Mens Fitness Australian January 2017

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GY M
Musashi Shred and Burn is not to be used as a sole source of nutrition and should be used in
conjunction with an appropriate physical training or exercise program.
Available in prescription.
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jan.
27
Time to drop
in on her wave
69
The briny
thrills of ocean
swimming
82
Paleos juicy
pros and cons
Breakthroughs
Game Changers
38 Protein power
19 News
27 Sexpectations
More exercise = bigger

bank account balance
Complacency in the
sack is the enemy
Roasting a top turkey
20 Nurtrition
28 Lifting large
Eat Paleo for a top

ticker and better health
How to use dropsets

to bulk up fast
Looking super-sharp
outside the gym
22 Fitness
30 Go hard core
Work out to protect

yourself against stress
Landmine twists will

stabilise your centre
24 Health
32 Lose it
Why ditching porn will

improve your sex life
40 Grooming
42 Gaming
Super Mario Run will
spark up your commute
44 Mix it up
Create your own

Avoid putting on weight custom party punch
over Christmas
34 Train right
Make your holiday
workout plan work
46 Trail running
Features
Aussie star Majell

Backhausens tips
52 Cover story
74 Blues-busting
Aussie Hollywood actor

Jai Courtneys amazing
transformations
The tools for dealing

with mild depression,
aka dysthymia
56 Max your T
79 Pick your diet
How to ramp up
testosterone and
build more muscle
Dairy-free, low-carb,
Paleo, vegan, sugarfree... which is for you?
63 Bali blast
86 Build a home gym
MFs Ash Gray tests out

a Bintang-free tness
retreat and survives!
We select the best

value-gear for a garage-,
outdoor- or office-gym
69 Ocean
swimming
94 Xmas gift guide
36 Inspiration
Melburnian CEO drops
to 11% body fat
115
BUILD
MONSTER
TRICEPS
The ultimate guide

to mixing it with the
shes this summer
Presents you really want
100 Salad days

Who said you dont win
friends with salad?
jan.
22
Blast muscle and

blast stress
100
Tasty salads
that dont suck
56
Feel your
testosterone rising?
The Body Book
Regulars
107 Glove up
10 View from the top
How high intensity

boxing can shrink guts
12 Ask Mens Fitness
108 Attack your fat
16 Hot shot
A hardcore workout
that will melt lard
32 The Coach
112 Cardio expert
126 Scoreboard
Build explosive running

power now
129 Subscriptions
14 Training diary
48 Learn it
115 Get strong
ON THE COVER
Leave heavy lifts to last

and reap the benefits
Jai Courtney
121 Chow down

Healthy Chrissie fare
124 Kettlebell plan

Swing your way to
speedy muscle growth
130 The Cooldown

Sydney Sixers allrounder
Moises Henriques on
smashing last-ball sixes
R A N DA L L S L AV I N / G E T T Y
94
AWESOME
CHRISSIE
PRESENTS
V IE W FRO M T HE T O P
Ho, Ho, Ho
ts Christmas time, and were

supposed to counsel on the dangers
of the festive season, warn you about
over-indulgence and alert you to the
calories in rum balls and pudding.
But you know what? If youve trained hard
all year, if youve watched your diet and kept
alcohol intake low, then have a few days off if
you want to. Life is short and getting shorter
every year, so make the most of it. Have a
champagne and orange at 6am, grab several
handfuls of chocolate nuts and eat so much
Christmas lunch you have a massive food
hangover and need a nanna nap.
Play backyard cricket, drink from the hose
and do a bomb in the pool. Drink beer so
ice-cold it gives you a headache then eat your
weight in prawns. Make sure you kiss your
kids (or nephews and nieces) and tell your
best dad jokes wearing your new socks and
jocks. Dont forget to tell your mum, dad,
wife, siblings and even your weird uncle
how much you love and appreciate them.
In short, have a very, very merry Christmas
from all the team at Mens Fitness.
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GY M
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MENS FITNESS
JANUARY 2017
EDITORIAL
Editor Todd Cole

[email protected]
Associate Editor Ashley Gray
ART
Art Director Tania Simanowsky
SUBSCRIPTIONS
Subscriptions Manager Julie Hughes
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CONGRATULATIONS TO POWERBREATHER ATHLETE
JAN FRODENO
ON WINNING THE KONA IRONMAN WORLD

CHAMPIONSHIP...AGAIN!
The Powerbreather is the innovative sports tool for triathletes who want to to
develop their swimming technique and fully focus on arm and leg work, for
perfect propulsion and position in the water. The Powerbreather also strengthens
endurance and respiratory muscles, which increase performance in all three
triathlon disciplines.
With the Powerbreather there is no oscillation breathing, which reduces oxygen
intake and performance when using conventional snorkels. Thanks to the Ameo
Fresh Air System, the body is constantly supplied with the maximum amount
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Whether it is used for style optimization, efciency improvement, endurance
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WWW.POWERBREATHER.COM.AU
Wise up
Send your questions to [email protected]
Ask Mens Fitness

Is lifting on an empty
stomach a bad idea? I
Q
forget to eat breakfast now
and then does it matter?
I sit in an office chair

all day long and the
inactivity is causing me
to put on weight? How can
I combat it?
Try the 2/58 method.

According to a University
of Utah School of Medicine
study, getting up and walking
for at least two minutes every
hour can lower your risk of
early death by 33%. The
author of the study, Dr
Srinivasan Beddhu, said:
When getting up, try
light-intensity activities
like casual walking or going
up stairs. You can also
incorporate more physicial
activity into the other 58
minutes. Instead of drinking
water out of a huge bottle at
your desk, use a small glass
and refill it often; take the long
route to the copier; get coffee
from across the street, not the
kitchen; walk downstairs and
back; and use the toilet at the
far end of your work area.
12
MENS FITNESS
JANUARY 2017
Dead cow power.

Red meat can build
muscle, but too
much reduces life
expectancy.
So is red meat
really going to
kill me?
Red meat is an excellent source of protein and iron, says dietitian Helen
West. However, while moderate amounts of lean red meat have been
shown to be fine to include in your diet, she adds, eating lots of it has been
associated with shorter life spans, so best to stick to three to four times
a week. A 2012 study published in the American Journal of Clinical Nutrition
found that people who incorporated lean beef into their diet experienced a
10 per cent reduction in their LDL (bad) cholesterol. And not all meat is
created equal. Theres now strong evidence that eating large amounts
of processed meats can be quite harmful, she says, because of the
potentially cancer-causing nitrites and nitrates they contain, and
should be limited to a card-deck-size portion once or twice a week.
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Its not going to hurt your gains,

as long as you arent eating
two breakfasts worth of food
for lunch and are generally
eating healthy otherwise,
says Melody Schoenfeld,
a nutrition specialist.
Schoenfeld, who confesses
to almost always lifting in a
fasted state because of her
schedule, says she hasnt seen
any drop-off. If it works for you,
keep doing what youre doing.
In terms of research, she
points to a 2013 study by the
Journal of the International
Society of Sports Nutrition on
bodybuilders who were fasting
for Ramadan and found that
fasted training did not affect
body mass or composition.
And another study noted
that heavy lifting in a fasted
state seems to increase the
muscle-building response to
a post-training meal including
carbs, protein and leucine.
Fasted training is probably
not going to hurt you and
might have some benefit,
says Schoenfeld.
GET IN TOUCH
Post your fitness questions.
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Training diary
RUNS
January 15
Cadbury Marathon
Where: Claremont,
Tasmania
What: Take your
pick of a 42km,
21km, 10km or 5km
run. All nishers will
receive a Cadbury
bag and chocolate for
participating.
Contact: cadbury
marathon.com.au
February 26
Latrobe Health
Centre River Run
Where: Geelong, Vic
What: Bust a new
PB over 5km or 10km
on this at and fast
course alongside the
picturesque Barwon
River. Great for
beginners.
Contact: pbevents.
com.au
March 4-5
Baw Baw Trail
Run Festival
Where: Mount Baw
Baw, VIC
What: Celebrate the
trail-running lifestyle with
your choice of 44km,
21km or 12km races.
Theres also a 3km run
for novices/slackers.
Contact:
mountbawbaw.com.au/
RIDES
January 28
Audax Alpine
Classic
Where: Bright, Vic
What: There are
nine distances, ranging
from the 320km
Ultimate, which
includes 5,500m of
climbing, to the 60km
Mount Beauty.
Contact: alpine
classic.com.au
January 25
Lake Hume Cycle
Challenge
Where: Lake
Hume, NSW
What: Saddle up for
one of 5 km, 10 km, 25km,
44 km, 90 km or 143 km
rides around Lake Hume
and the parklands of
Albury-Wodonga.
Contact: lakehume
cyclechallenge.com.au/
March 21-25
2016 Hawaiian
Ride for Youth
Where: Albany, WA
What: Held over
4 days, riders
travel from Albany
or Geraldton to Perth
covering over 700km
to raise money for
Youth Focus.
Contact: rideforyouth.
com.au
TRIATHLONS
MONTHS
AWAY
January 26
Australia Day
Triathlon
Where: Perth
What: Make it
your patriotic duty
to lace up for Novice
or Sprint triathlons,
or test your
mettle in a kickarse duathlon.
Contact: allbar
none.com
February 17-19
Big Husky
Triathlon Festival
Where: Huskisson,
NSW
What: Set on the
shores of Jervis Bay
Marine Park, the long
course is a 2km swim,
83km bike ride and
20km run.
Contact: eliteenergy.
com.au
SWIMS
MONTHS
AWAY
January 8
Newport Pool to
Peak Ocean Swim
Where: Sydney
What: Swim with
the shes and other
sea creatures over
800m or 2km at
one of Sydneys
famous northern
beaches.
Contact: newport
surfclub.com.au
February 11-12
Busselton Jetty
swim
Where: Busselton, WA
What: The 21st staging
of this iconic event: a
3.6km swim around the
Busselton Jetty. Solos
and relay teams of two
and four can also enter.
Contact:
busseltonjettyswim.
org.au
March 18
St Kilda Mile Ocean
Swim
Where: Melbourne,
VIC
What: Includes a
3.8km swim as well as
the iconic mile (1.61km)
at one of Australias
most popular beaches.
Contact:
worldseriesswims.
com.au/
ADVENTURE
MONTH
AWAY
January 7
Adventurethon
Albany
Where: Albany, WA
What: Cop your ll
of natural beauty
and Aussie military
history as you kayak,
mountain bike and run
off-road in gruelling
summer heat.
Contact: adventure
thon.com.au
February 18-19
Obstasplash
Where: Brisbane
What: Ditch the
mud and get seriously
wet instead. Go
crazy over 3-5km
of at grassland
with a mixture of wet
and dry inatable
obstacles.
Contact: obstasplash.
com
March 4-5
Operation Black
Hawk
Where: Canberra
What: The 7km
obstacle course/mud
run is designed by exservicemen, and based
on actual battleeld
scenarios. Ten-shun!
Contact:
operationblackhawk.
com
March 12
Mooloolaba
Triathlon Festival
Where: Mooloolaba,
QLD
What: Soak up the
beauty of the Sunshine
Coast while testing your
tness over a 1.5km
swim, 40km bike and
10km run.
Contact:
ap.ironman.com/
Got an event in your state that MF readers can train for in 2017? Email details to [email protected] with a couple of good action photos.
14
MENS FITNESS
JANUARY 2017
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Occasionally due to unforeseen circumstances beyond rebels control, some items may not be available.
Hot shot
Bad air day

Some guys will do anything for a good view. Recently, pro climber Jamie
Jimbo Smith clambered up the face of Cape Towns Table Mountain to
survey the vista. Using nothing but rope and hooks, the gravity-hating Saffa
scaled the 1,085m lump of rock without shedding blood or bone. But there
were moments of sheer, unadulterated terror along the way. This segment
of the mountain is called, somewhat unnervingly, Jeopardy Wall. Smith is
in mid-fall, that heart-palpitatingly-long couple of seconds where you wish
you hadnt skimped on quality hooks. The photographer Micky Wiswedel
put his plight into perspective: That moment of the climb is the crux of the
entire route and there was always a chance that Jimbo would fall, he
explained. The image captures what happens if you dont manage to stick
that hold. But Jimbo was so high up, the safety mechanism kicked in before
he headbutted the scree at speed. Lucky bugger.
16
MENS FITNESS
JANUARY 2017
Red Bull content pool
JANUARY 2016
MENS FITNESS
17
A fresh take
on an icon.
New styles out now at blundstone.com.au

@blundstone
@BlundstoneAU
facebook.com/BlundstoneAU
Hard-hitting news from the cutting edge of modern research
Edited by Nina Combs
Breakthroughs
Want$2,500?Getjumping!
Next time you

have to decide
between lounging
on the couch with
a schooner of VB
or getting your
arse to the gym,
pick the gym and
your bank account
will thank you.
A huge study of
25,000-plus people
found that the
exercise equivalent
of getting out for
a 30-minute walk
five days a week
is all you need to
see a savings of as
much as thousands
of dollars a year in
health-care costs.
Researchers
in the study, in
the Journal of the
American Heart
Association, pored
over a trove of data
with questions
about things like
subjects insurance
coverage,
prescription costs,
doctor or hospital
visits, out-ofpocket spending
and diagnosed
illnesses. It also
covered lifestyle
subjects, including
income, education
and smoking
habits, as well as
the amount of
physical activity,
and how often it
involves moderate
or vigorous
exercise. This data
was all compared
with the incidence
of heart disease.
Their conclusion:
Those who worked
out moderately
for at least 150
minutes a week
ended up saving
$2,500 in annual
health- care
P e t e r Ya n g
Doing even moderate

workouts can save you big
bucks in health-care costs.
costs related to
cardiovascular
disease compared
to those who didnt.
So, keep moving
more and get your
wallet fatter (and
your waistline
slimmer).
ADAM BIBLE
Nutrition
Breakthroughs
West is worst
Studies show
how unhealthy the
typical Western
dietlow in fruits
and vegies, high
in saturated and
trans fats and salt
can be, linking
it to liver damage,
colon cancer, and
heart disease. Now
a review of data in
the Journal of the
American College of
Nutrition has linked
it with a higher risk
of Alzheimers.
To upgrade your
diet, eat at least
five fresh fruits
and vegetables
a day, get more
whole grains, up
lean proteins,
and swap sat fats
for mono and
polyunsaturated.
Sunflower oil
good; stress,
not so much
20
MENS FITNESS
A new study has

cast doubt on the
accuracy of the
glycemic index (GI).
The GI is a
commonly used
rating scale for
how foods affect
blood sugar too
low on the scale,
and you may
feel hungry and
lethargic; too high,
and your pancreas
will secrete more
insulin, prompting
the excess sugar to
be stored as fat.
But when
scientists at
Tufts Uni in the US
tested 63 adults
for six weeks, they
found that when
subjects ate the
same foods at
regular times, their
blood glucose still
varied by up to 20%.
An even bigger
variation was seen
when the same
food was eaten at
the same time by
different people.
Caveman cravings.
Eating like a
Neanderthal could
strengthen
your heart.
Paleo may
protect the heart
We now know
Sugar
industry cant
be trusted
Sugar drama.
The sweet stuff, not
fat, is the ingredient
you need to watch
out for.
JANUARY 2017
that too much

sugar in your diet
is responsible for a
bunch of maladies,
but it wasnt too
long ago that fat
was to blame.
Recent sleuthing
from California Uni
found that sugar
escaped scrutiny
for so long because
of some studies
published in the
60s by two Harvard
nutritionists.
Their research
paid for by the
sugar industry put
fat and cholesterol
in food on the hook
as major drivers of
heart disease, while
pulling the focus
from sugar.
Those Paleo preachers might

be right after all. A study from
Chatham and Houston Unis in the
US showed that those who followed
the diet which limits foods to those
early man ate, like meat, fish, fruit
and vegies for eight weeks lowered
their levels of a biomarker that
predicts heart attack risk.
Researchers had eight people
who normally ate a typical Western
diet high in processed foods switch
to eating as much of the caveman
food as they wanted. At the end
of the study, participants had
increased their interleukin-10, an
immune molecule that tamps down
inflammation that can lead to ticker
trouble, by 35%.
Bonus: They also lost weight,
since the filling diet helped
them eat 22% fewer calories and
44% fewer grams of carbs.
From top: Claire Benoist; Lew Rober tson/Get t y
Switching up
your diet and
making the change
from a diet full of
saturated fat to
healthier oils like
olive and sunflower
is a good way to
manage your
weight, but a new
study from Ohio
State Uni found
that even if you
do eat better oils,
extra stress in your
life can cancel out
those gains.
Stress
which causes
inflammation,
which can up your
risk of disease
like diabetes and
arthritis caused
an increase in
the markers of
inflammation in
healthy fat eaters,
bringing it up to
a similar level as
a group who ate
a diet full of high
saturated fat.
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Fitness
Breakthroughs
OUT OF
CONDITION
GUYS WHO
DONT WORK
OUT ARE
PRONE TO
HIGHER
LEVELS OF
STRESS.
CrossFit:
Give it a rest
Balls-to-thewall workout cult
CrossFit has had its
share of controversy
since being founded
in 2000 mainly
the fact that the
intense multijoint
exercises that are
its bread and butter
may raise injury
rates. Now its on the
ropes for hampering
the immune
system. Research
in Frontiers in
Physiology tested
how CrossFits highintensity exercise
attack affects the
body, and found that
subjects who did two
CrossFit workouts
including Olympic
lifts, gymnastics
moves and
endurance training
on consecutive
days had signs of
suppressed immune
function afterward.
Muscle power wasnt
affected, but to stay
healthy, take a page
from traditional
lifting and rest a day
between workouts.
Exercisemore,stressless
Too slammed to train? Think again. If youre working a high-pressure job

which leaves you shattered at the end of the day, you need to make time to hit
the gym. Why? Because it will decrease the amount of stress you feel and enable
you to better cope with it. Thats the takeout from a new study published in Medicine
andScienceinSportsandExercise. The study focused on the cardio fitness of 197
male and female professional workers. It found subjects who were out of shape
were more prone to stress and its physical manifestations such as high blood
pressure and heart disease. They also displayed stress symptoms earlier. Study
author Markus Gerber said: These findings are significant because it is precisely
when people are stressed that they tend to engage in physical activity less often.
How to live
longer? Ask
this tracker!
Lapsed lifters
love to crow
about how right
Muscle
now! they could
Memory?
hit the gym and
Fuggedaboutit.
toss up massive
weight because
they have superior muscle memory. Not so,
says a new study in PLOS Genetics: It found
that the muscles of sedentary people who
trained for three months showed positive
genetic changes, and then after taking
nine months off those changes were gone,
suggesting effects of exercise dont stick
with muscles for long.
22
MENS FITNESS
JANUARY 2017
If youre in the
market for a few
more years on earth,
it may be time to
wise up on trackers.
Heres why: One of
the hurdles to using
a tracker is that its
sometimes difficult
to know what the
goals its setting for
you really mean for
PAI now, die later. The Mio
tracker, with PAI tech, tells you
exactly what to do fitness-wise
to keep disease at bay.
your health. Get 150

minutes of exercise
a week or 10,000
steps a day is hard
to quantify what is
that getting you?
But a new fitness
tracker from Mio
(mio global.com)
called the Slice uses
a simple, meaningful
activity tracking
score called Personal
Activity Intelligence
(PAI) that gives
you an easy-tounderstand number
to hit to meet your
fitness goals.
Just keep your
daily PAI score
above 100 over a

seven-day period,
says a Norwegian
University of Science
and Technology
study, and you can
reduce your risk
of heart disease
the leading cause
of early death in
Australia by up
to 23%.
Youll also lower
your odds of dying
from all other causes
by close to 17%, no
matter your age
or what other
risk factors you
have, like smoking
or being overweight.
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Health
Breakthroughs
Fitness selfies
stroke big egos
ARE YOU A
YOUNG GUY
WITH ERECTILE
PROBLEMS?
DITCH THE PORN!
Youhaveto give itup

togetitup
Do you have friends

who constantly update
their Facebook status
with muscle pics
and how many sets
of burpees theyve
done? Well, scientists
at Brunel University
London have something
they want to say
to them:
Youre a bunch of
bloody narcissists!
The researchers
gave personality
surveys to 555
Facebook users, 57%
of whom were on
their account about
2 hours a day. Then,
using the subjects
status-update topics,
they determined
their personality
characteristics and
made some interesting
discoveries.
For example: Users
identified as extroverts
were more likely to
update their status with
their social activities.
Those who showed
openness favoured
intellectual topics.
And those who lacked
self-esteem regularly
posted about romantic
partners.
But those classified
as narcissists? They
swamped their sites
with shots and news
about workout routines
and diets.
Thats not to say you
cant share proof of a
new bench PR or your
first muscle-up. But
those glamour shots?
Step away from the
mirror, man.
Men under the age of 40 account for 25% of all erectile dysfunction patients and the number is rising and
now it looks like porn may be the problem. A new BBC documentary, Brought Up on Porn, which blames this
increase squarely on Internet pornography, reports on the work of Angela Gregory, a psychosexual therapist at
the Chandos Clinic at Nottingham Uni Hospital in Britain. While the erectile difficulties of Gregorys older patients
are mostly due to health issues, she concludes, her younger patients erection problems are caused by their
pornography and masturbatory habits which, she says, are desensitising young men to the point where normal sex
with their partner leaves them unable to become stimulated. In addition, Gregory found that porn watchers were left
increasingly unsatisfied with the pornography they watched, which often led them to view increasingly more
extreme and graphic types of porn. The good news, Gregory reports, is that most patients can be cured of their
erectile dysfunction in just a couple of months, without the use of drugs. The bad news is, the porns really gotta go.
Feeling slow and

stupid? You may
just need to get
more sleep.
Researchers
at the Uni of
Liege, Belgium,
kept 33 healthy
young volunteers
sleepless for 42
hours while MRIs
monitored their
brain activity and
levels of melatonin
(the body clock
hormone). Afterward,
subjects were given
cognition tests while
their reaction time
and memory abilities
were monitored.
Result: The
longer the sleepless
period, the more
difficulty the
subject had with
concentration and
problem solving and
the more sluggish
they became.
24
JANUARY 2017
Skimping on
sleep is stupid
MENS FITNESS
Elie Eid is an MF hero. When he found out
True grit. Elie Eid

and his son, DMT
sufferer Emilio.
10 years ago his son Emilio had Duchenne

Muscular Dystrophy (DMT), he refused to accept
the gloomy diagnosis. The disease affects one
Man on
in 3,500 boys, destroying their muscles and
a mission
killing them by the age of 30.
But Sydneysider Elie vowed he would do
everything in his power to save his sons life. He set up Save Our Sons
(SOS), a fundraising charity to speed up the pace of clinical trials for new
drugs crucial to nding a cure. Already nurses are being installed in every
state to deal with DMT, and stand-up wheelchairs and breathing machines
made available to sufferers. As well, life expectancy has increased from 19
in 1990 to 30. But its a cure Elie dreams of. Within 10 years Id be shocked if
we dont have one, he says. If I can save Emilio, all our sons will be saved.
To make a contribution, go to saveoursons.org.au, or eat at Ribs & Burgers,
which will donate a percentage of December chicken rib sales to SOS.
P r o p s t y l i n g b y A n g e l a C a m p o s / S t o c k l a n d M a r t e l ; S l e e p : M a r i u s B u g g e : S e l f i e : P e t e r Z e l e i / G e t t y/ K i t t y B e a l e
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GameChangers
Great
Sexpectations
Thebelieftheresonesingular
humanintrinsicallyandwholly
T
compatibletoyouandyoualone
(andviceversa)isniceintheory.
Butthinkingyoureinarelationshipwith
yoursoulmatecouldbehinderingyou
frommaintainingasexlifeyoureout-ofyour-mindcrazyaboutinthelongterm,
accordingtonewresearchfromthe
UniversityofToronto.Inthestudy,
publishedintheJournalofPersonalityand
SocialPsychology,researchersquestioned
1,900menandwomenabouttheirsex
lives.Theyfoundthatwhenyoufinda
soulmate,oddsaregoodyoustoptrying
andjustexpectsexualsatisfaction
andexcellence.Butthissexpectation,
theauthorssay,canundermineyour
relationship.Instead,theyurgeyou
tofocusonsexualgrowthand
experimentationasawayofkeeping
things interesting between the sheets.
JANUARY 2017
MENS FITNESS
27
Game Changers
Lift smart
Drop
down to
bulk up
Most exercises youll do to
gain muscle wont work but dropsets are
a sure bet. Heres how to use them.
By Sean Hyson
Photographs by Marius Bugge
28
MENS FITNESS
JANUARY 2017
Brad Swonetz
Well let you in on a little secret about training for muscle growth: Most of the old-school techniques youve seen bros doing in
the gym your whole life have little to no science behind them. They were made up on the fly by lifting enthusiasts not trained
experts and passed from generation to generation until they were universally accepted as unwritten rules. The truth is, more often
than not, methods like heavy negatives, forced reps, and cheating could potentially lead to injury without the benefit of any muscle
growth, which depends on consistent basic movements and perfect form. But theres one time-honoured technique that isnt outdated:
dropsets, which have earned our seal of approval. Not only do the best trainers in the world consider them a workout mainstay, but new
research has now confirmed their effectiveness. Get ready to reap big gains with this oft-embraced, muscle-building exercise.
S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M e l i s s a D e z a r a t e / E x c l u s i v e A r t i s t s u s i n g O r i b e ; F i t n e s s Te c h : C a i t l i n Yu h a s
Adding dropsets
will allow you to
push your muscles to
the brink of failure.
The dropset,
explained
There are two
types of dropsets
conventional
and mechanical
advantage, says
Jim Smith, the
co-creator of
Strength: Barbell
Training Essentials
(dieselsc.com).
In the conventional
dropset, you do a
heavy set to one or
two reps shy of failure,
then immediately
reduce the load (grab
lighter dumbbells,
move the pin in the
weight stack, or slide a
few plates off the bar)
by 10% or more and
do as many reps as
possible.
In the mechanical
advantage model,
says Smith, you
change the angle,
exercise, implement
or tempo to make
the work easier. For
instance, switch from
an incline bench press
to a flat press; swap
dumbbell presses for
pushups; change out a
barbell for dumbbells;
or modify a fullrange-of-motion rep
to a static hold.
The goal: to find
a way to continue
training the target
muscles past the
point where theyd
normally give out,
which heightens the
stimulus they get.
Dropsets are used
to create massive
muscular and
metabolic stress,
says Smith. In short,
THE SPIN
MASTER
xxxxxxxxxxx
OUR HOT
H E A LT H E X P E R T
JEN BARNET
S O LV E S YO U R
W O R KO U T WO E S
SAMPLE
DROPSETS
Note: Because
dropsets require
quick weight
changes and
different equipment,
its best to perform
them with a partner
or plan them out
beforehand.
CONVENTIONAL
DROPSET
Bench Press
5 sets of 5 reps
On your last
set, perform 5
reps, then reduce
the weight 10%
and immediately
continue doing
as many reps
as possible.
Be aware that t he
Drop it! Be sure

to decrease the
weight by at least
10% before cranking
out extra reps.
they make you bust

your arse but they
build muscle.
You should do one
drop if youre new
to the technique, and
build up to multiple
sets with drops on
each one over time.
Be careful, though:
Because dropsets
push you to the
brink, theyre
draining. The more
you do, the more
challenging they
make it to maintain
proper form, and the
harder they are to
recover from.
Real-worldresults
Lest you think
that dropsets like
so many other
bodybuilding
techniquesare
only a good idea
on paper, consider
a report published
just this past May
in the Biologyof
Sport the research
that compared
conventional dropsets
with standard weight
training.
In the study, one
group of students
performed an exercise
circuit one time
through, dropsetting
each lift twice that is,
they did a set, reduced
the weight to get a
few more reps, then
reduced again for
more reps. The other
group did the same
Whats the best

daily stretch I
should be doing?
And when should
I be doing it?
circuit three times

without dropsets.
After 10 weeks, the
dropsetters increased
their strength on calf
raises, curls, and leg
curls, though strength
gains across the
board were the same
for the majority of the
other exercises for
both groups.
Bear in mind that
because dropsets
are brief extensions
of regular sets, they
make for faster
workouts. That
means youre actually
achieving better gains
in less time by adding
dropsets to the end of
each lift rather than
simply repeating the
overall workout.
BY ADDING
DROPSETS TO
YOUR WORKOUT,
YOU CAN
BUILD MORE
MUSCLE
BUT WITH LESS
GYM TIME.
amount of weight
you need to drop
on conventional
dropsets will vary.
If your main sets are
heavy (58 reps),
your first drop may
be about 10%. But if
youre doing 10 reps,
you may need to drop
by 25% or more. Aim
for at least 38 reps
on each dropset.
MECHANICAL
A D VA N TA G E
DROPSET
Squat
3 sets of 58 reps
On each set,
perform 58 reps
with a heavier
weight, then go to
goblet squats with
moderate weight
for as many reps as
possible, but saving
one in the tank.
Do as many bodyweight lunges as
possible.
t the end of my classes, I always make sure my clients stretch

but Im also adamant that they stretch during the week. The
best time to stretch is in the morning; youve been sleeping and
your body hasnt been active for hours, so if you take a few
moments to stretch out your muscles, youll feel amazing for the rest of
the day. I have two favourite types of stretching and they dont require a
yoga studio or Pilates membership. 1) Position your glutes on a foam roller
and, while lying on the floor, slide one leg at a time slowly down to your
calf and back; and 2) sit against a wall in a butterfly position on the floor.
Place elbows on knees and stretch for 20 seconds, release, then try to
go deeper for the next stretch. This will open up your hip flexors and relax
those tightened muscles. This all takes work, but if you want to achieve the
best results, your body needs to maintain a healthy level of elasticity.
JANUARY 2017
MENS FITNESS
29
Game Changers
Elevate your game
Go hard
core
Use landmine twists to stabilise your centre.
Trend alert!
Should you
switch to
switchel?
Forget kombucha,
the newest DIY
health-drink craze
is switchel.
A tartly refreshing
blend of water,
maple syrup, ginger
and apple cider
vinegar, switchel
was invented by
heaps sweaty Amish
farmers desperate
to stave off
the effects of
dehydration after
working in the
fields. The vinegar
has probiotics, and
the syrup is one of
natures healthier
sweeteners. (It
wont send your
blood sugar
through the roof.)
Its also jammed
with potassiumrich electrolytes.
Get it in to you!
By Sean Hyson
If you want to paddle a kayak upstream, hit a

punching bag with force or even ensure you dont
slouch at your desk, you need to build rotational
strength, which is defined as your cores ability to twist
your upper body with consistent force.
The core is the bodys great stabiliser, and landmine
twists engage the entirety of the muscle and tone the
obliques, which are crucial to protecting your lower
back and spine. Here, trainer Peter Park explains how to
implement landmine twists in a workout session.
How to Do It
Start off slowly.
While professional
athletes typically
handle two 20kg
plates, a beginner
or anyone who
isnt capable of
bowling a cricket
ball at 150km/h or
smashing that same
ball over a 70m-long
boundary should
first use a 5kg plate
and increase the
weight as he goes.
THE DIET
DOCTOR
Trainer Moodi
Dennaoui answers
1 Load a bar in
your gyms landmine
unit (or, if one
doesnt exist,
wedge the bar into
a corner with a
towel around the
end to prevent any
slippage). Grasp the
opposite end of the
bar with both hands,
with a stance that
is perpendicular to
the bar, your feet
shoulder-width
3 Repeat, twisting
to the other side.
You should perform
between four sets of
5 to 7 reps.
WHOLE FOODS
Im slimming down by counting calories but Im

unsure of the downsides. Is there any risk?
What is your advice on counting nutrients? Is it

a healthy way to strip fat?
M A R K , P E RT H
RYA N , H O B A RT
JANUARY 2017
who starts on a lowcalorie diet at 100kg with

20kg of body fat (20%).
If he is unaware of
macronutrients (protein,
carbs, fats) and
micronutrients (vitamins,
minerals), he may drop to
80kg and carry 16kg of
body fat. It sounds like he
has done well, but a 20kg
weight-drop and a 4kg
loss in body fat means he
is still carrying 20% body
fat. My advice is to start
counting nutrients as
well. [See next question.]
IF YOU LOSE
WEIGHT BUT
YOUR BODYFAT
PERCENTAGE IS
STILL THE SAME,
YOUR BODY
COMPOSITION
WONT CHANGE
EITHER.
Yes, because it
encourages people to
learn and educate
themselves more about
what they are eating as
opposed to following a
protocol of numbers. Just
because something is low
in calories, does not mean
it is good for you. And just
because a food is a little
high in calories does not
mean its bad for you.
But it may need to be
consumed in moderation,
as is the case with fattier
avocados, nuts, coconut
oil, etc. The best advice

I can give is to eat
whole foods. if a
food contains a list of
ingredients the length of
your arm Id question
whether it is good for you.
Real food doesnt have an
ingredient list. An apple
is an apple. Full stop.
No ingredients. Most
packaged foods are not
even food in my opinion.
If you have to eat
them, closely read
the ingredients list on
the label.
Switchel: Aaron Conway
risks. First, because you

are in caloric deficit, you
have to ensure youre
eating the rights foods
and not creating any
nutritional deficiencies.
The second potential
problem concerns body
composition. How the
calories are broken down
from a macro and
micronutrient
perspective will
determine your overall
achievements. For
example, consider a guy
MENS FITNESS
2 As you pivot with

your right foot, twist
your torso to the left,
then explode back to
a neutral position.
DOWN WITH THE COUNT
There are two main
30
apart, and arms

extended.
Game Changers
Motivation
Brain training.
Tips from shrinks
to make holiday
binges a memory.
The Coach
He wont cop bullshit from anyone!
A DADS DUTY
Coach, my daughter is 13 and into make-up and

social media. She doesnt do any sport and eats
crap food. She has a ne physique now, but I
want to get her into tness and nutrition so she
knows how to control her health and weight later
on in life. But I dont know where to start. What
would you recommend? M I K E , SY D N E Y
Tough one. A teenage

girl is one of natures
most insular creatures.
Ideally, you should have
started earlier, but here
you are now. First off,
lead by example, if youre
not already. Eat well, and
explain why. Take charge
of the shopping so she
has no option. Encourage
her to exercise (walk the
dog) and sign both of you
up for fun exercise events
like the Colour Run,
promising her that the
instagram shots will be
Think
yourself thin
This holiday, beat your brain at its own game. By Adam Bible
The endT
of-year
holidays
can sabotage even
the best plans for
eating healthy.
Dont go it alone!
Call in the
big guns with
these mental
tips and tricks
cribbed from the
world of cognitive
behavioural
therapy
to help you safely
navigate even
the most calorieladen parties and
family feasts.
32
MENS FITNESS
EXCUSE
EXCUSE
EXCUSE
Screw it Ive blown it

with that piece of apple
pie, I might as well grab
a second.
Ill stop stuffing my

face soon, then hit the
gym hard tomorrow.
Everybody else at the

partys eating crap and
getting shit-faced
W H AT Y O U R B R A I N S D O I N G
Overly positive
fortune-telling
This wishful
thinking doesnt take
into account past
performance or likely
outcomes meaning,
you probably wont
stop... or put in that
extra-intense workout.
Justifying
Special occasions,
with their heaps of
opportunities to
overindulge, are prime
time for ratcheting up
reasons to stuff our
faces. A little binge isnt
horrible, but giving up
wont get you closer to
your weight-loss goals.
All-or-nothing
thinking
Youre seeing things in
strictly black and white:
If you make one mistake,
giving in to another
seems OK. Yet most
things in life fall in grey
zones and recognizing
that can be a diet
lifesaver.
HOW TO SWITCH IT OFF
Change your mindset

Say to yourself: Just
because Im not perfect
doesnt mean I should
give up. If Jason
Johannisen had quit
when down at halftime,
hed never have won this
years AFL flag. So think
of that slice as halftime,
and go pie-free after that.
JANUARY 2017
Get scientific
Go deep on yourself and
perform an experiment:
According to the
evidence aka, the five
mini Snickers wrappers
in my pocket my track
record for stopping while
Im ahead isnt great.
So why dont I do an
experiment and see if I
can push myself away
from the table?
Use absurd humour

Hey, why stop at just
thirds? I should just lie
on the couch and have a
constant stream of food
mainlined into my piehole
as I watch football and
burst! Remember the
Titanic? Howd that
whole no need to watch
for icebergs in the North
Atlantic turn out?
wicked. Youve still got a

few years and you will
have to work at it, but
done with patience,
understanding and love,
youll get through to her.
Its possibly the greatest
gift you can give a child.
ENCOURAGE
YOUR
DAUGHTER TO
EXERCISE AND
DO FUN EVENTS
LIKE THE
COLOUR RUN.
B AT T L E O N A N D R E A P T H E B E N E F I T S
Hey Coach, I got out of the military about six

months ago. I served for 12 years in the army
(special forces) and did some amazing things.
But I feel really lost in the civilian world. Im in a
city corporate job and my fellow employees are
back-stabbing snakes. Everyone is obsessed
with getting out of work, the value of their house
and moving up the ladder. I feel so out of place
and dont know what to do. Any advice?
A NDREW, PERTH
All right digger, listen

up. I was in exactly the
same position many
years ago, so I feel your
pain. Civilian life is a
shock after the military.
Honour, trust and
self-sacrifice are in short
supply in the civilian
world, but they do exist.
You probably wont find
them in the corporate
world, though. You need
to consider a new career
that encompasses the
values youve become

accustomed to.
Emergency services are
an obvious option, but
there are heaps of
others: adventure guide,
boat crew, commercial
diver, fitness industry,
etc. You could also beat
your own path and go
out on your own and
hire the type of people
you want to associate
with. Remember, who
dares wins.
Got something health- or fitness-related to ask The Coach? Email

your burning questions to [email protected].
Game Changers
Train right
Hit your
holidayhard
If you hit intervals hard

this December (and you
should), dont be too
busy for the requisite
five-minute cooldown.
Yes, December is the busiest and worst time of the year to squeeze in regular
workouts. Thats why you need to organise your goals in advance.
By Alwyn Cosgrove Photograph by Jorg Badura
The holidays. For a time of year

thats largely vacation, it sure
feels like a whole lot of work.
Factor in office functions, shopping trips,
errands for your mum, household chores,
and hours of watching the cricket with your
mates to say nothing of your decadent
diet and youre looking at the worst month
of the year for training. But the truth is,
you dont have to throw in the towel till Jan.
2. You just need to be extra diligent about
organising your reps amid the revelry and
other distractions. Thats why weve come
up with this, your definitive 30-day plan.
STEP 1
CALCULATE THE
NUMBER OF DAYS
PER WEEK YOU
CAN EXERCISE
Heres our
surefire formula:
Take the number
of days you
exercise each
week and multiply
it by four thats
the number of
workouts you do
in a less-hectic
month.
Now subtract the
number of parties
youll attend during
the holidays
researchers have
found that the
average adult
goes to more than
four throughout
December as well
as the number of
nights youll need
to shop postwork.
Divide that
number by four,
and youve got the
average number
of days youll
(realistically) be
34
MENS FITNESS
able to exercise.
So if you work out
four days a week,
have six big, cantmiss parties (youre
cool!), and need to
set aside two nights
for shopping, youre
looking at roughly
two days per week
of pure gym time.
Got it?
Finally, consider
the impact of social
commitments. The
late nights might
affect your sleep
cycle, throwing off
your traditional
morning workout
routine, so before
you commit to this
revised training
schedule, predict
how your body
will feel.
STEP 2
IDENTIFY THE
BEST DAYS FOR YOU
TO EXERCISE
Choose which
days of the week
present the best
opportunity to
JANUARY 2017
achieve your goals.

These are your
official training
days. For example, if
two of your parties
are on different
Thursdays, you
should eliminate
the subsequent
Fridays off the bat.
STEP 3
DETERMINE THE
LENGTH OF YOUR
WORKOUTS
Estimate the
minimum amount
of time youll need
to exercise on the
busiest of your
training days.
Lets say you
penciled in Monday,
Tuesday, and
Saturday. Maybe
you exercise
early in the
morning, which
isnt a problem on
Tuesdays but is an
issue on Saturdays.
Theres your
potential problem.
Since theres
always the chance
something could
unexpectedly
come up, base the
workouts on what
you do know: the
amount of time
during a typical
lunch hour, or
before work in the
morning. Start with
that total, subtract
whatever time
doesnt contribute
to your workout
(eg, getting to
the gym and
showering), and
whats left equals
the base exercise
time youll have to
achieve each days

workout.
If you have time
to spare, even better
you can always
exercise longer than
planned. But this
approach ensures
you have a concrete
minimum and gives
you the best chance
to follow a winning
game plan.
STEP 4
CHOOSE YOUR
MODE OF EXERCISE
You want a
combined program
thats two-thirds
weight training and
one-third cardio,
which is best during
the holidays. Why?
It ensures you
devote enough
time to each base
exercise.
If your week
includes three
training days, lift
weights two of the
days and perform
cardio on one, or do
both weights and
cardio on all three
days but dont
forget, your time in
the gym is precious.
Here, some
workout guidelines:
For lifting
Perform a full-body
workout at least
two days, and avoid
lifting on back-toback days. For each
workout, pair an
upper- and lowerbody exercise,
and alternate sets,
resting 30 seconds
between each.
Repeat until you
complete all the

planned sets.
Emphasise exercises that work
as much muscle on
each rep as possible.
For lower-body:
squats, deadlifts,
lunges and stepups.
For upper body:
presses (bench,
incline, shoulder),
rows and chinups.
And remember,
variety is key:
Alternate between
68 reps and 1215
reps each session.
For cardio
For continuous
cardio, head for
the treadmill,
stationary bike
and row machine,

and go further or
burn more calories
each session, so
youre constantly
challenging your
body to do a little
bit more.
If you do intervals,
run or cycle at your
top speed from start
to finish for one
minute, then slow
to an easy pace for
one minute. Thats
one round.
Do as many
rounds as you can,
making sure you
include enough
time for at least
a five-minute
cooldown.
STEP 5
PERSONALISE
YOUR PLAN
Once youve
designed a
program, youll
need to calculate
how much time
youre prepared
to allocate for
working out.
The weight workout
The amount of
A PROPERLY
PLANNED
WORKOUT
ROUTINE WILL
ALLEVIATE
A LOT OF YOUR
HOLIDAY
STRESS.
time youll spend

lifting will depend
on the number
of reps and the
speed at which
you perform the
movement, but on
average it takes
one minute to
perform one set of
one exercise. Add
in the 30-second
rest period, and that
one set takes 90
seconds.
So if you have 18
minutes to lift, you
can perform a total
of 12 sets. You could
do 12 sets of one
exercise, two sets
of six exercises, or
even one set of 12
exercises, but as a
general guideline,
aim for at least
two sets of each
exercise. This is the
best way to train as
many muscle fibres
as possible which,
of course, should be
your main goal.
The cardio workout
Cardio is a fair
bit easier to plan
for: Just subtract
the time you
have allotted to
your warmup,
cooldown and
weightlifting, and
use the remainder
to perform your
continuous cardio
or interval work.
Ask a Sports Scientist

Dr Emmanuel Stamatakis,
associate professor, University of Sydney
I work out a lot, but I also party

during the holidays, so I drink a
bit. There are so many conflicting reports about the dangers of
alcohol whats the lowdown?
If youre active you

exercise about 150 minutes
a week alcohol could have
a less-negative effect on
your long-term health risks
(premature death, cancer),
our latest study found.
Other research has shown
that cardio can protect
against liver damage from
alcohol, and may prevent or
even reverse brain damage
in drinkers.
So if you exercise enough
and eat and sleep well, a
bit of alcohol can be safe,
enjoyable and fun.
JANUARY 2017
MENS FITNESS
35
JAMES HANRAHAN
Game Changers
Inspiration
TALE OF THE SCALE
JAMES HANRAHAN
AGE: 49
LIVES:
MELBOURNE
HEIGHT: 183CM
WAS: 102KG, 25%
BODYFAT (APPROX)
NOW: 102KG,
11% BODYFAT
Workhard,
workoutharder
All work and no play made CEO James Hanrahan a sick boy, but ditching
processed foods and embracing Olympic lifting rejuvenated his health
and slashed his bodyfat to just 11%.
I have a
lot of CEO
mates
who run
companies, James
says, and they all
agree you have to put
your health first
you have to give
yourself at least an
hour a day.
Four years ago
the 49-year-old
Melburnian wasnt
giving himself
anything. His attention
was focused solely
on the new IT
support service
business hed started.
That meant wining
and dining prospective
clients seven nights a

week. He was eating
out all the time and
hitting the drink hard
to cope with the
stresses and strains.
The effect on his
health was disastrous.
In 12 months, he
went from a fit and
healthy 88kg to a fat
and depressed 102kg.
His waist expanded
from size 34 to 42. He
was so out of shape he
couldnt even reach
down to tie up his
shoelaces. At one work
function, the button on
his vest popped out
under the strain of his
floppy physique.
James had been

a representative
baseballer and always
looked after himself,
but now he was
experiencing chest
pains that not only
threatened the
continuing success of
his company, but also
his life. A visit to the
doctor confirmed his
worst fears.
He told me my
cholesterol and blood
pressure were through
the roof, and I was
borderline type-2
diabetic. It was D-day
for James and his
future. The first thing
he did to turn things
around was cut out

processed foods and
sugars. And where
previously hed quaffed
two bottles of wine
a night, he limited
himself to a couple of
glasses a week.
Healsohitthegym
after4pmeverydayfor
two hours of training.
But he wasnt skiving
off from work: In
between sets Id take
calls and emails so
that I was still running
things. It was an
ingenious solution
to the age-old
problem time-poor
businessmen have of
combininggymandjob.
On the floor, he
focused on Olympic
lifting in a way hed
never done before,
and the results were
phenomenal. Excess
weight dropped off
him thanks to the diet
changes but it was
being immediately
replaced by muscle.
His body was
converting fat to
muscle: a difficult
thing to achieve under
any circumstances.
James suspects it was
the heavy squats, and
deadlifts, which he
describes as the king
of all exercises,
that fired up such
spectacular growth.
Normally, it would
be a cause for alarm
that the numbers on
the scales werent
heading south, but
James wasnt fazed: he
knew the muscle he
was creating was

offsetting any drop
in weight. I ignore
scales. Everyone
should, he says. I
could see the changes.
I didnt need anything
to tell me what I could
already see.
Despite early
positive signs, his
transformation
journey still had its
rocky patches: When
you see how unfit
you are, it can be
demoralising, he says,
but once a routine was
established, things
slotted into place.
The effect on his
health and morale
was lifechanging:
he became more
confident, stronger and
energised. When you
own a business, James
runs a team of 38
people and 500
contractors, you are
the face of it. You cant
afford to be tired.
He still weighs
102kg, but its nearly
all muscle; his bodyfat
sits at a super-lean
11%. Its a stunning
transformation James
is rightly proud of.
And for that reason,
hes determined he
wont go back to the
way he was.
Pride keeps me
going, he says.
Theres nothing
wrong with feeling
pride about how
you look.
I can deadlift 230kg
and Im bigger and
stronger than 99% of
the guys who come
into the gym and Im
almost 50. I also walk
6km to work every
day. I love being fit
and strong.
Pride keeps me
going. Theres
nothing wrong with
feeling pride about
how you look.
If youve a story like James youd like to share, send an email to [email protected] with clear before and after photos (photos must be at least 1MB each).
36
MENS FITNESS
JANUARY 2017
WHEY PROTEIN ISOLATE (WPI)
100%
ED
QUALITY ASSUR ACK
B
OR YOUR MONEY
GUARANTEED
LF
LACTOSE FREE
GF
GLUTEN FREE
WF
WHEAT FREE
Game Changers
Fuel up
Eat This, Not That!
Hungry
for turkey
How to cook up the ultimate exercise-fuelling meat and be a fullblown culinary star at Christmas lunch.
Last month we talked about the many ways you can

use a cooked turkey and its leftovers to provide yourself
with protein-packed meals for the whole week. Because
its so chocka with muscle-building protein turkey
contains a whopping 30g per 100g serve its the perfect workout
food. But any tucker can become tedious if you dont know how to
cook and prepare it properly, and it ends up tasting ordinary on the
plate or in a sanga. Our turkey and brine recipes will ensure your
bird is succulent, tender and easy on the palate, so you dont reach
for the lunch box and grimace: Not friggin turkey again! You
could also use the recipe to roast a big bird for Chrissie. Now, that
would really impress your rellos!
Breast strips
Roasting the
perfect bird
Inghams turkey
breast strips give
time-poor guys an
easy alternative
to roasting their
own bird, enabling
them to wolf down
the protein needed
for lean muscle
construction.
What you have

to remember when
youre prepping a
turkey is that the
skin should be
completely dry
when you chuck it
in the oven. Why? It
will ensure a tasty,
crispy skin. So ditch
the oil or butter and
simply season it
with salt, pepper
and garlic if you
want to bump up
the taste.
Turkey packs
30g of protein
per 100g serve.
MAKES: 12 SERVINGS
MASTER CLASS
INGREDIENTS
Brine
your bird
Salt and pepper,

clove of garlic
Lean meats like

chicken, turkey
and pork tend to
dry out easily,
which is why they
benefit immensely
from a long soak in
flavoured liquid. A
standard brine (and
one that you can use
here) consists of 6
cups water, 2 cups
salt, and 2 cups
sugar. Add any other
flavour boosters you
want (garlic, herbs,
apple juice) and heat
to dissolve the salt/
sugar; cool, then add
the meat. Store in
the fridge for a few
hours or overnight.
38
MENS FITNESS
turkey (5-6kg)
INSTRUCTIONS
Preheat oven to 200.

Place turkey, breastside down, on a rack
in a big baking dish;
rub salt, pepper and
garlic over the skin.
Cover with foil, poke
holes in foil and roast
for 50 minutes. Turn
breast-side up; roast
until an instant-read
thermometer registers
75 in the breast and
85 in the thigh.
(Monitoring the
temperature will ensure
the bird is cooked all
the way through.) Let
rest for 30 minutes.
JANUARY 2017
Join Total Rush

and Mummu
Cycling to
Celebrate the
100th Giro dItalia
May 20-29th
Expressions of interest
and details go to
rushcyclingevents.cc
03 8609 7100
Game Changers
Grooming
Sculpted with love.
Is that hair gel, or
was someone very
happy to see her?
Styleit
likeapro
Take the advice of our leading male
grooming expert Jason Shankey to
look younger, smarter and sexier.
Whats missing from

most mens grooming
routine?
I think what most
guys could improve
is actually having
a routine a set
thing they do every
day. Guys often faff
around, use one
product one day
and another the
next. Your routine
shouldnt be timeconsuming, just five
or ten minutes.
Whats your top
tip for youngerlooking skin?
You can use topical
treatments such as
an exfoliator, which
is a bit like sandblasting your face.
You can also use acidbased treatments,
such as alphahydroxy acid, which
will take away the top
layer the most dead
layer and reveal
youthful-looking
skin underneath.
They are lowconcentrate products
so its not as scary
as it sounds!
Whats your top
date-night
grooming tip?
Use an astringent eye
drop to make your
eyes look brighter.
Go for a blue one that
contains witch hazel
blue is an opposing
colour to yellow on
the colour circle, and
this will contract the
blood vessels in your
eyes to make them
look whiter.
What product could
you currently not
live without?
Shorty the barber
A good-quality
shave cream the
best option to reduce
irritation. It needs
to be thick and
creamy to lubricate
the shave and
moisturise your skin.
Enlightened advice from grooming expert Shorty Maniace.

I like to keep
it simple: just
shampoo and no
conditioner for my
hair, soap but no
moisturiser for my
face. Anything else
seems girly. Am
I wrong?
MF CHISTMAS GROOMING GUIDE
TIM, SYDNEY
Lqd Gift Pack
Wahl Traditional
Barbers Razor
Uppercut Deluxe
Pocket Kit
and shaving cream along

with wash, scrub and
aftershave, so you look
your best for Christmas
lunch at the rellos.
$230, lqd.com.au
Make sure youre
Travel in style
smooth-faced for New

Years eve action with
the ultimate old-school
straight razor.
wahlglobal.com
with four hair-styling

products plus a handy
tortoise-shell flick
comb. $50
luppercutdeluxe.com
40
JANUARY 2017
Includes moisturiser
MENS FITNESS
Yes. If youre like most

men and give a fuck
about keeping your
hair, wash and
condition it and quit
trying to be so macho.
Its two freaking
steps! Shampoo,
condition. If you use
just shampoo, you
take away the hairs
oils and dry out your
scalp, and your
sebaceous gland just
stops working and
says, Fuck you,
buddy, Im not going

to compensate for
your stupidity! so
you get dandruff.
Or it produces way
too much oil to
compensate, and that
clogs up your skin and
you get zits on your
scalp, and it damages
your papilla.
And get a cleanser
to wash your face
with. If you dont have
one, use shampoo.
Dont wash your face
with soap soaps
bad for you because
the skin on your face
is a lot more sensitive
than the skin on the
rest of your body, and
soap strips it of the
oils it needs for things
like combating the
elements.
And yeah, youve
gotta moisturise
heres why that isnt
girly: Do you take care
of your shoes? Do you
condition the leather?
Cool. Do you want your
skin to become leather?
No. Do you want to get
all wrinkled and have
blemishes and look
ugly. Again, no.
Does it take a little
more time? Yeah, it
takes a little more time.
But to me, taking care
of yourself is manly.
Available at Shaver Shop, selected Barbers and Hairdresser Salons
Game Changers
Game on
A plumber
in your pocket
THE FIT
GAMER
OPTIC GAMINGS
H A LO M A S T E R
AND RESIDENT
GY M R AT
Super Mario Run: Its pretty much the most OK, second most fun
you can have with just one hand. by Paul Tassi
MICHAEL
FLAME
CHAVE
Do you have
any advice for
training your
hands to react
quicker?
We put a heavy
burden on our
hands. We use
them all day,
from controller to
keyboard, and you
want to keep your
hands ready to do
what they need to
do. Some people
use grip handles,
but since I develop
my grip through
weightlifting I
do pullups and
bench presses I
prefer to train my
hands by playing
as much as I can.
That repetition is
key I have more
acute hand activity,
and my fingers
know which way
I want them to
react. Since you
have a millisecond
to decide how
to react in a
firefight, mapping
that connection
between your
fingers and your
brain makes for
much more
harmonious
gameplay. I also
take care of my
hands. I stretch my
thumbs before I
pick up a controller,
which lubricates
the joints. No-one
wants to speed
up carpal tunnel
syndrome because
of gaming.
42
MENS FITNESS
Since Mario is
in constant forward
motion, you just
need to focus on
grabbing coins.
(Androids due next

year) is the subtly
complex, superfun
Super Mario Run.
Nintendos tweak
on the endless
runner genre, it
has, for the first
time, customised
Marios jumps: One
tap launches him;
pressing or tapping
the screen ups his
hang time, as all the
while he racks up
coins and sidesteps
fireballs.
Theres also a
competitive mode
that lets you
play friends or
strangers. And elite
gamers, never fear:
There are enough
hurdles, like tricky
levels and blocks
that change the
direction of Marios
jumps, to hook
you, too.
Creating a new
game for mobile

platforms was a
surprise move by
Nintendo after
all, five years ago,
CEO Satoru Iwata
proclaimed that
if the company
went in that
direction, Nintendo
would cease to be
Nintendo.
But that was
before Wii U, its
latest console,
tanked its sold
just 11 million
units since 2012,
and mobile games
exploded into a
$35 billion industry.
Suffice it to say,
Nintendo saw
the writing on the
bright blue wall.
As mindless
entertainment goes,
Super Mario Run
is pretty addictive.
So move over,
Flappy Birds.
Dont press play: the fraught history of video-game movie adaptations

Lets face it there havent been many good video-game film adaptations. Assassins Creed, though, which stars Michael
Fassbender as a time-traveling assassin, might just be the first thats actually enjoyable on both your gaming system and the
silver screen. But while we toast its success, lets remember how far the genre has come.
1993
2002
2005
2016
2016
Super Mario Bros.

Who thought it was
Resident Evil
The game, which
Doom
Sending The Rock
Warcraft
The hype was
Assassins Creed
Expectations are
a good idea to cast

Bob Hoskins and John
Leguizamo as plumbers
from Brooklyn? Said
Hoskins later, The
whole experience was a
nightmare. Score: F
takes place in an
apocalyptic zombie
world, spawned four
popular sequels grossing
nearly $1 billion, with a
sixth sequel debuting in
January. Score: B+
to defend Mars from

mutants seemed like a
no-brainer, but the film
was, well, doomed. As
one scribe wrote: Its
another dreary Aliens
rip-off. Score: D-
unsustainable for this

adaptation, which pitted
humans against Orcs,
though it ultimately
became a gaming
blockbuster ($433
million). Score: C+
high for this $200 million

film, opening this month.
According to Fassbender,
We absolutely want to
respect the gameI love
[this] world. Score:
TBD
JANUARY 2017
Movies, from ef t: Buena Vista/Everet t; Co umbia/Everet t; Universa /Photofest (2); Ubisof t Motion Pictures
oure
packed
into a
train at
rush hour after a
mind-numbing day
at work, one hand
gripping the centre
pole, the other
dangling aimlessly
in your coat pocket
No, wait, scratch
that: the other hand
forcing a maniacal
little plumber to
run, climb, leap
and hurdle across
your phone screen,
racking up gold
coins with a nearinsane intensity.
Ah, relaxation!
The game, which
we predict will get
a big thumbs-up
(literally you can
play it with just
your thumb) from
gamers when its
launched for iPhone
and iPad this month
rebelsport.com
%OD]H
$
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PurePulse on-wrist
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Connected GPS for
real-time run stats
&KDUJH
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Reminderstomove
SmartTrack auto
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Automatically track
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Vivoactive HR
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1 year battery life
Terms and conditions: 'XHWRVSDFHUHVWULFWLRQVFHUWDLQLWHPVPD\QRWEHDYDLODEOHLQDOOVWRUHV6W\OHVDQGFRORXUVPD\YDU\E\VWRUH2HUVRQO\DYDLODEOHZKLOHVWRFNVODVW

Occasionally due to unforeseen circumstances beyond rebels control, some items may not be available.
Game Changers
Mix it up
Knockoutpunch
Theres no more ideal drink for heading into spring.
If your last interaction
with punch was spiking
a bowl of it in high
school, or brewing a vat of jungle
juice with your roomies in uni,
youd be right to assume punch
isnt the right drink for your next
shindig. But youd be wrong. With
its recent surge in popularity, this
classic concoction considered by
many the worlds first cocktail
really is the perfect party drink.
By Brian Good Photograph by Jarren Vink
First, get a bowl

Everyculturehasits
owntakeonpunch,but
themessageisalways
thesame:bonding
overacuptogether,
sayschefmixologist
MarienaMercer.Ilove
itatpartiesbecause
itenablesmetostep
awayfromthebar
andminglewithmy
guests.Iveended
manyapartyfeeling
likeIjustpulledashift.
Imuchpreferhaving
acoupleofpunch
bowlsandenjoyingthe
partyalongsidefriends
and family.
Next, create
your own custom
punch
The word punch
actually comes from
the Sanskrit word
for five the number
of ingredients a
traditional punch
includes (alcohol,
sugar, lemon, water
and spices). Although
its hard to go wrong
with a basic ratio of 1:1
or 1:2 alcohol to mixer,
most experts agree
on a slightly elevated
formula: one of sour,
two of sweet, three of
strong, four of weak.
For example, mixing
together one part
lime juice, two parts
sweetener, three parts
rum and four parts
water, says Mercer.
STEP 1:
Decide on your
booze.
The ideal punch

ratio: one of sour,
two of sweet,
three of strong,
four of weak
Vodkaismost
versatile,sayshead
bartenderDerrick
Turner.Whatever
ingredientsyoupair
withitcomethrough
verystrong.Ginand
rumpacksomeflavour
butarestilleasyto
workwith.Tequila
requiresabitoffinesse,
andifyouusewhiskey
orbourbon,justaim
tocomplement the
flavour.
STEP 2:
Select a sour.
Vodka and gin work
best with fruit juices,
according to Mercer.
With whisky, I
favour flavours like
apple, cinnamon,
and ginger, she says.
Rum is ideal with
sweeter citrus juices
like pineapple and
sweetened grapefruit.
Bourbon goes nicely
with orange or lemon
but fights with lime,
and tequila is happiest
with grapefruit and
lime, says beverage
director Anjoleena
Griffin-Holst.
STEP 3:
Pick your
sweetener.
Theeasiestoptionsfor
punchesarediluted
agavenectaroraquick
simplesyrupthat
youcaneitherbuyor
makeyourself.Or,go
oldschoolandmake
somethingcalled
Oleo-Saccharum
theoriginalsweetener
usedinmost1930s-era
punches.Toprepareit,
useavegetablepeeler
tostripthepeeloff
somecitrusfruit.Coat
thechunksofpeel
withatablespoonor
twoofsugar(whitefor
vodkaorginpunches;
brownforrumor
whiskeydrinks)and
letthemixturesitfor
acoupleofhoursso
thesugarcanabsorb
flavourfromthepeel.
Tousethemixture,just
addwaterasneededto
dilutethesugar/peel to
athinsyrup.
STEP 4:
Finish it up.
Blood Orange
Thai Chilli
Punch
1
750 ml bottle
silver tequila
375 ml bottle
orange liqueur
2 cups blood
orange juice
(Cant find it?
Use OJ and
pomegranate
juice instead.)
cup lime juice
1
cup sparkling
water
1/
3
cup Thai chilli

simple syrup
1-2 oranges, washed

and thinly sliced
1
lime, washed and

thinly sliced
Ice (to serve)
Smoked sea salt
(optional for
glass rim)
TO MAKE:
1) Add tequila,
orange liqueur,
blood orange
juice, lime juice,
sparkling water,
Thai chili simple
syrup, and
orange and lime
slices to a punch
bowl and stir
until mixed well.
Serve punch in a
glass filled with
ice. Optionally,
rim glass with
smoked sea salt
and garnish with
a slice of orange
or lime.
2) For the simple
syrup: Combine
equal parts
water and agave
nectar in a small
saucepan and
stir to dissolve.
Add three
Thai chillis,
quartered,
and bring to
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Let cool before
using in cocktail.
Drink st yling by Ali Nardi
For the four parts

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alongside a picturesque stream or river.
Cadence
The right cadence
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minutes] will improve
your running form,
efficiency and,
eventually, speed.
Optimal cadence
is 180 foot strikes
(steps) per minute
(left and right foot).
Count your left (or
right) foot strikes for

20 seconds, aiming
for 30 strikes.
To increase cadence,
shorten
your stride length
by 30% for each step.
Allow gravity and

momentum to assist
your movement
up the hill.
Maintain a quick
light cadence
you may need to
shorten your stride.
Arm swing should
be equal in motion
to your cadence.
Relax your
shoulders, arms
and your nonengaged leg; tension
is an inefficient
use of energy.
Find a rhythm
with your steps,
your breathing and
your arm swing.
Uphill
Lean in. You want to
Downhill
mirror the gradient

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MENS FITNESS
TRAIL RUNNING
BURNS MORE
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JANUARY 2017
Practise looking 3m
ahead of you;
on a very technical
trail [one with
obstacles and uneven
terrain] aim for 1.5m.
Keep a high
cadence dont
overreach with your
steps; have your foot
fall beneath you.
Take the outside
line through corners
to maintain speed.
Technical trails
Build confidence
by repetitively
running technical
trails start slow
and be persistent.
Keep your body
relaxed, with your

limbs (arms and legs)
becoming looser
and more reactive.
Strengthen your
lower legs with drills
such as hopping,
step-ups and one-leg
balancing.
Nutrition and
hydration
Understand your
own personal
measurements.
Be aware of
your sweat rate
per hour (ml)
Find out the sodium

concentration of
your sweat (mg/l).
Monitor your
calorie expenditure
per hour (cal/hr).
Once you have
done this, you know
what you are using/
losing and what you
need to replace to
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Night running
Aim to make the
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Learn It!
Tips and tactics for living smarter
By Jeff Wilser
Ease
The thinking mans guide to enjoying
himself responsiblyand bouncing back the
next day without a headache.
your
pain
ONE GLORIOUS DAY, ancient man discovered the pleasures of

drinking fermented alcohol. The next morning, were pretty sure,
he woke with an earthquake in his head, kicked his pet mastodon,
and thumped off in search of the very first hangover cure. And the
hunt has gone on for millennia: The Romans tried to ease winesoaked headaches by eating fried canaries. The Greeks opted for big
bowls of cabbage. The Namibians drank buffalo milk, the Mongolians used pickled
sheep eyeballs, and my mates Uncle Bob well, lets just say he turned to hair of the
dog. (Not a good idea just ask his missus.) Yet in all this time, man has made nearzero progress toward finding an actual hangover cure. Luckily especially during
this hard-partying season there are still a few steps you can take to curb morningafter misery. Consider this your holiday hangover attack plan.
48
MENS FITNESS
JANUARY 2017
W H AT T O D O . . .
BEFORE CAROUSING
WHILE CAROUSING
Go heavy on potassium
and protein, light on
sugars and starches.
Alcohol, a diuretic, lowers

your stock of potassium.
But before you reach for
that banana: Avoid food
that contains concentrated
amounts of sugar and
starches, recommends fitness
coach Ben Greenfield, author
of Beyond Training. Glucose
can be inflammatory, and
sugar is often the reason we get
a hangover in the first place.
Instead, he suggests
potassium-rich (but nonsugary) foods like kale, spinach
and bok choy, maybe with
scrambled eggs as protein.
Pound the water.
One glass of water for every

one drink of booze. Obvious?
Duh. Critical? Absolutely.
Fear the dark
Look, Im a bourbon man, so

I say this with a heavy heart:
Whisky and other dark
liquors brandy, tequila, rum
cause worse hangovers than
other types of booze.
In a 2009 study, scientists
got two groups of student
volunteers drunk on either
vodka or bourbon and
monitored them carefully.
Result: The next morning,
the bourbon swiggers had
measurably worse hangovers.
Why? Liquor contains
congeners, tiny particles
that come from fermentation and have toxic effects,
according to the study, with
bourbon having 37 times as
many as vodka. (Other clear
liquors like gin have fewer
congeners as well.) Hence
the hangover hazard.
but dont fear it too much
Get more salt.
Dehydration causes a loss of

electrolytes; the two together
cause thirst, dry mouth, weakness, lightheadedness and vertigo, says Dr David Hanson,
who has researched the topic
of alcohol and drinking for 30
years. Drinking sports drinks
should be useful in reducing
the electrolyte imbalance.
There are many options other
than ordering a Gatorade and
Grey Goose. Sprinkle salt in
meals for extra electrolytes.
Try kombucha.
The Chinese have sworn by

this fermented drink for more
than 2,000 years.
The glucosamine and
glucuronic acid in kombucha
help cleanse the liver,
says Greenfield, so you
can almost, pardon the
expression, fuck up your
liver and and cleanse it at
the same time.
Those same congeners

found in bourbon may,
paradoxically, also have a
host of beneficial qualities.
Some whisky congeners,
particularly butanol, actually
protect the stomach lining
from damage, so potentially
might protect you from feeling
nauseous, says Dr Damaris
Rohsenow, one of the
studys authors.
Frustrated by the ambiguity?

Join the club. Contradictory
findings like this are the reason
theres no one magic bullet to
fight hangovers. The world of
science is messy.
bring your corpse back to life.

If you really want to treat
yourself, he adds, head to
the gym and hit the dry sauna
for 15 to 20 minutes, then a
cold shower for five minutes,
for as many cycles as you can.
Skip the hair of the dog.
THE MORNING AFTER

ALL THAT CAROUSING
No hangover? Thank your DNA.
Research shows that roughly

23% of people never get
hangovers. It could be in the
genes: Australian scientists
studied the booze habits of
4,000 twins and concluded
the likelihood of hangovers
may be genetically influenced.
But for everyone else: Let it
go to your head.
Youre in bed and feeling jackhammers in your brain. Where

to look for rescue?
Im a huge fan of anything
that gets blood flow to the
head, says Greenfield. A
simple headstand against a
wall is ideal, but a basic yoga
move like Downward Dog will
also do the trick since it places
your head below your heart,
forcing blood flow down.
Next, Greenfields real
secret weapon: contrast
showers. Five minutes in
the shower: 20 seconds cold,
10 seconds hot, 10 times
through, he says. This also
boosts blood flow and helps
DARKER-COLOURED
BOOZE CAUSES
WORSE HANGOVERS
THAN LIGHTERCOLOURED LIQUORS.
A morning Bloody Mary

may banish the pain but
only temporarily. Alcohol
stimulates feel-good nerves
in the brain, helping to mask
hangover pain. But ultimately,
drinking more will just delay
the inevitable purging of toxins
that your liver still has to do.
Eventually you will have to pay
the piper with interest.
Question miracle elixirs.
Be sceptical of over-thecounter hangover remedies.

Most are made with natural
substances that often aren't
scientifically validated.
None of these commercial
anti-hangover cures have
proven effective, says Hanson.
Worse, some may even be
dangerous.
But, that said
Keep using your favourite trick.
Have a system that works?

Keep using it. My sister takes
gobs of vitamin B12 before
drinking and swears by it.
So even if rigorous, peerreviewed studies havent
endorsed your hangoverkilling meal of peanut butter
and walnuts, that doesnt
mean it lacks value though it
may just be in your head.
Theres not much evidence
that supplements or vitamins
are useful in fighting hangovers, says Hanson, throwing
cold water on my sisters B12.
But many superstitions act
as placebos, which can be
effective for those who believe
them. So please excuse me
while I go prepare my fried
canaries and sheep eyeballs.
And one last crazy trick:
Drink less.
BLACK
IS THE NEW BLACK.
Follow us on INSTAGRAM
@ziro_wd
wdrings.com/ziro
SQUAD
GOALS
AU S S I E AC T O R JA I C O U R T N E Y R E V E A LS T H E T R A I N I N G S E C R E T S
H E A N D H I S S U I C I D E S Q U A D C O - S TA R S U S E D T O G E T I N T O
SUPERHERO WELL, SUPERVILLAIN SHAPE.
I T
I
Have you always been into training?
I was always pretty athletic. As a kid in

Sydney I grew up playing rugby league,
cricket, swimming so sport was always a
big part of my upbringing. As I got
older that led into a lifestyle of living
healthy and keeping active and I have
always liked training, but Ive always
believed that having balance is a big part
of healthy living. As I get older Im 30
52
MENS FITNESS
JANUARY 2017
H A S
B E E N
A N
U P -A N D - D OW N
F E W
Y E A R S
F O R
Aussie actor Jai Courtney. But we dont mean his career, which has been on a steep
upward trajectory since his breakout role in 2010s TV cult classic Spartacus: Blood
And Sand. No, we mean the number on his bathroom scales, which hasnt stood still
as Courtney changed his body shape dramatically for egach little and big screen role.
He went from ripped Ancient Roman in Spartacus to super-lean for his portrayal of
time-travelling soldier Kyle Reese in 2015s Terminator: Genisys. Recently he packed
on serious muscle mass for his role as Captain Boomerang in DC Comics super-villain
blockbuster Suicide Squad, starring alongside Will Smith, Jared Leto and the delectable
Margot Robbie, among others. We caught up with Courtney, and his personal trainer
Brendan Johnston, to find out how he got into superhero shape.
now I certainly love having a bit of an

off-season, if you know what I mean!
You got into great shape for your role in
Spartacus. How was that?
Well, I knew that from the very first day

of filming all Id be wearing was a bloody
loincloth! So it was the first time I had
taken my training seriously, rather than
a bit of fun. It really opened my eyes to
the science behind training and nutrition

and how you can transform your body to
better portray a character on screen. It
was really interesting for me to go through
that process and I learnt so much. But I
was younger and could get away with a
lot more. Its remarkable how things do
shift and you can become more prone to
injury and need to treat your body a little
more carefully. But it also allows you to
Building up
Captain Boomerang
Personal trainer Brendan Johnston reveals
the workouts he used to get Courtney into
the best shape of his life.
Left and above: Courtney stacked on 9kg of muscle and dropped his body fat below 8% for Suicide Squad.
Below: The Sydney-raised actor was super-lean in his role as soldier Kyle Reese in Terminator Genisys.
When experienced
personal trainer
Brendan Johnston
of CrossFit BMF in
California was hired
to get Jai Courtney
into shape to play
Suicide Squads
Captain Boomerang,
he had just two months
before shooting
started. And once
filming commenced
he had another four
weeks to really dial
the actors physique
into peak condition for
some of the films most
intense and physically
demanding scenes.
STRONG START
evolve the way you do things to get the

right results. You can try different ways of
training and new approaches to eating to
find the right way that works for you.
How hard was it to get so lean and muscled
for Terminator: Genisys?
Im naturally a bigger-frame guy and

its meant that I could always get away
without doing an awful lot and still look
in reasonable shape. When it came to
Terminator, put simply, they told me I
needed to drop a bunch of weight, about
12kg. That wasnt something Id ever
had to focus on before. They wanted
me to get away from being thick and
muscle-bound and get really stripped
down. So it was a totally different
approach. I couldnt lift any weights and
my training was all low-impact cardio and
a more restricted dietary regime than
anything Id ever done before. Honestly,
it was pretty mind-bending.
What is the key to a successful physical
transformation?
Its cracking the mental side of it, mate,

100%. You have to find relaxation and
reward in what you are doing. If Im

working towards a physical goal, its
amazing how negative the effect of
stressing out about achieving that goal can
be. It can shift your progress backwards in
a major way. You need to be goal-oriented
and clear about what you want to achieve
in a realistic time frame. Its not healthy
to assume that you can really change your
body in a couple of weeks. Give yourself
a couple months and thats another story
you can see massive results.
How did you train for Suicide Squad?
The beauty of this movie was that I was

told I could finally gain some weight! So
I went from about 86kg in Terminator to
105kg for Suicide Squad. So for me the
physical preparation was massive. Wed
all train together. We did martial arts
training together from the very beginning.
Will Smith and I would roll on the mats
doing jiu jitsu, I was lifting weights with
Joel Kinnaman, and Jay Hernandez and
I got the gloves on every day and wed
spar. There was a great group mentality.
It was really cool. Yeah, it could get a little
Johnston says
Courtney was in
decent shape when
they first started
training together
but there was still
a lot of work to do.
Jais a big athletic
guy, but he needed
to drop body fat, add
muscle and bring
his cardiovascular
conditioning up to
par, says Johnston.
Specifically, he
needed to put on
about 9kg of lean
muscle, drop his
body fat below 8%,
while simultaneously
bringing his cardio
up to handle the
workloads required
by the workouts.
HEAVY METAL
To add so much lean
muscle mass in such a
short time, while also
stripping away his
body fat and honing
his cardio fitness,
the pair had to hit the
ground running.
He needed to build
up his body, so
heavy weights were
required to add lean
mass, but he couldnt
compromise on his
ability to perform in
front of the camera
so working on his
functional fitness was
paramount, says
Johnston. Jai couldnt
just look the part, he
had to be physically
and mentally able
to perform it too.
SHORT CIRCUITS
To this end, every
single workout
Courtney performed
was a circuit to
provide the muscle
stimulus needed for
growth while also
working his heart and
lungs hard to improve
his fitness as well
as creating the right
hormonal response
to encourage his
body to burn fat.
And because he was
training so effectively
there was no need
for any drastic
measures. There
was never a need
for fasted cardio,
says Johnston. The
key was to get all
the high-quality
calories in needed to
build full, dense and
functioning muscle
tissue, while lowering
body fat levels. And
if you train hard and
consistently and eat
good and healthy
whole food then thats
what will happen!
Turn the page to get
the inside guide to the
nutrition and workout
plan that got Courtney
ripped for his role.
AS A KID IN SYDNEY I GREW

UP PLAYING RUGBY LEAGUE,
CRICKET, SWIMMING SO
SPORT WAS ALWAYS A BIG
PART OF MY UPBRINGING.
JANUARY 2017
MENS FITNESS
53
Rocking huge biceps with Bruce

Willis in A Good Day to Die Hard.
Fuelling
up
Eat like Jai
Courtney to
add muscle.
hot sometimes but it was always cool,

man, because hes your brother. Its great
when theres expectation across the board
and everyone works together to reach
physical goals. You use each other for some
camaraderie and healthy competition to
push each other.
I can say me, right? Why not? I got pretty

fucking big! Will Smith might not be a
spring chicken anymore, but hes in very
good shape. Theres a man who knows
how to look after himself. Hes strong,
man. We were rolling on the mats in the
gym and I think he nearly put me to sleep
once or twice!
Was it better training in a group than alone?
Yeah. Its competitive, not in that youre

looking sideways and thinking, Hes doing
better than me but in a way that spurs you
on positively to keep pushing. You want
everyone to be doing their best. If you can
lift with a buddy so he can spot you and
push you harder so you hit bigger numbers,
then thats really cool, man. It keeps you
fired. Team spirit, a sense of camaraderie,
its a beautiful thing and as someone who
played a lot of team sports growing up,
I loved it. One of the best things about
training is that you can do it alone, but
you can also do it with your mates, teach
each others to be better and have a lot of
fun in the process.
Who was the strongest member of the Squad?
Is doing your own stunts a drag or good fun?
I love the stunts, man! Its a lot of fun and I

love that side of acting. The most physically
demanding work Ive done was the fighting
scenes in Suicide Squad. Theres a sequence
at the end of the film that was tough for all
of us. We were put under some conditions
we had to maintain for about a week and
it wasnt comfortable! So its not always the
physical element of a stunt or scene that
make them so hard sometimes its the
environment youre in that takes them to
another level. Youve got to stay healthy and
do things safely. Its the only way. Its easy to
drop the ball if your mind wanders if youre
tired, or under-nourished, and thats when
you get hurt.
The Captain Boomerang weekly workout

This is what Courtney did each week to get in shape for Suicide Squad try it to add muscle, burn fat and feel fitter.
M O N D AY
Bench press
warm-up, then:
Bench press 5 R E P S
Double-unders 5 0 R E P S
Cable triceps extension
20 REPS
35m sprint 5 R E P S
V-sit crunch 5 0 R E P S
Complete 5 circuits.
54
MENS FITNESS
T U E S D AY
Back squat
warm-up, then:
Back squat 3 R E P S
Biceps curl 2 0 R E P S
Box jump 1 5 R E P S
Row 1 5 0 M
Crunches 2 0 R E P S
Complete 10 circuits
JANUARY 2017
W E D N E S D AY
Lat pull-down 1 0 R E P S
Pushup 2 0 R E P S
Dumbbell lateral raise
10 REPS
Weighted Russian twist

50 REPS
Complete 5 circuits.
F R I D AY
Deadlift pyramid: start
with a light weight
for 15 reps, then with
each set increase the
weight but lower the
reps to 12, 10, 8, 6, 4, 2.
Then decrease the
weight and increase
reps to 4, 6, 8, 10, 12, 15.
Cable flye pyramid:
use the same pattern.
Finish with 10 sets
of 100m sprints
S A T U R D AY
Body-part day: pick
a body part you want
to build then choose
a compound lift that
works that muscle
group. Warm up,
gradually increasing
the weight and
reducing the reps per
set. When youre at
your work weight, do
10 sets of 10 reps.
Rest on Sunday
Courtneys diet
was simple and
easy to follow. As
soon as Jai woke
up hed drink 450ml
of water to make
sure he started
the day hydrated,
then a shake with
two scoops of
protein powder
and a tablespoon
of almond butter,
and then a piece
of fruit, says
Johnston. Then
wed train. After that
hed have a proper
breakfast of six
eggs, one grilled
chicken breast and
a cup of oatmeal.
In mid-morning
Courtney would take
on more protein in
the form of another
shake with almond
butter, then for
lunch hed have
225g to 340g of
lean protein, either
from chicken, fish
or steak, along with
fresh vegetables.
His mid-afternoon
snack would be
another protein
shake (this time
without almond
butter). Dinner
would be 300g
serving of lean
protein a different
source from lunch
with more veg.
My training
plan for Jai would
change week to
week depending
on how he was
feeling, how he was
progressing and
his schedule, says
Johnston. You can
follow his typical
weeks training
(left) and dont be
afraid to change
a few variables or
shake things up.
Changing something
up every week is
healthy, because
variety is key both
to keeping your mind
fresh and focused
and to ensuring
your body doesnt
get time to get too
comfortable, so you
keep improving.
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Studies have revealed that
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going on, and what can you do
about it? MF investigates...
BY ALISON TURNER
56
MENS FITNESS
MARCH 2016
T - FACT #1
Men who do regular strength

training can increase their
testosterone by nearly
50 percent. But not all
workouts are created equal
compound exercises
such as squats and bench
presses, which use large
muscle groups, will give
you a bigger T boost.
JANUARY 2017
MENS FITNESS
57
T - FACT # 2
Anything done
intensely works
to temporarily
for about 30 minutes
boost testosterone.
A natural T boost
When a guys testosterone levels
start to decline because of age,
stress or extreme training, he needs
to do all he can to replenish them.
Natural testosterone boosters
work with your body to enhance
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Recent data indicates that
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Motivation and aptitude keep
us prevailing in the professional,
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They are key to achievement in
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Natural supplement Tribulus
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Most of us associate testosterone

with the basic characteristics of
manliness sex, strength and
shaving but theres a whole lot
more going on with this hormone
that makes you who and what
you are. Testosterone is essential
for your sexual development
it does everything from making
your balls drop to your voice
break (probably during that solo
performance of the national
anthem in front of a packed
school assembly) and once
y
ge, it helps you develop muscles. And
testosterone doesnt just make your muscles strong it makes your bones strong,
too. In fact, its essential for maintaining bone density and reducing the risk of
osteoporosis (more common in women, but up to 23 per cent of people who
have osteoporosis are men). The hormone also plays a key role in erythropoiesis,
which is the production of red blood cells. This is why men with low T sometimes
experience lower energy levels.
Testosterone also plays a vital role in mental health and
wellbeing. Men with low T levels often experience poor
concentration, depression, anxiety and general crabbiness.
And T is not just for men women have some testosterone
floating around their bodies, too just not as much as blokes.
In fact, a healthy young woman produces 300 micrograms of
testosterone each day. Women need T for the same reason men
do strong muscles and bones, and a healthy sex drive. Oh yeah.
THROUGH THE AGES
Your T levels are at their highest when youre 17-18, according to

Professor Stuart Phillips from the Department of Kinesiology,
Exercise Metabolism Research Group at McMaster University,
Canada. But once you hit 30, your levels will begin to decline
by about one per cent per year.

This can cause reduced libido,
loss of muscle mass and strength,
Professor Phillips says.
A healthy level of testosterone in the
blood for a man in his mid-30s is from
3-10ng.ml [nanograms per millilitre].
However, research published in the
Journal of Clinical Endocrinology &
Metabolism has found that the average
T-levels of men have been declining
steadily over the past few decades.
This could be due to environmental
factors, diet, obesity, lifestyle, says
Professor Phillips.
Research from the University of
Adelaide suggests that decreasing
testosterone levels are not necessarily
a consequence of age itself, but more to
do with behaviour such as being an
X-boxing sofa spud and changes in
both physical and mental health, such
as obesity and anxiety or depression.
It is critical doctors understand that
declining testosterone levels are not a natural part of ageing, that
they are most likely due to health-related behaviours or health
status itself, says study co-author Dr Gary Wittert.
Dr Wittert and his colleagues analysed testosterone
measurements in around 1500 men, who had their hormone
levels tested twice, with a five year gap in between. They found
that the average testosterone level fell by an insignificant one
per cent a year between the first test and the second. However,
within certain sub-groups the researchers found a very different
result, with more significant T drops seen among men who
became obese, had stopped smoking or were depressed.
Of course, while stopping smoking may be a cause of a slight
decrease in testosterone, the benefit of quitting smoking is huge,
Dr Wittert points out. So dont rush out there and buy a packet of
Winnie Blues in an attempt to man up a little.
SMALL HEAD
Testosterone boosting foods
Oysters
Healthy fats
Liver
Bananas
Pomegranate
BCAAs
Oily sh
Oysters contain
Not only
Liver is one of the
Nanas contain
Researchers at
Can result in
large quantities of
zinc, which may help
to raise testosterone
levels and increase
sperm count.
mono- and
polyunsaturated
fats, like in nuts
and avocados, but
also saturated fat.
Research shows
that a diet with less
than 40 per cent of
energy as fat leads
to decreased T.
most concentrated
sources of vitamin A,
which is an essential
nutrient for healthy
testosterone levels
and normal sperm
production.
the bromelain
enzyme, potassium
and a host of
B vitamins, all
of which can
help to boost
testosterone levels.
Britains Queen
Margaret University
found that men who
drank a glass of
pomegranate juice
daily for 15 days
experienced a major
surge in
testosterone.
higher testosterone
levels, particularly
when taken in
conjunction with
resistance training.
The highest
concentrations of
BCAAs like leucine
are found in dairy
products.
These contain
vitamin D,
which bolsters
testosterone by
up to 70 per cent,
according to a study
at Graz Medical
University, Austria.
JANUARY 2017
MENS FITNESS
59
Boost your T naturally

1. Lose weight
If youre overweight, shedding some kay-gees may
boost your testosterone levels, according to research
presented at the Endocrine Societys 2013 meeting.
2. Dont overtrain
If youre over-striving too hard and trying to lose
T - FACT #3
Simply having an
erection in the
morning causes your
T levels to rise. And
since theyre highest
in the morning, youll
get double benets
from a morning
session.
weight, every hormone goes in the toilet, including

testosterone, says Canadian exercise and metabolism
expert Professor Stuart Phillips.
Get outside
The sun helps your body create vitamin D, which may
help boost T. Its too early to tell, but its possible [that
vitamin D can play a role in testosterone production],
says Professor Phillips.
Reduce stress
Stress causes your body to release high levels of
stress hormone cortisol, which blocks the effects
of testosterone.
Limit sugar
T levels decrease after you eat sugar, which is likely
because the sugar leads to a high insulin level, another
factor leading to low testosterone .
SHOULD YOU SUPPLEMENT?
If your T levels are low, you might be considering a supplement.

Sure, supps dont usually pose any health risks, but they often dont
contain what they say and sometimes have steroid hormones in them
to mimic some kind of androgenic effect, Professor Phillips warns.
Also, there are currently no known T-boosting supplements that have
good documented evidence.
But there are two potentially promising supplements in the research
works fenugreek and the amino acid D-aspartate. One study,
published in the International Journal of Sport Nutrition and Exercise
Metabolism, found that men who were given a fenugreek supplement
every day for eight weeks experienced a significant increase in both
total and bioavailable testosterone (the amount easily absorbed by the
body). They also lost a small amount of body fat.
Meanwhile, a study published in the journal Reproductive Biology
and Endocrinology found that a daily dose of D-aspartate induced an
increase of testosterone in men by approximately 40 per cent.
GOING ALL THE WAY
Some men are skipping supps altogether and going straight for
the hard stuff prescription hormone replacement meds. Doctors
can treat low testosterone levels with injections, patches and
topical creams or gels. Prescribing rates for testosterone have
skyrocketed in the past decade or so as unscrupulous docs and
dodgy characters capitalise on men feeling insecure about ageing
or their sexual prowess.
According to a study by Professor David Handelsman, director
of the University of Sydneys ANZAC Research Institute, global
testosterone sales have soared 12-fold, from $150 million in 2000 to
$1.8 billion in 2011. In Australia, annual testosterone sales doubled
over this period, from 9.6 to 17.9 monthly doses per 1000 population.
The problem is, many people are taking T for the wrong reasons.
We are in the midst of an epidemic of over-use driven by the
60
MENS FITNESS
JANUARY 2017
internet, rejuvenation fantasies and a professional and public

misunderstanding of what testosterone does, Professor
Handelsman says. Testosterone drugs are not an anti-ageing
tonic, they do not improve fertility and are not always required
for boosting libido mildly low testosterone levels can be the result
of low sexual activity, not the cause of it. Oh, and they wont make
your doodle bigger.
Its a divisive issue, says Professor Phillips of prescription T
drugs. Testosterone is a factor in sex-hormone driven cancers
like prostate cancer so you could argue its not a good idea.
Others claim that andropause [male menopause] is a legitimate
reason why testosterone should be prescribed, as oestrogen is given
to women post-menopause (but that too is controversial due to risks
of breast and reproductive tissue cancers).
Added to all of this, research is increasingly showing that there
may be cardiovascular risks involved with testosterone drugs
particularly in older men. A study published in the Journal of
the American Medical Association found that older men treated
with testosterone run a higher risk of death, heart attacks and
strokes. Another study, in the Journal of Clinical Endocrinology
& Metabolism also found that excessive T raises mortality risk
in older men.
If that werent enough to scare the balls off you, another study
from Penn State University in the US found that the higher a mans
testosterone, the more likely he was to partake in risky behaviour
like smoking and drinking heavily, as well as criminal activity and
antisocial behaviour. High-T guys are also more likely to be single
and unemployed.
If youre concerned about your T-levels, talk to your GP before
you start taking anything. A slow decline in your T is a natural
part of getting older, and doesnt put you in any danger of serious
health problems.
Lower T leads to symptoms [such as lower libido and muscle loss]
and those arent pleasant and can lower quality of life, but theyre
not an overt health risk, Professor Phillips says.
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JANUARY 2017
MENS FITNESS
63
There are two types of guys, says trainer

Ryan Dickson. There are the guys who give
up when there are 10 seconds to go, and
there are the guys who push harder. Which
one are you going to be?
Unfortunately, it seems Im in the

former category. Whats left of me on
the yoga mat is nothing more than
a miserable little puddle. The rest is
shell. Its kind of what you expect after
a gruelling 45-minute amrap and tabata
session backended with the notorious
Bring Sally Up pushup challenge. Add in
steaming 30-degree tropical heat, and its
a wonder Im still breathing at all.
Fortunately, Ryan, an ex-Newcastle
Knights rugby league player, is a forgiving
kind of guy, and this afternoons metcon
blast is terminated with encouraging
back slaps and high fives and fr
ied
water gulping.
Stairway to hell:
Ash struggles up the
220-steps to Gunung
Payung beach.
ARY 2017
So WTF am I doing smashing the bejesus

and carefully-cultivated lethargy out
of myself on Bali, the island of relaxation,
good times and eye-rolling debauchery?
Shouldnt I, as a patriotic Aussie male,
be sinking nuclear-strength cocktails,
raiding the nightclubs of Kuta in my
footy guernsey and recovering next day
under a gaudy umbrella with a hair of the
dog Bintang?
Not according to Ryan: You can get
on the piss or you can better yourself for
your life moving forward. Although my
aching muscles are screaming otherwise,
hes right. The Result Based Training
(RBT) retreat offers the chance to reset
health and fitness goals, providing you
with the right tools to kick on back in
Australia. Its whats known in the trade
as doing a geographical: ditching the
dodgy environment and people that have
turned you into a fat/lazy bastard.
Perched on a cliff-face overlooking the
Indian Ocean and several toey long-tailed
monkeys, the Uluwatu retreat is chocka
with luxury creature comforts so you can
regain a sense of normality after each
body- and mind-crushing sesh. Its also far
enough from Bintang hot spots that none
of the eight guests will be tempted to nip
out for a coldie when Ryan or RBT head
honcho Travis Jones, arent looking.
Travis is a fitness philosophy king. If
nyone knows more about nutrition and
weight loss, he/she is surely yet to be
orn. He is an encyclopaedic resource,
d his wise-but-laidback demeanour sets
e tone for the week. Almost every day of
course turns on two hardcore strength
conditioning and HIIT workouts; with
a, meditation, education seminars,
Harden up, cupcake!

RBT trainer Ryan
Dickson lays down the
law to MF's Ash Gray.
cooking classes and massages to break up

the physical onslaught.
The bonus is training outdoors in
Bali is like exercising in a sauna you
burn calories up to 6% faster. But no
matter what part of the world youre
sweating your jocks in, you cant out-train
a bad diet.
Thats why when Travis says: There
are no good or bad foods there are only
numbers, I breathe a sigh of relief. It
doesnt mean you can pig out on steak,
donuts and beer all day long, but what it
does mean is you have a certain amount
of calories you have to hit each day in
order to either lose weight or stack on
muscle. You can still wolf down that soggy
Toblerone youve been guiltily nursing
in your pocket for weeks, but it has to
be offset with reductions in other areas.
Of course, you must balance a requisite
amount of macronutrients, too: roughly
40% protein, 30% carbs and 30% fats in

order to promote muscle strength and
lard reduction.
If I want to strip 3kg and replace it with
3kg of lean muscle, Ryan and Travis tell
me I have to drop from my current intake
of 2,700 calories a day to 2,000 and start
lifting some serious weights. Ordinarily
Id be chowing down on carb-heavy
Nasi Goreng and various other sugarstacked Indonesian staples, at RBT its a
turbo-boosted Cheesy Chorizo Chicken
with enough protein to put muscles on a
statue. Each days tasty menu is carefully
calibrated to deliver maximum grunt.
So instead of raiding the vending
machine for a carb hit, my body is forced
to draw on fat reserves for power. Sure,
Im chewing off my arm come meal times,
but the pay-off is Im becoming a lean,
mean fitness machine.
Well, thats the dream. The reality is Im
The bonus is training outdoors in tropical

Bali is like exercising in a sauna you burn
off calories up to 6% faster.
a bit of a mess. When news filters through
that Aussie cricket legend Max Walker
has died, it feels like my old man carked
it. It isnt uncommon to have a tired and
emotional response to intense lifestyle
changes Im not Robinson Crusoe there
but it's still fortunate no-one notices
my unmanly tears as we prepare for
activity day.
Departing from the regular 6am start
the printed daily program informs us
there is a 7am sleep-in ha ha (these guys
have a sense of humour!) we meet at the
main outdoor table to board the van for
whats known as stairway to heaven.
More like stairway to hell! The steps to
Gunung Payung beach are 220-odd of

the most unforgiving lumps of concrete
and stone known to bipeds. Our task is
to run up and down them as many times
as possible in 30 minutes, preferably
without cursing. The stairs are flanked by
overhanging vegetation, but the humidity
is extreme and the oceans somewhat
poor attempt at a breeze offers no respite.
I start off like a pro two stairs at a time
but quickly sink to Sunday afternoon
rambler as the Bali sun and the sharp
angle of the steps cut into my calves like
burning spears. Fourteen ascents and
descents later thats 3,080 steps I
crash into the surf with my heroic stepbrothers and sisters.
JANUARY 2017
MENS FITNESS
65
Feel the pain.

Wish I could swap
these kettlebells
for Bintangs.
Tropical blast
Think youre cardio t?
RBT trainer Ryan
Dicksons hardcore Bali
workout will have you
begging for sweet mercy.
100% guaranteed.
1. EXERCISE LADDER
(20 MINUTES)
Begin with one rep of each
exercise (1 squat, 1 lunge, 1
burpee) then do 2, 3, 4, etc
A super-fit guy will have
smashed 20 rep sets by the
20-minute mark. 15 rep sets
is a pass.
1. Bodyweight squats
2. Alternate lunges
3. Burpees
For minutes 6-7, 13-14 and
20, do mountain climbers
Finish, rest 1 minute
2. ABS TABATA
(4 MINUTES)
20 seconds, on 10
seconds off, 8 sets
Bicycle crunches
Plank
Weighted situps using
kettlebells
3. JUMP SQUATS
& WALL SITS (3 MINUTES)
RBT pushes you to the limits but there

is always reward for toil, whether its
a Choc Berry Blast protein smoothie
or a traditional Balinese massage. This
morning its leisure activity: surfing
lessons at Kuta beach. It takes a while to
convert stair legs into sea legs, but the
hardest bit is dealing with holiday envy
as we tramp past legions of squiffy Aussie
guys brandishing freshly-pulled beers.
As the retreat draws to a close, Ryan
and Travis compile a fitness and nutrition
plan for me to follow based on the My
Fitness Pal app, bodyfat readings and
observations of my gym prowess or
lack thereof. My wife has been pushing

me towards a more vegetable-based diet
so its going to be hard to sneak in 600gplus of meat per day back home but if
thats what it takes to build bullet-proofmuscle, Im in.
Travis says it takes 21 days to create a
habit and 86 days to bed it down. Ive
gone six days without a beer and the
departure lounge at muggy Denpasar
International Airport is groaning with
bars and international lager adverts. I am
surely entitled to a hard-earnt, farewell
Bintang, arent I? But something in me,
something I havent seen before and
hopefully will never see again, says no.
OK, theres more chance of Ryans rockhard pecs turning to blubber than there
is of me keeping this caper going for 80
more days, but its good to know my sense
of resilience is building.
I havent boarded the plane and already
the RBT retreat is working its magic.
Want to transform your body? To book
RBTs luxury Bali retreat, go to
retreat.resultbasedtraining.com.au
The hardest part of being on the beach is dealing

with holiday envy as we tramp past legions of
Aussie guys brandishing freshly-pulled beers.
66
MENS FITNESS
JANUARY 2017
45 seconds on, 15
seconds off, 3 sets
Paradise regained. From top: Relaxing (at last!) at

Gunung Payung Beach, a tasty Bolognese Pumpkin
Boat for dinner, and an early morning yoga class.
CONGRATULATIONS TO POWERBREATHER ATHLETE
JAN FRODENO
ON WINNING THE KONA IRONMAN WORLD

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With the Powerbreather there is no oscillation breathing, which reduces oxygen
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Getty
F IS HES THIS S IDE OF TONY ABBOT T S BUD GIE SM UGGLER S.
The expert
SWIM COACH SPOT ANDERSON
In the swim of things

It may seem daunting at first, but once you get your head around a few
key fundamentals, ocean swimming is a top workout and great fun.
What is it?
The start
Anocean-swim
eventusuallystarts
andendsonabeach,
oftenonaSunday
morning.The
swimsareoftenrun
bysurflifesaving
clubstoraisefunds
fortheircluborlocal
charities.Theyre
usuallyaround
2kmlong,but
manyofferashorter
1kmoptionto
broadentheappeal
oftheevent.
Competitorsstart
onthebeachand
runintothewater
onceastarting
hooterhassounded.
Atypicaloceanswimcoursewill
requirecompetitors
toroundlarge
inflatabletethered
buoys(sometimes
referredtoascans)
beforemakingtheir
waybacktoshore
andfinishing
theracewith
ashortrunupthe
beachtocross
the line
Inanoceanswim,
competitorsgooff
ingroups(called
waves)depending
ontheirageand
gender(forexample,
menagedbetween
20-29,then30-39
etc),sodontbe
concernedthat
youllbesprinting
offthebeachatthe
sametimeas2000
otheradrenalinefuelled,
70
JANUARY 2017
MENS FITNESS
sharp-elbowed
swimmers.There
mightbeupto100
inyourwaveand
youllallbegiven
acolouredcapto
weartodifferentiate
yourgroup from
the others.
Practise in the surf to become

more comfortable with
the frequently changing
conditions.
Spot,aformer
world-ranked
triathlete,isnow
headcoachatBondi
Fit(bondifit.com.au),
whichspecialisesin
trainingforfunruns,
triathlonsand
oceanswims.His
adviceforrookie
oceanracersisto
practiseinthesurfto
becomecomfortable
withthenatural
(andfrequently
changeable)
conditions.Ittakes
fourtimesfor
rookiestoget
comfortableout
there,andthefaster
youare,themore
optionsyouwill
haveifthesea
changes.Youvealso
gottopractisediving
alotofguys
gogglesarepushed
offwhentheydivein
forthefirsttime,so
tightenthem
beforehand.
Todealwiththe
intenseactionatthe
startofarace,Spot
advisesbeginner
oceanswimmersto
workoutwherethey
belonginthefood
chain. Startfrom
thebackandtheside
[ofyourwave]ifyou
lack confidence, he
says.If youswimin
thefastlaneatthe
publicpool,gotothe
front,ifyoureinthe
intermediatelanego
to themiddle.
Onceyourestable
inthewater,havea
lookforthefirstbuoy
andaimtoswim
5-10moutsideit.You
dontwanttobeon
theinsidewith10-20
peopleswimming
aroundyouyou
cangetkickedinthe
head.Youshould
alsolookupevery
10breathstomake
sureyoureon
course.
Spotrecommends
swimmingwitha
straighterarmto
dealwithchoppy
waterandto
maintainahigh
strokerate.To
improvestrokerate,
tieyourankles
togetherwitha
bandwhenyoure
practisinginapool
itwillforceyouto
increaseoutput.
Althoughsome
coachesrecommend
learningtobreath
bilaterally(oneach
side),Spotfavours
single-side
breathing,because
you get 50% more air.
MF TOP TIP
Get faster improve your body position

The body position of less proficient swimmers causes their legs to be lower than their heads, creating drag, which slows forward
momentum. To improve it, imagine, when youre face-down in the freestyle position, that a giant finger is gently pushing you between the
shoulder blades. This has the effect of pressing your chest into the water the moment you do, your feet will start to come up.
Poor position:
Good position:
The head, spine, hips and legs are not in a straight line parallel
to the surface of the water. With the legs well submerged
behind you, theyre unable to kick powerfully near the surface.
With the head pointing down and chest pressing the water under
it, the head, spine, hips and legs are in a horizontal line reducing
resistance, saving energy and improving your efficiency.
TOP TIPS
Avoiding
danger signs
SAFETY TIP 1
Swim with a group, or at least

one other person. Ideally,
theyll be about the same speed
as you so you dont have to
stress about swimming fast
enough to keep up. Besides
the obvious benefit of this,
swimming beside your training
partners will make you feel
more at ease while youre in
the midst of such an enormous
body of water. Plus, when you
stop to tread water and look
around, youll have someone to
listen to when you say, Wow,
this is awesome!
SAFETY TIP 2
Swim at a beach you know. If

youre new to ocean swimming,
ask around about the best
places to swim locals will
know. Ideally, the best places
will have sandy beaches that
make it easy to enter/exit the
water, and wont have strong
currents and/or surf.
Sometimes the time of year
makes a huge difference.
SAFETY TIP 3
Swim within your ability. If

youre not yet sure about your
endurance, be sure to swim
only on beaches where there
are lifeguards, and stay out of
the sea completely until you
can swim at least 500-800m
non-stop and comfortably
in a pool.
The Gun
C H A M P I O N I R O N M A N A L I D AY
Afterthescramble
ofthestart,
swimmersusually
hopeforcleanwater
sothattheycanget
intoarhythm,but
althoughtheresa
greatsenseof
freedomassociated
withpunching
throughthewaves
withnopoolropes
orblacklines,this
alsomeansthat
swimmerscanend
upswimming
almostontopofone
another.Theres
someetiquetteto
observehere:if
youreaslower
swimmer,good
etiquette(andasafe
option)wouldbeto
startatthebackof
thepacktogive
yourselfmore
room.Ifaslower
competitor
suddenlyloomsup
infrontofyou,dont
getannoyedthat
theyreholdingyou
upandswimover
thetopofthemgo
around.Generally,
beconsiderateof
swimmersaround
youandtrynottobe
overlyaggressive.
The finish
Whenyouround
thelastbuoy,
72
MENS FITNESS
lengthenyour
stroke.Youllnow
begoingwith
theswell,soglide
abitmoreandlet
theswelldosome
ofthework.
Moreexperienced
swimmersoften
startlookingfor
wavestocatchas
theygetcloseto
shore.Lookbehind
youaspartofyour
breathingstroke
(takesabitof
practiceand
know-how).Most
swimmerswill just
letthewavewash
overthem,butifone
looksbigand
intimidating,byall
meansstop,divefor
thebottomandletit
passoveryou(there
isntmuchpowerin
thewaveametre or
morebelowthe
surface).
Themost
frequentmistake
inexperienced
swimmerscommit
istostanduptoo
early,inchest-to
neck-deepwater.
Dontstanduntil
yourhandtouches
thesandwhileyoure
swimming.
Practise
dolphiningand
high-steppingyour
way out of the surf.
JANUARY 2017
Youcanalsoride
anylittlewaves,or
wavesthathave
alreadybroken,
behindyou:asit
beginstohityou,
pushoffthebottom
andkick,withyour
armsstraightout
infront.
Thewaveshould
carryyoufurther
intotheshore.Good
surfswimmers
cancatchand
rideawaveuntil
theirnosesvirtually
bulldoze the sand.
When you round the last buoy,

lengthen your stroke and glide
a bit more, letting the swell
do more of the work.
aroundthesame
speedasyoutotrain
withandalsoswim
withintherace.In
theraceitself,take
yourtime
remember,itsyour
firstswim,sojust
buildintoit.Best
adviceIcangiveisto
findyourownclean
watertoswimin
andenjoytherace.
Alistacticforthe
startistosecurethe
bestspotonthestart
line.Itrytoposition
myselfclosesttothe
can[firstmarker
buoy].Ialsonotethe
conditionstides,
rips,currentsand
banks tousethese
tomyadvantage.
Everybodywantsa
goodstart;Itrytoget
anevenbetterone
sothatIdontget
caughtupwithother
competitors.Its
goodtogetyour
owncleanwater,
sogettingaway
quickly is crucial.
MF TOP PICKS
GEAR UP FOR THE OCEAN
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breathing? The Powerbreather
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clean, fresh air all the time.
powerbreather.com
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unrestricted movement,
hydrodynamic stability and
increased speed.
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Pro goggles
Specifically designed for open
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are super-comfy and easy to
adjust in the big blue.
$45, speedo.com.au
Getty
In open water
Basedin
Mooloolabaonthe
SunshineCoast,Ali
wontheGreat
AustralianSwim
Seriesin2011.Hesa
seasonedIronman,
havingwonthe
KelloggsNutriGrain
IronmanSeriesin
2015andCoolangatta
Goldfivetimes.
Alistraining
requireshimtocover
thefourdisciplines
ofIronmanswim,
board,skiandrun
butonatypicalday,
hellswim6-7kmina
pool.Healsovalues
hisgymtime2-3
timesaweekand
hisworkoutsbased
onbodyweight
exercises.Togrow
yourfitness,its
importanttodo
cross-trainingor
gymworkforocean
swimming,hesays.
Histipfornovice
oceanswimmersis
totrytodosomeof
yourtraining
sessionsoutinthe
ocean,soyoucanget
afeelforthewater.
Also,selectarace
distancethats
withinyourabilities.
Youdontwantto
staggerawayfrom
yourfirstrace
thinkingyoullnever
wanttoswimagain!
Seeifyoucanfind
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Open water events around Australia
WA
QLD
VIC
TA S
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SA
February 4
Albany SwimFest,
600m or 1.2km,
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February 11/12
Noosa Summer Swim,
3km/5km, worldseries
swims.com.au/
January 21
Portsea Swim Classic,
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December 31
Pier River Swim, Hobart
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January 8
North Bondi
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January 26
Australia Day Jetty to
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Busselton Jetty Swim,
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Mooloolaba Mile Ocean
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Phillip Island Penguin
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Palm Beach to Whale
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February 5
Brighton Jetty Classic,
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January 26
Australia Day Swim,
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JANUARY 2017
MENS FITNESS
73
If youre one of the 20% of Aussies struggling with the mild

form of depression known as dysthymia, there is a simple
tness solution that will put colour back into your life.
Do you feel sad and

helpless now that
Donald Trump is
running the world?
Do recent tragedies such as the refugee crisis in Europe
or the Gold Coast Dreamworld disaster leave you feeling
morose? Just when you could benefit the most from
the psychological perks of exercise, are you skipping
workouts to stay home and watch darts on Fox Sports?
You may be suffering from low-grade depression,
formally known as dysthymia, which is milder
and tougher to identify than acute depression.
Go ahead, duck the diagnosis with a half-hearted Im OK,

but thats part of the problem. Unless a guy ends up in a foetal
position under the bed clinging to a bottle of 40-day-old Scotch,
hes likely to shrug off the suggestion that hes depressed.
That explains why women are twice as likely to be diagnosed
with depression: its not that more of them get depressed;
theyre just more apt to admit it.
The guy version

While acute depression tends to be more severe and short-lived
lasting eight months dysthymia can continue for more than two
years, with no longer than two-month periods without symptoms.
The hallmarks of dysthymia include two or more of the following
signs that impair work, social or personal functioning:
Poor appetite or overeating
Trouble sleeping or oversleeping
Fatigue or low energy
Indecisiveness or reduced concentration
Poor self-image
Feelings of hopelessness
Social withdrawal
Conflicts with family and friends.
Associated signs include sexual dysfunction, guilt, obsession,
addiction, anxiety or fear. For men, there can also be an element
of anger. Masculine depression has an abrasive, agitated edge

to it, says Dr John Lynch, co-author of The Pain Behind the Mask:
Overcoming Masculine Depression (amazon.com).
What triggers dysthymia in men? Sometimes, just being a man.
The essence of the masculine culture is based on healthy
self-worth, says Terrance Real, author of I Dont Want to Talk
About It: Overcoming the Secret Legacy of Male Depression (amazon.
com). Our culture teaches young men to filter their sense of
well-being through performance. You are either a winner or a
loser, dominator or dominated. Mens self-esteem tends to go up
and down like the stock exchange. In fact, some mens self-esteem
goes up and down with the stock exchange.
Large-scale catastrophes, ongoing political corruption and
even the epidemic of domestic violence can leave men affected by
these events feeling helpless. Helplessness is the direct opposite
of the mandate of traditional masculinity, says Real. The one
thing you cannot feel, as a mans man, is helpless and vulnerable.
Thats coded as feminine and weak.
Suppressing such emotions may turn into dysthymia, which can
intensify feelings of vulnerability. When men have depression,
they dont want to admit it, says Real. And some men do such a
good job of hiding their depression that they manage to hide it
from themselves. Self-awareness is avoided by excessive drinking
or womanising, isolating or lashing out; the latter can range from
general irritability to physical aggression. What you get is not
just the depression itself, but also the defences a man is using to
ward off the depression.
Working it out
Recognising the problem is the top priority; after that, medication
and therapy are used to treat depression. But Lynch believes that
exercise and proper nutrition should always be part of the first
line of defence. These are easy to implement with most people,
and they can offer maximum benefit, he says. You cant change
depression if your body is out of shape.
Regular doses of physical activity can reduce feelings of
depression. Researchers at Duke University in the US found
that three 30-minute workouts each week brought as much
JANUARY 2017
MENS FITNESS
75
A drug-free strategy
The effectiveness of drug-free depression treatments have taken a huge step forward thanks to a book by US psychologist Stephen Ilardi, The Depression
Cure: the 6-Step Program To Beat Depression Without Drugs. Ilardis book details an approach to treating depression called Therapeutic Lifestyle Change
therapy, or TLC. His basic argument is depression is linked to our lifestyle in an industrialised, urban society, ie sedentary, isolated and without enough
sunlight or sleep. The six features of his program omega-3 fatty acids, engaged activity, exercise, sunlight, social support and sleep were all much more
prevalent in the lifestyle of our hunter-gatherer ancestors, and Ilardi believes are essential to fighting (and protecting yourself from) depression.
Omega-3 fatty acids

Because the brain needs a steady supply
of omega-3s to function properly, people
who dont eat enough of these fats are at
increased risk for many forms of mental illness
including depression, Ilardi says in the book,
along with noting that countries with high-level
omega-3 consumption typically have the lowest
rates of depression, another factor leading to
low testosterone.
Exercise
Exercise changes the brain, Ilardi says. It
increases the activity level of important brain
chemicals such as dopamine and serotonin (the
same neurochemicals targeted by Zoloft, Prozac
and Lexapro). Research has shown that 30
minutes of walking three times a week shows
the same improvement in depression patients
compared to those taking Zoloft.
Sunlight and sleep

Without light exposure, the body clock
eventually gets out of sync, and when that
happens, it throws off important circadian
rhythms that regulate energy, sleep, appetite
and hormone levels, Ilardi says, also noting that
the average person now sleeps six-and-a-half
hours a day, compared to the 8 or 9 hours of our
ancestors, and that sleep deprivation interferes
with our ability to think clearly and as such is
a potent trigger of depression.
Social support and engaged activity

People who lack a supportive social network
face an increased risk of becoming depressed,
and of remaining depressed once an episode
strikes, Ilardi says. The TLC program includes
a weekly group therapy session, and patients
are encouraged to spend more time with other
people. This ties in with Ilardis belief that
engaged activity with others, stops us from
ruminating, a huge risk factor in depression.
When youre interacting with another person,
your mind just doesnt have a chance to dwell
on repetitive negative thoughts, he says.
Does it work?
Ilardi researched TLC for five years at Kansas
University, where he is an associate psychology
professor. The 14-week program has seen 70%
of patients experiencing a favourable response,
as measured by symptom reduction of at least
50%. When you compare it to a University
of Texas study into antidepressants, where
patients had a 50% favourable response rate
after 12 weeks, which is only slightly higher than
results gained with a placebo, Ilardi might be
onto something.
76
MENS FITNESS
JANUARY 2016
7
Researchers
found that three
30-minute
workouts each
week brought
as much
depression
relief as drug
treatment.
depression relief as drug treatment. In a follow-up study, nearly

40 percent of patients relying on drugs relapsed within six
months, compared to 8 percent of those who stuck to exercising.
When investigators at the University of California tackled the
topic, they found that those who exercised at least three times a
week had lower levels of depression. Those who had given up
their workouts reported symptoms at the same rate as people
who had never exercised.
This effect is often attributed to the release of endorphins
(responsible for the famed runners high) and the moodenhancing neurotransmitter serotonin, which many
antidepressants manipulate to achieve their effects.
Consistency matters more than method or intensity. Whats
important is to have an exercise thats sustainable, says Dr
Michael Craig Miller, assistant professor of psychiatry at Harvard
Medical School. A study in the British Journal of Sports Medicine
found that the symptoms of people suffering from depression
dropped between one-third and a half when they walked on a
treadmill for 30 minutes a day for 10 days.
But how do you get motivated when youre feeling so low? Get
a workout buddy, says Lynch. Someone whos going to kick you
out the door and prod you to go for a run or get to the gym.
Better yet, hire a personal trainer. That way, you can establish
structure and a routine plus theres the impetus to avoid having
to still pay when youre a no-show.
Both work in part like a social obligation, says Lynch, so
what helps to motivate you is that youre doing something larger
than yourself. Or you can fall back on gender stereotyping: tell
yourself to act like a man, then get off your arse and do it.
to work faster than most antidepressants (which require two

to four weeks to take effect). Aerobic exercise also releases
endorphins at a greater rate than other forms of exercise. Studies
at the University of Colorado in the US found that doing regular
aerobic workouts improved the bodys ability to handle the
effects of stress by keeping immunity high and cells undamaged.
Exercise vs depression
The Black Dog Institute
Regular exercise is a top weapon in battling low-grade depression.

The key is consistency: at least 30 minutes three times a week.
However, the following exercise offer inherent advantages:
Aerobic exercise
Anything that gets the heart and sweat glands pumping appears
Strength training
Pumping iron increases energy by improving blood circulation
and oxygen flow to the brain. Seeing the progress youre making
pumps up self-esteem. Researchers at Duke University suggest
exercise alleviates depression by improving your sense of control.
Mind and body
Exercise that integrates mental and physical disciplines may be
more psychologically beneficial than single-activity workouts.
A report in Physical Educator found university students who
combined either guided imagery or tai chi with self-defence
training for eight weeks showed significantly less anxiety.
Walking
Taking a 15-minute walk at lunch may do more for you than
waking up at dawn for a workout, says Dr Michal Artal, assistant
professor of psychiatry at Missouris St Louis University in the US.
Plus, it gets you outside, and outdoor light has been shown to
improve mood, especially during the winter months.
Useful contacts
is a not-for-profit, educational, research, clinical and community-oriented facility

offering specialist expertise in depression and bipolar disorder.
blackdoginstitute.org.au
Beyondblue
is a national, independent, not-for-profit organisation working to address issues
associated with depression, anxiety and related substance misuse disorders in Australia.
beyondblue.org.au
JANUARY 2017
MENS FITNESS
77
When life gets tough,

talking about it can be hard.
But getting help doesnt need to be.
1 in 7 Australians will experience

depression. It affects people from
all walks of life. Yet depression can
be treated, and in some cases even
prevented.
Visit the Black Dog Institute at
blackdoginstitute.org.au Access
information and self-help tools
24/7, to better understand and
tackle the challenges you face.
Take action.
blackdoginstitute.org.au
pick your
diet
E ATING S MARTER W ILL HELP YOU HIT YOUR HEALTH AND FI TNESS GOALS FASTER BUT WHICH D I ET IS
T H E I D E A L O N E F O R YO U ? W E A S S E S S T H E E V I D E N C E A N D A S KS T H E E X P E RT S S O
YO U CA N M A K E T H E R I G H T N U T R I T I O N A L D E C I S I O N S .
Dairy free
The evidence
The theory
Simply cutting out milk-based animal products, including cheese, butter, cream and yoghurt.
The rationale behind it is that a significant percentage of the population are intolerant to
lactose a form of sugar that makes up the majority of the carbohydrates in dairy foods and
this can cause everything from digestive problems to acne. Theres also the ethical side: most
dairy cows are forced to be impregnated every year to maintain milk yields, and theyre often
confined to cramped stalls and slaughtered before the age of five. Even if you arent a cardcarrying PETA member, its worth being concerned about the effect an unhealthy environment
and a cocktail of antibiotics might have on your morning cuppa.
If youre un-mooved (sorry) by ethical

arguments, then its
worth experimenting
to see whether youre
genuinely lactoseintolerant. In Australia
it affects about 10% of
the population. To find
out, try a strippeddown version of the
elimination diet: cut
out dairy for 30 days,
then slowly reintroduce
different foods and see
if you feel sluggish/
bloated/worse.
The good
Its never been easier

to do: almond, rice and
coconut milk are all
viable alternatives, and
now widely available. Its
also worth noting if you
love cheese and youre
not in it to make the cows
happy that harder
cheeses like parmesan
and aged gouda,
naturally eliminate a lot
of lactose during the
manufacturing process.
Too much dairy

can cause
digestive
problems and
even pimples.
The bad
Soy, often touted

as the protein-rich
vegan alternative to
dairy, is contentious
because it contains
phytoestrogens that can
interfere with hormone
production. Though its
ne in small quantities,
regularly exceeding
three servings a day
may not be a good idea,
says nutrition coach
Ryan Andrews. Also,
avoiding yoghurt and
cheese deprives you of
bacteria that improves
gut health youll need
to get it elsewhere,
which means eating
fermented foods. Hope
you like sauerkraut.
EXPERT VERDICT
Im not a fan of cutting anything out of your diet

unless there is a reason for it but that said, dairy
doesnt need to play a vital role, says nutritionist
Yolanda Hinchcliffe. The argument that we need it
for calcium is very outdated. I think its best to eat
some good-quality dairy and replace some with
alternatives although please, not processed soy.
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Most stupid diets of

all time #1:
The Cookie Diet
Cookie dieters have to buy

pre-packaged cookies and
are supposed to eat six of
them a day, plus one real
meal. This adds up to 8001000 calories a day mostly
empty calories. Apart from
being unsustainable, its also
just plain bloody stupid.
EXPERT VERDICT
Carbs get a lot of bad

press but they play a
vital role in our bodies
well-being and growth,
says Hinchcliffe. What is
important is to be honest
with yourself about your
requirements and adjust
your intake accordingly.
Are you an endurance
athlete? Are you a
gym-goer or a sedentary
middle-aged man? Your
body, your diet, your
responsibility.
Pasta disaster.
Slash carbs and
you will have
less cravings.
Low-carb
The theory
Your metabolic system is adaptive. If your diets mainly starchy carbs, then it gets used to using those as your main
energy source. And although your body is capable of generating glucose from other sources, it doesnt have to, so it
stops. Ditch the carbs for long enough and, if youre eating plenty of protein and fat, your body will start converting
them for energy instead, making you a more efficient fat-burning machine. Youll also cut down on insulin spikes and
(hopefully) cravings.
The evidence
The good
The bad
Its pretty solid. In a meta-analysis of 17 different
Some research indicates that molecules known
clinical trials, low-carb diets beat low-fat diets

for both weight reduction and a lowered risk of
cardiovascular disease. Theres even some evidence
that low-carb diets can halt or reverse the onset
of type 2 diabetes.
as ketone bodies, which are generated by very lowcarb diets, can slow some of the effects of ageing.
Its also fairly adaptable: many nutritionists suggest
timing carb consumption around workout days (and
specically before or after workouts), helping out
when fast energys needed.
In the early going, at least, low-carb is tricky

to stick to, as your body initially refuses to adapt
and demands sources of fast energy. Theres also
expense to factor in in most of the developed
world, grain production is heavily governmentsubsidised, which is partly why foods full of starchy
carbs are cheaper than protein and fat-rich foods.
JANUARY 2017
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81
Paleo
The evidence
The theory
A way of eating based on only eating foods that would have been available to our cavemanera ancestors, based on the idea that our modern diet full of trans fats, refined carbs and
easy-access sugar is to blame for everything from cancer and Alzheimers to depression
and infertility. Fruits, vegetables, meat, nuts and seeds are all on the menu, while dairy,
sugar and starch are off. The most argued-over omission? Grains and legumes, which many
Paleo advocates say contain anti-nutrients that can block the absorption of minerals and
vitamins, as well as causing digestive issues.
Reasonable. Several
studies comparing Paleo
with a typical Western diet
have linked it to increased
insulin sensitivity and
improved lipid (body fat)
proles and a 2016
paper linked the diet to
reduced inammation,
something often thought
to be associated with
cancer. Then again, almost
anythings better than a
typical Western diet.
The good
Getting more protein, veg

and healthy fats is no bad
thing, and cutting out sugars
unlikely to do any damage.
Tackle Paleo properly by
eating grass-fed, free-range
meat, and youll benet
from its improved hormone
prole and omega 3:6 ratio.
Oh, and it wouldnt hurt to
eat some vitamin-packed
offal occasionally.
A Paleo diet
is good for
reducing
bodyfat.
The bad
Paleo fans are backing

away from the our slowevolving bodies havent
adapted to agriculture
argument that helped launch
the movement, because it
isnt true: theres decent
evidence that different
populations have evolved to
eat the foodstuffs cultivated
over the past few thousand
years. Similarly, the Paleoapproved foods available in
your local Coles dont bear
much relation to what a
caveman ate everything
from asparagus to yams has
been bred for size and taste,
sometimes at the expense
of nutrition. And not all Paleo
dieters make a distinction
between processed and
unprocessed meat not
ideal, since the WHO has
linked bacon and sausages
with a slightly increased
cancer risk.
EXPERT VERDICT
What I like about the Paleo diet is that, at its core,

it advocates cooking from scratch and shuns
overprocessed foods, says Hinchcliffe. It also
promotes local and seasonal foods and sustainably
raised proteins. I think its a good basis for a
diet but watch out, because it can become too
restrictive. And eating to a guideline rather than
listening to your bodys needs isnt the best way.
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Protein
Most
stupid diets of
for#2:
Fewer
all time
The Calories
Lemon Detox Diet
This expects dieters to
survive on a special lemon
tea drink and pretty much
bugger-all else. Apart from
the fact that detoxing is a
load of bollocks, this is really
just a way to waste your
money while also wasting
away from starvation.
Mussel-bound
Mussels are rich
in heart-healthy
omega-3s, iodine
for metabolism and
selenium to fight
free radicals.
EXPERT VERDICT
The great thing about

following this diet is
that you can eat vast
amounts of food without
putting on weight as
long as you think fish
and veg, not platefuls of
pasta, says Wilkinson.
Most importantly, they
are all to be enjoyed.
Celebrating food is one
of the most important
lessons from the
Mediterranean diet.
Mediterranean
The theory
The catch-all name for the traditional diet eaten by the populations of Italy, Greece and southern France and Spain.
Obviously, the cuisine varies by region, but it usually includes vegetables, fruits, nuts, beans, cereal grains, olive oil
and fish, along with moderate amounts of red wine and limited sugar.
The evidence
The good
The bad
Solid. This ones been around for a while. A 2011
Its not a difficult diet to follow, and the food
review of studies found that the Mediterranean

diet is probably more effective than a low-fat diet in
lowering LDL (bad) cholesterol and blood pressure,
while a 2015 study found that adherence to the diet
lowers your overall stroke risk. If your main concern
is fat loss, though, you might want to look elsewhere:
a 2016 review found that its no more successful than
other diets.
recommendations still allow for social eating with

minimal hardship. It also shares a few similarities
with the currently popular Sirt diet, which suggests
that the protective effects of red wine and olive
oil (among other things) are actually related to a
little-researched class of proteins called sirtuins,
discovered only in 2005. Put it this way: youre
unlikely to do yourself any harm following this one,
even though the mechanisms arent clear.
Though theres a decent amount of evidence to

support the diet, some studies are confounded
by lifestyle factors. Theres an argument that the
benets arise from actually living in Mediterranean
countries, which comes with more social support
and less stress than the typical Australian officeworker grind. You might also need to be picky
about your olive oil and greens: the traditional kind
are grown in the mountains and tend to be very
antioxidant-heavy, which might complicate matters.
JANUARY 2017
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83
Vegan
The evidence
The theory
Shunning animal-derived foods altogether means saying goodbye to not just meat, fish, eggs
and dairy, but also products including marshmallows (which contain gelatin), Worcestershire
sauce (anchovies) and some kinds of apple juice (uh, fish bladders). While some treat veganism
as a philosophy for living, others call their diet plant-based, which gets the point across while
also technically having the flexibility to include meat.
Veganism
is linked to
lower rates
of cancer and
heart disease.
The most compelling

reason to go vegan
or plant-based is
protection against the
Big C. In a 2016 metareview of 96 studies,
vegan and vegetarian
diets were linked to
signicantly lowered
rates of cancer and
heart disease. Theres
some evidence that a
vegan diet can lead to
weight or fat loss, but it
tends to be difficult to
control for other lifestyle
aspects in these studies.
The good
Done properly by
eating a wide array
of plant-based foods
including legumes, nuts
and seeds vegan
diets are among the
most nutrient-dense
around, and especially
high in dietary bre,
magnesium, potassium,
vitamins C and E, folate,
carotenoids and most
other phytochemicals.
Proteins a concern, but
its entirely possible to
get enough if you eat
properly. Finally, you
might help the planet:
vegan food tends to
come with a much lower
carbon footprint than
the typical hamburger,
though the effects often
overstated in the media.
The bad
If youre not careful,

its easy to eat too much
overprocessed food
containing high amounts
of soy. Plus it can be
tricky to get enough
calcium, omega 3 fats
and vitamins B12 and D.
EXPERT VERDICT
Just being a self-described vegetarian or vegan does

not mean that you will automatically eat a better diet,
says Andrews. When following a plant-based diet, focus
on whole foods including not just vegetables and fruits
but also legumes, wholegrains, nuts and seeds. Avoid
processed meat substitutes, refined carbohydrates and
other highly processed products. Dont consume junk just
because its labelled vegan.
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JANUARY 2017
Protein
Most
stupid diets
Fewer
of allfor
time
#3:
The Calories
Sleep Diet
Knock yourself out with
sleeping pills for days on end
and lose kilos? What could
possibly go wrong here?
As well as losing weight, you
can also lose your job, your
friends and any semblance
of a grip on reality. Where
can we sign up?
Not so sweet, bro.

Excess sugar
consumption can
lead to weight gain,
diabetes and worse.
EXPERT VERDICT
Sugar can be useful

as an energy tool, but it
would do most people
good to cut down,
says nutritionist Gareth
Nicholas. It has no
nutritional value at all
its simply empty calories
that cause inammation.
For sweetness, choose
foods that nature made
sweet and save sugar
for treats.
Sugar free
The theory
For most people, sugar-free means the refined kind found in bread, pasta and cereal, cakes, pastries and lollies.
True devotees try to ditch even fructose the sugar found in fruit but were not considering that right now. With
health authorities slashing recommendations every couple of years, the white stuffs never been more demonised,
and for (reasonably) good reasons: the dopamine rush when you eat it makes it addictive, and insulin spikes mean it
encourages your body to store calories as fat.
The evidence
The good
The bad
Theres a sugar mountain of evidence that too
Cutting back on sugars likely to have very positive
much is bad. Most recently, a rat study published in

Frontiers In Molecular Neuroscience suggests that it
could be as damaging to the brain as extreme stress
or abuse. Another 2015 study (this one on mice)
links combined sugar-and-fat intake to cognitive
decline, suggesting that it might affect the bodys
production of serotonin. Theres hardly been a worse
time to be a sugar magnate.
effects for most people. Its nutritionally empty, so

by replacing it in your diet with more nutrient-dense
foods, youre almost certain to see a favourable
impact on health. Get past the early cravings and
youll probably notice better appetite management.
Beware of sweeteners , though: theres some
evidence that they can spike insulin and mess with
your bodys fullness sensors.
Ditching it entirely could have unforeseen side

effects. A 2015 study from Georgia State University,
for instance, found links between eating sweet foods
and episodic memory-formation, suggesting that it
could help you control your eating behaviour.
JANUARY 2017
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85
MF GUIDE TO THE ULTIMATE HOME
Youve thought about it. The idea of a

home gym has crossed your mind each
New Year, when the resolution-minded
masses swarm your local gym, turning
your hour-long workout into a two-hour
drag. Each time your gym blares out Bieber, or a runnynose lifter fails to wipe down the equipment, youve
dreamed about owning your own gym. So why not
now? The biggest benet is convenience, says trainer
Joe Stankowski, author of The Ultimate Home Gym
Guide. A home gym is never closed. Plus, you dont
have to deal with commercial gyms restrictions
about what footwear you can have or whether you
can grunt during heavy lifts. With a home gym, you
can work out in your underwear if you want to
because you get the nal call.
Before you invest in a home gym, however, there
are two drawbacks to consider. The downside to
a home gym is you lose that social aspect you get
from a commercial gym, says Stankowski, who
recommends logging on to online forums, or training
with a friend or neighbour, to help you stay on track.
Second, a home gym is never a one-and-done thing.
Because your training always evolves, youll inevitably
need to add equipment, so expense and maintenance
are denitely issues. But its denitely worth the effort.
P R I VAT E P O W E R
The garage gym

A bigger space expands your fitness vocabulary, Stankowski says.
Everything you'd find in an office gym is a worthy addition, but the
two must-have apparatuses for any garage gym are a power rack and
a good barbell set. Stankowski explains: The power rack allows you to
lift more because youre not pulling from the ground. You dont have
to worry about getting buried by the weight because the racks safety supports will
catch it. Most power racks come with a chin-up bar that could also act as an anchor
point for your TRX. But dont skimp on the bar, Stankowski says. A cheap bar will
have crappy knurling, the criss-cross pattern that keeps the bar from slipping.
Technogym Power
Rack Personal
Sonos Play:1
The Rack Personal
makes you train harder

and more effectively. This
superb wireless speaker
from Sonos, enables you
to stream music into your
gym from phones and
other sources. $299,
ensures maximum safety

thanks to smart lock and
precision glide systems,
which give barbell support
locking and a smooth,
fluid sliding movement of
the safety bars. Includes
barbells. $11,770,
Studies show music
sonos.com/en-au
technogym.com/au/
Rounded horns on
the kettlebell allow
for easy double-hand
moves or swings.
Pro Grade
kettlebell 24kg
Your body has to work
that much harder to
control these cannonballlike weights, so you burn
more cals doing standard
moves such as curls
and squats than you ever
would with dumbbells.
$79, worldtness.com.au
Weightlifting
Olympic Plates
These plates are made
from solid natural rubber
with a smooth finish.
Essential muscle-builders
for any gym.
15kg/$67.50, 20kg/$90,
worldtness.com.au
World Fitness
Mounted Chin Up/
Pull Up Bar
This durable bar is
130cm long and can
withstand up to 220kg .
It can also be used as an
anchor for rings and bands
so you can target multiple
muscle groups. $119,
worldtness.com.au
Waterrower M1
Hirrise rowing
machine
Every self-respecting
gym needs a rower, and
this is our favourite. Its
unique WaterFlyWheel
employs dynamic
resistance by continually
adjusting to your intensity.
$2,099, waterrower.
com.au/
Have the
balls to try
something new
The medicine ball lunge
twist engages nearly
every muscle in your
body, which is why you
should incorporate it
into your routine. To
make it more challenging,
keep your back leg as
parallel as possible to
the floor without touching
it. (Of course, you will
also have to anchor your
back foot to the floor.)
Give em
enough rope
You can also use battle
ropes like a TRX
supsension trainer.
This move, called the
isometric crucifix hold,
works the shoulders like
nobodys business,
forcing untold pressure
onto the delts and
forearms. Give it a go
and feel/love the pain.
B A C K YA R D B U F F
The outdoor gym

Moving your workouts out into the backyard gives you even more
room to swing kettlebells around and throw medicine balls further.
Train like a strongman and flip tractor tyres across the yard (you can
get these for dirt cheap or better yet, free from a local tyre yard).
Channel your inner Tasmanian axe champion and chop wood. Of course,
a sledgehammer from your local hardware store works in place of an axe too.
Get a little creative, utilising everyday stuff you wouldnt think of as gym equipment
such as a beer keg, Stankowski says. Anything that can be done with a barbell can be
done with a keg. A standard-size keg weighs 14 kilos, plus 58 kilos when filled with water.
(Of course, youll have to empty the keg first before you can use it, if you get our drift.)
A smart way
to go cheap
If youve been
eyeing off your
gyms glute-ham
raise for your home
gym, you might be
in luck. Like any
business, gyms
look at replacing
or upgrading their
equipment each
year. It might be an
idea to ask yours
if theyre planning
to replace any
equipment and put
up your hand for
any surplus stock.
Ive seen $3,000
pieces of equipment
go for $100, says
Stankowski.
18kg Battling Ropes

Thirty-second intervals
of waves, slams and
spirals will help you
increase strength,
power and aerobic
capacity. $190,
jollyropes.pty.
[email protected]
Bodyworx Push-pull
weight sled
Polar M600
A variable-weight
monitoring activity leads

to bigger gains. Built on
Googles Android Wear
smartwatch platform,
the Polar M600 packs a
wrist-based heart-rate
monitor, integrated GPS,
two-day battery life when
connected to Android
devices, 24/7 activity
tracking and Smart
Coaching features. $499,
push-pull weight sled for

strength cross-training,
this beast is great for
building leg power and
speed. It has a smooth
45-degree-angle base
slide-rail on both ends,
to ensure the sled can be
pushed and pulled within
the one session.
$349.95, fitonline.com.au
Studies show
Select a Size
Dont know what
size to get? The
bags weight
should be roughly
half your body
weight.
polar.com/au-en
Everlast Powercore
3ft Boxing Bag
Hang a heavy bag
Whack a tractor
tyre with a
sledgehammer
for an intense
workout.
from a tree branch and

go to town (you could
also suspend it from
your power rack.) A few
rounds on this punching
bag double as hard-hitting
cardio and effective
anger management.
$129.95,
amartsports.com.au
JANUARY 2017
MENS FITNESS
91
FIT FOR BUSINESS
The office gym

Whether you live in a shoebox apartment or have a spare office in your
house, you might not realise that you actually do have the floor space for
a serviceable gym. Stankowskis rule of thumb: As long as you can lie
on the ground and have arm room on all sides, youll have enough room
to push, pull, twist, bend and squat to challenge your body in different
planes without running into stuff or breaking things. Make sure you can stand on your
toes and reach your arms straight up without chopping your fingers into a ceiling fan.
Thatll give you enough vertical space to do jumping or overhead-type exercises.
Before outfitting your home office gym, youll need a white board, calendar or training
log to monitor your progress. Guys who train at home make the mistake of training
instinctively, doing what feels right, Stankowski says. But when you train randomly,
you get random results. Map out your program beforehand and pin it up so that your
goals stare you in the face. Another good (and inexpensive) investment is a countdown
timer such as the GymBoss (right) to keep track of rest intervals. The foundation of
any home gym starts with adjustable dumbbells. Theyre safe, cost-effective and spaceeffective, Stankowski says. With a good pair of dumbbells, you can perform a wide range of
exercises, from single-leg squats and military presses to lateral raises and bentover rows.
If you work long hours

handcuffed to a desk, try
replacing your chair with
a stability ball.
The Gymboss
The GymBoss is an
easy-to-use, repeating
interval timer thats
small enough to throw
in a gym bag or suitcase
for workouts on the go.
This multi-use timer
has versatile functions
that make it beneficial
to virtually any type
of exercise program,
including Tabata, HIIT,
cross-training and
kettlebells. $19.95,
TRX Home
Suspension Trainer
Get a full-body
workout using your own
bodyweight. The straps
hook securely on any door,
fence, tree or playground
bar and can work across
different planes. The TRX
is lightweight and portable,
making it perfect for any
home or outdoor gym.
gymboss.com
Toaster Bumper
Weight Plate
Storage Rack
with Wheels
Why trip over umpteen
pairs of dumbbells when
you can buy a moveable
storage rack that will
transport plates from
one room to another.
$149,
15kg Hammertone
Dumbbell Set
The durable
hammertone cast iron
plates have a semi-gloss
finish for long-term rustand maintenance-free
use, and the collars are
threaded for a safe and
secure fit to the handles.
worldtness.com.au
York Fitness Anti-Burst Gym Ball

Burst-resistant balls are versatile
pieces of kit. Dont have room for a flat bench?
A stability ball does the job. You can do seated
overhead presses on it; use it for hamstring curls,
hip extensions, leg curls and Bulgarian split squats;
or use its instability for plank variations, says
Stankowski. 55cm, $29.95; yorktness.com.au
Hexangular Texture
Foam Roller
York Fitness Med Ball

with Handles
Perfect for warm-ups

or cool-downs. Roll sore
muscles over these foam
cylinders to break up
scar tissue, increase
blood flow and improve
range of motion.
$35/90cm, worldtness.
This versatile training

tool adds intensity to
classic moves such as
medicine-ball pushups.
Also revs up rotational
lunges, which target
multiple muscle groups.
The handle ensures
you get a thorough grip.
8kg/$119.95, yorkfitness.
com.au
com.au
92
MENS FITNESS
JANUARY 2017
CONFIDENCE
BOOSTER
FREE DELIVERY


CLICK TO BUY NO
store.ihls.com.au


BY
ihls.com.au
or call
1300 557 224
2016
Mens Fitness
CHRISTMAS
A must-have list of presents that will go some way towards

alleviating the boredom of hanging with the rellos on Christmas Day.
94
MENS FITNESS
JANUARY 2017
Clockwise from left
S E I KO A ST RO N S O L A R
GPS RANGE
H O UR S O F F UN
C H A R L E S T Y RW H I T T
GET SHIRT Y!
When your private jet next

prepares to land at an
airport in the French Riviera,
you wont have to change the
time on your Seiko Astron
Solar GPS watch it will
do it automatically for you.
Nifty, eh. Nor will you have
to change the battery, as the
hot Mediterranean sun will
charge it up all by itself.
Upgrade your Dad or

brothers wardrobe with a
smart-looking shirt from
Brit tailors Charles Tyrwhitt.
This casual raspberry
gingham poplin number is
non-iron so a guy can easily
throw it on if hes stuck for
time or lacking in ironing
skills. Choose from three
fits: classic, slim and
extra slim.
$2,700, seiko.com.au
$39, ctshirts.com/au
D I E S E L O N LY T H E
B R AV E E X T R E M E
P R O R A S O S H AV E K I T
FAC E FACT S
SMELL LIK E A MAN
Proraso create beaut Italian

grooming products. This kit
contains pre-shave cream,
shaving cream, after-shave
balm, a shaving brush and
bowl. Theres everything a
guy needs to get his mug
looking smooth and shiny for
that foxy chick he meets at
a New Years eve party.
The bottle, shaped like an

angry fist, packs the kind of
manly scent pretty girls go
gaga for. And even if they
dont, youll still smell like
the kind of guy who pushes
things to the limit and wins.
As the name suggests, this
fragrance will put you in
touch with your heroic side.
$99.50, prorasoaustralia.
com.au
$79 for 125ml, chemistwarehouse.com.au
CA M E L B A K U LT R A 4
C O O L RU N N I N G
Flip the bird to unnecessary

heat and sweat while
youre running. This
hydration vest features
a two-litre reservoir,
expandable storage
and front pockets. It is
completely size-adjustable,
weighing less than 400g
(unfilled) and is great for
all kinds of running.
From $189.95, camelbak.
com.au
4 P I N E S C H R I ST M A S
B E E R PAC K
AMBER HYDR AT IO N
Give the ultimate gift of

bro-love: beer. In this
craft-brewed four-pack,
theres a crisp and clean
Kolsch, a Pale Ale, the West
Coast Red Eye IPA and a
Yuletide-spiced beer with
hints of nutmeg and clove
called Christmas Saison.
$29.95, 4pinesbeer.com.au/
Opposite page
WAT T B I K E P R O
CYCLE OF LIFE
Imagine an indoor bike

which replicates the
smooth feel of the road and
measures your performance
with precise, intelligent data.
This is it, folks. The Wattbike
analyses over 40 different
sets of data and connects
to popular fitness apps
and devices including Zwift,
Sufferfest, Strava and
Garmin. Totally awesome.
$4,500, wattbike.com/au/home
JANUARY 2017
MENS FITNESS
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2016
Mens Fitness
Clockwise from left
J O H N N I E WA L K E R
B L E N D E R S B ATC H
R E D RY E F I N I S H
QUALIT Y D RIN KIN G TIME
Once Uncle Jack, Aunty Flo

and the hordes have left on
Christmas arvo, sit back and
relax with a snifter of Johnny
Walker Red Rye Finish. The
whisky is finished up to six
months in ex-rye casks for
a perfect balance of intense
sweetness, layered fresh
fruit and spice. Aaaahhh!
$60, johnniewalker.com/en-au/
S A LO M O N D I S - L A B
A DVA N C E D S K I N PAC K
T H E V E ST O F T I M E S
This vest is worn by UTMF

(Ultra Trial Mt Fuji) winner
Julien Choirier and we
reckon young Jules is on
to something. It has front
hydration flasks that shrink
as you drink, versatility for
carrying accessories and
is so light you can hardly
feel it off-road. Top trail
running kit.
$229.95, salomon.com/au
B LU N D ST O N E
ST Y L E 1 3 0 8
B O OT U P
Are your Blunnies on their

last legs, so to speak?
This rustic black beast is
a refined chisel toe that
looks mighty fine with jeans
or nicely takes the edge
off a suit. Slip your feet into
a deadset Aussie icon
this Christmas.
$199, blundstone.com.au
WAT E R P I K U LT R A
W E LL- F LO S S E D FA N G S
You want sparkling white

chompers if youre out on
the pull over the hols. Trust
us: no self-respecting
lady appreciates grubby
gnashers. This cool
toothbrush shoots jets
of high-pressure water in
between the gum line to
rid your mouth of food
residue. Essential.
$144.99, chemist
warehouse.com.au
96
MENS FITNESS
R E D B A LLO O N R A LLY
COMBO EXPERIENCE
B O S S T H E T R ACK
Channel your inner-revhead,

by driving a WRX Rally
Car for 10 laps around
a dedicated track, then
jump into a Yamaha YXZ
buggy for an extreme hot
lap. The ultimate gift for
guys who like to push the
limits and love the smell of
burning rubber on scorched,
smokin earth.
$210, redballoon.com.au
JANUARY 2017
Clockwise from left
LU LU L E M O N
T. H . E . S H O R T
TR AIN HARD, LOOK GOOD
THE stands for Train Hard

Every Day. If its not the
mantra you live buy, it
damn well should be. Get
your arse into these
lightweight, easy-wearing
shorts and start creating
the kind of body and life
you really want.
$59, lululemon.com.au
M O N STA C LO T H I N G
R AD CLOBBER
Monsta does bodybuilding

clothes, powerlifting gear,
weightlifting shirts, MMA
fight wear and workout
tops with attitude. Stand
out from the crowd at your
gym wearing a T-shirt with
Embrace pain, Beast
or Let the animal out
emblazoned across your
bulging chest.
T-shirts $36, singlets $28,
monstaclothingaustralia.net
ZIRO RING
PIMP YOU R FIN GERS
Black is the new gold or

silver when it comes to rings.
Seriously it looks super
sharp. This polished 6mm
ring is made from Zirconium,
which, we are reliably
informed, is number 40 on
the Periodic Table. Bet you
didnt know that.
$289, wdrings.com
SPECIALIZED
ROUBAIX BIKE
EASY- RIDIN DAYS
This bikes been tested

on the cobblestones of
northern France, which
we are assured, are very
challenging cobblestones
indeed. Its a super-strong
and tough pushie, perfect
for long rides or hanging
out with Mamils, if thats
your thing.
$2,300, totalrush.com.au
TA N I TA R D - 9 5 3
K EEP YOU R BODY IN CHECK
If youre the kind of guy who

chucks just about everything
down his cakehole over
Christmas, these scales will
help you assess where youre
at when it comes time to
shed the fat stuff. Measures
weight, body fat, muscle
quality, visceral fat and a host
of other important markers,
and connects to your phone.
From $499, tanitaaustralia.com.
JANUARY 2017
MENS FITNESS
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2016
Mens Fitness
S O N O S P L AY B A R
G OOD VIBR ATION S
Is this the coolest-looking

speaker system in the known
universe? You betcha. Its
also supremely high-tech.
You can wirelessly stream
iTunes, your favourite music
services and thousands of
internet radio station shows
and podcasts through it.
A superb piece of design.
$999, sonos.com
rebel TRACKERS
KNOW LED GE IS P OWE R
Nearly every successful

body transformation in this
magazine talks about the
importance of monitoring
progress to achieve goals.
These top-shelf trackers,
available from rebel Sport,
will give you the tools to mark
out your route to a higher
level of fitness.
(Clockwise from left): Fitbit Alta
Blue $199, Garmin Vivoactive HR
$296, Fitbit Blaze Purple $299,
Garmin Forerunner 235 Red
$296, rebelsport.com.au
98
MENS FITNESS
JANUARY 2017
Well-shredded.
If getting lean is your goal, one of the
simplest and most effective diet hacks
you can do is to sub out your regular
dinner for a salad. Good news, though:
They can actually be tasty!
DUDE,
WHERES
MY
salad?
Salads provide a fresh alternative to heavy,

traditional Christmas fare and these days
theyre tastier and meatier than ever. The
latest innovations include meat-crowned
hot-tops, hearty grain bowls and wildly
nutritious beetroot combos. Theyre just the
ticket for light but fullling summer eating.
BY NILS BERNSTEIN
PHOTOGR APHS BY
C H R I S T O P H E R T E S TA N I
Salads history has been less than

glorious: At best, its been called
a sad excuse for a side dish; at worst,
a horrifying deception. But one
thing its rarely been called is a
decent, delicious guys meal in itselff. Finally,
thats all changing. Innovative salad slingers
are transforming the culinary afterthought into
a bona fide leading man of a meal, filled with
essential muscle-building proteins, nutritionally
muscular vegies and grains, and even hot braised
meats that fill you up, get you strong, keep you
lean (science says it works!) and make you feel
better all over. On these pages we present the six
most-satisfying, best-tasting beasts-in-a-bowl.
The Feel-Better
Steakhouse Salad
The best cut of meat,
an d best cuts of
greens, adapted from
chef Adam Cole.
SERVES 2
INGREDIENTS
250g rump steak

Salt and pepper
Cue the Rump
The secret to
perfecting this
manly dish is to
complement the juicy
steak with a crunchy
component here in
the form of pepitas,
otherwise known
as pumpkin seeds
and something tart,
chiefly pomegranate.
Of course, you also
need the right cut
of meat. Rump is a
great cut for grilling
and for salads,
says Cole. Because
its next to a lot of
working muscles, its
especially flavourful,
it goes great with
rocket, and it isnt too
expensive.
Whats Superhealthy
About It
Iron and zinc

deficiencies have
been linked to
depression
good thing this
salads beef and
pumpkin seeds
pack in both
nutrients, as well
as tryptophan,
which boosts
serotonin levels
(and, consequently,
mood). Pomegranate
seeds also
contain powerful
antioxidant and
anti-inflammatory
qualities.
cups rocket,
roughly torn
cups silverbeet,
thinly sliced
cup toasted pumpkin

seeds (pepitas)
cup pomegranate
seeds
DRESSING
tbsp honey
1 tbsp fresh-squeezed
lemon juice
cup olive oil
Whisk ingredients
together until emulsified.
INSTRUCTIONS
Season steak liberally

with salt and pepper.
Cook steak over medium
heat, fat side down,
about 8 minutes or
until rare. Flip steak
and cook another few
minutes, until mediumrare. Let rest 10-15
minutes before slicing.
Meanwhile, toss greens
with dressing and add
salt and pepper to taste.
Sprinkle pepitas and
pomegranate seeds over
greens, then slice steak
and arrange over the top.
Chef Tip!
For perfectly even
cooking, take meat out
of the fridge and let it
sit at room temperature
for 3060 minutes
before you plop it over
the flames, says Cole.
After grilling, let it rest 5
minutes before slicing,
to minimise juice loss.
The Zesty, Crunchy

Quinoa Bowl
Call it what you
want quinoa
bowl, grain bowl,
salad that looks
disturbingly like a
bowl of cereal. But its
powerfully healthy
and, when done right,
absolutely delicious.
SERVES 2
Fluffy Goodness
cup chopped walnuts
The new grain

bowls are a welcome
entry into the salad
pantheon: filling,
nutritious, versatile
and easy to jazz up
with your protein of
choice. Quinoa, one of
the few grains thats
a complete protein
(meaning it contains
all nine essential
amino acids), has
a light, fluffy texture
that wont weigh
you down.
Whats Superhealthy
About It
Turmeric is high
in curcumin, shown
in studies to help
alleviate joint pain.
The exercise-induced
inflammation
that results when
you train hard can
make your joints
feel old and creaky,
but adding more
curcumin to your diet
may help banish the
aches and increase
mobility.
INGREDIENTS
tsp salt
1
cup quinoa
Who said salads

are dishes best
served cold?
The new hot-tops
feature pipinghot meat laid over
tasty, cool greens.
1 tsp turmeric
1
tbsp fresh-squeezed
lemon juice
cup diced celery

cup ricotta (preferably
fresh)
INSTRUCTIONS
Bring 1 cups water and

teaspoon salt to a boil in
a medium saucepan over
high heat. Stir in quinoa
and turmeric, return to a
boil, then reduce heat to
low, cover, and simmer
20 minutes. Fluff quinoa
with a fork and turn onto
a platter to cool. Mix in
lemon juice, then celery
and walnuts; adjust salt.
Top with dollops of ricotta
before serving.
Health Tip!
Fun Fact!
Ricotta cheese is
a great source of
vitamin D, which isnt
just for bones. A study
in the journal Neurology
linked a moderate
vitamin D deficiency
with a 53% rise in the
risk of dementia of
any kind, and a severe
deficiency with a 125%
rise. (If youre looking
to slim down, opt for
low-fat ricotta.)
The Hearty Salmon

Hot-Top
Mastering the newest
salad innovation
means layering
steaming-hot meat
over citrusy greens.
The salad that eats like
a sandwich
F o o d s t y l i n g b y S u z a n n e L e n z e r ; P r o p s t y l i n g b y K a i t l y n D u R o s s Wa l k e r / H o n e y A r t i s t s
Spinach is high in
vitamins K and A,
manganese and folate.
But one thing it isnt high
in is iron, contrary to
anything Popeye had to
say about it. In truth, in
1870, a German chemist
misplaced a decimal
point, attributing 100g
of spinach with 35mg of
iron instead of 3.5; that
myth still persists.
The hot-top is a
hearty combination
of braised meat
and grains ladled
steaming hot over
greens for a filling
meal. In our simple
but richly flavoured
version, the chilliorange sauce acts
as a warm dressing
to gently wilt the
spinach, and we
subbed out the
chicken for just-ashearty lean salmon.
Whats Superhealthy
About It
Salmons omega-3s
help your heart
function at top levels.
Studies show that
omega-3s can lower
risk of abnormal
heartbeats, drop
triglyceride levels,
retard the growth
of plaque on your
arteries and lower
blood pressure.
Health authorities
recommend eating
fatty fish like salmon
and sardines at
least twice a week;
you can also
supplement with
about 1,000g of
high-quality fish oil
every day to make
up the slack.
MF TOP PICK
Sumo Salad
Cant be arsed whipping up
a salad? Get yourself a
tasty Sumo Salad. Theyre
made fresh to order and
can be tailored to highprotein, low-carb, lowcholesterol, low-sugar,
low-fat or dairy-free
diets. sumosalad.com
SERVES 2
INGREDIENTS
tbsp sweet chill sauce
cup orange juice

(preferably fresh
squeezed)
1
large boneless salmon

fillet (about 250g), cut
in half
cups spinach,
washed, dried,
and roughly
torn
INSTRUCTIONS
In a pan with a lid, bring chilli

sauce and orange juice to
a boil over high heat. Add
salmon, reduce heat to
low and cover pan. Cook
until salmon is opaque
throughout and flakes
easily with a fork, about
10 minutes. Divide spinach
among plates and top each
with a salmon fillet. If sauce
is thin, bring to a boil and
reduce until it reaches
the consistency of ranch
dressing. Drizzle sauce
over salmon and greens
and serve hot.
JANUARY 2017 MENS FITNESS
103
Green machine
Silverbeet is chocka with magnesium
and vitamin K. You can sub it in for
kale in any recipe.
The Fantastically Filling

Blueberry-Grape Salad
The World-Best
Silverbeet
Salad
The ultimate trendy,
terrific salad, adapted
from world-famous
celebrity chef
Wolfgang Puck.
Behold the new kale!
Silverbeet is good
cooked up, but also
great when eaten
raw; Puck says you
can elevate any
traditional kale
salad by subbing
in silverbeet.
Whats Superhealthy
About It
Silverbeet is among
the greens highest
in vitamin K, crucial
for strengthening
your bones. Strong
evidence from
multiple studies
shows that getting
adequate vitamin K
prevents fractures
and bone loss.
Meet the only superhealthy meal that can

also pass for dessert.
SERVES 2
cup blueberries
Fruit Power
cup red grapes, halved
Its a simple fruit

salad with a big
secret weapon:
matcha (green tea
powder; see Health
Tip, below), which
adds a flavourful
complexity and a big
shot of nutrition.
cup Greek yoghurt
Whats Superhealthy
About It
In addition to
being crazy high in
antioxidants, the
blueberrys prowess
in combating brain
ageing has led
researchers to call it
the brainberry. One
US study showed
that the equivalent
of a half cup a day
improvedneuromotor
skills. And the antiinflammatory
properties of both
blueberries and red
grapes can protect
against seizures.
INGREDIENTS
tsp matcha (green tea

powder)
Honey, maple syrup,
or powdered sugar
to taste
INSTRUCTIONS
Combine blueberries
and grapes in a large
bowl. In another bowl,
mix yoghurt, matcha and
sweetener until smooth
and of uniform colour. Add
matcha cream to fruit,
mix gently and serve.
Health tip!
Matcha powder,
a quick-dissolving
Japanese green tea,
has loads of benefits
courtesy of its high
concentration of the
antioxidant catechin,
a powerful antimicrobial
and neuroprotectant.
But if nothing else,
the gentle caffeine hit
improves alertness,
mental clarity and
motor function.
A delicious twist on
todays fine-dining
staple, adapted from
chef John Fraser.
SERVES 2
INGREDIENTS
120g raw silverbeet

Salt
3
tbsp golden raisins
tbsp toasted pine nuts
This easy salad

includes all the
flavours that beets
go best with: toasted
nuts, creamy dairy,
and tender greens.
Shaved Parmesan, for

garnish (optional)
DRESSING
Whats Superhealthy
About It
Zest and juice from

half a lemon
Beetroots nitrates
may help shuttle
more oxygenated
blood to the muscles
and heart; a 2015
study found that
drinking beet juice
upped muscle power
about 13% .
tsp Dijon mustard
tsp sugar
2
SERVES 2
INGREDIENTS
450g beetroots, scrubbed

clean
Extra-virgin olive oil
The right way to go red
avocado, peeled and

diced
The Muscle-Building
Roasted Beetroot Salad
tbsp olive oil
Whisk lemon, mustard and

sugar till sugar is dissolved.
Slowly drizzle olive oil while
whisking to emulsify.
INSTRUCTIONS
Roll silverbeet lengthwise

and cut into strips. In a
large bowl, combine greens
with a sprinkle of salt and
massage the leaves with
your hands for 60 seconds
to tenderise. Add the raisins,
pine nuts, and avocado, and
toss lightly with dressing.
Garnish with Parmesan.
Chef tip!
Super bowl
Research has shown that blueberries
dramatically improve neuromotor skills
and may even prevent brain ageing.
Roast the beets! Chef

Fraser roasts beets
overnight in a traditional
Indian tandoori oven,
but any roasting method
works. Roasted beets
develop a distinct
textural contrast
between the dense
crust and pulpy interior
of the vegetable, giving
added dimension,
says Fraser.
Salt
6
tbsp roasted, shelled

pistachios, roughly
chopped
tbsp toasted sesame

seeds
cup plain yoghurt,

whisked with a pinch of
salt
1
cup lettuce, for plating
DRESSING
tbsp sherry vinegar
tsp Dijon mustard
tsp honey
cup extra-virgin olive oil

Whisk vinegar, mustard
and honey in a bowl. Slowly
drizzle oil while whisking to
emulsify, then salt to taste.
INSTRUCTIONS
Preheat oven to 180. Toss

beetroots with olive oil and
salt, and place in a baking
pan. Cover with foil and
bake 90 minutes. Rub off
skin with a cloth while still
warm. Cut larger beets into
halves or quarters, toss
with dressing and divide
between plates. Combine
pistachios and sesame
seeds over beets. Spoon
yoghurt around beets.
Top with lettuce.
JANUARY 2017 MENS FITNESS
105
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Your better-body blueprint
Ed i t e d by S e a n H ys o n
4.1% : The average

reduction in BMI scores
following a 12-week
HIIT boxing program.
Glove
up to
ght fat
Use high-intensity
boxing circuits to give
your belly fat the KO.
If you want to lose your

paunch, start punching. Study
subjects who followed a 12-week
boxing high-intensity interval
training program reduced body-fat
levels by 13.2%, their waist by 5.3%
and total body mass by 4.1%,
according to results published in
the BMC Sports Science, Medicine
And Rehabilitation journal. Whats
more, the boxers significantly
reduced their blood pressure,
increased their VO2 max the
measure of cardio fitness by 16%,
and increased their sense of vitality
by 54%. So if youre struggling to
shift your belly, dont throw in the
towel box yourself leaner.
JANUARY 2017
MENS FITNESS
107
Body Book
Attack your fat
Slashandburn
Incinerate holiday calories with this high-intensity workout.
By Elroy Phillips Photographs by James Michelfelder
The holidays are one

big fat trap. First, you
probably have to travel
to see family, which means stress
and missed workouts (or at best,
squeezed-in half-arsed sessions).
Then you eat like a pig, so youre
lethargic for days. What you
need beyond some smart brain
strategies (see page 24) is a
workout you can do anywhere to
counteract binges and inactivity.
We prescribe this cardio+weights
combo for a big metabolic boost.
Renegade row.
The ultimate
lean, mean move
.
How it works
An intense circuit session raises
your metabolism for hours after,
increasing the rate at which you burn
calories even when youre eating
Christmas leftovers and watching
the cricket. In fact, according to
Harvard Medical School, an 85kg
man who performs 30 minutes of
circuit weight training can burn 355
calories. Thats got to be at least good
enough for a healthy serving of roast
potatoes and gravy.
The following circuit is designed to
be customisable to your surroundings.
So even if your gym is Mum and Dads
garage equipped with only a pair of
5kg dumbbells you can still get great
results if you put the work in.
Perform this workout before your
big meal so more of the calories you
eat will be used for recovery, then
do it again the next day to keep your
metabolic fire burning. Remember,
what you put in is what youll need
to work out.
Use this
workout up
to five times
per week, but
no more than
three days in a row. Complete one set
of 815 reps for each exercise, resting
as needed between exercises. Thats
one circuit. Repeat for three to five
total circuits. If the weights you have
are light and the exercises feel easy,
reduce your rest time and perform
each rep slowly with more control.
Directions
108
MENS FITNESS
JANUARY 2017
For a muscleshocking variation,

reverse the order
of exercises with
each round.
ALTERNATING
SHOULDER
TAPS
ALTERNATING
LATERAL
LUNGE W/HOP
Reps: 815 (each side)
Get into a pushup position

with your legs spread
wide for support. Brace
your core and reach your
right hand up to your
left shoulder and tap it
briefly. Repeat on the
opposite side.
Step your right leg out to

the side and push your
hips back. Bend your
knee until your right thigh
is parallel with the floor.
Drive your heel into the
floor as hard as you can,
then rebound out of
the lunge quickly,
hopping back to a
standing position.
ALLIGATOR
PLYO
PUSHUPS
Reps: 815
Get into a pushup

position and stagger
your hands so one
is slightly closer to
your shoulder and
the other is near your
belly button. Do an
explosive pushup, then
switch the position
of your hands so the
lower one is high and
the other is low.
St yling by Christina Simonet ti; Grooming by Casey Geren/Bernstein & Andriu i using Oribe;
F i t n e s s Te c h : J e b S t u a r t J o h n s t o n
PRISONERS
BULGARIAN
SPLIT
SQUATS
Get in a lunge position

and place your rear
foot on a box or bench
behind you, with your
toes pushing into the
box. Lace your fingers
behind your head like a
prisoner being frisked.
Keeping your chest up,
squat down until your
back knee is nearly on
the floor. Drive through
the heel of your front
foot to return to the
start position.
BURPEE
Reps: 815
Squat down and

plant your hands on
the floor. Shoot your
legs back into pushup
position, then hop your
feet back up to your
hands and jump as high
as you can with your
arms extended.
JANUARY 2017
MENS FITNESS
109
Body Book
Attack your fat

6
RENEGADE
ROW
Get into a pushup

position with a
dumbbell in each
hand, palms facing
each other. Perform
a pushup, then shift
your weight and row
one dumbbell to your
side at the top of the
pushup.
BULGARIAN
SPLIT SQUAT
TO PRESS
Hold a pair of
dumbbells at shoulder
level. Get into a lunge
position and place
your rear foot on a box
or bench behind you,
with your toes pushing
into the box. Squat
down until your back
knee is nearly on the
floor. Drive through
the heel of your front
foot to return to the
starting position, then
press the dumbbells
straight overhead.
Thats one rep.
TWO-POINT
ROW
Grasp a dumbbell
with one hand and
push your hips back,
allowing your knees
to bend slightly so
your chest is parallel
with the floor. Raise
your free hand out to
the side and, without
moving your torso,
row the dumbbell to
your ribs. Drive your
elbow toward the
ceiling.
SINGLE-LEG
RDL
Grasp two dumbbells

in front of your body.
Push your hips back
and raise your right
leg behind you as you
lower the dumbbells
toward the floor. Keep
your low back in its
natural arch, then
extend your hips to
come back up.
110
MENS FITNESS
JANUARY 2017
Body Book
Cardio expert
Sudden
impact
THE MORE FORCE

YOU DRIVE INTO
YOUR FOOT,
THE QUICKER
YOULL MOVE.
Boost your explosive

power and running
technique with these
four rapid drills.
If checking
out the
Jamaican
4x100m
relay team hasnt
already compelled
you to invest in
running spikes,
perhaps knowing
that sprinting is five
times more effective
for building muscle
and burning fat than
moderate-intensity
continuous training
(aka jogging) will
do the trick. Thats
the conclusion
of new research
from McMaster
University in
Canada. Everyone
should sprint, says
trainer Olli Foxley.
But to get faster,
first you need to
get stronger. The
more force you
can drive into the
floor, the quicker
you can move. Use
these four moves
from Foxley to
generate power and
start giving those
Jamaicans a run
for their money.
112
MENS FITNESS
JANUARY 2017
DRILL #1
DRILL #2
DRILL #3
DRILL #4
Barbell split squat
Box jump
Glute-ham raise
Hanging knee raise
This develops
the single-leg muscle
strength you need in
each single-leg stride
when running, as well
as balancing out any
weaknesses.
Any explosive
jump that involves
triple extension
generating power
through flexing
and extending your
ankles, knees and
hips will boost your
acceleration out of
the blocks.
Strong glutes
and hamstrings
generate power and
greatly reduce the
risk of injury.
W H Y A strong core
vastly improves your
ability to transfer
power from your
upper to lower body,
meaning the harder
you pump your arms
the more power you
can direct to your legs.
WHY
Stand with a bar

resting across your
shoulders and legs in
a split stance. Keep
your core and glutes
squeezed as you lower
your back knee until
its just off the floor,
then drive back up.
HOW
Four sets of
six reps on each leg
with a 90-second rest.
HOW MANY
WHY
Lower into a
quarter squat, arms
behind you, then drive
up powerfully to jump
high on to the box,
sweeping your arms
forwards to generate
momentum.
HOW
Four
sets of five reps
generating as much
power as you can
HOW MAN
WHY
Start in a
kneeling position with
feet secured and use
your hamstrings for
control as you lower
and raise your body.
Use a GHD (Glute Ham
Developer] machine or
get a partner to hold
your feet in place as
you lower. Romanian
deadlifts also work
but dont replicate
the mechanics for
running as well.
HOW
Three sets
of eight to ten reps
HOW MANY
Hang from a
pullup bar with your
shoulders retracted
and core engaged to
keep your upper body
still. Then raise your
bent legs until your
thighs are parallel
with the floor. Lower
under control.
HOW
Three sets
of 12-15 reps with a
60-second rest.
HOW MANY
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Body Book
Get strong
End heavy
Moving your main lifts to later in your

workouts can help you build muscle,
avoid injuries and even save time.
By Jason Ferruggia Photographs by James Michelfelder
We know youre anxious to get in

there and move those big weights.
Thats why you skimp on mobility
work and stretching or skip it entirely: so
you can get to the fun part of your workout.
After all, the rule in training programs is to
put the most explosive and heaviest lifts at
the front of the session because they require
the most energy, right?
But what happens then? You pull a muscle,
strain a joint or miss a rep as a result. Instead,
by moving the hardest, riskiest lifts to the last
part of your workout, after youve prepared
your body with easier exercises, you can build
muscle and strength more safely.
Try this six-week program and we
guarantee youll never bench-press first
again. Your joints will thank you for it.
How it works
After years of
putting together
training routines
and using ourselves
as guinea pigs we
eventually came to a
surprising realisation:
Squats felt better if
they were done after
a hamstring exercise.
Even better, we
learnt that we could
cut back on warmup
time if we moved them
back even further, so
instead of spending
10 minutes stretching
our hip flexors just
to be able to squat
deeply with good form,
we could simply do
an exercise like split
squats beforehand
and simultaneously
stretch the hips while
training the quads.
Now, thats what we
call a win-win.
The same principle
applies to heavy
barbell pressing. If you
start your routine with
dumbbell presses and
medicine ball throws
instead of all that big
weight, your shoulders

and elbows will be
better prepared to
bench a heavier load.
You may be wondering
if youll still have the
energy to do barbell lifts
if they come last in the
workout and, to be
honest, you may have
to use 1020% less
weight, maybe less. But
youll still get stronger
over time.
And getting strong
while staying safe is the
only way to make longterm progress.
Directions
Perform each
workout (Day I, II,
III and IV) once per
week, resting a
day between each
session. Exercises
marked A and B
are alternated, so
youll do one set of
A, rest, then B, rest
again and repeat until
all sets are complete
for the pair.
Ring chinups.
Theyre much nicer
to your joints.
Body Book
Get strong
D AY I
4A
INVERTED
ROW
NEUTRALGRIP RING
CHINUP OR
CLOSE-GRIP
PULLDOWN
Sets: 3 Reps: 8
Rest: 60 sec.
Sets: 3 Reps: 6, 8, 10
Rest: 60 sec.
Set a barbell in a rack

at hip level and grasp
it with hands outside
shoulder width. Hang
from the bar and
extend your legs in
front of you so your
body looks like its in
position to perform a
pushup upside down.
Squeeze your shoulder
blades together and
pull your body up to
meet the bar.
Hang from gymnastics

rings or a suspension
trainer so your palms
can face each other
and your wrists can
move independently.
(A pullup bar that
offers handles so your
palms can face each
other is OK too.) Pull
your body up until your
chin is above your
hands. Add weight
if necessary for the
sets of six and eight
reps. If thats too hard,
perform lat pulldowns
with a close (palmsfacing) grip.
MEDICINE
BALL SLAM
4B
MODIFIED FRONT LEVER

Sets: 4 Reps: 10 sec. Rest: 60 sec.
Hang from rings, a suspension trainer, or pullup

bar and contract your lats as you roll your upper
body backward and tuck your knees to your
chest. Hold the position 10 seconds.
Sets: 3 Reps: 6
Rest: 60 sec.
5
Sets: 2 Reps: 57
Rest: 2 min.
hand facing up and

the other facing down.
ONE-ARM
DUMBBELL
ROW
Sets: 3 Reps: 56, 56,
79 Rest: 45 sec.
Hold a dumbbell in
one hand and rest
the opposite arm and
knee on a bench. Pull
the weight up to the
outside of your hip and
lower it until you feel
a stretch in your lat.
MENS FITNESS
DEADLIFT
hanging onto the bar,

try a mixed-grip with one
116
If youre having trouble
JANUARY 2017
Stand with your feet

at hip width. Bend
your hips back and
reach down and grasp
the bar, hands just
outside your knees.
Keeping your lower
back in its natural
arch, drive your heels
into the floor and pull
the bar up along your
shins until youre
standing with your
hips fully extended
and the bar is in front
of your thighs. Pause
momentarily at the top
and repeat. That
is one rep.
St yling by Christina Simonet ti; Grooming by Casey Geren/Bernstein & Andriu i using Oribe;
F i t n e s s Te c h : J e b S t u a r t J o h n s t o n .
Hold a 5kg medicine

ball with both hands
and stand with feet
shoulder-width apart.
Brace your core and
reach overhead until
you feel a stretch in
your abs. Explosively
throw the ball into the
floor and catch it on
the rebound.
D AY I I
45-DEGREE
INCLINE DB
PRESS
Sets: 3 Reps: 8
Rest: 90 sec.
Set an adjustable
bench to a 45-degree
angle and lie back
against it with a
dumbbell in each hand.
Press the dumbbells
straight overhead.
Perform the incline
press for the first set;
do the flat dumbbell
press for the last two.
PLYO
PUSHUP
Sets: 3 Reps: 6
Rest: 60 sec.
Place your hands on

the floor at shoulder
width and extend your
legs behind you. Lower
your body until your
chest is an inch above
the floor. Press back
up explosively so your
body rises into the air.
Catch yourself and
immediately lower into
the next rep.
3A
10 TO
20-DEGREE
INCLINE
BENCH
PRESS
Sets: 2 Reps: 56, 79
Rest: 60 sec.
Place a plate under the

head of a bench. Lie
back and grasp the bar
with hands just outside
shoulder width. Arch
your back and tighten
your glutes and abs.
Pull the bar out of the
rack and lower it to
your sternum. Push
your feet into the floor
as you press the bar
back up.
3B
FROG
STAND OR
HANDSTAND
HOLD
Sets: 4 Reps: 10 sec.
Rest: 60 sec.
Place your hands on

the floor shoulderwidth apart and squat
down. Press into the
floor and tilt forward
so your knees rest on
your elbows and your
feet leave the floor.
If thats too hard, get
into a pushup position
with feet facing a wall
and walk backward up
the wall until youre in a
supported handstand.
30-DEGREE
INCLINE
CABLE FLYE
Sets: 1 Reps: 1215
Rest: 60 sec.
Attach handles to the

bottom pulleys of two
facing cable stations
and place a bench
inclined to 30 degrees
between them. Lie
back on the bench and
grasp the handles in
each hand with palms
facing down and
thumbs pointing in.
Draw the cables
in front of you in a
flye motion.
LOWINCLINE
REAR-DELT
FLYE
Sets: 4 Reps: 1215
Rest: 45 sec.
Set a bench to a 30- to

45-degree incline and
lie on it chest down
with a light weight
in each hand. Pull
your shoulder blades
together and raise
the weights out 90
degrees to your sides.
DUMBBELL
CLEAN AND PRESS
Sets: 3 Reps: 12, 10, 8 Rest: 90 sec.
Hold a dumbbell in each hand and stand

with feet hip-width apart. Bend your hips
back and then your knees slightly when
you feel a stretch in your hamstrings.
Explosively extend your hips and use the
momentum to heave the weights up to
shoulder level. From there, press them
overhead with palms facing each other.
JANUARY 2017
MENS FITNESS
117
Body Book
Get strong
D AY I I I
ONE-LEG
ROMANIAN
DEADLIFT
Sets: 3 Reps: 5 (each
leg) Rest: 45 sec.
(each leg)
Hold two dumbbells

in front of your thighs
and stand on one leg.
Keeping your lower
back in its natural
arch, push your hips
back and lower your
torso until you feel
a stretch in your
hamstrings. Extend
your hips to return to
the starting position.
For more variation

to the exercise,
BOX JUMP
try changing your
Sets: 3 Reps: 3
Rest: 45 sec.
foot positioning
with each set.
Set a box on the floor

thats high enough
so its somewhat
challenging to jump up
onto for three reps.
Stand behind it with
feet hip-width apart
and swing your arms
back as you dip your
hips and knees to
gather power. Jump
on the box while
controlling your landing
so that its quiet.
3
SUSPENDED
LEG CURL OR
LEG CURL
REAR-FOOT SQUAT
Sets: 3 Reps: 56, 56,
ELEVATED
SPLIT SQUAT 810 Rest: 3 min.
Sets: 3 Reps: 810

Rest: 60 sec.
Extend the handles of a

suspension trainer so
that they are low to the
floor. Lie on your back
and place your heels
in the handles. Brace
your abs, extend your
hips so they rise into
the air, and perform a
leg curl. Begin every
rep with hips extended
and knees straight.
118
MENS FITNESS
Sets: 3 Reps: 8
Rest: 45 sec.
Hold two dumbbells

and stand lunge length
in front of a bench.
Rest one foot on the
bench behind you.
Bend both knees and
lower your body until
your rear knee nearly
touches the floor. Keep
your torso upright.
JANUARY 2017
Grasp the bar as far

apart while resting it
on your traps. Nudge
the bar out of the rack
and step back with
your feet shoulder
width and toes turned
out. Bend your hips
and squat as low as
you can without
losing the arch in
your low back.
FARMERS
WALK
Sets: 3 Reps: Walk 30
sec. Rest: 60 sec.
Hold a heavy dumbbell

in each hand and walk
as quickly as you
can. Every two steps
equals one rep. Keep
your shoulders back
and chest out. Use two
dumbbells that equal
your body weight, or
use a trap bar loaded
with your weight.
2A
D AY I V
HAMMER
CURL
1A
Sets: 5 Reps: 12, 10, 6, 4,

4 Rest: 30 sec.
FACE-PULL
Hold dumbbells in each

hand with palms facing
in. Keeping your upper
arms in place, curl
the weights. Start
light and try to add
a little weight as the
reps descend.
Sets: 3 Reps: 1215

Rest: 45 sec.
Attach a rope handle

to a pulley and grasp
an end in each hand
with palms facing
you. Stand back to put
tension on the cable
and pull the handle to
your forehead while
flaring your elbows out.
2B
ANGLED-BAR
PUSHDOWN
1B
Sets: 5 Reps: 12, 10, 8, 6,

6 Rest: 30 sec.
INCLINE Y
RAISE
Attach an angled bar

to the top pulley of
a cable station and
hold with both hands.
Extend your elbows,
pushing the handle
down and away from
your body. Start light
and try to add a little
weight as the reps
descend.
Sets: 3 Reps: 810

Rest: 45 sec.
Set a bench to a 30to 45-degree angle

and lie chest down
with a light dumbbell
in each hand. Pull
your shoulder blades
together as you raise
your arms out in a
Y shape.
The fourth day of this
3A
3B
program is to prime your
LYING
DUMBBELL
TRICEPS
EXTENSION
shoulders to prevent
1-REP
FAT GRIP
INCLINE
CURL
injury, then its on to pumping

up your biceps and triceps.
Sets: 4 Reps: 79
Rest: 30 sec.
Sets: 4 Reps: 68
Rest: 30 sec.
Lie back on a bench

holding dumbbells in
each hand. Press the
weights over your
chest. Bend your
elbows, lowering the
dumbbells behind
your head and then
extend them. Your
arms should be angled
enough that you
feel tension on your
triceps at lockout
you shouldnt feel
the weight resting on
your elbows.
Attach Fat Gripz

(fatgripz.com.au ) to
dumbbell handles, or
wrap a towel around
them to thicken the
grip. Set a bench to a
60-degree incline and
lie back against it with
the dumbbells in hand.
Keeping your upper
arms in place, curl the
weights.
JANUARY 2017
MENS FITNESS
119
E
H
T
JOIN
T
S
E
G
BIG
S
S
E
N
FIT
Y
T
I
N
U
COMM ALIA
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IN A
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Body Book
Chow down
Rescue party
Having a holiday blowout?
These lower-fat, lowercalorie takes on traditional
appetisers and entres taste
just like the real thing,
so you can both fool your
guests and save that shrinkwrapped six-pack.
B Y L I N D S AY B R O W N
PHOTOGRAPHS
BY LINDA XIAO
Its the season of excess: sugary cocktails,

decadent dips, gut-busting mains and
fattening roast potatoes, all guaranteed to pack
on the kilos. But what if there was a way to serve
up your favourite holiday fare but not completely
blow up your macros? Youd be one merry SOB,
right?
Well, merry this: Weve taken five popular party
recipes and healthified them just enough to turn
them into more nutritious but just as delicious
cheat treats. OK, they may bend your diet a bit,
but they wont break it. Now whos the wise man?
Skinny dip.
Lighten up a
spinachartichoke spread
(page 122) with
Greek yoghurt
and pita chips.
Body Book
Chow down
Like it hot.
Regularly
chowing down
on spicy foods
can add years to
your life,
research shows.
Get fired up.

Capsaicin, found
in jalapeos, can
boost your
metabolism and
make you
feel full.
Baked Jalapeo
Poppers
MAKES: 10 SERVINGS
INGREDIENTS
250g whipped low-fat

cream cheese
cup shredded
sharp cheddar
tsp garlic powder
tsp onion powder
Salt and pepper,
to taste
10 jalapeos, halved
lengthwise, seeds
removed
cup breadcrumbs
DIRECTIONS
1) Preheat oven to 170.

Line a baking sheet
with parchment
paper; set aside.
2) In a medium bowl,
stir together cream
cheese, cheddar,
garlic powder, onion
powder, salt, and
pepper.
3) Spoon filling into
each jalapeo cavity. Then top jalapeos
with a sprinkle of
bread crumbs. Place
peppers on baking
sheet, cavity-side up.
Lightly spray peppers
with cooking spray.
Bake until filling is
melted and panko
crumbs are golden,
15 to 20 minutes.
Remove from
oven and serve
immediately.
NUTRITION
(PER 2 POPPERS)
Greek Spinach and

Artichoke Dip
MAKES: 8 SERVINGS
INGREDIENTS
tsp olive oil
garlic cloves, minced
300g frozen spinach,

thawed and drained
450g jar artichoke hearts,
drained and chopped
1
cup plain nonfat
122
MENS FITNESS
Greek yoghurt
1
cup reduced-fat
cream cheese
cup parmesan
cheese, grated
Salt and pepper,
to taste
DIRECTIONS
1) Place oil in a large

saucepan over
medium heat. Add
garlic, spinach and
artichoke hearts. Cook
JANUARY 2017
until tender, about

5 minutes.
2) Stir in yoghurt and
cream cheese. Add
parmesan, salt and
pepper. Cook, stirring
occasionally, until
thickened, 5 to 10
minutes. Serve warm.
N U T R I T I O N (PER SERVING)
116 calories, 7g protein,

9g carbs, 7g fat
Honey-Glazed
Turkey Meatballs
MAKES: 1012 SERVINGS
INGREDIENTS
cup tomato sauce

2
tbsp dark brown sugar
cup honey
2
tbsp soy sauce
cloves garlic, minced
500g turkey meaballs
INSTRUCTIONS
1) Whisk together
tomato sauce, brown
sugar, honey, soy
sauce, and garlic until
well combined.
2) Place meatballs in a
slow cooker and pour
mixture on top. Stir
until meatballs are
coated with sauce.
Cook on low for 4
hours.
3) Transfer to a serving
plate; or keep
meatballs in the slow
cooker, on low, to keep
warm and serve with
individual toothpicks.
NUTRITION
(PER 2 MEATBALLS)
140 calories, 13g

protein, 15g carbs,
4g fat
Food st yling by Hadas Smirnof f; Prop st yling by Maeve Sheridan
130 calories, 4g
protein, 6g carbs, 10g
fat
Little wonder.
A small or large
portion of a food
is equally
satisfying after
15 minutes, a US
study found.
No bone to pick .
Buy boneless,
skinless chicken
breasts theyre
more convenient
and lower in
calories.
Slow-Cooker
Barbecue Chicken
Sliders with
Coleslaw
MAKES: 12 SERVINGS
INGREDIENTS
FOR PULLED CHICKEN
Salt and pepper,

to taste
1.2kg boneless, skinless
chicken breasts
1
medium onion, diced
cups barbecue sauce
tbsp Worcestershire
sauce
FOR COLESL AW
reduced-fat mayo
2
tbsp cider vinegar
tsp Dijon mustard

Salt and pepper
head green cabbage,

shredded
head red cabbage,
shredded
2
carrots, shredded
12 whole-wheat
slider buns
DIRECTIONS
1) Salt and pepper

chicken; set aside. In
a 5L- 6L slow cooker,
add onion and BBQ
and Worcestershire
sauces. Add chicken
and coat with sauce.
Cook on low for 6 to 8
hours, then on high for
4 to 5 hours.
Power produce.
Cabbage has
cancer-fighting
antioxidants and
packs a real feelfuller-longer
fibre punch.
Low-Fat Eggnog
MAKES: 6 SERVINGS
INGREDIENTS
cups milk
tsp vanilla extract
large eggs
1/
3
cup sugar
tsp nutmeg, plus more

for garnish
1
tsp cornstarch
cup rum or bourbon,

optional
DIRECTIONS
1) Heat 2 cups milk

and vanilla extract
in a medium-size
saucepan and simmer
over medium heat.
Meanwhile, in a large
bowl, whisk eggs,
sugar, nutmeg and
cornstarch until
mixture turns yellow
and frothy.
2) Remove saucepan
from heat and slowly
pour warm milk into
egg mixture, about
1 cup at a time, to
temper the eggs,
whisking constantly.
3) Pour mixture back
into the pan. Place
over medium heat
and stir constantly
with a wooden spoon
until eggnog begins
to thicken, about 6
to 7 minutes. Remove
saucepan from heat

and immediately stir in
remaining cup milk
to stop the cooking
process.
4) Let mixture cool in
the saucepan, then
transfer to a pitcher.
Cover and chill in
the refrigerator for
at least 4 hours, or
overnight.
5) Before serving, spike
with rum or bourbon if
desired. Keep eggnog
in a pitcher or pour into

a punch bowl. Serve in
individual glasses and
garnish with nutmeg.
Recipe note: If eggnog is
too thick before serving,
gradually add a little more
milk to thin out the mixture.
N U T R I T I O N (PER -CUP
SERVING WITHOUT ALCOHOL)
111 calories, 5g
protein, 18g carbs,
2g fat
JANUARY 2017
2) To make coleslaw,
combine mayo,
vinegar, mustard,
salt and pepper.
Add cabbages and
carrots; stir.
3) Remove chicken
from slow cooker
and shred, then
spoon onto buns; top
with slaw.
N U T R I T I O N (PER SLIDER)
322 calories, 33g

protein, 33g carbs,
7g fat
MENS FITNESS
123
Body Book
Muscle expert
Saved by
the bell
ROW THE BELLS UP TO

YOUR ARMPITS ONE
AT A TIME FOR A TOTAL
BODY WORKOUT.
1Feet-elevated
renegade row
This is the planks

bigger, nastier brother,
says innovative
training expert
Andrew Tracey.
Get into the position
pictured, and row
the bells up to your
armpits one at a time.
WHY IT WORKS
It work your lats

and upper back like a
traditional row, but the
stability required to
hold the position will
work your whole body
from toes to shoulders,
says Tracey.
124
MENS FITNESS
2
Waiters walk
Take one kettlebell,
press it overhead
and take it for a walk.
When your shoulder
starts burning, switch
sides and walk back.
WHY IT WORKS
Because you only load

up one side of your
body at a time, muscles
that are usually
comfortable working
synergistically with
the opposite side
will have to work
overtime, creating
a stronger core and
iron-plated shoulders,
says Tracey.
JANUARY 2017
3
Plank lateral
pass-under
Assume a pushup
position with a
kettlebell about 20cm
to the side of your left
hand. Reach under
your body with your
right hand and drag
the weight to the other
side of your body,
then switch hands
and pull it back.
WHY IT WORKS
This isometric twist

stimulates your
delts while making
your shoulder girdle
and anti-rotational
muscles as bulletproof
as a Sherman tank,
says Tracey.
4
Head cutter
5
Bear crawl
6
Jump split squat
Stand over a single

bell as if youre going
to perform a swing.
Explosively row the
bell up to chin height,
then lower your elbows
and catch it with the
sides of the handle.
Drop down into a
squat, then drive up
to power it overhead.
Assume a pushup
position with your
hands on a set of
medium-weight
kettlebells. One at a
time, lift the bells and
move them about
20cm forwards, before
hopping your legs the
same distance forward
so you end up in the
starting position.
Hold a kettlebell
by the handle tight to
your chest. Lower into
a lunge, taking three
to four seconds, then
explode off the floor
and switch legs in midair. Land and repeat.
WHY IT WORKS
Its the kettlebell

equivalent of the
dreaded burpee,
says Tracey. Your
whole body and cardio
system will get fried
in double time.
WHY IT WORKS
This will put your

core through the
ringer in ways a sit-up
could never dream
of, says Tracey.
WHY IT WORKS
These will flood your

body with lactic acid
and growth hormone
for major muscle gain,
says Tracey. Aim for
a few sets of 20 reps
at the end of your leg
workout for a truly
acidic experience.
W o r d s S a m R i d e r P h o t o g r a p h y M a r k H a r r i s o n M o d e l D a n i e l Ve n t u r a @ W M o d e l s
Use kettlebells in
ways youve never
dreamt of for
all-over fat loss
and muscle gains.
EBOARD
High Performance Guide
MUSASHI SHRED
& BURN BARS
These bars boast a powerful

blend of active ingredients to
deliver essential nutrients and
minerals and offer 20 grams of
protein to help trigger lean
muscle development and
growth during resistance
training. They also aid muscle
tissue repair and post-exercise
recovery. Each bar is packed
with 840mg of garcinia extract,
which has been shown to be
associated with weight loss,
and 100mg of L-Carnitine per
serve. They are now available
in petrol and convenience
outlets and at Woolworths and
Chemist Warehouse outlets
around Australia.
MADE WITH LOVE
Featuring chefs, cooks and

food heroes from Australia,
New Zealand, South Africa,
and Great Britain, Made With
Love is not only a joyous
culinary celebration of
cuisine from around the
world but will also provide
funds to help improve the
lives of those who are in need
of food and who need to be
freed from poverty.
2XU COMPRESSION
GEAR
The Australian Sports

Commission says
compression gear is useful as
a workout recovery aid, and
The Australian Institute of
Sports Dr Shona Halson
reports that testing shows
the 2XU brand is the most
effective in this regard.
>> 2xu.com.au
>> ecopublishing.com.au
>> musashi.com.au
LITE N EASY
With over 100 fully prepared

meals to choose from and the
convenience of home delivery,
Lite n Easy can provide you
with all the nutrition and taste
youneed to enjoy an active
healthy lifestyle.
Whether your new years
resolution is to lose weight
or simply stay healthy and
enjoy more free time,
Lite n Easy has a flexible
solution thats right for you.
>> liteneasy.com.au
126
MENS FITNESS
JANUARY 2017
UNDERARMOUR
HEALTH BOX
Health Box is the worlds first

connected fitness system
created specifically to
measure, monitor, and
manage the factors that
determine how you feel.
Includes scales, fitness band
and heartrate monitor.
>> underarmour.com.au
NEXT GENERATION
TURMERIC
Take one high-strength
1000mg Next Generation
Supplements turmeric
tablet daily to assist
with increased mobility,
digestive health and
enhanced metabolism.
>> $24.50 for 150 tablets,

nextgeneration
supplements.com.au
BLACK DOG INST.
One in seven Australians will

experience the black dog
of depression at some point
in their lives. No matter what
your situation, it can knock
you for six. The good news
is that depression can be
treated and, in some cases,
even prevented. Learn more
and find valuable self-help
tools at the website below.
>> blackdoginstitute.com.au
JUST FOR MEN
Gearing up for the holiday

season but noticing your
beard or moustache is
looking a bit tatty, uneven
coloured or a bit grey? Just
For Men Moustache & Beard
has you covered. Simply
brush-in and wash off after
five minutes for a fuller, even
and well-groomed looking
facial hair, minus the grey.
MERRELL
TRAIL GLOVE
Hit the terrain in this

durable, zero-drop trail
running shoe. An ultralightweight upper molds
to your foot over confident
Vibram grip soles.
>> $149.95,
merrellaustralia.com.au
>> au.justformen.com
CARMANS GOURMET
PROTEIN BARS
Each gluten-free bar contains
a whopping 10g of protein.
Comes in delicious Dark
Choc & Cranberry; Greek
Style Yoghurt & Berry;
Coconut, Yoghurt & Roasted
Nut; and Roasted Peanut,
Pistachio & Honey.
>> $5.70, carmanskitchen.

com.au/
MENS BOTANICS
You avoid food containing

chemicals, so why rub
them into your tired skin?
This new range of male
grooming products is
generating a buzz on social
media thanks to its pure,
natural ingredients. That
and the fact itll help you
lose the weatherbeaten
look while feeling fresh as.
>> mensbotanics.com.au
JANUARY 2017
MENS FITNESS
127
EBOARD
High Performance Guide
INC 100%
DYNAMIC WHEY
VIVO BAREFOOT
STEALTH II LUX
An advanced protein source

blending WPI with WPC to
help meet the demands of
training, this formula has
added digestive enzymes
to support better digestion.
>> $45.49, chemist

warehouse.com.au
Stealth Lux is made of

quality Wild Hide leather
and a breathable mesh.
Its a sleek, minimalist
road-running shoe with
a leather foot-bed that
moulds to your feet.
Performance meets
premium, barefoot luxury.
>> $259.95, vivobarefoot.

com/au
TOTAL RUSH CYCLES
Total Rush is Australias finest

destination for high-end bikes
from some of the worlds
leading bike manufacturers
including Specialized Bicycles,
Look and Lightweight.
Established in Melbourne by
Simon Coffin in 1997, Total
Rush is dedicated to providing
the best-quality biking product
on offer.
>> totalrush.com.au
128
MENS FITNESS
JANUARY 2017
VITAL PROTEIN
NATURAL PEA
PROTEIN
Sourced from the superior

European-grown golden pea,
Vital Protein is a natural
complete protein that is vegan
and free from common
allergens, including gluten. It
is available in unflavoured, as
well as vanilla, strawberry and
chocolate flavours.
>> $59.95/kg, vitalgreens.com
4 PINES INDIAN
SUMMER ALE
Sure, summer is great, but an

Indian summer goes on forever.
4 Pines Indian Summer Ale is
crisp and light in bitterness
with aromas of passionfruit
and honeydew ideal for
enjoying long after the suns
gone down.
Brewed in the famous
Sydney beach suburb of Manly,
4 Pines Indian Summer Ale has
been years in the making. 4
Pines Chief of Beer Chiefs Jaron
Mitchell says its been a labour
of love: After tinkering away
in the brewpub with our
Indian Summer Ale recipe and
bringing it out in various small
batch Keller Door releases, our
local customers made it pretty
clear to us it was time to stick
it in a can so they could take it
with them.
Why in a can? As well as
frequenting our brewpub
where all our beers are born
our customers also like
drinking at The Office on
hot days between October
and April. The Office is a cult
location right next door to
4 Pines. Its a grass strip,
perched on the harbour,
where just about everyone
meets for a barbecue, picnic
or long afternoon.
>> $ 14.99 for 4 x 375mL cans, or
$49.99 for a 16 pack carton,
4pinesbeer.com.au
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The Cooldown
Runs n
Moises
Sydney Sixers captain and Aussie Test
allrounder Moises Henriques on how to
club a six under pressure and the value
of ice cream as a motivator.
I N T E R V I E W B Y A S H L E Y G R AY
What exercises do you do to give you strength to smote more sixes?
Loaded cable work, twisting across the body in a squat or

split-squat stance. Its about putting your trunk and core
under pressure and creating power in the rotation. These
exercises keep you balanced and give you more stability
they emulate what you do at the crease.
What about bowling workouts?
Im finding reverse lunges loading up with a barbell and

weights in a front squat position is great for improving
my hip range and getting more power through the glutes,
hammies and legs. You need powerful glutes to bowl
fast. Im also big on overhead squats for mobility and
regulation front squats for my trunk.
Which areas of your body need the most work?
My hammies and hips get very tight so I do a lot of

stretching to open them up. I also do a slow situp with my
chin tucked into my chest and my legs straight, and bring
my arms right up. It really helps with my lower back.
Its the last ball of the Big Bash League final, youre facing and you need to
hit a six to win. Whats going through your mind?
Probably nothing different to what was going through my

mind the previous balls Id been in. The beauty of T20
is that Ive probably been trying to hit just about every
ball Ive faced for a boundary. The way I see it is its just
another ball in my cricket career. There have already been
239 bowled in the match, and whether I win the game or
not is more dependent on what went on in those previous
balls. Its not going to be the-player-facing-that-balls fault
if a six isnt hit and the game is lost.
What if youre bowling the last ball?
As I walk back to my mark Im thinking of a plan for the

next delivery. If hes 50 or 60 not out, the batsman will be
trying to target me, so Im thinking about bowling to him
where he doesnt want me to.
You broke your jaw last year playing in England when you collided with
a teammate in the field. Did the injury dent your confidence?
The worst thing was that Id only just started playing for
them and I was disappointed I wouldnt get to play the rest
of the season. I now have a bit of vertigo whenever I have
to change heights quickly. Like if Im doing some pushups
and get up after that it comes on. Luckily Im not doing
pushups on the pitch! When I first came back from the
injury I was a bit wary in the field, but my natural instinct
is to go for the ball.
Do you have to follow a special diet?
As an allrounder, Im never out of the game too long, so

Ive always been OK with weight and stuff and never had
to follow a diet. It probably means I have more freedom
than the other guys.
Whats your biggest indulgence?
Ice cream. I reward myself with it. If I have a good day, Ill
eat more of it and if I dont, less. I love it.
Who is the hardest guy to bowl to in the BBL?
Glenn Maxwell. You cant set a field for him because he

has so many shots. You just have to hope that he might
confuse himself with all the options he has.
The Aussie Test team has had a shocker recently. Has your time come?
The Sixers first BBL game is on December 20 against the Sydney

Thunder. sydneysixers.com.au
130
MENS FITNESS
JANUARY 2017
getty
You never want to see your mates not do well. The guys
in the team are my mates. Id rather get in there on my
own terms Id rather do it the right way than just replace
someone who failed.
Experts say,
eggs are OK every day.
Egg lovers rejoice! Eggs are a healthy, natural, whole food that
the Australian Dietary Guidelines say you can enjoy every day.
eggs.org.au/OKeveryday
Australias award winning mens skin care, now available at David Jones and Sephora.

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The actio

Ripped for the holidays!

JANUARY 2017 $8.50

Colour. Clarity. Detail.

Recommended as an effective UV lter for the eyes and surrounding skin.

2016 Maui Jim, Inc.

More exercise = bigger

Roasting a top turkey

Eat Paleo for a top

How to use dropsets

Work out to protect

Landmine twists will

Why ditching porn will

Create your own

Aussie star Majell

Aussie Hollywood actor

The tools for dealing

79 Pick your diet

86 Build a home gym

MFs Ash Gray tests out

We select the best

94 Xmas gift guide

The ultimate guide

Presents you really want

100 Salad days

Blast muscle and

The Body Book

10 View from the top

How high intensity

12 Ask Mens Fitness

108 Attack your fat

112 Cardio expert

Build explosive running

115 Get strong

Leave heavy lifts to last

121 Chow down

124 Kettlebell plan

130 The Cooldown

ts Christmas time, and were

Ripped for the holidays!

JANUARY 2017 $8.50

TODD F. COLE, EDITOR

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WEIDER PUBLICATIONS, LLC

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