The Truth

Smoke and mirrors
LOSE 12KGS OF BODY FAT IN 12 WEEKS
The healthier way to be a social smoker
Gain 6kgs of muscl e in 6 week s
Your complete plan for getting lean
How to achieve the perfect body
We show you how its possible
Get 15% Stronger using food

Your knife and fork will increase your bench press
Replenish your muscles and mind
Repair and recover
Over 174 excessively useful facts for the man who works as hard as he plays
THE GPS FOR EXPLORERS.

_Manual and autolaps _Heart rate graph in real time _Heart rate limits _Heart rate zones in Movescount.com _Peak Training Effect & Recovery Time _Highly responsive pace / speed (FusedSpeedTM) and distance from accelerometer integrated GPS _Chronograph _Track logging and analysis in Movescount.com _Full-featured GPS (SiRFIV chip) _3D Compass _Barometric altitude _Temperature _Robust BuiltToLast casing _Water resistant to 100 m (ISO 2281) _Upgradeable with new functionalities through Movescount.com _Waypoint navigation with GPS _Made in Finland _Rechargeable lithium-ion battery _Waypoint creation and storing in watch and in Movescount.com _Mineral crystal lens _Location in multiple coordinate systems _Positive / negative display switch _User adjustable backlight _Watch settings in Movescount.com
SUUNTO AMBIT
You could call it a watch, but that hardly seems fair. Altitude, navigation, speed, heart rate, weather conditions its all at your fingertips. Personalize your device, selecting just what you need to get the most out of your next adventure. The new Suunto AMBIT conquering new territory with the worlds first GPS for Explorers. Fulfill your Ambition at www.suunto.com
Contents Weekday Warrior
CONTENTS
Issue 1 November 2012
09 10 35 15 65 37 72 69
MANSIZED 08 Appliance of science 09 Muscle 10 The truth 11 Whats sup? SWEAT 14 Gain 6kgs of muscle in 6 weeks 34 Get 15% strong using food 36 Lose 12kgs of body fat in 12 weeks 61 Flat belly foods AND RELAX... 63 Smoke and mirrors 65 Repair and recover BACK PAGE 68 Gym etiquette
Weekend Warrior 03
Weekday Warrior
Editors letter
Editors letter
Congratulations, youre about to read something very different from anything youve seen before. Thats because these pages arent here to give you the all or nothing approach the other mens magazines do. Were not going to advise to you flagellate yourself with a whip made from asparagus if you indulge in your vices. Life is way too short. Instead, we understand that youre the type of guy who works hard because he likes to play even harder and these two joys balance out one another. We know that your weekends are something youve earned with hard yards in the gym and at the grind. Theyre the time for throwing your hands in the air and indulging in your vices without feeling guilty because youve just done five days of due diligence. With this attitude in mind, youre about to get three month plans for building muscle and burning fat, but theyre designed to be done from Monday to Friday because the weekend is for kicking back and soaking up the good life.
Ray Klerck
These plans arent the usual one-month wonders youll find in your average fitness rag. Instead, theyll built on what youve accomplished in the weeks prior so that you can progress and achieve tangible results that your friends and girlfriends will be compelled to pass comment on. Theyre delivered in a step-by-step fashion so youre guided through every action that youll need to take to be the very best man you can be. And when its done and dusted well help you celebrate by offering you the best ways to party in the real world. We suspect that you might even enjoy the odd cigarette, so theres a plan for getting you to ease back during the week so you crank it hard on the weekend. This will help you minimize the damage you do in the week so you can jam pack all your fun into the weekend without feeling guilty. So get ready to balance the scales of life in your favor because the Weekday Warrior gets what he wants, drinks until he feels sick, eats until hes bursting at the seams and looks spectacular while doing it. If thats you then welcome, youve finally found what youre looking for.
Editor-in-Chief Ray Klerck Email Ray.Klerck@SpeakMagazines.com

www.SpeakMagazines.com
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Weekday Warrior
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Fitness
Lose 12kgs of Bodyfat
Month 2
Fitness
Front squats
Sumo deadlifts
1 1 2 3
Reps: 8 Sets: 4 Tempo: 3100 Rest: 10 seconds
3
Muscles: glutes, hamstrings, quads, calves, abs 1. Stand with your feet shoulder-width apart. Rest a barbell on the fronts of your shoulders. 2. Bend your hips and knees simultaneously to lower yourself towards the ground. Stop when the bottoms of your thighs become parallel to the floor but go deeper if this feels comfortable. 3. Rise to the start position along the same path by straightening your knees.
Muscles: quads, glutes, lower back, abs 1. Place a large dumb-bell on the ground in front of you. Stand with your feet double hip-width apart the way a sumo would before a fight. Bend at your knees and hips to bring your upper body towards the weights. Grab the weight with an overhand grip. 2. Use your thighs to raise the bar so your legs become straight. 3. Lower the weight back to the start position keeping your back straight through out the movement.
Walking lunges
Dumb-bell deadlift
3
3
Muscles: glutes, hamstrings, quads, calves, abs 1. Stand with your feet hip-width apart. Rest a barbell across the back of your shoulders or hold dumb-bells in each hand. 2. Take a giant step forward with your left foot and bend your left knee until your left thigh is parallel to the floor and your knee forms is at 90. 3. Take a step forward with your back leg and keep going until youve finished all the reps.
Muscles: quads, glutes, lower back, abs 1. Place two dumb-bells on the ground in front of you. Stand with your feet shoulder-width apart. Bend at your knees and hips to bring your upper body towards the weights. Grab them with an overhand grip. 2. Use your thighs to raise the bar so your legs become straight. 3. Lower the weights back to the start position keeping your back straight through out the movement.
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Speak Adventure Sports
Speak Adventure Sports
09
Man-Sized
Fitness
Photo Credit: RRRuslan
Weapons grade health and fitness information to upsize your physique improvements
Weekday Warrior 07
Fitness
Appliance Of Science
Appliance Of Science
Intervals done right

Interval training is the fast track to weight loss, strength and performance but heres how to get precision results
A midsection with more definition than the dictionary doesnt come from hours of cardio. In fact, its best prepped in a rush with fast bouts of cardio in the form of interval training. If youre a regular exerciser youll already be privy to
Length of time sprinting Rest 10 seconds 15-30 seconds 1-3 minutes 120 seconds
Sleep easy workout

Everyday objects can deliver unlikely fitness benefits, heres what your pillow can do for you
Your pillow could make your legs stronger. When men attempted single-leg squats while standing on a cushy surface, their hips and leg muscles worked up to 13% harder, reported a 2007 study in The Journal of Strength and Conditioning Research. Its a tricky maneuver, however, because you can easily lose your balance. When you can do three sets of 10 single-leg wobble-free squats while standing on a hard floor, bring on the pillow. Try it first thing in the morning and youll get stronger legs and improve your balance, which will help you on any sports pitch. Just dont use the pillow you sleep on.
the fat burning and fitness benefits of intervals and there are countless methods of doing them but the National Strength and Conditioning Association says you should stick to these work to rest ratios for the fastest fat burning results:
Work to rest ratio 1:12 or 1:20
45-90 seconds 1:3 or 1:5 4 12 minutes 1:4
Risk analysis
Before you dive into a sport weigh up the risk and reward by using this chart devised by a study in The American Journal of Sports
SPORT
Medicine. Start with the low injury sports and work your way up to the danger sports, as you get fitter or braver.
INJURIES PER 1000 HOURS OF PLAY
1. Rugby 2. Lacrosse 3. Basketball 4. Squash 5. Running 6. Alpine skiing 2. Rowing machine exercise 3. Treadmill walking or jogging 4. Tennis 5. Dancing classes 6. Resistance training with weight machines 7. Resistance training with free weights 8. Outdoor cycling 9. Stationary cycle exercise 10. Stair climbing 11. Walking
30 30 14 13 11
8 6 6
Big number:
5
5 4 4 3 2 2
Source: Scandinavian Journal of Public Health
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Weekday Warrior
Actual minutes a day spent exercising vigorously by blokes who claim to exercise hard more than 4 hours a week
Muscle Muscle
Fitness
Fuel up your tank
Rem all of ember : to bethis not befor eaten worke your just c out hoos one m e eal
Energy is essential to exercise intensity. Heres what to eat based on how long before your session you can eat
90 minutes before: All Bran cereal, full fat milk, 1 peach and 1 apples 60 minutes before: tuna, mayo and cheese on a sweet potato 45 minutes before: 4 oatcakes with cream cheese 30 minutes: whey protein shake 20 minutes: white bread bagel with peanut butter 15 minutes: energy bar 10 minutes: banana and 350ml of low fat milk 5 minutes: 300ml apple juice 2 minutes: black coffee 1 minute: packet of wine gums
Chest in show
Use this challenging change-up to add new growth to your chest Most guys have spans of muscle in their lower and middle chest but lack the upper chest mass that pokes out when you undo your top button. Scientists at the Canadian Memorial Chiropractic College found that when blokes used a reverse grip (underhand) while doing a flat bench press their upper pecs worked 27% more than if they did it with an overhand grip. If you have a home gym with only a flat bench you can now work your upper chest. Do 4 sets of 10-12 reps of reverse grip bench presses to the end of your chest to bolster your upper pecs. Start with a light weight and concentrate on tensing your upper chest throughout the move.
The latest buzz is around hypoxic training, which is basically altitude training done at sea level. Unfortunately, it is expensive but there are ways to do it on the cheap. 1. Take a drive. Athletes are famous for disappearing to the mountains to take advantage of the oxygendepleted environment of high altitude. You may struggle to find a training partner though. Cost: 4/5 2. Give yourself room to breath. You can convert an entire room to a low oxygen environment so that you can sleep or work while boosting your stamina. Power napping at its best. Cost: 5/5 3. Go camping. You can get a hypoxic tent that you can position over your bed so that you limit
your oxygen while you sleep, boosting red blood cells, and benefiting from the extra O2 when you train. Cost: 4/5 4. Wear a mask. It might stifle any advances by your missus, but will limit your oxygen intake wherever you might be sleeping. Cost: 2/5 5. Go snorkelling. This is as budget as it gets which it surprising that MMA big shot, Wanderlei Silva uses it by taping up his nose and breathing through a snorkel as he does cardio. You dont use your nose, just your mouth, so it makes it much more difficult, says Silva. Training 15 minutes with the snorkel is the same as training 2 hours without. After Im done, all I want to do is eat and sleep, I am very, very tired. Cost: 1/5
Photo Credit: Heather Sorenson
Weekday Warrior
09
Fitness
The Truth
Fernando Martnez Gutirrez | Dreamstime.com
The Truth
The truth is out there, and right here for that matter
1. MYTH: YOU CANT SPOT REDUCE FAT
It pains us to say it but new research might actually contradict all the gym dogma youve heard. The study by the University of Copenhagen, Denmark got blokes to do single leg extensions for 30 minutes. They found that the trained leg had 900% more fat mobilized from its cells than the untrained leg, suggesting you burn fat preferentially from the fat cells in the area being trained. More research needs to be done before its proven to work on your abs but it does seem that pumping out high reps for 30 minutes with a lightweight can encourage spot reduction. To trim your midsection try training your abs for 30 minutes with no rest to mobilize the fat and follow this up with 20 minutes of cardio to mop up the rest of the fat. The strain is due to the pedals angle, which tilts the foot unnaturally upward. Stick to the stationary bike instead.
Fitness myths
3. MYTH BUSTED THE MYTH: NEVER TRAIN WHEN YOURE SORE
Source: Journal of Strength and Conditioning Research
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Weekday Warrior
17% - decease in muscle power after 4 weeks of doing nothing
2. MYTH: ELLIPTICAL TRAINER ARE KINDER TO YOUR KNEES
The elliptical trainer has long been praised for its impact-free foot pedals. However, this cardio machine places your knees, hips and ankles under more stress than if you run on solid ground, found Chinese researchers.
Avoiding the gym when youre aching seems as sensible as carrying an umbrella but new research has just rained on this parade. A study at Edith Cowan University in Western Australia had subjects do 2 bicep workouts 3 days apart. They found that after the second workout, when the subjects were still sore, their biceps had no more muscle damage and recovered just as quickly and thoroughly as the subjects who performed just one workout. The take-home advice: stop wimping out, a little bit of pain is no excuse to skip a workout.
What SUP? Whats SUP?
Fitness
depressed and down on your luck? Is the missus or kids waking you up in the night?
Lovell: Are you waking up
WHAT SUP?
heavy? This could decrease your testosterone if youre overtraining.
Each issue we take an in depth look at the problems men face. The month: Sport nutritionist Matt Lovell, grapples with waking up cranky
WW: No, I never really get depressed and actually wake up with a bounce in my step and am keen to get cracking with the day, its just little things that upset and interruption my routine that seem to aggravate me. If theres anything that delays me from getting food in my stomach it sets me off.
I never wake up mid sleep and drop off to sleep very easily.
WW: My training is consistently intense but Im sure to take a day off when Im overly stiff and only train 4 -5 days a week with a day break every two days. Get out in the sun a fair bit each day just to get the vitamin D count up and drink tons of water and green tea and Rooibos tea all day no milk, no sugar. My testosterone count should be up as Im adding 1kg of lean muscle every 2 weeks and my libido is consistently high. Lovell: Try also taking ZMA to aid your recovery and make your breakfast before you sleep so there arent any stressors in the morning and nothing can go wrong. Just remember to keep taking off days when youre feeling over tired.
Lovell: You can take supplements at night, which will make you a bit dopier in the morning and perhaps less aggressive, such as high doses of magnesium or 5HTP or St Johns Wort. Is your training load very
Weekday Warrior
11
2013 Wilson and W are registered trademarks and More Win. is a trademark of Wilson Sporting Goods Co. Australian Open name and logo are registered trademarks of Lawn Tennis Association of Australia Limited. Trademarks advertised other than those of Wilson Sporting Goods Co. are properties of their respective companies.
WE HAVE HAD A BALL AT MORE CHAMPIONSHIPS. OH YEAH, WERE THE OFFICIAL BALL TOO.
Unbeatable performance, unmatched consistency, and the most premium woven felt all add up to more Ws for you. Wilson is used at more than 45 professional tournaments worldwide. Thats why we are played at more majors than any other brand. Wilson, the Ofcial Ball of Australian Open, US Open, Davis Cup and Fed Cup.
Sweat
Fitness
The hard yards to a hard body start here and now

Weekday Warrior 13
Fitness
Gain 6kgs
GAIN 6KGS OF MUSCLE IN 6 WEEKS

Every man is damn lazy for at least 5 minutes each day. And too right, you deserve it, especially after the summer youve just enjoyed. But the shortening days and colder nights and can easily turn those 5 minutes into days and weeks. No biggie, youre not alone. The colder months can cause a natural dip in everyones training because rugged up muscle doesnt need to look stoned carved. And the thought of braving the cold for a long-winded gym session is enough to drive even the most hardened lifter deeper into his couch. But to make things easier we got Joseph Coyne (www.josephcoyne.com), a Gold Coast (Australia) exercise physiologist who trains several professional athletes, to come up with a long lasting musclebuilding program thatll beat the boredom, inspire you and help you weed out that laziness. Its designed around some incredibly solid science from the University of Alabama, which had one group of men train each muscle group once a week for 3 months. Another group performed the same number of total sets weekly, but split them equally among three or four
Use this brawn builder in the gym and youll power-slam size onto your frame by the end of the month
total body workouts. The result? The blokes who worked each muscle more frequently gained 9 pounds of muscle thats 5 more than those who trained each muscle only once a week. Doing these kind of full body workouts for a few months and youll soon be stacking on 1-2 pounds of unadulterated muscle every single week. This will get your body into the swing of things for the long haul rather than having a swipe at adding muscle for a month or two. The plan delivers tangible results thatll rush compliments off the lips of everyone you know. Theres a strength, muscle and cardio element to all of it, so come the weekend youll have earned a huge number of weekend party credits. You can enter your days off safe in the knowledge that youve done all you can do to maximise your muscle growth, leanness and fitness so no matter what you get up to, you still wont make a dent in your overall health. Think of this as your fast track to flex appeal and it is sure to make those deserved moments of laziness feel well earned.
WHAT TO DO
Each exercise is given a letter, when a number follows that letter - such as D1 and D2 - this means those to exercises are to be done in a no rest superset. Put simply, youll do exercise D1 then immediately afterwards will do exercise D2 and only then will you take your rest period. This strategy obliterates the target muscle so you can be sure youll be feeling it in the right places. Although this is working week plan, you will need to take a day off on Wednesday, or after every two days of training on the trot. This gives your muscles the recovery time they need to make sure youre fresh and fully recuperated during every workout. And when tempo is mentioned this refers to the speed at which you lift your weights and each number means the following: First number: Speed at which you should lower the weight. Second number: How long you should pause at the bottom of the rep. Third number: Speed at which you should lift the weight. Fourth number: How long you should pause at the end of the rep. Stick to it for 6 weeks then start again and youll have a full 12-week plan thatll keep serving up kilos of muscle week in and week out. Ready to get sweating? Alright then off you go.
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Weekday Warrior
No Weekend Training Plan
Fitness
Front squat
Workout #1: Monday
2
Week 1 2 3
4 5 6
3
Set 3 3 2 4 4 2 Rep 2-4 2-4 1-3 2-4 2-4 1-3 4110 120 Seconds Tempo Rest
Dumb-bell bench press

Muscles: chest, triceps, shoulders 1. Lie on a flat bench holding a dumb-bell in each hand above you at arms length. 2. Keep your head, torso, and hips pressed onto the bench. Bend your elbows to lower the dumbbells to either side of your chest. 3. Pause then straighten your elbows to press the weights up.
Week 1 2 3
4 5 6
Set 3 3 2 4 4 2
Rep 2-4 2-4 1-3 2-4 2-4 1-3
Tempo
Rest
es Print excersi m and bring the
4110
120 Seconds
to the gym
Weekday Warrior
15
Fitness
Gain 6kgs
Chin-ups
Muscles: back, biceps, abs, forearms 1. Grab the pull-up bar with an overhand grip thats shoulder-width apart. If youre advanced then attach a lifting belt around your waist and hang weights off it, or if youre not strong enough for that use the assisted pull-up machine. 2. Hang at arms length so your elbows are completely extended. Bend your elbows to pull yourself up until your chin crosses the plane of the bar. 3. Pause then slowly lower yourself to the starting position without allowing your body to sway.
1
Week 1 2 3
4 5 6
2
Set 3 3 2 3 3 2 Rep 10-12 10-12 10-15 10-12 10-12 10-15 2110 Tempo
3
Rest
Week 1 2 3
4 5 6
Set 3 3 2 4 4 2
Rep 2-4 2-4 1-3 2-4 2-4 1-3
Tempo
Rest
3110
120 Seconds
10 Seconds
Standing calf raise

Muscles: calves, abs 1. Rest the balls of your feet on the edge of a step or raised platform. Two thirds of both feet should be suspended in mid-air. Hold onto a support if you need to for balance. 2. Lower your heels to the ground and just before they touch, rise up onto your toes and hold this position.
2
Muscles: calves 1. Sit on the edge of a bench and rest the balls of your feet on a step, heels hanging off the edge. Place a weight on your right knee, holding it in place with your hands. 2. Push down on the toes of your right foot so that you raise your heel as high as you can. 3. Pause then lower your heel down toward the floor as far as you can
Week Set 3 3 2 3 3 2 Rep 12-15 12-15 15-20 12-15 12-15 15-20 2120 60 Seconds
Seated calf raise
Tempo
Rest
1 2 3
4 5 6
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Weekday Warrior
Fitness
Swiss ball crunch
2
Week 1 2 3
4 5 6
3
1. Lie face-up with a Swiss ball resting under your lower back. Cross your arms over the chest. 2. Lift your torso off the ball, pulling the bottom of your ribcage toward your hips. As you curl up, keep the ball stable. 3. Squeeze your abs at the top of the movement. Lower to the start.
Tall Kneeling Pall of Press
2
Week 1 2 3
4 5 6
3
1. Kneel side on to a cable cross over machine. Set the D handle to chest height and hold it against the middle of your pecks. 2. Straighten your elbows to press the handle in front of you. 3. Hold this position then slowly release it to the start.
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Fitness
Gain 6kgs
Dumb-bell deadlift
Workout #2: Tuesday
2
Week 1 2 3
4 5 6
3
Hamstring curl
1 2 3
Week
Set 4 4 2 5 5 2
Rep 4-6 4-6 4-6 4-6 5-7 5-7
Tempo
Rest
4 5 6
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Weekday Warrior
Muscles: hamstring, glutes 1. Lie on the hamstring machine with your ankles under the pads and your torso pressed flat on the platform. 2. Bend your legs to curl the pad up until it touches your glutes. 3. Lower the pads to the start. Its pretty tough to get this one wrong because theres really only one way to work this machine
1 2 3
4011
75 Seconds
Fitness
Dips
2
Week 1 2 3
4 5 6
3
Muscles: chest, triceps, shoulders 1. Grab the parallel bars of a dip station and lift yourself so your body weight rests on your hands. 2. Keep your arms straight but not locked. Bend your knees and cross your ankles. 3. Keeping your elbows close to your sides, slowly lower yourself until your upper arms are parallel to the floor. Press yourself back up, keeping your elbows unlocked at the top of the move.
Pull-up
2
Week 1 2 3
4 5 6
3
Muscles: lats, biceps, forearms, abs 1. Grab a pull-up bar with a shoulder-width underhand grip and hang from it with your elbows straight. 2. Bend your elbows to pull your chest to the bar. 3. Peer over the bar for a second then slowly lower yourself to the start position.
Weekday Warrior
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Fitness
Gain 6kgs
Dumb-bell back foot elevated split squat
2
Week 1 2 3
4 5 6
3
Muscles: quads, hamstrings, glutes, abs 1. Stand in the lunge position, with your right foot forward. Hold a dumb-bell in each hand and rest your left (back) foot on a bench. 2. Bend both knees until your back knee is about an inch off the ground. Rise to the start. 3. Switch legs and go again. Push starting your car by yourself should no longer be a problem now.
Hip thrust
1
Muscles: glutes, abs, hamstrings, quads 1. Sit on the floor with the long side of a flat bench behind you. Rest the middle of a padded barbell across your hips. Bend your knees so your feet are close to your glutes. Hold the barbell with your hands. 2. Lie back to place your shoulders on the bench and push your hips upwards then lower then to the floor.
2
Week 1 2 3
4 5 6
Set 4 4 2 3 3 2
Rep 6-8 6-8 7-9 6-8 6-8 7-9
Tempo
Rest
3022
60 Seconds
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Weekday Warrior
Fitness
Incline dumb-bell bench press
2
Week 1 2 3
4 5 6
3
Set 4 4 2 3 3 2 Rep 6-8 6-8 7-9 6-8 6-8 7-9 30X1 60 Seconds Tempo Rest
Muscles: upper chest, triceps, shoulders 1. Lie on an incline bench set to between 30 and 45. Place your feet flat on the floor and hold a dumbbell in each hand above your chest. 2. Keep your head, torso and hips pressed onto the bench. Lower the weights to your sides. 3. Straighten your arms to press the weights up so they finish above your chin. Note: Do not completely lock your arms at the end of the movement.
Bent over Ezy-bar row
2
Week 1 2 3
4 5 6
3
Muscles: lats, biceps, shoulders 1. Stand holding an EZ bar with an overhand shoulderwidth grip, with your feet shoulder-width apart. 2. Keeping your back flat, bend forward at the hips until your back is almost parallel to the floor. Your legs should be straight but unlocked, your arms straight under your shoulders. 3. Slowly draw the weight up until it reaches your chest. Pause, then slowly lower the weight and repeat.
Weekday Warrior
22
Fitness
Gain 6kgs
Week 1 2 3 4 5 6 Set 3 3 2 3 3 2 Rep 12-15 12-15 10-12 12-15 12-15 10-12 Tempo 30X0 30X0 30X0 31X0 31X0 31X0 30 Seconds Rest
Dumb-bell lunges
Workout #3: Wednesday
3
3. Reverse the motion, stepping back into the starting position be careful not to fall over now, as you start to feel tired (and you will feel tired soon) it can be tough to keep your balance on one foot. Repeat with your right limb.
Muscles: glutes, hamstrings, quads, calves, abs 1. Stand with your feet hip-width apart. If youre advanced then rest a barbell across the back of your shoulders or hold dumb-bells in each hand. 2. Take a giant step forward with your left foot and bend your left knee until your left thigh is parallel to the floor and your knee forms is at 90.
Flat bench dumb-bell press

1 2 3
Week
Set 3 3 2 3 3 2
Rep 12-15 12-15 10-12 12-15 12-15 10-12
Tempo 30X0 30X0 30X0 31X0 31X0 31X0
Rest
3 4 5 6
30 Seconds
22
Weekday Warrior
Muscles: chest, triceps, shoulders 1. Lie on a flat bench holding a dumb-bell in each hand above you at arms length. 2. Keep your head, torso, and hips pressed onto the bench. Bend your elbows to lower the dumb-bells to either side of your chest. 3. Pause then straighten your elbows to press the weights up.
1 2
Fitness
Hamstring curl
2
Week 1 2 3 4 5 6 Set 3 3 2 3 3 2
3
Rep 12-15 12-15 10-12 12-15 12-15 10-12 Tempo 30X0 30X0 30X0 31X0 31X0 31X0 30 Seconds Rest
Muscles: hamstring, glutes 1. Lie on the hamstring machine with your ankles under the pads and your torso pressed flat on the platform. 2. Bend your legs to curl the pad up until it touches your glutes. 3. Lower the pads to the start. Its pretty tough to get this one wrong because theres really only one way to work this machine
Single arm dumb-bell row
2
Week 1 2 3 4 5 6 Set 3 3 2 3 3 2
3
Muscles: lats, biceps 1. Grab Position yourself with one knee on a bench while you balance yourself with your free arm, palm down, in front you. Place your other leg, on the floor, behind you so your body forms a tripod shape. Keep your back flat and grasp a dumb-bell with your free hand. Let is hand at arms length beneath your shoulder with your palm facing behind you. 2. Begin by drawing your elbow up past your torso by pinching your shoulder blade in towards your spine. 3. Lower the weight to the start position.
Weekday Warrior
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Fitness
Gain 6kgs
Hammer curl
2
Week 1 2 3 4 5 6 Set 2 2 1 2 2 1
3
Rep 12-15 12-15 10-12 12-15 12-15 10-12 Tempo 3010 3010 3010 3011 3011 3011 30 Seconds Rest
Muscles: biceps, abs 1. Stand with your feet hip-width apart while holding a dumb-bell in each hand. Your palms should be facing each other. 2. Bend your elbows to curl the weights to a point thats just below your shoulders. 3. Squeeze your biceps at the top of the movement then slowly lower them to the start. For the seated version you obviously take seat on a bench.
Barbell rollout
2
Week 1 2 3 4 5 6 Set 2 2 1 2 2 1
3
Rep 4-6 5-7 6-8 6-8 7-9 8-10 3030 30 Seconds
Muscles: abs, shoulders, lower back 1. Load a barbell with 5-10kg plates and stick on some collars. Kneel on the floor and grab the bar with an overhand shoulder-width grip. Position your shoulders directly over the barbell and keep your lower back naturally arched. 2. Slowly roll the bar forward, extending your body as far as you can without letting your hips sag. 3. Pause and reverse the move to return to the start.
Tempo
Rest
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Weekday Warrior
Fitness
Split squats
2
Week 1 2 3
4 5 6
3
Muscles: quads, hamstrings, glutes, abs 1. Stand in the lunge position, with your right foot forward. If youre more advanced then rest a barbell across the back of your shoulders or hold a dumb-bell in each hand. 2. Bend both knees until your back knee is about an inch off the ground. Rise to the start. 3. Switch legs and go again.
Flat bench flys
2
Week 1 2 3
4 5 6
3
Muscles: chest, shoulders, triceps 1. Lie face up on a flat bench. Hold a dumb-bell in each hand and raise them directly above your chest. 2. Arc your elbows and slowly lower the weights out to your sides as far as your can whilst keeping your back flat on the bench. Try to keep the same angle in your elbow joints when you lower and raise the weights. 3. Raise the weights to the start position. The result? A treasure chest is yours for the taking.
Weekday Warrior
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Fitness
Gain 6kgs
Swiss ball hamstring curl
2
Week 1 2 3 4 5 6 Set 2 2 1 2 2 1
3
Rep 12-15 12-15 12-15 15-20 15-20 15-20 3010 30 Seconds Tempo Rest
Works: hamstrings, abs 1. Lie face up on the floor and put your heels and calves on a Swiss ball. Cross your arms on your chest to make your core work harder. Lift your hips and tilt your pelvis upwards. 2. Use your hamstrings to roll the ball towards your glutes. 3. Hold the ball in place with your legs and squeeze your hamstrings.
Incline bench dumb-bell rows
2
Week 1 2 3 4 5 6 Set 2 2 1 2 2 1 Rep 15-20 15-20 12-15 15-20 15-20 12-15 2020 30 Seconds
Muscles: lats, biceps, forearms 1. Lie face down on an incline bench - set to 45 - so that your eyes can see over the top. Hold a dumb-bell in each hand with your palms facing each other. Keep your hands below your shoulders. 2. Bend your elbows to pull the weights towards you. 3. Hold at the top of the moment for a second then release them to the start position.
Tempo
Rest
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Weekday Warrior
Fitness
Back squats
Workout #4: Friday
2
Week 1 2 3 4 5 6
3
Muscles: glutes, hamstrings, quads, calves, abs 1. Stand with your feet shoulder-width apart. Rest a barbell on the back of your shoulders. 2. Bend your hips and knees simultaneously to lower yourself towards the ground. Stop when the bottoms of your thighs become parallel to the floor but go deeper if this feels comfortable. 3. Rise to the start position along the same path by straightening your knees.
Seated dumb-bell shoulder press
2
Week 1 2 3 4 5 6 3 3 2 3 3 2
3
Set Rep 12-15 12-15 10-12 12-15 12-15 10-12 Tempo 30X0 30X0 30X0 31X0 31X0 31X0 30 Seconds Rest
Muscles: shoulders, abs 1. Sit on the edge of a seated bench with the back pad set to vertical or just below. 2. Hold a dumb-bell in each hand and hoist them up so theyre on either side of your head. Straighten your arms to push the weights above your head. 3. Do not lock your elbows at the top of the movement then slowly lower them to the start position.
Weekday Warrior
27
Fitness
Gain 6kgs
Dumb-bell deadlifts
2
Week 1 2 3 4 5 6 Set 3 3 2 3 3 2
3
Lat pulldowns
2
Week 1 2 3 4 5 6 Set 3 3 2 3 3 2
3
Rep 12-15 12-15 10-12 12-15 12-15 10-12 Tempo 30X0 30X0 30X0 31X0 31X0 31X0 30 Seconds
Works: lats, biceps, forearms 1. Grab a lat-pulldown bar with an overhand grip and position yourself on the machines seat with your knees beneath the pads. Place your hands 1 shoulder-width and sit on the seat. 2. Keeping your head and back straight, slowly pull the bar to the top of your chest. 3. Squeeze your shoulder blades together at the bottom of the move, then let the bar slowly raise your hands above your head again, resisting the pull as you go.
Rest
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Fitness
Standing triceps extensions
2
Week 1 2 3 4 5 6 Set 2 2 1 2 2 1
3
Rep 12-15 12-15 10-12 12-15 12-15 10-12 Tempo 3010 3010 3010 3110 3110 3110 30 Seconds Rest
Muscles: triceps, abs, shoulders 1. Stand holding a dumb-bell in each hand and raise them above your head with your elbows tucked next to your ears. 2. Bend your elbows to lower the weights behind your head. Straighten your arms to pull the weights above your head. 3. Lower the weights to start again.
Standing calf raise
2
Week 1 2 3 4 5 6 Set 2 2 1 2 2 1
3
Weekday Warrior
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Fitness
Gain 6kgs
Leg press
2
Week 1 2 3
4 5 6
3
Muscles: quads, hamstrings, glutes, calves 1. Stand Slot yourself in a leg-press machine, your back and glutes should be flat against the back pad, with your feet hip-width apart on the platform above you. 2. Press the weight up until your legs are straight, but keep your knees unlocked. 3. Release the support bar and slowly lower the weight until your legs are bent at 90. Push the weight back up until your legs are straight with knees unlocked.
Incline bench dumb-bell press
2
Week 1 2 3
4 5 6
3
Set 2 2 1 2 2 1 Rep 15-20 15-20 12-15 15-20 15-20 12-15 2020 30 Seconds
Muscles: upper chest, triceps, shoulders 1. Heres how to add a steeper slope to your frontage. Lie on an incline bench set to 60. Place your feet flat on the floor and hold a dumb-bell in each hand above your chest. 2. Keep your head, torso and hips pressed onto the bench. Lower the weights to your sides. 3. Straighten your arms to press the weights up so they finish above your chin.
Tempo
Rest
30
Weekday Warrior
Fitness
Back extensions
1
Muscles: lower back, abs 1. Lie face down on the back extension machine. Hook the backs of your ankles under the pads and keep your torso parallel to the ground. Fold your arms across your chest or hold a weight to your chest if youre strong. 2. Lower your torso towards the ground, then rise up to the start.
2
Week 1 2 3 4 5 6 Set 2 2 1 2 2 1 Rep 12-15 12-15 12-15 15-20 15-20 15-20 3010 30 Seconds Tempo Rest
Cable face pulls
2
Muscles: lats, biceps, forearms, abs 1. Stand facing the cable crossover machine and fix the rope attachment to a height thats at eye level. Grab an end of the rope in each hand and step back so your arms are straight in front of you and parallel to the floor. 2. Bend your elbows to bring the middle of the rope attachment as close to your face as possible. 3. Straighten your arms to return to the start.
Week 1 2 3 4 5 6 Set 3 3 2 3 3 2
3
Weekday Warrior
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Fitness
Gain 6kgs
Your Cardio Training Schedule

Day Monday: post workout Warm Up Activity 20 minutes Mode Skipping/running/sled dragging
Skipping/running/sled dragging
Tuesday post workout Wednesday Thursday Friday AM Saturday Sunday
5 minutes -
20 minutes Rest Rest Sprint 60 seconds then jog for 60 seconds. Repeat 5 times. Rest Rest
Skipping/running/sled dragging
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Weekday Warrior
www.brooksrunning.co.uk
@brooksrunninguk www.facebook.com/brooksrunning.co.uk
Fitness
Get 15% Stronger Using Food

Follow this 4 week eating plan to maximise your strength and increase your muscle mass.
MONDAY Breakfast
3 whole eggs, poached 4 slice of low fat ham Sliced tomato 2 slices of rye bread 2 whole-wheat muffins
The eating plan is designed for any bloke who is training for size and strength a few times a week. Add an extra whey protein shake before and after each workout and a casein protein shake just before bed to get the most out of your muscles. Repeat each days meal plan for the duration of the above workout and youll find the plates on your bench press start to pile up.
TUESDAY Breakfast
3 whole eggs scrambled with another 3 egg whites 50g mozzarella cheese 2 slices of whole-wheat bread 250ml cranberry juice 200g of almonds and dried fruit 1 granola bar or low sugar cereal bar 2 apples, 1 orange Beef stir fry with veggies and noodles Tuna mayo on rye bread slices 1 banana 300g salmon fillets Mashed potato with the skin Mixed vegetables
WEDNESDAY Breakfast
3 egg omelette Sliced tomato, capsicum and cheese Orange juice 2 slices of whole-wheat bread Tinned salmon Cream cheese 4 Ryvitas
Snack
200g mixed seeds and nuts 200ml of plain yoghurt 2 apples, punnet of blue berries 200g grilled sirloin steak 1 cup brown rice Mixed vegetables
Snack
Snack
Lunch
Lunch Snack
Lunch
250g liver pate Handful of rocket 1 sliced tomato 4 slices of whole-wheat bread 2 whole-wheat bagels with peanut butter 1 orange, handful of strawberries 250g lean mince beef Tinned tomatoes, corn and chilli Baked with cooked whole-wheat pasta
Snack
4 slices of pastrami or salami 2 slices of rye bread Mustard and mixed salad 1 banana
Snack
Dinner
2 grilled chicken breasts 1 sweet potato Mixed vegetables
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Weekday Warrior
Dinner
Dinner
Fitness
Smoothie: 3 egg whites Mixed frozen fruits 1 cup of oats 1 cup of milk 2 tablespoon ground flaxseeds Anti-pasta bought or home made Diced olives, mozzarella balls, tomato and capsicum with olive oil 2 apples, 1 banana 400g sushi Tinned muscles on oatcakes Punnet of cranberries, 1 orange 2 roasted turkey breasts Lemon, garlic and herb sauce Served on a bed of stir fried vegetables
THURSDAY Breakfast
3 whole eggs scrambled with 3 egg whites 6 slices of parma ham 2 slices of whole wheat bread 300ml of yoghurt Tinned sardines on oatcakes 2 apples, 1 banana Lunch 2 grilled chicken breasts 1 sweet potato 300g salad with olive oil dressing 1 avocado and prawn salad dressed with olive oil 1 banana, 1 apple 4 extra lean pork sausages 1 cup of brown rice with light gravy Mixed vegetables
FRIDAY Breakfast
Snack
Snack
Lunch Snack
Snack
Dinner
Dinner
2 kippers 3 poached eggs 4 slices whole-wheat toast 1 glass milk 2 tablespoons of peanut butter on toast Handful of mixed nuts 200g plain yoghurt 2 apples, 1 banana 4 thick cut slices of roast beef Mustard, lettuce, tomato 2 slices of rye bread 200g hummus Dip with 3 large carrots 1 orange, punnet or raspberries 3 whole-wheat pita breads fill with: 350g rib eye steak Mixed vegetables
SATURDAY Breakfast
2 cups muesli 2 cups of low fat milk 200ml plain yoghurt 2 boiled eggs 125ml cottage cheese on oatcakes 50 g almonds 1 apple 1 orange 200g lean minced beef burger 1 slice cheese Mixed salad Whole-wheat burger bun Tuna salad with olive oil dressing 1 large mango 3 grilled lamb chops 1 cup of couscous Dark green vegetables Salad with olive oil dressing
SUNDAY Breakfast
Snack
Snack
Lunch
Lunch
Snack
Snack
Dinner
Dinner
Weekday Warrior
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Fitness
Lose 12kgs of Body fat
Lose 12kgs of Body fat In 12 Weeks

For dramatic results follow this extreme weight loss plan thatll reacquaint you with six long lost friends your abs
HOW TO DO IT
Its bloody annoying having to do cardio at one time then lift weights separately. Your time is precious and this strategy can seem like youre putting it to good use. Fortunately, several people share your frustration and trainers have now merged these two disciplines to create fat burning programs that use weights. This fat burner, designed by Mark Coles (www.M10fitness.co.uk) a strength coach and weight loss expert, will slap on muscle and kick you into shape for every activity life can throw at you. Youll do a mix of bodyweight moves, weight lifting exercises and brief intense cardio training. Its used to get his clients into the kind of shape that youll see on the front cover of magazines everywhere. With a big festive season a few months away and plenty of blowouts for the taking, it will be easy to start 2013 chunky. But slot in a few of these workouts to give yourself a few canap credits by pre-empting this weight gain and shedding a few inches while preserving 100% of your precious muscle. But to lose your gut, dont think of lifting weight as an option: consider it a necessity. Why? When dieters dont pump iron, 22% of their weight loss comes from losing muscle, according to a Penn State University, US study. So if you drop 20lbs without lifting, almost 5lbs of that will be your hard earned muscle. Whats why this plan is designed to work your muscles intensively 4 days a week so you can banish your belly, keep your biceps and enjoy all the partying you like. Now thats something worth charging your champagne glass towards.
Each exercise is given a letter, when a number follows that letter - such as D1 and D2 - this means those to exercises are to be done in a no rest superset. Put simply, youll do exercise D1 then immediately afterwards will do exercise D2 and only then will you take your rest period. Although this is working week plan, you will need to take a day off on Wednesday, or after every two days of training on the trot. This gives your muscles the recovery time they need to make sure youre fresh and fully recuperated during every workout. And when tempo is mentioned this refers to the speed at which you lift your weights and each number means the following: First number: Speed at which you should lower the weight. Second number: How long you should pause at the bottom of the rep. Third number: Speed at which you should lift the weight. Fourth number: How long you should pause at the end of the rep.
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Weekday Warrior
Month 1
Fitness
Dumb-bell split squat
MONTH 1 : Mondays and Thursdays
3
Reps: 12 15 Sets: 3 Tempo: 3110 Rest: 60 seconds
Muscles: quads, hamstrings, glutes, abs 1. Stand in the lunge position, with your right foot forward. Hold a dumb-bell in each hand. 2. Bend both knees until your back knee is about an inch off the ground. Rise to the start. 3. Switch legs and go again.
Seated dumb-bell shoulder press
3
Weekday Warrior
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Fitness
Hamstring curl
3
Muscles: quads, hamstrings, glutes, calves 1. Lie on the hamstring machine with your ankles under the pads and your torso pressed flat on the platform. 2. Bend your legs to curl the pad up until it touches your glutes. 3. Lower the pads to the start. Its pretty tough to get this one wrong because theres really only one way to work this machine
Back extensions
1
Muscles: lower back, abs 1. Lie face down on the back extension machine. Hook the backs of your ankles under the pads and keep your torso parallel to the ground. Fold your arms across your chest or hold a weight to your chest if youre strong. 2. Lower your torso towards the ground, then rise up to the start.
2
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Weekday Warrior
Month 1
Fitness
Close grip bench press
3
Muscles: triceps, shoulders, chest 1. Lie on a flat bench press station with your knees bent and your feet flat on the floor. Grab a barbell with an overhand grip, your hands a fist-width apart. 2. Slowly lower the bar until it reaches your chest. 3. Pause, then press the weight back overhead until your arms are extended, but keep your elbows unlocked.
Standing calf raise
3
Weekday Warrior
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Fitness
Side plank
3
Reps: hold for 30 seconds Sets: 3 Tempo: Hold Rest: 60 seconds
Muscles: abs, obliques 1. Get into a plank position then shift your body weight onto your right arm as you roll onto the outside of your right foot. 2. Lift your body off the ground and balance on your right forearm and place your left foot on top of the right. Keep your legs straight so your body is diagonal to the floor dont let your hips dip downwards. 3. Hold that position on each side.
Dumb-bell squats
MONTH 1 : Tuesdays and Fridays
3
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Weekday Warrior
Muscles: glutes, hamstrings, quads, calves, abs 1. Stand with your feet shoulder-width apart. Hold a dumb-bell in each hand. 2. Bend your hips and knees simultaneously to lower yourself towards the ground. Stop when the bottoms of your thighs become parallel to the floor but go deeper if this feels comfortable. 3. Rise to the start position along the same path by straightening your knees.
Month 1
Fitness
3
Muscles: lats, biceps 1. Position yourself with one knee on a bench while you balance yourself with your free arm, palm down, in front you. Place your other leg, on the floor, behind you so your body forms a tripod shape. Keep your back flat and grasp a dumb-bell with your free hand. Let is hand at arms length beneath your shoulder with your palm facing behind you. 2. Begin by drawing your elbow up past your torso by pinching your shoulder blade in towards your spine. 3. Lower the weight to the start position.
Barbell deadlift
3
Muscles: quads, glutes, lower back, abs 1. Place a barbell on the ground in front of you. Stand with your feet shoulder-width apart. Bend at your knees and hips to bring your upper body towards the weights. Grab the weight with a shoulderwidth overhand grip. 2. Use your thighs to raise the bar so your legs become straight. 3. Lower the weights back to the start position keeping your back straight through out the movement.
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Fitness
3
Incline bench flys
3
Muscles: chest, shoulders, triceps 1. Lie back on a bench set to 30 - 45. Hold a dumb-bell in each hand and raise them directly above your chest. 2. Arc your elbows and slowly lower the weights out to your sides as far as your can whilst keeping your back flat on the bench. Try to keep the same angle in your elbow joints when you lower and raise the weights. 3. Raise the weights to the start position. The result? A treasure chest is yours for the taking.
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Weekday Warrior
Month 1
Fitness
Cable face pulls
3
Muscles: lats, biceps, forearms, abs 1. Stand facing the cable crossover machine and fix the rope attachment to a height thats at eye level. Grab an end of the rope in each hand and step back so your arms are straight in front of you and parallel to the floor. 2. Bend your elbows to bring the middle of the rope attachment as close to your face as possible. 3. Straighten your arms to return to the start
Seated calf raise
3
Reps: 15 - 20 Sets: 3 Tempo: 2210 Rest: 30 seconds
Muscles: calves 1. Sit on the edge of a bench and rest the balls of your feet on a step, heels hanging off the edge. Place a weight on your right knee, holding it in place with your hands. 2. Push down on the toes of your right foot so that you raise your heel as high as you can. 3. Pause then lower your heel down toward the floor as far as you can and raise it up again. Switch legs.
Weekday Warrior
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Fitness
Front squats
3
Walking lunges
3
Muscles: glutes, hamstrings, quads, calves, abs 1. Stand with your feet hip-width apart. Rest a barbell across the back of your shoulders or hold dumb-bells in each hand. 2. Take a giant step forward with your left foot and bend your left knee until your left thigh is parallel to the floor and your knee forms is at 90. 3. Take a step forward with your back leg and keep going until youve finished all the reps.
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Weekday Warrior
Month 2
Fitness
Sumo deadlifts
3
Muscles: quads, glutes, lower back, abs 1. Place a large dumb-bell on the ground in front of you. Stand with your feet double hip-width apart the way a sumo would before a fight. Bend at your knees and hips to bring your upper body towards the weights. Grab the weight with an overhand grip. 2. Use your thighs to raise the bar so your legs become straight. 3. Lower the weight back to the start position keeping your back straight through out the movement.
Dumb-bell deadlift
3
Weekday Warrior
45
Fitness
Hamstring curl
3
Muscles: hamstring, glutes 1. Lie on the hamstring machine with your ankles under the pads and your torso pressed flat on the platform. 2. Bend your legs to curl the pad up until it touches your glutes. 3. Lower the pads to the start. Its pretty tough to get this one wrong because theres really only one way to work this machine.
Seated dumb-bell shoulder
MONTH 2 : Wednesdays
3
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Weekday Warrior
Month 2
Fitness
3
Flat bench flys
3
Muscles: chest, shoulders, triceps 1. Lie back on a flat bench. Hold a dumb-bell in each hand and raise them directly above your chest. 2. Arc your elbows and slowly lower the weights out to your sides as far as your can whilst keeping your back flat on the bench. Try to keep the same angle in your elbow joints when you lower and raise the weights. 3. Raise the weights to the start position. The result? A treasure chest is yours for the taking.
Weekday Warrior
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Fitness
Barbell bent over row
3
Muscles: lats, biceps, shoulders 1. Stand holding a barbell with an overhand shoulder-width grip, with your feet shoulder-width apart. 2. Keeping your back flat, bend forward at the hips until your back is almost parallel to the floor. Your legs should be straight but unlocked, your arms straight under your shoulders. 3. Slowly draw the weight up until it reaches your chest. Pause, then slowly lower the weight and repeat.
3
Muscles: lats, biceps 1. Position yourself with one knee on a bench while you balance yourself with your free arm, palm down, in front you. Place your other leg, on the floor, behind you so your body forms a tripod shape. Keep your back flat and grasp a dumb-bell with your free hand. Let is hand at arms length beneath your shoulder with your palm facing behind you. 2. Begin by drawing your elbow up past your torso by pinching your shoulder blade in towards your spine. 3. Lower the weight to the start position.
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Weekday Warrior
Month 2
Fitness
Incline bench dumb-bell rows
3
Muscles: lats, biceps, forearms 1. Lie face down on an incline bench - set to 45 - so that your eyes can see over the top. Hold a dumb-bell in each hand with your palms facing each other. Keep your hands below your shoulders. 2. Bend your elbows to pull the weights towards you. 3. Hold at the top of the moment for a second then release them to the start position.
Hammer curl
MONTH 2 : Fridays
3
Muscles: biceps, abs 1. Stand with your feet hip-width apart while holding a dumb-bell in each hand. Your palms should be facing each other. 2. Bend your elbows to curl the weights to a point thats just below your shoulders. 3. Squeeze your biceps at the top of the movement then slowly lower them to the start. For the seated version you obviously take seat on a bench.
Weekday Warrior
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Fitness
EZ bar curls
3
Muscles: biceps 1. Stand holding an EZ bar with an underhand grip. 2. Bend your elbows to curl the weight up to your shoulders. 3. Pause then lower to the weight to the start position.
Cable rope curls
3
Muscles: biceps 1. Stand with your legs shoulder-width apart in front of the cable cross over machine and attach the rope to the lowest notch on the pulley. Grab an end of the rope in each hand with your arms straight. 2. Bend your elbows to curl the rope towards your shoulders. 3. Take 2-3 seconds to lower to the start position for the power to open the tightest jam jar.
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Weekday Warrior
Month 2
Fitness
Close grip bench press
3
Muscles: triceps, shoulders, chest 1. Lie on a flat bench press station with your knees bent and your feet flat on the floor. Grab a barbell with an overhand grip, your hands a fist-width apart. 2. Slowly lower the bar until it reaches your chest. 3. Pause, then press the weight back overhead until your arms are extended, but keep your elbows unlocked.
Flat bench barbell chest press
3
Muscles: chest, triceps, shoulders 1. Lie on a flat bench holding a barbell with a shoulder-width grip, above your chest. 2. Keep your head, torso, and hips pressed onto the bench. Bend your elbows to lower the barbell to either side of your chest. 3. Pause then straighten your elbows to press the weights up.
Weekday Warrior
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Fitness
Standing triceps extensions
2
Muscles: triceps, abs, shoulders 1. Stand holding a dumb-bell in each hand and raise them above your head with your elbows tucked next to your ears. 2. Bend your elbows to lower the weights behind your head. Straighten your arms to pull the weights above your head. Take 2-3 seconds to lower them. If this doesnt make you the man who takes all your teams throw-ins then nothing will.
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Weekday Warrior
Month 3
Fitness
Back squats
MONTH 3 : Monday and Thursday
3
Muscles: glutes, hamstrings, quads, calves, abs 1. Stand with your feet shoulder-width apart. Rest a barbell on the back of your shoulders. 2. Bend your hips and knees simultaneously to lower yourself towards the ground. Stop when the bottoms of your thighs become parallel to the floor but go deeper if this feels comfortable. 3. Rise to the start position along the same path by straightening your knees.
Weekday Warrior
54
Fitness
Dips
3
Muscles: chest, triceps, shoulders 1. Grab the parallel bars of a dip station and lift yourself so your body weight rests on your hands. 2. Keep your arms straight but not locked. Bend your knees and cross your ankles. 3. Keeping your elbows close to your sides, slowly lower yourself until your upper arms are parallel to the floor. Press yourself back up, keeping your elbows unlocked at the top of the move.
Barbell deadlift
3
Muscles: quads, glutes, lower back, abs 1. Place a barbell on the ground in front of you. Stand with your feet shoulder-width apart. Bend at your knees and hips to bring your upper body towards the weights. Grab the weight with a shoulder width overhand grip. 2. Use your thighs to raise the bar so your legs become straight. 3. Lower the weights back to the start position keeping your back straight through out the movement.
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Weekday Warrior
Month 3
Fitness
Chin-ups
3
Muscles: back, biceps, abs, forearms 1. Grab the pull-up bar with an overhand grip thats shoulder-width apart. If youre advanced then attach a lifting belt around your waist and hang weights off it, or if youre not strong enough for that use the assisted pull-up machine. 2. Hang at arms length so your elbows are completely extended. Bend your elbows to pull yourself up until your chin crosses the plane of the bar. 3. Pause then slowly lower yourself to the starting position without allowing your body to sway.
Swiss ball crunch
3
1. Lie face-up with a Swiss ball resting under your lower back. Cross your arms over the chest. 2. Lift your torso off the ball, pulling the bottom of your ribcage toward your hips. As you curl up, keep the ball stable. 3. Squeeze your abs at the top of the movement. Lower to the start.
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Fitness
Seated calf raise
3
Muscles: calves 1. Sit on the edge of a bench and rest the balls of your feet on a step, heels hanging off the edge. Place a weight on your right knee, holding it in place with your hands. 2. Push down on the toes of your right foot so that you raise your heel as high as you can. 3. Pause then lower your heel down toward the floor as far as you can and raise it up again. Switch legs.
Dumb-bell back foot elevated
MONTH 3 : Tuesdays and Fridays
3
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Weekday Warrior
Muscles: quads, hamstrings, glutes, abs 1. Stand in the lunge position, with your right foot forward. Hold a dumb-bell in each hand and rest your left (back) foot on a bench. 2. Bend both knees until your back knee is about an inch off the ground. Rise to the start. 3. Switch legs and go again. Push starting your car by yourself should no longer be a problem now.
Month 3
Fitness
3
Dumb-bell deadlift
3
Weekday Warrior
58
Fitness
Inverted row
3
Muscles: back, biceps, abs 1. Start by lying under a barbell thats been secured slightly higher than arms length above the floor. Grab the bar with an overhand grip and hang from it with your body in a straight line from ankles to shoulders. 2. Pull your chest to the bar and pause. 3. Straighten your elbows to lower yourself until your elbows are locked. Just like the bench press - to count as a rep your chest must touch the bar.
Barbell rollout
2
Muscles: abs, shoulders, lower back 1. Load a barbell with 5-10kg plates and stick on some collars. Kneel on the floor and grab the bar with an overhand shoulder-width grip. Position your shoulders directly over the barbell and keep your lower back naturally arched. 2. Slowly roll the bar forward, extending your body as far as you can without letting your hips sag. 3. Pause and reverse the move to return to the start.
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Weekday Warrior
Month 3
Fitness
Dumb-bell front raises
3
Muscles: shoulders, traps 1. Stand with your feet shoulder-width apart holding a dumb-bell in each hand. 2. Raise the weights directly in front of you until theyre above your head. 3. Slowly lower them to the start.
Intervals
Monday Workout 1 Tuesday Workout 2 Wednesday Intervals Thursday Workout 1 Friday Workout 2 Saturday REST Sunday REST
Weekday Warrior
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Fitness
Fat Belly Foods
Eat these meals for the next month and youll drop fat using the most powerful weight loss weapons, your knife and fork.
BREAKFAST (7-8:30am) Option 1: Bowl of oats and mixed berries, cooked together. Option 2: Two boiled eggs, two slices of whole-wheat bread. Option 3: Muesli, banana and milk. Option 4: Two egg omelette with capsicum, chilli pepper, mozzarella cheese, tomato. Always have: black coffee. The caffeine raises your metabolism by 5% and makes your body burn fat for fuel the stronger the better but ditch the sugar. MID-MORNING (10 11am) Option 1: Hummus on oat cakes. Option 2: Whey protein-shake, mixed fruits and flaxseed. Option 3: 2-3 boiled eggs (if you didnt eat them at breakfast) and fruit salad. Option 4: Sardines on whole-wheat toast. Always have: 1-2 grapefruits. Its acidity slows digestion making you less likely to over eat later in the day. LUNCH (12:30-2PM) Option 1: Tuna, avocado salad. Option 2: Sliced turkey and mixed salad sandwich on whole-wheat. Option 3: Thai green chicken curry without noodles. Option 4: Sushi with whole-wheat rice. Always have: an apple or pear instead of fruit juice. MID-AFTERNOON SNACK (3-4:30pm) Option 1: Beef jerky, orange. Option 2: Chicken and soup. Option 3: Yoghurt, sliced banana, mixed nuts in a bowl. Option 4: Cottage cheese on Ryvitas. Always have: 2-3 cups of green tea DINNER (7- 8:30pm) Option 1: Chicken stir-fry on a bed of vegetables. Option 2: Grilled salmon, cup brown rice, mixed veggies. Option 3: Ground turkey and bean fajitas. Option 4: Small fillet steak on bed of vegetables. Always have: a side salad. Research at found that this made people eat less at their main meal.
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Weekday Warrior
Zac Purchase - zac@fluidesignuk.com Paul Mattick - padmattick@fluidesignuk.com fluidesignuk.com rowfluidesign.com
Leading by Innovation.
Nobody copies #2
Fitness
And Relax...
Enjoying the odd social cigarette neednt put your health on the back burner. Use this plan to cut them out during the week so you can have the odd one on the weekends
Do you enjoy a drink and a cigarette especially on the weekend or on holidays? Youre not alone, there are plenty of blokes who work hard during the week, hit the gym and enjoy the odd cigarette. Yes, its less than ideal but were all entitled to our vices and keep up the habit could make you leaner. Research in the British Medical Journal found that giving up smoking created at weight gain of 4-5 kilograms after a year. Were not saying you should give up cigarettes and lose your six-pack, but we would like to encourage you to stop during the week so you can carry those credits over to the weekend. Think of it as a damage limitation plan. To do this we got Maureen Hamilton, quit smoking coach (www.lifecoachtoquitsmoking), to devise a programme thatll help you through your Monday to Friday grind so you can release yourself on the weekend. Trust us, youll feel better for it and the weekends indulgences will be all the sweeter. Or you may even find you dont really like them that much and can do without. Either way, your health will be winning. So lite up and read this because youre about to find out how to stub out the working weeks habit.
Smoke & mirrors
Smoking is not an addiction
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Weekday Warrior
Cigarette companies, the government, drug companies want us to believe we are addicted because this is a trillion dollar industry. However thousands quit every day, withdrawal symptoms are not like heroin or meth addiction, says Hamilton. You dont miss cigarettes when youre distracted because and these symptoms can cause discomfort, but not malfunction. Youve been programmed to believe that smoking is an addiction, when in it is in fact a habit a powerful habit. And like all habits, you can kick it.
Smoke and mirrors
Fitness
When getting ready for bed, take a quiet moment to go over in your mind the healthy manner in which you plan to cut out your cigarettes during the following day. Having decided on your smoking plan, seal it inside of you by thinking about it, while taking a drink of water. As you swallow the water, feel your determination to reduce the cigarettes throughout the next day.
SUNDAY Plan to succeed
TUESDAY Breathe deeply
MONDAY Get a water bottle and fill it
When the cravings hit, take five big deep breaths because when you smoke, you take big breaths when you do the drawback. You dont take deep breaths if youre not smoking so now is the time to start. If youre a regular exerciser you probably already do this but this is usually in the gym or while running so you should do it outside of these environments to help your brain adapt.
bit of extra minutes in your day, which can leave you bored. How are you going to fill this time? If you smoke 20 cigarettes a day then this can equate to around 100 minutes if you allow 5 minutes each cigarette. Everyone has a pet project, if you dont then start one. So rather devote this spare time to finishing that project. While you may not have too much additional time to begin with you, can start planning for those times when you will have time.
Stopping smoking helps your body recover because toxins and chemicals will be passed out through your kidneys. To avoid damaging the kidneys it is important they get flushed with copious amounts of water. Aim to drink at least 2-3 liters today, via small sips. Another reason to drink this amount of water is to reduce the symptoms of Nicotine withdrawal such as headaches, confusion and anxiety. As a smoker you body is dehydrated and this is another reason to drink water.
WEDNESDAY Nurse your sweet tooth
Fruits are a healthy and offer an excellent sweet fix. At this point youll need it because cigarettes contain sugar and lots of it. So when we take away the cigarettes it causes our body to want that sugar fix. Rather than go for sugar, a healthy option such as a bunch of grapes is a better bet. Have a few whenever a craving strikes.
FRIDAY Download a helper
Now that youve gone a few days without smoking its time to keep a record. Download Quit Keeper (www. dedicateddesigns.com/qk) or an app for your iPhone to keep track of how many cigarettes youve given up. This will reinforce what youve been doing and help you stick to it next week so you can add to your tally.
THURSDAY Beat boredom
Youll now find that you have a fair
SATURDAY Enjoy yourself - youve earned it.
My Cigarette Challenge - Week 1

Day Number of cigarettes Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total cigarettes Number of cigarettes Remove # of cigarettes 0 Total cigarettes for the day 0 0 0 0 0 0 0 0 0 0
Note: 1. Enter the number of cigarettes you currently smoke under # of cigarettes for the day. 2. Enter the number of cigarettes you would like to leave out for each day of the week. 3. Watch the numbers change as it does the calculation for you.
Weekday Warrior
64
Fitness
Recovery
Your guide for learning how to relax as hard as you train and party
Your best recovery tool: A hammock
Sure, it looks as if youre doing nothing, but on a cellular level youre actually quite busy. A hammock and a tall glass of your favorite drink are restorative on several levels. During the workday, you burn through acetylcholine, a brain chemical responsible for your brilliant ideas. Taking a small break between two trees once a day for 10 minutes with minimal thinking helps it bounce back. Bonus: The water in the drink helps the acetylcholine rebound even faster. Think of it as your weekends mission to get swinging.
Repair & recover

This pillow time guide will tell how much shuteye does for your working muscles
The science of sleep
The best sleep supplement: ZMA
The perfect rest day
Less than 4 hours a night: Youll reduce your stamina and endurance by 1540% found research in the European Journal of Applied Physiology and Occupational Physiology. Turn off Letterman and youll run further tomorrow. 6 hours a night: Training after too little sleep makes you exercise at a lower intensity than you realize but you feel as if its high. So your muscles are less likely to receive enough stress they need to improve. 8 hours a night: Youll be raring to go and boost your recovery hormones. Research in the Journal of Clinical Investigation found that you release growth hormone (GH) while you kip, which repairs your muscles. 10 hours a night: Youll improve your sprint time by up to 8% found researchers at Stanford University. They also found that is increases power and improves your reflexes. 12 hours a night: Now thats just plain lazy. A study in the journal Sleep found that snoozing this much will make you 25-35% more likely to be obese.
Good things often come in threes: BLT, Charlies Angels, sex drugs and rock n roll and now the best recovery ingredients for your muscles, namely: zinc, magnesium and Vitamin B6. You see, serious exercise depletes your zinc and magnesium stores because theyre used to repair the muscle, which can stifle your testosterone levels, hampering your recovery speed. Taking ZMA tops up these stores so you feel right as rain and a study in the Journal of Medicine and Science in Sports and Exercise found that taking ZMA gave American football players 2.5 times more muscle than a placebo group thanks to its ability to help them recover faster. Pop 2 pills an hour before bed and youll wake up feeling like fresher than a mint on a pillow the next day.
If training is your yang then a recuperative rest day is your yin. Getting the two of them to coexist peacefully will fast track your performance. So set you on your way heres the fine art of doing bugger all
1. Get outside. Sun is full of vitamin D that helps recovery. 2. Keep supplementing. Your body is in repair mode and needs fuel. 3. Try a new sport. Cross training helps rest tired muscles. 4. Swim. Water is restorative and proven to reduce muscle stiffness. 5. Drink antioxidants. Berries, cherries and pineapple juices a re ideal. 6. Take a nap. Youll reap untold benefits from just 20 minutes and be able to stay up later. 7. Drink up. Hydration is important even if youre not sweating. 8. Take a bath. The heat eases painful muscles. 9. Stretch. It wont reduce stiffness but will gently increase the blood flow to any aching muscles. 10. Drink tea. Its also full of restorative properties and chills out the mind.
65
Weekday Warrior
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Gym etiquette
Fitness
Gym etiquette
1. The mirror belongs to the person in front of it. Cross the mirror temporarily to get to the water fountain but dont pop your zits in it. 2. Leg exercises lead to a gaseous exchange. The gas law is: laugh, shrug your shoulders. Smile awkwardly. Do not exceed your one bomb per workout limit. 3. The right to grunt is proportional to the weight lifted. The three occasions you can growl are: 1. a lift more than your body weight 2. a max lift, close to your personal best 3. the last rep of a set. Other than that: shut up and train. 4. The person who wants your advice is the one who asks for it. 5. When you drop bodily fluids in the bedroom you wipe, same principle goes in the gym. 6. Lycra: its a privilege never a right. That goes for both you and your girlfriend. 7. If youre strong enough to lift a weight youre strong enough to put it back. Workouts are not scavenger hunts. 8. Its not surgery but dont drop the equipment its attention seeking. Loud slamming noises mean the same thing in the gym as they do everywhere else: youve done something wrong. 9. Bring your phone to the gym and you bring a world of distractions intent on disrupting not only your workout, but everyone elses. Leave it in your locker - what ever it is, it can wait. 10. Three minutes: your maximum resting time between sets and the maximum time your gym small talk should last and the time it took to read this page.
Learn unspoken laws of the gym
Cram groups of sweaty people together in small spaces there are bound to be problems. While its perfectly acceptable to sweat, grunt and make constipated faces this is no reason to forget your manners. There may be notices posted around the gym on what to do but there are some unspoken rules you should be familiar with, no matter how long youve been there. Remember the following next time youre there and youll not only get better results from your training but might make a few friends in the process.
FULL BODY WORKOUTS STUDY McLester JR., Bishop P., & Guilliams M. Comparison of 1 and 3 day per week of equal volume resistance training in experienced subjects. Med. Sci. Sports Exrc. 31(5 Supp) pp.S117 1999 WEIGHT GAIN SMOKING www.sciencedaily.com/ releases/2012/07/120710185436. htm NSCA INTERVAL TRIANING GUIDELINES www.nsca-lift.org www.livestrong.com/ article/113860-interval-trainingburn-fat/ INJURY BY SPORT 'Injuries in Recreational Adult Fitness Activities, ' The American Journal of Sports Medicine, vol. 21 (3), pp. 461-467, 1993) www.ajs.sagepub.com/ content/21/3/461
Weekday Warrior
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Weekday Warrior
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Day Number of cigarettes Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total cigarettes Number of cigarettes
16
MyW eekdrette Cha Ciga

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DESIGN Peter Falkous Publisher SpeakMagazines.com Contact: info@SpeakMagazines.com For advertising enquiries please contact Advertising@SpeakMagazines.com
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Weekday Warrior
17
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bit of extra minu Breathe deeply tes which can leave you in your day, When the cravings bored. How hit, take five are you going to big deep breaths fill because when you smoke 20 cigarettesthis time? If you smoke, you take a day then this big breaths when can equa you do the drawback. te to aroun You dont take deep you allow 5 minu d 100 minutes if breaths if youre tes not Everyone has a pet each cigarette. is the time to start. smoking so now project, if you If dont then start one. exerciser you proba youre a regular So rather devote bly already do this this spare time to but this is usually finishing that in project. While you running so you shou the gym or while may not have 3too ld do it outside of much addit these environme ional time to nts to help your brain you, can start planning begin with adapt. for those times when you will have time.
TUESDAY
EDITORIAL Editor-in-Chief 1 Ray Klerck Joseph Coyne Mark Coles Matt Lovell Maureen Hamilton
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69
Weekday Warrior
ay Weekd
or Warri
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The Truth

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Smoke and mirrors

LOSE 12KGS OF BODY FAT IN 12 WEEKS

The healthier way to be a social smoker

Gain 6kgs of muscl e in 6 week s

Your complete plan for getting lean

How to achieve the perfect body

We show you how its possible

Get 15% Stronger using food

Replenish your muscles and mind

Repair and recover

THE GPS FOR EXPLORERS.

Contents Weekday Warrior

Editor-in-Chief Ray Klerck Email Ray.Klerck@SpeakMagazines.com

Free online Magazines SpeakMagazines.com

Click here to download

Lose 12kgs of Bodyfat

Follow us on Twitter, Facebook or Google+ to receive the latest news

Speak Adventure Sports

Speak Adventure Sports

Photo Credit: RRRuslan

Intervals done right

Sleep easy workout

45-90 seconds 1:3 or 1:5 4 12 minutes 1:4

Source: Scandinavian Journal of Public Health

Fuel up your tank

Photo Credit: Heather Sorenson

3. MYTH BUSTED THE MYTH: NEVER TRAIN WHEN YOURE SORE

Source: Journal of Strength and Conditioning Research

17% - decease in muscle power after 4 weeks of doing nothing

2. MYTH: ELLIPTICAL TRAINER ARE KINDER TO YOUR KNEES

What SUP? Whats SUP?

Lovell: Are you waking up

heavy? This could decrease your testosterone if youre overtraining.

The hard yards to a hard body start here and now

GAIN 6KGS OF MUSCLE IN 6 WEEKS

No Weekend Training Plan

Workout #1: Monday

Dumb-bell bench press

Rep 2-4 2-4 1-3 2-4 2-4 1-3

es Print excersi m and bring the

Rep 2-4 2-4 1-3 2-4 2-4 1-3

Standing calf raise

Seated calf raise

No Weekend Training Plan

Swiss ball crunch

Tall Kneeling Pall of Press

Workout #2: Tuesday

Rep 4-6 4-6 4-6 4-6 5-7 5-7

No Weekend Training Plan

Dumb-bell back foot elevated split squat

Rep 6-8 6-8 7-9 6-8 6-8 7-9

No Weekend Training Plan

Incline dumb-bell bench press

Bent over Ezy-bar row

Workout #3: Wednesday

Flat bench dumb-bell press

Rep 12-15 12-15 10-12 12-15 12-15 10-12

Tempo 30X0 30X0 30X0 31X0 31X0 31X0

No Weekend Training Plan

Single arm dumb-bell row

No Weekend Training Plan

Flat bench flys

Swiss ball hamstring curl