a study in the journal Environmental
and take three Health Perspectives. These chemicals are found
deep breaths; this everywhere, from plastics and newspapers to
opens the lungs, vinyl floors. Keep your marbles and breathe easier
forcing the chest with an air purifier like the Dyson Pure Hot+Cool
to engage. Now Link ($799, dyson.com.au/dysonpure), which
breathe a deep captures gases, allergens and pollutants.
sigh of relief.

AUGUST 2017 85

16
HEART BREAKS
Barring diet and exercise, the best
antidote for cardiovascular
conundrums may well be sleeping it
off. According to research published
by the American Medical Association,
three weekly post-lunch siestas will
reduce your risk of heart-disease
death by 37 per cent.
86 AUGUST 2017
ILLUSTRATIONS: BEN MOUNSEY; READER ADVISORY SIDE-EFFECTS MAY INCLUDE INCREASES IN ENERGY, VIRILITY AND VIGOUR. PLEASE USE RESPONSIBLY
ADDITIONAL PHOTOGRAPHY: AGATA PEC, BETH CRUTCHFIELD AT HEARST STUDIOS, GETTY | FOOD STYLING (OPENING SPREAD): MATTHEW FORD |
15
Squinting At
Angry Birds
If extended screen time has taken its toll,
a pint of Guinness come 6pm will work its
dark magic on your eyesight. Researchers
at the University of Western Ontario found
that the antioxidants in dark ales and stouts
protect against mitochondrial damage in
your eyes, while Boston Uni found moderate
beer consumption was associated with a
lower incidence of visual impairment than
teetotalism. Which is a perfect excuse for a
weekend glass or two of the black stuff.
17
INNER EARBUD INFECTION
According to Dr Tim Woodman, medical director of
BUPA, the best way to restore your hearing after a
decade of abuse due to deafening music is to, erm, get
better headphones: To prevent further damage, invest
in a good pair with noise-cancelling tech. Theyll block
out the sounds you dont want to hear, meaning you
wont have to crank up the volume to eardrum-
shattering levels just to enjoy it. MH recommends
Boses QuietComfort headphones, which create an
acoustic seal around your ear that will cancel out
everything from office chatter to the Monday
morning din in your local gym. Handy whether
youre listening to music, or simply want to escape
inside a miniature igloo of calm.
Bose QuietComfort 25 ($399 bose.com.au)
 HEALTH

15
18
SMARTPHONE NECK
Ever since the Nokia 3310 came on
the scene youve been craning your
neck forward to peer at texts and
Tinder profiles. If you havent looked
up from the screen in a while, nows
the moment to dial down phone-to-
face time. Meekings recommends
this chin tuck; just 60 seconds each
side will help to elongate the vertebra
and free up the smaller muscle
groups to prevent poor posture.
Look toward your right shoulder
and rest your chin against your
clavicle. Reach your right hand
over to the back of your head,
with your fingers resting where
your spine meets your skull.
Now gently pull your head
forward and down. Repeat
each side, then with two hands
in the middle, to stand taller in
your next selfie.

19
LOWER BACK LIFTING PAIN
That twinge youve had for years?
Nows the time to put the final nail
in its coffin. And were not talking
acupuncture. If youve tried
massage, foam rolling and
reducing the weights, LBP is likely
down to incorrect lifting
technique, says Meekings.
Deadlifts are the key culprit. Try
looking up with your eyes instead
of raising your head as you rip the
barbell off the ground. It switches
on the posterior chain to give you

20
extra oomph without the risk of
slipping a disc. Now, DOMS . . .

Carnivorous Habits
Cancer lurks in the periphery of every mans conscience, especially
after a cumulative decades worth of 300g ribeyes and charred
barbecued sausages. The answer, happily, may well be to hit the carbs.
Researchers at Flinders University have touted cooked-and-cooled
potatoes as a way to inhibit the formation of carcinogenic cells in your
gut. Which sounds like a thumbs up to your weekly steak night.

AUGUST 2017 87
21 23 24
FITNESS FATIGUE COMMUTER BRAIN FRY
To keep you looking and feeling fresh when you have more years worth of workouts Hours spent in overcrowded
under your weight belt than you care to remember, your gym bag needs to contain train carriages neednt be
more than just deodorant and a protein bar. Here are our picks to stop you losing face. lost time. Try reframing your
commute, says therapist
Akbar Jamil. Dedicate that
time to doing something you
love. A Social Science and
Medicine review found men
who read for 30 minutes per
day live an average of two
years longer. Heinz Helles
Euphoria ($5.99 amazon.com.
au) in which a group of
Damaged Skin Dry Scalp Callused Hands friends return from a ski
Moving from cold streets to a Moving to a big CBD firm might A rough grip may represent hard weekend to find the world has
sweaty gym not to mention all have jumpstarted your career, graft in the weights room, but ended is our essential read.
the extra showers youre taking but it could wreak havoc on greeting your new boss with
has worn out your skin as your scalp, says MH grooming calluses the size of walnuts is
much as your body. Try ditching editor Carli Alman. Regain your unlikely to make the best first
products that use alcohol and lustre with a shampoo that impression. Packed with a fatty-
applying a scrub to your tackles dandruff and restores acid emollient in the form of
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Clinique For Men Face (and shoulder pads!) flake free. restoring shea butter, Kiehls
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$37 kiehls.com.au

MARATHON EXCUSES

25
According to research published in the Journal of Science in Medicine in Sport,
the solution to years of limping over the finish line is to quite literally walk it off.
The German study found that walking one minute for every 2.4km of running
significantly reduces muscle pain and fatigue, which in turn curbs your odds of
developing runners knee. Best of all, their research showed that runners who
took these short breaks didnt finish later than those who kept an even pace
throughout the race. Your shot at a PB wont be stopped in its tracks.

26
Body Burnout
Going full throttle at CrossFit may
have put you in good stead with
the ladies, but overtraining
and fatigue will zap
testosterone and sex drive
faster than the time it takes
you to inform a date that,
yes, you have been working
out. Luckily, research
published in the Journal of
Applied Physiology points
to the cheeseboard as your
saviour, with the useful fats
in roquefort boosting both your
T levels and libido. Just brush your
teeth before going out, wont you?

88 AUGUST 2017
 HEALTH

Just One More Episode

27
If youve been bingeing on boxsets since The Sopranos,
your long-term TV addiction has likely had a knock-
on effect on your health, with a study from Central
Michigan University finding extended viewing encourages
relational aggression essentially throwing your weight
around like Paulie Walnuts with a bad hangover. To stop a
50-minute indulgence turning into a square-eyed evening,
David Brud, founder of mental wellbeing app Remente,
suggests leaving your phone in another room, the alarm
set for the programs end. An audio cue and
change of scene should be enough
to bring a wiseguy to
his senses.

28 29 30 32 A

BOOZE CRUISE PAVEMENT POUNDING

You wouldnt have gotten through the last decade or so Getting into running was the best
without it, but overdoing the sauce is notorious as a thing you ever did for your fitness,
contributor to everything from liver damage to heart but 10 years later, your feet have
complications. Here we raise a glass to guilt-free tippling. taken a PB-threatening pounding.
Poorly fitting trainers place the
foot under tension, which in turn
makes the calf muscles and
Achilles tendon overwork to B
compensate for the lack of
stability, leading to painful tears
(A), explains Emma Kirk-
Odunubi, technician at Profeet.
To stay on track come race day,
Kirk-Odunubi suggests a
professional fitting, leaving a
thumbs width between the tip of
Friday Nights Saturday Mornings your big toe and the end of the
Rather than swapping every A Saturday hangover may be shoe. To ease aches, place the
second drink for water great in tradition, but theres no reason centre of your foot on a step, then C

theory the key to limiting the
damage could be less about
what you put in your glass, but
rather the glass itself. According
to intel from the University of
Bristol, drinking from a straight
rather than curved glass causes
us to slow our drinking speed,
reducing overall intake and
giving the body a headstart in
metabolising all that booze.
you should suffer unnecessarily. press forward (B). Keep the calf
Jittery Singaporean researchers extended with your toes at a 45
discovered a double dose of angle to your shin. Hold for 30
coffee the morning after the party seconds. Happy trails (C).
before not only blows the
cobwebs away but reduces your
risk of death from liver cirrhosis
by 66 per cent. Confine your
caffeine habit to weekends for an
espresso ticket to reclaiming
your mornings.

AUGUST 2017 89
 STATE
OF MIND

A self-portrait of
the author, 1972,
Hollywood Hospital,
British Columbia.

90 AUGUST 2017
 NOW
IM NOT
The author, a Harvard-trained paediatrician,
has endured four mental breakdowns.
Each one taught him to think more clearly>
BY DR MAR K VONNEGUT P H OTO G R A P HS BY BE NE DIC T E VANS

AUGUST 2017 91
 STATE
OF MIND
couldnt sleep or eat
for several days. Then
I started hearing
voices. Not gauzy,
special-effects
voices, but actual, real
voices coming from
outside my head. Its
the kind of thing that
cant be ignored.
When somebody
says hello, its impolite
not to say it back. Hi.
Hello. Hello?
So you end up in a
conversation with yourself,
but it doesnt feel that way. It
feels like youre talking to
somebody else. Somebody
outside yourself.
In the beginning the voices
were fairly friendly, but then
they became more insistent
and critical. Unfortunately,
they have a lot of inside
information that can and will
be used against you. You
dont know youre mentally ill,
so you simply assume that
things have changed for
everyone. Maybe hearing
disembodied voices is just
part of the new deal. I
remember sitting down next
to a friend and saying, So
what are your voices telling
you? He got up and found
himself a different place to sit.
This was 45 years ago.

DO YOU ANXIETY DEPRESSION SUBSTANCE ABUSE

NEED HELP? Anxiety disorders affect Each year, about 4 per cent OR DEPENDENCE
If you struggle 14 per cent of Australians of us experience a major Substance-use disorders
with any of each year. People with depressive episode that are quite common and
these common generalised anxiety lasts two weeks or longer. often occur alongside
conditions, a disorder might worry In men, depression often depression or anxiety.
mental health excessively about daily goes undetected because
professional problems money, health, it manifests as anger,
can help work for months. not sadness.

92 AUGUST 2017
 Life is a series Ultimately my friends
of swings and couldnt put up with me because
roundabouts.
I did things like break a big
picture window. (I thought we
were suffocating.)
Everything I did made
sense to me and much of it was
heroic. My friends got hold of
my family who did the sensible
thing to do with someone whos
floridly psychotic: they put me
in a psychiatric hospital. The
hospital gave me large doses of
antipsychotic medication and put
me in seclusion.
Bipolar disorder and many
other mental illnesses are heavily
influenced by genetics. It helped
that my mother had had similar
symptoms. When I complained
about the voices, she was able
from her own experience to say,
Why dont you just go along
with them?
When I told her I thought I
could foresee the future, she
said, Well, who doesnt?
I wasnt unique. She
normalised the symptoms
and showed me that having
psychiatric issues wasnt the
end of the world and that I
wasnt alone.
My mother came to live with
me after my first series of breaks.
Among the many things wrong
with the theories that blame
parents for mental illness is this
one: who else is going to put up
with you/me/us?
Recovering from mental
illness is not a delicate, touchy-
feely business. Here are four
things to keep in mind:
Talking with a therapist or
psychiatrist might or might not be
useful. Its worth a try.
Medication might or might not
help. Its worth a try.
ILLUSTRATIONS: BRANDON MYERS
Ignoring the symptoms of
mental illness wont help you or
those around you.
Eating well and getting more
exercise is never a mistake.
Having mental illness gives you
a better reason than most to eat
well, run, lift weights and go to
the boxing gym.
SLEEP DISORDERS SOCIAL ANXIETY
Up to 1.4 million Australians About 5 per cent of
have chronic sleep problems, Australians suffer from a
and for some its serious. persistent, intense fear of
Mood changes, impaired being judged. If you often
cognitive function and fret about social events
unexplained fatigue could that are weeks away, go blank
signal a sleep disorder such during conversations, or
as insomnia or obstructive get sick to your stomach in
sleep apnoea. crowds, consider treatment.
HALF OF US will have some
sort of mental health problem
in our lifetime, but only a small
proportion of us will seek
professional help. Unlike red
wine and stinky cheese, serious
problems like anxiety, depression
and psychosis tend not to
improve with age and neglect. If
you wake up one day and think
you might need help, then you
need help.
Hearing voices and having
delusions and paranoia, the
hallmarks of conventional lunacy,
are thought disorders. Mood
disorders feeling obnoxiously
happy or paralytically sad, or
nothing at all can be just as
devastating. Bonus: the two can
go together.
Mental illness is not about
having quirky thoughts or being
a little up or down. Mental
illness makes it hard to take
care of yourself. Hallucinations,
delusions, bizarre behaviour
especially the violent kind
get the most attention, but the
real deal is often more static. Its
being unable to get out of bed, go
to work, be part of a family. More
people are affected by mental
illness than by diabetes and
heart disease combined. Add the
burden it imposes on loved ones
and everyone feels the pain.
But the loneliness is toughest.
When I had my second episode
I was again isolated. Id tossed
my medicine because it made me
sluggish. I didnt think I had an
illness anyway. It was just a weird
thing that had happened to me, I
figured. So when the symptoms
returned, the only medication
available was marijuana not
the best choice. It made things
worse. The next prescription
available to me, as a foolish
person, was from Jack Daniel.
Depending on your point of
view, turning to drugs, alcohol
and other substances may not
be morally bad choices. But
these are not optimal treatments
for anxiety and depression. The
problem is that alcohol works
ADHD
Attention deficit
hyperactivity disorder
usually shows up by age 12,
but it can be undiagnosed in
adulthood, manifesting as
impulse-control issues with
emotions, food and substances
as well as trouble planning
and even road rage.
NATURAL
BRAIN
BOOSTERS
1. ACT HAPPY Your daily
actions shape your mental state
as much as vice versa, says
neuroscientist Dr Alex Korb.
2. GET A MASSAGE
Emory University research
suggests that massage can
be a helpful component of
anxiety treatment.
3. MEDITATE It alters
brain connections, improving
depressive symptoms. Try
Aeon, a free mindfulness app.
CHELSEA RATCLIFF
well in the short run. If youre
anxious or depressed, alcohol
makes the pain go away. It can
also tone down the voices and
agitation, but it leaves the door
open for them to return stronger.
Drugs and alcohol abuse waste
your time, destroy relationships
and make you sicker. Addictive
behaviours may make it easier
to get through an afternoon, but
they wont make it easier to get
through life.
Staying healthy lifting
those weights, walking those
kilometres will. Knowing that
about yourself can truly save
your life, not to mention many
dollars. Taking yourself and life
seriously makes you a much
more authentic and empathetic
friend which, if you ask me, is
more important than achieving
any state of so-called normalcy.
If a medicine or a therapy isnt
making you more accessible to
genuine friendship, then its a
waste of time.
AFTER MY FIRST PSYCHOTIC
break 45 years ago Ive had four
more. For almost a half century
Ive had a life crowded with
psychiatrists and upholstered
by psychiatric medications. >
PTSD
Post-traumatic stress
disorder can strike after
sudden or repeated trauma.
People with PTSD may have
flashbacks or nightmares,
suffer angry outbursts, feel
constant fear or withdraw
from others. C.R.
AUGUST 2017 93
 STATE
OF MIND
But one way Ive given
my life meaning has been by
demystifying my mental illness
and helping other people be less
afraid of theirs. These illnesses
are terrifying, but fear doesnt
help. Being alone and trying to go
one-on-one against them is even
worse. Im grateful for the care
Ive received. I want to give back
to those who made it possible
and help others understand what
works and what doesnt.
What works better now than
45 years ago? We know more
about mental illness. We have
better drugs. Mental illness is
about neurochemistry and not
something we should blame on
the individual. Shame, blame
and guilt often cause as much
suffering as the mental diseases
that trigger these things.
If you are suffering, you
can improve without perfect
professional care. The things you
can do to take care of yourself
are predictable: eat well, sleep
well, exercise, dont drink, dont
isolate yourself and dont take
a drug unless its prescribed by
a doctor. Mental illnesses are
diseases of loneliness. Proper
medication makes healthy
relationships possible.
But the best way to get out of
yourself is to be useful to others.
Contributing to friends, a local
library, a community, the world
in general is a great way to get
back your health and balance.
Like everyone else, I had an

These illnesses are terrifying,

imperfect childhood and engaged
in occasional unwise teenage

but fear doesnt help. Being

A BRAINS
BEST FRIEND
Sometimes talk therapy is the
best medicine. Heres how to
find the right professional
KNOW YOUR GOAL
Do you want strategies to
help you cope? Or do you
want to go deeper into your
issues as you learn coping
skills? The latter tends to
bring more lasting results,
says psychotherapist Celine
Elise Alvarez.
REQUEST A CHAT
Many therapists will do a
free 10- to 15-minute phone
consultation, says clinical
psychologist Angela Reiter.
Do they recognise your
symptoms and have a sense
of how to help? If the therapist
rushes you, move on.
GET STARTED
Seek evaluation by a licensed
mental health practitioner and
go from there. Psychiatrists
are medical doctors, but
psychologists, social workers,
counsellors and licensed
relationship and family
therapists can also help.
C.R.
behaviours, but until my first
crisis, I was holding it together.
I graduated from university. I
had friends and girlfriends. I had
lofty goals, aspirations, energy
and a mostly positive mood.
After working for a while I started
a commune in British Columbia
which was not a sign of mental
illness, by the way.
We did not sit around smoking
dope and saying Wow. We
worked hard towards our goal
of being a self-sufficient refuge.
We built a house, had enough
food, lived healthy lives. But
then, partly in response to things
that shouldnt have been enough
to make me crazy, I stopped
being able to eat or sleep. I felt
overwhelmed by empathy for all
living things, even trees. I started
hearing voices, imagining that
the world was coming to an end
and that I was supposed to do
something about it.
Much as I would like to
say that love, kindness and
wisdom saved me, what helped
me acutely and helps most
people were hospitalisation and
medication, which eventually
made it possible for me to have
healthy relationships again.
I had been raised to believe
that there was no such thing as
mental illness, that psychotic
thinking was a reasonable
reaction to an unreasonable
society. This theory doesnt help
you get well. I hated being sick
and fought to get better. As my
mind cleared, I did things that
made me better. My ability to do
maths and science came back. I
returned to school, took pre-med
alone against them is worse
classes and applied to 20 medical
schools. The only one that
accepted me was Harvard. As a
friend said, Well, at least you got
into one.
I graduated from medical
school and have practised
paediatrics for over 35 years.
I have a wife, three sons, five
grandchildren and two dogs. I
coach soccer and have written a
few well-received books.
The fact that I dont behave
and look like someone who
needs medication means Im
taking about the right dose. It
helps that I have a professional
and personal life I dont want
to lose. Psychiatric drugs have
serious side effects and youd be
crazy to take them if you didnt
need them. However, they can
be very effective and youd be
even crazier not to take them if
you did need them. I had a fourth
break 14 years after the first
three. Getting better was harder
that time because I was older. But
I knew recovery was possible and
roughly how it would go.
A BRIEF LIST OF treatments I
have tried over the years:
Megavitamins: they might work,
as a placebo.
Electroconvulsive therapy (ECT):
its a last-line therapy for patients
who are not responding to other
therapies or are at risk for suicide.
Mood-stabilising meds: this is a
primary treatment for people
with bipolar disease.
Antipsychotic drugs: they
help ease symptoms such as
hallucinations but can have some
serious side effects.
Straitjackets and isolation: theyre
a way to control patients, not
treat their illness.
Talk therapy: its useful once
youre no longer psychotic.
Exercise: its lifesaving. Find
activities you like so youll
actually do them.
THE PROBLEM WITH most mental
patients is that the illness in
their head makes them not trust
their feelings.
When medications work,
they make it possible to be
with others. The arts can be
helpful (some of my favourite
possessions are paintings I made
in mental hospitals.) Reading
good novels can be too.
Stigma is still alive and well,
adding to the pain of mental
illness. Fear of being found out
and judged makes for loneliness,
and fear of asking for help makes
it hard to get help. Talk to friends
and family you trust. While were
far from perfect, we know more
about mental illness and are less
fearful of it than we used to be.
Its not always easy to access
good care but many of us get by
with help from friends, family
members and other patients.

94 AUGUST 2017
96 AUGUST 2017
 TOUR DE
FRANCE

T H E

P E L O T O N
B R I E F

STRENGTH SESSION? TICK. CARDIO WORKOUT? TICK. BAND-OF-BROTHERS CAMARADERIE? TICK.

WIND-IN-THE-HAIR THRILLS? TICK. CYCLING MIGHT JUST BE THE ULTIMATE FORM OF
EXERCISE. SO, AS THE PROS LIGHT UP THE PASSES OF THE ALPS AND THE BOULEVARDS OF
PARIS IN THE TOUR DE FRANCE, HERES EVERYTHING YOU NEED TO KNOW TO GET ROLLING >

AUGUST 2017 97
 Y E L L O W
P E R I L
Tasmanian pro Richie Porte will be a genuine contender for
the maillot jaune at this years Tour. Heres how he plans to
3 RIDERS
TO WATCH
NAIRO QUINTANA
survive the most brutal physical test in world sport The swarthy Colombian is
proof positive good things
come in small packages.
The ideal preparation for the Tour de France my favourite. When the intensity of the racing
He stands 166cm tall and
is all about... picks up, I get into the PowerBar gels theyre a weighs just 55kg, but
Consistency. In the Tour, your main goal is great way of getting energy in quickly. Nairoman is by far
to race hard for three weeks consistent and the best pure climber
varied training is what allows you to do this. Each night during the Tour Ill sleep... in world cycling.
Sure, some sessions can be harder than others, At least eight hours hopefully closer to 10.
but just because a session lasts seven hours Of course it always depends on how late the PETER SAGAN
doesnt necessarily mean itll be harder than a stages start and finish but during the Tour The Slovakian world
session that lasts two hours. Same with racing: theyre pretty consistent, which is great champ is cyclings answer
a 110km stage can be much harder than a because you can get into a good sleeping
to Warnie. Outrageously
250km stage. It all depends on the intensity. rhythm. Sleep is crucial. Its the most
important part of recovery especially
gifted but prone to
The stage Im least looking forward to in when youre racing over three weeks. tasteless stunts like
the Tour... pulling wheelies over the
It would have to be stage 9, from Nantua to On the rest days during the Tour... finish line and pinching
Chambery. Over the 181km we have about Trust me, a rest day is not a rest day! We like the bums of podium girls.
4500m of climbing. And because its the final to keep them structured so that it feels normal
stage before the first rest day I reckon everyone to return to racing the next day. Normally, CHRIS FROOME
will be going full gas. Stage 17, the Queen Stage, we would do a two-hour coffee ride, then Sure, the lanky
will be another tough one with the 18km climb get stuck into some media and sponsor Kenyan-born Pom has all
up the Col du Galibier. commitments. The rest days are also pretty
the charisma of a worn
much the only chance you get to see your
Each day during the Tour Ill eat... family during the race.
brake pad, but when it
Between 17,000 and 25,000kJ. For breakfast comes to outlasting the
Ill normally have some porridge and an After the final stage in Paris Ill eat... challengers, the
omelette. During the race I try to eat 2-3 times A burrito and a Boags beer are at the top of my three-time yellow-jersey
an hour, especially on the tough stages. When list. We also have a team dinner that evening winner knows how to get
the racing is gentler, I prefer to eat normal thats the first time I can eat whatever I want it done.
food rice bars prepared by the team chef are without feeling guilty.

98 AUGUST 2017
 TOUR DE
A pros ability to produce more power FRANCE
for longer means he would complete the
the 14km time-trial prologue around 12
Depending on conditions, you minutes faster than the average rider.
might down 1 or 2 bottles per ride.
A Tour de France soigneur might mix
between 40 and 120 bottles for the
team on each stage.

Soigneurs make lunches for

In 2015, Vincenzo Nibali

40-45 km/h
27-29 km/h
everyone on the team including
won four stages and spent
staff. With about 12-15 team
19 days in the yellow jersey
personnel supporting the
(and another in polka dots).

/h
teams nine riders in France,

km
Thats 24 podium visits and

/h
thats a lot of bread.

32
4 -1

km
96 kisses. In all, 420 podium

30-
3

50
1- 2 kisses will be given during

47-
Average the three-week race.
speed on flat
es A
o t t l ix terrain tim vera
b m e g
a ily ink d s p - t ri e
D d r ne ee al eek
o f d ow d 11/
w
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we
32 /
pe um es

1- 3
r d ed
ns ch

Pe t he
on eek
co dwi

ay

ck
ch
YOU VS

s
n
Sa

THE PELOTON

watts (power)
3 or mo re
disposal

at threshold
at your
Bikes

Estimated
170-220
1

Ever wonder if you have the 405-450

stuff to pedal alongside

loa ndr y
Dai of

the pros? You dont.

ly
ds

Heres why.
l au

co ed e
s p er ag
95

Av
b
e
1 ble on
s
ag onous

23-
Avpee taiain

26
km
e d n

/h
s un rr
e

34-
o e

Whenever a 37
m t

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cl
r

/h
i
team truck is it mb
ta A
parked, the ay Ho ke lp
h
m/
td a w st e
washing machine k r es g on lo o
-40
power
h
ng
m/
n of
34
i
is running. rid ur s
6k
sprint
4 -1
o
If you and 2016 Paris-Roubaix
H Maximum
1
champion Mathew Hayman
1:1

started, say, a 4km cobbled

8
:2 0
39
2- 3

sector together, the Orica

:5 0
0

GreenEdge rider would gain

60 0- 80 0 wa tts
12 00 -14 00 wa tts

more than three minutes on

you by the end of it.
A domestique might have a race bike and a
spare and a TT bike. Big-name contenders
might have two or three of each.
Sprinters generate incredible
1 A hypothetical cycling enthusiast amounts of power in the final
based on Strava and coaching data. five-second dash for the line. A A pro climber like Nairo Quintana
2 A hypothetical WorldTour pro. big sprinter like Marcel Kittel will probably average 425 watts on
3 According to the British Heart Foundation. might hit 1500 watts at this notorious climb. Youd be
4 Average, per family. 5 Per team. the end of a stage. closer to 195. If youre lucky.

3
STAGE 12 Pau / Peyragudes July 13 STAGE 17 La Mure / Serre-Chevalier July 19 STAGE 20 Marseille July 22
STAGES If you enjoy watching pro athletes suffer, This 183km stage includes the notorious A 22.5km individual time trial on the
TO WATCH then this 214km slog through the
Pyrenees will fit the bill nicely. The final
climb up the 2645m Col du Galibier.
According to Tour de France founder Henri
penultimate day of the Tour? Cest
magnifique! If the hunt for the yellow
climb to the finish line hits grades of 16%. Desgrange, all other climbs are gnats piss jerseys still on, it will be decided on the
Thats death to lactic-filled quads. compared to Galibier. He wasnt joking. cobbled roads of this ancient port city.

AUGUST 2017 99
 B U I L D A
C Y C L I S T S L E G S
Hone peloton-busting power with this workout from
Brisbane-born pro and Tour of Britain winner Nathan Haas

Deadlifts Box Jumps

30 reps in 45 seconds; 4 sets;
90 secs rest between sets
Keep your tempo high, your
movements fluid. Focus on
bringing the hips forward nice
and fast, says Haas. When
were out of the saddle and
sprinting, were really activating
our glutes, so the deadlift is
tailor-made for a cyclist who
wants to put the power down.
3 sets of 10 reps; 2 mins rest between sets Top End Gran Fondo
Haas will do this on a 1m box - we suggest Aug 20, 2017
starting on something slightly lower. Explode The full 120km course rolls out
out of a squat and concentrate on sticking of Darwin and passes through
the landing. What this is really focusing on the town of Humpty Doo (we
is keeping that snap in the legs, says Haas. advise stopping to buy a
As a cyclist, after spending six hours in the stubbie cooler at the pub)
saddle we can lose that agility. before turning around at the
Territory Wildlife Park. Very NT.
Half Squats
30 reps in 45 seconds; 4 sets;
90 secs rest between sets
Again, tempo high, movements
smooth. For me, theres no point in
going the full range in the squat,
says Haas. So I dont lower until
my knees are at 90 I stop when
my knees reach a 110 angle. This
replicates the angle of the knee at
the top of the pedal stroke.

5 Dams Challenge
April 8, 2018
Single-leg press This 241km epic links the
8 sets of 30 reps per leg; no rest dams scattered through the
Simulate the pedal stroke on the leg press machine: place the ball of your bone-dry hills east of Perth.
foot against the foot-plate and lower the weight until your knee is only bent If that sounds a tad hardcore,
around 110. Keep the movement fluid and controlled, the pace high. This you can always downscale to
lets you see if you have any strength imbalances between your left and the 3 Dams Challenge, which
right leg, says Haas. This move also helps your coordination on the bike. clocks in at a piddling 145km.

Hamstring cable pull

3 sets of 10 reps per leg; 2 mins rest between sets
This is essentially a weighted mountain climber. Kneel,
facing away from a cable machine. Attach your foot to
the cable. Resting your hands on a bench, the
unweighted foot planted firmly on the floor, pull your
knee towards your chest. Cyclists really use the
hamstring in the upstroke of the pedal motion.

Barbell hip thrusts RACE-READY

2 sets of 15 reps; 90 secs rest between sets
With your upper back resting on a bench, your IN 6 WEEKS
feet planted on the floor, place a barbell across Prep your body for a long day in
your hips. Drive your hips up until your body the saddle with this regimen
forms a straight line from your shoulders to from accredited Cycling
your knees. Pause, then lower. This move Australia coach Alex Simmons
really helps your posture on the bike.

100 AUGUST 2017

 TOUR DE
FRANCE

TAKE ON THE CHALLENGE

Embark on the ride of your life at one of these epic events

Grafton to Inverell Cycle Classic

May, 2018
This 228km grind through the valleys
and peaks of the New England
Highlands bills itself as the
toughest one-day race in Australia.
Conquer the 17km ascent of the
Gibraltar Range and youll see why.
5
STAY YOUNG
REASONS
TO RIDE
A Kings College London
study found identical twins
who did three 45-minute
bike rides a week were nine
years younger biologically
than their non-pedalling
siblings.

LIFT MORE
The journal Medicine &
Science in Sports & Exercise
found cyclists were better
at leg-day compound lifts
like hack squats than men
who didnt saddle up.

UP VIRILITY
Researchers at Harvard
found that men who cycle
for at least three hours a
week have a 30 per cent
lower risk of impotence
than those who dont ride.

Amys Gran Fondo
Sept 16-17, 2017
With options ranging from a 14km
Family Fondo to the 120km
Gran Fondo, this all-inclusive
event plays out against the
spectacular backdrop of the
Great Ocean Road.
Peaks Challenge Cradle
Mountain Nov 5, 2017
Sign on for this rugged event
(left) and youre looking at
235km of pedalling, over
4000m of climbing and a
13-hour deadline. And, yes,
it can snow on Cradle
Mountain in November.
to get to sleep while time
in bed increased by almost
Alpine Classic Jan 27, 2018
With seven different races
ranging from a 60km jaunt to a
320km torture-fest this classic
event in the Victorian Alps
deservedly draws big crowds.
The climbs are gruelling but the
scenery more than compensates.
SLEEP BETTER
Stanford researchers
found 20-30 minutes of
hard cycling halved the
time it took for insomniacs
an hour.
DODGE DIABETES
A study in PLOS Medicine
tracking Danish commuters,
found those who regularly
cycled to work were 20 per
cent less likely to develop
type 2 diabetes.

SUN MON TUE WED THUR FRI SAT TOTAL

WEEK 1 1.30 LR REST 1.00 LR 0.30 REC 0.45 ET REST 1.30 LR 5.15 KEY
REC: Easy; like a walk on your bike
WEEK 2 1.30 LR REST 1.00 LR 0.30 REC 1.00 ET REST 1.45 LR 5.45 LR: Steady pace but not too easy
WEEK 3 1.45 LR REST 0.45 ET 0.45 REC 0.45 ET REST 1.45 LR 5.45 ET: Endurance pace attack hills and
recover on the descents
WEEK 4 1.45 LR REST 0.45 ET 0.45 REC 1.00 LR REST 2.00 LR 6.15 TEMPO: At a pace you could hold for
WEEK 5 1.45 LR REST TEMPO 0.45 REC 1.00 ET REST 2.00 ET 6.30 90mins just. Do 2 x 15min intervals
with 5-10min recovery (LR pace) in
WEEK 6 2.00 LR REST TEMPO 0.45 REC 1.00 ET REST 2.15 ET 7.00 between. Finish with 20min LR

AUGUST 2017 101

 HOW T O BE H U N G R Y

102 AUGUST 2017

 WEIGHT LOSS

The biggest lie told by weight-loss gurus: you can cut kilojoules
without feeling hungry. You cant. Heres how to deal with it >
BY LOU SC H U LE R P H OTO G R A P H Y BY K E IRNAN MONAGHAN

AUGUST 2017 103

H
Heres a story about a friend of mine,
Roland Denzel. In the spring of 2003,
Denzel needed inspiration and solitude
for the decision he was about to make.
He was 35, with two young children
and in mourning for his mother whod
just died of lung cancer. Hed returned
to his hometown to clean out her
house and it was in the quiet of her
car that he considered his own health.
At 61, he weighed 125kg. On a scale
of obesity, that put him somewhere
between Getting a little chunky there,
mate and Holy shit, you got fat! Its
not that he hadnt tried to lose weight.
He had, more than once. Each time, he
would lose a few kilos, stall out, go off
his diet and regain the weight.
Over the next 13 years, Denzel cycled
through almost every diet youve
ever heard of and a few you probably
havent. At one point he dropped to
75kg. Then he discovered strength
training and built himself up to a solid
93kg. But one thing never changed,
no matter what diet he followed, how
much he worked out, or how long he
stayed at the same weight.
He was always hungry.
104 AUGUST 2017
Sometimes the hunger was overwhelming; other times it
just slightly nagged. These days its entirely manageable.
Living with it for 14 years taught Denzel a crucial
lesson about weight loss, which is that hunger may be
an important part of the process. Thats a realisation
as intimidating to those trying to lose weight as it is
empowering to those who successfully keep it off.
Hunger, as it turns out, is a key feature of weight
control. Its not, as many people consider it, the obstacle.
The Very Hungry Human
If you open any best-selling diet book, chances are youll
see a passage like this one from The Zone: Weight loss
. . . can be an ongoing and usually frustrating struggle for
most people. In The Zone, it is painless, almost automatic.
Or this one from 2016s Always Hungry?: Most weight loss
programs require you to cut back calories. This one wont.
Many expect you to endure hunger. This one doesnt . . .
Youll feel good, and begin to lose weight without hunger
or cravings.
Is it possible to lose weight without hunger? Logic tells
us its not. If dropping kilos were easy, wed all be wearing
the same size jeans we wore in high school. The reason
its not easy is that your body is trying to protect you. It
sucks to diet, unfortunately, says Dr Spencer Nadolsky,
author of The Fat Loss Prescription. Our bodies fight to
regain that weight.
Not everyone regains it, to be sure. In a Penn State
study, about one in six adults who lost at least 10 per cent
of their maximum body weight were able to keep it off
for a year or longer. Average sustained weight loss in that
group was 19kg. But that still leaves five out of six who
regained some or all of it.
Hunger becomes an issue whenever you try to lose
weight, Nadolsky says. Its difficult to continue to eat
less when we have a physiological drive to eat more.
When everything under the hood is running smoothly,
hunger should reflect how much food you need to keep
your body at its current size, give or take a kilo or two. For
example, a recent study in the journal Appetite showed
that if we eat fewer kilojoules than we burn one day, well
likely feel less full the next. It also works in reverse: if you
stuff yourself on Sunday, youll feel more satisfied
on Monday.
Your appetite is influenced by your fat-free mass
muscle, bones, organs and everything else that isnt lard,
says appetite researcher Dr John Blundell. Those elements
largely affect your resting metabolic rate and it makes
intuitive sense that your kilojoule-burning mechanisms
are in sync with your need to feed. Hunger is a signal that
lets you know if you havent eaten enough to keep it all
humming along.
So why do we still eat when were not hungry?
A Beginners Guide to Hedonism
Hedonic eating sounds like something that would earn
this story an R rating. But in research it means crossing
the line between eating for sustenance and eating for
pleasure. Our brains, alas, cant tell the difference. No
matter how knowledgeable we are about nutrition or how
disciplined we may be, were still vulnerable to choosing
a short-term reward over a long-term goal. We make >
 WEIGHT LOSS

Surf and turf:

eat smart to blind
hungry eyes.

Brave It When You Crave It Dont give in. Dont give up. Try these tricks BY B EN COU RT

Take Naked Keep Temptation Dont Fetishise Outsmart Your Distract Stop and Ask:
Selfies! Off the Premises Your Food Tastebuds Yourself Am I Really
Remove your shirt for Once that rocky road A doughnut isnt Switch to satisfying, Go for a walk. Drink Hungry?
a selfie. Whenever hits your freezer, it sweet, fluffy low-kJ substitutes. green tea or ice-cold Take a deep breath.
you crave a snack, owns you. Theres no perfection; its a Craving a Twix? Eat water. Watch And then another.
look at the photo, way youll be able to brown circle. Thinking dark chocolate Youtube, play Tetris. Ask yourself: would
suggests nutritionist resist it. Win the in general terms (size, instead. Want potato Psychologists call you eat anything?
Alan Aragon. Ask battle of wills at the shape and colour) chips? Munch on this behavioural No? Chances are
yourself if those store. Bypass the about foods makes almonds. Dying for substitution, and its you dont need the
chips are going to dessert and snack them less desirable, strawberry ice a proven way to kilojoules, says Dr
help. Or pinch your aisles and never says Dr Traci Mann, cream? Eat Greek reboot your brain Sandra Aamodt,
gut and ask the shop on an empty author of Secrets yoghurt with berries. and make hunger author of Why Diets
same question. stomach. from the Eating Lab. disappear. Make Us Fat.

AUGUST 2017 105

EATING PROTEIN
AT EVERY MEAL
AND SNACK IS
THE BEST WAY
TO KEEP YOUR
HUNGER UNDER
CONTROL

106 AUGUST 2017


more than 200 food-related decisions a day. Thats a lot of
opportunity for instant gratification.
Many of our food decisions have less to do with
our physiological need to eat than with our mood
or circumstances. Its a hostile environment. These
situations are especially perilous:
Youre dining in a group. (You may consume 990 more
kilojoules than you would with just one mate.)
Youre sleep deprived. (People ate 1250 more
kilojoules after four nights of logging four hours of sleep
versus eight.)
Youre at a buffet. (The more types of food you have on
your plate, the more food youll probably consume.)
The food comes in a bigger portion. (Youre likely to take
in up to 20 per cent more kilojoules without even noticing.)
You eat while distracted by a TV screen. (Youre likely to
eat an average of 76 per cent more food afterward than you
would have if youd focused on that earlier meal without the
TV on.)
Thats just the start. Some of us eat more when were
happy, when were stressed, or when weve had a drink or
two (or more). We also eat food because its there. In one
Cornell study, movie-goers who were given stale popcorn
in large tubs ate more of it than people given stale popcorn
in medium containers.
Whatever you think of when you hear the word
hedonic, it probably doesnt involve stale popcorn. But
thats the insidious power of your brains reward pathway.
The taste, sight or smell of delicious food can stimulate
your reward system and override the mechanisms that
would otherwise leave you satisfied with a smaller
quantity, says obesity expert Dr Frank Greenway.
We tend to overeat anything that tastes good. But
because satiation is flavour-specific, we eventually feel
satisfied when weve had enough of a specific dish,
whether its a sirloin or a sundae. The diabolical magic of
the hedonic pathway kicks in when youre full from the
steak and then see the dessert. Suddenly you have more
room in your stomach. As long as its something different,
chances are youll give in. And once you take that first
bite, youll eat until youve exhausted your desire for that
particular taste.
If you do this enough times, your body gains fat and
builds resistance to the feedback loop between your
brain and all the other components involved in appetite
regulation, such as your muscles, digestive system, liver
and pancreas. Even your fat cells play a role in your food
intake. New UK research suggests that if youre lean, your
fat mass actually inhibits appetite. But the more fat you
gain, the less power it has to curb hunger. Your body is
losing its innate desire to stay the same size.
Now the original definition of hunger no longer
applies. You eat for reasons beyond sustenance. Your body
may become less sensitive to two of the most powerful
appetite-regulating hormones: leptin (from your fat cells)
and insulin (from your pancreas). Even though you make
more of those chemical messengers, they accomplish less.
Does that mean youre doomed to a lifetime of either
perpetual hunger or perpetual flab? Not exactly. While
some hunger is inevitable, research has found a few ways
to minimise it. Your plan of attack can include one or two
of the following, or you can collect the entire set.
HUNGER GAME STRATEGY 1
Establish Your Rules of Engagement
A successful diet starts with rules. Back in 2003, Denzel
started out doing what everyone recommended: count
kilojoules and eat every two to three hours. A program on
his phone helped him track everything he ate. It worked.
WEIGHT LOSS
I was so focused on counting kilojoules that it was like a
game, he says. Even if I was a little bit hungry, I knew I
could wait it out.
Another strategy is to set healthy rules. For instance,
start each meal with a salad. You may eat less overall and
feel fuller than you would have if youd begun the meal
with garlic bread or a glass of water. In a UK study, the
salad was seen as diet congruent; it matched dieters
idea of a healthy starter. For non-dieters, however, the
salad was less effective.
HUNGER GAME STRATEGY 2
Establish a Defensive Perimeter
Heres a test to help you figure out whether your hunger
is real or an optical illusion: if you hide the food, do you
still want it? Cornell researchers found that men who kept
sweets on their kitchen counters weighed about 8kg more,
on average, than men who didnt. Expand the policy:
stash all packaged foods in cupboards and keep fruit in an
obvious spot at home and at work.
HUNGER GAME STRATEGY 3
Divide and Conquer Your Opponents
Hiding food from your lying eyes is a good start. But if its
in your house, youll still be tempted to eat it, especially if
its a food you cant stop eating once you take the first bite.
If thats an issue for you, limiting variety can help you eat
less overall.
Narrowing the range of choices may be the secret sauce
of those popular diets that eliminate entire categories of
food. Consider the vegan diet (no animal foods), Atkins
(very few carbs), and Paleo (no grains, dairy or legumes).
They all minimise the number of options and in turn limit
your opportunities to eat. The average person eats a lot
of junk and processed foods, says Nadolsky. Eliminating
foods that fall into this category ones you can do without
may make weight loss easier. Crappy foods dont satiate
you as well as healthy foods do.
HUNGER GAME STRATEGY 4
Beef Up Your Offence
Not psyched by the idea of ruthlessly cutting variety from
your diet? Try subtraction by addition. Eating more
protein reduces feelings of hunger and increases feelings
of fullness, says weight loss researcher Dr Heather Leidy.
Leidy, who has used brain scans to study proteins
effects, says eating protein lowers activity in brain regions
that stimulate food cravings and food reward. Protein
also stimulates peptide YY, a powerful satiety hormone
and inhibits ghrelin, which triggers appetite. All of these
responses lead to reductions in food intake, particularly
from high-fat and high-sugar snack foods.
Shoot for at least 30 grams of quality protein (from
eggs, dairy, meat, poultry or fish) at every meal and at
least 20 grams for most snacks. This strategy works better
for losing fat and building or maintaining muscle than
eating more protein at fewer meals, or eating less protein
at more meals. For weight loss, a protein-rich breakfast is
your most important meal, says Leidy. It fights hunger and
cravings throughout the day, helping you eat less
total food.
HUNGER GAME STRATEGY 5
Make an Empty Stomach Your Ally
At first glance, alternate-day fasting eating just 2100kJ
one day and then having whatever you want the next
seems like a perverse way to tame hunger. Hunger is
really high in those first five fasting days, says Dr Krista
Varady, who studies fasting. When newcomers to fasting >
in her studies plot the intensity of their hunger on a scale
of 1-10, they usually pick an 8. If people drop out, its
almost always within the first two weeks, she says. Well
NARROWING YOUR RANGE OF FOOD CHOICES
tell them, If you just stick it out for another week, the
hunger becomes more tolerable. CAN LEAD TO A BETTER DIET, LESS HUNGER
In fact, it drops to a 3 on the 10-point scale, says
Varady. Thats in the normal range for hunger. Logically,
hunger should increase to ravenous levels, since youre
AND MORE WEIGHT-LOSS SUCCESS
starving yourself every other day. Instead, Varadys
participants feel fuller eating a quarter of the food they
need for weight maintenance on fast days (usually a single
protein-rich meal, such as a chicken breast with a baked
potato and 2 cups of vegetables), and they dont binge on
The 9 Most Filling Foods
their feed days, when they can eat anything. It takes a few simple food choices to join high satiety
Overall, she says, they cut kilojoules by 25-35 per cent
and maintain their weight loss better than people who
drop kilos by eating less daily. Somehow their bodies
adjust to the new normal of fasting. And if you can survive
those hellish opening weeks, heres a fear you can put
to rest: many lifters avoid fasting diets, thinking theyll
lose muscle. But a recent review found that intermittent
fasting may be just as effective as continual weight-loss
diets in preserving fat-free mass.
1/ Eggs 2/ Miso Soup 3/ Asparagus
HUNGER GAME STRATEGY 6
One large egg packs Low-kilojoule broth- A stalk of antioxidant-
Do a Gut Check over 6g of protein. based soups weigh packed asparagus
A lot of research lately has focused on the gut Boil em for snacks: down your stomach, has just 12kJ. Cook
microbiome the bacteria that help regulate appetite its hard to eat more fooling your body some spears as a
(among a billion other things). You can feed that bacteria than two, so they into thinking youre side dish to a steak,
with fermentable dietary fibre, like the kind found in crack cravings. Add full. Miso contains or chop em up and
lentils. (Its fermentable because it cant be processed to soups, salads, rice probiotics for a toss into a stir-fry or
in your upper digestive tract and ferments in your colon.) and pasta. healthier gut too. pasta dish.
Preliminary research suggests that taking a supplement
made with at least 12 grams of a certain type of GOS
(galacto-oligosaccharides) may reduce appetite and overall
food intake. Or skip the supplement and dose up on
hummus and kidney beans instead theyre rich in GOS.

HUNGER GAME STRATEGY 7

Recognise the Enemy Within
After years maintaining his weight loss, Denzel wondered
why hunger was still such a challenge. I thought, If 4/ Lentils 5/ Beef 6/ Oats
Im eating enough to maintain my weight, theres no Knock out hunger Research suggests a Boost the volume of
physiological reason why I should be hungry, he says. with a combination breakfast with beef your oats by cooking
Thats when I realised I had an addiction to being punch of fibre and and eggs may help with a cup of water.
overfull. Knowing that the hunger was in his head helped protein. A half cup of you feel fuller all day The fibre helps slow
him get it out. lentils has 10g of than one with equal digestion, promoting
If put on the spot, Denzel will describe his current protein, 6g of fibre kilojoules but less fullness. Steel-cut
diet as Paleo because it relies on whole foods prepared at and just 500kJ. protein. Need a filling oats have up to 5g
home, with lots of vegetables and high-quality protein. snack? Try jerky. of fibre per serving.
His goal, he says, is to maximise nutritional quality while
eating as little junk as possible. It helps, he thinks, to focus
more on fresh, whole foods both animal and vegetable
to retrain the brain-body-stomach connection.
He also works in some intermittent fasting. I should
be able to get through the day without starving or having a
blood-sugar crash, he says. Hes learned to prioritise sleep
and to give himself a break: the weight wont suddenly
come back if he has a beer or slice of birthday cake.
But if the hunger-provoking enemy was within him all 7/ Cottage 8/ Brussels 9/ Prawns
along, so was his best defence against it. Thats the power Cheese Sprouts Whether you eat
of the mind. One cup contains These nutrient-rich 30g of protein from
You have to believe what youre doing is the right 680kJ and 28g of orbs are satiating: prawns or skinless
thing, he says. What you believe is right can change. But protein. Combine one cup has 3g of chicken breast,
once you commit to a diet, you have to believe its the best with berries for a fibre and less than youre taking in less
plan for you. You have to adhere to rules that may seem healthy snack thatll 167kJ. Roast a cup of than 670kJ. But your
odd to someone else but make perfect sense for you. sustain you until your halved sprouts at prawn pile will be a
Because when youre on a mission a little hunger is a next meal or through 220C for 15 mins quarter larger than
small price to pay. the night. and toss with your chicken.

108 AUGUST 2017

 winter warming
in under 30 minutes

Want more?
For more winter
warmers head to
foodiful.com.au

Steak and
winter greens

foodiful
Have a day
 M O R E

E N E R G Y

110 AUGUST 2017

 FITNESS

How can you tap your

energy reserves and
push on when other
guys quit? The new
psychology of peak
performance explains
the power of mind
over muscle >
BY JONAH LEHRER
PHOTOGR APHY BY DYL AN COULTER

N O W !

AUGUST 2017 111

K
arl Meltzer had run more than 2092 kilometres on
the Appalachian Trail before he thought about
giving up. He was in a maple forest near McAfee
Knob in Virginia. Hed camped on the trail the night
before but woke up exhausted, dreading another
80km slog. Hed already run almost two
marathons a day for 32 days. Hed scampered
over the White Mountains of New Hampshire and
chop-stepped through the rock gardens of
Pennsylvania. It was one of those mornings when
my body just wasnt working, he says. I had no
energy left. He set off alone anyway, before dawn.
112 AUGUST 2017

Blurred lines:
performance
relies on mind
and body.
If he was going to break the AT speed record,
running 3524km in under 46 days, he couldnt
rest. Not even for a morning. He didnt get far.
After a few kays, exhaustion overwhelmed
him. He lay down in the dirt and fell asleep.
It wasnt a long nap Maybe 20 minutes?
Meltzer says but it gave him the strength to
make it a few more kays to his support van,
where he had a sleeping bag and mattress. He
woke up three hours later, still feeling weak.
He was sick of eating peanut butter and jelly
sandwiches from his waist pack and dealing
with ticks. Meltzer lay there in his hot van,
thinking of the hundreds of kilometres he
still had to run. For the first time, he began
to doubt whether he could make it. When
your muscles are junk is when you start
wondering, Why am I doing this? Whats the
point? Although he did pull off two more
sections of 11 and 16km each that afternoon,
fuelled by a large bowl of ice-cream and some
fried chicken, he collapsed in bed before 7pm.
It was his worst day on the trail.
FITNESS
PSYCH The next morning wasnt much better.
I was in such a shitty mood, Meltzer says.
YOURSELF And its like 5am and Im a couple of miles
in, and Im just not feeling it. Meltzer had
OUT OF failed to break the AT record twice; maybe he
just couldnt do it at all. Maybe at 48, he was
FAILURE too old. Maybe he wasnt tough enough. Im
thinking all these negative thoughts, how
Seven ways to overcome
Im super fatigued and I still had so far to go,
obstacles you believe are
Meltzer says. Honestly, going on didnt
blocking your progress. seem possible.
1 Can You Pass The Acid Test?
Back in the early 1920s, the British
Pre-fatigue physiologist and Nobel laureate Archibald
Your Brain Hill and his colleagues began running around
Time your workout a grass track while exhaling into rubberised
to come after a canvas bags strapped to their backs. The
taxing day. This objective was to measure the oxygen
helps you build consumed at various speeds.
mental resilience, Its at this point that Hill, a serious middle-
says sports distance runner, found that running creates
medicine expert an oxygen debt as muscles demand far
Dr Holden MacRae. more oxygen than your lungs can provide.
When you remove Although your body tries to erase this debt
that pre-workout thats why respiration and heart rate
mental strain, increase its never enough. When you run
youll perform fast, youre denying your body the air it needs
even better. to create energy.
Hills insight was that this oxygen debt
had far-reaching consequences. Based
on some previous experiments on frog
2 legs by Frederick Hopkins (another Nobel
laureate) and physiologist Walter Fletcher,
Hill concluded that muscles forced to
Risk the Reward
generate energy without sufficient oxygen
of Failure
produced a toxic by-product: lactic acid. If
Dont settle into the
the muscles continued to contract, then the
70 per cent groove,
acid accumulated in cells, causing a distinct
MacRae says. Build
burning sensation.
up your energy
This chemistry set a hard limit on
level by seeking
performance. It doesnt matter how
new kinds of pain
determined you are to keep going; the
instead of relying
acid always wins. In his Nobel speech, Hill
on routine
made this clear: Ultimately the muscle
workouts. If theres
is a chemical mechanism, he said. If we
no possibility of
were aware of all the chemical events, we
failure, you arent
should know all that was necessary about the
really pushing
machine which we are studying.
yourself.
Its hard to overstate the influence of
Hills science. It was written into countless
textbooks, a chemical explanation for athletic
3 performance. Over time, lactic acid became
a scapegoat for gym rats, exercise buffs and
Apply A/V Olympic announcers. When your body gives
Strategy out or your muscles ache the day after a
On your high- workout, this compound is typically cited.
intensity days, work Lactic acid is what stole your energy, making
out to music videos. your body stop when your mind wanted it to
A sight-sound keep going.
combo is better than This is what Meltzer seemed to be up
music alone for against on his 33rd morning on the AT. He
reducing your just couldnt outrun the laws of chemistry.
perceived level of Without a day off, his muscles must have been
exertion. Celebrate acidic jelly. Its no wonder he found himself
your gains with a napping in the dirt. But heres the thing: Karl
moonwalk. Meltzer didnt stop. He kept going. >
AUGUST 2017 113
FITNESS

Outsmart Your Biology 4

I first met Dr Holden MacRae, a professor of
sports medicine, at a shopping mall. MacRae Motivate
is 61, but his sinewy body is a testament to Your Muscles
his lifelong interest in athletic performance. Raise the
When MacRae talks about his research, which psychological stakes
has transformed the science of energy, he find what makes
inevitably brings it back to his own mountain suffering worth it for
biking. Thats part of the test, he says. Can you. It could be
I use these ideas to understand and maybe bragging rights, a
improve my own performance? perceived slight, or (a
When MacRae started out as a scientist, classic military
conducting experiments on athletes in the training trick) not
lab of Dr Timothy Noakes at the University wanting to let your
of Cape Town, the science of human energy family or team down.
seemed mostly settled. Peak performance was
about staving off inadequate oxygen delivery
and avoiding the build-up of acid for as long
as possible. Thats why trainers were obsessed
with such stats as VO2 max, a measure of 5
the maximum amount of oxygen that can
be consumed and utilised by an athlete. Push the
According to this model, endurance freaks Positive Turbo
like Lance Armstrong with his VO2 max of Messaging can
84, about 46 per cent higher than normal enhance

Too often you

owed their success to their highly efficient performance. So
cardiovascular systems. They didnt run out write Crush It on
of energy because their muscles didnt run

quit on your body

your fist or get that
out of oxygen. lightning bolt tattoo.
It didnt take long for MacRae to realise Or create a mantra.
that the existing paradigm was terribly
oversimplified. Take the so-called lactate
Be brief, positive, and
instructive: Brace for because you
threshold, that chemical point past which
lactic acid levels rapidly increase and muscles
benefits or Focus
on form. assume your body
has quit on you.
shut down. MacRae concluded that the
threshold was largely a statistical illusion,
a by-product of scientists failing to collect
enough blood samples during difficult 6
workouts. The theory had been that once
you get past 2-4 millimoles of lactate, youre Tap the Power
going to feel real fatigued, he says, citing a of the Pack
standard blood measure of lactic acid. But Competition forges muscles, making it easier for cells to contract.
what we found is that if you actually measure resolve. To harden The chemical that once stole our energy is
lactate levels in people competing in half your mental muscle, now being described in scientific literature as
marathons or long bike races, their lactate note your results in a a performance-enhancing drug.
levels can get up around 6 or 7 millimoles and group and then try to Perhaps the greatest refutation of Hills
their performance is not degraded. If youre replicate them solo. chemical model didnt even require a lab. In
saying that theyre stopping due to the lactate The goal is to many competitions, athletes often experience
accumulation, then those levels should lead constantly raise the a phenomenon known as the end spurt, a
to contractile failure [in the muscles]. But bar on your perceived speed burst near the finish line when theyre
thats not what we saw at all. They were still level of exertion. most fatigued. Such spurts are a defining
going strong. feature of many great performances, whether
How was this possible? One of the first its LeBron James chasing down Andre
clues came from the research of Hkan Iguodala in game 7 of the NBA Finals, or Mo
Westerblad at Swedens Karolinska Institute. 7 Farah, whose last 100-metre push in the
In the mid-1990s, Westerblad began using 10,000-metre final at the Rio Olympics was
mouse muscle to replicate those frog leg Ice Your four seconds (and change) faster than his first
studies that led Hopkins and Hill to blame Quit Button 100. For the chemical model, these spurts are
lactic acid for muscle failure. Westerblad Athletes tend to a paradox, since fatigued athletes should have
made one other crucial change to the obsess over diet little energy left. The body should be falling
protocol. Instead of doing the studies at while neglecting the apart, not speeding up.
room temperature, he conducted them at the effect of overheating These phenomena led MacRae and Noakes
rodents body temperature, which is about on their performance. and their fellow renegades to conclude that
25 degrees higher. This change made all the Sip icy drinks during the science of athletic performance was all
difference: the muscles now continued to hot workouts and wrong. For nearly 100 years, people have
function even when they were saturated with splash cool water been told that they get tired because their
acid. More recently, scientists have shown on your face muscles get tired, Noakes wrote. Thats
that lactic acid can actually benefit fatigued during races. in all the textbooks on exercise physiology

114 AUGUST 2017

and athletic coaching. Students everywhere
around the world are still being taught this.
But its not true. This raises the obvious
question: if the acid in your muscles isnt
slowing you down, why do you think youve
run out of energy? Whats holding you back?
For MacRae, the answer is simple. What
stops you is up here, he says as he taps his
head. Its all between the ears. Take the end
spurt: according to MacRae, this is proof that
athletes have a tremendous reserve capacity.
Most of the time people dont tap into
this reserve, he says. Were scared of the
challenge. If you really want to understand
top athletes, you have to study that reserve.
You have to ask yourself: how do I tap into
that? How do I hack my brain so I can perform
at the highest level?
This is the dilemma Karl Meltzer was
wrestling with in that Virginia forest. It didnt
matter how many kilojoules he consumed
or how much Red Bull he chugged; he still
had no energy. But then he started thinking
about his family, how his wife and his father
had been supporting him on the trail and he
realised that he needed to change his attitude.
I just told myself, Karl, youve got to turn off
that negativity switch, he says. You came
out here to be successful. Shut up and do it.
That was what I needed to hear. I knew then
that I didnt need to stop. Meltzer ended up
running more than 80 kays that day, finishing
the last few in the dark, the bobbing light of
his headlamp showing the way.
Overthrow The Governor
Dr Timothy Noakes, now an emeritus
professor at the University of Cape Town,
became curious about human energy during
medical school, when he decided to run the
87km Comrades Marathon in South Africa.
On his third attempt, Noakes ran into a
physiological wall: he was 21km from the
finish when his muscles rebelled, utterly
depleted of energy, their connective tissues
coming apart. He assumed he was done. But
then something strange happened: he kept
running, energised by the spectators along the
road. Their cheers pulled him through.
This experience led Noakes to become
interested in the psychological side of energy.
When he was suffering through those last few
kays, it wasnt a sugary drink that saved him,
or a brief rest to suck up some oxygen. Rather,
it was the sight of those other people. This
was a run that chemistry could not explain.
It took decades of research, but Noakes
would eventually develop a theory of
energy regulation that he calls the central
governor. In essence, the central governor
is a software script in your brain that controls
your physical performance, generating a
feeling of fatigue to preserve your body.
While Hill thought human energy levels were
reducible to the laws of chemistry, Noakes
argued that the reality is more complicated
and that your sense of energy is a subjective
mental construct based on countless variables
from skin temperature to the cheers of the
crowd. I am not saying that what takes place
physiologically in the muscles is irrelevant,
Noakes wrote. What I am saying is that what
takes place physiologically in the muscles is
not what causes fatigue.
As evidence, Noakes cites his studies of
cyclists during a 100-kilometre time trial.
When the cyclists were in the midst of a
sprint, Noakes found a steady decrease in
electrical activity in their quadriceps muscles.
This suggests that the brain was reducing >
AUGUST 2017 115
 Stretch your
limits: your
energy reserves
are not finite.

116 AUGUST 2017


What ends up limiting you is
usually not your body. Its that
voice in your head
the overall number of muscle fibres it was
trying to activate; the central governor was
systematically shutting down the body. While
the cyclists thought their legs were running
out of energy, the reality was that they had
stopped asking their quads to contract.
The big challenge for an athlete, then, is to
reprogram the central governor, to train the
mind to get more out of the body. As Noakes
points out, in the final stages of a marathon
only a third of muscle fibres in the leg are
active. Plus, levels of ATP the molecule
used to transport energy within cells almost
never fall below 60 to 80 per cent of their
resting value. This suggests that we still have
plenty of energy left. The central governor is
just too clever to use it.
The good news is that scientists have
come up with tricks and treatments you
can use to reliably increase your sense of
energy and perform at higher levels. Some
are simple, such as cooling your skin during
exercise. (Your brain measures exertion by
monitoring changes in body temperature, so a
cooler body leads to lower levels of perceived
effort.) Others are mischievous and involve
giving athletes false information about their
performance by slowing down the clock,
doctoring the odometer or having them
compete against a previous performance
that was subtly improved.
Your brain can also be influenced by
motivational cues. In one recent study,
researchers at Bangor University asked people
to pedal to exhaustion, going at 65 per cent of
peak power for as long as they could. While
the study participants were sweating, the
scientists exposed them to either a smiling
face or a frowning face for 16 milliseconds
far too brief for conscious awareness.
Despite the fact that the cyclists couldnt
discern the face let alone its expression the
ones exposed to the smile stayed on the bike
for 178 seconds longer, or 12 per cent of the
total time. The smiling face made exercise
feel easier, so those cyclists were able to go
a few extra laps.
And then there are the chemical fixes.
Giving athletes acetaminophen before a race
makes them go faster this mild pain reliever
numbs the central governor. A variety of
stimulants, from amphetamine to caffeine,
have a similar effect. Because energy is a
state of mind, waking up your brain can make
you less sensitive to the tired state of your
body. (Unfortunately, the opposite is also
true: doing a tedious cognitive task before a
workout can dramatically impair endurance.)
The question, of course, is how you can
translate this research into performance. Its
one thing to know that energy is largely a
state of mind. Its something else entirely not
to feel so tired you need to stop. Karl Meltzer
doesnt have all the answers. Ive been
saying its all in your head for 20 years, he
says. Doesnt mean I understand it, though.
Siphon Your Extra Fuel Tank
They call it the Beast. For new cadets at West
Point, the Beast is basic training, that arduous
introduction to military life. A typical day
during the Beast begins in the dark, with a
Zero Dark Thirty wake-up, followed by 90
minutes of running and calisthenics. Then its
a shower and a quick breakfast followed by a
morning of classroom lectures. After lunch its
training time, when cadets learn to assemble
and fire their M4s, march in formation and
complete difficult obstacle courses. Evening
is for homework and something called mass
athletics. Its lights out around midnight.
This challenging routine goes on for six
weeks, culminating in whats known as
the Graduate March Back, a 19km slog in
the August heat with a heavy pack. Basic
training is designed to stress the cadets, says
West Points Dr Mike Matthews, a professor
of engineering psychology. We have six
weeks to turn them into soldiers. That means
teaching them that theyre tougher than
they think.
Its easy to overlook the remarkable
nature of this transformation. Before these
cadets showed up at West Point, they were
typical teenagers. They slept in, played video
games and struggled to do 50 push-ups. But
in just over a month, the academy resets
their central governors. The cadets are able
to handle tests of endurance that only a few
weeks before would have been unimaginable.
The Army does this by consistently
emphasising the mental side of performance.
The hardest parts of the Beast like the long
marches or sleeping alone in the woods in a
wet uniform are framed as tests of will and
grit. Dr Nate Zinsser, director of West Points
performance psychology program, is tasked
with training cadets in the psychological
principles of elite performance. People think
its all about doing more at the gym, Zinsser
says. But the hardest part is often changing
the way you think about yourself. When the
crap hits the fan, what ends up limiting you is
usually not your body. Its that voice in your
head telling you that you cant do it.
The Army takes sports psychology quite
seriously. This is for a simple reason: as
FITNESS
Zinsser points out, every soldier is a tactical
athlete forced to push his or her physical
limits on the battlefield. For soldiers,
mustering energy isnt just a matter of
finishing first or second it can mean life
or death.
What can the rest of us learn from West
Point? First off is the importance of making
exercise social. It doesnt matter if its
CrossFit or a running club youre much
more likely to push your limits when youre
surrounded by other sweaty people. Thats
because your central governor isnt just
monitoring the chemistry and mechanics of
the muscles its also keeping track of the
athletes around you.
The second lesson involves changing
the way cadets think about fatigue. If
these cadets get six hours of sleep, thats a
miraculous accomplishment, Zinsser says.
And its easy to feel that exhaustion and
just say, Im done. But West Point teaches
cadets how to push past the exhaustion
and thus wring more out of their bodies.
Its better to have them experience it for
themselves, he says. They need their own
narrative I went through hell but made it.
On the one hand, the shift from
the chemistry model of energy to the
psychological one is liberating because it
means you can exceed your known physical
limits. Your muscles are stronger than you
think. But it also means you are responsible
for your own athletic failures. Too often you
quit on your body because you assume your
body has quit on you. However, the latest
science suggests that people tend to misread
their own flesh theres almost certainly
plenty of fuel left in the tank. Does knowing
that fatigue is just a feeling make the fatigue
any less real? Probably not. But it does offer
you a chance to push back against the central
governor, finding a form of self-talk that
might let you tap into that secret reserve
of energy.
Dont Overthink It
As Karl Meltzer likes to remind himself, It
doesnt always get worse.
Meltzers last day on the Appalachian
Trail began, as usual, with a mug of coffee
and heavy cream, chugged in the dark. Hed
already been on the trail for 45 days; he
didnt want to sleep in his van again. The
only problem was that the finish line was still
135km away.
It took him 23 hours of straight trail
running, but he ran those last few kays in an
end spurt for the ages, coming down Springer
Mountain at 3:38am. He broke the record set
by Scott Jurek by nearly a half day. Meltzer
celebrated with a cold pizza and a warm beer.
When I ask him why he wanted to run the
trail faster than anyone else, I was hoping
for some thoughts on the nature of human
possibility. But Meltzer is no philosopher.
The bottom line is I do these things because
I want to talk about them later, he says. The
faster you go, the sooner its all over.
AUGUST 2017 117
 Dont wait until
its too late

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without any warning signs.
Donate to Bowel Cancer Australia
to help save lives.
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Because fit is the new rich

ENTER THE NINJA

REDEFINE YOUR NOTIONS OF STRENGTH, POWER AND COORDINATION WITH
THE TRAINING SECRETS OF AUSTRALIAS NINJA WARRIORS >
BY A ARON SCOT T

AUGUST 2017 119

ELITE
Fast feet: McCallum
explodes through the
Quintuple Steps.

WAYS OF THE WARRIORS

CHANNEL 9S UPCOMING SERIES AUSTRALIAN NINJA WARRIOR IS FUNCTIONAL FITNESS LIFTED TO
ITS ZENITH. HERES HOW THREE ELITE CONTESTANTS KNOCKED THEIR BODIES INTO FIGHTING SHAPE

THE NAMES OF THE OBSTACLES THE SHOW

ARE A GIVEAWAY: Bridge of Blades, MAN LAUNCH PAD
My training centred around explosive
Warped Wall, Bungee Rope Climb . . . NAME: NA
THAN McC
ALLUM jumps and plyometric work box jumps,
Your standard mud-and-guts LIVES: C
ENTRAL C
OAST, NSW burpee box jumps, clap push-ups. But as
obstacles these are not. Sure, JOB: FIT
NESS/STY the show approached, I added some bench
navigating the Australian Ninja BLOGGER LE
press, squats and deadlifts at the end of
Warrior course requires your SPECIALT
Y: CALIS these sessions. I focused on slowing the
standard trio of speed, strength and THENICS
AGE: 28 eccentric phase: three-count down, pause,
power. But it also demands more HEIGHT: then explode back up. The weights dont
175CM
intangible skills: the balance of a WEIGHT: need to be super-heavy its all about
80KG
gymnast, the accuracy of an archer, exploding out of that launch position.
the proprioception of a trapeze
artist. For this reason, the best Ninja MASTER YOUR DOMAIN
Controlling your body is crucial to doing
Warriors borrow the core functional
POWER OF PULL well in Ninja Warrior. And thats not a
traits from a host of athletic
Coming into Ninja Warrior, the first thing I strength or speed thing its a balance
endeavours. But know this: when
did was add 3 sets of 10 chin-ups at the start thing. Its about being able to, say, hold
it comes to pure physical prowess, and finish of every training session. So I your body in place after sticking a running
these men (and women) are without was getting out a minimum of 60 chins jump. Chin-ups, box jumps, burpees
peer. Sound enticing? Heres your every single day, on top of all the other work these sorts of moves are key to building
training plan. I was doing. this body composure.

120 AUGUST 2017

 08/17

WORKOUT / ACID TEST

THINKING OF SIGNING ON FOR

AUSTRALIAN NINJA WARRIOR 2018?
THE CLIMB
ER ACCORDING TO COSSEY, YOULL
NEED TO MASTER THESE FIRST
NAME: LE
E COSSEY
LIVES: B
LUE MTS, CLAPPING CHIN-UPS RUNNING BOX JUMPS
NSW
JOB: PHY
SIOTHERA On the Ninja Warrior The point of this
PIST
SPECIALT course there are no move is less about the
Y: ROCK
CLIMBING
AGE: 34 obstacles that call power of the jump and
HEIGHT: for static strength. more about the
180CM
WEIGHT: Everythings an coordination of the
70KG orchestration of the movement and the
whole body in motion. accuracy of landing
So inject some speed on a small target. So
into your chin-ups. Let keep the box low
your hands leave the around a metre high
bar at the top of the and build up to
WORKOUT / POWER PLAN ADAPT AND SURVIVE movement. Then build being able to land on
Climbing is predictable - Ninja is from there, getting a single leg.
EMPLOY THIS WORKOUT FROM completely unpredictable. So I your hands higher.
MCCALLUM TO BUILD HEAD-TO-TOE needed to adapt. I trained with my INDOOR BOULDERING
POWER WHILE ALSO SHARPENING brother, my girlfriend and a mate, Sure, this is pretty
YOUR PROPRIOCEPTION and we fed each other challenges. climbing specific,
DIRECTIONS These challenges could be as simple but I found this
Do 3 sets of 12 reps for each exercise. as balancing on a beam, climbing a indispensable when
Rest 60-90 seconds between sets. rope, or running and jumping onto a training for Ninja
trampoline. We didnt try to perfect Warrior. A lot of
each challenge we attacked them the ninjas who did
lowering straight into spontaneously. It was all about well incorporated
the next squat jump. problem-solving on the move. bouldering into their
training regimens.
BURPEE CHIN-UPS FIND A MATE
Stand beneath a high Training with other people allows
chin bar. In one fluid you to see your own strengths and
ARCHER PUSH-UPS motion, drop to your weaknesses far more clearly. You
With your hands chest, push back to can make direct comparisons with
double shoulder- your feet, jump up, people of similar levels on the same
width apart, lower grab the bar and obstacles, so you can see where they
yourself over your complete a chin-up. struggle and how they solve the
right hand so that your This will build serious problem. I found it really steepens
left arm straightens. full-body strength, that learning curve and gives you a
Repeat on the other says McCallum. diversity of strategies to use come
side. These are a game day.
great way of getting HANGING LEG RAISES
rid of strength Grab a high chin bar HANDS OF STONE
imbalances in your with an overhand Ill typically do two sessions a week
upper body, says grip. Maintaining a devoted purely to finger strength.
McCallum. slow, three-count Theyll involve hanging off tiny
tempo, raise your legs ledges with weights attached to my
AIR SQUAT JUMPS until theyre parallel to body. I can vary that up by hanging
Drop into a deep the floor, then lower. off one hand, two fingers, even one
Moving on up:
squat then explode This torches both finger. It sounds simple but finger Cossey at home
up, jumping as high as your core and grip at strength is a huge component of on vertical terrain.
possible. Land softly, the same time. climbing strength.

AUGUST 2017 121

ELITE 08/17

THE SPECIA
LIST
NAME: MA
RK RAVI
LIVES: P
ERTH, WA
J O B : N IN
JA ACADE
MY, PERTH
SPECIALT
Y: NINJA
WARRIOR
TRAINING
AGE: 25
HEIGHT:
175CM
WEIGHT:
72KG

GET A GRIP
It may seem ridiculously simple, but
being able to hang from a bar for a few
minutes is crucial in Ninja. There are going
to be times on the course where you have Hang tough: a knuckle-
crushing grip is crucial to
to figure out how to complete an obstacle dominating Ninja Warrior.
while youre on it. So every hour, I used to
jump up on a bar and do a minutes dead
hang. That way I was getting 10, 12, 15
minutes of dead hanging every day; W O R K O U T / B O DY - W E I G H T B U R N E R
building endurance in my grip strength.
HERES THE UPPER-BODY SESSION RAVI USED TO BUILD OBSTACLE-CLEARING STRENGTH
JUST PLAY DIRECTIONS
For me, time on obstacles was key Complete the exercises as a circuit, resting 60 seconds between sets.
leading into the show. If you dont have During my workouts I like to take sufficient breaks, says Ravi. I train
access to a ninja-specific gym, just head every day so I dont want to cripple myself. Complete the circuit 3 times.
to a kids playground. If you get creative
with it, most playgrounds can easily be WARM-UP CIRCUIT
turned into a ninja course. Its a perfect DEEP SQUAT PASSIVEACTIVE PUSH-UPS PARALLEL-BAR DIPS
way to move beyond dead hanging and Arse to the grass, DEAD HANG Strict form: elbows in, Same tempo: 3-count
ILLUSTRATIONS: SONNY RAMIREZ/ILLUSTRATION ROOM

get used to moving your body through a head up, chest proud. From a full dead hang hands shoulder-width down, explode up.
complex space. Hold for 1 minute. on a chin bar, engage apart, 3-count down, Do 5 reps. Too easy?
and elevate your explode up. Do 10 reps. Do them on Olympic
MIND GAMES shoulders. Hold for 3 rings instead.
The pressure of competition can make a seconds, then return RING ROWS
huge difference to your execution on the to the dead hang. Feet elevated on a FINISHER
night. So you need to create pressure Repeat 10 times. box, Olympic rings CHEST-TO-WALL
situations in your training. I play a game set to waist height; HANDSTAND
on a climbing wall where I aim to move CHIN-UPS 3-count down, Hold for 1 minute.
through every level without falling. It Hands shoulder-width explode up. Do
forces me to commit to each climb and apart, 3-count down, 10 reps.
give it my full attention. I cant stress this explode up. Do 5 reps.
enough: you have to introduce urgency
and pressure into your training.
Australian Ninja Warrior airs on Channel 9 this month

122 AUGUST 2017

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Our guide to whats happening and whats new

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08/17 ELITE

THE SUB WAY

Get on a roll
to refeed
your muscles

TO STRENGTH
SUPERSIZE YOUR POST-GYM GROWTH WITH A NEW YORK-STYLE
CHEESE MELT SUB, STUFFED FULL OF MUSCLE-FUELLING MACROS

TIME TO MAKE KILOJOULES

10 MINS 2133
PROTEIN CARBS
42G 51G

105
MORE PRO %
THAN SHAKTEIN
ES
0 0 0
4

4
4

2
2

12 1

12 1
12 1

4
4

10

10
10

6
6

8 8 8

0-2 MIN 3-8 MIN 9-10 MIN

YOU WILL NEED...
Lean beef mince, 90g
Onion, 30g, chopped
Green capsicum, , finely sliced
Worcestershire sauce
Provolone cheese, 2 slices
Large sub roll
This office kitchen-friendly recipe
was created by MEATliquors
co-founder Yianni Papoutsis,
a man who knows his protein.
Season the beef, onion and
capsicum, adding a glug of
Worcestershire sauce.
Microwave precooked meat for
1-2min until hot. Start thinking
up your strategy for fending off
salivating colleagues. Wolverine
fork fingers work nicely.
Stuff the meat into your sub roll
with a couple of slices of provolone
(for an extra 7g protein) or any
American-style burger cheese.
Let it melt for a minute or so. If you
can wait that long.

BURN OFF
WINTER FLU
COMBINE WASABIS POTENT
ANTIBACTERIAL PROPERTIES
WITH ANTIOXIDANT ONION
AND GINGER TO PUT THE
HEAT ON COLD AND FLU
SEASON. UNSTOPPABLE Whisk 2tbsp wasabi powder + 2tbsp water Crush or finely chop 1tsp COLD-KILLING
+ 3tbsp soy sauce + 2tbsp peanut oil ginger + 2 spring onions, WASABI SAUCE
+ 1tsp apple cider vinegar then add them to the mix Pour liberally over
fish and rice

AUGUST 2017 125

ELITE

STEEL
YOURSELF
MH TRIALS A MILITARY-INSPIRED BARBELL TO
SEE IF BIG GAINS COME IN SMALL PACKAGES

WHEREVER YOU TRAIN, chances

are you throw around a variety of
old school hardware, from worn-
leather medicine balls to rusty
kettlebells. Well, theres some new
kit on the block that could shake up
your approach to getting diced.
AUSFIT Torsion Bars are thick,
compact barbells that you use as
they are no loading or unloading
of plates. With nine different
weights available, you pick a bar
that signals where you want to be in
your quest for strength and size.
MH grabbed one to find out if this
rod of steel makes the traditional
barbell obsolete.

T E S T CO N
DITIONS
LAB RAT:
DANIEL W
ILLIAMS
WEIGHT:
80KG
HEIGHT:
185CM
FITNESS
LEVEL: M
ED-HIGH
DISCIPLI
NE:
RESISTAN
CE TRAIN
ING
TEST STA
TION: LO
CAL PARK
COST: $4
6-$139 P
ER BAR
TOOLS: S
TANDARD
GYM GEAR
WEBSITE:
ausfittor
sionbars.
com.au

126 AUGUST 2017

 08/17

THE EXPERIENCE
Three MH colleagues and I
assemble on a patch of grass for
our lunchtime Torsion Bar
workout. Our taskmaster is the
amiable Anthony Richardson,
who served for 11 years in the
ADF. In that time he and his
fellow servicemen saw the
potential in discarded torsion
bars rods that once formed
part of the suspension system
of 4WD vehicles. Engineers
would cut them into 1m bars
weighing between 10-16kg,
which Richardson and his
mates made the centerpiece of
gruelling workouts. Now hes
mainstreaming the concept.
Eyeing our civilian physiques
and hearing our grumblings
about chalky backs and wonky
shoulders, Richardson suggests
we each choose a bar in the
10-14kg range. As a veteran but
cautious lifter, I take a 12. After
a brief warm-up, our session
begins beneath a winter sun.
While the equipment is
subtly quirky, the moves are
classic. We begin with a circuit
of thrusters, bent-over rows
and curls, capped with an
out-and-back sprint of about 40
metres. We do five rounds, with
PHOTOGRAPHY: JASON LEE; ILLUSTRATIONS: SONNY RAMIREZ/ILLUSTRATION ROOM
the emphasis on speed. The
thrusters are mildly
challenging; the rows and curls
are a doddle.
Phase two is 50 single-arm
raises per arm, with five
burpees in every rest period.
Then its 50 renegade rows,
followed by 50 sit-ups with a
press at the top of each rep. This
is the zenith of the workout.
Single-arm lifts put a hefty
strain on our deltoids while
issuing the core stabilisers a
stern call to action. These same
stabilisers receive a further
toasting in the sit-and-press.
We finish off with 40m of
walking lunges (bar held aloft)
teamed with bench press. If the
rows were a breeze with a 12-kg
bar, the bench-pressing feels
like something my mother
could do on her ear.
THE VERDICT
A Torsion Bar would be a
worthwhile addition to your
home gym. Its strengths are
portability and ease of use no
fiddling about with collars and
plates. It looks hard core and,
due to the specifics of its
composition, wouldnt rust,
apparently, if you left it on the
beach for six months. Of
course, its set weight is also a
limitation: for most guys, a
10-14kg bar is about right for
straight-arm raises and a bunch
of other isolation exercises, but
way too light for the bigger
moves. This point holds true
even if you were to choose the
big daddy of Torsion Bars: an
all-black 20kger.
Teamed with the right
programs (available online, for
a price), the Torsion Bar could
help you get superbly well-
conditioned and build up
certain muscle groups. But
serious hypertrophy requires a
conventional barbell to provide
more load and progressively
greater resistance. Ideal for
racking up massive rep counts
in long workouts, the Torsion
Bar is largely a tool for building
muscular endurance.
Richardson points out that by
sliding your hand off-centre to
execute various moves, you
effectively increase the weight
of the bar. While this is true, its
a technique that wont appeal
to everyone.
As another weapon in your
fitness arsenal, this rocks. Just
dont toss everything else.

SIT THE BAR EXAM

HERES A SAMPLE TORSION-BAR WORKOUT THAT WILL WORK
YOUR WHOLE BODY WHILE BURNING FAT AND LIFTING
AEROBIC FITNESS. RIP THROUGH IT AS FAST AS YOU CAN
WHILE ADHERING TO CORRECT FORM ON ALL MOVES.

E
AT A GL ANC
4
BURN:
KILOJOULE 4
ADVICE:
TECHNIQUE 4
OGRAMS:
ONLINE PR
EVELS
FOR ALL L
4
S:
PHASE 1 PHASE 2 PHASE 3 OF FITNES 4
10 x thruster; 10 x bent- 50 x single-arm raise (25 40 metres of walking CRED:
MILITARY 4
over row; 10 x curl; per arm); 50 x renegade lunges; 100 bench-press :
40m sprint. Thats row (25 per arm); 50 x VERSATILE 4
1 round. Do 5. sit-up with military press ROBUST:

AUGUST 2017 127

 # 95
Patrick
Muwonge
Uganda

Patrick was chased out of her home by her family

for being transgender. She fled to Nairobi where
persecution only followed her. She couldnt go out
without being attacked, so she was unable to earn
any money.

She was forced to move again to a refugee camp

for safety and food.

Still, persecution follows her within the camp and she

must live near the reception area for safety.

She hopes for a future where she is finally recognised

and her life will change for the better.

Patricks story is one of millions from the bottom of

the worlds rich list. To read more, and see how you
can take action, go to bottomhundred.org
 08/17 ELITE
EXPERT LINCOLN COLLINGRIDGE

GIVE YOUR BODY

EXPERIENCE As a top-level natural
bodybuilder, Collingridge knows
exactly what it takes to sculpt a lean,
muscular physique. Bring it in tight

THE WOW FACTOR

YOUR HARD SLOG IN THE GYM SHOULD BE WRITTEN ON YOUR FRAME.
CHEAT TO PROSPER
Im a big fan of going as
heavy as I can to bust a
plateau. After warming up,
WITH THESE TWEAKS TO YOUR PROGRAM, YOURE GOING TO BE KNOWN AS THE BEAST Ill cheat out 5-6 reps of an
exercise for two sets, then

LEAVE
reduce the weight by 20 per
cent and do it with perfect
form and a full range of
V FOR VICTORY movement.
A shortcut to looking great is
to target key areas. For a guy,
nothing looks better than a
slim waist and broad back.
Youll get that combination
with attention to diet (cut

OKAY
processed foods!) and lots of
chinning and bent-over rows.

TRI BEFORE YOU BI

Most guys spend way too much
time working their biceps and
neglect their triceps, which are
the larger muscle. After chest or
shoulder training, hit your tris
intensely with any two isolation
moves. Close-grip bench and
standing extensions are
proven builders.

LESS IS MORE
If youve been lifting for a
while, youll have enough
muscle. Dropping fat is your
MIRROR, MIRROR . . . fastest route to looking
Take a long, cold look at yourself better. Ease into caloric

BEHIND
and be honest about lagging body deficit, while still doing
parts. There was a time my back heavy lifts. As your weight
was dragging me down, so I added falls, pull back on load and
one extra workout a week to increase reps.
target it. I worked up to 10x10 sets
of chin-ups before upping the
ante with a weighted backpack.
Next time I competed, I had the
biggest back on stage.

YOU
CORE PRINCIPLES
Pilates is something I started
five years ago for lower-back
pain from overtraining. My abs
PULL A GAME CHANGER have been sharper since Ive
To look sharper, shake up your training. concentrated on
Most people I see in the gym over 12 strengthening through static
months do exactly the same stuff over holds rather than traditional
and over. If you do nothing else, add flexion moves. If you can
sled pulls. Almost no one does them, dedicate 4-5 minutes to core
but theyre fantastic for cutting up. every workout, thats great.

AUGUST 2017 129

ONE
WORD
ANSWER
QUESTION
Whats the dirty little
secret to treating
depression?
Were no big fans of slogans here at MH. And as
half-witted jingles go, few are more irritating
than the Eat Clean, Train Dirty mantra. You
already know our thoughts on so-called clean-
eating. As for soiled training, what exactly does
a dirty workout consist of?
Well, as it transpires, not a great deal for your
muscle mass but a lot more for your spirits.
Embrace the literal interpretation of train
dirty and you have on your hands a potent
mood-booster. Researchers at the University of
Bristol found that exposure to soil bacteria has
an effect on the immune system that can lift
your mood as effectively as antidepressants. In
particular, m.vaccae (mud bugs to you and us)
are thought to spark changes in immune cells
130 AUGUST 2017
Good clean fun
has always
been overrated.
ANSWER
Mud
that improve messaging between the body and
brain, increasing energy and motivation.
If, however, youre a stick-in-the-mud about
such unlikely uppers, you might want to know
that separate research from Sage Colleges in
WORDS: SCARLETT WRENCH; PHOTOGRAPHY: MICHAEL HEDGE
New York, confirmed the same bacteria also
curb anxiety in mice. In their studies, rodents
exposed to m.vaccae navigated a maze twice
as fast as a control group, with the brain-
sharpening effects lasting for days afterwards.
Those who are keen to bury their risk of
depression and unearth fresh focus should
consider getting down and dirty at MHs
Survival of the Fittest obstacle race. Sign up for
the December 2 mudfest at Sydney Olympic
Park at mhsurvival.com.au.
 I.N.O.X. CARBON #241776

LIFE IS YOUR ADVENTURE

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Hugh Jackman and
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The new TimeWalker Chronograph is inspired
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Crafted for New Heights.

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