Australian Men 39 S Fitness - December 2018

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CALIBRE.COM. AU @CALIBREAUSTRALIA
dec.
43
It’s burger
season!
70
Get that goal.
Breakthroughs
38 Chop chop!
Timbersports world
50 Make it strong
Why a coffee break
38
Making the cut.
champ Brad De Losa. can be a good idea.
20 Fitness
Chocolate can help you 40 Perfect form 52 Success
Avoid these common The incredible story
get a better muscle pump.
technique fails. behind Bulk Nutrients.
22 Nutrition
43 A better burger 54 Recovery
A small steak every day
How to build a leaner, Short on time before
is good for your heart.
healthier hand-held meal. your gym session? Try
24 Sex these foam roll fixes.
46 The experiment
Words from the best 56 Inspiration
We tried Orangetheory
online dating profiles. How Matthew Wallis
Fitness – and loved it.
26 Health lost 91kg – and changed
48 Running his life forever.
Your desk at work has You’re taught to swim.
more germs than a toilet. But who taught you
28 Mind how to run?
Why your Facebook
friends make you sad.
30 Weight loss 119 Features
The best way to start SMOOTHIE
a fat-busting day. SOLUTIONS 58 Cover model abs 79 The keto protocol
Our cover guy has just In this exclusive extract
turned 41 – and he’s fitter from his book The Keto Diet,
Game Changers than ever. Here’s how he Aussie chef and food author
does it, so you can too. Scott Gooding breaks
34 Training Plus, the nutrition plan that down what you need
Four habits of can transform your body to know about this often
successful gym-goers. in a matter of weeks. misunderstood eating plan.
36 Beat you to it 70 Be a goal getter 86 Short & sweat
How music can improve One-size-fits-all training is Dying for a workout but
your performance and over. Find your focus, set pressed for time? You can
boost endurance. your sights and get ready still make big gains in muscle
to make your next three and fitness – you just need to
months in the gym your know how to make the most
most successful ever. out of your minutes.
dec.
58
Meals that make
a cover model.
24
Aiming too high?
You’re not alone.
48
The art of
running.
The Body Book
94 Dumbbell 104 Chest to impress

complex Build a bigger, stronger
Use the simple dumbbell and wider chest to
in the smartest possible transform your torso.
way to get strong.
109 Fantastic four
96 Rise to Make these four master
the challenge moves the cornerstone
Stuck in a training rut? of your training plan,
Try one of these gym and achieve any aim.
challenges to put the
fire back in your belly. 114 Reload the guns
Try this six-move
102 Keep it simple superset to transform
Lost in the lunchtime your arms. ON THE COVER
rush? Grab one bit of
kit, retreat to a corner 119 Smoothies Gilles
and get to work. Can a drink help you
achieve your goals?
Souteyrand
109 PHOTOGR APHY: GLEN BURROWS
TRY THE
Regulars FANTASTIC
FOUR
12 Cheat sheet 14 Training diary 16 Hot shot
126 Scoreboard 129 Subscriptions
Follow the ed Check us out on Men’s Fitness is on iPad. Check

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Ed’s take
The smart man’s

cheat sheet EDITORIAL
Editor Todd Cole
todd@mensfitnessmagazine.com.au
The latest advice, wisdom, and healthy-lifestyle hacks from Men’s Fitness Associate Editor Alison Turner
to give you that extra edge. Sub Editor Cameron Murray
ART
Art Director Tania Simanowsky
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Know this Do this 7g of crushed ice per Officer, Treasurer
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Watch this Founding IFBB Chairman
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like barbecuing to their feet reporting Creed II (Nov 29) The exercise instructions and advice in this magazine are designed
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12 MEN’S FITNESS DECEMBER 2018

VITAM
B12, B IN
2 &E
1.0G CAR
PER 250M BS
LS ERVE
HIGH IN
CALCIUM
NO ADDED
SUGAR
● Training diary
1 MONTH
AWAY
December 1
Bruny Island
2 MONTHS
AWAY
January 13
Cadbury Marathon
3 MONTHS
AWAY
February 2
Cradle
Ultra Marathon Where: Claremont, Tas Mountain Run
Where: Bruny Island, Tas What: a full marathon, Where: Cradle
RUNS
What: covers 64km half-marathon, 10km, Mountain, Tas

from Dennes Point to 5km and a 1km event for What: an estimated
the Lighthouse at Cape kids under 12. It starts 82km one-day trail
Bruny. If you’re not up and finishes at the run that traverses
to the whole distance, Cadbury Factory, so Tasmania’s famous
you can split it up into you can pig out after. Cradle Mountain to Lake
a relay with mates. More info: cadbury St Clair Overland track.
More info: marathon.com.au More info: cradlemtn
brunyislandultra.com.au run.asn.au
December 15 January 19 February 23

Misty Mountain Bupa Lake Hume
MTB Marathon Challenge Tour Cycle Challenge
Where: Mount Where: Glenelg to Where: Wodonga, NSW
Warning, NSW Strathalbyn, SA What: try one of the
RIDES
What: your chance What: part of the road routes through

to ride inside a volcano! Santos Tour Down the picturesque Kiewa
This is a marathon event Under, open to non-elite Valley and nearby Lake
on an enduro-style cyclists. Tackle the same Hume or two shorter
format with a 20km route as the pro riders rides on suburban
loop track. Lots of short on a 158.7km, 102km, and parkland paths.
climbs and descents. 60km or 34.5km course. More info:
More info: More info: lakehumecycle
summerofcycling.com tourdownunder.com.au challenge.com.au
December 9 January 19 February 22-24

TRIATHLONS
2XU Triathlon Series: Nowra Triathlon Big Husky

Sandringham Festival Triathlon Festival
Where: Where: Nowra, NSW Where:
Sandringham, Vic What: set on the banks Huskisson, NSW
What: the series of the Shoalhaven, the What: along with the
provides first-timers, course is fast and flat, with ultimate distance race, the
age-groupers and elites a scenic bike leg along the program includes sprint
with high-quality, safe rich river flat country and and enticer distance
events and an exciting a return run over Nowra’s triathlons, an ocean
and fun atmosphere. famous bridge. swim and fun runs.
More info: More info: More info:
2xutriathlonseries.com.au eliteenergy.com.au eliteenergy.com.au
December 2 January 5 February 2

Bondi to Bronte The Rip Swim Noosa Summer Swim
Ocean Swim Where: Point Nepean to Where: Noosa, Qld
Where: Bondi Point Lonsdale, Vic What: this bucket
SWIMS
Beach, NSW What: a bold swim across list event includes

What: one of Sydney’s the entrance to Port Phillip a full weekend program
and Australia’s most iconic Bay. The distance is 3.2km, offering everything from
ocean swims. Starting at but the swim can feel more junior events to a 5km
Bondi Beach, swimmers like a 4-5km due to water marathon distance,
finish their journey at movements and weather where seasoned swimmers
Bronte SLSC, the world’s conditions. Train accordingly. can push their limits.
first Surf Life Saving club. More info: More info:
More info: ripswim.com.au oceanfit.com.au
bonditobronte.com.au
December 2 January 25-28 February 16
East Gippsland Alpine Quest Maximum Adventure
ADVENTURE
Adventure Challenge Where: Falls Creek, Vic Race Series

Where: East Gippsland, Vic What: the course Where:
What: this O-Duathlon consists of kayaking, Lake Macquarie, NSW
is an exciting combination mountain biking and What: the Maximum
of navigation-based trekking legs with some Adventure Race Series
running and mountain additional challenges. is designed to offer the
biking on dedicated Teams of four will navigate perfect introduction to
single tracks through their way through the exhilarating sport
amazing native bushland. wilderness using only of adventure racing.
More info: eastgipps a map and compass. More info:
landchallenge.com.au More info: maxadventure
alpinequest.com.au race.com.au
Got an event in your state that MF readers can train for in 2019? Email details to alison@mensfitnessmagazine.com.au with a couple of good action photos.

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in countries across the globe (though not yet in
Australia). Here, competitors take on the Red Bull
400 in Zakopane, Poland on August 18, 2018.

DECEMBER 2018
MEN’S FITNESS
17
Photographer: Piotr Staron/Red Bull Content Pool
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Hard-hitting news from the cutting edge of modern researc
Breakthroughs
Some
Bad sobering
news as we
booze head into the

silly season:
news even light drinking increases

risk of death, says research
RISKS OUTWEIGH from Washington University,
THE BENEFITS, US. Analysing data from
STUDY FINDS. more than 400,000 people,
the researchers found
that one to two drinks
or more four times per
week increases the risk
of premature death by 20
percent, compared with
three times a week or less.
“It used to seem like having
one or two drinks a day was
no big deal, and there have
even been some studies
suggesting it can improve
health,” says study author
Dr Sarah Hartz. “But now we
know that even the lightest
daily drinkers have an
increased mortality risk.”
Although some earlier
studies have linked light
drinking to improvements
The party’s over in heart health, Dr Hartz
Even occasional
drinking is bad says this study shows
for you, which is that those potential gains
so depressing it
makes us need are outweighed by other
a drink. risks. Her team found that,
although in some cases
drinking alcohol may
reduce risk of heart-related
problems, daily drinking
increased cancer risk and,
as a result, mortality risk.
The new study comes
on the heels of research
published in The Lancet,
which reviewed data from
more than 700 studies
around the world and
concluded that the safest
level of drinking is none at all.
SD
EEPC
TE M B E
ER 2 0 1 8
7 MEN’S FITNESS 19
FitnessBreakthroughs
LESS IS MORE
Study subjects who did
Jump to it plyometrics once or

twice a week increased
their 20m sprint time
and maximal strength
more than those who
In the pursuit of gaining did four sessions.
muscular size and
strength, most people
fixate on lifting weights. And
that’s why most people fail to
achieve their muscle mass and
raw power potential. Including
body-weight plyometric moves
– such as box jumps or clap
push-ups – in your training
is a highly effective way to
increase both muscular size
and power output, according to
a study published in the Journal
of Strength and Conditioning
Research. And the best bit
(apart from not needing any
kit) is that subjects who did
plyometrics just once a week
saw greater improvements than
Captio here
those who did four sessions.
Choc up your pump
■ We’ve been
enthusiastically
inImmunology
says that cocoa
TOTAL
RECALL
5% The possible
Make it fast
■ A few minutes of
high-intensity interval
increase in your
munching on dark polyphenols also training (HIT) may be
Can’t remember vertical jump
chocolate for years promote the release height after as effective as much
after reading a study of nitric oxide, which where you left your longer sessions in
a cup of coffee,
that claimed the should help you get car keys? Take spurring beneficial
according to
polyphenols in cocoa a better muscle pump off for a quick jog improvements
a new study in
can help to protect when you’re lifting around the block. the Journal of in mitochondrial
your heart and weights. And chasing Researchers at Strength and function, says research
reduce post-exercise a pump isn’t a vanity the University of Conditioning from the American
inflammation. Now thing: another recent California, Irvine, Research. Physiological Society.
there’s a reason to study found that the US, and Japan’s Mitochondria, the
snaffle a cheeky process of engorging University of Tsukuba energy centres of cells,
square before the your muscles with have found that even are essential for good
gym too, because blood can help to very light workouts health. Previous minutes of HIIT
a report in the enhance muscle can increase the research has found exercise produced
journal Frontiers protein synthesis. connectivity that exercise creates similar mitochondrial
between parts of the new mitochondria and responses compared
Get brain responsible for improves the function to a longer moderate-
ahead memory formation of existing ones. intensity activity.
with and storage. “Even
choc.
Altered mitochondrial “A total of only two
short walking function in response minutes of sprint
breaks throughout to a single session of interval exercise
the day may have exercise generates was sufficient to elicit
considerable signals that may lead similar responses
effects on improving to beneficial changes as 30 minutes of
memory and in cells, lowering continuous moderate-
cognition,” says the risk for chronic intensity aerobic
study co-leader disease. Researchers exercise,” the
Dr Michael Yassa. found that fewer researchers wrote.

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Nutrition
Breakthroughs
A bit fishy
Omega-3 fats have garnered
an excellent reputation as being
good for you, especially with
regard to heart health, but a new piece
of research has called the reputation of
omega-3 supplements into question.
A Cochrane systematic review
Eat oily fish, which is
combining the results of 79 randomised
rich in nutrients that are
trials has found that taking omega-3
scarce in other foods –
supplements like fish oil has little or
selenium, iodine, calcium
no effect on cardiovascular health.
and vitamin D.
Cochrane reviews really are the gold
standard for research into important
health questions like this, so this is one
bit of health news to take note of. “We
found that omega-3 probably makes
little or no difference to coronary heart
events and arrhythmia,” says Cochrane
lead author Dr Lee Hooper of the
University of East Anglia, UK. A better
bet? Eat a healthy diet that includes oily
fish, which is rich in nutrients that are
scarce in other foods – selenium, iodine,
calcium and vitamin D.
Steak your claim WHOLE Reasons to drink organic milk

LOTTA LOVE
■ Want an excuse to high-protein foods ■ Organic milk contains, on average, 56

eat more meat? You’re such as steak and percent higher levels of essential fatty acids
All wholegrains than regular milk, according to research in
in luck. A small steak fish had lower blood
can prevent type the British Journal of Nutrition. Essential fatty
every day is as good pressure and healthy
2 diabetes, says a acids are those that can’t be made in sufficient
for your heart as arteries – two key
study from Sweden. quantities by the body and must be consumed
stopping smoking, indicators of heart
Most studies on via diet. The meta-analysis looked at 196
reducing salt intake disease risk. Another
wholegrains and studies and found that ALA, EPA and DHA
or increasing physical study that is making
diabetes have been were all more prevalent in the organic milk.
activity thanks to its us happy has found
done in the US, where
levels of protein, which that eating cheese
people mostly get
is used to repair cells, (in moderation and as ALA suggest it can reduce
their grains from
tissue and muscle, part of a balanced diet) Alpha-linoleic acid the symptoms of
wheat. This study
a study published in is also good for your (ALA) has been depression. It’s found
looked at other grains,
the Journal of Nutrition heart and can reduce shown to reduce in oily fish such as
and found it made no
found. People who your chance of kicking heart attack risk and salmon, sardines
difference which type
followed a diet rich in the bucket too early. neurological decline. and mackerel, as
of wholegrain product
people ate – rye Other good sources well as organic milk.
bread, oatmeal and include seed oils.
muesli, for example, DHA
all offer the same EPA Like the other
protection against Eicosa- essential fatty acids,
diabetes. What’s pen- docosahexaenoic
more important is taenoic acid (DHA) is needed
how much wholegrain acid (EPA) for a healthy heart
people eat, with the has also been and circulation and
highest wholegrain shown to protects against
consumption linked to reduce heart deadly heart disease.
the lowest likelihood attack risk, Again, oily fish is
of type 2 diabetes. Dear dairy. and there is another good source.
evidence to
Browse the complete range at bulknutrients.com.au
Sex Breakthroughs
A league of
your own
No matter how good your online
dating profile is, chances are
you’re looking for someone
better than you. A study from the Uni of
Michigan, US, has found most people
contact potential suitors who are 25
percent more attractive than they
are. And because most users send the
majority of messages “up” the dating NO! YES!
hierarchy – to people out of their league
– a lot of messages go unanswered.
“A common complaint when people use
online dating websites is they feel they
never get any replies,” says study author
Elizabeth Bruch. “But even though the Most users of
response rate is low, our analysis shows dating apps go
that 21 percent of people who engage for people who
in this aspirational behaviour do get are clearly out
replies from a mate who’s out of their of their league.
league, so perseverance pays off.”
Pimp your profile Break-up breakdown

BUSINESS
■ Want to spruce up your online dating profile? TIME
Check out the results of a survey by dating app
Badoo, which revealed the top 10 words that are
featured in its most successful dating profiles. People who plan
ahead are more
Top 10 words for Top 10 words for likely to be sexually
women’s profiles men’s profiles satisfied. A German
study found that
01 Love 01 Six foot
conscientious people Love
02 Drink 02 Family at first
benefited from higher
03 Music 03 Dogs fight.
sexual fulfilment,
04 LOL 04 Dinner
with women with
05 Gym 05 Beard
highly conscientious
06 Coffee 06 Travel
partners proving ■ On-again, off-again much time into the
07 Blue Eyes 07 Music
the most satisfied. relationships might be relationship to leave.
08 :) 08 Relationship
Conscientious toxic for your mental But researchers say
09 Beer 09 Gym
partners may be health. So says a study people should get back
10 Foodie 10 Car
more likely to put the from the University together for dedication,
effort into satisfying of Missouri, US, which not obligation. “People
their partner. And found that an increase who regularly break
conscientious in breaking up and up and get back
people tend to have reuniting was actually together need to ‘look
longer, more fulfilling associated with under the hood’ of
relationships – and depression and anxiety. their relationship to
hence a better sex life Partners break up and determine what’s going
– than more unreliable reunite for a number on,” says study author
types. The study of reasons – someone Kale Monk. “If partners
authors also suggest might stay for financial are honest, they can
that planning ahead reasons or partners take steps to maintain
can also improve might stay together relationships or safely
communication in because they feel end them. This is vital
the relationship. they’ve invested too for their wellbeing.”

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Health Breakthroughs
Germ
warfare
We don’t mean
to bug ya, but UK
research says
your desk at work could
contain up to 400 times
more germs than a toilet
seat. Common bugs
include Helicobacter pylori,
Staphylococcus aureus,
E-coli and Pseudomonas
aeruginosa, all of which
could put a big dent in your
sick leave. Other research
from the US has found
that men have three to
four times the number of
bacteria in, on and around
AVERAGE AVERAGE AVERAGE AVERAGE AVERAGE
WORK PHONE OFFICE CHAIR DESK SURFACE KEYBOARD MOUSE their desks, phones,
computers, keyboards
25,127 21,000 20,961 3295 1676 and drawers than women.
germs germs germs germs germs
PER SQUARE PER SQUARE PER SQUARE PER SQUARE PER SQUARE So maybe it’s time you
INCH INCH INCH INCH INCH whipped out that bottle
of antibacterial spray and
did a little housekeeping.
Do you have FOFO? A KICK IN A real drinking problem

THE GUTS
■ Fear of finding would struggle ■ Despite the fact that Lose your
out (FOFO) could to cope with the we’re surrounded by
bottle.
be keeping you knowledge of a life- taps, bottled water is
away from your threatening illness A study from UNSW’s
Centre for Big Data the fastest-growing
GP’s waiting room. and that people beverage market
According to global who don’t want to Research in Health
has found that in the world. But
biopharmaceutical be pressured into new research by
company AbbVie making lifestyle current rates of
smoking, overweight US non-profit Orb
and think tank changes are Media shows that
2020health, FOFO avoiding seeing and obesity and
excessive alcohol a single bottle can
is one of the main their doctor. be full of microscopic
reasons people are While visiting consumption could
lead to 45,000 cases plastic particles.
delaying or avoiding your GP can be a tad Tests on 11 popular
seeing their doctor. nerve-wracking, the of bowel cancer over
the next 10 years. brands from nine
FOFO is also more fact remains that – countries on five
likely to affect people if found and treated The researchers
found that 11 percent continents found
who already have early – many serious contamination
unhealthy lifestyles illnesses can have of the future bowel
Just a little cancer burden can be with plastic debris
– smokers, heavy good outcomes. prick... including nylon,
attributed to having of even smaller
drinkers and the So if you do polypropylene
ever smoked and four particles that
overweight or obese. have a touch and polyethylene
percent to current researchers said were
The research also of the FOFOs, terephthalate (PET).
smoking. Overweight also likely plastic.
found that men were ask yourself For plastic particles
or obesity was The global average
more likely to put up which you in the 0.10 millimetre
responsible for for these particles
with symptoms of would prefer: size range, tests
11 percent of cases was 314.6 per litre.
ill health for longer potential bad revealed a global
and excessive While some bottles
before seeking news now average of 10.4 plastic
alcohol consumption had basically zero
medical advice, that or definite particles per litre. The
contributed 6 percent plastic, one contained
FOFO is more likely worse tests also showed a
of the burden. more than 10,000
among people who news later? much greater number particles per litre.

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Mind Breakthroughs
I’m thinking
Born to sloth marathon.
Game of
Thrones
marathon.
You know that internal struggle
between staying on the lounge
and going to the gym? Research
from Canada suggests the human brain
may be wired to prefer lying around. The
study looked at the “exercise paradox” –
we need to be more active, but statistics
show we’re becoming less so. Results
showed the brain has to work harder
to avoid sedentary behaviour than
it does to move towards active
behaviour. “These results suggest our
brain is innately attracted to sedentary
behaviour,” says researcher Matthieu
Boisgontier. It makes sense: our ancient
ancestors needed to conserve energy
so that they could be more efficient at
searching for food and avoiding angry
woolly mammoths. While Uber Eats and
extinction, respectively, have solved
those problems for us, it seems our
brains have not yet evolved to catch up.
Face(book) facts
Foody blues
ALL IN THE
■ Your Facebook intelligent thought MIND... ■ “Hangry”. It’s not researchers now want
friends are making – making you just a made-up word. to explore whether
you sad and stupid. more susceptible Researchers from the chronic, long-term
Scientists have
So says research to advertising posts University of Guelph, hypoglycaemia
scanned the brains
in Social Science that are conveniently Canada, have revealed is a risk factor
of die-hard soccer
Computer Review, slotted into your that the sudden drop in for developing
fans to find out why
which found that news feed. Previous glucose we experience depression-like
supporters of rival
when you see your FB research has already when we’re hungry behaviours. While
teams often have
friends doing things found that social really can impact missing one meal
very different views
you’re excluded exclusion leads to our mood. “We found may make you
on the same match.
from, no matter how consequences like evidence that a change “hangry”, these
They mapped the brain
innocently, it makes reduced complex in glucose level can findings suggest
activity of Manchester
you feel negative cognitive thought, have a lasting effect on your mood could
United and Chelsea
emotions. The study and this study mood,” says Professor be impacted long-
fans while they
found that these confirms that online Francesco Leri, who term if meal-skipping
watched their sides
negative emotions social exclusion lead the study. “I was becomes a habit.
in action against one
can actually inhibit has a similar effect. sceptical when people
another. While fans Rage against
would tell me that
of rival teams see the the canteen.
they get grouchy
same match in a visual
if they don’t eat,
sense, results showed
but now I believe it.
clear differences
Hypoglycaemia is a
between the groups
strong physiological
in the activity of
and psychological
higher regions of
stressor.” The
the brain involved in
cognition, indicating
that the same sensory “Hypoglycaemia is
information was a strong physiological
interpreted and and psychological
evaluated differently.
stressor.”

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Weight loss
Breakthroughs
Milk it
If your morning routine consists
of repeatedly hitting the snooze
button so that breakfast is
always Macca’s or a high-sugar muesli
bar, do yourself a favour: get up two
minutes earlier to make yourself a shake
– with milk, not water – to enable your
body to shift fat faster. In a new study,
people who consumed a high-protein
breakfast that included milk had more
stable blood sugar levels and reduced
feelings of hunger during the rest of
the morning than those who were given
a high-carb breakfast, according to the
Journal of Dairy Science. The addition
of protein helps slow the digestion of Egging you on
If you do have time in
carbs, resulting in a more stable release the morning to make
of energy to keep blood sugar levels breakfast, opt for
eggs. People who eat
from spiking and then crashing, which eggs for breakfast
results in more carb cravings. Add a 30g consume 18% fewer
calories over the rest
scoop of protein powder to 300ml of of the day than those
who have a high-carb
skim milk, add ice and a handful of your brekkie, according
favourite fruits and veg, and whizz it up to the Nutrition
Research journal.
to start your day the best possible way.
3 moves for a 15-minute fat-loss blast ADD Picture this

HEAT TO
BURN
FAT ■ Overweight and continued to
■ Having a kit-free measure the
people who used lose weight after
go-to means you can consistency of your
a new motivational the intervention
lose fat anywhere, any tuck height – and
Chilli has long been intervention called had finished.
time. Trainer Anthony push your limits!”
thought to aid Functional Imagery FIT cleverly uses
Bingham has you
fat loss because Training (FIT) lost multisensory imagery
covered: do each 3 ) Jump squat
the heat – from a an average of five to explore a person’s
move for 30 seconds, “For an added test,
compound called times more weight need or motivation
rest for a minute, and alternate between
capsaicin - boosts than those using for change and their
repeat five times to narrow and wide
your metabolism. But talking therapy alone. reasons for wanting
get a full-body fat- stance, to a depth of
new research from This is according change, and it teaches
loss workout in less 90°,” says Bingham.
the Uni of Adelaide to a new study from people how to elicit
than 15 minutes. “Explode out of
has found another the University of and then practise
each squat with
reason. Certain Plymouth, UK, and the motivational imagery
1 ) Plank pike feet off the floor.”
compounds in chillies Queensland University themselves. Everyday
“Get into a plank
activate receptors in of Technology. Users behaviours are used to
resting on your
the gut that increase of FIT also lost 4.3cm cue imagery practice
forearms. Lower your
feelings of fullness – more around their until it becomes
hips to the floor, then
before you’ve had a waist in six months – a cognitive habit.
crunch your abs to
chance to devour that
move your hips as
entire plate of cheesy
high as possible in
nachos. It seems
a pike position.”
adding chilli to meals
can help you avoid
2 ) Tuck burpee
the overeating that
“Go chest to floor.
leads to greater body-
On the jump section,
fat storage – so if
drive your knees up
you want to get lean,
in a tucking motion. Waist
try spicing things
Use your hands to disposal
up in the kitchen. system.

Plant-based meals made easy
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Head to vegiedelights.com.au for more delicious recipe ideas and info on where
h to
t find
fi d our products.
d t
EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU
GameChangers
Snackhack T
There’s just
something
about a luridly
WE DELVE ELBOW DEEP INTO THE orange “cheese-
flavoured” snack that really
CHIP PACKET TO FIND OUT WHAT
gets your juices flowing.
YOUR FAVE CHEESY SNACKS But why do they taste so
ARE REALLY MADE OF. good? It’s not because
they’re made of cheese,
that’s for sure.
Take Doritos - the
regular, “plain” corn chips’
ingredients are dead
simple: corn, vegetable
oil and salt. That’s three.
But cop a squizz at the
ingredient list of cheese-
flavoured Doritos and
you’ll see more than 20
ingredients listed. The
remaining ingredients
have all been added solely
to create that tounge-
tinglingly more-ish “cheese”
flavour and vivid hue that
stains your fingers like
you’ve got a pack-a-day
habit. And none of them
are cheese, either (unless
you count “cheese powder”
as a dairy food. Among
ingredients on the list –
which is mostly made
up of “powders” and
numbers – is Flavour
Enhancer 621. That’s
MSG for the uninitiated.
And MSG has been
linked to everything
from headaches and
heart palpitations to
obesity. The list
also contains
colour 110, also
known as Sunset
Yellow FCF – a petroleum-
derived orange dye that’s
been banned in some
European countries.
Still hankering after a
cheesy snack? Stick with
chips that have the fewest
ingredients, or at least
contain ingredients that
you recognise. Or, you
know, eat some cheese.
DECEMBER 2018 MEN’S FITNESS 33

● Game Changers Training
Four habits
of successful
gym-goers
What unites people who get results? These four
training habits, according to personal trainer
and performance nutritionist Ashton Turner.
Meet the expert
Ashton Turner is the co-founder

of Evolve 353 gym in London, UK.
He has worked with clients across
multiple training disciplines
including kettlebells, Olympic
lifting, strength and
conditioning and Pilates.
1 2
Maintaining consistency Focusing on goals
WHY HOW WHY HOW

Yes, the advice that “In my view, this is number one for getting If you don’t know “Without goals, it’s easy to lose motivation and
will give you the most results,” says Turner. “Even the best program where you’re trying sight of where you’re heading,” says Turner.
exciting results is one in the word won’t work if you only do it now to get to, how on earth “Break your long-term goals down into smaller,
of the most boring. and again. Keeping consistent with both your would you expect achievable goals. For example, if you have 10kg
Consistency is, training and nutrition is a surefire way to get to get there? Having to lose, focus only on what it takes to lose 1kg at
appropriately enough, success in the gym. This doesn’t mean you a clear goal will give a time. Tick off each single kilo until all 10kg
the thing that most need to train seven days a week, but I can assure you a clear focus have been lost. It’s no secret that every successful
good trainers will you that consistency is the number one habit and a measurable person in life sets daily goals and this should be
tell you is the most for success and is way more important than target to aim for. no different with your health. You’ll also find
important gym habit. what deadlift variation you’re doing today.” hitting these small goals continually motivates
you to keep on progressing.”

“Without goals, it’s
easy to lose motivation
and sight of where
you’re heading.”
3 4
Nailing a plan Finding balance
WHY HOW WHY HOW

Once you’ve identified “Hitting the gym with no idea of what to do is a We’re not talking about “Balance means prioritising rest and recovery
your goal, a plan is surefire way to get nothing out of it,” says Turner. your ability to stay as much as you do working hard,” says Turner.
your step-by-step “Having a plan means you get the most out of upright while standing “It means keeping foods in your diet you enjoy,
guide to achieving your time. It also means you’re better prepared on a Bosu ball. Balance while not ruining your diet, to help you stay on
your aims. Without to deal with changes if, say, you can’t squat is about making sure track. It means making sure your training is
one, you’re unlikely because someone is already in the squat rack. that you develop a balancing out opposing body parts and planes
to achieve anything Planning also lets you make sure your sessions good all-round level of movement. All these things will help you
really significant. are geared towards hitting your goals. If you of health and fitness ensure your training, diet and life stay enjoyable
want to lose body fat and all you do is biceps and don’t make undue – which makes it easier to stick with your diet
curls, your program isn’t right. Also, having life sacrifices along or keep training hard. And it means it’s much
a sound plan means you won’t need hours in the way. easier to be consistent, which just happens to
the gym to get the most out of your sessions.” be the number one thing for getting results!”
D EJ C
AENM
UBAE
RRY 2018
● Game Changers Music UP TEMPO
A study in the
Scandinavian Journal
of Medicine & Science
in Sports found that
people trained harder
when listening to
faster music.
POWER UP
Listening to
motivational music
improves energy
efficiency and
reduces perceived
exertion, leading
to increased
work output.
NOT FEELING IT TODAY?

Music can help you get moving. A study in Brain
& Cognition found that “high groove” music gets
your brain excited, making you want to move more.
A B
Beat
youtoit
Music has the power to get you
moving harder and faster. Harness
this power to smash your workouts
for greater gains.
120-140
15
%
80-90
Music can boost

your endurance
by up to 15
SWEET SPOT
percent. In fact,
Faster music does help
you to work harder, but one of the world’s
not too fast. The “sweet leading experts
spot” in terms of tempo on music and
is between 120 and 140 exercise, Dr Costas
beats per minute.
When warming up or GIDDY UP NO PAIN STEADY AS YOU GO Karageorghis,
cooling down, choose Use music to gee yourself up Music can divert your attention If you’re heading out for a long has called music
before a workout or race. A study from pain or fatigue, helping run, you can use music to help
songs that mirror a “type of legal
a slower heart rate – in the Journal of Sport & Exercise you to push through mental you maintain a steady pace,
Psychology found the right music barriers, says research in reduce missteps and decrease performance-
about 80-90 beats per
can increase your state of arousal. The Sport Journal. overall energy expenditure. enhancing drug”.
minute works best.
ct, tough and powerfu l, the EX Series delivers
Compa
ater
the most fun you can have on the w
● Game Changers Sports
A cut
above
How Stihl Timbersports
international champion
Brad De Losa stays in shape.
When it or burping the events at local who could fell a tree an international
W comes
to manly
alphabet. Many
of us would have
agricultural
shows, marvelling
fastest. Since then
the sport has grown
extreme sports
competition series
activities, fond childhood at the speed and in popularity – which sees the
swinging an axe is memories of amazing strength here and around world’s best athletes
right up there with watching the of singlet-wearing, the world – and even compete against
scratching yourself woodchopping axe-wielding blokes has its own world each other – and
with bulging arm championships. the clock – across
muscles who Stihl Timbersports, disciplines based
demolished huge founded in 1985, is on traditional
logs in a matter
of minutes.
The original
“extreme sport”, Base strength exercises
woodchopping has
a long and proud
SQUATS BENCH PRESS
history in Australia
■ 3 x sets of 8 reps (PARTIAL INCLINE)
– it’s believed that
■ 3 x sets of 8 reps
the first Aussie DEADLIFTS
woodchopping ■ 3 x sets SEATED PULLEY ROWS
competition was ■ 1x 8 reps ■ 3 x sets
held in Tasmania ■ 1 x7 reps ■ 1 x 10 reps
in 1870 between ■ 1x 6 reps ■ 1 x 9 reps
a local vet and a ■ 1 x 8 reps
visiting Victorian,
as a result of
a £25 bet over
De Losa in action.
In 2015, De Losa set a new world record
by cutting through four tree trunks with
an axe and saw in less than 58 seconds.
logging skills. many diferent

Australians have muscle groups.
enjoyed continued “For muscle
success in the preparation and to
international protect myself from
contest, and none injury, I ensure that
more so than I do a light warm-up
four-time world title and stretching prior
winner, 39-year-old to each competition,”
fitter Brad De Losa De Losa explains.
from Lithgow, NSW. “Preparing my body
De Losa won his through my training
first woodchopping also helps protect
competition when me from injury in
he was just 16, and competition. And
in 2015 he set a new regular massage Light weight cardio circuit
world record by therapy and
cutting through four physiotherapy
STANDING CABLEPULLEYTWISTS
tree trunks with an plays a big part
SHOULDERPRESS ■ 1x16reps
axe and saw in less in recovery.”
■ 1x15reps CHIN-UPS
than 58 seconds. We’ve included his
UPRIGHTROWS (WIDEGRIP)
How does someone training program
■ 1x15reps ■ 1x10reps
build that kind of (below left and right).
(30secondrest) (30secondrest)
power? By caning Along with this
it at the gym. program, De Losa STANDING CABLEPULLEYTWISTS
also swims three SHOULDERPRESS ■ 1x14reps
For the chop times a week, ■ 1x12reps CHIN-UPS
combining sprints UPRIGHTROWS (CLOSEGRIP)
De Losa follows and recovery ■ 1x12reps ■ 1x10reps
a fitness regimen sessions, and (30secondrest)
that targets the practises each (You can drop rest
whole body, as the Timbersports SLAMBALLS
time and add reps
six Timbersports discipline three ■ 20reps
to slam balls)
disciplines use times a week. (30secondrest)
The six disciplines of Stihl Timbersports
Hot saw Single buck Stock saw Standing block chop Underhand chop Springboard chop
■ For this discipline, the ■ The single buck is ■ In the stock saw, ■ For the standing block, ■ Standing on a ■ The athletes cut two
ultimate power saws a massive two-metre- athletes use the Stihl the felling of a tree with horizontal log, the pockets in a vertical log
are called into action. long one-man saw. MS 661 C-M Magnum an axe is simulated. athletes cut with an axe 2.7m high. With the help
Hot saws are custom With this, the athletes Chainsaw. Athletes A vertical log with a through a 32cm piece of the springboard, they
chainsaws powered cut off a complete disc must cut two discs, diameter of 30cm has to of wood. The log has to climb to the top and cut
by “full race spec” from a 46cm log. The called cookies, from be cut through from both be worked from both through a 27cm diameter
motorbike or jet ski perfect mix of rhythm a 40cm diameter log, sides. This discipline sides. Nerves of steel log from both sides. Top
engines. Athletes have and strength is the within a 10cm mark. calls for both power and are needed as the axe athletes will aim to cut
a space of only 15cm key to success. Top competitors can precision. Top athletes impacts just centimetres their pockets in four to
to cut three complete perform one downward will aim for eight to 10 from the athletes’ feet. six hits and then cut the
discs from a 46cm log. and one upward cut in hits in the front and then Top athletes will aim for log off with 10-12 hits in
Strength and timing are less than 7 seconds. eight or less in the back in 10-12 hits in the front the front and then four or
needed to handle these a time of 12-20 seconds. and then 10 or less in less in the back in a total
awesome machines. the back in a time of time of 40-60 seconds.
12-20 seconds.

● Game Changers Technique
Perfect form
Avoid these common technique fails to nail
the most popular gym moves.
Flaring your elbows

puts unnecessary
stress on your joints.
Push-up Dumbbell lateral raise Dumbbell biceps curl Chin-up
M I S TA K E M I S TA K E M I S TA K E M I S TA K E
Flaring your elbows out to the sides Not engaging the muscles Swinging the weights Doing half reps and chasing numbers
FIX FIX FIX FIX
If you flare your elbows, you’re A lot of people will cheat by If you swing the dumbbells, you’re Instead of being fixated on numbers,
putting unnecessary stress on “shrugging” the weights up using momentum to lift rather get fixated on form. A proper chin-up
your joints. Perform push-ups using their traps. Resist the urge than your muscles. Correct that means getting your chin over the
correctly by keeping your elbows to do that by not raising your by fixing your elbows to your bar at the top, and then lowering
tucked in to your sides as you shoulder blades during the sides and keeping your upper until your arms are straight.
lower your chest towards the floor. rep – instead focus on the delts. arms still throughout the rep.

● Game Changers Get lean
TOP TIP 1
GET SAUCY
But not with sugary tomato
sauce. Try a spicy hit with
Sriracha, or make your own
Build
tomato salsa with chopped
tomatoes, chilli, garlic,
onion and coriander.
a better
burger
It’s barbecue season – time to
embrace the burger in all its glory.
TOP TIP 2
SIZZLE IT
Only cook your patties on
a very hot grill, hotplate or
barbecue. This will mean
less cooking time, and
therefore a juicier burger.
TOP TIP 3
NICE BUNS
Spread a very thin layer
of butter, or spritz a little
olive oil spray on the cut
sides of the bun before you
pop them under the grill
for an added crunch.

● Game Changers Get lean
DIY PATTIES
■ Get all your ingredients

together. You’ll need 750g
mince, an egg, a chopped onion,
some Worcestershire and/or
Tabasco sauce and – if you want
– a cup of bread crumbs. It’ll
make the patty more tender.
Men and Meat your match leanest of all is roo, at 103 ■ Mix those buggers all together
D burgers have
long enjoyed So how do you make a
calories and only 1.3g fat
per 100g. It’s also highest
– go on, get your hands in there
and squoosh that mix around
a passionate healthy burger? If you in protein – 100g has 22.1g until it’s all nicely combined.
love affair, but this start with the right patty, protein; even more than Don’t be shy about it – you’re
romance has often been you’re halfway there. If lean beef mince which a man, you’re supposed to be
tarred by the brush of you want a beef burger, has 21g protein per 100g. good with your hands. Plus,
naysaying do-gooders. stick with lean – 100g of it’s fun to play with your food.
“Burgers are bad for you,” lean beef mince equals For sizzle
they say, shaking their 146 calories and 6.8g fat,
bony fingers. “Burgers while regular hamburger How you cook your
will make you fat.” mince, equals 216 calories patty is also important. 3
We’re here to prove and 12.1g fat per 100g. Pork Don’t fry it – this will
those bun-bashing mince is tasty, but a 100g make the meat soak
bleeding hearts wrong. serve is higher in calories up fat. Instead, grill or
A burger can be good for (173) and fat (10.6g). Lamb barbecue it – this makes
you. A burger can even (144 cals, 6.9g fat per 100g) the fat drip off instead.
be great for you. So let and turkey (155 calories, You can also shorten
us go forth – wielding our 9.4g fat per 100g) mince your cooking time with ■ Still using those manly hands
spatulas and with egg are other good options. grilling, which means of yours, shape the mince mix
yolk running down our Leaner still is chicken you maintain more into six patties. You’ll want them
chins – and reclaim our mince at 135 calories and nutrients, more moisture to be about 10 centimetres in
and more flavour. diameter and 1.5 centimetres
favourite hand-held meal. 6g fat per 100g. But the
thick – if you’ re unsure, use
a half-cup measurer to get the
M F S TAT S right amount for each one.
THE BAD BURGER Avoid these at all costs.
BIG MAC WHOPPER TAKEAWAY ■ Place patties on a tray lined

• 493 calories • 706 calories • 529 calories with greaseproof paper. Cover
• 26.9g fat • 40.2g fat • 23.2g fat with cling wrap and bung ’em in
the fridge for 30 minutes. Doing
• 35.3g carbs • 48.5g carbs • 59.2g carbs
this will help the patties hold
• 25.2g protein • 35.1g protein • 19.8g protein together when you cook them,
• 0g fibre • 0g fibre • 2.5g fibre plus the flavours in the patties
will intermingle and deepen.

MF TOP TIPS
THE GOOD BURGER For a burger that tastes amazing and also provides a hefty whack of protein, vitamins and minerals, try turkey.
17.5
Grams of protein in
one 100g serve of
turkey mince.
THE BUN THE PATTIE THE VEG THE CHEESE THE CONDIMENTS
Steer clear of flabby white Try Ingham’s turkey mince Dare to step beyond that One 20g slice of cheddar One tablespoon of tomato
buns – one will net you 251 to make your pattie – soggy slice of tomato. will cost you 84 cals and sauce has 16 cals, while
calories and not even two turkey is super lean, and Beetroot is a mega source 6.9g fat. Instead, opt for the same amount of
grams of fibre. A better provides vitamins B6 and of antioxidants. Mushies low-fat feta, which has barbecue has 50. For the
choice is wholegrain – a B12, selenium, choline and are a great source of B only 48 cals and 2.9g fat moisture and flavour hit,
brown roll has more than zinc. It’s also a source of vitamins. Capsicum has per 20g. Even better, go for mustard or Sriracha.
double the fibre and 50 tryptophan, which may carotenoids. Carrot packs try Philadelphia light They’re stronger in flavour,
fewer calories. To cut cals help to support healthy a mega-dose of vitamin A spreadable cream cheese so you’ll need less, plus
and carbs, scoop out the serotonin levels in your and baby spinach – 20g nets you only 36 cals they’re also lower in
insides of your bun. brain. One happy gobble. has vitamin K. and 2.7g fat. calories and sugar.

● Game Changers The experiment
Burn
for you
Orangetheory – try it once
and you’ll be hooked.
Fast-paced and fun, Orangetheory will

show you how hard you can really push.
One of the great things about fitness trackers is that you can Aim high 500–1000 extra
review your workout afterwards to see how hard you trained.
O But what if you could see your progress as you were training? Your goal should be
to stay in the Orange
calories burned.
“An Orangetheory
This idea is what made us crazy keen to try Orangetheory Fitness workout also results
(or Red) zone for in a big improvement
– a one-hour, full-body workout where your realtime results are displayed on a minimum of 12 in your VO2 max,”
large screens in the studio for everyone – but most importantly, you – to see. minutes during the Long says. “The higher
workout to reach your your VO2 max, the
“afterburn”. Getting more calories you can
into those zones burn during exercise
How does it work? burns more calories and co-founder If done properly, produces the “EPOC and through the rest
post-workout than David Long. “These workouts can efect”, Long explains. of your day.”
Orangetheory Fitness traditional exercise, are individually “EPOC occurs when It’s full-on, but
is a heart rate-based, which made it the calculated for each
increase your our bodies require because intervals are
high-intensity interval perfect Friday Orangetheory metabolic rate excess oxygen after short, it’s easy to push
training fitness class afternoon workout member before for 24–36 hours a workout in order yourself hard during
comprised of both for the MF team class, based on their after you stop. to return ourselves the all-out phases,
cardio and strength before we headed gender and age.” to our normal knowing a base period
training. You wear of for the weekend. These heart physiologic steady is coming. And when
a heart rate monitor “During a workout, rates are achieved state,” he says. you see your profile
(which is supplied) members focus on throughout the If done properly, on the screen move
strapped to your chest, working in three session by cardio workouts can from green to orange
and this tracks your key heart rate zones; training on the increase your to red, the feeling is
progress throughout Green, Orange treadmill with metabolic rate for incredible. Head to
the class. Heart rate- and Red,” explains intervals of base, 24–36 hours after orangetheoryfitness.
based interval training Orangetheory CEO push and all-out you stop – totalling com.au to find a gym
speeds, combined anywhere from near you.
with a range of
strength exercises.
Every class and every IN THE ZONE
workout is diferent, Key zones in Orangetheory.
which means you’ll
never get bored, and
since you’re basically
competing against
yourself as you watch 71- 8 3 8 4 - 91 92-100
your heart rate on P E RC E NT OF PERCENT O F PERCENT OF
the screen, you’ll YOU R MA X I MU M YO UR MA XIMUM YOUR MA XIMUM
always be motivated H E A RT R AT E H E A RT R AT E H E A RT R AT E
to push yourself as Base pace. You don’t Pushing hard, but All-out effort.
hard as you can. It’s want to linger here. you can keep it up. You’re smashing it.
really quite addictive.

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above the heart Zero-G position allows elevated creates lower from the esophagus
increases circulation for optimal amount of body extension which which can help to
and reduces swelling pressure relief for the can relieve tension in reduce acid reflux
whilst strengthening coccyx bone. the lower back. and can also assist in
vein walls. minimising snoring.
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● Game Changers Running
RUN SMART
Improve your
Taking flight technique now.
● How much pressure

You’re taught to swim and deadlift correctly. But no-one taught you how to run, did they? do you feel in your
More mindful running can improve your performance and prevent injury. By Paul Mackinnon back on impact
and in general?
● Think about your

upper body/shoulders
How many ramifications of not being injury? Proper technique – find where you hold
According to
H times have
you thrown
able to can be fatal. When
you first went to the gym, Sports Medicine
can prevent this.
In performance terms,
tension or restriction
and try to let it go.
on your shoes, – if it’s a good gym – you Australia, if you want to run faster
bolted out the door and just were most likely told that and avoid injury, you ● How far in front of
ran? How mindful were you had to go through
70 percent of the hips is your foot
should seek some advice
you of the movements a few sessions with a runners sustain on how to do it well. Sadly, landing, therefore
your body was making trainer to make sure you an injury in any the thinking around creating a braking
while you pounded the were lifting correctly. running is often that you force with every step?
given 12 months.
pavement? In almost every Because if you don’t lift run how you run – you
● Are your arms
other sport or activity, we’re with good technique, just have to do it more
moving in a similar
recommended, or it’s even there’s a risk of being or faster to get benefits.
fashion? Or is one
compulsory, to undertake injured. But the majority But you don’t see Tiger
arm following
some form of training of people don’t have Woods whacking ball
a different arc?
or technical assistance. any running training. after ball and hoping for
But the language of improvement. He has ● Where is your gaze?
running is different to The right advice a technique coach. Are you looking down
most other activities, Just by being conscious your nose? This means
and there’s less ■ According to Sports of the tips on the right, you’re leaning back and
emphasis placed on Medicine Australia, you’ll begin to progress putting tension through
“technical training”. 70 percent of runners towards better technique. your back/neck.
sustain an injury in
Running blind any given 12 months.
Al ● Are your shoulders ay
Running can be “death a relaxed? If not, you ore
■ Think of the safety could be restricting
by a thousand cuts”. How C ak
implications in terms many times has a mild your breathing.
of swimming or lifting soreness turned into a ● Do you have your
weights. From a very niggle, a niggle turned palms facing down?
youngage,youweretaught into pain, and pain This places tension
howtoswimbecausethe turned into a serious in the arms.
● Are your hips stable?

Or are they moving
all over the place?
Paul Mackinnon, aka the Balanced Runner (@thebalancedrunner),

is a Lululemon ambassador. Paul has a Bachelor in Physical Education
and has spent years honing his skills as a run technique specialist.
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● Game Changers Nutrition
Make it strong 6mg

This much
Why a coffee break can be a good idea. cafeine per
kilo of body
weight will boost
endurance and
performance.
Train Think
harder quicker
Got a savage session Need your brain to
planned? Adding caffeine fire faster? Taking 200mg
to your pre-workout shake caffeine, the equivalent of
significantly lowers your around two coffees, can improve
perceived rate of exertion, your speed and accuracy when
says the Scandinavian Journal completing mental puzzles
of Medicine & Science in such as word recognition
Sports. Tough training tasks, according to Ruhr
feels easier, so you University in Germany.
can push it harder.
Burn
more fat Run further
Struggling to shift your A strong espresso an
belly? Study subjects who hour before long-distance
were given 8mg caffeine per exercise can increase your
kilogram of body weight saw endurance powers, according to
a big rise in free fatty acids in the American College of Sports
their blood, showing that it tells Medicine. The caffeine initially
your body to release body fat spares your muscles’ glycogen
for fuel, according to the stores, so you’ve got more
American Journal of energy in the tank when
Clinical Nutrition. you need it most.
Heart
health
A new study in PLOS
shows that caffeine equivalent
to four cups of coffee promotes
the movement of a regulatory
protein into mitochondria – the
power generators of our cells –
enhancing their function and
protecting cardiovascular
cells from damage.

● Game Changers Success
certain purpose, like
recovery, and we’ll
formulate products
around that. We look
at what other people in
the market are doing,
what customers are
demanding and what
new ingredients and
methods might be
available.
No secret
Success takes a lot

of hard work. But for
me it was also getting
started at the right
time. There was a real
emerging market;
people wanted
more cost-efective,
bullshit-free supps.
That happened as the
online space really
started ramping up.
Starting out from
scratch is daunting.
You need to be at the
stage in your life when
you can do it. I was a
young, single guy;
I may have even
moved back in with
my parents for a while.
You need to ensure
the situation in your
life is consistent with
A clear path what you want to do. If

you’ve just had a new
baby, that’s not a good
time to do it. You need
How Bulk Nutrients founder Ben Crowley built a protein-powdered empire from scratch.
to have a clear path.
room. In 2011 we had Also, I didn’t have
In less than 15 years, Bulk Nutrients has grown from a fledgling one-man
about eight staf, and much to lose. I never
business to a company worth $27 million that employs more than 60
I people and processes around 75 tonnes of stock a month. Plus they’ve just
now we’re in 4000sqm
with 60 staf.
had any money; I
hadn’t acquired any
won a Canstar Blue award for customer satisfaction. Like all good success Our product range assets, so I didn’t have
stories, it started out as a simple idea. Bulk Nutrients founder and managing director has grown massively. anything to lose. What
Ben Crowley shares his story and some words of wisdom for budding entrepreneurs. We started out with was the worst that
flavoured protein, and could happen?
now we have over 150 You should also
products. We’ve moved expect that there
prices . So I started with the market, too. is going to be some
A great idea a raw protein powder short-term strain, and
Bulk Nutrients. The Once it was all dairy
called Bioflex. I made budget for that. But if
idea was we would sell protein, now it’s more
When I was about 25, a semi-commercial you can be passionate
directly to customers plant-based proteins.
I was working in Japan mixing machine with about growing your
so we didn’t have to One of our strengths
and training very a friend and started business and pushing
worry about a conflict is our research and
regularly. Because packaging up your vision without
with retailers. That development – we
protein supps were products at my house necessarily getting
was the best decision develop 10-15 new
hard to come in Japan, and approached a few any monetary
I ever made. products a year, and
I started buying stores about selling it. rewards – they may
improving existing
protein powder direct But I realised there come, but it’s very
Innovate always ones. We also look at
from America, and I was an emerging unlikely that they’ll
emerging research;
realised it was much market with online come in the first year
For about three years we look at new
cheaper in America supps, and it was or two – you can
I ran the business ingredients that may
than in Australia. clear that if you had succeed.
part-time by myself, be beneficial for a
So I came up with the a brand which you
sold through normal but by 2009 we had
idea to manufacture
about four employees, “The idea was we would sell directly to customers
my own product. supply chains, it was
not possible to ofer and moved to a place so we didn’t have to worry about a conflict with
In about 2007,
I started out selling really competitive with about 150sqm of retailers. That was the best decision I ever made.”

● Game Changers Recovery
6
If you score more than 6cm in the
sit-and-reach test – where you
ITB
sit on the floor and extend your HOW TO DO IT
fingertips past your toes – this ■ To tackle your iliotibial (IT)
shows good flexibility, according
bands, lie on your side with the
to the Australian College of
Sport and Fitness.
roller positioned just below your
pelvis. Roll all the way down
your thigh until you reach the
knee. Stack the opposite leg
on top to increase the pressure.
Shoulder blades
HOW TO DO IT
■ To hit the muscles around

your shoulder blades – a must
for injury-free bench-pressing
– lie with the roller under your
middle back. Elevate your glutes
and cross your arms across
your chest, then roll upwards
along your back.
Hammies
HOW TO DO IT
■ Balance on your hands with
your hamstrings resting on
Get on a roll the roller, then roll from the base

of your glutes to your knees.
Try pointing your feet inwards,
If you’re short of time before your big match or gym session, try these three foam fixes. outwards and forwards to hit
all of your hamstrings.
Ahead of your next big flexibility) were tested before and
A match or tough weights

workout, spend some
after a bout of dynamic stretching
combined with foam rolling. After
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in which subjects’ vertical jump (to performance and to reduce your B vitamins to replenish
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● Game Changers Inspiration
No “Until you can believe in

yourself enough to say
‘I really want to do this’,
excuses and not find excuses,
you won’t do it.”
Matthew Wallis reached a staggering
181kg before making a decision that
would see him drop half his body
weight – and change his life forever.
Growing up, Matthew Wallis

had always been a “big guy”.
G When he finished high school
he weighed in at 130kgs. But
once he started working as a truck driver
– eating unhealthy takeaway food and
guzzling 4-5 litres of iced cofee a day –
the weight starting piling on. Soon he was
tipping the scales at 181kg. But there was
always another excuse for not changing
his ways. He worked long hours, there
wasn’t time for the gym, it was hard to
get decent food on the road...
“The biggest thing

was sugar,” he says.
“Those iced cofees?
That was the best part
of 300-400 grams
of sugar a day.” WEIGHT
It wasn’t until he LOST:
saw a photo of himself
at a friend’s wedding 91kg
(below) that the penny
dropped. The time for
excuses was over.
“After seeing those
photos, I was like, I am
going to do this,” he about the food side of now sitting at 96kg, as deadlifting 195 and drives trucks, Wallis
Before: 181kg
says. “That was the things – the right I’ve been working on back squatting still works long
biggest thing – I had to portion sizes that I putting on muscle.” 140-150 kilos. hours as a concrete
get the right mindset. should be eating, and For the past two “Looking back, production manager.
I’d had a few attempts also making sure I had years Wallis has been I would have done However, he still finds
earlier, but actually the right nutrients to doing CrossFit and more weight training the time to do his food
waking up one day accomplish what I has found inspiration to lose the weight, prep (while he still
and having that wanted. I did the 1800 in the improvements because I did it with has Lite n’ Easy
tipping point of seeing plan and that was he’s made in strength mostly cardio. I reckon dinners, he makes
those photos, I knew everything I needed. and flexibility. putting muscle on his own breakfast
I had to do something.” I didn’t have to get “When I first went has been harder than and lunch) and train
The very first thing anything else – I just there they gave me a losing the weight!” almost every day.
Wallis did was cut out took it with me each 20kg bar and said, ‘try Wallis now feels He knows that there is
the ice cofee – cold day and I was sorted.” an overhead squat’,” happier and healthier no room for excuses.
turkey. Within a few Wallis soon went he recalls. “So I pushed than ever, and is “People always
Matthew Wallis weeks he had lost 10 from going to the gym it overhead and went enjoying doing things ask me, how do I lose
kilos. He then joined three times a week to for a squat, and I that were impossible weight? But they
AGE: 31
a gym and started going five times, and couldn’t even hold the for him in the past. keep coming up
LIVES: Adelaide with Lite n’ Easy. the weight just kept bar overhead. But with “I can enjoy going with excuses,” he
HEIGHT: 186cm
“I started so I could coming of. After 21 their help I’m now for a bike ride now, says. “And I tell them,
get things right on the months he had lost squatting 85 kilos. which I couldn’t do look, until you can
START WEIGHT: 181kg portion control side, half his body weight, And when I started before,” he says. believe in yourself
TWO YEARS AGO: 90kg and not have to guess,” getting down to 90kg. I couldn’t even back “And I’m really into enough to say ‘I really
he says. “It made “That was goal – squat 60 kilos, and go-carts, which I want to do this’, and
NOW: 96kg things a lot easier. It to lose half my body my max deadlift never used to fit into.” not find excuses,
also taught me a lot weight,” he says. “I’m was 90. Now I’m While he no longer you won’t do it.”
If you’ve a story like Matthew’s you’d like to share, send an email to alison@mensfitnessmagazine.com.au with clear before and after photos (photos must be at least 1MB each).

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GET
ABS LIKE
THESE!
58 MEN’S FITNESS DECEM

MF
COVER
GUY
How to
get cover
model abs
O U R C O V E R G U Y H A S J U S T T U R N E D 4 1 – A N D H E ’ S F I T T E R T H A N E V E R . H E R E ’ S H O W H E D O E S I T, S O Y O U C A N T O O .
Gilles Souteyrand arrives at our photography studio

at 9am on the dot. Last night, he was out celebrating
his birthday over a seven-course meal, yet this
morning he’s looking as fresh as a daisy.
As he whips off his T-shirt for the test So, Gilles, what’s your secret? So, what benefits does body-weight
shot and reveals his lean, muscular There is no secret! I just love training training offer?
physique, he mentions it was a “great well and eating well. I can’t imagine a life There are unlimited movements you
birthday”. He looks great for 30, I tell without training: I do it every morning at can do and you can work your entire
him. “No, it was my 41st,” he says with 7am. After some lemon juice, I stretch for body in millions of ways – the only limit
a smile. I assume something’s got lost in 10 minutes then do a 30-minute workout, is your imagination. Body-weight moves
translation, even though the Frenchman never any longer. If it lasts any longer, allow you to be inventive, challenge
has lived in the UK for the past 20 years – I haven’t been working hard enough. yourself and build strength and muscle
but no, I heard him right. He’s 41, and I work out at home, so I use mainly body- mass… You can do them at any time and
the assembled crew can hardly believe it. weight moves with some kettlebells, TRX in any way, and you don’t need a lot of
I want to pepper him with questions and resistance band work thrown in. Ring knowledge to get started. It allows you
immediately to find out the secrets of pull-ups and dips are just brilliant for to move as nature intended, moving
his age-defying body, but first we need to making all your muscles work together, your whole body as a single unit. There’s
get the cover shot in the bag. It doesn’t through all the planes of movement. no switching off of muscles, which
take long. As you might expect of a model can happen when you use resistance
So you never hit the heavy weights? machines, and you have to maintain
of 20-plus years’ experience and the
creator of the Body By Gilles fitness and No. You can build a lean and muscular tension and squeeze your muscles hard,
nutrition plan, he aces it with the perfect physique without heavy weights, using otherwise you can’t do the moves. It
pose within the first few frames. Which is just your body weight as resistance. means your core is constantly challenged,
good news for our photographer’s index Gymnasts are the perfect example: floor, so you build a fitter, more functional body.
finger – and even better news for me, bars, vault, everything body weight – and Flexibility is hugely important and
because it gives me more time to quiz they never bench press but look at their I work on it a lot. Mobility too. What’s
him on how he (and you and I) can physiques! They are carved out of wood, the first thing cats and dogs do after
slow the advance of Father Time. hardly any fat, super-flexible and mobile, waking up? They stretch, and we should
with a huge range of motion. Fantastic!
● Cover guy Model moves
Six-pack made easy
too, especially because we often spend If you want to sculpt a lean and hard six-pack, try this nine-move body-
so many hours a day sitting down at I weight abs circuit, designed exclusively for us by Gilles Souteyrand.
our desks, hunched over and tense. “This circuit is easy to follow but works your core incredibly hard in
less than 10 minutes, so it forces your abs to become stronger and more defined,”
And that’s the theory behind your he says. “It’s vital that you activate your abs before you start and then keep them
Body By Gilles training plan? tensed throughout each move to work the muscles close to their capacity. By
Absolutely. It’s a 12-week plan you can the end, they should be cramping and painful, but that’s what it takes to make
download as a PDF, designed to help them look and perform better.”
men and women transform their bodies ■ How to do it
for the better. It’s three high-intensity Do the nine moves in order for 20 seconds each, resting for 10 seconds between
workouts per week, done on Mondays, moves. At the end, rest for 10 seconds then repeat the circuit. That’s it. “Do this at
Wednesdays and Fridays, and on the other the end of a session a couple of times a week, then change the moves you do – keep
days – except Sunday, which is a rest day changing the exercises to keep your abs guessing,” says Souteyrand. “And always
– you do your own form of low-intensity stretch afterwards with some yoga movements.”
workout. This change between high and
low intensity keeps your body guessing 1
and burning more fat. There’s also some HOLLOW
direct abdominal work to help define the PLANK
core (see Souteyrand’s Six-Pack Made
Time 20 sec
Easy workout, at right).
Rest 10 sec
What’s your approach to nutrition? W H Y It works all
And has it changed as you’ve got older? your abs muscles,
including the deep-lying
As we get older, our metabolism slows stability muscles, as
down, so portion control becomes well as strengthening
very important. Each meal I have is your lower back.
one fist-sized amount of protein, one of H O W Lie on your back
unprocessed carbs and one of vegetables. with your arms and
Use as much fresh produce as possible legs fully extended.
and cook it yourself – learning to cook Contract your abs
gives you control of your diet. My personal and raise your hands
approach to nutrition, and the one I use and feet off the floor.
Maintain this tension
in my plans, is that it should not be about
on your core for
restriction but about balance. Do treat 20 seconds without
yourself, but don’t turn a cheat meal into letting your hands or
a cheat day. In my guide, there are 52 feet touch the floor .
recipes for breakfast, lunch, dinner and
snacks that help you come in at 2000
calories per day. The approach is healthy 2
but not restrictive, and emphasises the PLANK SIDE-TO-SIDE FEET JUMP AND TUCK
importance of portion control.
Your Instagram account suggests that Time 20 sec
you travel a lot. How do you find the time Rest 10 sec
to eat well and train when you’re almost W H Y It works your upper
constantly on the move? and lower abs, as well as
your obliques (side abs).
You have to find the time for what’s
important to you, so I make the time to H O W Start in the top of
the push-up position, then
train. That’s the main thing I’ve learnt:
jump your feet forward so
if you're organised, you can do pretty your knees come towards
much anything you want, and if you your hands. From there,
want success you have to constantly work kick your legs back and to
at it – whether that’s business or fitness. one side, then bring your
Find something you’re passionate about knees back into the middle
and never stop working until you get it. and then out to the other
side. Focus on keeping
Body By Gilles is available for download each jump smooth while
now, for US$69.95 (about $98). Visit maintaining tension on
your working muscles.
bodybygilles.com for more.

97k
Gilles (pronounced
“Je-ill” – the “s” is
silent) Souteyrand
has almost 97,000
followers on
Instagram.
3
BICYCLE
Time 20 sec
Rest 10 sec
W H Y It primarily works
your obliques, but your
upper and lower abs are
also heavily recruited to
keep your upper back
and feet up off the floor.
H O W Lie on your back,
then crunch your torso
up while lifting your feet
from the floor. Crunch
and twist your torso
so your elbow comes
forward while bringing
in the opposite knee, so
they meet over your body.
Reverse the move to the
start position, then repeat
with the opposite elbow
and knee, making sure you
keep your feet off the floor
for the full 20 seconds.

● Cover guy Model moves
Six-pack made easy
4 ROLLING PLANK
Time 20 sec
Rest 10 sec
W H Y A tough variation on the
classic plank that places more
emphasis on your obliques.
HOW Start in the plank, resting
on your forearms with your
elbows under your shoulders.
Roll to one side so that your hip
touches the floor, then roll back to
the other side so that hip touches
the floor. Repeat, keeping the
movement slow and controlled.
5 HEEL TOUCH
Time 20 sec
Rest 10 sec
W H Y Far harder than it looks,
this move works your upper
abs and obliques.
H O W Lie with your upper back
off the ground, knees bent and
feet flat on the floor. Crunch
and reach forward with one
straight arm to touch your
ankle, then go back to the start
and repeat on the other side.
6 SIDE PLANK
CRUNCH
Time 20 sec
Rest 10 sec
W H Y Another move for your
obliques, plus the crunch recruits
the small stabilising muscles.
H O W Start in a side plank. Hold
your top arm straight out with
top leg raised. Contract your abs
to bring elbow and knee together,
then straighten both back out.
Swap sides for the second set.
7 LEGS-TOGETHER
HIP THRUST
Time 20 sec
Rest 10 sec
W H Y One of the hardest and best
ways to work your lower abs.
H O W Lie on your back with legs
together and raised off the floor,
and arms straight and on the
floor. Contract your abs to lift and
raise glutes and lower back. Hold
this position at the top, then lower
back to the start and repeat.
“IF YOU WANT SUCCESS
YOU HAVE TO CONSTANTLY
WORK AT IT – WHETHER
THAT’S BUSINESS OR
FITNESS.”
8 PUSH-UP
KICK-OUT
Time 20 sec
Rest 10 sec
W H Y A challenging but rewarding
move that works your chest and
shoulders as well as your abs.
H O W Perform a push-up,
then, as you return to the start
position, go onto one hand to
raise your torso and kick your
leg through. Return to the start
position, do another push-up,
then repeat but kick through to
the other side. Keep each rep
smooth and controlled and make
sure your abs are fully engaged to
prevent yourself from falling over.
9 LEG RAISE
Time 20 sec
Rest 10 sec
W H Y Raising legs alternately will
keep your entire core activated.
HOW Start in the plank
position. Brace your core, then
raise one foot high, keeping
your leg straight. Lower, then
raise other leg. Keep each rep
smooth and hold your foot
in the top position briefly to
really work the abs hard.
EXPERT TIPS
Take your health to a higher level Follow our cover star’s advice to start building your best-ever body.
1 Get back to basics 2 Move like a unit 3 Eat with your head
■ “If you’re new to training or coming back ■ “The only equipment I ever use are kettlebells, ■ “I recently spent a whole month in Italy. And
from a spell on the sidelines, there’s no better TRX and resistance bands, which are basically I love Italian food! But my approach is simple -
option than doing body-weight training,” says more challenging and advanced versions of body- I eat with my brain, not my eyes. If I have a huge
Souteyrand. “Using just your body weight as weight training. They still require your body to bowl of pasta for lunch, I simply eat a small
resistance better enables you to understand move as a combined unit. I’ve never really been dinner. Balance is important, but so is not
how your muscles are supposed to move and into heavy weights and have always preferred allowing one big meal to turn into a big week!
teaches you to keep your joints aligned, your core more functional training. This approach really can And always try to eat fresh whenever possible
tight and your muscles always engaged, which build a lean and defined physique without overly - it will be higher in essential vitamins and
will lay a fantastic foundation to build upon.” stressing your joints and other connective tissue.” minerals, and it’s almost impossible to overeat.”
● Cover guy Model meals
Transform your diet MF ’s Jon Lipsey lost 10kg of fat in eight weeks and bagged himself a slot on our
If you want to make a big in my New Body Plan book, was extreme or I’ll freely admit, was vanity. I wanted
I difference to how you look restrictive. I’m happy to report that you can to look better naked. I wanted to feel
and feel in a short space of make a dramatic change to your physique better about stripping off (just the top
time, you’re going to have to follow a diet without making your life a total misery. half, this time) at the beach. But there
that feels like punishment – right? You The other misconception I held is that were noble motivations too. I wanted
know the kind of thing. You eat a few if you make a swift and radical change to to prove that an ordinary person could
broccoli florets and a small portion your body shape, the methods used must achieve extraordinary results while
of white fish every few hours, except be unsustainable. Well, I’ve got positive using methods that don’t just make
on Sundays when you get three sniffs news for you there too. That’s simply not you look better but also make you
of a rasher of bacon as a treat. the case – if you use a smart approach. feel happier and healthier.
That was the view I held until earlier As I write, it’s about four months since Why did I feel that was important?
this year and I now know that my I finished my eight-week plan and I look Well, while there’s more information
preconceptions were wrong. I know they better than ever. I’ve continued to use the about healthy eating out there than ever
were wrong because a few months ago training and nutrition principles outlined before, there’s also more misinformation
I did my first-ever body transformation, in the book and, as a result, I feel great. out there than ever before. Every day,
turning myself from an overweight In truth, I don’t really have to think that you’re bombarded with conflicting
37-year-old into a Men’s Fitness cover much about what I eat because new, messages that make it harder and harder
model in just eight weeks. Even better, positive habits have become ingrained to to know who you should trust. Should
I didn’t just get to sniff the bacon. I got the extent that they’re now second nature. you listen to the woman on Instagram
to eat it. With a couple of fried eggs. who only eats plums? Or the former
In a nice big sandwich with sauce. Changing man banker on Facebook who insists that you
In fact, nothing about the approach catch, kill and cook all of your own food?
to food that I used, which is outlined There were a few reasons why I started Or should you miss the next mortgage
(along with all the workouts I followed) the New Body Plan project. One of them, repayment so you can “spiritually detox”

cover back in August. Here’s the nutrition system behind his remarkable transformation.
by bathing in unpasteurised llama milk slip-up on a more strict plan then you
while smoking activated charcoal that has don’t have to feel guilty about it.
been blessed by a Tibetan mountain goat? That, according to New Body Plan reader
Frankly, it’s a macronutrient minefield. Darren Smith, was a “game changer” that
So what I wanted to do was make things helped him to lose more than 8kg of fat
as simple and effective as possible, rather in just eight weeks. “It removed the thing
than using complexity to create the I struggle with most, which is wanting
illusion of authority. Here are some of something I can’t have,” he says. “I knew
the key nutrition ideas behind the plan. that if I wanted some chocolate, I could
have it, which in itself stopped me wanting
it. Psychologically, it was great.”
1 ) Think big
The approach is supported by leading
nutritionists, such as Krista Scott-Dixon
As in wins, that is. Get the big stuff sorted
form Precision Nutrition. “Most people
first, get great at the basics and then add
do best in both the short term and the
more complex stuff as you progress.
long term when eating well 80-90
So, rather than obsessing about nutrient
percent of the time: 80 percent works
timing, start by focusing on what and
for more modest goals; and 90 percent
how much you’re eating. If you fail to
for achieving more challenging goals,”
get the big things in place because
she says. “The ‘all or nothing’ approach
you’re sweating the small stuff, you’re
rarely gets you all – it usually gets you
not going to maximise your potential.
nothing! A flexible eating approach
My advice to anyone who is undertaking
removes the pressure of trying to be
a transformation without the support
perfect all day, every day.”
of a personal trainer or a nutritionist is
to keep everything as simple as possible.
The fewer things you have to worry about, 3 ) Ask yourself why
the less pressure there is and the greater
your chances of sticking to the plan. Before you start, take some time to
think about why you’re undertaking a
transformation and how much it means
2 ) Never say never
to you. I wanted to make a difference.
To look different. To feel different. And
When we were constructing the nutrition
I wanted to do it because my partner was
system for New Body Plan, we created
expecting our first child and I wanted to
the 90% Nutrition Rule. This means that
be in great health when I welcomed him
you eat well for at least 90 percent of
into the world. So I was clear about my
“THE ‘ALL OR
the time, but the rest of the time you can
motivation and how much it mattered to
NOTHING’ APPROACH
eat what you want. As a result, nothing
me, and that’s why I got a positive result. RARELY GETS YOU
is completely off-limits and if you do eat
something that would be considered a
If it didn’t matter that much, I doubt ALL – IT USUALLY
I’d have achieved the same outcome. GETS YOU NOTHING!”
YOU CAN DO IT TOO!
Start your new body transformation today Get your complete guide to transforming your body and your life.
GET THE PLAN EAT SMART REAL-WORLD ADVICE

All the workouts that got Jon As you’ve just read, what you eat This is a plan that was made with
into cover-model shape in just is as important as the training side real people in mind and it gets
eight weeks are detailed in of the plan. The book’s in-depth real-world results. That’s why it
the New Body Plan book. The nutrition section gives you advice includes lots of bonus information
plan is suitable for people of all according to your body-shape and advice to help you get a better
training abilities and includes goals, as well as a simple guide outcome than you could ever
detailed form guides, as well that busts common food myths have thought possible. Find out
as extra tips to help you get the and gives you an easy-to-follow more at newbodyplan.co.uk
WEEK 1 WEEK 8 most out of every workout. approach to healthy eating.
Weight 80.5kg Weight 71.8kg

Transform your diet
4 ) Don’t rely on willpower morning you buy a large mocha with an and save both time and money in the
almond croissant, instead of trying to long run. You may also find that it’s
Once you’ve identified your motivation, scurry past with your eyes down while useful to record what you eat because
your willpower is the force that drives trying not to smell the freshly baked it helps you think more about the
you to success and helps you steer clear pastry, he recommends taking a different choices you’re making.
of the office biscuit tin, right? Not so route. The same goes for the biscuits in
much. In fact, “mastering temptations your cupboard or the beer in your fridge.
6 ) Enjoy it
is not solely a function of personal If they’re out of sight, you won’t keep
motivation,” says Kerry Patterson, getting reminded that you want them.
Instead of seeing your transformation
co-author of Change Anything: The New as a period of sacrifice, see it as one of
Science of Personal Success. “When it 5 ) Get kitted out opportunity. It’s a chance to upgrade
comes to changing our behaviour, your cooking skills, try new dishes and
our primary problem isn’t that we’re While you’re getting rid of unhelpful
use what you eat to improve your energy
weak, it’s that we’re blind – and when items from your kitchen, you can replace
levels, mood, sleep and physique. And
it comes to habits, what you can’t see them with stuff that’s likely to help
remember, just because something is
is usually what’s controlling you. you stay on track. I bought a cool-bag
healthy, doesn’t mean it has to be boring
There may be half a dozen sources so I could take my lunch into work.
or tasteless. It doesn’t even have to be
of influence sustaining a bad habit.” I bought freezer bags so I could chop up
difficult, as the dishes on the following
Patterson’s advice is to identify those bananas, freeze them and eat them with
pages prove. They’re a sample of some
influences and then set in place some yoghurt – a surprisingly good substitute
of the meals I made while I was on the
simple skills or adjustments that help for ice cream. Doing a big weekly shop
plan – exactly the kind of food that got
you to stay on track. If, say, your walk and some food prep on a Sunday will
me into cover-model shape.
to work takes you past a café and every also set you up for a successful week

Eggs Avocado Chilli
A fantastic source of An excellent source Can aid fat loss
Angry eggs and
protein in the white, of fibre, they also because their heat avocado
and heart-healthy contain vitamins increases your PREP TIME 5 MINUTES
fats in the yolk. They B6, C, E and K. Plus metabolic rate. COOK TIME 5 MINUTES
also contain 10% of they’ve been shown Compounds in chillis
MAKES 1 SERVING
your RDI of vitamin D, to help reduce body also activate receptors
along with vitamins mass index when in the stomach that 2 large eggs
A, B6, B12, E and K. eaten as part of increase feelings
a healthy diet. of fullness. ½ an avocado
1 slice wholemeal bread
Squeeze of lime juice
Chilli flakes
Salt and pepper
Optional extras
Handful of small tomatoes
and spinach
DIRECTIONS
1) Toast the bread.

2) Scoop out the flesh of
the avocado half and
mash it in a bowl. Add
a generous squeeze
of lime juice and give
it a final mix. Spread
the avocado mix onto
the toast.
3) Break an egg into a
ramekin. When the
water is gently bubbling,
slide the egg into the
pan. Doing it this way,
as opposed to cracking
it straight in, helps to
keep the egg together
and saves you getting
a rubbery white and an
uncooked yolk. Repeat
the process with the
other egg so that both
eggs are poaching in the
pan simultaneously.
4) When the eggs are done,
take them out of the
pan and place them on a
square of paper towel to
absorb excess moisture.
5) Place the eggs on top of
the avocado toast and
season with chilli flakes,
salt and pepper.
N U T R I T I O N (PER SERVING)
Calories 361
Protein 19g
Fat 27g
Carbs 12g

Transform your diet
Super Caesar salad

PREP TIME 5 MINUTES
COOK TIME 20 MINUTES
MAKES 2 SERVINGS
2 chicken breasts, cut

into strips
Romaine lettuce
2 eggs
½ slice sourdough bread
For the dressing

1 tsp Dijon mustard
1 tbsp lemon juice
4 anchovy fillets, chopped
2 tbsp low-fat mayo
4 tbsp natural yoghurt
Rapeseed oil
Grated parmesan
DIRECTIONS
1) First, make the croutons.

Cut the bread into
cubes and place in a
bowl. Melt a large knob
of butter in a pan, then
pour the melted butter
over the bread cubes.
Season them with salt
and pepper and place
on a baking tray. Bake
that in the oven, turning
occasionally, for about
15-20 minutes or until the
cubes are golden brown.
Remove the croutons
from the oven and set
them aside.
2) While the croutons are in
the oven, boil the eggs.
Shell and quarter them,
then set to one side.
3) Cut the chicken into
strips, lightly coat the
strips with rapeseed oil,
then season and place
under a medium grill for
10 to 12 minutes, turning
halfway through.
4) Meanwhile, chuck all
the ingredients for the
dressing into a bowl
and stir until well mixed.
5) Chop the lettuce, then
add the chicken, eggs
and croutons, then
drizzle over the dressing.
Scatter a little extra
Chicken Natural yoghurt Parmesan
parmesan if you like.
High in protein and A good source of Very calorie-dense,
N U T R I T I O N (PER SERVING) high in B vitamins, protein and a natural but you only need
which are vital for probiotic, which can a small amount
Calories 428 energy production, help to regulate your for a powerful hit
Protein 54g as well as being a blood sugar levels. of flavour. It also
Fat 20g good source of zinc, Research suggests provides protein and
Carbs 8g magnesium and iron. yoghurt may also be calcium, and vitamin
useful for appetite A, which is good
regulation. for your skin.

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O N E - S I Z E - F I T S -A L L T R A I N I N G I S OV E R . F I N D YO U R F O C U S , S E T YO U R S I G H T S A N D G E T R E A DY
T O M A K E YO U R N E X T T H R E E M O N T H S I N T H E GY M YO U R M O S T S U C C E S S F U L E V E R .

GOAL #1
GET LEAN
Reasons
R for fat loss

come on a
spectrum.
Some people just want
to carve off a bit of
timber, while for others
“six-pack abs” is a
permanent fixture on
their bucket list. But
how much do you
actually need to lose,
and what do you need
to do to achieve it?
For men, 20% body
fat or more is considered
unhealthy: you can
expect lower energy
levels, a drop in life
expectancy and
heightened risk of
metabolic disease.
Between 15 and 20%
is the sweet spot
– easy to maintain,
linked to a host of
health improvements
and respectable
shirt-off territory.
From there on down,
it gets tougher – 13-15%
means making sacrifices,
while 10-12% is elite
athlete territory, where
you’ll start to see your
abs definition in exchange
for a diet that’s almost
always on point and
lots of heavy training Use a two-way split Use finishers Train on the minute
sessions. Sub-10%
■ “Althoughenergybalance ■ “Finish with eight to 16 minutes ■ For fat loss, short rests are key:
is rare air indeed, and iskeyforfatlossandafull- instead of letting your water
of conditioning work,” Tracey
tough to maintain without bodyworkoutmayseemlike says. “High-rep body-weight or fountain breaks gradually get
constant commitment. thewaytogotoburnmaximum lightweight circuit s combined longer, start a timer and do each
It’s key to remember calories,analternatingupper/ with intense cardio works best. set at the start of the minute.
that a lot of fat loss lower-bodysplitcanactually These finishers not only ramp “By working with an EMOM
comes down to diet: you’ll bemorebeneficial,”saysbody up the calorie burn of a workout, structure – every minute on the
need to eat more protein compositionspecialistAndrew they can increase your overall minute – you can put the kibosh
Tracey.“Itallowsmoreintensity daily energy expenditure, via on any thoughts of taking
and vegetables, cut down
–soratherthanbeingblownout a process known as excessive longer rest periods,” says
on processed food, sugar
towardsyourfinalfewexercises post-exercise oxygen Tracey. “This will result in a
and booze, and hydrate andgoinginhalf-hearted,your compounding effect as the reps
consumption. Though it’s still
properly. But training workoutcanstayferocious not fully clear just how effective gradually get more and more
will give you a nudge. righttotheend.” this is, the time saved by difficult, rest time gets shorter
Here’s how to set up a performing these protocols and lactic acid builds up, causing
plan that complements versus traditional cardio your body to release a cascade
and supports your diet. makes them the superior option.” of vital fat-burning hormones.”

The workout
This lower-body emphasis session pairs two sets of moves
in an EMOM format – alternate which you do until time’s up.
1A DEADLIFT
Do this on minute 1, 3, 5
and so on up to 15. Lift
with a neutral spine, heels
driving into the floor. Pick
a weight that will let you
hit five reps each round,
with some time to rest.
1B BARBELL LUNGE
Do this on minute 2, 4, 6 and
so on up to 14. Do five reps
on each leg, then rest for the
remainder of the minute.
UP
2A FRONT SQUAT
THE FRONT Alternate with 2B for
In the front squat you
hold the bar across the 15 minutes. Hold a barbell
front of your shoulders, at the at your shoulders with
top of your chest. It forces your
quads to manage and move more
elbows pointing forwards.
of the load, as well as making Squat, keeping your
your core muscles work even weight on your heels.
harder to keep your torso
upright and your upper Do five reps each round.
body balanced.
PRO TIPS 2B ROMANIAN

Key moves DEADLIFT
Lean forward at the hips,
Compound lifts are key ensure you’re progressing. bringing the bar down close
here: biceps curls and leg When you beat your original to your shins until you feel
extensions won’t do much ‘score’ by 20%, add weight.” a stretch in your hamstrings.
to kick your metabolism into Start with a 10-1 burpee and Straighten up. Do eight
high gear. “Have a couple of thruster ladder: perform 10 to 10 reps per round.
regular finishers that you can burpees, then 10 dumbbell
track,” says Tracey. “Make a front squat push presses (also
note not only of the weights known as thrusters) and then go
you used for each exercise, immediately into nine burpees
FINISHER ROWER
but also record your reps or and nine thrusters, and continue Get on a rowing machine and do a 200-calorie
time, so you always know how down the “ladder” until you row as fast as possible. Each minute on the
many you need to perform to reach one. Go faster each time. minute, stop and perform five burpees.

GOAL #2
GET STRONG
Everyone should do some strength training.
E Research from Harvard Medical School, US,

among others, shows that it can prevent
everything from osteoporosis to age-
related cognitive decline. But once you’re past the
baseline – according to the World Health Organisation,
that’s just two “strength-promoting” sessions per
week, which can include body-weight exercise and
comes with a 16% reduction in your chances of
premature death – what exactly are you shooting for?
Strength is distinct from muscle in that you’re aiming
for bigger numbers on the board, not heftier quads or
biceps – and because you can get it by teaching your
muscle fibres to fire more efficiently together, not just
by growing more of them. In a 2017 study, researchers
at Oklahoma State University, US, found that lifters
working with 80% or more of their one-rep max improved
the efficiency of the nerve cells carrying signals from
the brain to the working muscles – making training more
time-efficient and adaptations faster. To put it another
way, strength isn’t built; it’s granted to you by your body,
and by training specifically for it, you’ll be able to lift
heavy, fast... even if your chest isn’t getting bigger.
The plan
Lift heavy Go big early Add flavour TYRE

YOURSELF OUT
The classic tyre
■ “The current ■ “Schedule your ■ “Assistance work
flip made The World’s
scientific big lifts at the start – the stuff you do Strongest Man competition
literature’s quite of the session when after your big moves famous for good reason. You
clear – to get strong, you’re freshest,” – should be as want your arms slightly bent and
in a comfy position. Your feet
you need to lift advises Dowey. specific to the main should be away from the tyre
heavy,” says “This seems fairly lift as possible,” and your chest up against
powerlifter and obvious, but I’ve says Dowey. “For it. Your back is flat and
your hips are low.
strength coach Joel witnessed people example, bent-over
Dowey. “But that try to bench press rows and lat pull-
doesn’t mean heavy after they’ve down both work the
testing your 1RM done a few sets of back, but rows are
every week – that body-weight dips. more specific to the
won’t make you At the same time, deadlift movement.
stronger and could don’t warm up Front squats are
potentially make excessively: sets more specific to the
you weaker. Work of three reps to back squat than leg
between 75 and begin with, then press is.” You can go
90% of your 1RM in singles as you for higher reps here:
various rep ranges, get closer to the eight to 10 reps for
aiming for 12-20 working weight. three to five sets
reps in total for a big If the single didn’t will do it. Stick to one
move. For instance, feel right, rack it, main lift and two
you could do six sets rest and do another assistance lifts per
of six squats at 75% until it does. Then, session – and give all
of your one-rep and only then, of them everything
max, or 10 sets of move on to your you’ve got.
twoat85-90%.” workingsets.”

PRO TIPS
Key moves
Powerlifters often
focus on the “big
three” used in
competition: back
squat, bench press
and deadlift. That’s
not a bad start, but
to ensure you’re
balanced in all
directions, you’d be
advised to add some
overhead pressing.
A strict press will
build more shoulder
strength and size,
while a push press
with some leg drive
builds coordination
and lets you shift
more weight. You’ll
also want to make
sure you do some
pulling to make sure
you’re balanced,
so add chin-ups
and bent-over
rows to your plan.
Don’t worry
about...
The clock. “If you’re
going for fat loss
or muscle, you
should stick to your
prescribed rest
periods, but there’s
no set rest time
required for strength
training,” explains
Dowey. “Normal rest
time between sets is
usually between 60
and 90 seconds. For
strength training, it
should be a minimum
of two minutes, but
some people will find
they need up to five
minutes between
heavy working sets.
It’s trial and error
with most people.”
As a rule, simply rest
until you feel almost
fully recovered and
raring to go again.

GOAL #3
GET BIG
There’s nothing
T wrong with
wanting
to fill out a
T-shirt, but – just in case
you’re struggling to justify
spending precious time
doing curls – there are
plenty of non-aesthetic
reasons to build muscle.
Firstly, it fortifies bones,
ligaments and tendons,
making injury less likely.
Muscle is metabolically
active - demanding more
calories both to maintain
and repair - and adds
insulin receptor sites
to your body, so having
more makes it easier to GROW
WITH A ROW
stay lean. It can improve One-arm dumbbell
your posture, combat rows will help you develop
age-related decline and - thickness through your entire
back, strengthen your chest
according to a study from muscles and train your triceps,
Tufts University in the US rhomboids and erector spinae.
In addition, since you’re bent
- beats blood pressure over, the core musculature
and cholesterol as a gets heavily engaged to
provide support.
biomarker for longevity.
Building muscle mass
(technically termed
hypertrophy) comes
in two basic flavours:
sarcoplasmic, where the
volume of fluid in your
muscle cells increases
without adding much extra
strength; and myofibrillar,
where you actually add
myofibrils, the “motors”
of muscle fibre. Whether
you can specifically train
for one or the other is hotly Use a two-way split Train on the minute Use finishers
debated, but don’t worry ■ Three sets of 10 are best for ■ There’s a lot to be said for ■ “Using antagonistic
too much – a smart training strength, right? In fact, mixing maximising time under tension supersets – opposing
program will hit both. up your rep ranges ensures – the total time your muscles movements or muscles –
Crucially, muscle isn’t you’ll hit more muscle fibres, are working against resistance within an EMOM allows
always directly correlated maximising work and ensuring – but research published in the each muscle group to recover
with strength. The best growth. One good rule to follow? Journal of Applied Physiology briefly so it can perform again
bodybuilders often focus Split it up. “Work in sets of five shows that explosive, at the same intensity, while
on muscle tension rather to 10 on weighted exercises and concentric-only training maintaining the overall effort
sets of 10 to 20 on body-weight produces similar hypertrophy. level,” says Tracey. Some
than lifting the heaviest By doing traditional steady-
exercises,” says Tracey. This Do both with a superset of research also shows that, for
weights possible, which is way, you’ll build strength as state cardio, you’ll tax your
push-ups and slow-eccentric instance, your biceps relax
something to bear in mind well as muscle. dumbbell bench presses
system, hampering recovery
as you press, improving rest
from your other workouts.
when you’re coming up (five reps each). phases and allowing you to
with your training plan. move more weight.

The workout
This upper-body workout twins antagonistic movements to
PRO TIPS maximum effect, then finishes with 100 perfect push-ups – you
Don’t don’t need eight movements per body part if you do three correctly.
worry about...
Long-distance
cardio. But there’s
a caveat: while
plenty of old-school 1A BENCH PRESS
bodybuilders might SETS 3 REPS 12
maintain that any For best results, take a grip
cardio more taxing that’s roughly 1.5 times your
than climbing a collarbone width. Lower to
flight of stairs can your chest, pause to feel the
kill gains, modern stretch and drive up strongly.
research suggests
that conditioning
and hypertrophy go
hand in hand. A 2012
study published in 1B CHIN-UP
the International SETS 3 REPS 6
Journal of Sports Make every rep count: aim
Medicine found that to pull your elbows behind
untrained men made you to engage your lats
better muscle gains and get your whole head
with two or three over the bar at the top.
sessions of moderate
cardio a week than
lifters who focused
only on strength –
possibly because 2A DIPS
they improved their SETS 3 REPS 10
work capacity. Keep
For a chest emphasis,
it short and low-
use V-shaped bars, lean
impact: five minutes
forward and don’t pause
of 30-second sprints
at the top. For triceps,
with 30 seconds
go parallel, stay straight
of recovery on the
and flex your tris at the top.
bike are ideal. This
Or switch between both.
isn’t the time to train
for a marathon.
2B PENDLAY ROW
SETS 3 REPS 10
Bend forward until your

PRO TIPS
back’s horizontal and take
Key moves every rep from a dead stop.
Bring your elbows behind
If more muscle’s the goal, the intensity, making your training you and try to touch your
temptation can be to devote more efficient and effective. sternum with the bar.
a day to every body part – If you’ve got three days in the
but apart from committing you gym, one excellent option is to
to an unsustainable six-day split your training into vertical
schedule, that isn’t always and horizontal pushes and
FINISHER PUSH-UPS
optimal. As an intermediate- pulls: do overhead presses and
level lifter, you’ll be able to hit inverted rows one day, pull-ups Set a timer and do five push-ups every 15 seconds for five
most muscles more than once and benches another and minutes – that’s 100 in total. If you fail at less than 50, do
a week with minimal loss in lower-body work on the third. four per round next time. If you manage the lot, do six.

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THE
KETO
PROTOCOL
I N T H I S E X C L U S I V E E X T R A C T F R O M H I S B O O K T H E K E T O D I E T , A U S S I E C H E F, H E A LT H C O A C H A N D F O O D A U T H O R
S C O T T G O O D I N G B R E A K S D O W N W H AT YO U N E E D T O K N O W A B O U T T H I S O F T E N M I S U N D E R S T O O D E AT I N G P L A N .
While I’ve been trying to eat clean for But I knew that the body is able to quickly adapt to ensure energy
demand is met. All that needed to happen was an up-regulation of
a while now, it was four or ive years mitochondria (the cells’ power stations) and fat-burning enzymes
W ago that I started dabbling with a

really high-fat diet and manipulating
my macros accordingly. At the time,
I was entrenched in the paleo diet
and I’d be sweet. After a few weeks, I noticed a positive shift in
energy, with improved mood, concentration and cognitive function.
I also noticed a distinct “constant” with my energy through the day.
I felt my food was energising me, rather than pinning me to the
lounge like a bowl of pasta would.
I was keen to continue experimenting with this high-fat low-carb
and knee-deep in sweet potato, which is high in carbs and protocol. The biggest shift was with training and my output in the
would certainly have been preventing me from being in gym. I remember one day going in and feeling amazing – kind of
invincible. My program that day wasn’t anything out of the ordinary,
ketosis. So I took steps to ensure I would be in nutritional but I smashed it. I tried to dissect what was diferent. Had I timed my
ketosis, getting up to 80-85 percent of my calories from fat, cofee perfectly on the way to the gym? Had I eaten a perfect meal?
I decided to see how my performance was the next day.
10-15 percent from protein and the rest from carbs. It was the same: I struggled to feel fatigued. I felt like I had more
To be honest, it wasn’t much of a challenge with paleo to give within my session. I acknowledge that my indings are
only anecdotal, but the results were compelling enough for me to
being my starting point, as a purist paleo diet is close to
continue with the diet and do further research. I’d trained all my life
a ketogenic diet. At that time, it was my habit to train six and nothing had come close to this as a training aid. I’d dabbled with
days a week, predominantly doing plyometrics and high- supplements and a myriad of superfoods over the years, but from
a training perspective the reliance on ketones eclipsed everything.
intensity stuf. I was in my late 30s and had been training
all my life. Therefore, if there were going to be any changes The nitty-gritty of ketosis
to my output as a direct result of my diet, I reasoned that I’d
When you expose your body to periods of low calorie intake, or
notice it, however subtle the change. while on a low-carb diet, your body will use fat as its primary fuel
Well, let me tell you, there was nothing subtle about it! source. This is called ketosis. Ketosis has been studied for years and
has been used in a clinical setting to treat various health conditions.
Training now felt like hell – like training in wet cement Such are the advances into the study of ketosis that it is now possible
whilst wearing oversized gumboots. High-intensity training to ingest supplementary ketones to help slip into ketosis. However,
for the time being I’m referring to nutritional ketosis. In the absence
is never a walk in the park, but because my body was now
of carbs, your body mobilises and uses fat for energy. Fat is carried
relying on a diferent fuel, things were diferent. It was like to the liver and is oxidised, producing three ketones:
I didn’t have the “infrastructure” to deal with the energy 1 ) Acetone
2 ) Acetoacetate
demand on that fuel. 3 ) Beta-hydroxybutyrate
Yes you can

Oily fish are keto-
friendly, and super Benefits of the keto diet
good for you.
Adopting a low- Encourage fat loss biogenesis, literally

carb/high-fat creating more power
In my mind, this is
diet by simply stations in your
a by-product of the
brain. Ketones have
manipulating your pursuit of health – not
been shown to be the
macronutrients the driver. Being in
preferred fuel source
will have ketosis will naturally
for the brain and heart,
significant increase satiety and and are able to cross
implications for help to normalise blood the blood–brain barrier
your health. The sugar levels, assisting with ease, making
ketogenic diet with cravings. To them readily available
produce ketones, as a fuel source. Brain
has attracted
your body will need fog has been blamed
widespread
to “liberate” body on elevated ammonia
attention recently, fat for metabolism. levels and depressed
primarily due It is this process in GABA (the “chilled-
to its many combination with out” neurotransmitter)
health benefits. appetite suppression and ketones have been
The positive and reduced insulin shown to increase
ramifications that stimulates fat loss. GABA signalling and the
for adopting a removal of ammonia,
Improve cognitive helping improve clarity.
Rash into it ketogenic diet,
Number one function and mood
reason to love the
even periodically, Improve insulin
Ketosis will
keto diet? Bacon. are vast. Being sensitivity
up-regulate
in ketosis will. . . Elevated insulin inhibits
mitochondrial

These ketones are released from the liver and become available to knock you out of ketosis, and you once again become a carb-
for energy. The body detects raised blood ketone levels and sets burning machine. This illustrates the ease in which we can get
about a process called mitochondrial biogenesis, whereby the cells into ketosis, but also the ease in which we can get knocked out.
increase the number of mitochondria. Mitochondria are the little Staying in ketosis will be easier once you become “fat-adapted”
powerhouses within cells that are responsible for creating energy by – a term used to describe the up-regulation of various pathways to
breaking down an organic compound called adenosine triphosphate ensure you metabolise fat eiciently. This doesn’t happen overnight;
(ATP). It stands to reason that the more powerhouses within each it takes several weeks for the up-regulation of fat-burning enzymes
cell, the greater the available energy for every bodily function. This and mitochondrial biogenesis to take place. But it will happen.
is a game changer for general health and athletic performance.
Introducing my 60-day keto protocol
Unpacking ketosis
My 60-day protocol is designed to take the fuss out of following a keto
Getting into ketosis isn’t that hard – most of us experience it at many diet. For most of us, being in ketosis all the time isn’t practical. I’d say
points in our lives. Any time you’ve been calorie restricted through I’m in ketosis 80 percent of the time, and can feel the beneits.
illness, fasting or manipulating carbs, you will have been in ketosis. Experimenting with a high-fat/low-carb diet or fasting will elicit
Measuring whether you’re in or out of ketosis isn’t hard. Being in therapeutic beneits, but there are occasions when ketosis is not
ketosis is deined as having elevated blood ketone levels, generally recommended. There can be instances where being fuelled on fat
regarded between 0.5-3 millimoles. There are a number of ways to might not deliver the required energy for certain types of exercise.
monitor ketone levels: blood, breath or urine tests. All methods have It’s hotly debated, but high-intensity activities like CrossFit or martial
pros and cons, but generally speaking blood monitors are considered arts may not reap the same beneits as lower-intensity activities like
the most accurate. They measure the level of beta-hydroxybutyrate distance running. Some people perform well on low-carb, but others
in the blood and can be bought online. may ind their performance hindered. If
It might seem quite extreme to be measuring your you’re feeling your output is sub-optimal,
blood, but if you’re a new adopter of this dietary try adding some carbs post-training. You
approach, you might welcome having tangible may only need 200-250 grams, but see if
evidence as to whether or not you’re in ketosis. that makes a diference. Look to get this
Once you get used to how it feels to be in this state, from safe starches or gluten-free grains.
you probably won’t need to check, you’ll just know. This is known as cyclic keto – low carb
Let’s say you ate a low-carb dinner early. You then on non-training days then upping carb
went to bed, and when you woke up you had to skip intake on training days to help replenish
breakfast and rush out the door. By lunchtime (if not cells. If you follow my protocol to the tee,
upon waking) you’d most likely be in ketosis. At this you should be eating an abundance of
point you begin to reap the therapeutic beneits. vegies; however, people can get carried
Unaccustomed (at this point) to a high-fat diet or away with the low-carb side of things.
to fasting, you begin to get hunger signals, leading to This is more evident when attempting
cravings, so you reach out for a snack. At this point Never better Scott Gooding has the classic keto (90 percent fat); in a bid
found a new lease on life with keto.
the dumping of glucose into your system is enough to maximise caloriic intake on fat, veg
are neglected beyond what is healthy. Even if you attempt classic
keto, it’s recommended you include fermentable carbs to keep
your gut microbes happy.
This protocol isn’t restrictive – foods that promote a low-
inflammatory environment within our bodies are in abundance.
Sure, it might mean changing habits, but nothing is insurmountable.
I’ve followed it for close to six years with a few tweaks along the
lipolysis, or the Promote neuron Protect neuron way and have never felt more energised in my life. I’m physically
burning of fat. During regeneration health stronger than I was at 20 (I’m 41 now), more alert, more resistant
periods of elevated We need to shake Ketones produced to injury and more resistant to illness.
insulin, fat-burning off the idea that as a direct result of Moreover, I have a good relationship with food. I honestly don’t
is blunted until such we are born with carb restriction elicit
time that insulin returns feel I restrict myself with food. I love cooking, which certainly helps
a finite number a protective response
to normal levels. of brain cells and for the brain, which me control everything I put in my body – but even when I’m eating
However, if insulin is beyond maturation is highly significant out, sure I’m selective, but not restrictive. I’m not impervious to
chronically high due they slowly die off, in the fight against ageing (shame that!) or work-related stress (work in progress) and
to insulin insensitivity accelerated by poor neurodegenerative
then fat utilisation is I do get sick occasionally, BUT I feel, based on years of research
diet and lifestyle. diseases. As we
compromised and fat Humans actually age we tend to see and personal experience, I’ve struck on a great solution to health
loss harder to achieve. have the ability to a decline in the and weight management. It’s not a magic potion or pill, but rather
Reduce inflammation grow new brain cells integrity of our brain an approach to food and lifestyle.
through a process cells. Studies have My primary focus is to care for and nourish my cells, mitochondria
This is the golden ticket called neurogenesis, shown that ketones
for me. My 60-day which occurs when improve cognitive
and gut health, promoting an environment that is low in toxicity
Keto Protocol is your brain produces function in sufferers and inflammation. To do this requires some tweaks with foods and
designed to reduce more BDNF (brain- of Alzheimer’s, macronutrients, along with some bio-hacks. Once you get to grips
systemic inflammation derived neurotrophic Parkinson’s and
– adopting a ketogenic with the nutrition side of keto, you’ll be well on the road to good
factor) – “fertiliser” MS. In fact, beta-
diet will inhibit for the brain. There
health. From this point onwards it’ll be a case of further optimising
hydroxybutyrate
inflammasomes, which are a few mechanisms has been shown to your health and performance by including some itness, some smart
are a part of the innate to stimulate BDNF and reduce neuronal supplementation, some daily or weekly bio-hacks – then you’ll be
immune response and being in ketosis is one. loss in animal models.
promote inflammation.
a pillar of health inside and out!

What about keto flu?
As your body transitions from carbs as a primary fuel source to fats, expect to feel pretty ordinary. The body is equipped to run on fat or carbs. It’s also
capable of converting protein to carbs for fuel. But just like any mechanism, things may not run all that smoothly the first time around, particularly if that
mechanism hasn’t been used for 10, 20, 30 or 40 years. Until the dust has been blown off and the cogs oiled, the machinery moans and groans. This is called
the keto flu. Not all of us will experience the keto flu when transitioning, but if you are one of the unlucky ones, expect some of the following symptoms:
1. INCREASE YOUR CONSUMPTION OF FISH OIL

■ Research has shown that, through low-carb diets,
arachidonic acid is released into the blood from
stored fat. This can cause headaches by increasing
inflammatory molecules. Fatty fish can help to
brain fog buffer the effects of the inflammatory molecules.
2. INCREASE YOUR SALT INTAKE

■ For each gram of carbs stored in the body there’s
around 2–2.4 grams of water. When carb intake is
restricted, its stored version (glycogen) is depleted
too. With that comes a reduction in water. The water
contains many minerals, including sodium, so it’s
necessary to increase your salt intake.
irritability 3. INCREASE POTASSIUM

■ Similar to sodium, potassium is lost as a direct
result of a reduction of water in the body. Ensure
this electrolyte is replaced through real foods such
as avocados and leafy greens.
4. INCREASE MAGNESIUM
■ Magnesium is another electrolyte lost, so be sure
to redress the balance with magnesium-rich foods,
or consider a supplement.
5. DRINK MORE WATER

dizziness ■ On a carb-restricted diet, you’ll need to consume
more water. A rule of thumb is to multiply your body
weight by 0.04 to get daily consumption in litres.
6. INCLUDE SOME MCT OIL

■ MCT stands for medium-chain triglycerides, which
are converted in the liver to ketones to be a readily
available source of energy. Pure MCT oil can be
found in most health-food stores or supermarkets.
7. KETONE SUPPLEMENTS
■ Ketone supplements, otherwise known as
exogenous ketones, effectively flood your body
headaches with beta-hydroxybutyrate. There are a few ketone
supplements on the market.
8. GRADUALLY REDUCE CARBS

■ Giving up carbs is difficult, due to the dopamine
response that eating carbs elicits. Long-term
exposure to carbs can lead to dependency on
them. One solution is to ease into a low-carb diet,
reducing daily intake gradually.
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This is an edited extract from The Keto Diet by Scott Gooding, published by Hachette Australia. levels throughout the day.
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BREAKFAST LUNCH
Fourkillerketodishes
Going keto doesn’t mean forgoing delicious meals.
DINNER SNACK

BUTTERY EGGS WITH SALMON BARBECUE PRAWNS
INGREDIENTS MAKE IT INGREDIENTS MAKE IT
2 tbsp butter 1) Heat the butter on a low heat in 120g salted butter 1) Preheat barbecue to medium.
2 shallots, chopped a large frying pan. Add the onion, 3 garlic cloves, minced 2) Place a frying pan over
½ brown onion, finely shallots and leeks. Cook for 5-6 1 long red chilli, deseeded low-medium heat and add the
chopped minutes or until softened. and roughly chopped butter. Heat for 2 minutes, then
½ leek, finely sliced 2) Gently whisk the eggs in a ½ bunch parsley, chopped add the garlic and chilli and
6-8 eggs separate bowl. Add the eggs to 24 raw banana prawns cook for a further 2 minutes.
150g smoked salmon, the pan and continue to cook Juice of 1 lemon Add the parsley and cook for
roughly chopped on a low heat. Stir occasionally. a further minute. Remove the
Sea salt and freshly ground
Cook to your preference. pan from heat but keep warm.
Sea salt and freshly ground black pepper, to taste
black pepper, to taste 3) Remove from the heat. Season 3) Throw the prawns on the
and add the smoked salmon. barbecue. Using a brush,
smear some of the butter
Serves: 4 from the pan onto the prawns
as they cook, ensuring both
sides are covered. Cook for
1-2 minutes each side, or until
cooked through, then remove
from the barbecue and coat
with more of the herb butter
and a drizzle of lemon juice.
Season with salt and pepper.
Serves: 4
ASIAN FISH CAKES MEXICAN CHICKEN WITH EASY GUACAMOLE
INGREDIENTS MAKE IT INGREDIENTS MAKE IT
2 medium fish fillets (eg, 1) Chop fish fillets up into 1 onion, sliced 1) Preheat oven to 180˚C.
trout, salmon, John Dory) small chunks. 2 garlic cloves, chopped 2) In a large mixing bowl, combine
½ red onion, chopped 2) In a mixing bowl, combine the 3 tbsp olive oil onion, garlic, oil and spices.
½ bunch of coriander, fish, onion, coriander, lime 1 tsp smoked paprika Chuck in the chicken and toss to
stalks and leaves zest, eggs, garlic, ginger, chilli 1 tsp cumin ensure pieces are well coated.
roughly chopped and salt. Mix well, gradually ½ tsp cayenne pepper 3) Place chicken on a baking
Zest of 2 limes adding the coconut flour. tray lined with baking paper.
½ tsp chilli flakes
3 eggs The mixture should resemble Season with salt and pepper
a sticky dough and should hold 1 whole chicken,
2 garlic cloves, minced quartered (or 4-8 and pop in oven. Bake for
2cm knob of ginger, peeled together when compacted. 40 minutes, or until cooked
chicken pieces)
and minced 3) Place a frying pan over through and browned.
4 small red chillies Sea salt and freshly ground
medium heat and add the Remove from oven and
½ tsp sea salt black pepper, to taste
coconut oil. Divide the mixture allow to rest for 5 minutes.
1-2 tbsp coconut flour ½ bunch parsley, chopped
into 4-6 balls. Place the balls
1 tbsp coconut oil 4) Meanwhile, make the
in a pan, pressing down with
guacamole (below).
a spatula to form patties. Cook
for 2-3 minutes on each side, 5) Serve the guacamole alongside
depending on how thick your the chicken.
patties are. Remove and keep
warm while you make the Guacamole: combine 2 ripe
salad (below). Serve the salad avocados; juice of 1 lime, ¼
along with the fish cakes. bunch of coriander, chopped;
½ tsp cumin and salt and
Salad: mix together a handful pepper in a mixing bowl. Use
of basil leaves, a handful of a fork and avoid mashing too
mint leaves, 2 finely chopped much – leave some texture.
shallots and a splash of
macadamia or olive oil. Serves: 2-4
Serves: 2-4

DY I N G F O R A WO R KO U T B U T P R E S S E D F O R T I M E ? YO U C A N S T I L L M A K E B I G G A I N S I N
M U S C L E A N D F I T N E S S – YO U J U S T N E E D T O K N OW H OW T O M A K E T H E M O S T O U T O F YO U R M I N U T E S .
BEGINNER’S RUNNING HIIT WORKOUT
Trying to find time DISTANCE PERCEIVED
ACTIVITY TIME
for exercise when (APPROX) EXERTION
T you’re overwhelmed
with work and family
Warm up
Intense interval 1
3 min
30 sec
600m
80-140m
40%
80%
responsibilities can be
tough. Who can spare hours at the Rest interval 1 2 min 30 sec 500-600m 50%
gym when the boss is breathing Intense interval 2 30 sec 100-180m 85%
down your neck at work and there’s Rest interval 2 2 min 30 sec 500-600m 50%
a new baby keeping you up nights
at home? But despite what you Intense interval 3 30 sec 110-200m 90%
might think – and what many in Rest interval 3 3 min 550-650m 50%
the past believed – you don’t need Intense interval 4 30 sec 120-220m 95%
to spend hours and hours at the
Rest interval 4 3 min 550-650m 50%
gym to get the results you want.
Intense interval 5 30 sec 110-200m 90%
Rest interval 5 2 min 30 sec 500-600m 50%
■ “When you’re terms of muscle Rest interval 6 2 min 30 sec 500-600m 50%
thinking about adaptation for
making your endurance sports,” Warm down 3 min 1200-1500m 40%
training as Dr Boutagy says.
effective as That’s right, for
possible if you have endurance sport
limited time, you and muscle you can adaptation and you all muscle fibres are heavier load,” Dr
need to ask yourself make surprisingly can use training recruited when you Boutagy says.
– what am I wanting good gains in much to failure for take that lift that “That’s the big
from that training less time than strength training.” you’re performing finding – it was
session?” says you might think. Recent years have to failure,” Dr thought up until
sports scientist And there’s good seen a change in Boutagy says. a few years ago
Dr Tony Boutagy. reason for this. our understanding This doesn’t that for muscle size
Blokes usually “To gain muscle or of muscle. In the necessarily you would have to
want one of two to gain the aspect past, it was believed mean that you lift heavy and do
things: muscle of muscle that’s you had to perform need to use heavier lots of sets, which
mass or increased used for sport – multiple sets and weights with is obviously very
fitness and mitochondria – multiple exercises shorter reps either. time-consuming.
endurance. And there’s a minimum per muscle – lots “You can use a If you look at
for the time poor threshold that of volume and lighter load and what the average
among you who you need to pass lots of exercise – to do lots of reps, bodybuilder does
still want results, and you can do activate muscle and if you fail at – they’ll pick two
there’s good news that relatively and make it grow. 30 or 40 reps you’re or three muscle
for you: “The time it quickly,” Dr “However, still activating groups and
takes is relatively Boutagy explains. research from the same muscle hammer that
short in terms of “You can use Canada over the tissue you would for an hour –
muscle mass and interval training last few years has if you did eight that’s just not
relatively short in for endurance demonstrated that or 10 reps at a time effective.”
GO HARD
20 magic minutes
So you’ve got 20 minutes. Time to get a horizontal plane – things like chest Dr Boutagy says. “But you need to
busy. First, spend five minutes warming press and rows – and then pick two perform one set to virtual failure, then
up. Then you need to pick six to eight that work the vertical plane, which take a very short rest and either drop
exercises for the major muscle groups. would be overhead pressing, pull- the weight or try and keep the weight the
“How I would design that, so you downs and chin-ups. same, and then do as many reps as you
don’t just focus on what you can see For the lower body, choose two can until you reach absolute failure.
and miss the muscle fibres that you can’t exercises for the knee and two “After that point, you’re not really going
see – which is one of the more common for the hip – squats and hamstring to activate any more muscle tissue. If
problems – I would pick four exercises curls for the knee, for example, you were to rest five minutes and then
for the lower body and four for the and deadlifts and abs for the hip. go again, you’ve already activated all the
upper,” Dr Boutagy recommends. “Whether you choose to do them one muscle tissue you’re going to activate for
For the upper body, choose two after the other or do them in one big that day. You can do more, but you’re not
movement patterns that work in circuit won’t really make a difference,” going to get impressively more results.”

9
Five weeks of HIIT
workouts performed
four days per week for
20 minutes improved
oxygen consumption
by 9%, found a study
in PLoS ONE .
2
Just two minutes of HIIT
increased metabolism over
24 hours as much as 30
minutes of running, found
a study in the International
Journal of Sport Nutrition &
Exercise Metabolism.
30
A study in the Journal of
Strength and Conditioning
Research found 30
minutes of HIIT burned
30% more calories than
30 minutes of weights,
running or cycling.
60
Just 60 seconds of HIIT
during your workout can
boost your endurance
and mitochondria count,
and lower your blood
pressure, says a study
in PLoS ONE .
17
People doing HIIT
three times a week for
12 weeks saw a 17%
reduction in visceral
fat, found a study in the
Journal of Obesity.
450 HIIT stimulates the

production of human
growth hormone by up to
450% during the 24 hours
post-workout, says a study
in the Journal of Sports
Sciences.

Mix it up BEGINNER’S CYCLING HIIT WORKOUT
DISTANCE PERCEIVED
ACTIVITY TIME
■ Of course, you work, etc – choose (APPROX) EXERTION
can’t work out like a few different
this every day. exercises and Warm up 3 min 1200-1500m 40%
On weekends, and employ the same Intense interval 1 30 sec 275-400m 80%
days when you approach: take
have more time, your first set to Rest interval 1 2 min 30 sec 850-1000m 50%
you need to pay virtual failure, rest
attention to the for 10-30 seconds Intense interval 2 30 sec 300-450m 85%
“less important” and then work to Rest interval 2 2 min 30 sec 850-1000m 50%
muscles. absolute failure.
“If you have 20- “That’s the Intense interval 3 30 secs 325-500m 90%
30 minutes, choose advantage of
moves that use training for
the biggest muscle longer – you can Intense interval 4 30 sec 350-550m 95%
mass and multiple focus more on
joints and cover the forgotten Rest interval 4 2 min 30 sec 1000-1200m 50%
as much muscle muscle groups,”
as possible,” Dr Dr Boutagy says.
Boutagy says. “For a busy bloke Rest interval 5 2 min 30 sec 850-1000m 50%
“But if you have during the week,
more time, work out for 20 Intense interval 6 30 sec 275-400m 80%
rather than minutes, but on
doing more sets the weekends try
of the same to fit in a longer Warm down 3 min 1200-1500m 40%
exercises, pick workout. Over
a more diverse time you must do
array of exercises more expansive
to make sure workouts that
that all different target the weaker
fibres have muscles and weak HIIT me
been activated. links. Otherwise,
Because no one six months down
exercise can fully the track you’ll ■ You can easily Dr Boutagy says. are carb-sensing sprinting (where
activate all of your start getting do a very effective “When you train signals. If the most HIIT research
muscle tissue.” sore shoulders cardio workout after a meal, some muscle can’t has been done),
To spread the or back issues.” in 20 minutes or of the pathways sense carbs, like swimming,
training stimulus less by using high- that are causing if you train before cycling or rowing.
through a much intensity interval adaptation are breakfast and The table on this
wider muscular training (HIIT). actually nutrient- there are no carbs page and the
challenge – calf “There is one sensing pathways. in your system, previous page
work, ab work, benefit that When you do it is now believed feature sample
shoulder stability happens with cardio, what that you get more beginner HIIT
cardio training happens at a results per unit sprinting and
that doesn’t molecular level to of training time.” cycling workouts
To gain muscle, there’s happen with grow mitochondria Choose an HIIT that you can do in
weight training muscle – signals activity that uses around 25 minutes.
a minimum threshold which has only that say grow it movements that
you need to pass. You can been discovered in or don’t grow it are full body in
do that relatively quickly. the past few years,” – some of them nature, such as
GO HARDER
Give me 10
Maybe you’ve only got 10 minutes trying to do as many reps as possible.” So resting for two minutes and doing
to spare. Don’t stress – any kind While it’s hard to believe, you can it again is not going to increase fibre
of muscle contraction is better than see gains from short workouts like recruitment any more or turn on
none. And for a 10-minute window, these. “You can do weights until the pathways of growth any more. Sure,
you’re better off doing strength cows come home, but after a certain over time you may see a small further
training than cardio. point you’re not going to see any more improvement, but why double or triple
“Warm up, and then choose your results,” Dr Boutagy explains. “After your training time for a result that is
most bang-for-buck lower-body move you’ve worked to failure once, you’re not appreciably better?” Why, indeed.
– squat or deadlift – and for your upper getting only a very small benefit from
body go with an overhead press or training another set.
chin-up,” Dr Boutagy recommends. “Once you’ve reached failure, you’ve
“Work those two movements back to turned on the muscle growth pathway
back with no rest until your time is up, and you’ve activated muscle fibres.

seikowatches.com
SAME GAINS
Lifting a weight that’s
between30 and
50% of your 1RM to
failure results in the
same muscle gains
as lifting between 75
and 90% of your max
for eight to 12 reps,
according to research
from McMaster
University, Canada.
Go lighter
The heavier weights you can lift, the stronger you are, and working
towards improving your strength levels for the big lifts is a great way to
ensure you’re consistently progressing towards a fitter, healthier and
for longer
stronger body. But if your primary fitness goal is to build as much muscle mass as
you can, then spending more time lifting lighter weights might be a better option.
Research from McMaster University in Canada found subjects who followed
a 12-week lifting program using 75-90 percent of their one-rep max for sets of eight
LIFTING LIGHTER WEIGHTS to 12 reps added the same amount of lean muscle mass as those who used only 30 to
TO FAILURE PACKS ON LEAN 50 percent of their max but lifted to failure, which was around 20 to 25 reps per set.
MUSCLE AS FAST AS So if you want to add lean size but give your joints, tendons and other connective
GOING HEAVY. tissues an easier time, try going lighter for longer to pack on muscle.

Body Book Strength
Dumbbells
When you’re determined to
W make big strength gains but

are short of time, it can feel How to do
impossible. But you can get the workout
get complex
stronger and leaner in a relatively short
amount of time – if you spend those ■ Do five reps of
minutes perfectly. That’s exactly what each move in order
this dumbbell complex circuit, designed without resting as you
by trainer Olli Foxley, is all about. transition between
Use the simple dumbbell “Dumbbell complexes are a great way them. After the final
in the smartest possible to train all the major movement patterns move, rest for two
way to get strong. in a short space of time, which will really minutes, then repeat
the circuit following
elevate your heart rate,” explains Foxley.
exactly the same
“When doing a variety of moves back to formula. Do five rounds
back, using dumbbells is often a better in total, then collapse
option than a barbell for gains because into a satisfied and
you’re using a lighter total load so you sweaty heap.
won’t suffer from form-ruining fatigue.”
1 Dumbbell hang high pull
FORM GUIDE
Stand tall with your chest

up and abs braced, holding
a dumbbell in each hand
with an overhand grip.
Hinge forward from your
hips, keeping your legs
straight, to lower the
weights to about knee
height, then go into triple
extension – pushing your
hips forward and going
up on to tiptoes – while
pulling the dumbbells
up to shoulder height.
Reverse the movement
back to the start.
EXPERT TIP
“The dumbbell hang high

pull is a great move for
building explosive power
because using dumbbells
reduces the range of the
move,” says Foxley. “This
makes it technically easier
to perform while still
working your body through
triple extension of the
ankle, knee and hip joints.”

2 Dumbbell front squat
FORM GUIDE
Stand tall, holding a dumbbell in each hand

at shoulder height with your chest up and
your abs engaged. Bend your knees to
initiate the move and squat down, keeping
your chest up and the weights in position,
until your hip crease is below the level of
your knees. Drive back up through your
heels to return to the start position.
EXPERT TIP
“Holding the weights in front of you shifts

the emphasis more to the quads and forces
all your stabilising muscles, including your
core, to work hard to manage the weight.
It’s a great move by itself, but also has
tremendous cross-over benefits to how
strong you are in the barbell back squat.”
3 Dumbbell push press
FORM GUIDE
Stand with your feet shoulder-width

apart, holding a dumbbell in each hand at
shoulder height. Keep your chest upright
and your core muscles braced. Lower
into a quarter squat, then stand back
up powerfully and press the weights
directly upwards until your arms are
fully straight. Then return to the start.
EXPERT TIP
“This is the toughest move in the complex,

so the weight you can lift for this exercise
will determine which set of dumbbells
you use for the circuits. That’s why
it’s a push press rather than a strict
overhead press because the quarter
squat will generate a bit of momentum
and allow you to lift slightly heavier.”
4 Push-up renegade row

FORM GUIDE
Start in a push-up position with your hands

gripping the handles of the dumbbells and
your abs braced. Lower your chest towards
the ground by bending your elbows, then
press back to the top position. Then row
one dumbbell upwards and back down,
and then do the same with the other
dumbbell. Try to keep your body straight
and don’t twist your hips as you row.
EXPERT TIP
“The push-up renegade row combination

will work your chest, shoulders, triceps,
back, biceps and abs – in other words,
all your upper-body muscles – during a
single set to end each circuit with a nice
upper-body pump, with a rotational element
from the rows to hit your abs hard.”

Body Book Test yourself
Rise to the challenge

STUCK IN A TRAINING RUT? THEN TRY ONE OF THESE
EIGHT GYM CHALLENGES TO PUT THE FIRE BACK IN
YOUR FITNESS BELLY.
EXPERT TIP
Whenever you do
the Centurion, time
how long it takes and
aim to beat it the next
time you complete
the challenge.

If you lift weights for a while, it’s
likely that at some point you’ll feel
like you’re stuck in a bit of a training
rut. Your motivation will wane a little and your
results will plateau. And when that happens,
instead of throwing in the sandpaper-esque
complimentary gym towel, we suggest that
you turn to one of these workouts. They’re
designed to offer a new physical and mental
challenge – something for you to focus on that
will rekindle your love affair with working up
a sweat. Each one is designed to be done as
a stand-alone workout, so you can try one of
them or attempt a few in different sessions.
For each one, we’ve given you a sample
session you can try, but you can also invent
your own routines that fit into the different
training modalities. So, for example, if you
do an inverse ladder we’ve suggested
that you try push-ups and jump squats,
but you could do pull-ups and dips.
You’ll also find that these sessions provide
a great mental challenge. They’ve been cleverly
designed to be manageable but tough, so you’ll
have to battle through psychological as well
as physical obstacles. But your new-found
work capacity and mental toughness will stand
you in good stead to get back to your normal
routine feeling fitter and stronger than ever.
Centurion
In this session, your aim is simple: select three
moves and complete 100 reps of each of them
as fast as you can, any way you like. You could
try to do as many reps as possible of one move
in one set and complete the 100 reps in as few
sets as possible, or you could break it down
into manageable chunks such as doing 10 sets
of 10 reps of each. It really is up to you.
The theory The challenge
■ This session pits 1 ) Dumbbell squat

your body and mind 2 ) Dumbbell curl
against the clock.
It’s a good old- 3 ) Dumbbell press
fashioned grind This involves three
designed to test you to moves that, between
your limits. The most them, work most
sensible approach is major muscle groups.
to break each exercise To make it easy, you
down into 20- to can use the same
25-rep sets. You’ll weight of dumbbell
need to select a move for each move, but
and a load that allows to make it a higher-
you to complete the quality workout,
100 reps in four to choose a heavier
five sets. Fewer and load for the squats
it’s too light. More than the curls.
and it’s too heavy.
D EJ C
AENM
UBAE
RRY 2018
EMOM
EMOM stands for every minute on the minute and involves you
performing a set amount of work at the start of each minute of your
workout. It’s a versatile way to train – beginners can select one move
and do, say, 10 reps of that exercise. More advanced exercisers can
attempt two moves, which will leave less rest time each minute and
provide a tougher fitness test.
■ EMOMs can be tough, but they 1 ) Dumbbell overhead press EXPERT TIP
When creating an
also tend to fly by, which is great 2 ) Dumbbell lunge AMRAP challenge,
if you want a quick workout. They use compound (multi-
usually start out feeling fairly We’ve gone for a two-move joint) moves because
comfortable but get tougher the EMOM, and to keep things simple they give you a bigger
you do 10 reps of both move, then cardio test than
longer you go on because the rep isolation (single-joint)
count stays the same as you tire. rest until the start of the next exercises.
It’s also likely that you’ll have less minute. That means you can
and less rest each minute because clock up 100 reps of each move
the accumulated fatigue means in under 10 minutes. Just adjust
it takes longer to do the work. the variables to suit your ability.
AMRAP
AMRAP stands for as many rounds (or reps)
as possible, and it involves completing as much
work as you can in a set time or at a set weight.
For fat loss, doing as many rounds as you can
is a good option because you don’t need heavy
loads to make it challenging. Just pick your
exercises, set a clock and take a deep breath
because rest will be in short supply.
One-move challenge
This workout is a test of your mental strength as much as your physical
capacity. It’s pretty simple: you pick a single move and an ambitious ■ The aim is to do the 1 ) Deadlift
number of reps and you aim to complete them as quickly as possible. maximum amount of 2 ) Bent-over row
You can also pick a single move and a set time and rack up as many reps work your body is able
to complete, so this is 3 ) Front squat
as you can in the allotted time. But be warned – it’s a brutal session.
a tough test of fitness. 4 ) Overhead press
You also get very little This is an excellent
rest, so it challenges example of a barbell
your ability to circuit because it
■ The idea is to pick a compound 1 ) Burpee complete long periods works virtually every
move like a lunge or a burpee, and No-one really likes burpees – of work. Depending on major muscle group.
if you do you’ll work a lot of muscles but they are a fantastic move the moves you select, Do as many rounds
as well as tax your cardio system. because they work so many a workout duration of 10 reps of each
You could try as many burpees as muscle groups and you can of 10 to 20 minutes exercise in a row
you can in a minute, or you could do them anywhere. How many should work well. as you can in 15
see how long it takes you to do 500 reps you go for or how long your It also makes sense minutes. Use a load
lunges. It’ll develop your ability to session lasts should depend to select compound that’s appropriate
tolerate lactic acid (which builds on your fitness level. Whatever moves rather than for your level.
up in your muscles during exercise, stage you’re at, record your isolation moves.
causing pain). performance and try to beat
it the next time you do it.

Ladder
A ladder is a workout in which you add a rep
each set. The simplest way of doing it is to pick
one exercise and start at one rep for the first
set, then do two for the second, three for the
third and so on. How high your ladder goes is
up to you. You can also decide to start on, say,
five reps, if it’s a relatively easy move, and you
can also select how long your rest period is.
■ It’s simple and 1 ) Push-up

flexible and can If you decide to do
be used to do most push-ups, make
exercises. For the sure your reps are
purposes of fat loss, slow and controlled.
it makes sense to That will recruit the
select a compound maximum number
move (one that of muscle fibres and
works multiple help ensure that you
muscle groups) do the move with
that is reasonably perfect form. You can
challenging. You do a ladder workout
could do a crunch, with two moves, but
but it would be quite if you decide to do
boring and it wouldn’t that you may prefer
burn many calories to do the next option.
or use that many
muscles. A push-up
is a better option.
D EJ C
AENM
UBAE
RRY 2018
Inverse ladder
EXPERT TIP
An inverse ladder is a workout that involves When doing 6, 12,
25, always put the
doing two exercises. In the first round, you do exercise that involves
a single rep of one move and then, say, 10 reps the heaviest weight
of another move. In the next round, you do first and the move
that involves the
two reps of the first move and nine reps of the
lightest weight last.
second. You continue that pattern until you
have completed a round in which you do 10
reps of the first move and one of the second.
■ Single-exercise 1 ) Push-up
ladder sessions can 2) Jump squat
be a bit dull, so this
is a way of making This is a fantastic little
a ladder workout workout that takes
more interesting. only about 15 minutes
It’s also an excellent to complete. Do one
way of pairing an push-up, then 10 jump
upper-body move squats, then rest for
with a lower-body 30 seconds. Continue
move. Doing that to use the inverse
will keep your heart ladder system until
rate high throughout you’ve completed a
the session, but your round of 10 push-ups
muscles still get a and one jump squat.
chance to recover.
Our advice: do 10 reps
of the harder move
in the first round.

Body part bash
This is an advanced session because it uses
multiple exercises that primarily target the
same body part. Choose between two and
four exercises, starting with the most difficult
or the heaviest move. Do the moves with
minimal or even no rest.
■ This is not for 1 ) Dumbbell

beginners because overhead press
the body part you’re 2) Arnold press
targeting doesn’t
get any rest. In a 3 ) Dumbbell
lot of workouts, lateral raise
the exercises often 4 ) Dumbbell
alternate between reverse flye
upper- and lower- This four-move
body moves or workout will thrash
antagonistic muscles, your shoulders.
which means that Aim to do 10 reps
one muscle group can of each exercise
recover while another in order without
works. But in this resting. Rest for
instance, you don’t 60-90 seconds at the
get any rest, which end of the round and
means that you complete three to five
improve your ability rounds, depending
to deal with lactic acid. on your stamina.
6, 12, 25
This workout was popularised by the renowned
strength coach Charles Poliquin and involves doing
six reps of one exercise, 12 reps of another and 25
of a third back-to-back with little or no rest. It can
be used as a muscle-building protocol as well as a
fat-loss tool, and the length of rest between rounds
will dictate which is the focus – less rest means
more fat-burning.
■ When this is used 1 ) Incline bench press

as a bodybuilding 2 ) Incline dumbbell
protocol, the three bench press
exercises usually
work the same body 3 ) Dumbbell flye
part to cause complete All the exercises in
fatigue. For fat loss, this workout target
though, the exercises your chest. You start
don’t have to target with a heavy barbell
the same body part move, then do a
but should be chosen dumbbell version. The
to give you a rep count final move is a lighter
that’s taxing. The aim exercise, but the high
is to create a mixture rep count will make
of cardiovascular and it taxing. Complete
muscular fatigue. five rounds in total
with 90 seconds’ rest
between rounds.
D EJ C
AENM
UBAE
RRY 2018
Body Book Training tips
Keep it simple
Lost in the lunchtime rush? Grab one bit of kit,
retreat to a corner and get to work…
Warm-up All-over arms Core Chest and triceps

USE… a band U S E … a cable U S E … a gym ball U S E … dumbbells
DO… raise, pull-apart, dislocate DO… face pull, extend, pull-down DO… pike, tuck, push-up DO… flye, skullcrusher, pull-over
■ This can be done at the start ■ Use the double rope attachment ■ This one’s a three-way core hit: ■ For the chest flyes, keep a slight
of any training session. Start with for this one. Start with a face pull start with your feet on the ball and bend in your elbows and bring the
the front raise: feet on the band, to keep your shoulders healthy, hands on the ground. First, do the dumbbells overhead, then out to
pulling the band up to shoulder keeping your elbows high and pike for eight reps – legs straight, your sides. On the last rep, move
height with your palms pointing bringing the ropes to either side bringing the ball towards your straight into a skullcrusher –
down. Do 10 reps. Next, take your of your face. Move straight into hands and your hips up high. bending the dumbbells to bring
feet of the band and do 10 pull- a rope triceps extension: arms by Next, bring your knees in for eight them close to your face. Finally,
aparts, holding the tension at the your sides, bending your elbows reps, and then finish with eight do pull-overs, lowering the
end of the movement. Finish with to move the weight. Then do a push-ups, feet still on the ball. dumbbells behind your head.
five band dislocates, bringing straight-arm pull-down, leaning You’ll hit your core from every Complete eight to 12 reps for
the band overhead and down forward slightly to increase the angle – and use it for stability each movement – more for the
behind your back. emphasis on your lats. as you work your arms. moves where you’re stronger.

A gym ball can help
6 MOVES TO DITCH
you hit your core Some are risky, others inefficient. Bin these moves and
from every angle. switch to something more productive instead.
1 2
SIDE BENDS LUNGES WITH ANYTHING

You only have to lean Yes, it seems like a time-saver,
forward or back a little but unless you’ve got strong
and this puts excess force arms (or weak legs), there’s no
on your spine, leaving you way that a pair of dumbbells you
at risk of intervertebral can curl or press will provide
disc trauma. Don’t risk it. enough load to work your legs.
SWITCH FOR SWITCH FOR
The suitcase carry Doing them separately

Your core does its best work If you’re after a time-saving
when it’s resisting movement arms-and-legs combo, grab
and stabilising your spine – help a heavy kettlebell in each hand,
it by carrying a heavy dumbbell lunge for six reps on each leg,
or kettlebell for 20m, switching then do six kettlebell cleans.
hands and walking back. It’s great Repeat three times without
prep for heavy farmer’s walks. putting the kettlebells down.
3 4
SEATED CALF RAISES LEG HOVERS

The calf is made up of three The idea behind holding your feet
main muscle groups: the medial slightly off the ground is sound,
and lateral gastrocnemius, and but unless your pelvis stays
the smaller soleus. The first correctly tilted, your core muscles
two are recruited more when can’t do the job – and the spine
the leg is straight, so seated muscles come in to compensate.
raises won’t hit them as hard. SWITCH FOR
SWITCH FOR The hollow-body hold

The donkey calf raise is a If you can’t keep your lower back
better option, but if you don’t flat against the floor for the leg
have a machine - or a willing hover, bring your legs higher off
partner – switch to single-leg calf the ground and your shoulders up,
raises with your leg completely with your hands above your head.
straight and a fingertip against Hold for 30 seconds, rest for 60.
the wall for balance.
5 6
MACHINE PULL-UPS UPRIGHT ROWS

The pull-up should be a full- Yes, they feel like they’re
Shoulders Legs body movement, where even stimulating your traps and delts
your abs and glutes are creating – but they’re also aggravating
U S E … a kettlebell U S E … a sandbag
tension to help brace your body any existing shoulder issues
DO… overhead press, halo, DO… squat, lunge, reverse lunge
for the movement. The machine you have, by mashing your
bottom-up press
■ A Bulgarian bag will do, but you’ll won’t teach you to do that. shoulder’s bony acromion
■ Kettlebells are great for overhead need to up the reps. Start with 12 It also lets you hold your body process against the tendons
work because they nestle neatly squats, keeping your heels flat and at slightly the wrong angle. of your rotator cuff. For most
on the back of your wrist. Start holding the bag either over your SWITCH FOR
people, it’s not worth the pain.
with a standard overhead press shoulders or in the crook of your Smaller sets SWITCH FOR
and do 10 reps. Then grab the horns arms. Move on to 12 forward lunges, If you can only do three pull-ups, Trap bar shrugs
in both hands and move the weight then 12 reverse lunges – they’ll hit then rather than using assistance They’ll allow you to load up and
in a circle around your head. Do your quads from a diferent angle. to do more, do one or two at a hit your traps harder, and the
five reps each way. Finally, aim Repeat the whole thing four times. time – either with 60-second neutral grip means putting your
to do one good rep of a bottom-up rests, or throughout your day. shoulders under less stress.
press, which will encourage you
to use an efficient movement path.

Body Book Chest
How to do
the workout
■ This is a six-
move session
made up of two
straight sets then
two supersets. Do
all the reps of move
1, sticking to the
sets, reps and rest
shown, then do all
the reps of 2. Then
do moves 2A and
2B as a superset,
and the same again
for moves 3A and
3B, to work your
chest hard.
Chest to W
What’s the quickest way to add size and strength
to your chest? To work these muscles through
a variety of angles, using different set and rep
impress
ranges. This six-move chest workout does all of those
things, and more, to help you get bigger and stronger in the
fastest time possible. Start with the two straight sets, then
move on to the two supersets so you work your pecs – as
Put this six-move weights workout to the well as your shoulders and triceps – hard, so you can start
test to build a bigger, stronger and wider building an impressive new upper body right away.
chest to transform your torso.

EXPERT TIP
Warm up thoroughly, starting with some
shoulder, elbow and wrist movements,
followed by some light dumbbell
bench presses and dumbbell flyes,
interspersed with more mobility work in
the rest periods between warm-up sets.
Gradually increase the weight of each
warm-up set while reducing the reps
until you’re fully ready to go.
1
BENCH PRESS
Sets 5
Reps 8
Rest 60 sec
W H Y The classic big lift for a
bigger, stronger and wider chest.
H O W Lie flat on a bench holding
a barbell with an overhand grip,
hands slightly wider than shoulder-
width apart. Plant your heels on
the floor, tense your glutes and
core, then lower the bar to your
chest and press it back up.
2
CABLE
CROSS-OVER
Sets 5
Reps 12
Rest 60 sec
W H Y It isolates the chest
muscles and hits the inner
and outer sections of the pecs.
H O W Stand tall in the middle of a
cable machine, holding a D-handle
in each hand attached to the high
pulley. With a slight bend in your
elbows, bring your hands down
and in so they cross in front of
your body. Pause for a second,
then reverse the move to the start.

3A
INCLINE DUMBBELL
HAMMER PRESS
Sets 4
Reps 12
Rest 30 sec
W H Y The incline and this hand
position work the chest in a
different way for greater gains.
H O W Lie back on a incline bench,
holding a dumbbell in each hand
at shoulder height with palms
facing. Press the weights up
until your arms are straight, then
lower them back to the start.
EXPERT TIP
This superset is designed to work the
upper, lower, inner and outer portions
of your pec muscles from a different
angle so you recruit and then fatigue
fresher muscle fibres, allowing you to
make greater gains in less time. Keep
the weights sensible, especially for
the incline dumbbell flyes – it’s smarter
to go lighter with great form instead
of flinging too-heavy weights around.
3B
INCLINE
DUMBBELL FLYE
Sets 4
Reps 12
Rest 60 sec
W H Y It works your upper
and outer pecs to build
a broader chest.
H O W Lie back on an incline
bench, holding a dumbbell in
each hand with arms straight
and palms facing. With your
chest up and a slight bend in your
elbows, lower the weights out
to the sides until you feel a good
stretch across your chest, then
raise them back to the start.

Body Book Chest
EXPERT TIP
This final superset is designed to fully
fatigue the chest muscles in a safe
way so you end the session with a big
chest pump and the maximum amount
of muscle tissue damage, which will be
rebuilt bigger and stronger.
4A
DUMBBELL
PULL-OVER
Sets 3
Reps 15
Rest 30 sec
W H Y It works (and stretches)
your chest in a unique way.
H O W Lie flat on a bench, holding
a dumbbell above your chest in
both hands with straight arms.
Plant your feet on the floor, then,
keeping your chest up and arms
straight, lower the weight behind
your head in an arc until you feel
a good stretch in your lats. Raise it
back to the start position, keeping
your arms straight throughout.
4B
PUSH-UP
Sets 3
Reps 15
Rest 60 sec
W H Y A great move to really
blitz your chest in a safe
and strategic way.
H O W Start in a push-up position
with your hands underneath your
shoulders and feet together.
Engage your abs and glutes, then
bend your elbows to lower your
chest towards the floor. Pause
for a second at the bottom, then
push back up to return to the start.

*
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Body Book Big lifts
Fantastic four
Make these four master moves the cornerstone of your
training plan, with advice from top trainer Tom Wright,
and you’ll be able to achieve any fitness aim.
Dead right
The deadlift is
arguably the most
effective whole-
body strength and
muscle builder.
Deadlift TA R G E T S W H O L E B O D Y
If you’re looking for raw strength Brains and brawn Hard and fast
then the deadlift is the move for
you. “It’s a posterior chain builder, ■ Deadlifting is about both brute strength and ■ Even if you’re a beginner, you’ll quickly progress
working the muscles on the rear sound technique. “Although pulling weight off to having at least 100kg on the bar. And when it starts
of your body as you pull the bar the floor may sound simple, there are actually getting serious, you don’t want to be lifting with suspect
from floor to hip,” says Wright. quite a lot of things you can get wrong,” says technique. “If you find you’re struggling to perform this
“The deadlift will allow you Wright. “Poor technique lets down the majority lift with good technique, then start with some rack pulls
to move more weight than of deadlifters in your average gym, and can cause – which means setting the bar up in a rack around 30cm
any other barbell exercise, serious injury. When setting up , remember to pull off the floor,” says Wright. “You’ll develop the strength
so use it to develop your your shoulders back and chest out, locking down in a shorter range of movement.” And if you’re finding
overall strength and power.” your shoulder blades. This creates tension in your that you’re having to grind out every rep, you may
back that’ll help prevent you from rounding your want to work on the speed of your lift. “To help build
lower back or having your hips come up too early. your deadlift speed, work on heavy kettlebell swings,”
Your goal is to drive your hips towards the front, Wright says. “By firing your hips forwards against
so lean back into the lift and squeeze your glutes the weight of the kettlebell, you’ll build stronger glutes
hard while pressing your heels into the floor.” and hip drive, supercharging your deadlift power.”
D EJ C
AENM
UBAE
RRY 2018
Body Book Big lifts
Take a seat
Squats help to build
serious strength and
can boost production
of testosterone and
growth hormone.
Back squat TA R G E T S Q U A D S , G L U T E S , H A M S T R I N G S
In any serious gym, the one No half measures Whole body benefit Split the difference
question you will always be
asked is, “What do you squat?” ■“Apropersquatrequiresyourhips ■ Whilethesquatisprimarilya ■ An imbalance between left and
Like it or not, your strength will to come down at least until they’re legmove,theupperbodyisalso right can lead to poor movement
generally be judged on the squat level with your knees,” says Wright. involvedandbecomesincreasingly and injury. Doing an exercise that
numbers you put up. “People “You’ll hear the phrase ‘past parallel’ importantasyoutrytoliftheavier. develops strength unilaterally
new to lifting fixate on bench and this refers to the thighs being “Aneasywaytoimproveistomake will help guard against that. “After
press, but the truly strong guys parallel to the floor. Fail to go deep sureyourbackistightandyour squats, move on to Bulgarian split
will go straight below the belt,” enough and your muscles won’t chesthigh,”saysWright.“Gripthe squats,” says Wright. “Holding
says Wright. “The squat is a great get the stimulus they need to get barandpullitdownontoyour dumbbells, take a split stance
measure of strength because it bigger and stronger. Work on your shoulders.Raiseyourchestand with one foot ahead and the other
works both lower and upper body mobility for five to 10 minutes pushelbowsforward.Thisgivesyou behind on a bench. Lower your
at the same time while connecting before any squat session – this will astrongerplatformforthebartosit back knee while keeping your
the two with a strong core.” give you extra depth, making a onandmeanslessworkforyour front shin vertical. This will develop
huge difference to your results as coreandlegs.You’llbesurprised leg strength and is an excellent
well as helping you to avoid injury.” atthedifferencethismakes.” assistance move for back squat.”

Press for success
The bench press is
the classic big lift for
a bigger, stronger
and wider chest.
Bench press TA R G E T S C H E S T, T R I C E P S , F R O N T S H O U L D E R S
If you want to build an impressive Beyond the chest One side at a time Use your body
upper torso then the bench press
is king. “The trifecta of pecs, ■ ”The bench requires a lot of ■ If you have a strong chest but ■ Being able to control your own
shoulders and triceps makes this pushing power, which means you’re weak in your shoulders, body weight is a great way to
compound pushing movement you’ll need a strong upper back you’ll struggle to lift a serious lay foundations that’ll allow you
one of the true tests of strength, too,” says Wright. “Control your amount. To maintain good to lift big when you use external
along with the deadlift and squat,” shoulder blades by keeping them shoulder joints and give yourself resistance. “The best assistance
says Wright. “This lift also allows fixed on the bench. This tension the best chance of going big, try exercise for the bench press would
you to load up your triceps with will keep you in a stable position. the single-arm dumbbell press, be dips or a close-grip pressing
more weight than you could lift If you’ve ever seen a powerlifter says Wright. “It requires immense exercise that works the same
on assistance exercises such bench, you’ll know they take this shoulder control as well as a muscles in a slightly different
as dips or press-downs.” to the extreme, lifting their hips strong core to stay balanced. If you pattern,” says Wright. “Once
clear off the bench, planting their think you have one side weaker you can perform 10 controlled
feet and squeezing their muscles than the other, throw this in once body-weight reps, add weight,
tight from their shoulder blades a week and your imbalances will either with a belt or by holding
down their back to the floor.” soon be a thing of the past.” a dumbbell between your feet.”
D EJ C
AENM
UBAE
RRY 2018
Body Book Big lifts
Overhead press
TA R G E T S S H O U L D E R S , T R I C E P S
Hoisting a heavy weight above your head

is a true old-school test of strength. “The
overhead press requires strength and
balance as well as shoulder mobility and
stability,” says Wright. “This exercise will
create bigger delts as well as a strong back
– plus greater overhead strength, which will
be transferred over to the bench press.”
The only way is up
■ Pressing the weight directly overhead,

rather than slightly in front of you, is key
to going heavy. “When performing the
overhead press, remember that the weight
should be over your centre of gravity, passing
through your head, the top of your spine,
your hips and your ankles,” says Wright.
“Keep these in line by squeezing your abs and Raising the bar
glutes and pushing your head through once The overhead
the bar has passed your nose. You’ll also add press requires your
about 10 percent to your lift by simply keeping stabilising muscles
to kick in and creates
your core tight – so squeeze those glutes!” a strong posture
and torso.
Protect your neck
■ A good overhead press relies on good

mobility, and that means being able to retract
your shoulder blades and push your elbows
through so that they are directly under the
bar. To help develop that ability, try starting
the move with the weight behind your neck.
“Once you have mastered the overhead press
and the military press – done with your feet
together – you can try the behind-neck press,”
says Wright. “The same rules apply, only you
begin with the bar on your back. This variation
will work your rear delts and back more, but
you’ll need to reduce the weight by around
30 percent and take a slightly wider grip.”
Lift healthy
■ Your shoulder joints are freely moveable

and have a group of small stabilising muscles
called the rotator cuff. The upshot is that
they’re delicate and it’s easy for something
to go wrong, particularly when you’re tired.
“To improve shoulder health and stability,
perform the landmine press after your
overhead work,” says Wright. “Wedge one
end of a bar into the corner of the room
and perform a single-arm press. You
should allow your shoulder blades to
move while keeping your abs tight.”

Body Book Arms
How to do
the workout
■ This is a six-
move session
made up of three
supersets. Do all
reps of move 1A,
sticking to the
sets, reps and rest
shown, then do all
reps of 1B. Then do
moves 2A and 2B
as a superset, and
the same again for
moves 3A and 3B,
and you’ll work
every part of your
arms effectively.
Reload the T
To build bigger arms, you need to do more than
crank out countless dumbbell curls or cable
press-downs. Doing the same moves over and
guns
over again means your muscles adapt to this training
stimulus and stop growing. To keep them growing, you
must work your biceps and triceps from a variety of
angles and using multiple rep ranges – which is exactly
Try this six-move superset workout on for what this six-move superset session does, starting
size – and transform your arms by building with two tough compound moves and finishing with
an intense isolation superset blitz.
bigger and stronger biceps and triceps.

EXPERT TIP
Warm up thoroughly, starting with some
shoulder, elbow and wrist movements,
followed by some light overhead
presses and underhand lat pull-downs,
interspersed with more mobility work
in the rest periods between warm-up
sets. Gradually increase the weight of
each warm-up set while reducing the
reps until you’re fully ready to go.
TRICEPS DIP
Sets 5
Reps 5-10
Rest 30 sec
W H Y The best body weight move
for bigger triceps, plus it works
your shoulders and chest.
H O W Grip parallel bars with your
arms straight and legs crossed.
With your chest up and core
braced, bend your elbows to lower
yourself as far as you can. Press
back up to return to the start.
1B
CHIN-UP
Sets 5
Reps 5-10
Rest 60 sec
W H Y The best body-weight move
for bigger arms, and one that also
works your entire upper back.
H O W Hang from a bar with a
shoulder-width underhand grip.
Engage your abs and glutes and,
keeping your chest up, pull yourself
up until your chin clears the bar.
Pause in this position, then slowly
lower yourself back to the start.

2A
INCLINE DUMBBELL
BICEPS CURL
Sets 3
Reps 12
Rest 30 sec
W H Y Starting with your arms
behind your torso increases
the range of motion.
H O W Lie back on an incline
bench with a dumbbell in each
hand and arms straight. Keeping
your elbows in position, curl
the weights up to shoulder
height and squeeze your biceps.
Slowly lower back to the start.
EXPERT TIP
This second superset has been
designed to work your biceps and
triceps from a different angle and
through a slightly different range
of motion to stimulate different
parts of these muscles and recruit
more muscle fibres. Keep your
reps slow and controlled to really
feel the muscles working and
make each set more effective.
2B
INCLINE EZ-BAR
SKULLCRUSHER
Sets 3
Reps 12
Rest 60 sec
W H Y Using an incline bench
changes the angle of attack
on your triceps.
H O W Lie back on an incline bench,
holding an EZ-bar in both hands
with a shoulder-width overhand
grip. Keeping your elbows pointing
straight up, lower the bar towards
the top of your head, then
straighten your arms to return
the bar to the start position.

Body Book Arms
EXPERT TIP
This final superset is made up of
higher-rep sets to fatigue the triceps
and biceps safely. If you can’t complete
all 15 reps, do as many as you can,
then reduce the weight and continue
until you complete the set. Keep reps
slow and controlled.
3A
CABLE ROPE
OVERHEAD
EXTENSION
Sets 3
Reps 15
Rest 30 sec
W H Y It works your triceps through
a full range of motion, and the cable
forces your muscles to work hard in
both the lifting and lowering phases.
H O W Stand tall, holding a double-
rope handle attached to the low
pulley of a cable machine. Turn to
face away, bringing your hands up to
your head. Keeping your elbows still
and pointing up, press the handles
up and forwards to straighten
your arms. Flex your triceps at
the top, then return to the start.
3B
CABLE BAR
BICEPS CURL
Sets 3
Reps 15
Rest 60 sec
W H Y It works your biceps
hard on the way up and down.
H O W Stand tall in front of
a cable machine, holding
a bar handle attached to
the lower pulley with palms
facing. Keeping your elbows
fixed to your sides, curl your
hands up to shoulder height.
Squeeze your biceps at the
top, then lower until your
arms are fully straight .

Body Book Fuel
Smoothie solutions
CAN A DRINK HELP YOU ACHIEVE YOUR GOALS? IT SURE CAN IF IT’S ONE OF THESE SIMPLE,
DELICIOUS SMOOTHIES. FIRE UP THE BLENDER!
INGREDIENTS
1 tsp peanut butter
BOOST YOUR
1 medium banana
50g oats
100g low-fat Greek yoghurt
TRAINING Pinch of ginger
Water, to taste
PEANUT
BUTTER & NUTRITION
BANANA
Carbs for energy, protein to build muscle,
Calories 285
Protein 19g
ab-friendly healthy fats – this shake’s Fat 7.4g
got the lot. Carbs 70g
WHY IT WORKS
01 02 03 04
Peanut butter Banana Greek yoghurt Ginger

Provides niacin, which will Provides vitamin B6, which Provides protein, which Has anti-inflammatory
boost your energy levels helps the body break down helps to build and repair properties, and can help
ahead of a tough workout. and digest protein. muscle tissue. reduce muscle soreness.

Body Book Fuel
INGREDIENTS NUTRITION
1 medium banana
Calories 303
½ an avocado
Protein 10.6g
1 kiwi fruit
Fat 11.5g
Handful of kale
Carbs 44g
400ml So Good Almond
Milk Unsweetened (per serving – makes 2)
1 tbsp honey
SLEEP MORE
SOUNDLY
BANANA &
AVOCADO
How do you sleep at night? Longer
and better, after drinking this creamy
shut-eye enhancer.
WHY IT WORKS
01 02 03 04
Banana Avocado Kiwi fruit Almond milk

Provides tryptophan, which the Provides magnesium, which Contains antioxidants that Almonds are a rich source of
body converts to serotonin and helps to calm your nervous improve the onset, duration magnesium, a mineral that’s
melatonin to promote sleep. system and prepare it for sleep. and quality of sleep. essential for good sleep.

30g 85% cacao dark

chocolate Calories 127
1 small beetroot Protein 8.4g
300ml skim milk Fat 7.4g
50g strawberries Carbs 25g
50g raspberries (per serving – makes 2)
BUILD
ENDURANCE
CHOCOLATE
& BEETROOT
Chuck choc into the mix for a drink that
helps you go further and faster for longer.
WHY IT WORKS
01 02 03 04
Dark chocolate Milk Beetroot Strawberries

Provides flavonoids, which Provides endurance-fuelling Can reduce the oxygen Contain anthocyanins, which
help transfer oxygen to carbohydrates and electrolytes. cost of aerobic exercise have anti-inflammatory
working muscles by keeping and increase the time it properties and can reduce
blood vessels healthy. takes to reach exhaustion. oxidative stress.

Body Book Fuel
300ml coconut water

Calories 301
1 shot of espresso
Protein 4.5g
1 medium banana
Fat 1.6g
Handful of blueberries
Carbs 73.5g
1 medium apple
ENHANCE
YOUR FOCUS
COCONUT
& COFFEE
Sharpen up with this sweet
caffeine cocktail.
WHY IT WORKS
01 02 03 04
Coconut water Coffee Blueberry Apple

Contains a range of essential Is a stimulant that can help to Provides antioxidants Has been found to reduce the
brain-enhancing electrolytes. delay perceptions of fatigue. that have been shown risk of brain diseases such as
to improve memory. Alzheimer’s and Parkinson’s.

Body Book Fuel
BARAMBAH SMOOTHIES
FACT ■ Satisfy your taste buds with

Barambah’s delicious and
Smoothies are big refreshing yoghurt drinks
business: according that are perfect for
to IBIS World, those who are looking
the industry pulls for protein after
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Pimp your
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FACT
SERIOUS SMOOTHIES
The world’s biggest
smoothie was 4030 ■ Serious Smoothies are a range
litres, made by a group of frozen pre-portioned smoothie
of Dutch volunteers pouches packed full of fruits, nuts
in July 2017. and superfoods, that just need to be
blended with liquid. Not only super
convenient and
delicious, they’re
also completely
natural. Find them
in the frozen section
of Coles and Aldi
supermarkets.
serious
smoothies.co.nz
SO GOOD ALMOND MILK

DARE
Do you dare try the ■ So Good Almond Milk
smoothie challenge? Unsweetened is a delicious
Pick 5-7 ingredients plant-based beverage made from
out of your fridge almonds. It can be enjoyed by the
and pantry with glass, on cereal or in a smoothie. A
your eyes closed. good source of
Mix, then drink. calcium and a
source of vitamin E,
B2 and B12, it’s also
low in fat and
saturated fat and is
lactose-, gluten- and
dairy-free.
sogood.com.au
S EBOARD
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S EBOARD
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-89.2°C 50.7°C
Lowest temperature 4°C
Hottest temp recorded in Ideal serving
ever recorded, Russia’s Australia, Oodnadatta, SA,
Vostok research temperature
January 2, 1960. for beer.
centre, Antarctica,
July 21, 1983.
18-22°C 110°C
Ideal room Starting temp at
temperature for the World Sauna
falling asleep. Championships, held
in Heinola, Finland,
from 1999 to 2010.
-39°C
World’s coldest 177°C
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MF DATA
FEEL THE
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Coldest-ever FIFA World 15,000,000°C
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BORN TO
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The Body Book

94 Dumbbell 104 Chest to impress

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last few kilos for tone.

The smart man’s

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12 MEN’S FITNESS DECEMBER 2018

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December 9 January 19 February 22-24

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14 MEN’S FITNESS DECEMBER 2018

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booze head into the

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20 MEN’S FITNESS DECEMBER 2018

J ust worked out? Choose

Steak your claim WHOLE Reasons to drink organic milk

■ Want an excuse to high-protein foods ■ Organic milk contains, on average, 56

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24 MEN’S FITNESS DECEMBER 2018

Sports boating, reimagined.

BEST IN THE INDUSTRY

Do you have FOFO? A KICK IN A real drinking problem

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How to get involved:

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For more information visit www.bose.com.au

3 moves for a 15-minute fat-loss blast ADD Picture this

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@vegiedelightsfood @vegiedelights vegiedelights.com.au

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Meet the expert

Ashton Turner is the co-founder

Maintaining consistency Focusing on goals

WHY HOW WHY HOW

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Nailing a plan Finding balance

WHY HOW WHY HOW

NOT FEELING IT TODAY?

Music can boost

logging skills. many diferent

The six disciplines of Stihl Timbersports

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Flaring your elbows

Push-up Dumbbell lateral raise Dumbbell biceps curl Chin-up

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